Outline

A. Welcome and introduction to the topic

B. The importance of a simple and sustainable weight loss diet plan

II. Understanding the Four Main Food Categories

A. Proteins

1. Exploring various protein sources

2. Identifying go-to proteins

B. Healthy Carbs

1. Debunking the myth that carbs are the enemy

2. Choosing healthy carb options

C. Healthy Fats

1. Understanding the benefits of healthy fats

2. Identifying go-to healthy fats

D. Veggies

1. Highlighting the importance of incorporating veggies

2. Identifying go-to veggies

III. The Perfect Plate Strategy for Weight Loss

A. Introducing the concept of perfect plates

B. Explaining the composition of a perfect plate

C. Showcasing examples of perfect plates

1. Omnivore perfect plate

2. Vegetarian perfect plate

D. Emphasizing the simplicity and effectiveness of perfect plates

IV. Meal Timing and Schedule

A. The 4x4 Meal Plan

1. Explanation of the four meals per day schedule

2. Benefits of the 4x4 meal plan

B. Intermittent Fasting

1. Suitable for non-breakfast eaters

2. How to implement intermittent fasting

V. Meal Preparation and Time Management

A. Importance of meal prep for busy moms

B. Tips for efficient meal preparation

C. Making use of shakes for quick and nutritious meals

VI. Conclusion

A. Recap of the key points discussed

B. Encouragement for women to adopt a sustainable weight loss plan



Introduction

Greetings and Introduction

Importance of finding the best weight loss diet plan for women

Understanding the Foundational Principles

3. The importance of a simple and sustainable weight loss diet plan

Avoiding restrictive diets for long-term success

Categorizing Foods

5. Four main categories of foods for weight loss: proteins, healthy carbs, healthy fats, and veggies

Identifying go-to proteins and their benefits

The role of healthy carbs in weight loss and examples of go-to carbs

The benefits of healthy fats and identifying go-to options

The significance of including veggies and suggestions for go-to veggies

Building Perfect Plates

10. Introduction to the concept of perfect plates for weight loss

Explaining the perfect plate framework with proper portions

Examples of perfect plates for omnivores and vegetarians

Meal Timing Schedule

13. Importance of meal timing for weight loss

Introducing the four by four meal plan with four perfect plates a day

Exploring intermittent fasting as an alternative meal timing option

Conclusion

16. Recap of the key points discussed

Encouragement to implement the learned strategies for successful weight loss

FAQs

Can I still enjoy carbs and lose weight?

Is it necessary to count calories with the perfect plate method?

How can I incorporate meal prepping into my weight loss journey?

Can I modify the meal timing schedule to fit my lifestyle?

Are there any additional resources available for meal plans and recipes?



The Best Weight Loss Diet Plan for Women

All right, my friend, welcome! My name is Dr. Anthony Balduzzi, the founder of the Fit Mother Project. I'm thrilled for today's video because we're going to deep dive into the best weight loss diet plan for women, specifically for busy moms and working moms. If you're a woman who wants to lose weight and has been frustrated with restrictive diets, this video is for you. We'll cover the exact foods to eat, when to eat them, and provide you with our free Fit Mom Jumpstart series—a downloadable diet plan you can follow this week. So, let's get started!

Introduction

Weight loss is a common goal for many women, especially those juggling multiple responsibilities. However, finding the right diet plan that is both effective and sustainable can be a challenge. In this article, we will explore the foundational principles of a successful weight loss diet plan and provide actionable ideas for creating healthy, balanced meals. We will also discuss the importance of meal timing and offer two meal timing schedule options for you to choose from. By the end of this article, you will have the knowledge and tools to embark on your weight loss journey confidently.

Understanding the Foundational Principles

Before we dive into the specifics of the best weight loss diet plan for women, it's essential to understand two foundational principles: simplicity and sustainability. Many diets promise quick results through extreme restrictions, but they often fail to provide a long-term solution. At the Fit Mother Project, we believe that a weight loss diet plan should be simple and sustainable to ensure lasting success. By focusing on balanced meals and incorporating foods you enjoy, you can build healthy habits while losing weight effectively.

Categorizing Foods

To create a well-rounded weight loss diet plan, it's helpful to categorize foods into four main groups: proteins, healthy carbs, healthy fats, and veggies. Proteins play a crucial role in weight loss as they help build and repair tissues, boost metabolism, and keep you feeling full. Some go-to protein options include grass-fed ground beef, tin sardines,

all right my friend welcome my name is
dr anthony balduzzi i'm the founder here
at the fit mother project and i'm so
excited for today's video because we're
gonna deep dive into the best weight
loss diet plan for women for you as a
busy mom a working mom if you're a woman
out there who wants to lose weight and
you've been frustrated with restrictive
diets you want to figure out exactly
what to eat and when this video is for
you in fact we're here in the kitchen
we're going to cover all of the best
weight loss foods i'm going to show you
some exact meals and i'm going to give
you our free fit mom jumpstart series
that's going to give you a downloadable
diet plan that you can follow this week
all that's in this video and fair
warning this video is more in depth than
some of these top five quick tips bs
videos and stuff you see online because
quite frankly little tips like don't eat
sugar stop doing this like those don't
work you really are here for the
specific solution so my promise is when
you stick with me in this video and you
watch all the way through you're gonna
have actionable ideas this week on meals
to make foods to buy how to make this
stuff simple sustainable and affordable
you for you and your family know you're
gonna learn a ton get out your pen and
paper take some notes and let's dive on
in
[Music]

okay so get into this video on the best
weight loss diet and diet plan for women
what we need to do is really start to
talk about a couple things one the foods
which foods you should be eating we're
also going to talk talk about number two
when you should be eating these foods
and number three what are the portion
rules that we should follow so we can
control our calories so the first thing
before we get into all that i need to
say this as the foundational guiding
principle of this entire video if your
weight loss diet plan is not simple and
sustainable it's not an option for you
there are so many ways you can lose
weight you can basically eat no calories
go on a fasting cut out all carbs and
you will drop weight but will you keep
that weight off and are you building the
habits along the way that's going to
help you stay on a sustainable path
that's we're going to give you in this
video and quite frankly we do not like
restricted diets of the fit mother
project and our other brand the fit
father project all the amazing case
studies and before and afters you see
here on this video were created by women
who are eating some carbs that they
enjoy they're having balanced healthy
meals and they're enjoying their life
while losing weight we believe that's
really important so to get into the
beginning of this video what i want to
talk about is to help you think about
food in four main categories proteins
healthy carbs healthy fats and veggies
these are the four categories of foods
that we need to figure out what are your
main foods in each of these categories
and how do we start to combine these to
perfect weight loss meals so let's look
at proteins i have a variety of
different protein sources here on the
right here i have things like grass-fed
ground beef i have things like tin
sardines as some of the meals i'm going
to show you we have vegetarian options
we have a chickpea based burger here we
have pasture-raised eggs we have some
plant-based protein powder nuts and
seeds so there's lots of good options on
the proteins and i want you to think
right now of this list of protein that
we have here on the right of the screen
what are some of your go-to proteins i
want you to identify these proteins that
you love because what we're going to do
in the next steps in this video is we're
going to prepare these things in bulk so
you have them throughout the week so
what are your go-to proteins
the next category we need to define is
what are your go-to crops when it comes
to weight loss carbs are not the enemy
the wrong kinds of carbs crap sugars
processed carbs are not good for you we
want to cut those out but that does not
mean you have to remove carbs entirely
from your diet you can lose weight while
still eating carbs so we have some great
options here right we have sweet
potatoes we have some organic
strawberries i've made some brown rice
in bulk we have different nut seeds we
even have bread a sprouted ezekiel bread
it's organic it's amazing it can totally
work in your diet in fact we have women
in our fit mother 30x program who eat
sandwiches every day and still lose over
50 pounds and get in the best shape of
their life in their 30s 40s 50s 60s
carbs can stay in your planet we're
going to explain the portion rules in
just a bit but what are some of your
go-to carbs that you love again here's a
list on the side of this video to get
your
mind jogging on some options between
whether they're fruits different kinds
of sprouted grains potentially
you know things you're going to cook in
bulk for you and your family here are
some great options we also want to
define what our healthy fats are and
healthy fats are amazing because they
keep us full they reduce inflammation
they help our bodies burn fat in some
cases now i have a couple healthy fat
sources here i really love nuts and
seeds so i have some nuts and seeds here
extra virgin olive oil avocados over
here even some of the healthy fats and
pasture-raised eggs and once you start
thinking about what are your three go-to
healthy fats
what are healthy fats you really enjoy
is it cooking with some olive oil is it
the avocado is it macadamia nuts or
almonds these are really things we need
to really get to find and clear on and
then the final category are veggies what
are some green veggies that you
absolutely love for me broccoli i love
other kinds of things like zucchinis i
love my avocado i love spring mix and
salad mix i love sauteing some kale and
swiss chard we need to define what your
three go-to veggies are and again here
are some options on the side of some of
the best healthiest foods and i hope
you're really going through this video
and writing these things down because
that's going to make this very
actionable because the next step is
defining how do we create a meal that is
perfectly portioned for weight loss
because ultimately weight loss as a
byproduct needs to have
you burning more calories than you're
consuming every day that means we're
getting your body more active and we're
scaling back on the amount of food
you're eating and we're increasing the
quality of the food that you're eating
and so you could go out there and
certainly count calories but we found a
way that's a lot more simple it's called
building what we call perfect plates and
here's a picture of what a perfect plate
looks like and it's very simple half of
your plate is filled with any of those
go-to veggies you love a quarter is
filled with some of your go-to proteins
a quarter of some healthy carbs and you
have some healthy fats sprinkled on in
there this is the perfect plate
framework and it is foundational if you
make plates two to three times per day
that look like this you will start
losing weight period because you're
getting the fiber the healthy proteins
the carbs it's portion control and you
don't need to count the calories
we have built thousands and i literally
mean thousands of different kinds of
perfect plates over at the fitmother
project and fit father project most
perfect plates have anywhere from 350 to
at most around 600 calories so let's say
you're an average woman out there
looking to lose weight you might want to
be on a target of eating somewhere
around 2000 to 2500 calories per day if
you have three perfect plates per day
and each 600 calories you're already
under the 2000 calories per day mark
you're going to be losing weight so i
just want to show you that that this
perfect plate strategy is a way that you
can lose weight without actually
counting the calories because you're
eating high quality go-to foods in the
right portions in fact here are two
perfect plates i prepared one that this
first one is an omnivore perfect plate
so it's not strictly vegetarian but here
we got a bunch of greens i got some
zucchini i got some avocado and i have a
mix here with some healthy fats we have
some olive oil mixed in with the black
beans and obviously we have a
pasture-raised organic chicken breast so
this is simple right i baked a bunch of
chicken in bulk i took some salsa some
olive oil and a little bit of the black
beans and i mixed that in i cut up an
avocado and i had some zucchini on the
side so this fits our perfect plate meal
and this took me literally after i
prepared it and i'll explain a little
bit about meal prep at the end of this
video like two minutes to slap together
and it's a great meal at the same time
if you're not eating animal protein your
diet right now this is a vegetarian
perfect plate it has a bunch of spring
mix with a little bit of extra virgin
olive oil we have a chickpea based
burger we have a little bit of black
rice and a bunch of hummus for some
healthy fats another perfect plate right
we got the protein the carbs the veggies
and we're spicing it up with the healthy
fats from the hummus so
these can be simple it doesn't need to
be some elaborate thing in fact some of
your go-to proteins if you're like man
you know i'm on the go all the time i'm
working i'm busy you can get a tin of
sardines or a tin of wild canned salmon
and you could put that on the side with
some nuts and seeds or a salad these
perfect plates are very easy to make and
they're the foundation so that almost
begs the question right once we know
what our go-to foods are once we know
how to build perfect plates when should
i be eating food and what's your meal
timing schedule and not enough people
talk about this there are so many
different kinds of meal timing schedules
at work i'm going to give you two
examples as like the prime main ones
that we see women be successful on but
the main thing is we're going through
these two schedule setups is which one
do you think is going to work best for
you we want to find a meal timing
schedule setup that fits your life so if
you're a person who loves breakfast you
should probably be having a meal timing
setup schedule that includes some kind
of breakfast if you're not hungry in the
morning you can do something like
intermittent fasting that we're going to
show you so the first meal timing setup
schedule that works really well for a
lot of women we call it the four by four
meal plan and what that means is you're
gonna be making a perfect plate roughly
every four hours so that's four meals
per day every four hours so breakfast
perfect plate sometime around eight
lunch at noon
a mini meal snack around three and then
another perfect plate for dinner around
seven or eight so again eight
noon
three
seven thirty eight so it's not perfectly
four hours but you get the idea this
works really well because each perfect
plate keeps you full gives your body the
nutrients it needs super enjoyable and
you don't need to be packing six small
meals per day and lugging around coolers
and gallons of water to like some
bodybuilders do to lose weight it's
totally not necessary so this is a
really good meal timing schedule and
maybe it'll work for you what we like to
do in the morning for women who are
super busy and on the go is make that
first perfect plate a shake actually you
don't even need to make anything in the
morning you throw some quality protein
powder with some chia seeds some hemp
seeds
some organic almond milk in here and you
can make a shake that's amazing that's
only going to be like 350 calories help
your body burn fat keep you full until
lunch and it takes like 10 minutes to
make so if you're a woman on the go we
highly recommend this and inside our
free three-day fit mom weight loss jump
start series that's linked below we give
you the actual shake recipes and all the
recipes for these perfect plates that we
have here in this video so those are
available for you we'll send that
straight to your email links are below
so the first meal timing setup we have
4x4 if you are not a breakfast person or
you enjoy intermittent fasting it's
another great way to do it what we're
basically going to do is just remove
that first meal skip it skip that
breakfast skip that shake we're going to
start our first meal at around noon then
we're going to have snack around 3 30
and we're gonna have dinner around seven
or eight and that is also very
beneficial and effective for weight loss
so to recap what we covered so far in
step number one we defined your go-to
healthy foods that you love in the
categories of proteins healthy carbs
healthy fats and veggies and then in
step number two we looked at the perfect
plate structure which is the simple way
to control your portions and calories by
doing half of your plate is veggies a
quarter protein a quarter healthy carbs
and the fats are sprinkled in and then
step number three we looked at your meal
timing setup and you were really gonna
look at whether you're gonna be more of
a four by four type of scheduled person
and more intermittent fasting now we're
gonna get into some of the more nuanced
finer topics because that stuff is the
foundation of the best weight loss diet
plan for women we also need to talk
about hydration because yes foods and
timing is important we got to make sure
that we're getting the right fluids in
your body that are keeping you energized
helping all those metabolic processes
water and hydration is super important
so the first thing we need to do is
define what your water intake is and so
what we like to do for women here at the
fit mother project is we take your body
weight in pounds and we divide that by
two and then we add 32 to that number so
let's say you're 200 pounds we divide
that by two that's a hundred and then we
add 32 that's 132 that's the number of
ounces of water and it's slightly over a
gallon for a 200 pound woman and this is
a lot of water when we're trying to lose
weight we want to intentionally drink
more water than we even think we need
why first off water helps us stay full
when our stomach has water in it we
don't we're not as hungry all the time
the worst thing that can happen when
you're on a diet is you're starving and
then you have cravings and you're going
to fall off track that's not what you
want so water helps with that but water
also just helps you feel energetic a lot
of women who experience headaches and
energy dips are actually just dehydrated
during the day so we're going to fix
that and the first thing we're going to
do on one amazing weight loss and health
habit is first thing in the morning when
you wake up we're going to get you
around 20 to 32 ounces of water so i
like to get a nice a jar like this and
get around a pinch of some pink
himalayan sea salt and i want you to
drink around 20 to 32 ounces of water
first thing in the morning because
you've been dehydrated while you're
sleeping throughout the night and your
body needs the water to kick-start
everything and why the salt we're
supposed to avoid salt right well
actually no with pink himalayan sea salt
it has around 83 different trace
minerals that our bodies need that we do
not get from food so this is a
rehydration bomb first thing in the
morning that gets everything going and
just doing this habit alone is going to
give you more energy in the morning your
body's just gonna feel better get water
first thing you can still have your
coffee if you're a coffee type of person
but get the water in first slam it first
thing in the morning really really great
habit and then we're gonna wanna drink
water throughout the day and practically
speaking you're busy i'm busy we know
that oftentimes we just forget to drink
water because we're going throughout our
days doing stuff
the best tip is to get some kind of
water bottle so i obviously brought a
lot of these out for the purpose of this
video but get a high quality water
bottle that is not made of plastic so
all these are safe they don't have any
of the bpa and the hormone disruptors
get a high quality water even a mason
jar works ideally 32 ounces and i want
you to know how many of these you need
to drink per day so for most women it's
probably three to four of these
minimum probably four maybe even four to
five if you're looking to lose weight so
you get your first one in the morning
and then between your first between
breakfast and lunch you drink your next
one between lunch and your afternoon
snack you drink the next one and right
up to dinner you drink your next one so
that's how you're gonna hit your water
intake i promise you this from helping
thousands of women lose weight if you do
not have a water bottle you carry with
you at all times you're gonna forget
you're just not gonna drink enough water
so another little pro tip enhancer is if
you can actually brew some tea in the
morning so i brew some organic green tea
here this is great for fat loss it has a
light amount of caffeine that keeps you
energized helps your metabolism i mean
you can brew a whole batch of green tea
in the morning and drink it throughout
the day it's an amazing weight loss
habit what you don't want to do is drink
pretty much anything other than water
tea and coffee we call it wtc those are
your drinks if you're doing juices or
you know starbucks and stuff like that
there is so much hidden sugar in this in
fact i like to show this image here
these are some of the amount of sugar in
different starbucks drinks that women
just do not realize and they actually
put this on a donut rating scale to show
you how many donuts of sugar each of
these drinks is equivalent it's
absolutely crazy you'd be almost better
off drinking a coke than having any of
these you know really
festive drinks so we want to get you
water coffee black coffee and tea
throughout the day hit your water target
that's going to really help with your
weight loss and help you feel amazing
and on that note we also need to talk
about sleep we can't really talk about a
weight loss diet plan if your body's not
sleeping well and what this means is i
need you to make sure that you're having
at least seven quality hours of sleep
per night and i know that's challenging
and if you feel like sleep is a weak
area for you one of the best things you
can do in addition to cleaning up your
nutrition your hydration is getting your
sleep on point because here's what
happens and what the research shows if
you're in a sleep deprived state when
you're trying to lose weight your body
loses muscle and not fat and it's
actually more resistant to losing fat so
you're really just pushing a ball uphill
and your efforts are really not that
effective if your body's in sleep
deprived states so let's get you
sleeping better that's one of the best
things you can do for weight loss and
all the women that join us in our fit
mom jumpstart and eventually in our
fitmotor 30x program we get you sleeping
right from day one and that skyrockets
your energy so you have energy to
exercise and it gets your metabolism
functioning better so the carbs you do
eat don't just get stored as fat what
happens is when we're sleep deprived our
body gets insulin resistant and so when
we do eat carbohydrates insulin's
floating around a lot longer than it
should and our body stops burning fat so
this is the worst case scenario you want
to be insulin sensitive and sleep is
essential for that now other things when
it comes to the best weight loss diet
plan because i know we're getting into
some of the finer nuances here and you
have the foundations and again in that
free football jumpstart we go deeper
into this we need to talk about how
important the right kinds of supplements
are for you as a woman and losing weight
and believe it or not the best
supplements for weight loss are not ones
that are actually marketed as weight
loss supplements not like the fat burner
thermo burner 9000 and all that crap
what really does work when it comes to
weight loss supplements for women is
number one a quality probiotic
supplement
the research on probiotics uses the good
gut bacteria is profound as it relates
to weight loss in fact when we get
people who are overweight to get the
right kinds of gut bacteria and
probiotics into their bodies they almost
start losing weight automatically you
can actually do what's called a fecal
transplant warning this is a little
gross but they take poop from lean
people and they trans they actually put
the poop into the colon of overweight
people those overweight people start
losing weight automatically the gut
bacteria is so important for helping us
metabolize our foods our immune system
is centralized in our gut all the
neurotransmitters we produce a lot of
those are made in the gut so getting a
quality probiotic we'll throw some links
below is part of our fitmotor project
core supplement stack for health and
weight loss vitamin d3 is the second
supplement amazingly effective for
hormone regulation for your immune
system and just for overall functioning
it is a core supplement ideally getting
some sunlight too every day would be a
good idea some high quality fish oil and
the other thing i would say is a
turmeric or curcumin supplement to
reduce some inflammation this is the
core supplement stack for women and then
you can also include some green tea and
stuff like that for fat loss so i hope
you're beginning to see that when it
comes to weight loss nutrition the best
weight loss diet plan for women a lot of
this stuff is about habits and
structures we need to get the right
routines in place and we need to make
sure you can stay consistent over the
long term and we know that means you
need to identify those healthy foods you
love you need to slot those in into
perfect plates you need to have a meal
timing schedule that's sustainable for
you and then we'll throw on the
supplements and the exercise and all the
other stuff that's more icing on the
cake let's get the foundations and the
basics first
i hope you took away at least one or two
good things from this video and again
this is just the beginning if you're
inspired if you'd like to see some of
the amazing results of the women you see
in this video you can get started with
us here the fifth mother project 100
free we have that free fit mom jumpstart
where i'm going to be on video actually
going through an exact meal plan
breakfast lunch snack dinner i'm going
to give you the download meal plan with
everything with all the links i'm going
to give you our free fit mom 24 minute
fat burning workout and i'm going to
give you some accountability coaching to
make sure you actually start to build
these habits and see the results we are
the fit miler project we're the team of
women's health experts who are massively
committed to helping you live long
strong and healthy for your family our
work at the fmp and our fit father
project is what we do we love it so
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i'll talk to you very soon