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Low-calorie Diet Plan for Weight Loss

Anytime at any moment, we all will agree that weight loss is not a matter of a joke. So many weight loss tips we follow but in reality, the truth is weight loss is not an easy game. We will need a proper low-calorie diet plan for weight loss. We have to decide our meal, our drinks, our workout plan etc. Then we will be able to remain fit.

Nutrition experts recommend a caloric intake of 2000 as the average amount needed by adults. Low, thin females, who are not active, have caloric needs still below 2000 calories. For those who are of medium size and obtain moderate activity, the caloric needs to maintain the weight should be around 1600-2400 per day.

In this case, if you reduce your diet extremely you will feel a shortage of calories. For that, we have some popular 1000 calorie shake recipes which will help you to fill the gap of calories while maintaining a toned body. These shake recipes are a must addon to your low-calorie diet plan. Although they are not low-calorie.

But there are surprising facts about the average calories consumed in a day by a person, in calories, and how it compares with previous years. In 1961 it consumed 2883 calories per person which has increased to 3817 in the current times. The combination of this with a decrease in physical activity explains the amount of fatter and sicker people have grown in the space of 40 years. 

The data also indicate that people now consume more poultry, sugars, vegetable oils and cereal grains. These statistics have been associated with a higher incidence of obesity, diabetes and heart disease.  

Low-calorie Diet Plan recipes

Instead of worrying about a number of calories, it is advisable to listen to your own internal needs. Focus on maintaining a balanced diet or keto diet that includes a strong base in whole-plant foods and eating a moderate amount of fat. Do not throw yourself away in eating foods just because they are fat free. Although the calories from fat are more easily converted to fat in the body, all calories from fat, carbohydrates and protein.    Below is a selection of foods that are in the range of 300-400 calories. These recipes can help keep body weight within the recommended range.

Breakfast – 404 calories

  • 1 whole wheat English muffin – Calories: 130, Total fat: 1g, Carbohydrates: 25g, Protein: 6g
  • 2 teaspoons of low fat butter – Calories: 36, Total fat: 4.06 g, Carbohydrates: 0 g, Protein: 0.04 g
  • 1 hard boiled egg – Calories: 78, Total fat: 5.3g, Carbohydrates: 0.56g, Protein: 6.29g
  • 1/2 cup of fruit – Calories: 50, Total fat: 0.00g, Carbohydrates: 13.00g, Protein: 0.00g
  • 8 ounces of fruit juice – Calories: 110, Total fat: 0 g, Carbohydrates: 25 g, Protein: 2 g
  • 8 oz. Of water – Calories: 0, Total fat: 0.00g, Carbohydrates: 0.00g, Protein: 0.00g

Cereal – 399.2 calories

  • 1 cup of cereal – Calories: 118.2, Total fat: 0.2g, Carbohydrates: 48.6g, Protein: 0.00g
  • 8 oz 2% milk – Calories: 120, Total fat: 5.0g, Carbohydrates: 11.0g, Protein: 8g
  • 1 banana – Calories: 112, Total fat: 0g, Carbohydrates: 29g, Protein: 1g
  • 1 coffee or tea – Calories: 49, Total fat: 0 g, Carbohydrates: 0 g, Protein: 0 g

Oatmeal – 387 calories

  • 1 cup of oatmeal with raisins – Calories: 116, Total fat: 1.8 g; Carbohydrates: 23.5 g Protein: 2.8 g
  • 1 cup of fruit – Calories: 110, Total fat: 0 g, Carbohydrates: 25 g, Protein: 2 g
  • 1 cup of coffee or tea – Calories: 49, Total fat: 0 g, Carbohydrates: 0 g, Protein: 0 g
  • 1 banana – Calories: 112, Total fat: 0g, Carbohydrates: 29g, Protein: 1g

Chicken salad – 475 calories

  • 1 large salad – Calories: 150, Total fat: 10.0g, Coals: 7.0g, Protein: 9.0g
  • 2 tablespoons of reduced fat oil and vinegar dressing – Calories: 100; Total Fat: 8 g Carbohydrates: 0 g; Protein: 0 g
  • 6 oz sliced ​​chicken –  Calories in 6oz chicken breast: 165, Total fat: 3g, Carbohydrates: 0.0g. Protein: 36.0g)
  • 1 serving of thin wheat crackers – Calories: 60, Total fat: 1.5g, Carbs: 10.0g, Protein: 2.0g
  • 12 oz of water – Calories: 0, Total fat: 0.00g, Carbohydrates: 0.00g, Protein: 0.00g

Soup – 411 calories

  • 1 bowl of soup – Calories: 48, Total fat: 0.3g, Carbohydrates: 10.8g, Protein: 2g
  • 1 small salad – Calories: 23, Total fat: 0.0g, Coals: 5.0g, Protein: 1g
  • 2 tablespoons of reduced fat oil and vinegar dressing – Calories: 100; Total Fat: 8 g Carbohydrates: 0 g; Protein: 0 g
  • 12 oz of water – Calories: 0, Total fat: 0.00g, Carbohydrates: 0.00g, Protein: 0.00g
  • 4 crackers – Calories: 240, Total fat: 6g, Carbohydrates: 42.8g, Protein: 6.4g

Low-calorie Recipes Are Healthier Options

Eating a healthy and well-balanced diet plays a very important role in increasing our longevity and living a disease-free life. The previous Low-calorie recipes are healthier options in foods. With such recipes, you are not only able to eat a well-balanced diet, but you will also be able to eat delicious foods.      

At any given time, the number of calories you burn must be greater than the number of calories consumed. It is here that negative calorie foods come into play. They are very Low-calorie foods, which contain the essential vitamins and minerals necessary for enzymatic reactions, but the best part of them is that they require more calories to digest than they actually contain. This means, more work that must be done by the body in order to get those calories.    

Low-calorie foods include salads made with low-fat dressing and fruits. Oats are a food rich in dietary fiber capable of increasing the body’s metabolism. A cup of oatmeal with a little turmeric, salt, coriander powder, cardamom powder and cinnamon powder mixed with a cup of milk provides a high-potency nutritious breakfast with not too many calories in it.  

Low-calorie Diet Plan is Ideal for Losing Weight

As the Low-calorie kitchen has been replaced by complicated recipes with ingredients hard to find, all this has been done in the name of weight loss. The real key is to make use of low-calorie recipes with simple ingredients readily available. When cooking your regular recipes, replace the ingredients with healthier alternatives or low-calorie counterparts. For example, reduce fat and sugar when cooking low-calorie foods and use low-fat cheese and milk and vegetables whenever possible. You can go for military diet for rapid weight loss and a fit figure.  

For quick weight loss, it would be better to use ingredients to cook in the most natural way for brown rice, wholemeal pasta, wholemeal flour and whole grains. The high fiber content reduces the amount of fat absorbed in each meal thus reducing calorie consumption. Processed meat products, sugary foods and full-fat dairy products should be limited in their recipes for rapid weight loss.   Therefore, the beforementioned Low-calorie recipes can be ideal options for weight loss.

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