Diet chart for a 25 year old female

Make this your best year yet!

Here is the diet for 25 year old men. This is the diet for 25 year old females.

25 year old woman face an important turning point in their lives. It is during these years that little girls turn into fully fledged woman of their own. This may bring about many stresses of its own, and one of those stresses includes how you should look after your health.

Follow this diet to lose fat and give your body all the nutrients it needs at the same time. Nutrition is very important because it will help your body to regulate its hormones and support the most beautiful skin, hair and nails.

Every hard working woman knows that energy levels become more important as you embark on your career. Natural energy reigns supreme as your primary source of power. The more energy you have to start with, the more you can do before taking a break.

Health for success

Diet chart for a 25 year old female

1. Practice intermittent fasting for the first part of the day
2. Base your first meal on fresh plants
3. Have a high protein meal for lunch
4. End the day with a combination of healthy snacks
5. Replace sugary drinks with plain coffee, tea and water

25 Year old female diet chart

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Eat healthy.

1. Practice intermittent fasting at the beginning of your day

Great things happen to your body when you go without food. Our bodies were designed to go through periods of feast and famine. Fat is created to give us the energy that we need when food is not available.

Civilization has empowered us to have access to food whenever we feel hungry. Because of this, we never go through periods of famine. Fat metabolism is not the only process that we miss out on when we don't give our bodies the opportunity to rely on its own energy stores.

Autophagy is the process by which the body clears out damaged cells that lead to cancer and other diseases. In many cases, it is only when these damaged cells are cleared away that new, fresh cells can be created. This happens when the body does not get enough nutrients and then breaks apart damaged cells for the energy that they contain.

This is why food restriction actually prolongs lifespan.

You can reap these health benefits by training your body to go without food for the first part of your day. It is easier to do it in the morning because you have already gone without food for 8 hours during sleep. If you wait for 2 hours after waking up, you would have the benefits of a 10 hour fast.

Research currently shows that a 16 hour fasting window is the best. It might take time to build up to this level of fasting, so start off with an hour or two and build yourself up as you go along.

Benefits of intermittent fasting

1. Improved metabolism
2. Fat reduction
3. Removal of damaged cells
4. Better generation of new cells
5. Improved mood
6. Better concentration and focus
7. Disease prevention
8. Prolonged lifespan

Fasting is good for you.

2. Base your first meal on fresh plant foods

You get almost all of the nutrients that you need from plant food like vitamins, minerals, antioxidants, trace elements, polyphenols and fiber.

The best plant foods are fruit, vegetables, nuts, seeds, beans, lentils, legumes and leafy greens.

The fiber will feed good gut bacteria that improve your immune system, produce brain-supporting chemicals like serotonin, make important nutrients that we can't get on our own, fight of a variety of infections (like vaginal infections), improve your mood and boost energy levels.

In my line of work I have noticed a strong connection between women who have vaginal infections and how often they eat raw fruit and vegetables. Those who eat a lot of fruit and vegetables every day are not as susceptible to these kinds of infections. Women who don't eat fruit and vegetables get vaginal infections more often.

Fiber is the main source of food for good gut bacteria. Sugar is the main source of food for bad gut bacteria.

Feed what strengthens you.

Fresh plant food is better than their cooked variations for a variety of reasons. Heat destroys certain nutrients like antioxidants, pigments, minerals, vitamins and other bio-active compounds. Water soluble nutrients are lost in the water that food is cooked in. These include vitamin C, Vitamin B 1, Vitamin B 2, Niacin, Vitamin B 6, folate, Vitamin B 12 and biotin.

What is the point of choosing the right foods if a lot of the nutrient content is diminished by the cooking process?

What about the sugar in fruit?

The sugar in fruit and vegetables is locked away within the fiber. This prevents it from spiking your blood sugar because it takes times for the sugar to be absorbed. Raw fruit and vegetables will give you a stable from of energy that will last for hours. It is also accompanied by the nutrients that your body actually needs. You won't be as hungry as you would be if you ate something that is high in added sugar for your first meal.

Benefits of 5 fruit and vegetables every day:

1. Support good gut bacteria
2. Reduce bad gut bacteria
3. Get the nutrients you need
4. Improved immune system
5. Weight loss
6. Sustained energy
7. Less hunger
8. Better mood
9. Improved digestion
10. Less chance of illness, disease and infections
11. Better skin, hair and nails

Look healthy when you eat healthy.

3. Have a high protein meal for lunch

Fruit and vegetables give you a lot of the nutrients that you need - but not all of them. You need other foods to complete your daily nutrient profile. These foods should contain protein, amino acids, Vitamin D and iron.

Protein is great for simultaneous weight loss and tissue preservation. You don't want to lose weight because your bones, joints and muscles are getting weaker. They should get stronger as you lose weight. Protein consumption is extremely beneficial for this reason.

Protein also aids in weight itself. Your body burns calories to digest protein. 20-30% of the calories in protein food are burned up to digest it. It's like getting a caloric discount on your food.

Protein also gives you a steady supply of energy and does not spike your blood sugar. This leads to sustained energy and less hunger a few hours down the line.

Your body will turn to fat for energy when there is less sugar in your blood stream. It stores excess sugar as fat when there is too much sugar in your bloodstream.

Protein does not need to be expensive or complicated. Eggs, chicken, nuts and seeds are all great sources of protein. You can make a batch of protein in one go that will last you for days. Boil eggs for the next three days or freeze cooked chicken breast for the week.

The most important thing is to avoid processed sources of protein like processed meat, cold cuts and sausages. These processed foods contain added sugar and carbohydrates. Their protein content is lower than unprocessed protein sources. Preservatives and artificial flavors will kill off your good gut bacteria and may even cause diseases like cancer.

Processed meat is classified to be as cancerous as smoking.

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Healthy sources of protein

Healthy sources of protein include chicken, beef, pork, lean meat, fish, seafood, eggs, milk, cheese, yogurt, seeds, nuts, beans, legumes, lentils, chickpeas, soy and tofu.

Your second meal should be dedicated to eating enough protein every day. Have two large portions of food from one (or a combination of) these protein sources. You can double up on the health benefits by adding garlic, black pepper or lemon juice to flavor the food instead of salt.

Eat enough protein.

4. End the day with a combination of healthy snacks

The first two meals give you all of the nutrients that you need - except for one important component of a healthy diet: Calories.

A calorie deficient diet can lead to weight gain and a slow metabolism. It is okay to eat a little too many calories on one day and a little less on another day. If you eat too few calories every day, however, your body will respond by increasing its fat stores and lowering your energy levels.

It does this because it assumes that there is not enough food in your environment and then makes changes to ensure your survival. An animal that can't maximize fat gain when there is a shortage of food won't survive for very long in nature.

Your metabolism (the rate at which your body turns calories from food or fat into energy) will slow down in response to the calorie deficit. This will make it harder to lose weight in the future and easier to gain weight every time that you eat too much food. That is why yo-yo diets lead to weight gain.

If you eat enough of the right foods and avoid the wrong foods, you can actually increase your metabolism. Fruit, vegetables and proteins do this very well. They give you enough energy to keep your metabolism going - but not so much that extra nutrients are stored as fat.

The last meal of the day aims to cover any caloric shortages that the first two meals might create if that's all you eat. We call it a snack because you get to choose what you have on this meal and you can eat as much as you want.

Eat until you are fully satisfied. Remember that you fast for the first part of every day. Food will fill you up rather quickly.

You can choose any of the right foods, but you must still avoid foods that damage your health. Processed foods with artificial flavors, added sugar and preservatives will lead to fat gain without giving your body any important nutrients. Cut out this kind of food.

Instead, you can choose whether you eat more plant foods or proteins listed above. You can also have other food like brown rice (white rice doesn't have any fiber and will flood your system with nutrients), whole wheat bread (for the same reason), whole wheat pasta, muesli (avoid other cereals that are full of processed junk) along with foods that are listed in the top two meals.

Great night time snacks:

1. Yogurt and muesli
2. Chicken, broccoli and pumpkin
3. Steak, egg and brown rice
4. Whole wheat pasta with beef and green peppers
5. Avocado chicken salad
6. Livers with whole wheat bread or brown rice
7. French toast with whole wheat bread
8. Pork wraps with lettuce, carrots and tomato
9. Roasted beef with sweet potatoes, carrots and peas
10. Spicy parsnip soup

Here are some great, healthy dinner recipes from Janie Oliver.

Health should be fulfilling.

5. Replace sugary drinks with plain coffee, tea and water

36% of our daily sugar intake comes from the beverages we consume. You can reduce your sugar intake (and your total calorie intake) by over a third when you stop consuming drinks that have sugar in them.

Artificial sweeteners are not a very good alternative. Sweeteners are worse than sugar and cause rapid weight gain. This happens because they tell the entire body to crave sugar.

Sweetness tells your brain to expect sugar. The brain responds by ramping up fat storage capacity and locking down on fat metabolism. Why would your body lose precious fat stores when the blood is just about to be flooded with fresh nutrients? When the nutrients don't come, your brain counteracts the large deficit between expected sugar and actual sugar by craving more sweetness. That is why sweeteners are found to be more addictive than cocaine.

So many people lose weight by simply cutting out soda. Sugar and sweetness addiction is the biggest cause of weight gain, shortly followed by processed food consumption and negligible natural food consumption.

Opt for water whenever you are thirsty. It will take a while for you re-learn to associate water with the quenching of your thirst, but this lifestyle habit will stick with you for the rest of your life.

Drink your coffee or tea without sugar, milk or creamers. Most of us think that we like coffee, when we are actually addicted to coffee-flavored sugar water.

Don't use coffee as an excuse for sugar.

If you actually like coffee, drink it plain. If you can't stand the taste of plain coffee, you are addicted to the sugar or the sweeteners in it. Here's how to get over a sugar addiction.

Healthy 25 year old female diet summary

We have covered a lot of ground in this article. The best diet involves a certain degree of intermittent fasting, 5 whole fruit and vegetables, a good source of protein and healthy snacks to keep you satiated. Remember to avoid processed food and opt for natural nutrients instead. Keep sugar and sweeteners out of your beverages. Stay Strong!

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