Maintaining a healthy weight, exercising and limiting dietary cholesterol and saturated fat can help lower blood cholesterol and reduce risks for heart disease. A 1,300 calorie diet is commonly used for weight loss. A 1,300 calorie low-cholesterol diet is ideal for overweight or obese individuals with above-optimal blood cholesterol levels.
1,300 Calorie Diet
A 1,300 calorie eating plan may be recommended for weight loss. According to the National Institutes of Health, diets containing 1,200 to 1,600 calories are typically recommended for overweight or obese men, women weighing 165 Ibs. or more and overweight women who exercise regularly. Overweight individuals who are not successful losing weight on a 1,600 calorie eating plan may have more success trying a 1,200 or 1,300 calorie diet.
Low-Cholesterol Diet
High levels of blood cholesterol can increase the risk for heart disease: optimal levels for total blood cholesterol are less than 200 mg/dL, according to the American Heart Association. Making lifestyle changes may help reduce blood cholesterol without having to take cholesterol-lowering medications. The U.S. Department of Health and Human Resources recommends the Therapeutic Lifestyle Changes (TLC) diet to help lower blood cholesterol: the TLC Program consists of a eating a low-cholesterol healthy diet, engaging in regular physical activity and managing body weight.
Diet Composition
The National Institutes of Health TLC diet has several key components. Dietary cholesterol should be limited to less than 200 gm per day. Total fat is limited to 25 to 35 percent of daily calories; less than 7 percent of these calories should come from saturated fat. Further options for lowering LDL or "bad" cholesterol are consuming 2 g per day of plant sterols or stanols and 10 to 25 g of soluble fiber per day.
The National Institutes of Health low-calorie step one diet for weight loss is similar to the TLC diet and consists of a 500 to 1,000 calorie reduction in calories from usual intake, approximately 15 percent of total calories from protein, 30 percent or less calories from fat and 55 percent or more total calories from carbohydrates.
1,300 Calorie Meal Plan
The exchange system can be used to plan meals for weight loss. The National Institutes of Health Obesity Education Initiative provides a list of foods for each exchange group, including fruits, vegetables, starches, low-fat milk, fats, and lean, very lean and medium fat proteins. A sample 1,300 calorie low-cholesterol meal plan includes approximately two fruit, three vegetable, six starch, two milk, five lean protein and three to four fat exchanges.
Sample 1,300 Calorie Low-Cholesterol Menu
Using the 1,300 calorie meal plan above, a sample menu would consist of breakfast: 1 cup low-fat or fat-free milk, 1 1/2 cups cold cereal, two egg whites, 1 tsp. butter and one small orange; snack: 3/4 cup low-fat yogurt; lunch: 1 cup salad greens, 1 tbsp. salad dressing, 2 oz. grilled skinless chicken, one small whole grain dinner roll and 1/2 vegetable juice; snack: one small banana; dinner: 2 oz. grilled salmon, 2 tsp. olive oil, 1/2 cup cooked vegetables and 2/3 cup cooked brown rice; snack: 2 cups popcorn.
