A 1300 calorie diet Plan for weight loss involves creating a calorie deficit from your minimum calorie requirement to lose weight. This is not a fad diet. It simply involves balancing all the nutrients within a limited calorie budget. The 1300 calorie meal plan is not a shortcut method to lose targeted fat. When combined with light stretching and yoga, it is a good approach to tone your body.
However, according to multiple studies, sudden restriction of calories or limiting food intake may affect your metabolic rate and make you gain back the lost weight once you go off the Diet Plan (1). So, start with making small changes in your diet plan and adopt a healthy lifestyle to ensure long-term weight loss.
900 Calorie Meal Plan for 7 Days
This is a sample diet plan that shows what you can take within a limited calorie budget. This plan can vary as per the age, activity level, and medical condition of the person. So, speak to your nutritionist to get a customized diet plan.
Choose Your Diet Meal Plan For Quick Weight Loss 900 – 1500 Calorie
1300 Calorie Diet Plan Guidelines
- Your weight loss depends on a host of factors such as age, current weight, medical history, genes, lifestyle, water intake, etc. It may take 1-3 weeks to lose the flab. The trick is to not panic if you have not lost weight in a week.
- Write down your goals in a journal. Also, when it comes to adhering to a weight loss plan, make checklists for the next day so that you can check the ones that you have followed. It will give you a clear picture of your adherence to the plan and why it worked or didn’t.
- You should do light exercises like stretching or yoga 3-5 hours per week to hasten the fat loss and also tone your body by building lean muscle mass.
1200 Calorie Meal Plan For 7 Days
- Avoid foods that do nothing but harm your body, such as fries, pizza, burger, oily and greasy food, fried chicken, etc., and consume more whole grains, vegetables, fruits, leafy greens, lean protein, low-fat dairy, and healthy fats.
- Adopt small and frequent eating without skipping any meal.
- Avoid consuming alcohol, soda (diet or not), and energy drinks. Drink black coffee, green tea, black tea, white tea, oolong tea, herbal tea, buttermilk, coconut water, water, freshly-pressed fruit and vegetable juices, or detox water.
- Have a cheat day every week not only to satiate your tummy and taste buds but also to prevent your metabolism from plateauing.
Benefits Of 1300 Calorie Diet Plan
- It is a simple plan to follow without much restriction on food intake. You just need to know how to manage your portions.
- This diet provides healthy and tasty recipes within a particular calorie budget.
- If judiciously planned, it helps reduce 500 gm per week. However, this depends on how your body responds to the calorie budget.
- It is cost-effective. All you need is a calorie-counting tool, which can be found online for free.