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1300 Calorie Keto Meal Plan

1,200-calorie, Low-carb Diet Meal Plan

1,200-calorie, Low-carb Diet Meal Plan

Source Maximize your weight loss by following a low-calorie, low-carbohydrate meal plan. Set at 1,200 calories and under 25 grams of carbs per meal, this plan is considered very low-calorie and moderately low-carbohydrate. It's important you eat at least 1,200 calories per day in order to support your body's basic metabolic needs. Free Printable Meal Plan To use the meal plan below, select one breakfast, lunch, dinner, and three snacks. If you need help downloading the printable meal plan or shopping list, check out these helpful tips. The diet relies on lean protein, berries, and vegetables as well as the use of cooking spray. A tablespoon of oil or butter contains up to 120 calories, calories you cannot afford to add if you are sticking to the 1,200 calorie plan. To make shopping easy, download this shopping list and take it with you to the store. It has everything you need to create the 1,200 calorie meal plan. If you decide to make other substitutes, bear in mind you will need to reduce the portion size of some items because of differences in calorie counts. An online calorie counter and reading food labels can help you make good choices while staying within the calorie limit using low carb foods. How to Use the Plan Each meal and snack includes a few options to give you some variety. For maximum nutritional benefit, try to vary your meal plan each day. Variety helps ensure you do not become bored with your diet, and eating a variety of foods across the spectrum of color will ensure you get all of the vitamins and minerals you need. The diet plan is low carb rather than no carb. Carbohydrates are essential for metabolism and many other vital body processes. Because vegetables, particularly leafy greens, are low in both carbohydrates and calories, they figure strongl Continue reading >>

30 Day Ketogenic Diet Plan

30 Day Ketogenic Diet Plan

Hey guys! So I know you’re all looking for something that’s easy to follow and I set out to make something that’s exactly that. A full one month meal plan of the ketogenic diet, the breakdown, the overview, and of course – the meals. Included are all recipes, all breakdowns of final macros, and the daily breakdown of what you should be eating. Tips Before Starting Some people don’t believe in counting calories on a ketogenic diet, but I am one of the few that does. For most normal people, the amounts of fats and protein will be enough to naturally keep you satiated and naturally keep you in a calorie deficit. Though, the average American is not always normal. There’s tons of hormone, endocrine, and deficiency problems that we need to take into account. That said, it doesn’t always allow you to lose weight when you are consuming more than your own body is expending. “Macros” is a shortened version of macronutrients. These are the “big 3” – fats, proteins, and carbs. You can use a calculator to find out how much or how little of each you need in order to attain your goals. You can find the calculator on the navigation bar of the site! A lot of people take their macros as a “set in stone” type of thing. You shouldn’t worry about hitting the mark every single day to the dot. If you’re a few calories over some days, a few calories under on others – it’s fine. Everything will even itself out in the end. It’s all about a long term plan that can work for you, and not the other way around. I wanted to put it out there that I made this meal plan specifically with women in mind. I took an average of about 150 women and what their macros were. The end result was 1600 calories – broken down into 136g of fat, 74g of protein, and 20g net carbs a Continue reading >>

Four-week And 1,300-calorie Meal Plans

Four-week And 1,300-calorie Meal Plans

While not for everyone, a 1,300-calorie meal plan may lead to healthy weight loss over a four-week period of time. Caloric intake varies significantly depending on your individual body weight, so it would be impractical to prescribe 1,300 calories for all dieters. Always consult with your doctor before beginning any new diet. Video of the Day A 1,300-calorie meal plan may not be suitable for all dieters because each individual has a special daily caloric demand that depends on their age, metabolic rate and body weight. Cutting calories below your maintenance intake allows for weight loss. However, reducing your calories too far below this figure can actually work against your metabolism, according to "Xtreme Lean" by Jonathan Lawson and Steve Holman. A 1,300-calorie meal plan may be suitable for a small-framed male or a female with a maintenance caloric intake of 1,800 to 2,000 daily calories. Many different types of meal plans can help you lose weight. Low-carbohydrate diets, for example, call for eating 30 to 50 g of carbohydrates for five days straight. This carb-depletion phase is followed by 24 to 48 hours of carb-loading in the cyclic ketogenic diet. Carb-tapering refers to eating the majority of your carbohydrates in the morning and afternoon, which decreases the likelihood that excess carbs will get stored as fat. A moderate-carbohydrate diet calls for slightly more carbohydrates, which may make up 40 percent of your total calories. When following a four-week meal plan program, you must increase caloric intake slightly every one or two weeks to prevent your metabolism from slowing down, says "The Abs Diet" by David Zinczenko. For example, having one cheat meal per week, where you eat anything you want actually speeds up metabolic rate. In his book "The Holy Grai Continue reading >>

My Lchf Weight Loss Meal Plan

My Lchf Weight Loss Meal Plan

Today I’d like to share with you a few days typical eating from my weight loss days 5 years ago. As many of you know, I’ve been maintaining my weight at around 120 pounds for some time now however I wasn’t always slim. I started my journey at a hefty, for me (I am 5′ 2″ and small framed) 148lbs. I suffered from high blood sugars associated with PCOS and eating a LCHF keto diet was the only thing that ever helped me get the weight off and keep it off. To lose weight I ate 1200 calories a day and less than 20g net carbs for 4-5 months to reach my target weight of 120lbs. AND – I am human, I went through several phases after I hit goal, as recently as 6 months ago where I’d put on 5-6lbs (usually over the winter holidays) and have to go back to eating 1200 calories for a couple of weeks to lose it again. Note that when I first lost weight I was 5 feet 2″ and 47 years of age, and my daily physical activity level was fairly light – just walking for 30 minute each day, with longer walks of 1-1.5 hours, weather permitting, on weekends. I’ve had a bad back since my early 30’s so jogging, tennis, rollerblading, activities I used to participate in, were definitely out for me. Note that being a petite, older woman, with light activity, and a sedentary 9-5 job, eating at 1200 calories and less than 20g net carbs daily allowed me to lose weight at a rate of about 1 pound a week. I could have lost weight faster eating 1000 calories a day but I always liked to eat 200 calories before bed (I don’t sleep well if I go to bed hungry). So 1200 calories became my daily goal. If you are younger, taller, male, much more or much less active, have thyroid issues, are starting at a higher or lower weight, the number of calories and carbs you need to eat to start losing we Continue reading >>

What Is The Best 12-week Diet Plan For Fat Loss?

What Is The Best 12-week Diet Plan For Fat Loss?

TOPIC: What Is The Best 12-Week Diet Plan For Fat Loss? The Question: As the weather gets warmer we become more self-conscious about our weight. Since summer is right around the corner it is time to get our fat loss diet in check. What is the best 12-week diet plan for fat loss? What is a reasonable amount of weight to lose in 12 weeks? What are some important tips for someone who wants to lose the fat, but maintain their muscle gains? Show off your knowledge to the world! The Winners: 1. soundcheck129 2. RooRooTJ 3. mrkdrt 3. History in Effect Prizes: 1st place - 75 in store credit. 2nd place - 50 in store credit. 3rd place - 25 in store credit. To use your credit, e-mail Justin @ [email protected] for more info. 1st Place - soundcheck129 View This Author's BodySpace Here. Summer is about to roll in, so that means it's time to get shredded! Whether or not you went overboard on your winter bulk, everyone could stand to drop some fat to reveal their best beach body. Dieting can be intimidating, especially for those coming off of a mass-gaining diet, but it shouldn't be - if you put your mind to it, you will be able to sculpt your body into any shape you want! What Is The Best 12-Week Diet Plan For Fat Loss? Call me old-school, call me lazy, but I like to keep things simple. Dieting down can be mentally challenging in itself, so I don't see any need to over-complicate things. When I'm cutting, I like to keep my training as similar as possible to my bulking. That means four days of intense lifting. The only real difference is the amount of added cardio. Fat loss isn't rocket science - you just have to create a caloric deficit, which can be surprisingly simple if you're doing a lot of activity. The reason I like a four-day split for cutting is because it gets Continue reading >>

Weight Loss: Diet Plan Used By Woman To Lose Five Stone In Just Five Months Revealed

Weight Loss: Diet Plan Used By Woman To Lose Five Stone In Just Five Months Revealed

Sharing her before and after transformation to Reddit, poster ‘imakebadpuns_’ explained she had lost five stone in the same number of months. At 27 years old and five foot seven inches, this scale of weight loss is an impressive feat. Writing about how she did it, the poster said: “It took me five months to lose the weight and I've been maintaining and focusing on becoming stronger since! “I lost the weight with keto and moderate exercise and have been maintaining with CICO and weight lifting.” I still am pretty restrictive with carbs because I hate feeling hungry and keto foods keep me feeling full longer Her post quickly went viral with hundreds of comments asking for more detail on how she achieved her goals. Responding to questions on calorie counting, she said: “I didn't really track calories but I was good about hitting my protein goals and always ended up under for fat and carbs. “I still am pretty restrictive with carbs because I hate feeling hungry and keto foods keep me feeling full longer. “But if I want to cheat I let myself as long as I'm under my caloric goal for the day. Thu, November 23, 2017 Diet plans for weight loss: From Atkins to Paleo. “No more than 1500 calories a day. I typically stay closer to 1300 but I allow myself more wiggle room now that I'm in maintenance.” Going into more detail on her diet, she wrote: “I eat lean meats, green leafy vegetables, avocados, cheese, and eggs. I stay away from most nuts.” The keto diet is a popular plan for losing weight, and another woman shared her transformation to Reddit after following keto for four months. Poster ‘cfabriziostanton’ explained she lost 50lbs (three stone five pounds) in just four months. Her images garnered lots of comments on the social media site, with most as Continue reading >>

Review: Piyo Meal Plan Diet For Weight Loss With Printables

Review: Piyo Meal Plan Diet For Weight Loss With Printables

Beachbody includes a nutrition plan in every workout program, and PiYo is no exception. Whether you want an amazing transformation or just want to lose those pesky last 10 pounds, will the PiYo Get Lean Eating Plan will help you reach your goals? I’m here to break the nutrition plan down for you, cut through the hype, answer some common questions, and I’ll even give you tips how to tweak the PiYo meal plan and diet for common situations Beachbody did not address. I also have printable forms to plan your meals and track your food intake so you can get started right away. Cool, huh? Why the interest? For me it’s personal. Having lost 80 pounds of excess “fluff,” maintaining my weight loss is critically important to me. Not just to rock a pair of yoga pants, but I choose to eat a (mostly) nutritious diet to fuel my body like an athlete to support my activity, whether it’s PiYo, kickboxing or power shopping. For me, WEIGHT LOSS and GOOD HEALTH are two of the most important factors in evaluating the PiYo eating plan. Oh, and I’m a busy person, as I suspect you are. So SIMPLE and DOABLE FOR REAL PEOPLE are features the PiYo nutrition plan must have for it to be of value to me. But first, the big question on everyone’s mind is: Will I lose weight on the PiYo diet and how much?? The answer is a resounding YES (with some caveats). The PiYo nutrition plan is sound, but it is not effortless (here’s a secret – NO diet is effortless), and it is not a miracle. YOU are the one who will determine your success. YOU need to make smart food choices most of the time. YOU need to decide EVERY SINGLE DAY if you will keep moving (however imperfectly) toward your goals or if today is the day you will give up. Read all about how you will lose weight (and you will!) using the Continue reading >>

7-day Pescetarian Diet Meal Plan

7-day Pescetarian Diet Meal Plan

For any of you starting out on the pescetarian diet, it can be a daunting task to start mapping out your meals for the coming few weeks. It’s particularly easy to default to lots of high carbohydrate meals, which isn’t the best for anyone looking to maintain a healthy balanced diet. One of the huge benefits of the pescetarian diet is the abundance of omega-3 fatty acids that you get from fish, which lowers inflammation. Generally speaking, the pescetarian diet tends to have much lower levels of cholesterol, improving overall heart health. The downside is that fish and seafood can be a little more expensive than meat, especially if you don’t live by the coast. Laura and I try to balance out the amount of fish and seafood we eat each week to control how much we end up spending on our grocery bills and ensure that we eat a good amount of vegetarian meals as well. One thing to note about the following meal plan is that you add in some snacks if you like (this isn’t exhaustive) and if you’d prefer to not have sides with certain meals then that’s fine too – we wanted to give you a lot of selection to start with. 1 Week Pescetarian Diet Meal Plan: Day 1 Breakfast: Avocado Baked Eggs (468 Calories) Avocado is the perfect morning meal. It’s high in fat (good fat) and will set you up perfectly for the day ahead (way more than sugary cereal!). View Recipe Lunch: Morrocan Stuffed Sweet Potato Skins (362 Calories) These can be made up the night before (or even a few days before) and stored in the refridgerator. They’re packed full of protein and are really cheap to make. View Recipe Dinner: Thai Massaman Curry (669 Calories) 1 Week Pescetarian Diet Meal Plan: Day 2 Breakfast: 3x Spanish Egg Muffins (309 Calories) Lunch: Mac n Cheese (382 Calories) Dinner: Baked Til Continue reading >>

Ketogenic Diet 7-day Meal Plan

Ketogenic Diet 7-day Meal Plan

A lot of people have been asking me what a good keto diet menu would look like. I'm happy to share this 7-Day Ketosis menu with you. If you'd like to find more Keto Recipes to custom your own, take a look at my Ketogenic Diet recipes database. Also for more information about what are the best foods to eat on a Ketogenic Diet Plan, have a look at my Ketogenic Diet Food List. Fore more information about what you need to know before you start this diet plan and how to avoid side effects, take a look at my Ketogenic Diet Guide (you'll get detailed information about what is Ketosis and what it does to your body). Keto Meal Plan Guidelines Keep in mind that everybody has different needs, you'll also have to adjust your plan as you lose weight since your needs will change. Step 1 : Define how many calories you need daily To find out how many calories you need daily use this tool : Daily Calorie Intake Calculator. This will give you the amount of calories you need to maintain your weight, lose 1-2 pounds per week or gain 1-2 pounds per week. Female in good shape : For me (female), to use the Daily Calorie Intake Calculator, I would enter 120 pounds, then since I'm 5'6" I would enter 66 inches (5 feet x 12 inches / feet + 6 inches = 60 + 6 = 66), then I would enter 29 years old female and exercise 3-5x per week. This gives me 2085 Calories a day. Male in good shape : For my boyfriend, to use the Daily Calorie Intake Calculator, I would enter 175 pounds, then since he's 5'9" I would enter 69 inches (5 feet x 12 inches / feet + 6 inches = 60 + 9 = 69), then I would enter 36 years old male and exercise 6-7x per week. This would give him 4425 Calories a day. Step 2 : Define how much calories you need to lose weight You can skip this step my just using the Daily Calorie Intake Calcul Continue reading >>

My Fat Fast Experiment And Meal Plan

My Fat Fast Experiment And Meal Plan

A few weeks ago, I created a guide to the Fat Fast. This short-term diet plan is very popular within the low-carb community because it may help people break through a weight loss plateau. I have always been planning to try the fat fast but was discouraged by its stringent rules and so I made some adjustments to it. Here is how my fat fast experiment looked like: Eating 2-3 regular meals (plus coffee). Ever since I've been following LCHF, I got used to 1-3 meals a day (plus coffee). Eating many small meals (4-5 as recommended in the traditional fat fast) would only make me hungry and think about food all day long. Eating 2-3 regular meals was more convenient. Sometimes eating less than 80% calories from fat. Getting 80-90% calories from fats is more difficult than you may think. I've reviewed all the available studies on the fat fast and there is no evidence that it is more effective than other types of low-carb diets limited in calories. That's why my tweaked version allows to go slightly below 80% fat but it is still relatively high in fat compare to "regular keto eating." Eating close to the upper limit of calories allowed on the fat fast. Limiting your food intake to only 1000-1200 kcal could be quite tough. On average, I ate 1100-1200 kcal. I was a bit hungry during the first two days but it was bearable. My body got adjusted to lower food intake very quickly and I naturally kept my calorie intake low even after the fat fast (1500-1600 kcal compared to my regular ~2000 kcal). Following the fat fast for no more than 3-5 days. According my tweaked version, I had no difficulties following the fat fast for 5 days. In fact, I know I could do it for even longer but didn't want to run any risks of deficiencies or getting my body into a starvation mode. Including some type Continue reading >>

1400 Calorie Plan, Low Carbohydrate

1400 Calorie Plan, Low Carbohydrate

Here is a sample low carb/ high protein diet plan for weight loss. Breakfast: Egg Vegetable Scramble Amount Item 1 tbsp Flaxseed oil 0.50 medium Peppers, sweet, green 1 tbsp Onions, chopped 0.50 cup Mushrooms, white, pieces or slices 10 large Egg, white, fresh 0.33 cup Milk, dry, nonfat, instant Total: Protein 40.33 Carbs 11.21 Fats 14.44 Calories 342.59 Preparation Instruction: Mix the eggs, without the yolks (egg whites only), powdered milk and flaxseed into a large bowl. Spray a heated skillet with nonfat cooking spray. Then, add and saute' mushrooms, green peppers and onions in till they are soft and translucent (about 5 minutes). Add the egg mixture into the skillet and gently stir (3 to 4 minutes). Remove the mixture and serve. AM Snack: Pre-made Roasted Soy Nuts 0.33 cup Soybeans, mature seeds, roasted, salted Total: Protein 19.99 Carbs 19.04 Fats 14.42 Calories 267.34 Preparation Instruction: Requires no preparation. Make sure that you purchase the pre-made roasted soy nuts. Remove from container and serve. Lunch: Salad: Chicken 2 tbsp Thousand island dressing, reduced fat 1 breast Chicken breast, bone and skin removed 2 cup Lettuce, green leaf, shredded Total: Protein 27.92 Carbs 8.67 Fats 7.13 Calories 213.9 PM Snack: Fruit: Pears & Cottage Cheese 0.5 medium Pears, raw 1 cup Cheese, cottage, lowfat, 2% milkfat Total: Protein 31.39 Carbs 21.96 Fats 4.47 Calories 255.02 Dinner: Grilled Chicken with Minty Yogurt Sauce 0.50 tsp Ginger root, raw 1.50 cloves Garlic, raw 0.25 fl oz Lime juice, canned or bottled, unsweetened 1 fruit Limes, raw (2" dia) 1.50 breast Chicken breast, bone and skin removed 2 leaves Peppermint, fresh 0.50 tsp Salt, table 0.25 tsp Spices, pepper, black 0.50 cup Yogurt, plain, low fat, 12 grams protein per 8 ounce Total: Protein 48.74 Carbs 2 Continue reading >>

Your Macros

Your Macros

There is a huge difference between being fat adapted through ketosis and forcing yourself into ketosis through (pretty much) starvation. Yes, eating high protein and extremely low calorie with put you in ketosis, but this is not the point of this website. This website shows how to attain nutritional ketosis (and eventual fat adaption that follow with it). Ketosis from a nutritional perspective is not a diet that you severely reduce calories on. Actually, given that you exercise so much, you’d be looking at like 1600+ calorie range. But, your percentages are skewed. You don’t need that much extra protein from cardio alone (only for the weight lifting), so you can use the calculator to add in a 0.8 or 0.9g protein ratio. 1. Yes, all long term severely reduced calorie diets will cause metabolic damage. This is not the point of keto. 2. It’s not that restrictive when you’re eating 70-80% calories from fats. Actually, you get a lot of options. 3. The protein in the diet you mention can put stress on the kidneys. There is a slight strain on the kidneys in keto, but drinking proper amounts of water would clear that up/ 4. Nausea and vomiting and not all that common on keto. Bad breath and smelly urine are, though, because you are expelling unused ketones in the form of acetone. 5. This is common with a severely restricted calorie diet. 6. Headaches are common in the first week, but if you drink salt and take a multi, then you will most likely replenish your electrolytes and not have such symptoms. 7. Most of us take multivitamins, but you can also find a lot of nutrients in fatty animals and organ meats. 8. Keto is muscle sparing. Of course if you’re doing a severely restricted calorie diet combined with excessive cardio (which it seems like you may be doing), then m Continue reading >>

Step By Step Diet Plan For Women (everything You Need To Know)

Step By Step Diet Plan For Women (everything You Need To Know)

Setting up the perfect diet plan for women can be a complex job! I mean with the vast amount of information (mostly bad) available online it is no surprise that many people are left confused about what diet they should be following. Sadly, only a small minority of the content online is actually factually correct and backed by science. In that minority, you will see there are some recurring dieting principles females should be following. Some of these points will be addressed later in this article. While a personalized and tailored diet is obviously key for those wanting to optimize every aspect of performance, it’s not necessarily needed for those simply wanting to lose fat and tone up. This article will help teach you the basic principles you need to consider when following a diet plan. Step 1: Appreciate the Importance of Calories Despite what many authorities and media sources may state, calories are an absolutely fundamental part of weight management. Many “gurus”, will try to tell you that calories don’t matter and that if you eat certain foods, or avoid others, you’ll lose weight regardless of how much you eat. This theory couldn’t be further from the truth. The only way this “non calorie” diet approach may work is by indirectly reducing total calorie intake through the elimination of certain foods. As you can see, no matter how you try and word it, calories are pivotal in managing weight loss. Similarly, it’s a common misconception that if you eat the world’s healthiest foods at every meal you don’t need to consider calorific intake. This is wrong. Simply, if you eat too many calories a day from any food source you will not successfully lose weight and possibly even gain weight. To highlight this point further, if you eat nothing but candy o Continue reading >>

2 Week Ketogenic Diet Plan

2 Week Ketogenic Diet Plan

New Year's resolutions should not be about losing weight. Instead, I hope this diet plan will be your inspiration for eating healthy and feeling great all year round, not just after the Holiday season. And it's not just this diet plan. You can find a complete list of all freely available diet plans here. I created several diet plans that are suitable for anyone: keto/ paleo, keto/ primal, keto/ vegetarian diet plans or even a meal plan for the fat fast! All diet plans include a shopping list and easy to make recipes so you won't have to spend too much time in the kitchen. You can now download this diet plan as a free keto eBook here! It includes a quick guide to the ketogenic diet, a 2 week keto / primal diet plan and all the recipes. Before I get to my new diet plan, I'd like to answer some of the most frequently asked questions about KetoDiet and this challenge... Do I need KetoDiet app to follow your challenges? No, you don't need the KetoDiet app to follow any of the KetoDiet challenges. Will you make the planner feature available also for the iPhone? As you may know, the iPhone app does not support planning and monitoring (see comparison here). However, we have been working on bringing all the features of the iPad to the iPhone and KetoDiet will soon become universal. Once that happens, there will be a big giveaway! You can learn more about our projects here. Will you make KetoDiet for Android, Windows, etc.? Yes, our ultimate goal is to make KetoDiet available on many more platforms so everyone can use it. Again, you can learn more about our projects here. Can we add this diet plan to the KetoDiet App? Many of you have been asking whether there is an option to "add" my diet plans directly to the app with a single tap. Although this is in our todo list for 2015/ 20 Continue reading >>

Everything You Need To Know About Calculating Your Macros, Calories And Meal Plans

Everything You Need To Know About Calculating Your Macros, Calories And Meal Plans

How to calculate macros, how many calories to eat and meal plan ideas My all time favorite book related to women & lifting: NROLFW “The New Rules of Lifting for Women” – click here Since creating my blog I have seen many women start various workout programs listed on my site, and that is exactly the goal! I’ve seen many women commenting and sharing their stories how they have gone from never lifting weights, to now loving their strength training routines. Working out though is only part of the process. What you eat is equally, if not more important when you are trying to gain lean muscle and burn body fat. They say that abs are made in the kitchen and that is true. You can lift all you want, do as much cardio as you can withstand, but if you go home at night and eat crap and don’t watch your macros and calories then you will not see results. Below I wanted to list out some really great food options for each time of the day so that you can see that you really can EAT food, good food, and not feel like you are on a “diet”. You will want to change some food habits and you will need to eat multiple times a day. I usually eat every 3-4 hours, whether it’s a snack, a protein shake or a full meal. I am constantly fueling my body with good, nutritious foods to keep my metabolism up and my body getting what it needs to grow and repair and feel its very best. This post will help you understand how to calculate “macros”, the # of calories you should aim to eat each day and some suggested meals that allow for high protein, good carbs and healthy fats into your diet. Keep in mind, I have already taken the time to calculate my macros and calories needed per day and have been using this as a guide for the last three years. Before that I was flying completely blind Continue reading >>

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