2000 Calorie Diet – Lose Weight in a Healthy Way
When you say that you are on a 2000 calorie diet, it means that your daily food intake is limited only to 2000 calories. The caloric intake is considered normal especially for individuals with small to medium built. But for those who require higher calories, adapting this plan is a way to lose weight. Although the results take a longer time, you can be sure that the program is safe for long-term use. It still ensures that you supply your body with adequate energy to sustain all its needs. Foods to Include in the 2000 calorie diet
If you compare the 2000 calorie diet with other diet plans, the food intake and caloric requirements are higher. But the program becomes only effective if you get most of the calories from healthy and nutritious food sources. Thus, even when you have a generous caloric allowance, experts still recommend that you must be particularly careful in choosing your foods. Your 2000 calorie diet should include the following:
• Fruits
Fruits are excellent sources of essential vitamins and minerals. They provide the body with Vitamins A, B, C, D and E. The high amount of nutrients ensures that you remain well nourished even when you are on a diet. Instead of taking high-sugar desserts like cake and ice cream, get a serving of assorted fruits. They are great in wrapping up your regular meals. Fruits are also recommended for your snacks and even for main meals. Always keep fruits in your refrigerator. They serve as constant reminders that you must have healthy choices.
• Vegetables
Aside from fruits, vegetables are vital components of the 2000 calorie diet. The vegetables are also low in calories but rich in nutrients. If it is possible to eat them raw, go and eat them this way. But if not, be careful not to overcook them. Otherwise, you will lose most of the vitamins and minerals. Sample Plans
The 2000 calorie diet plan seems to be easy. But when you apply the knowledge to your actual meals, you might end up feeling more confused. When distributing your caloric needs, you can use a guide to help you plan your meals. Your day to day meals should be made up of varied sources. It should include fruits, grains, vegetables, protein from meat and beans and dairy products. Since the rule is only to limit your sugar and fat intake, you still have the freedom to grab a serving of your favorite dessert once in a while. To make all these suggestions come into reality, here is an example of how you can plan your day to day meals using the 2000 calorie diet.
Sample Menu #1
Breakfast
2 scrambled egg
2 slices of bacon
2 slices of whole wheat grain with one serving of jam
1 cup of skimmed milk
Lunch
Chicken sandwich
Fresh garden salad with one teaspoon of olive oil
Fresh fruit juice
Dinner
3 ounces of roasted or grilled steak
1 Small sized baked potato with a serving of margarine
½ cup baked beans mixed with lettuce, a slice of tomato and cucumber and a table spoon of shredded cheese plus 60 calorie worth of salad dressing.
Sample Menu #2:
Breakfast
Omelet using only the egg white mixed with chopped onions
2 slices of wheat bread
One serving of yogurt
Small piece of fruit
Lunch
One serving of whole wheat pasta
One serving of chicken
Fresh fruit juice with only 90 calories
Dinner
Chili con carne
Vegetable Salad
A serving of fruit
Tips
• Remember that morning and afternoon snacks are highly recommended when you are on a 2000 calorie diet. You just have to allocate about 100 calories for each snack. It will keep you energized throughout the day. It also prevents you from overeating especially when lunch and dinner time comes.
• Water is another vital component of the 2000 calorie diet. You should keep your body hydrated at all times. Water helps flush out toxins and increases your body’s ability to burn more fats.
• Drinking green tea is another trick to keep you losing weight. Take the tea right after a meal to assist your digestion and metabolism. Green tea has high amounts of antioxidant that helps your body to get rid of harmful free radicals. Tea does not only keep you fit but healthy, as well.
• Say no to alcoholic and carbonated beverages. Alcoholic and carbonated drinks are high in calories and zero in nutrients. They are excellent examples of foods with “empty calories”. They are too high in calories but very poor in nutritional contents.
• Consult your doctor at all times. Although the 2000 calorie diet is relatively safe for most users, it is still crucial that you consult your doctor before adapting any plan. This is especially true if you have underlying medical conditions like diabetes and heart ailments. Get your doctor’s approval to get the most benefit from the program.
• Know what is in your food. If you are losing or maintaining your current weight, the 2000 calorie diet tells you to know the foods that you are putting in your body. For example, if you love burger, you need to know the amount of calories present in every serving. After knowing this, you can adjust your other choices so as not to exceed the allowable calorie limit.
• Know the serving sizes of food. Serving sizes should be on top of your priorities. This is one of the difficult parts to learn. Most of the time, your serving sizes are different from the recommendations of nutritionists. For example, you think that one serving of meat means eating three to four slices. But do you know that one serving means only a matchbox size?
• Exercise. Your 2000 calorie diet will never be complete without exerting some effort. Work on your lazy muscles and burn the stubborn fats around your waist, arms and legs. Examples of the amount of calories per serving of food
80 calories
• 1 slice of bread
• ½ English muffin
• ½ hamburger bun
• ½ cup starchy vegetable
• ½ cup mashed potato
• ½ cup cooked cereal, pasta or rice
• 4-6 pieces plain crackers
• 2 cups rice cakes
• 1 medium sized orange, apple or banana
25 to 30 calories
• 1 cup leafy green vegetable
100 to 150 calories
• I cup whole milk
• 1 ounce natural cheese
• 3 egg whites
• 1 ounce cooked meat
• 1 whole egg
The diet plan is not very difficult to follow. You can stick to it without feeling deprived. You will realize that losing weight does not have to be too difficult and depressive. You can eat what you want for as long as you keep within the limits of the diet program. When you follow the rules to the letters, you can consistently lose one pound per week. This amount is considered a very healthy way to trim down. No need for too quick weight loss plans. You can achieve your goals with the 2000 calorie diet. Have a happy dieting!
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