The 2000 calorie diet per day is a meal program to lose weight and maintain weight, depending on the individual’s complexion and physical activity. The meals are based on typical Mediterranean food. Performing this 2000 calorie diet avoids the “rebound effect” after completion.
First of all, what is a calorie? It is the unit of measure of energy content that gives one food. If you eat high- calorie foods and do not burn when you get fat, this diet help you to keep a low level of consumption of calories a day to get down to weight.
What Is The 2000 Calorie Diet?
It is a regime that consists of eating a diet where you can not exceed the consumption of 2000 calories per day. It is a diet for people who want to lose weight and perform an intense physical activity and often. While for less active people, weight is maintained. With physical exercise, this diet helps to define muscles, as it removes the fat from the body.
How To Make 2000 Calorie Diet For Weight Loss?
To carry out this diet in a correct way, it is recommended to follow these habits:
- Make five meals a day.
- Drink two liters of water a day.
- Avoid sugary drinks and alcoholic beverages.
- Replace sugar with natural sweeteners such as saccharin or stevia.
- Take foods low in fat.
- Cook the food in the oven.
- Practice high-intensity physical exercise if you want to lose weight.
Weekly Menu Of 2000 Calorie Diet For Weight Loss
DAY 1
Breakfast:
- Coffee with skim milk and two whole-grain toasts of fruit jam.
Half Morning:
- One skimmed yogurt with five nuts and one sliced banana.
Lunch:
- Macaroni with broccoli.
- Grilled chicken breast.
- One apple.
Evening Snack:
- One fruit jelly.
- Integral cookies.
Dinner:
- Grilled hake.
- Pumpkin puree.
- One infusion.
DAY 2
Breakfast:
- One bowl of skim milk with oatmeal.
- Ten chopped almonds.
- Ten strawberries.
Half Morning:
- One pear.
- Seven nuts.
Lunch:
- Bean and shrimp salad.
- One bowl of chopped fruits.
Evening Snack:
- Tea and one whole-grain toast of skim cheese.
Dinner:
- Integral sandwich with turkey breast, lettuce, and tomato.
- One kiwi.
DAY 3
Breakfast:
- Coffee with skim milk.
- Two whole wheat toasted with grated tomatoes and olive oil.
Half Morning:
- One skimmed yogurt with muesli.
Lunch:
- Boiled rice with green beans, carrot, and boiled egg.
- One skim flan.
Evening Snack:
- Integral sandwich of grated tomato.
- Smoked ham with pepper.
Dinner:
- Baked monkfish.
- Beet and boiled egg salad.
- One relaxing infusion.
DAY 4
Breakfast:
- Tea and two whole-wheat light toast.
Half Morning:
- One bowl of chopped fruits.
Lunch:
- Lentil stewed with chicken breast, and eggplant.
- Mixed salad.
- One banana.
Evening Snack:
- One skimmed yogurt with oatmeal
- One chopped kiwi.
Dinner:
- Grilled tuna steak.
- Vegetable soup.
- One roasted apple.
DAY 5
Breakfast:
- Natural orange juice
- Two whole-grain toasts of fruit jam.
Half Morning:
- One skimmed yogurt with muesli.
Lunch:
- Spaghetti with lean meat sauce.
- Mixed salad.
- One apple.
Evening Snack:
- Tea and one whole-grain toast of skim cheese.
Dinner:
- Grilled sardines.
- Grilled asparagus.
- One skimmed yogurt.
DAY 6
Breakfast:
- One bowl of skim milk with oatmeal.
- Eight chopped nuts
- Ten strawberries.
Half Morning:
- One pear.
- Ten almonds
Lunch:
- Whitefish baked with potatoes.
- One skim flan.
Evening Snack:
- Turkey sandwich.
Dinner:
- French omelet.
- Salad of tomatoes and nuts.
- One relaxing infusion.
DAY 7
Breakfast:
- Natural orange juice
- Two whole wheat toasted grated with tomatoes and olive oil.
Half Morning:
- One bowl of chopped fruits.
Lunch:
- Roasted chicken.
- Vegetable stew.
- One infusion.
Evening Snack:
- One skimmed yogurt with oatmeal and sliced banana.
Dinner:
- Zucchini cream.
- Pork skewers.
- One apple.
Recommendations
Before starting the 2000 calorie diet, it is essential to consult your doctor. He will tell you if you can carry out any regime. Throughout the diet, if you feel symptoms such as headaches or decay, it is recommended to suspend the regime and see your doctor immediately.
