The macro-nutrient information below is helpful for women looking to lose weight with minimal to no exercise. This diet is oriented for a healthy and average height woman in the USA (5′ 4″) and is a short term diet (1-2 months) to help jump start weight loss. This diet can be maintained for longer than 1-2 months, however, as with all diets please consult your doctor and/or nutritionist before starting it and while you are on it. Keep in mind that this is the ideal setup assuming you are not doing high amounts of cardiovascular training (more than 20-30 minutes 4-5 days a week) or weight training constantly (more than 30-40 minutes 4-5 days a week). If this is the case, the caloric intake should be increased 100-400 calories depending on how intense your activity level is, and depending on how much cardio you are doing, a majority of those calories may need to come from carbohydrates and/or fat. For ideal results stick to the food list below every day other than on your cheat day.
Based on this diet you get one cheat day per week, this cheat day will allow you to eat ANYTHING you want, but you have the following rules to follow for that cheat day:
LIST OF HEALTHY FOODS
Fruits: You can have any fruit, but you’re going to have to watch how much you eat because they are very high in carbohydrates and sugar.
Below is a list of fruits that are high in fiber and ideal to eat.
Veggies: You can have any veggies you want but the list below is what I try to stick to because they are high in fiber or have almost NO calories!
Meats: You can eat any meats you want but some of them are higher in fat than others. This is important to note because fats have a higher calorie value than carbohydrates or protein, which means you can’t eat as much food if you’re eating too much fat. That said, healthy fats are important for your body to function properly and very healthy.
Other: Random list of foods and supplements that can be helpful to keep near you or eat as snacks.