The word “DIET” isn’t exactly our favourite word – it brings to mind associations with food cravings, guilty pleasures, binge eating, and a miserable feeling. Several low calorie diets have been formulated by highly-regarded nutritionists, such as:

• Body for Life
• Cookie diet
• The Hacker’s Diet
• Nutrisystems Diet
• Weight Watchers Diet
• Balance Program.

The success of all these well-researched low calorie diets is the ability to exercise one’s will power.

Some of these low calorie diet plans are also considered to pose some health risks in varying degrees. This is because they restrict the intake of certain nutrients to help one lose weight. However, those nutrients may be essential to the body to perform some of its functions. They are what health care practitioners call “crash diets” or “fad diets.”

Typically, women require fewer Calories as compared to men in order to reduce weight and maintain their weight. A calorie-controlled diet is considered to work better for women than men.

Why do Women Need Fewer Calories than Men?

Of the calories that we gain from the food that we eat, 20% is burnt in physical activities. 10% is utilized to keep the body warm and 70% is utilized in keeping the metabolic processes functional.

• Since men are usually heavier and taller than women, their muscles and internal organs are bigger.
• In comparison to men, women have a slightly greater proportion of body fat. It takes very little energy to sustain this body fat.

Thus, men need 500 additional calories per day as compared to women.

The 1300 Calorie Diet for Women

It has been observed that restricting one’s calorie intake to 1,300 per day helps many women lose weight effectively and maintain the lower weight. There are several factors on which the rate of weight loss is dependent. Thus, different women will lose weight at different rates.

For some women, the 1300 calorie diet can help them maintain their weight.

Medline-plus states that to maintain one’s present body weight,

• One should eat 10 calories for every pound of one’s ideal body weight if one is obese or sedentary.
• One should eat 13 calories for every pound of one’s ideal body weight if one does not exercise much or is above the age of 55 years.
• One should eat 15 calories for every pound of one’s ideal body weight if one performs moderate exercise regularly.
• One should eat 18 calories for every pound of one’s ideal body weight if one exercises rigorously on a regular basis.

Thus, with this guide in mind, a 1300 calorie diet is suitable for the following types of women who are presently at a desirable weight for their height:

• A sedentary woman weighing 130 pounds
• A woman aged over 55 years weighing 100 pounds
• A woman who has very little physical activity weighing 100 pounds

How Many Calories Per Day Should One Take?

Thus, low calorie diets between 1000 and 1200 calories can help overweight women lose weight. Low calorie diets between 1200 and 1600 calories are beneficial for women who perform exercises on a regular basis and weigh 165 pounds or more.

A 1300 calorie diet may not be suitable for all women. One should approach one’s nutritionist to decide whether this low calorie diet plan can be safely followed. Factors such as height, age, activity level, present body weight, and weight goals affect the decision to follow the 1300 calorie diet.

Characteristics of the Diet

The 1300 calorie diet includes three meals per day and one small snack. The diet is beneficial for all women. However, it has been found to work best for women with small frames.

A reason for the popularity of the 1300 calorie diet is that one can include one’s favourite foods from all the food groups. Thus, even though you restrict calories to lose weight, you do not sacrifice nutritious foods. Your body gets everything it needs to function properly.

How many days can the diet be practised?

The 1300 calorie diet can be followed for 6 weeks for optimal results. On the basis of USDA’s Dietary Guidelines for Americans, a sample meal plan for this diet includes:

• 1 cup fruit
• 1.5 cups vegetables
• 2 cups reduced-fat milk or dairy products
• 3.5 ounces of lean meat, eggs, seeds, nuts, or legumes
• 4.5 ounces of grains
• 17 grams of oil
• 171 additional calories per day

Thus, a wide variety of healthy foods such as whole grains, reduced fat milk and other dairy products, vegetables, fruits, legumes, lean meat, and high fiber foods should be eaten while following the 1300 calorie diet.

By eating foods that are high in fiber, you will feel full for a longer period of time and will not succumb to sugar cravings that can make your low calorie diet plan go awry.

Why is the 1300 Calorie Diet Plan Perfect for Losing Weight?

The 1300 calorie diet is the perfect low calorie diet for losing weight due to the following reasons:

1. Healthy
   The diet allows you to include foods from every food group, even fats, since they are necessary for the body to work properly. Thus, there is no danger of missing out on essential nutrients. A low calorie diet that is also healthy – that’s the 1300 calorie diet!
2. Delicious
   You don’t have to worry about starving or leaving out your favourite foods because the 1300 calorie diet has a place for all food types. Now, this is a diet that you will follow with all your heart (and stomach!).
3. Low in calories
   Since the core of this diet is to lower the amount of calories one consumes each day, the 1300 calorie diet includes only enough calories to maintain your desired weight.
4. Huge portions
   No more starving and making yourself miserable – the 1300 calorie diet allows you to eat healthy portions of your favourite, wholesome foods.

Who should not attempt to follow the 1300 calorie diet plan?

All said and done, the 1300 calorie diet should not be followed by certain groups of people.

1. Women with protein deficiency
   Womens who have protein deficiency must not follow calorie diet plan.

2. Pregnant Women
   Pregnant women need to eat extra 300-350 calories per day during the second trimester. During the third trimester, they may need to eat up to 450 additional calories for the growing baby. Thus, restricting oneself to the 1300 calorie diet may bring about developmental defects in the fetus.
3. Lactating women
   In general, women who breastfeed their babies need around 500 additional calories as compared to women who are not breastfeeding. Usually, this comes up to 2000-2500 calories per day for women who want to maintain their present weight. Thus, the 1300 calorie diet is not suitable for them.

1300 Calorie Diet Menu Plans For 3 Days

Source : getloss.com

Source : billandchelle.com

As part of the 1300 calorie diet, one can follow this sample meal plan for 3 days.

Day 1

Breakfast
Take one serving of grapefruit (76 calories) and a cup of black coffee or green tea (10 calories).

Mid-morning snack
Eat a granola bar (118 calories) and 1 cup of strawberries (47 calories).

Lunch
Enjoy a serving of tomato soup (85 calories), a wheat turkey sandwich (350 calories), and water or green tea (0 calories).

Afternoon snack
Feast on 1 apple (80 calories) and 1 tablespoon of peanut butter (96 calories). Yum!

Dinner
This meal could include a serving of salmon fillet (140 calories), green salad (48 calories), brown rice (216 calories), and water or green tea (0 calories).

Day 2

Breakfast
Eat 2 scrambled eggs (154 calories), 1 orange (85 calories), and 1 cup of black coffee or green tea (10 calories).

Mid-morning snack
Eat a serving of reduced-fat yoghurt (173 calories).

Lunch
Enjoy a chicken sandwich (420 calories) and 1 cup of green tea (0 calories).

Afternoon snack
Snack on 1 cup of delicious blueberries (83 calories).

Dinner
Eat a grilled shrimp salad (210 calories), a serving of brown rice (216 calories), and water or green tea (0 calories).

Day 3

Breakfast
Partake of a bagel (289 calories), 1 tablespoon of reduced-fat cream cheese (51 calories), and 1 cup of black coffee or green tea (10 calories).

Mid-morning snack
Indulge in your mid-morning cravings with a serving of low calorie tortilla chips (74 calories) and salsa (25 calories).

Lunch
Fill your stomach with a serving of vegetable soup (72 calories), green salad (33 calories), and water or green tea (0 calories).

Afternoon Snack
Beat the afternoon slump with a no-fat pudding cup (100 calories).

Dinner
Enjoy a chicken wrap (467 calories), brown rice (216 calories), and green tea or water (0 calories).

Tips for following the 1300 Calorie Diet

Some tips to help you follow the diet properly are explained ahead:

1. Get Sufficient Exercise
   Although this tip is true of any low calorie diet plan, it is especially helpful when one is following the 1300 calorie diet plan. Cardio exercises reduce fat and utilize calories, whereas strength training increases metabolism and builds lean muscle. One should perform cardio exercises for 30 minutes at least 3-5 times each week.
2. Drink Low Calorie Beverages
   In order to stick to the 1300 calorie diet, drink water and green tea to keep your body hydrated. Black coffee can also be drunk once a day. You should avoid drinking soda, even diet soda, as far as possible.
3. Do Not Eat Highly-Processed Foods
    Just because we can eat 1300 calories per day does not mean that we eat any sort of food to meet that calorie count. Eat whole foods and organic foods for a healthy life. Include lean protein, vegetables, fruits, reduced fat dairy products, whole grains, and healthy fats in your diet.
4. Indulge in your Favourite Food once a Week
   Following a diet isn’t a punishment. You can eat your favourite foods once a week, provided you eat small portions. For instance, you can eat a serving of ice cream, cookies, or chips or a few squares of chocolate. This will prevent you from giving in to sugar cravings and damaging your chances of following the 1300 calorie diet.
5. Follow a Regular Eating Schedule
   You should not skip meals in an attempt to lose weight. Instead of eating three large meals in a day, you can break them up and spread them throughout the day as six smaller meals. This will ensure that the gap between each meal is less and your metabolism does not get a chance to slow down.

For a slim body and a healthy lifestyle, sufficient physical activity and regular meal times are very important. Most often, women lose weight quickly by following one of the low calorie diet plans, but they gain the lost weight just as quickly. In order to maintain one’s desirable weight, one should adopt a disciplined lifestyle. Following the 1300 calorie diet plan is just one way to a healthy start!

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