1300 Calorie Diet For Weight Loss

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The 1300 calorie diet is a low-calorie diet. With it, you can lose weight because you eat fewer calories than you spend. Therefore, the organism is forced to collect accumulated energy in the form of fat to perform its essential functions.

This diet consists of a weekly menu. The calories provided by these menus are of approximate value. Keep in mind that it is a hypocaloric diet and that you should monitor your caloric expenditure to avoid disruptions in the functioning of the body.

Always to make any diet we must take into account the caloric expenditure of our body, it is not the same a person who makes a sedentary life to another person who does sports or performs a job in which he can burn many calories. You should not prolong this diet or menus for a long time since it can cause a lack of vitamins and physical weakness.

What Is 1300 Calorie Diet?

It is a regime that involves eating a diet where you can not exceed the consumption of 1300 calories daily. It is a regime based on the diet of the typical Mediterranean diet in which you can lose weight in a short time. You can continue for one month and lose weight up to 4 kilos. Also, it is a balanced diet of low caloric and satiating value.

Do’s And Don’ts In 1300 Calorie Diet?

It is recommended to follow these habits to carry out this diet in the correct way.

  • Make five meals a day.
  • Drink 2 liters of water a day.
  • Avoid sugary sodas and alcoholic beverages.
  • Replace sugar with sweeteners such as saccharin or stevia.
  • It is allowed to eat one small loaf of bread a day.
  • Take foods low in fat.
  • Foods canned packaged to nature.
  • Cook the food in the oven, cooked or grilled.

The 1300 Calorie Diet Menu

Day #1

Breakfast:

  • Skim milk (200 ml)
  • Integral cereal (40 gr)

Mid-morning:

  • Nuts (100 gr)

Lunch:

  • Beans of any color in a stew (200 gr)
  • Green salad (200 gr)
  • Peach (100 gr)
  • Wholemeal bread (40 gr)

Evening Snack:

  • Skim yogurt (125 ml)

Dinner:

  • Steamed natural tuna with chard and onion
  • Chard (250 gr)
  • Tuna (200 gr)
  • Apple (200 gr)
  • Wholemeal bread (30 gr)
Day #2

Breakfast:

  • Whole wheat bread (40 gr)
  • Fruit jam (8 gr)
  • Skim milk (200 ml)

Mid-morning:

  • Apple or pear (150 gr)
  • Coffee (5 gr)

Lunch:

  • Fish with salad and fruit
  • Fish (200 gr)
  • Salad with lettuce and tomato (200 gr)
  • Apple or pear (200 gr)
  • Wholemeal bread (40 gr)

Evening Snack:

  • Fruit Salad (200 gr)
  • Whole wheat bread (40 gr)
  • Fresh striped cheese (20 gr)

Dinner:

  • Tuna and fruit salad
  • Tuna (100 gr)
  • Tomato (30 gr)
  • Onion (20 gr)
  • Orange (200 gr)
Day #3

Breakfast:

  • Coffee with milk (200 ml)
  • Turkey ham (25 gr)
  • Wholemeal bread (40 gr)

Mid-morning:

  • Apple (200 gr)

Lunch:

  • Pasta with tomato sauce and garlic mushrooms, Grilled hake.
  • Pasta with sauce (150 gr)
  • Garlic mushrooms (150 gr)
  • Hake (80 gr)
  • Orange (200 gr)

Evening Snack:

  • Skim milk (200 ml)
  • Nuts (200 gr)

Dinner:

  • Omelet with spinach
  • Spinach (200 gr)
  • Egg (60 gr)
  • Wholemeal bread (40 gr)
Day #4

Breakfast:

  • Skim milk (200 ml)
  • Integral cereal (40 gr)

Mid-morning:

  • Skim yogurt (125 ml)

Lunch:

  • Fish with cooked vegetables
  • Cooked vegetables (200 gr)
  • Fish (150 gr)
  • Wholemeal bread (40 gr)
  • Pear (200 gr)

Evening Snack:

  • Peach (150 gr)
Dinner:
  • Chicken breast fillet with vegetables
  • Grilled chicken (200 gr)
  • Cooked and seasoned vegetables (250 gr)
  • Pear (100 gr)
  • Integral crackers (40 gr)
Day #5

Breakfast:

  • Fresh cheese (25 gr)
  • Integral cookies (40 gr)
  • Coffee with skim milk (200 ml)

Mid-morning:

  • Skim yogurt (150 ml)
  • Raisins (50 gr)

Lunch:

  • Fish ceviche and Brown rice
  • Brown Rice (150 gr)
  • Fish ceviche (250 gr)
  • Wholemeal bread (40 gr)

Evening Snack:

  • Skim yogurt (125 ml)
  • Pineapple (150 gr)

Dinner:

  • Omelet with spinach and fruit
  • Two eggs (150 gr)
  • Potato (100 gr)
  • Apple (150 gr)
  • Wholemeal bread (40 gr)
Day #6

Breakfast:

  • Milk with whole-grain cereal
  • Integral cereal (30 gr)
  • Skim milk (200 ml)

Mid-morning:

  • Bread and cottage cheese
  • Cottage cheese (35 gr)
  • Wholemeal bread (30 gr)

Lunch:

  • Pasta with tomato sauce and chicken fillet with salad
  • Integral pasta (60 gr)
  • Grilled chicken (100 gr)
  • Tomato sauce (30 gr)
  • Peach (200 gr)
  • Wholemeal bread (40 gr)

Evening Snack:

  • Apple (150 gr)

Dinner:

  • Cabbage and carrot and tuna salad
  • Cabbage and Carrot (250 gr)
  • Tuna (100 gr)
  • Orange (200 gr)
  • Wholemeal bread (40 gr)
Day #7

Breakfast:

  • Milk with whole-grain cereal
  • Whole grains (40 gr)
  • Skim milk (200 ml)

Mid-morning:

  • Pear (200 gr)

Lunch:

  • Pasta salad and beef steak
  • Integral pasta (80 gr)
  • Mixed salad (200 gr)
  • Beef Steak (100 gr)
  • Peach (100 gr)
  • Wholemeal bread (40 gr)

Snack:

  • Orange (150 gr)

Dinner:

  • Grilled sardines and mixed salad
  • Mixed salad (tomato and lettuce) (200 gr)
  • Sardines (80 gr)
  • Orange (200 gr)
  • Wholemeal bread (40 gr)

This diet of 1300 calories is ideal to meet the weight we want to achieve.

Recommendations:
  • Before starting the 1300 calorie diet, it is essential to consult with your doctor. He can tell you if you can carry out this regime.
  • Throughout the diet, if they feel symptoms such as headaches or decay, it is recommended to suspend the regime and see your doctor immediately.
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