Meal Plans for Weight Loss

The 1300 calorie diet menu and Meal Plans that are available which strive to bring about weight loss by reducing the calorie intake. We should be careful when following such low calorie diet plans because the drastic reduction in the calories may cause many reactions like slowing down of the metabolic rate of the body. So it is always advisable to get your doctor's approval before you start following a low calorie diet plan. Once you have decided to start with your diet and have got your physician's approval, the first step you will want to do is to chuck out all junk foods from your refrigerator and stack the fridge up with fruits, vegetables and health bars that are low in calories and whose sugar content is negligible. You can also get some protein powders which can be mixed with milk or water to create milk shakes which can be taken as mid-day snacks. Also forget about sweetened beverages. It is absolutely essential to drink a lot of fluids, but the fluids should be in the form of water or zero calorie beverages. If you need variety in taste, green tea is also an excellent option to keep your body hydrated.

Sample Diet Plans:

A sample diet plan of 1300 calories can be achieved by consuming roughly a cup of fruits, one and a half cup of vegetables, four ounces of grains, three ounces of meat and beans, two cups of milk, around four teaspoons of oil and another 171 calories of your discretion. This diet is USDA recommended and this kind of a diet will ensure that you get the necessary amount of nutrients and essential fats even if the calorie intake is low.

Sample Meal 1:

Breakfast:

You can have a cup of cereal, a cup of skimmed meal and one small banana for your breakfast.

Morning Snack:

For a morning snack, you can enjoy a cup of skimmed milk blended with ½ cup of frozen strawberries.

Lunch:

Primary constituents for lunch will be sandwich and fresh fruits. You can have two slice of wheat bread, three ounces of lean meat with a thin spread of mustard, a slice of low fat mozzarella cheese and one plum.

Afternoon Snack:

For an afternoon snack, you can enjoy any delicacy of your choice but make sure that the calorie count is around 100 calories. Cottage cheese will be an excellent option for a mid afternoon snack.

Dinner:

The total calorie count for your dinner should come around 510 calories. An ideal dinner would be a cup of beans of your choice, two small tortilla shells, a cup of lettuce (shredded), two slices of mozzarella cheese, one serving of sour cream and some rice.

You can have a cup of strawberries for a before-bed snack.

Sample Meal 2:

Breakfast:

For breakfast, you can have twelve ounces of coffee without caffeine, bangel-plain, two tablespoons of peanut butter, and one tablespoon of cream.

Mid Morning Snack:

A medium sized apple with peel can be consumed as a mid morning snack.

Lunch:

Three ounces of chicken breakfast, 12 ounces of a beverage of your choice (without caffeine), quarter a cup of croutons plain, one large of garden salad devoid of tomatoes and onions, and four tablespoons of thousand island reduced calorie Kraft.

Evening Snack:

Another mediums sized apple will do or you can choose any snack of your choice that falls within the 100 calorie count.

Dinner:

Dinner constitutes about 410 calories of the entire 1300 calories. You can have three ounces of chicken breast or white meat, a cup of cooked pasta and corn, one small garden salad without tomatoes or onions and two tablespoons of thousand island reduced calorie Kraft.

In generic terms, a 1300 calorie diet plan contains the following food serving amounts from the different food groups: three servings from the fruit group, five servings from the grain group, two servings from the vegetable group, six servings from the dairy group and two servings from the meat and bean group. Overly processed food stuffs should be avoided on all accounts.

Conclusion:

Following this diet plan will lead to an average weight loss of 20 pounds in six weeks. Per week the weight loss should be around two to four pounds. The amount of weight that is actually lost depends on various factors like the amount of physical activity, calorie intake and the rate of the body metabolism.

This diet is usually accompanied with some physical and cardio exercises. Too much physical exertion should not be done because of the low calorie intake. Talk with your doctor for approval of the diet and for ascertaining the kinds of physical exercises that you can follow with this reduced calorie intake diet.

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One successful way to get rid of the excess pounds is to reduce your calorie intake. When the calorie count that you consume is lesser than the average, normal calorie intake it will lead to weight loss. A number of diet plans are available to help us consume fewer calories than we usually do. The 800 calorie diet menu and Meal Plans which limit the calorie intake of a person to 800 calories per day. This diet plan falls under the category of Very Low Calorie Diet (VLCD) and should never be practiced without the approval and monitoring of your doctor. This diet plan is only recommended for people who are dangerously overweight and for people whose obesity may lead to life threatening situations. Doctors recommend this diet for people whose Body Mass Index (BMI) is greater than 30. People who take this diet usually lose 3-5 pounds per week and a total of around 50 pounds in twelve weeks.

This diet should not be tried by anyone at home. Getting a doctor's recommendation is mandatory with this diet plan, as the calorie intake per day is dangerously low and taking this diet without medical supervision can lead to many medical complications. Never ever follow this diet without your doctor's approval.

How is the 800 calorie diet menu formulated?

The 800 calorie diet menu and meal plan is generically formulated by replacing most of the regular food with meal replacement supplements and liquid diets. The exact diet formulation will be designed by your physician depending on a lot of factors like your weight, age, medical conditions etc. He will give all the details about what to eat and when and will also ask to see you every two weeks or so when you are taking the diet. You will be completely monitored during this period by your doctor. Because of the drastic calorie reduction, your blood pressure, pulse, changes in weight are closely followed and recorded by the physician. Moreover blood tests are also taken every two weeks to make sure that you are alright. The doctor will also recommend behavioral therapy and physical training exercises as a part of the diet plan. So you can understand how dangerous and foolish it would be to take these diets by our own without the support of a doctor.

800 calorie diet menus:

Furnished below are a few well known 800 calorie diets.
Medifast: This diet plan is endorsed by John Hopkins University and the calorie intake when following this plan is limited to 800-1000 calories per day. Therefore this is strictly not a VLCD. Optifast: This difficult to follow diet plan is widely practiced in a lot of clinics in the US and Canada. The Cambridge diet: This diet has a very low calorie level of around 400-600 calories and is used in the UK.

Medifast:

The Medifast meal plan is made of up to five meal replacements a day. Meals can be substituted with bars, soups, shakes and oat meals. Besides this, the meal plan also recommends one meal per day that constitutes of lean meat and two cups of vegetable salad. A minimum of 64oz of fluids should be consumed in a day and it is better to consume some fluid every two to three hours.

Optifast:

This program followed in clinics comprises of the following: 
Initial medical analysis before the diet is launched and continuous monitoring when the diet is being followed. Counseling on behavior, lifestyle and nutrition that need to be followed to maintain the weight. A predominantly liquid diet. Regular physical activity.

This program is offered as a 26 week plan during which care is taken to ensure that the person taking the diet properly transitions to the regular meals.

The Cambridge Diet:

The Cambridge diet is a very low calorie diet and should not be tried without medical supervision. In this diet plan, regular meals are replaced with precise amounts of vitamins, calories and nutrients that are available as bars or in sachets. Copious amounts of water should be consumed to keep the metabolism balanced and to avoid constipation.

Side effects:

Following the 800 calorie diet will have a lot of side effects as there is a steep reduction in the calorie intake. People following the 800 calorie diet plan usually complain of fatigue, diarrhea, constipation and nausea. There is also a possibility of serious complications like gall-bladder stones if the weight loss process is too quick. So it is very critical to follow this diet plan along with medical supervision. Be aware that this diet plan is a risky endeavor and so never ever try to do this all by ourselves and put your health at jeopardy.

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A most common factor on which most diabetics have to work for is "weight loss". Depending on how much a person needs to shed off weight a diabetic Meal Plans; however it is better to consult the doctor.

Eating different kinds of foods in the right proportion helps the people to stay healthy. Avoiding fried foods and junk foods help the diabetic to lose weight. Vegetables and fresh fruit are also the best source of nutrients. Eating the right portion of healthy foods helps to maintain balance. Diabetics must include some complex carbohydrates in their meals which can be obtained from different types of whole grains. Whole grain bread and pasta are better choices. Excessive carbohydrates trigger imbalance of sugar level. Sodium rich and fatty foods must also be eliminated from meals. Still 20 % fat is essential for the process of reproduction.

For staying healthy diabetic does not need a complicated diabetic meal plan.

Previously it was thought that diabetic are not left with any options to have a delicious meals. As they have to eat healthy. This however is not right. Careful choices can enable even diabetics to enjoy delicious recipes. A 2000 calorie diabetic meal plan means that you only have to consume 2000 calories daily. The diabetic testing supplies will help you to monitor blood sugar level. Following is given a sample menu that will help the diabetics to consume 200 calories in one day.

Breakfast: 1 cup pasta, two bread slices, 1 cup fat-free yogurt and 1 fruit serving is a nice idea. Fats can be added by spreading a spoon of margarine on bread.

Lunch: 2 vegetable servings of your own choice, one portion of turkey or chicken and 1 cup cooked brown rice. Brown rice can be substituted with two bread slices with peanut butter.

Evening Snack: 1 cup coffee or herbal tea is a healthy snack. Other snack choices are handful of nuts or fruits. 1 cup of milk is a good snack after dinner.

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The 2000 calorie diet plan limits a person's daily intake of food to 2000 calories. This is almost close to the normal amount of calories a person consumes in a day. But the difference between a 2000 calorie diet plan and a normal everyday eating is that the 2000 calories from a diet plan come chiefly from fruits, vegetables, nuts and other nutritional food stuff rather than from foods that contain saturated fats. Following the 2000 calorie diet will keep you hale, healthy, energetic and brisk. With this 2000 calorie Meal Plans:

In general terms, a 2000 calorie diet plan can be made up using two servings from the fruit group, seven servings from the grain group, eight servings from the vegetable group, three servings from the dairy group and eight servings from the meat and bean group. This comes to around six ounces of grains, two and a half cups of vegetables, two cups of fruits, five and half ounces of meat and beans, three cups of milk and six tea spoons full of oil. In a 2000 calorie meat plan, you should limit the sugar intake, avoid trans fats, eat lots of whole grains, limit the intake of saturated fats by consuming mono-unsaturated and poly-unsaturated fats. Moreover around 20% to 35% of your calorie intake per day should come from dairy products. Now we will have a look at two simple, tasty 2000 calorie diet plans which will give you an idea of how the actual diet must be framed.

Sample Diet 1:

Breakfast:

Two scrambled eggs, two slices of bacon, two slices of whole wheat grain toast, a single cup of skimmed milk and one serving of jam and preserves will make the ideal breakfast for a 2000 calorie diet plan.

Morning Snack:

The morning snack can be anything of your choice but the total calorie content of your morning snack should be around 100 calories.

Lunch:

You can dine on anything you like as long as the total calorie count for lunch comes around 450 calories. Three crunchy tacos would be an excellent choice for lunch.

Afternoon Snack:

Enjoy any dairy product for an afternoon snack. Low fat cottage cheese, low fat cheese and low fat yoghurt are a few suggestions. Just a keep an eye on the calorie content so that it does not exceed 110 calories.

Dinner:

Three ounces of steak (oven roasted, grilled or pan roasted), a small baked potato, margarine, half a cup of beans (baked), whole grain bread and a mixed salad made of lettuce or spinach with a little lemon, a table spoon of shredded cheese, a slice of tomato and cucumber and a 60 calorie salad dressing of your choice.

Bedtime Snack:

You can have a bedtime snack of a cup of skimmed milk blended with half a cup of strawberries.

Sample Diet 2:

Breakfast: (570 calories)

Omelet from three egg whites and one yolk with chopped onions and garlic, two slices of whole wheat bread with jam, natural fat-free yogurt and a small piece of fruit. This will make up the mouth watering breakfast for a 2000 calorie diet plan.

Lunch: (530 calories)

Lunch comprises of chicken pasta salad, four tablespoons of whole wheat pasta and fruit juice worth 90 calories.

Snack: (200 calories)

Two slices of malt loaf with a thin smear of butter.

Dinner: (800 calories)

Chili Con Carne, salad with light dressing, and one small low-fat fruit trifle.

Whatever the diet you follow make sure that you drink lots of fluids. Water is the best option to keep your body hydrated. You can also drink liberal amounts of green tea and other zero calorie beverages. Always say a strict no for alcohol, coke and even diet coke. Drinking a lot of calorie less fluids cleanses your body of all toxins and it keeps your body's metabolism ticking.

This 2000 calorie diet plan does not supply very low calories like other diet plans and hence are considerably trustworthy to follow. But it is always safe to consult with your doctor or dietician and tell them about your diet plans and get their approval of the same before you start with your diet. This will put your mind at ease as you will be sure that you are headed on the right path. Happy Dieting!

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If you are looking for free diet Meal Plans for Calorie Shifting diet, then you have found the right place. In this article, I'll be telling you what is Calorie Shifting all about and after that I'll give you a sample menu of this diet.

Firstly, what is Calorie Shifting? Calorie Shifting is a diet plan that combines the idea of consuming low calorie to lose weight and boosting your metabolism. If you have been dieting on a low calorie diet before, you will know that after some time, your metabolism will start falling, you will feel lethargic and you starts to lose less weight. This special diet helps to avoid all these problems.

The Calorie Shifting diet eliminated all these problem by requiring you to alternate your caloric intake everyday. Sometimes, you will be eating high calorie food and exceed your daily requirement, and sometimes you will be eating very low calorie food. By doing so, your body will still be receiving "I'm getting enough calorie" signal, thus will not lower your metabolism. By doing so, you'll be able to lose weight on an averagely low calorie diet without facing the problem of low metabolism, thus, allowing you to lose weight more efficiently and achieve longer result.

So, I have introduced you the diet plan. And below is one of the example of the free diet Meal Plans. The calorie need is based on an average adult (2000 calorie of daily requirement). It is really very important to incorporate this idea in your daily diet. What you need to do is to monitor your daily calorie intake carefully and fluctuate it up and down to obtain the effect of shifting calories.

Day 1 : 1300
Day 2 : 1300
Day 3 : 1800
Day 4 : 2100
Day 5 : 1800
Day 6 : 1300
Day 7 : 2100

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1500 diet menu and Meal Plans on your own as it is very risky and you may irrevocably destroy the body that you now have.

Once you have done all this, you are ready to start with a plan.

Sample 1500 calorie diet plan: With a 1500 calorie Meal Plans are not a prescription. They can be taken as the starting point to begin fat and weight loss. Taking these as a base you can devise your own diet plans. Make sure that they are rich in proteins, carbs and also has adequate amount of essential fats. Fats can come from plant based foods such as olives, olive oil and avocado. Skinless, boneless chicken, turkey and fish are good sources of protein. Fresh fruits and vegetables and whole wheat products are rich in carbs. But always remember, before embarking on a diet plan it is absolutely critical to get the approval of an expert, a doctor or a dietician.

Also find out the consecutive number of days this weight plan should be sticked on to. Following such low calorie diets for a prolonged period of time can seriously affect the metabolism and the balance of your body. It should be followed only for the prescribed period of time for which the body can withstand the effects of the low calorie intake. So be sure to do a lot of ground research before you start with your diet plan.

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One good way to reduce weight is to lose calories. This is done by taking in fewer calories than what we usually consume. This will eventually lead to weight loss. But we should also make sure that we are giving our body the right amount of calories, else the body metabolism will sputter and may lead to unforeseen complications.

There are a lot of diet plans that offer you reduced amount of calorie intake. A 1000 calorie diet plan is one such very low calorie diet plan.Be cautioned that 1000 calories a day will be suitable for people who exercise minimally and this diet plan is only for a short time frame. This diet plan should not be continued for more than three days in a row. This is a very low level of calories diet plan so always consult your doctor before embarking on a 1000 calorie diet plan. This diet plan provides us with so few calories that it might be impossible to meet the nutritional demands of the body with this plan. This plan is generally recommended by doctors when obesity has become a threat to life itself or as a preparation for a surgery. Therefore only after you doctor approves of your plan you should follow this diet. Also make sure that you drink lots of water when following this diet plan and keep your body well-hydrated.

USDA Recommendations:

The USDA recommends the following proportions for a 1000 calorie diet so that it allows proper nutrition while also contributing to weight loss. One cup of fruits and vegetables, 3 ounces of grains, 2 ounces of meat and beans, 2 cups of milk, 3 teaspoons of oil and 165 discretionary calories of your choice as the ideal diet plan. Also drink as much water and zero calories beverages as you like to make sure that your body gets the necessary fluids.

Sample Diet Plan:

Sample 1:

Breakfast:

The breakfast should primarily consist of cereal and bananas. Typically you can have a cup of cereal, a cup of skimmed milk and a small size banana.

Morning Snack:

The morning snack can contain one cup of skimmed milk blended with quarter of a cup of frozen strawberries.

Lunch:

Typically the lunch is composed of sandwich and fresh fruit. 2 slices of whole wheat bread, 3 ounces of lean meat, 1 plum, lettuce, sliced tomatoes and cucumbers. You can also have chopped onions, mushrooms, olives and sprouts.

Afternoon snack:

You can enjoy any food you like but it should amount to 50 calories. Typically cottage cheese worth 50 calories can be consumed as an afternoon snack.

Dinner:

Dinner should consist of one cup of shredded lettuce, half a cup of your favorite beans, one flour tortilla shell, rice worth 75 calories and one slice of low fat mozzarella cheese.

You can have a cup of strawberries as a bedtime snack.

Herbal teas and water and zero calorie beverages should be consumed all through the day.

Sample 2:

Breakfast:

Apple oatmeal is the best nutritious and low calories breakfast that you can think of. This will also provide you with the energy that you require for the whole day. Apple oatmeal is prepared using half a cup of water, three quarters a cup of skimmed milk, 1/3 cup of oatmeal, half an apple and quarter a teaspoon of cinnamon.

Snack:

You can have a handful of the nuts of your choice but make sure that they are not salted. Typical nuts that you can consume include almonds, walnuts, brazil nuts etc..

Lunch:

A scrambled egg toast made from a large egg, a slice of whole wheat bread, one table spoon of skimmed milk and half a oz of low fat shredded cheese.

Dinner:

Dinner should consists of 2 cups of shredded lettuce, 6 cherry tomatoes, half avocado, half a cup of sliced red pepper, one thinly slice onion, one table spoon of low fat dressing and 2 oz chopped chicken.

Having said all that, 1000 calories is a very low calorie intake and should be used only as a starter for weight loss or as a cleansing diet. This diet is also recommended when you need to rebalance your digestive system after a bout of unhealthy eating. But always get the doctor or a professional health expert's approval before starting with this diet plan. As this diet is so calorie deficit, special attention should be placed on the nutritional value of the ingredients of your diet plan to make sure that you get the proper nutrition content during the days your dieting with this diet plan.

An unhealthy body will lead to a number of complications and will not lose weight effectively. So be sure that you are consuming enough nutrients to maintain your healthy body.

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