A 1,300 calorie a day diet can help you lose weight safely.Image Credit:
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NataBene/iStock/GettyImages Maintaining a 1,300-calorie diet can be challenge, but sticking to that calorie intake can make it easier to achieve a healthy weight unit. The key to success lies in careful meal planning and, in some cases, working hand-in-hand with a doctor or dietician to keep you on traverse .
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Maintaining a 1,300 calories a day diet can help some women safely lose weight a small bite at a fourth dimension .
Why a 1,300-Calorie Diet?
According to the Mayo Clinic, maintaining a diet of approximately 1,200 calories per day can have several benefits. In the unretentive term, people following this consume design may lose six to 10 pounds during the first two weeks. not only does this initial weight personnel casualty provide a psychological boost as you begin your journey, but it can besides help break anterior bad habits that may be contributing to weight amplification .
ad As you move forward with your diet plan, you can expect to lose 1 to 2 pounds each workweek until you achieve your prey weight. Skills like meal plan and food assign may besides become easier as you pay more attention to your daily thermal consumption. As constantly, it is authoritative to stay physically active for at least 30 minutes a sidereal day to maximize your advance .
Over time, following a 1,200- or 1,300-calorie diet like the Mayo Clinic Diet may lower your risk of diabetes, affection disease, high blood pressure and early obesity-related conditions. As your weight decreases, it can besides help reduce or eliminate the symptoms associated with sleep apnea. ultimately, achieving a healthy body weight can help you live a longer and happier life .
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Plan Your Day
To ensure you stick to your 1,300-calories-a-day goal, meticulous food plan may be necessary early on in your travel. Learning how to break up your day calorically can keep you on track and maintain your health throughout. It may besides prevent you from falling off the beach wagon the first clock you drive by your darling restaurant or see that dessert in the back of the cabinet. An on-line calorie database, like the one compiled by the USDA, can make everything easier .
ideally, try keeping your breakfast, lunch and dinner to about 300 calories per meal. Maintaining these part sizes besides allows you to eat up to three snacks of approximately 150 calories each throughout the day .
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not merely do frequent snacks keep you entire in between meals, but they besides prevent binge-eating and elevate your metabolism to a rate appropriate adequate to world power you throughout the day. As with any diet, the most important thing is keeping reproducible and finding healthy foods that fit into your life style .
Fill Up on Protein
Whether in the dawn, noon or during dinner, incorporating protein into your day is an important part of staying on track. According to a review published in the british Journal of Nutrition in August 2012, high-protein diets increase repletion, preserve lean mass and keep your metabolism up .
ad There are plenty of delicious, healthy protein-rich foods to include in your diet. For example, you can start the day with two eggs prepared however you like. According to the USDA, two boastfully eggs ring in at about 150 calories and provide over 12 grams of protein. Plain greek yogurt is another good option ( 90 calories and 16 grams of protein per 5.3 ounces ) and can be sprinkled with the fruit of your choice for a tasty breakfast .
For lunch, the National Institute of Health ( NIH ) suggests incorporating list roast beef into a sandwich. When made with whole pale yellow boodle, tomato, lettuce and low-fat mayonnaise, this delicious and satiating recipe provides 225 calories and can be paired with fruit and body of water for a complete meal .
At dinner clock time, a 2-ounce salmon fillet cooked in vegetable oil is a dear option as it provides just 163 calories. Serve it with cook carrots and a baked potato for a meal that keeps within the 300-calorie guidelines, advises the NIH. other sources of protein, such as chicken, turkey and lean ground beef, can besides be incorporated into your weekly dinners for assortment .
Reach for Fruits and Vegetables
When looking to round out your meals, incorporating fruits and vegetables into breakfast, lunch and dinner is a chic choice. These foods are not merely nutritionally dense and filled with vitamins and minerals, but they ‘re much lower in calories than early popular side dishes, such as white rice or mashed potatoes .
A medium-sized apple, for example, is ideal for breakfast and has only 80 calories, according to the NIH. Cooked veggies like six ounces of broccoli ( roughly 50 calories ) or a cup of cauliflower ( 25 calories ) are besides alimentary and diet-friendly .
To stave off boredom, try mixing your favorite veggies into a side salad. Consider pairing 1 cup of leafy greens, 1 cup of mix vegetables and 1 tablespoon of low-calorie, low-fat dressing to create a tasty side serve for lunch or dinner. The diverse range of fruits and vegetables available every season allows you to frequently switch up the produce you eat while staying within your caloric guidelines .
Watch Your Snacks
Sticking to a 1,300-calorie diet does n’t leave much jiggle board for empty calories. consequently, it ‘s crucial to carefully check the nutriment labels on foods as you choose what to snack on. What you may come to realize, unfortunately, is that apparently healthy snacks like pretzels, dried fruit or granola bars pack a boastfully thermal punch .
fortunately, there are enough of healthy snacks that not only taste delightful but besides fit into a 1,300-calorie meal plan. Carrots dipped in hummus, two large graham crackers with natural peanut butter or a handful of almonds or cashews are all low-calorie options. String tall mallow or a small serve of tuna salad and three saltine crackers are good choices besides .
Plus, many stores sell 100-calorie nosh packs of popular crackers and cookies. These pre-portioned snacks are a great option for when you get athirst at work or while you ‘re on the fail. just make certain they ‘re not loaded with sugar and empty calories .
Work With an Expert
For many people looking to lose burden and get healthier, it is authoritative to take the following step and reach away to a doctor or dietician to develop a custom corrode plan. For some individuals, 1,300 calories a day is not closely adequate food. A dietician or dietician will assess your energy requirements and overall health and then create a meal plan that meets your needs .
For active people, particularly athletes and those who do physical knead, this caloric horizontal surface is not high enough to properly fuel their daily activities and maintain proper department of energy levels. If you fall into these categories, you may besides need more protein and carbs than the average person. consequently, low-calorie diets may not be an option.
Whether you ‘re having a hard fourth dimension losing slant or sticking to a 1,300-calorie meal design, it ‘s a good theme to reach out to an expert for help. These professionals are skilled at matching your nutritional needs with a diet design that fulfills them. This is peculiarly significant for individuals with preexistent conditions, such as diabetes, who may have extra dietary requirements and may not benefit from the standard, one-size-fits-all approach to diet .
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