A 1400 calorie meal plan is a diet plan which has to be followed consistently every day. This is the most ideal way in which adults can see themselves lose some much needed weight. However, the amount of weight you lose using the 1400 calorie meal plan depends on the amount of calories you are burning every day.
If you are able to manage a deficit of about 500 calories every day through exercise and following the 1400 calorie diet, you can actually find yourself losing a pound every week. Although 1400 calories per day is something ideal for many adults, the meals have to be made very carefully. You want to lose weight but there is absolutely no need to deprive yourself of the nutrients essential for your well being. A lot of adults who are very active with their exercise might just find a 1400 calorie meal plan insufficient for their needs.
1400 Calorie Meal Plan Works For Some People
A 1400 calorie meal plan is a bit of a stringent regimen to follow. The reason why a lot of people looking to lose weight follow this is because it is quite effective. The thing is that you cannot expect it to give everyone the same kind of results in the same time. There have to be tweaks made here and there to increase the amount of calorie intake depending on your need.
For instance, a sedentary 50 year old lady might need 1600 calories per day to keep her weight where it is. If she follows the 1400 calorie meal plan, she will only retain a deficit of 200 calories in a day. That is not a bad thing but her weight loss would be less than a pound per week.
If you consider a 20 something young man that needs 3000 calories in a day to maintain his weight, the deficit with the 1400 calorie meal plan would be 1600 calories. This means that the man would lose a little over 3 pounds every week following this regimen. That is not a particularly healthy way to go about losing weight.
You see, what needs to be understood is that if you are losing any more than a couple of pounds in a week, you are also going to be burning your muscles along with the fat. Faster weight loss is not something you can keep up with in a consistent manner and it is harmful.
Importance of Choosing Healthy Food Within 1400 Calorie Meal Plan
With the 1400 calorie diet plan it is crucial to be considerate about more than just the calorie intake. Selecting the food that you will be eating is necessary. If you ignore what you are eating and focus only on the calorie intake, you will be missing out on a lot of the important functions of food for your body.
It might seem a bit odd since calories are just calories, right? Well, a lot of people might not realize it but calories are not all made the same.
For instance, consider that you eat a 500 calorie cinnamon roll as breakfast and 500 calories worth of potato crisps for lunch and a 400 calorie burger for dinner. In terms of calorie intake, this is a meal plan fulfilling the 1400 calorie meal plan, right? What is lacking in here? The nutrients, of course.
You cannot rely on just the amount of calories. The nutrients you take also matter a lot. It will determine if you are feeling satisfied with the food and if you have the energy to get through with the day with a good mood.
According to the recommendations from the US Department of Agriculture, someone following the 1400 calorie meal plan must consume
- 3 cups of dairy
- 5 ounces of grain
- one and a half cups of fruit
- 5 teaspoons of oil from healthy source
- 5 ounces of protein
If it is at all possible, choosing unprocessed versions of all these foods is more than ideal for the person. Fresh vegetables and fruits, unsweetened yogurt, whole grains and lean meats are a few examples of unprocessed versions of these foods.
Sample 1400 Calorie Meal Plan
We'll give you a sample for a 1400 calorie meal plan that you could consider following. This is the kind of diet which follows the calorie intake requirement and at the same time the nutrient intake too.
The plan could start off with a poached egg, a two and a half ounce whole wheat bagel, a tablespoon of peanut butter and an apple. This is a good and energizing breakfast.
Lunch time can see you going for a full cup of whole wheat spaghetti with a tablespoon of virgin olive oil. You can have half a cup of zucchini along with it. Add half a cup of steamed red peppers and two tablespoons of mozzarella cheese. You can wash it all down with one and a half cup of 1 percent milk.
For dinner time you can broil 3 ounces of salmon. Have the fish with half a cup of wild rice and a cup filled with steamed peas and carrots.
If you are feeling peckish, you can snack on a cup of plain kefir with three fourth cups of raspberries. You can alternatively go for eight wheat crackers with maybe a stick of cheddar cheese but keep snacking to a minimum.
Patience Is Key For 1400 Calorie Meal Plan
If you are not seeing the results of the 1400 calorie diet plan, it does not automatically mean that you should start eating less calories. According to health experts and dietitians, if you are eating any less than 1200 calories per day, the nutritional deficiency can become highly problematic for your health. Keep your calorie intake up and sincerely follow the 1400 calorie meal plan.
You can work on increasing the deficit every day by increasing the amount of exercise you do. That is a much healthier way of encouraging your body to burn excess fat.
Do make sure that you refer to a doctor before increasing the amount of exercise if you are strictly following the diet.
The 1400 calorie meal plan is something that is known to be beneficial for those who follow it properly. It's all about following the plan and keeping up with your exercise. If this all seems too much for you, the 3 week diet plan is a shorter term option that works wonders.