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Four-Week and 1,300-Calorie Meal Plans

author image Andrew Bennett
Andrew Bennett enjoys exploring health and fitness through his personal workouts, as well as researching the latest about the subject. As a natural body builder, Bennett enjoys the ongoing pursuit of health and wellness in all aspects of life. He writes articles, blogs, copy, and even award-winning screenplays.
Four-Week and 1,300-Calorie Meal Plans
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While not for everyone, a 1,300-calorie meal plan may lead to healthy weight loss over a four-week period of time. Caloric intake varies significantly depending on your individual body weight, so it would be impractical to prescribe 1,300 calories for all dieters. Always consult with your doctor before beginning any new diet.


A 1,300-calorie meal plan may not be suitable for all dieters because each individual has a special daily caloric demand that depends on their age, metabolic rate and body weight. Cutting calories below your maintenance intake allows for weight loss. However, reducing your calories too far below this figure can actually work against your metabolism, according to "Xtreme Lean" by Jonathan Lawson and Steve Holman. A 1,300-calorie meal plan may be suitable for a small-framed male or a female with a maintenance caloric intake of 1,800 to 2,000 daily calories.


Many different types of meal plans can help you lose weight. Low-carbohydrate diets, for example, call for eating 30 to 50 g of carbohydrates for five days straight. This carb-depletion phase is followed by 24 to 48 hours of carb-loading in the cyclic ketogenic diet. Carb-tapering refers to eating the majority of your carbohydrates in the morning and afternoon, which decreases the likelihood that excess carbs will get stored as fat. A moderate-carbohydrate diet calls for slightly more carbohydrates, which may make up 40 percent of your total calories.


When following a four-week meal plan program, you must increase caloric intake slightly every one or two weeks to prevent your metabolism from slowing down, says "The Abs Diet" by David Zinczenko. For example, having one cheat meal per week, where you eat anything you want actually speeds up metabolic rate. In his book "The Holy Grail Body Transformation Program," Tom Venuto calls this "re-feeding" because it prevents the body from entering dieting plateaus.


You subtract 500 to 750 calories per day from your maintenance figure to create caloric deficit. If you take in five to six small meals and snacks per day, your 1,300 calories breaks down into 260 calories per meal. Alternatively, you could drink 20 g whey protein shakes between meals to speed metabolism your remaining three meals would allot 380 calories each. Shilstone's optimal fat-burning macronutrient ratio recommends 30 percent protein, 30 percent fat and 40 percent carbohydrate. Therefore, each meal would contain approximately 28.5 g protein, 38g carbs and 12.6 g of fat.


Zinczenko recommends taking in 1 g protein per 1 lb. of your body weight each day. For example, a 100-lb. female would try to get at least 20 g lean protein at each of her five daily meals and/or snacks. The remaining calories should come from dietary carbohydrates and fats. Shilstone recommends choosing low-glycemic carbohydrates like oatmeal, sweet potatoes, quinoa and whole-grain pasta and breads. Healthy fats, like olive oil, egg yolks, avocados, nuts and seeds, make excellent choices because they actually help your body burn more fat, according to "The Usual Suspects" by Jordana Brown.

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