How hard can it be to find the best weight loss foods for women?
Actually, pretty hard.
Why? Because the best weight loss foods are the ones that you discover through trial and error.
Granted, there are certain super foods and specific principles that will lead you in the right direction, but ultimately each female body will respond differently to different foods.
This is why professional fitness competitors hire nutritionists, to get a customized food plan that best suits their particular physiology.
Having said that, I am going to reveal the best weight loss foods for women given current research in the general population and I’m also going to show you how to evaluate food.
Ah, carbohydrates. You can’t live with them and you can’t live without them.
If you cut them out of your diet completely you’ll enter ketosis which is pure misery. But if you eat too many of them you’ll never be able to lose weight.
So what can you do?
You have to focus on digestion rates. As long as you can slow down the digestion of your carbs you’ll be fine.
So the best carbs are highest in fiber and lowest in sugar. Here are the slowest digesting carbs you can get your hands on:
- Pinto beans
- Black beans
- Garbanzo beans
- Yellow lentils
- Green lentils
- Red lentils
- Kidney beans
And the list goes on… Just make sure to stick with beans and legumes for the best results here.
Now it is possible to eat faster digesting carbohydrates like whole grains as long as you combine them with protein, vegetables and fat, and do a lot of exercise as well.
All those different types of food will slow down the digestion of your carbohydrates. And exercise will increase your carbohydrate tolerance – even if you digest carbs a little faster they’ll get shuffled to your active tissues, away from fat tissues.
The best type of exercise for this effect is resistance training, but I digress…
With protein you need to focus on three things:
- Animal saturated fat content
- Amino acid profile
- Degree of processing
Of the three the last is most important because processed meats (deli cuts, hot dogs, sausages) cause cancer.
Now the amino acid profile is important because a lack of amino acids will decrease the protein’s ability to repair your tissues. And a slower rate of recovery will translate into less frequent exercise which will translate into less weight loss.
So try to stick with animal sources of protein because they have all the amino acids. And if you are vegetarian, make soy your best friend.
Here is a brief list of top protein sources:
- Wild salmon
- White chicken
- White turkey
- Egg whites
*note that the first three have significant amounts of omega-3 fats.
Fat: One Of The Best Weight Loss Foods For Women
One of the biggest mistakes most women make is to solely focus on omega-3 fats. And although most western diets are low in omega-3 fats, you will lose the most weight by eating a wide variety of fats.
The female body responds best to a balanced intake of fats.
So here is a breakdown of the top fats I recommend for women:
- Omega-3: wild salmon, walnuts, flax seeds
- Omega-6: sunflower seeds, pumpkin seeds
- Monounsaturated: olive oil, avocado, almonds
- Plant saturated: brazil nuts, coconut oil
Note that plant saturated fat (healthy) is chemically different from animal saturated fat (unhealthy).
But why is fat so important for women?
Because you naturally have higher levels of estrogen. And increasing testosterone ( fat burning hormone) is the best way to lower estrogen (fat storing hormone), but your body needs the digested components of dietary fat to produce it.
This is one of the reasons why low fat dieting is not good for women.
Without vegetables weight loss will become extremely difficult and in some cases, painful.
Not only do vegetables keep you from getting sick, but they also increase satiety and slow down the digestion rate of your carbohydrates.
Here’s the kicker: they hardly have any calories.
Think of vegetables as free energy. And anything that will increase energy without calories is a godsend when losing weight.
One more thing: it’s a lot easier to maintain a caloric deficit – an absolute requirement for weight loss – when you are eating a lot of vegetables.
So I strongly recommend eating as many vegetables as you can tolerate in every meal.
Now the best vegetables are going to have the highest amount of anti-oxidants and nutrients. Luckily, all you have to do is look for the darker colored ones.
Here is my top list of vegetables:
- Mustard greens
- Read leaf lettuce
And remember that you will get back the time you spend preparing vegetables in the form of increased life span.
Shedding Water Weight With Food
One of the drawbacks of having estrogen is that your body will naturally retain larger amounts of water. Especially if it’s that time of the month.
Now a lot of “experts” claim that you can manage water retention by eating certain foods. And while this is true to a certain degree, it’s much more effective to exclude sodium rich foods while simultaneously having caffeine.
So don’t try to eat a bunch of asparagus in the hopes of getting rid of your water bloat. Instead, stay away from high sodium, processed foods and supplement your diet with caffeine – coffee, yerba mate, loose leaf green tea, energy drinks.
And if you have extreme water retention that is stubborn, have a natural diuretic like dandelion root.
Weight Loss Foods For Women: Parting Advice
If you are serious about losing weight, simply eating healthy is not enough. You also have to control your caloric intake because calories in versus calories out ultimately controls how much weight you’ll lose.
So make sure you control portion sizes and watch your caloric intake if you want to get the fastest results here.
And always remember that you do not need any type of “super food” from some exotic jungle to lose weight. Stick with the foods listed above and you will get results.
All you have to do now is take action.