1300 calorie diet plan for female is specifically designed for women who want to lose fat without losing their feminine curves. The diet is high in protein and low in carbs, which will help you achieve your goal of losing fat while keeping your curves.
1,300-Calorie-a-Day Diet for Women
A 1,300 calorie a day diet can help you lose weight safely.
Maintaining a 1,300-calorie diet can be challenging, but sticking to that calorie intake can make it easier to achieve a healthy weight. The key to success lies in careful meal planning and, in some cases, working hand-in-hand with a physician or dietician to keep you on track.
Maintaining a 1,300 calories a day diet can help some women safely lose weight a little bit at a time.
Why a 1,300-Calorie Diet?
According to the Mayo Clinic, maintaining a diet of roughly 1,200 calories per day can have several benefits. In the short term, people following this eating plan may lose six to 10 pounds during the first two weeks. Not only does this initial weight loss provide a psychological boost as you begin your journey, but it can also help break prior bad habits that may be contributing to weight gain.
As you move forward with your diet plan, you can expect to lose 1 to 2 pounds each week until you achieve your target weight. Skills like meal planning and food portioning may also become easier as you pay more attention to your daily caloric intake. As always, it is important to stay physically active for at least 30 minutes a day to maximize your progress.
Over time, following a 1,200- or 1,300-calorie diet like the Mayo Clinic Diet may lower your risk of diabetes, heart disease, high blood pressure and other obesity-related conditions. As your weight decreases, it can also 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.
Plan Your Day
To ensure you stick to your 1,300-calories-a-day goal, meticulous food planning may be necessary early on in your journey. Learning how to break up your day calorically can keep you on track and maintain your health throughout. It may also prevent you from falling off the wagon the first time you drive by your favorite restaurant or see that dessert in the back of the cabinet. An online 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 portion sizes also allows you to eat up to three snacks of approximately 150 calories each throughout the day.
Not only do frequent snacks keep you full in between meals, but they also prevent binge-eating and elevate your metabolism to a rate appropriate enough to power you throughout the day. As with any diet, the most important thing is keeping consistent and finding healthy foods that fit into your lifestyle.
Fill Up on Protein
Whether in the morning, midday 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 satiety, preserve lean mass and keep your metabolism up.
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 large eggs ring in at about 150 calories and provide over 12 grams of protein. Plain Greek yogurt is another good choice (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 lean roast beef into a sandwich. When made with whole wheat bread, tomato, lettuce and low-fat mayo, this delicious and satiating recipe provides 225 calories and can be paired with fruit and water for a complete meal.
At dinner time, a 2-ounce salmon filet cooked in vegetable oil is a good option as it provides just 163 calories. Serve it with cooked 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 also be incorporated into your weekly dinners for variety.
Reach for Fruits and Vegetables
When looking to round out your meals, incorporating fruits and vegetables into breakfast, lunch and dinner is a smart choice. These foods are not only nutritionally dense and filled with vitamins and minerals, but they’re often lower in calories than other 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 also nutritious 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 mixed vegetables and 1 tablespoon of low-calorie, low-fat dressing to create a tasty side dish 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 doesn’t leave much wiggle room for empty calories. Therefore, it’s important to carefully check the nutrition labels on foods as you choose what to snack on. What you may come to realize, unfortunately, is that seemingly healthy snacks like pretzels, dried fruit or granola bars pack a large caloric punch.
Luckily, there are plenty of healthy snacks that not only taste delicious but also 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 cheese or a small serving of tuna salad and three saltine crackers are good choices too.
Plus, many stores sell 100-calorie snack packs of popular crackers and cookies. These pre-portioned snacks are a great option for when you get hungry at work or while you’re on the go. Just make sure they’re not loaded with sugar and empty calories.
Work With an Expert
For many people looking to lose weight and get healthier, it is important to take the next step and reach out to a doctor or nutritionist to develop a custom eating plan. For some individuals, 1,300 calories a day is not nearly enough food. A dietician or nutritionist will assess your energy requirements and overall health and then create a meal plan that meets your needs.
For active people, especially athletes and those who do physical work, this caloric level is not high enough to properly fuel their day-to-day activities and maintain proper energy levels. If you fall into these categories, you may also need more protein and carbs than the average person. Therefore, low-calorie diets may not be an option.
Whether you’re having a hard time losing weight or sticking to a 1,300-calorie meal plan, it’s a good idea to reach out to an expert for help. These professionals are skilled at matching your nutritional needs with a diet plan that fulfills them. This is particularly important for individuals with pre-existing conditions, such as diabetes, who may have special dietary requirements and may not benefit from the standard, one-size-fits-all approach to dieting.
1300-Calorie Diet: Will It Work For You?
Diet is a word that is usually thrown around whenever people talk about weight-related issues. There are so many things you need to consider while choosing a diet, as different diets work for different individuals. The 1300 calorie diet is highly recommended for losing weight, however, before jumping into it, you need to know if it will work for your body or not. The minimum number of calories usually recommended for an individual to stay healthy is 1200 calories per day. Hence, the 1300 calorie diet plan may be manageable for a lot of people.
There are some things you need to consider before implementing the 1300 calorie diet, and these are:
- Diets you’ve tried before – How were they, and did they work for you?
- What do you prefer? – I know the word diet is associated with boring foods, but that is just a modern-day misconception. You need to be able to enjoy your diet for it to be effective.
- What is your budget? – Some diets require certain meals that can be quite costly. Before you pick a diet plan, you need to be sure you can afford it, less you quit in the middle.
- Health conditions – Do you have any health conditions like diabetes, allergies, and so on?
- Your body’s metabolism – The higher your body’s metabolism, the more calories you need. For example, if you are physically active, this will increase your metabolism and you will require more calories.
- A professional’s recommendation – This can be a dietitian or a nutritionist. They are the best people to tell you what diet would work for you.
Why A 1300-Calorie Diet?
The 1300 calorie diet menus are highly encouraged because, first of all, they are straightforward to make and follow. The plan is also not so constricting. You don’t want to feel as if you are punishing yourself. It also allows one to have the required number of calories per day. Nobody wants to be moody, to lack energy, or to feel light-headed just because they are on a diet.
The 1300 calorie diet results show that this food plan is quite effective in losing extra pounds. A typical adult requires between 1800 calories and 3200 calories a day to maintain the same weight, depending on things like gender, age, and activity level. This 1300 calorie provision enables you to cut on what you consume, consequently, losing weight gradually while still absorbing the required nutrients needed for normal body functioning. It is also quite easy to balance what you take with this plan. You could go for 300 calories for breakfast, 300 calories for lunch, 300 calories for dinner, and 100 calories for snacks.
What Does A 1300-Calorie Diet Contain?
One thousand three hundred calories are not as little as people think. They are quite enough to sustain an individual. A 1300-calorie diet contains:
- A lot of whole-grain cereals and foods. These foods include brown rice, millet, oatmeal, whole-wheat bread, etc.
- It also includes many legumes like chickpeas, lentils, peas, kidney beans, black beans, soybeans, pinto beans, and navy beans.
- It contains a lot of healthy nuts and seeds as well, like almonds, pistachios, walnuts, cashews, pecans, macadamia nuts, and hazelnuts.
- Leafy vegetables are also included in the diet. These include Kales, collard greens, spinach, cabbage, beet greens, and lettuce.
- There are also whole fruits included, and these are actually better than fruit juices. Go for bananas, oranges, apples, pineapples, watermelons, peaches, grapefruits, avocados, blueberries, mangoes, strawberries, and pomegranate.
- It also includes low-fat dairy products.
- There are low-calorie meats as well, such as boneless and skinless chicken breasts, turkey breast, pork tenderloin, fish and seafood, salmon, and scallops.
How To Stick To A-1300 Calorie Diet?
Be it a 1300 calorie gluten-free diet, or even a 1300 calorie Keto diet; there are things you need to do. These are:
Don’t Give Up If The Results Are Not Instant
Weight loss is not a magic trick. It doesn’t happen instantly. There are a few factors that determine how fast one can lose weight. Factors like age, genes, weight, and lifestyle, among others. Be patient and keep trying. If a long period passes without any significant changes, it would be advisable to see a professional as this might not be the recommended plan for you.
To ensure you follow the plan to the letter, it is good to prepare beforehand. This means knowing what you are supposed to eat on Thursday, as early as on Monday. Find out if you have all the necessary ingredients in advance. You don’t want to be making a meal for your 1300 calorie high protein diet, only to find out you have more carbohydrates than proteins. This might make you eat something that is not on your diet, thus affecting your progress.
Do It With Someone
Just like work or anything that can be tedious or boring, it becomes easier and better when done with someone. Find a person who wants the same results as you and enter the plan with them. This can be your husband, relative, friend, or even colleague. On days when you are lazy or when you don’t want to follow the diet, they will be there to keep you going. These people act as your accountability partners. The best part is that you can do it with more than one person; the more, the merrier.
Set Small And Realistic Goals That Will Help You Achieve Your Big Goals
If you plan to lose 30 pounds in 4 months, set weekly goals and monthly goals. They will help you to continue to be motivated.
Follow Your Diet Strictly
This is to say, do not eat foods that are not in your diet. I know you may be craving that juicy double patty burger, some cheese fries, or that pepperoni pizza; try as much as possible to resist the cravings and remind yourself why you started the diet in the first place. Is a piece of pizza worth it compared to your dream summer body?
Pick out a few hours in your day to exercise. They can be light exercises or heavy exercises, depending on what works for you. Whichever it is, make sure you set aside some time for it.
Do Not Miss Any Meals
It is advisable to eat small meals frequently and ensure you don’t miss any meals. You are not trying to starve yourself.
Add Fruits And Vegetables To Your Diet
Why are fruits and vegetables important in your 1300 calorie diet plan? It is because, first of all, they are essential and highly nutritious. They will provide your body with vitamins and mineral salts. Secondly, they contain low calories. This will help you stick to your target calories while getting the necessary nutrients.
Keep An Eye On The Snacks You Take
The 1300 calories limit does not give you enough room for certain snacks. When snacking, go for healthy snacks like nuts and the likes.
Consult An Expert
You can consult an expert, as well as work with one. An expert will help you in the best way possible. They will advise you on what you need to do and what you don’t need to do. Experts can also change your diet if they see it is not working. They will help you achieve your weight goals. However, if you cannot afford an expert, there are so many apps that can help you with this. The BetterMe app is one of the apps that can help you with your weight loss journey.
Keep Yourself Hydrated
Take between three to four liters of water every day. Water is very important when it comes to weight loss. This is because:
- Firstly, it helps burn more calories.
- Secondly, drinking water just before you eat can help reduce your appetite .
- Thirdly, water is calorie-free. Drinking water helps take in fewer calories.
- Lastly, drinking water enables you to avoid other drinks like sodas. Soft drinks are full of sugar and calories. Drinking soft drinks will be going against your diet needs.
This helps reduce the chances of late-night snacking.
Try To Avoid Stress
I know it is almost impossible to do so but try as much as possible to avoid situations that will make you stressed. Stress is a weight-loss inhibitor. According to Wellmind, rises in Cortisol, which is the hormone related to stress, can help one gain weight. Every time you are stressed, adrenaline and stress hormones are released to the bloodstream, and this requires glucose. Once you stop being stressed, you have to replenish the glucose that was used, hence you find yourself eating more .
Have A Cheat Day
You always need to remember you are not punishing yourself. Set aside a day to treat yourself. Eat those gummy bears or that bar of chocolate you’ve been avoiding. You need to satisfy your cravings once in a while. You need to remember not to overdo it though.
Your Weight Loss Goal
Long-term weight loss requires making healthy food choices and permanent changes in behavior. A typical dieter will lose one to two pounds in a week. Change does not occur overnight; it takes time, effort, and patience. Weight loss involves many variables that contribute to success. Factors such as age, genetics, health, eating habits, body fat and others all play roles in determining how fast you can lose weight. As a rule of thumb, most weight loss guides suggest trying out a new diet for three months, and if after that timeframe you have not lost weight, adjust accordingly.
1300 Calorie Sample Menu Plan
1300 calories may be the right amount for some people, but most need more if they want to lose weight safely and keep it off. This is what 1300 calories really looks like.
Below is a diet plan for weight loss that includes just over 1300 calories.
|1 each||Bagel-plain, Lenders Bake Shop||8.00||42.00||2.00||210.00|
|2 tbsp||Peanut butter- creamy||8.60||5.70||16.40||190.00|
|1 tbsp||Cream, fluid, half and half||0.44||0.65||1.73||19.55|
|1 each||Apple-medium with peel||0.30||21.10||0.0||81.00|
|3 ounces||Chicken breast/ white meat||26.40||0.00||3.00||140.25|
|1 large||Salad, large, Garden w/tomato and onion||2.60||19.00||0.80||98.00|
|4 tbsp||Thousand island-reduced cal. Kraft||0.00||12.00||4.00||80.00|
|1 each||Apple-medium with peel||0.30||21.10||0.0||81.00|
|3 ounces||Chicken breast/ white meat||26.40||0.00||3.00||140.25|
|1 cup||Pasta, corn cooked||3.68||39.07||1.07||176.40|
|1 small||Salad-sm. Garden w/tomato, onion||1.30||9.50||0.40||49.00|
|2 tbsp||Thousand island- reduced cal. Kraft||0.00||6.00||2.00||40.00|
GROCERY LIST FOR A WEEK
|Apple – medium with peel||14 each|
|Bagel – plain||7 each|
|Chicken Breast / White Meat||42 ounces|
|Cream, fluid, half and half||7 tablespoons|
|Croutons – plain||2 cups|
|Pasta, corn, cooked||7 cups|
|Peanut butter – creamy||14 tablespoons|
|Salad – large garden||7 large|
|Salad – small garden||7 small|
|Thousand-island – reduced cal.||42 tablespoons|