Following a 1,300-calorie-a-day diet should lead to weight loss for most people. A 1,300 calorie diet can provide enough calories for you to fulfill your nutritional needs, if you make smart food choices. Making the right food choices will also help you feel more satisfied and less deprived while following this low-calorie plan.
Significance
The average adult needs between 1,800 and 3,000 calories to maintain weight, according to the U.S. Department of Agriculture and Department of Health and Human Services. In order to lose 1 to 2 lbs. per week, you must eat 500 to 1,000 calories fewer than you need for maintenance. A 1,300-calorie diet provides this calorie deficit for most people.
Considerations
A 1,300-calorie diet is lower than the 1,500 minimum number of calories needed daily for men, according to Medline Plus. For many active women, a 1,300-calorie diet will also be too restrictive and may lead to a loss of energy and irritability. Before beginning any diet plan, check with your health provider to make sure it is appropriate for your needs.
Strategy
Dividing your 1,300 calories up over the course of three meals and two snacks can help you feel less hungry. Each meal should contain approximately 350 calories and each snack about 125 calories. Avoid skipping meals in an effort to save calories, as this can make you feel overly hungry and more likely to overeat and exceed your calorie goals.
Types of Food
Emphasize fresh vegetables or fruits at most meals, because these usually contain fewer calories for larger servings than other types of food. Include ½ cup of whole grains, or a slice of whole grain bread, at meals to provide you with fiber and nutrients such as B vitamins, iron, magnesium and selenium. Choose non-fat dairy such as yogurt, skim milk and low-fat cheese to provide you with calcium and vitamin D. Proteins such as fish, poultry, tofu and beans are low in calories but help support lean muscle and keep you feeling full. Although fats are higher in calories than carbohydrates or proteins, you should still be sure they make up at least 20 percent of daily calories so that your body functions properly. Choose unsaturated types that promote heart health, such as those found in nuts, fatty fish, most plant oils and avocados.
Sample Day
Begin a 1,300-calorie diet with a breakfast consisting of 1 oz. of diced ham scrambled with 2 egg whites and a tbsp. of shredded cheddar cheese. Have a slice of rye toast and a whole orange on the side. At lunch, enjoy a salad made with ½ cup corn, 3 oz. of firm tofu, 1/4 cup steamed edamame, ½ cup brown rice and ¼ diced green pepper. Dress with a mix of 1 tsp. sesame oil, 1 tsp of soy sauce and 1 tsp. of sesame seeds. For dinner, bake 3 oz. of salmon with lemon and lime zest and accompany it with a cup of quinoa and ½ cup of steamed, chopped broccoli. For snacks, enjoy 1 tbsp. of peanut butter with celery sticks and two kiwis with low-fat string cheese. This entire menu contains just 1,280 calories.
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