Check out the ‘1400-Calorie Meal Plan And Diet’ For most adults, a daily diet of 1,400 calories results in weight loss. However, how much weight you lose per week is determined by the number of calories you expend each day. A 500-calorie shortfall each day results in a weekly weight loss of about 1 pound.
Although 1,400 calories may be sufficient for some people, you must carefully plan your meals to avoid feeling restricted or missing out on key nutrients.
Active folks who exercise for an hour or more most days may find that 1,400 calories per day are insufficient to meet their needs.
1,400 Calories for Weight Loss
Although a 1,400-calorie diet is relatively restrictive, it will not result in the same weight loss for everyone. A sedentary 50-year-old woman needs approximately 1,600 calories per day to maintain her weight and will only create a 200-calorie deficit per day if she consumes 1,400 calories.
This results in a weekly weight decrease of roughly 0.4 pounds. At the other end of the spectrum, an average active 20-year-old male who requires 3,000 calories per day to maintain his weight might lose up to 3.2 pounds per week with the 1,600-calorie-per-day deficit provided by this diet plan.
Recognize, however, that losing more than 2 pounds per week on a constant basis is not encouraged because it frequently signifies you’re losing muscle as well as fat. Rapid weight loss is less sustainable and increases the likelihood of regaining lost weight.
Choosing Healthy Foods
When preparing your meals for 1,400 calories per day, you are prone to overlook other crucial roles of food. Mark Hyman, M.D., a holistic medical professional, believes that not all calories are created equal. Even if you meet your calorie goal, eating a 600-calorie cinnamon roll for breakfast, 400 calories of chips for lunch, and a 400-calorie fast-food burger for night will not provide you with the nutrients you require. The quality of your diet also influences how satisfied, energized, and healthy you feel.
According to the Dietary Guidelines, 2015-2020, a 1,400-calorie-per-day plan should include 5 ounces of protein per day, 2.5 cups of dairy, 5 ounces of grains, 1 1/2 cups of fruit, 2 cups of vegetables, and no more than 5 teaspoons of oil from healthy, unsaturated fat sources. Choose unprocessed forms of these items, such as lean meats, unsweetened yogurt and milk, whole grains, fresh or frozen veggies, and fruits without sauce and/or added sugar.
Sample 1400-Calorie Meal Plan And Diet
A 1,400-calorie diet would start with a poached egg, a 2 1/2-ounce whole-wheat bagel, 1 tablespoon of peanut butter, and an apple. Lunch: 1 cup whole-wheat spaghetti with 1 teaspoon olive oil, 1/2 cup steamed zucchini, 1/2 cup steaming red pepper, 2 tablespoons shredded mozzarella cheese and 1 1/2 cups 1 percent milk on the side. At dinner, enjoy 3 ounces of flank steak grilled alongside a small baked sweet potato and 3/4 cup of steamed broccoli. As a snack, between meals or after supper, enjoy 1 cup of plain, low-fat yogurt with 1/2 cup of fresh blueberries.
If You’re Not Losing Weight
If a 1,400-calorie diet isn’t helping you lose weight, don’t instantly think you should eat even fewer calories. According to registered dietitian Joanne Larsen’s website, AsktheDietian.com, eating less than 1,200 calories a day might result in nutritional and energy deficits. To accomplish the 1,400-calorie goal, be truthful about consuming the suggested portions. A kitchen scale and a set of measuring cups will help you stay on track.
Increase your physical activity as well, if your health permits and your doctor agrees, to burn more calories each day and produce a larger deficit. A daily 30-minute stroll, swimming laps, gardening, or calisthenics burns 150 to 300 calories per day, depending on your size and activity intensity. Exercise also provides a plethora of other advantages that encourage wellness and a healthy physique.
