Popular diets like low-carbohydrate or starving detoxication diets on cabbage soup and ginger tea are a good example of extreme measures for fast weight loss. But 1400 calorie diet is one of the most effective and promising. Remember that it’s better to consult a doctor before starting any diet.
Information about portions and nutritional value of the product on the label
One of the most important factors of a successful diet is the understanding of the importance of the correct estimation of product portion size and nutritional value. Calories are energy units, which organism uses for functioning of all vital organs. But unused calories are transformed into fat, which organism stores for future usage. You lose weight when you expend more calories than you get.
The list of ingredients and nutrients contained in a product indicated on the package can seem a secret obscure code. But it’s a very important data: portion size, calories, fats, proteins and carbohydrates. Portion size can be different: from one cookie to 3/4 glass of flakes of one piece of fruit, depending on the manufacturer and weight in grams. Some people make a mistake, thinking that the entire package is one portion. Pay attention to a special mark which says how many portions one package contains. And remember that most drinks except black coffee, water and tea also have calories.
After you grasp the nutritional value, learn to measure one portion of each product. You can do it with the help of a measuring cup or weigh-scales, depending on how precise you want to be. Though you’ll need a lot of time at first, eventually you’ll learn to measure the normal size of the portion by eye. Keep a 1400 calorie diet diary for a couple of weeks, write down the amount of calories, fats, proteins and carbohydrates in grams in it, so that it was easier to calculate 1400 calories. Remember that you should take multivitamins with any diet. An essential element of 1400 calorie diet (if you want to burn fat, not the muscles) is fitness, active lifestyle which helps you waist calories you get.
Pros of 1400 calorie diet. Balance and tasty dishes replacement
The key to success in 1400 calorie diet is balance maintenance. Though you can get all the 1400 calories, eating a pie or a pizza for breakfast and nothing else during the day, lack of essential nutrients can seriously harm your health. Every adult should get 100 grams of carbohydrates a day. That’s why daily ration of 1400 calorie diet is balanced according to this standard. That’s why it’s better to eat a combination of healthy fats, lean protein and complex carbohydrates. Proteins and complex carbohydrates are digested longer, which means that organism longer sends a signal of satiety to brain.
Just like other popular diets, 1400 calorie diet includes different products to supply your organism with all the necessary vitamins and minerals. It’s also important to find a creative and tasty substitute to your favorite products. For example you can replace mayonnaise with Greek yoghurt, which will make your salads lower in calories. Your daily ration should include 20-45 grams of fat. Buy nonfat dairy products instead of fatty, white meat instead of red, vegetables instead of carbohydrate side dishes and fruit salad with pieces of black chocolate instead of fatty chocolate cake.
What is more, you should know, that food cooked at home is healthier than that from the restaurant, it contains fewer fats and of course, it’s much cheaper.
A typical daily ration for 1400 calorie diet
Luckily, nowadays we can get information about nutrition value of practically any existing product. So it’s not so difficult to plan your daily ration. We suggest a good example of balanced daily ration for 1400 calorie diet.
1400 calorie diet menu
Breakfast ( the most important meal of the day):
- 1 poached or boiled egg (80 kcal);
- 1 whole wheat toast (80 kcal);
- 1 medium size orange (75 kcal);
- Coffee or tea with a tablespoon of nonfat milk (10 kcal).
- A vegetable sandwich with a small piece of cheese, vegetables (tomatoes, lettuce, cucumber, pepper, cabbage), mustard and vinegar on whole grain bread (320 kcal);
- 100 grams of boiled, stimmed or drilled fish (180 kcal);
- 1 cup of salad with a light seasoning (50 kcal);
- 1 cup of stewed spinach with olive oil spray (30 kcal);
- 1/4 cup of boiled brown rice (150 kcal).
- 3/4 cup or berries and a small piece of black chocolate.
The overall daily amount of calories: 1410 kcal.
Attention! All the information on the site is purely informative, it doesn’t substitute professional medical treatment or diagnostics. Before starting 1400 calorie diet – consult your doctor or dietologist.
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