Diet for 1350 calories a day

1350 Calorie a Day Diet

1350 calories to a best body

The 1350 calorie a day diet I a great way to stop your regular cravings of food .It features food products that would help you to feel full and satiated after having them so that you crave for no more.

The benefits of the 1350 calorie diet

The 1350 diet will stop your food cravings and well make you feel satisfied with what you are having. You also get to have 25 grams of slimming fiber per day. You just need to pick out a breakfast, lunch, dinner and snack package each day. If you stick to this diet plan for five weeks then you can lose up to 15 pounds per day

A sample meal plan

  • Breakfast (Should be 300 calories and not more)

Scrambled eggs with vegetables like capsicum, tomatoes, cilantro leaves/ Peanut butter toast/wheat tortilla wrapped in salsa sauce/diced fruits/whole grain cereals or oats/tropical fresh fruit smoothies/Overnight oatmeal

  • Lunch( 400 calories and not more)

Roasted vegetable sandwich/grilled chicken with Avocado/Tuna salad/ Chicken Parm/Strawberry and banana wrap/healthy chefs green salads/Turkey or chicken burgers/ Barley stuffed pepper

  • Snacks – 150 calories

Corn tortillas/ green salad or smoothies/ walnuts, almonds, wheat crackers/Hershey’s dark chocolate

  • Dinner- 500 calories

Pork stir fried with green vegetables and tortilla sauce, steal salad, Pastas/ Honey mustard salmon, whole wheat Pastas,             fruit salads with yogurt/baked continental potatoes, Greek Quinoa with shrimp, asparagus and broccoli.

Follow this meal plan for a week and feel slimmer and trimmer

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rosebette Posts: Member Member Posts: Member Member

If you’re a smaller person, you can easily manage it. I’m small 5’1.5″ and it only takes around 1500 to maintain my weight, so I have to eat around 1200 to have any kind of deficit for weight loss. Remember, the net should be no lower than 1200. So, if you exercise, you are able to “eat back” those exercise calories. For instance, yesterday I did 300 calories worth of cardio and strength training, so I ate 1558 calories, but my net was 1258. I have found that if I make good food choices, it’s not too hard. If you look at my diary, which I think is open, you can see I ate three decent meals (even a glass of wine at dinner) and had a couple of snacks. You do have to do portion control — a serving of meat is 4 oz., a serving of rice or pasta is 1 cup (I usually limit myself to no more than half a cup of rice). I still eat sandwiches, but if it’s on a denser bread (100 calories or more a slice), I have 1/2 a sandwich and an extra slice of meat, which has less calories and more nutrition than bread. The more I eat at home and make or bring my own food, the easier it is. I never eat breakfast out — you can blow half a day’s worth on a breakfast sandwich or bagel. If you’re in a rush, buy oatmeal packets, and if there’s hot water at work, make a small bowl of oatmeal, or bring a yogurt. Social situations and eating out are more difficult. In that case, I might have a “cheat” meal, where I don’t count, but you can only do one or two of those a week and still maintain your weight loss progress.

April 1, 2014 5:45PM

10 days in and I’ve just passed the 10,000 calorie deficit mark! The diet is going quite well, even on the weekend when I’m tempted to stray (it’s so much easier to stick to a diet at work where there are lots of distractions).

I’ve been chugging along and faithfully recording everything I eat in my food diary. Although there were some days I couldn’t eat the foods I had planned, I managed to stay on target by following these guidelines:

Know Your Calories

Don’t eat something if you don’t know how many calories it has! Any packaged food will have a nutrition label that tells you how many calories it has. Produce is an excellent addition to any diet, and you can easily find out the calories of your fruits and veggies by doing a quick Google search.

You don’t need to get super-strict, but you should at least have a good idea of how many calories you are eating so you can keep from going overboard.

Know Your Servings

What good is it to know how many calories a serving of your favorite crackers has if you eat the whole box? One trick that seems obvious (but is harder to follow than it seems) is to only eat one serving! When I started doing this, I was surprised to find how small a single serving was in comparison to the amount I would normally eat of my favorite snacks.

Take the time to measure out a serving, and stay in control of your calories.

Calorie Breakdown

Pay attention to where your calories are coming from: fat, protein, or carbohydrates? None are inherently bad, but you should have a balance of the three. Try to aim for no more than 30% of your daily calories to come from fat, and balance the rest between protein and carbs, with carbs on the heavier side.

1 gram of fat contains 9 calories, while 1 gram of carbohydrate or protein contains only 4 calories.

Whole Grains

You want a good portion of your calories to come from carbohydrates, and you can stay full longer and gain more health benefit from choosing whole grains for your carbs. Choose breads that say “whole wheat” and cereals and crackers that contain whole grains. Stay away from white bread and refined flour — your body processes those the same as sugar!

Stay on Track

Some days you just can’t keep your normal schedule, but the above tricks can make it easier to make smart choices in a pinch. Keep a positive attitude, and remember you are doing yourself a big favor by staying healthy!

What tricks do you use to keep yourself on track?

Consuming 500 calories a day is not a healthy diet. Normally, eating anything below 1200 calories per day will make your body assume there’s a food shortage. The end result will cause your body to go into what is known as “Starvation Mode”. During this mode, your metabolism will slow down and try to conserve energy. A slow metabolism will make it difficult for your body to lose weight. It’s recommended to consume around 1200 – 1500 calories per day in an effort to lose weight.

For the general population, 500 calories per day is not a healthy diet. The calorie level is too low to obtain adequate nutrition including macronutrients carbohydrate, fat and protein as well as micronutrients, vitamins and minerals. The body begins to conserve energy and metabolism begins to slow when calories are below resting energy expenditure or what the body requires for essential functions. A very low calorie diet for weight loss of less than 1000 calories per day should be supervised by a physician.

I burn 500 calories by 9am each day.  How on earth would I run ME without any fuel for the next 12 hours?  

If you are eating anything less than 1200 calories per day, you’d better have this cleared through a doctor, registered dietician or nutritionist.  

Eat great foods to fuel your body.  Enjoy eating and be kind to yourselves!

500 calories a day is never healthy.  I know some of these so called diets out there even have you on this type of calorie deficit in the beginning but it is never a good idea.  What you have to remember is that your body needs a certain amount of calories per day just to do its basic functions.  So when you eat too few calories your body goes into starvation mode and slows down your metabolism.  Sure you might lose some weight in the beginning but long term you can actually gain more weight back then when you started.  For starters eat at least 1200 calories per to giver your body what it needs so you have a good balance and have good energy throughout the day.  If you really don’t know if something is safe always consult your fitness professional first before trying anything extreme like this.  Sometimes more is better in this case.

This caloric level is way too low for any indvidual.  It will put the body into starvation mode. While you may lose weight initially, you will gain the weight back and probably even more once you get back on a regular diet. 

Absolutely not!

Calories are energy. When you reduce your caloric intake to less than your body’s Basal Metabolic Rate (the calories your body burns while at rest), your metabolism will slow down. Metabolism is the way that your body uses the food you eat as fuel. When there is not enough fuel, you body adapts so that it can function with less. Of course, as anyone who has gone on a very low calorie diet knows- you don’t function well. Physical strength (loss of muscle tissue), mental capacity and emotional well-being all suffer.

This metabolic slow down is the reason that many dieters gain additional weight after they stop their calorie restriction and return to their old patters of eating. This does not have to happen.

By properly fueling your body while inceasing your physical activity, you can feel your best while losing weight.

Please let me know if I can help you find a healthy, balanced diet that will energize you to reach your goals!

Continue Learning about Calorie Restriction and Weight Loss

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.

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