The 1300-calorie diet has been gaining traction in the past few years. It follows a simple 3-stage philosophy – to consume fewer calories, create a calorie deficit, and lose weight. Unlike several fad diets, the 1300-calorie Diet is backed by research(1) and scientific temperament(2). While it will definitely help you lose weight, it should be paired with exercise and yoga if you are looking to tone your body.
Do remember that the weight that you lose through a calorie-deficient diet is bound to come back once you go off the Diet. Hence, more than thinking of it to be a short-term remedy for weight loss, you can follow it as a lifestyle to gain from it in the long-term. Even if you do not follow the 1300-calorie Diet in the long term, following a restricted and controlled diet can help with weight maintenance.
1300-calorie meal plan for weight loss offers the following benefits:
Here is a 7-day 1300-calorie diet meal plan:
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A cup of oatmeal prepared in hot water and topped with half a banana
Spinach salad containing one hardboiled egg, crumbled bacon, mushrooms, feta cheese, and red onion topped with flavored vinegar. You can eat a pear.
Ground turkey patty served over a 3/4th cup of cooked rice tossed in rice vinegar and soy sauce, with a side of broccoli florets and berries.
One toasted English muffin sprinkled with parmesan cheese and a whole pear.
A sandwich of raisin bread with a stuffing of peanut butter, banana slices, and a drizzle of honey with a cup of fat-free milk.
Spicy chicken is ole with a side of lemony avocado salad.
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Half a cup of oats cooked in fat-free milk with a tablespoon of peanut butter, topped with berries, a pinch of cinnamon or pumpkin pie spice
Hummus and vegetable-filled pita pockets (2 in number) served alongside a kiwi and light yogurt
Sweet honey pork chops served over a bed of apricot couscous and a side of blanched green beans.
Half a cantaloupe topped with Greek yogurt or cottage cheese, with a side of raisin bread having an apple butter spread.
White tuna and green vegetable salad with half of a whole-wheat pita and fortified orange juice.
Beef-stir fry served with sauteed vegetables over a bed of steamed rice (3/4th of a cup)
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Classic breakfast burrito with an egg and vegetable stuffing served with two clementines.
Rye bread sandwich stuffed in mayo-dressed extra lean ham, lettuce, cheese, and dilled, with half a grapefruit.
Chili rubbed spicy salmon with a side of mashed potatoes, roasted asparagus spears, and a wedge of cantaloupe.
Peanut butter and banana smoothie.
Roast beef sandwich with some light yogurt topped with raisins
Sweet and spicy chicken served over 3/4th cup of cooked rice and a side of grapes.
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Fresh toast prepared from raisin bread topped with a tablespoon of berry jam
Skin-baked potatoes topped with cheese, avocado, and baby carrots.
Low-calorie veggie burger with a cup of berries for dessert.
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While following the 1300-calorie Diet, please bear the following in mind:
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While the 1300-calorie Diet may seem interesting, it does possess the following drawbacks and side-effects:
If we are to trust the scientific consensus, the 1300-calorie Diet makes absolute sense. However, it mainly helps you lose water weight, which, when unmaintained, can be regained easily. Plus, it is not a short-term fad diet that will give you expected results. You may have to give this Diet at least 3 weeks to show the results. At the same time, the Diet must be complemented with regular exercise.
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No. An adolescent has greater calorie requirements not merely because of its active lifestyle but also as their body is in a growth and developmental stage. Hence, restricting their calorie intake is not advised.
Given that you cannot consume more than 1300 calories, carbohydrates must not occupy anything more than a 50% share(3) in this meal plan.
The calorie count for a child depends on their age, sex, and lifestyle. For children between the ages of 6 to 12 and leading a moderately active lifestyle, a calorie intake(4) of 1,600 calories to 2,200 calories is sufficient.