1300 Calorie Meal Plan

Planned 1300 calorie-a-day meals are one of the more popular ways to lose weight with a correct and balanced diet and you can lose up to 20 pounds of weight in six weeks. Reducing calorie intake is the perfect way to lose weight correctly provided you do not reduce them drastically, in which case there might be a slowing down of your body's metabolism rate which could backfire. It is always a good idea to consult your health practitioner before commencing on a diet .

The First Step

Start with clearing out all the junk food in your kitchen. The 1300 calories that you are required to consume during the day should not be in the form of a loaded burger, a bar of chocolate and a sugary drink. The meal has to be a healthy, fibre rich, balanced menu. Replace all junk food with fresh fruits and vegetables that are low in calories.

What to Drink

It is absolutely essential to drink plenty of fluids, but the fluid should be in the form of water or zero calorie beverages. So, the next step would be to get rid of all the sugary drinks you have stocked up. Stock up on water, green tea and protein powders instead. A protein shake will do wonders when you need energy without adding calories.

A Sample Diet

A sample diet of 1300 calories can be made possible using a cup of fruit, a cup and a half of vegetables, four ounces of grains, three ounces of meat and beans, two cups of milk, about four teaspoons of oil and another 171 calories that can be used to your discretion. This diet is recommended by the USDA and such a diet will ensure that you get the necessary amount of nutrients and essential fats, even if calorific intake is low.

A Sample Meal Plan

Breakfast: You can have a cup of cereal, a cup of skimmed milk and a small banana for breakfast.
Morning Snack: For a second breakfast/snack, you can enjoy a cup of skim milk mixed with 1/2 cup of frozen strawberries.
Lunch: The main constituents of lunch will be sandwiches and fresh fruit. You can have two slices of wheat bread, three ounces of lean meat with a thin spread of mustard, a slice of low fat mozzarella cheese and a plum.
Afternoon Snack: Hungry again? You can enjoy any delicacy of your choice of about 100 calories.
Dinner: The number of total calories for dinner should be around 510 calories. Dinner would be a perfect cup of beans of your choice, two small tortilla shells, one cup lettuce (shredded), two slices of mozzarella cheese, a serving of sour cream and some rice.
You can have a cup of strawberries for a snack before bed.

This is only a sample. You can download and print off a variety of menus from our website specially designed for the 1300 calorie plan. In addition to the above, you can drink water and green tea so you are never really on an empty stomach or left feeling less than full.

Calorie Diets

In generic terms, a diet plan of 1300 or other calorie servings contains three servings of fruits, five servings of grains, two servings of vegetables, six servings of dairy products and two servings of meat and beans i.e. proteins. All foods should be fresh as much as possible and at any rate, processed and canned 'ready meals' should be avoided.

Exercise

A little exercise is of vital importance for the success of this diet plan. Some physical exercises at home and some cardio like a long walk will speed up your weight loss. Do not aim for too rigorous exercises since your body will not be prepared for too much physical activity when on a lower calorie intake. Your health practitioner will be able to point out the various exercises suited for you during your diet .