Monday, October 15, 2012

Let's loose 20 pounds in 6 weeks.

1300 Calorie Diet Plan for Losing 20 Pounds in 6 Weeks


With the following diet plan, you can expect to lose approximately 20 pounds in six weeks by consuming approximately 1300 calories per day.

Note: The amount of weight that you will lose depends on your actual calorie intake, activity level and individual body metabolism. Average weight loss should be between two to four pounds per week. Like any other weight loss plan, this 1300 calorie diet plan is formulated upon the following basic rules for dieting success.

Important: Drastic reduction in calories can cause many reactions, such as slowing down the body’s metabolic rate. Therefore, it is always advisable to obtain approval of your physician before starting a low calorie diet plan.

Guidelines for Success of this Calorie Diet

1. For any weight loss diet plan to be successful, you need a sufficient amount of exercise. Cardiovascular activity burns fat and calories, while strength training creates lean muscle and raises the metabolism. Try to get thirty minutes of cardio three to five times per week. Supplement your cardio program with three strength training sessions per week for best results.

2. Choose your beverages wisely. Water and green tea are best when it comes to staying hydrated and losing weight. If you’re a coffee lover, stick to one cup in the mornings taken black or with calorie-free sweetener. Diet soda is OK every now and then, but shouldn’t be consumed daily as it can bloat and dehydrate the body.

3. Avoid foods that are overly processed. 1300 calories a day does not mean any stuff that you can fit into those available calories. Whole foods are always best when dieting to lose weight. If you can, go organic for even more health benefits. Aim for a balance of lean protein, whole grain, lowfat dairy, healthy fat and most importantly, lots of fruits and vegetables.

4. Allow yourself an indulgence once a week or so. This doesn’t mean you should go overboard or sabotage your diet. Choose your treat wisely and eat it slowly and with full awareness. Examples might be a few squares of chocolate or one serving of chips, cookies or ice cream. Refer to the food label for exact serving sizes, which are smaller than many people think they are. The menus for our 1300 calorie meals do have an indulgent meal thrown in once a while.

5.Make sure you’re eating on a regular schedule. Skipping meals is an absolute no-no for any diet plan to be successful. Rather than three large meals, try six small ones. Eating healthy foods at regular intervals will keep your metabolism at optimal functioning and help you feel less hungry and more satisfied.


Meal Plan for Day 1

Your first day of the Seven Day Menu Plan for a 1300 Calorie Diet will consist of fruit and tea for breakfast, fruit and granola for a 2nd breakfast, soup sandwich and tea for lunch, fruits for late afternoon snacking and finally a salad, rice and low calorie entree for dinner. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values.
BreakfastCaloriesCarbsFatProtein
Grapefruit76000
Black coffee or green tea10000
Mid Morning Snack
Granola bar1181652.5
1 cup strawberries471101
Lunch
Tomato soup851621
Turkey sandwich on wheat35045428
Water or green tea0000
Afternoon Snack
1 apple802100
1 Tbsp peanut butter966168
Dinner
Salmon filet1400719
Green salad48202
Brown rice2164425
Water or green tea0000
Total12661613666.5

 

Meal Plan for Day 2

Your second day of the Seven Day Menu Plan for a 1300 Calorie Diet will consist of eggs, fruit and coffee for breakfast, yogurt for 2nd breakfast, sandwich and tea for lunch, fruit for a late afternoon snack and seafood salad and rice for dinner. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values.
BreakfastCaloriesCarbsFatProtein
Scrambled eggs (2)15421013
Orange85001
Black coffee or green tea10000
Mid Morning Snack
Lowfat yogurt1733217
Lunch
Chicken sandwich420211032
Water or green tea0000
Afternoon Snack
Blueberries (1 cup)832101
Dinner
Grilled shrimp salad21022226
Brown rice2164425
Water or green tea0000
Total1351872595

Meal Plan for Day 3

On your 3rd day of the Seven Day Menu Plan for a 1300 Calorie Diet, you can have bagel and cream cheese for breakfast, tortilla chips for a second breakfast, soup and salad for lunch, a pudding cup for a late afternoon snack and a wrap for dinner. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values.
BreakfastCaloriesCarbsFatProtein
Bagel28956111
Lowfat cream cheese (1 tbsp)51051
Black coffee or green tea10000
Mid Morning Snack
Tortilla chips (reduced calorie)741101
Salsa25601
Lunch
Vegetable soup721202
Green salad33602
Water or green tea0000
Afternoon Snack
Fat-free pudding cup1002302
Dinner
Chicken wrap467422936
Brown rice2164425
Green Tea or Water0000
Total13272003761
              

Meal Plan for Day 4

Day four of the Seven Day Menu Plan for a 1300 Calorie Diet will begin with a bowl of healthy raisin bran with milk. For a mid-morning snack, you can have tuna with mayo followed by a veggie wrap for lunch. For a late afternoon snack, you are allowed graham crackers and the day ends with a fajita. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values. Religiously following the diet for 6 weeks will help you lose upto 20 pounds.
BreakfastCaloriesCarbsFatProtein
Raisin Bran1714113
Skim milk911208
Black coffee or green tea10000
Mid Morning Snack
1/2 can tuna in water990021
1 tbsp mayonnaise (fat-free)2153500
Lunch
Veggie wrap2304439
Water or green tea0000
Afternoon Snack
Graham crackers591011
Skim milk911208
Dinner
Chicken fajita430231140
Total13861481669

Meal Plan for Day 5

On Day 5 of the 7 Day Menu Plan for the 1300 Calorie Diet, your day will start with rice cereal followed by a snack of berries and granola later in the morning. After having a salad for lunch, you can snack on cottage cheese and pineapple. A stir-fry and a salad will consist of Day 5′s dinner. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values. Religiously following the diet for 6 weeks will help you lose upto 20 pounds.
BreakfastCaloriesCarbsFatProtein
Puffed rice cereal1202902
Skim milk911208
Black coffee or green tea10000
Mid Morning Snack
1/2 cup berries471101
Granola1391564
Lunch
Green salad48202
Water or green tea0000
Afternoon Snack
Cottage cheese2038431
Diced pineapple741908
Dinner
Chicken stir fry550283634
Green salad48202
Water or green tea0000
Total13301264684

Meal Plan for Day 6

The breakfast for Day 6 of the Seven Day Menu Plan for a 1300 Calorie Diet consists of cereal. Treat yourself to a gelatin cup for a mid morning snack later. For lunch, you can have Asian salad followed by a late afternoon snack of pudding. End the day with a dinner of seafood green salad. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values. Religiously following the diet for 6 weeks will help you lose upto 20 pounds.
BreakfastCaloriesCarbsFatProtein
Grape Nuts cereal2004717
Skim milk911208
Black coffee or green tea10000
Mid Morning Snack
Almonds100001
Lunch
Asian chicken salad430331932
Water or green tea0000
Afternoon Snack
Fat-free pudding cup1002302
Dinner
Green salad w/shrimp31022226
Water or green tea0000
Total12411372276

Meal Plan for Day 7

The breakfast for Day 7 of the Seven Day Menu Plan for a 1300 Calorie Diet consists of scrambled eggs and berries followed by a banana for a 2nd breakfast. After a sandwich for lunch, you can treat yourself to 10 gummy bears later in the afternoon. For dinner it is Pasta tonight. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values.
BreakfastCaloriesCarbsFatProtein
Scrambled eggs (2)15421013
1/2 cup berries 471101
Black coffee or green tea10000
Mid Morning Snack
1 banana1122801
1 Tbsp peanut butter966168
Lunch
Chicken sandwich420511032
Water or green tea0000
Afternoon Snack
10 almonds872100
Dinner
Shrimp scampi w/linguine410532517
Total13361726172
Religiously following the diet for 6 weeks will help you lose upto 20 pounds. As with any diet, do follow the rules for diet success as described at the beginning of the 1300 Calorie Plan.
From...womendotcom



Join me ladies! I recommend a multivitamin, omega 3 and an extra protein shake on the days your workout within 1 hour of working out. Make sure your shake is has low carbs and no more than 120 calories per servings. Try to get at lease 20mg of protein in your shake.

My Day 1 Breakfast....
1 cup of Joe
2 whole eggs
1 tablespoon salsa
1 large honeycrisp apple with cinnamon  I will keep you updated~!

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