Customized Weight Loss Diet Plan For Women Above 30

Especially after 30 women forget to take care of their health, although at this age they should be more careful.
Photo by Jez Timms on Unsplash

Do We Need A Custom Weight Loss Diet Plan For Women Over 30?

Especially after 30 women forget to take care of their health, although at this age they should be more careful.
Photo by Jez Timms on Unsplash

Women suddenly start to become aware of their weight gain after they are over 30 years of age. There are several reasons for weight gain after 30 and luckily it can be controlled by following a standard weight loss diet plan for women. After 30 Women become so preoccupied with life outside of themselves that they begin to ignore their health. This is the time when you need to start taking care of yourself.

The first and most important step can be a sustainable change in diet. All of these changes need to be made as part of a lifestyle change.

Diet change for women over 30

1. Consciously add protein to your normal diet. This can be done by adding dals, legumes, yogurt, milk, eggs, and animal meat protein.
2. Do not skip meals as this will result in more than necessary being eaten at once.
3. Add omega-3 fatty acids to meals in the form of nuts, seeds, fish, and some supplements.
4. Add phytoestrogens, also known as plant estrogens, from sources like soy, flaxseed, and lentil. These help keep hormone levels balanced.
5. Women after 30 must take care to add fiber as this will help increase mealtime satiety and control food cravings. Switch from a high-calorie diet to a high-fiber diet. It helps in weight loss when you have a slow metabolism.
6. At this time, add foods especially fortified with calcium like cottage cheese, milk, cheese, paneer, and fish like sardines or salmon to your diet. If someone is lactose intolerant, please choose dry lotus stem, fenugreek leaves, sesame seeds, or cauliflower greens as alternative sources of calcium. Fish can be a great option. Check out the easy fish recipes here

These were the basic dietary changes women must make when they turn 30. To make things easier with a tailored diet for women over 30, we share a nutrition plan for you that can be helpful to all women over 30 in general.

Weight Loss Diet Plan For Women Over 30

With the above nutritional basics for women over 30 in mind, we will help you with a basic, bespoke weight loss diet plan for women over 30. We hope it will add value to your daily life in many ways.

Tailored weight loss diet plan for women over 30

Breakfast or meal 1

• 200g fat-free paneer with 100 fruits of your choice (preferably apple or strawberry)

Lunch or meal 2

• Start by chewing a salad made from leafy vegetables such as lettuce or spinach. along with chopped mixed vegetables such as peppers, tomatoes, cucumber, carrots and tomatoes.
• A mixed chapati or rice with dal and a bowl of quark.

Snack or meal 3

• a glass of salted lassi or chach

Dinner or meal 4

Snack or meal 5

• 1 cup of golden turmeric milk

So this was the custom made weight loss diet plan for women over 30 and as you can see it is based on our daily Indian foods.

Here are a few handy tips to help you add some options.

1. Instead of paneer or cottage cheese, you can use soy nuggets as an alternative.
2. If you prefer non-vegetarian food in the morning, you can eat eggs.
3. Dals can be added to vegetables or vice versa to make the food interesting and full of texture.
4. Try to consciously add colors of the rainbow to your diet. You can fill it up with vegetables and that will make a nutrient-dense diet for you that will help regulate hormone levels.
5. The most important thing is that women need around 600 mg of calcium per day. This means that it is safe for women over 30 to consume 400 ml of milk a day.

This is easy to follow, but if you're looking for a way to customize your own diet plan, you can check out this blog where we talk about ways to create your own personal diet plan.

Please remember to never go below 1200 kcal per day Tailored weight loss diet plan for women over 30. For more specific eating plans, check out this …, this, and this blog here.

If you are looking for a personalized nutrition plan with a training plan specially created for you, contact us here …

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55 years old, writer, painter, educator, meal planner and motivational speaker always ready to do something new every day. From couch potato to health enthusiast, she packed her free soul from 98 kg to 67 kg body and fell in love with life again at the age of 45. She is currently a strong advocate of body positivity.