1300 Calorie Diet Plan for weight loss

While planning for weight loss, you will require to plan it carefully. The calories consumption, require nutrients should vitally meet the amount of weight you wish to lose. Because unplanned weight loss may not work effectively and you will lose interest before reaching your weight loss goal.

What is 1,300 calories diet?

Table of Contents

It is a diet plan of 1300 calorie for weight loss which works slowly in healthy people.

The diet of 1,300 calories is a simple diet. It helps to have limited calories that are not more than 1300 calories from your food consumption and beverages every day. You will require to count the calories before you consume it. You can find out calorie content in the products you use by reading the nutrition labels. If you don’t find labels on the products, then do some research on a particular fruit or vegetable calories.

Managing A Balanced 1,300-Calorie Diet

The calories you have on the 1,300 calories diet should contain complete nutritious foods. It allows your body to get the all-important minerals and vitamins.

While you take 1,300 calories of fast food and soda, still you can lose healthy weight and reduce excess calories. You will require to choose particular foods that should be low in calories and can able to become complete 1,300 calorie diet.

Here are a 7 days weight loss plan of 1300 calorie which is strategically created for people who wish to cut off the extra weight. The low-calorie diet supports weight loss by reducing clingy flab. It also helps to promote metabolism, mobilize fat, prevent frequent hunger, increase satiety.

During the diet of 1300 calories, you will have to eat 6 meals every day and manage to get attractive body curves and shapes in a few days. Remember that this diet is helpful for those people who have already reduced flabby chunks and struggling to reduce extra inches.

Suddenly adopting for low-calorie diet affect your metabolism and you will negatively start to gain weight instead of losing it. Make sure to follow the diet plan for 2 – 3 weeks with having one cheat day each week to get the effective result. Learn more about step by step guide to a 1300 calorie diet for losing weight.

Guidelines for the 1300 calorie diet for weight loss

  • Stay practical while trying to lose last inches of fat. Your weight loss will completely depend on different factors such as weight, age, medical history, lifestyle, genes, and water intake. Your health and body will take at least one to three weeks for fat loss.
  • If you do not lose weight in the first week, then do not become panic.
  • Make a journal of your weight loss goals.
  • Create a checklist to have a flow for the next day so that you will be able to follow the diet. It will show a clear picture of your weight loss plan and how your body is losing it.
  • Never reduce your calories intake if you could not reduce the weight in your initial weeks.
  • Create a habit of doing exercise for 3 to 5 hours every week to speed up the fat loss and build lean muscles.
  • Try to avoid harmful fast foods such as pizza, fries, greasy food, burger, fried chicken.
  • Add healthy foods in your diets such as veggies, grains, lean protein, leafy greens, and healthy fats.
  • Try to avoid skipping your meal because it will create more hunger and increase calorie intake.
  • Avoid sugary drinks and juices while you are on a weight loss diet.
  • Add natural drinks in your weight loss diets such as black tea, green tea, black coffee, white tea, herbal tea, coconut water, and vegetable juices.
  • Try to have one cheat day every week to keep your stomach satiate which helps to prevent your metabolism from reaching to a level of no change.

1300 Calories Meal Plan in India

diet plan by Vishruta – Professional nutritionist.

Time: 8 am

Consume 21 calories after wakeup

Drink one glass of warm water and a half teaspoon of flaxseeds.

The omega-3 and rich fiber in flaxseeds help to start the metabolism and ease your constipation.

 

Time: 9 am

Consume 274 calories in Breakfast

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Drink a half glass of milk with one bowl of sprouts poha.

Create a twist with protein and potato poha with sprouts.

 

Time: 12 pm

Consume 96 calories in Mid-Morning

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Have one date and half bowl of makhana

Prevent sugar craving with date and snack of protein and fiber in makhanas.

 

Time: 2 pm

Consume 375 calories in Lunch

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You can have three medium idlis with one bowl of sambhar and half tablespoon of coconut chutney

Coconut provides essential fats for promoting metabolism and reduce the Gl in your meal.

 

Time: 5 pm

Consume 166 calories in the Evening Snack

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Have one handful of roasted chana with a half bowl of dry bhel.

The chana provides full nutrient with high taste in bhel.

 

Time: 7 pm

Consume 59 calories in a late evening snack

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Eat one bowl of papaya.

Papaya is a rich source of fiber which prevents hunger pangs and assures light dinner.

 

Time: 9 pm

Consume 310 calories in Dinner

Blue cheese and spinach pasta

Eat one bowl of pasta with cheese and spinach. Also, eat half a bowl of basil soup and tomato.

Pasta is a healthy food such as bajra, jowar, oats, and nachni. The cheese provides you calcium to speed up the weight loss process.

Here are the 7-days weight loss plan of 1300 calories.

 

7 Days weight loss plan of 1300 calories

 

Day 1: Monday

Time: 6:30 -7: 30 am Early morning (5.5 calories)

Warm water with lime

Drink one cup of warm water with a half lime.

 

Time: 8:15 – 8:45 am Breakfast (450 calories)

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Consume two scrambled eggs, 1-slice multigrain bread, 1-cup green tea, and 2-almonds

 

Time: 10 am, Mid-Morning (134.3 calories)

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Drink 1 cup of soy milk

 

Time: 12: 30 – 1:30 pm, Lunch (151.4)

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Consume salad of spinach, Tofu, mushroom, tomato, broccoli with dressing one cup buttermilk.

 

Time: 4 pm to 4:30 pm, Evening (160 calories)

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Consume one fresh fruit – 1 medium bowl

 

Time: 7 pm to 7:30 pm, Dinner (416 calories)

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Eat chicken stew

Day 1: Food Replacement

  • Lime – Apple cider vinegar
  • Multigrain bread – Wheat bread
  • Eggs – Half an avocado
  • Soy milk – Low-fat milk
  • Almonds – Walnuts
  • Green tea – Black coffee or herbal tea
  • Tomato – Zucchini
  • Tofu – Cottage cheese
  • Spinach – Kale
  • Mushroom – Soy chunks
  • Broccoli – Asparagus
  • Chicken stew – Vegetable stew
  • Fruits – Baby carrots
  • Cucumber – Celery
  • Pita bread – 1 flatbread
  • Carrot – Beetroot

A Day-1 Exercise routine for a 1300 calorie diet

Make sure to perform the following exercise at least one set of 10 reps in a clockwise and anticlockwise way.

  • Head tilt – perform sideways and up and down
  • Neck circles
  • Shoulder rotation
  • Arm circles
  • Wrist rotation
  • Ankle rotation
  • Side lunges and Forward Lunges
  • Jumping jacks
  • Twist
  • Bicycle crunches
  • Russian dance
  • Sit-ups
  • Side crunches
  • Full squat
  • Explosive squat
  • Stretch

Day 2: Tuesday

Time: 6:30 -7: 30 am, Early morning (24 calories)

Fenugreek Seeds

Drink 2-teaspoon overnight soaked fenugreek seeds in one cup of water.

 

Time: 8:15 – 8:45 am, Breakfast – (361 calories)

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Eat two dates, 4-crushed almonds, black coffee (half cup), 1-bowl of oatmeal, half cut apple.

 

Time: 10:30 am, Mid-Morning (50 calories)

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Drink 1-cup watermelon juice.

 

Time: 12: 30 – 1:30 pm, Lunch (320 calories)

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Consume 8-slices of carrots, baked salmon, 6-asparagus, 6-broccoli florets with half cup low-fat yogurt.

 

Time: 4 pm to 4:30 pm, Evening (99 calories)

Green tea recipe

Drink one cup green tea with one multigrain biscuit

 

Time: 7 pm to 7:30 pm, Dinner (450 calories)

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Eat 5 oz of grilled chicken breast with one bowl soup of cucumber

Day 2: Food Replacement

  • Replace Fenugreek seeds with Fennel seeds
  • Oatmeal – Quinoa
  • Dates – Dried apricots
  • Apple – Pear
  • Almonds – Macadamia nuts and Walnut
  • Replace Black coffee with herbal tea such as Green tea, oolong tea, white tea, etc.
  • Watermelon juice – Muskmelon juice
  • Asparagus – French beans
  • Broccoli – Cauliflower
  • Low-fat yogurt – 1 cup buttermilk
  • Salmon – Haddock
  • Carrot – Beetroot
  • Multigrain biscuit – Saltine cracker
  • Green tea – Freshly pressed fruit juice or Black coffee
  • Cucumber soup – Lentil soup
  • Grilled chicken – Grilled veggies

Day-2 Exercise routine for a 1300 calorie diet

  • Start with sideways, up and down head tilts and 1 set of 10 reps
  • Do neck circles workout in clockwise and anticlockwise – 1 set of 10 reps
  • Do Arm circles, wrist rotation, waist rotation, ankle rotation in the same way.
  • Perform high jump – 2 sets – 20 reps
  • Triceps extension – 2 sets – 10 reps
  • Kickbacks – 1 set -10 reps
  • Bicep curls – 1 set -10 reps
  • Squat and above head press – 1 set -10 reps
  • Shoulder press – 1 set -10 reps
  • Dumbbell row – 1 set -10 reps
  • Lunges with weights – 1 set -10 reps
  • Bridge – 2 sets – 5 reps
  • Front elbow plank by holding 20-second
  • Side plank by holding 20-seconds
  • Stretch

Day 3: Wednesday

Time: 6:30 -7: 30 am, Early morning (1calories)

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Mix 1-tsp of apple vinegar in one cup of water and drink it.

 

Time: 8.15 – 8.45 am -Breakfast (431 calories)

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Eat vegetable quinoa and 3 almonds with one cup low-fat milk

 

Time: 10:30 am, Mid-Morning (95 calories)

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Drink 1-cup of apple juice.

 

Time: 12: 30 – 1:30 pm, Lunch (399 calories)

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Consume tasty salad of basil, kidney beans, zucchini, lettuce and cherry tomatoes with light dressing. Also, have some grilled salmon.

 

Time: 4 pm to 4:30 pm, Evening (0 calories)

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Drink one cup of green tea.

 

Time: 7 pm to 7:30 pm, Dinner (382.4 calories)

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Have dinner of salad made with tofu, avocado, and watermelon. Include a piece of dark chocolate containing 80% cocoa.

Day 3: Food Replacement

  • Replace Apple cider vinegar with Lime juice
  • Low-fat milk – Soy milk
  • Quinoa – Semolina
  • Apple juice – Pear juice
  • Mushroom – Eggs
  • Basil – Chives
  • Zucchini – Cucumber
  • Kidney beans – Black peas
  • Cherry tomatoes – Black olives
  • Lettuce – Chinese cabbage
  • Replace Coconut water with Watermelon juice
  • Celery – Beetroot
  • Balsamic vinegar – Lime juice
  • Tofu – Cottage cheese
  • Avocado – Chayote squash
  • Watermelon – Muskmelon
  • Dark chocolate – Low-fat chilled yogurt

Day-3 Exercise routine

  • Head tilt – 1 set (10 reps)
  • Neck circles -1 set (10 reps)
  • Shoulder rotations – 1 set (10 reps)
  • Arm circles – 1 set (10 reps)
  • Wrist rotation – 1 set (10 reps)
  • Waist rotation – 1 set (10 reps)
  • Ankle rotation – 1 set (10 reps)
  • Surya Namaskar – 3 sets
  • Meditation
  • Yoga

Day 4: Thursday

Time: 6:30 -7: 30 am, Early morning (13.8 calories)

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Consume 2-tsp soaked fennel seeds with one cup of water.

Time: 8.15 – 8.45 am -Breakfast (459 calories)

grape juice

Eat one boiled egg, one avocado pancake with one cup juice of grapefruit.

Time: 10:30 am, Mid-Morning (28 calories)

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Eat four almonds and drink one cup of green tea.

Time: 12: 30 – 1:30 pm, Lunch (405 calories)

Crispy Fish Tacos

Consume fish tacos and drink one cup of coconut water.

Time: 4 pm to 4:30 pm, Evening (31 calories)

Homemade Rosemary Herb and Cheese Popcorn

Drink one cup of black coffee and eat one small bowl of unsalted popcorn.

Time: 7 pm to 7:30 pm, Dinner (348 calories)

Eat Stir-fried vegetables with grilled chicken.

Day 4: Food Replacement

  • Replace Fennel seeds with Fenugreek seeds
  • Chance Avocado pancake with Banana pancake
  • Egg – Baked beans
  • Replace Grapefruit juice with Orange juice
  • Almond – Walnut
  • Green tea – White tea, Black coffee, oolong tea.
  • Fish taco – Veggie taco
  • Black coffee – Green tea
  • Brown rice – Broken Wheat
  • Coconut water – Buttermilk
  • Popcorn – Saltine cracker
  • Chicken – Fish, mushroom, tofu

Day-4 Exercise routine

  • Head tilt – 1 set (10 reps)
  • Neck circles – 1 set (10 reps)
  • Shoulder rotations – 1 set (10 reps)
  • Arm circles – 1 set (10 reps)
  • Wrist rotation – 1 set (10 reps)
  • Waist rotation – 1 set (10 reps)
  • Ankle rotation – 1 set (10 reps)
  • Spot jogging – 7 minutes
  • High jump – 2 sets (15 reps)
  • Forward explosive lunges – 2 sets (10 reps)
  • Scissor kicks – 1 set (15 reps)
  • Horizontal kicks – 1 set (15 reps)
  • Triceps dips – 2 sets (5 reps)
  • Push-ups – 1 set (5 reps)
  • Mountain climbers – 2 sets (10 reps)
  • Forward elbow plank – hold for 20-25sec
  • Stretch

Day 5: Friday

Time: 6:30 -7: 30 am, Early morning (9.5 calories)

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Add one lime juice in one cup of warm water and drink it.

 

Time: 8.15 – 8.45 am -Breakfast (125 calories)

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Drink one cup of black coffee and eat vegetable semolina.

Time: 10:30 am, Mid-Morning (124.3 calories)

SlowJuicer grapes

Drink one cup of grapefruit juice and eat four almonds

Time: 12: 30 – 1:30 pm, Lunch (503 calories)

Tomato Dill Tuna Wrap

Eat half avocado, half cup low-fat yogurt, and tuna with lettuce wrap.

Time: 4 pm to 4:30 pm, Evening (55.2 calories)

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Eat one medium bowl of hummus and celery.

Time: 7 pm to 7:30 pm, Dinner (501 calories)

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Drink one cup full-fat milk, eat 5 oz backed fish with squash soup.

Day 5: Food Replacement

  • Replace Lime with Apple cider vinegar
  • Semolina with Shredded quinoa or wheat
  • Black coffee – White tea or Green tea
  • Replace Almonds with walnuts or Macadamia nuts
  • Grapefruit juice with orange juice or Kiwi
  • Lettuce – Kale
  • Tuna – Tofu or Shrimps
  • Low-fat yogurt – Papaya
  • Green tea – white tea or Black coffee
  • Multigrain biscuit with Saltine cracker
  • Replace Squash soup with Pumpkin soup
  • Baked fish – Grilled chicken

Day-5 Exercise routine

  • Jogging
  • Swimming
  • Intermittent walk
  • Brisk walk
  • Intermittent sprint
  • Bicycling
  • Play games like badminton, soccer, and tennis.

Day 6: Friday (Cheat Day)

Time: 6:30 -7: 30 am, Early morning (24 calories)

Consume 2-tsp overnight soaked fenugreek seeds with one cup of water.

Time: 8.15 – 8.45 am -Breakfast (239.9 calories)

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Eat four almonds, pancake and maple syrup. Drink one cup of low-fat milk.

Time: 10:30 am, Mid-Morning (14 calories)

orange juice

Drink one cup of orange juice.

Time: 12: 30 – 1:30 pm, Lunch (630 calories)

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Eat custard (one small bowl)

Eat grilled veggies with steaks.

 

Time: 4 pm to 4:30 pm, Evening (150 calories)

Drink one cup of black coffee with pistachios.

Time: 7 pm to 7:30 pm, Dinner (640 calories)

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Eat one medium size brownie with meatballs and spaghetti.

Day 6: Food Replacement

On cheat day, you can replace any food of your choice but make sure to have the calorie in the recommended limit that is 1300.

Day-6 Exercise routine

On cheat day of your weight loss diet take rest. Taking rest is important for healing and repairing the body tissues.

Day 7: Friday

Time: 6:30 -7: 30 am, Early morning (1 calorie)

apple cider vinegar

Drink one cup of water by mixing one teaspoon apple vinegar.

Time: 8.15 – 8.45 am -Breakfast (190 calories)

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Eat Oatmeal and half apple.

Time: 10:30 am, Mid-Morning (30 calories)

Eat four almonds and drink one cup of black coffee.

Time: 12: 30 – 1:30 pm, Lunch (360 calories)

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Eat tuna sandwich and drink one cup buttermilk.

Time: 4 pm to 4:30 pm, Evening (137.6 calories)

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Eat a small bowl of hummus and baby carrots.

Time: 7 pm to 7:30 pm, Dinner (574 calories)

Eat one small bowl of fresh fruits with tofu and mushroom.

Day 7: Food Replacement

  • Replace Apple cider vinegar with Lime juice
  • Oatmeal with Quinoa
  • Apple with Pear
  • Replace Black coffee with Green tea, black tea, oolong tea, white tea.
  • Almonds – Walnuts or Macadamia nuts
  • Tuna sandwich – mushroom sandwich with Chicken
  • Replace Buttermilk with Low-fat yogurt
  • Carrots – Celery
  • Hummus – Low-fat yogurt
  • Mushroom – Lima beans
  • Tofu – Cottage cheese or Soy chunks

Day-7 Exercise routine

  • Head tilt – 1 set (10 reps)
  • Neck circles – 1 set (10 reps)
  • Shoulder rotations – 1 set (10 reps)
  • Arm circles – 1 set (10 reps)
  • Wrist rotation – 1 set (10 reps)
  • Waist rotation – 1 set (10 reps)
  • Ankle rotation – 1 set (10 reps)
  • Jumping jacks – 2 sets (20 reps)
  • High jumps – 2 sets (20 reps)
  • Burpees – 3 sets (10 reps)
  • Forward lunges – 2 sets (10 reps)
  • Squat – 2 sets (10 reps)
  • Explosive squat – 2 sets (10 reps)
  • Calf raises – 2 sets (20 reps)
  • Twist – 2 sets of 20 reps
  • Crunches – 2 sets (10 reps)
  • Side crunches – 2 sets (10 reps)
  • Triceps Dips – 2 sets (10 reps)
  • Push-ups – 2 sets (10 reps)
  • Sit-ups – 2 sets (10 reps)
  • Russian twist – 2 sets (15 reps)
  • Forward elbow plank – 2 sets of 20 sec and hold
  • Stretch

How will you feel during the diet of 1300 calories for weight loss?

Day 1

If you follow the good routine of your diet, then you will be surprised to see the result. Day-1 diet and workout will increase your confidence. It will motivate you for continuing.

Day 2

As you complete your Day-2, you will get relaxed and feel full energetic. The food you eat will keep you satiated and aid your digestion. It will help in strength training for burning extra calories. You can find a change in your mood and work productivity. This change will motivate to stick with the further plan.

Day 3

As your day-3 end, you may see that you have reduced the water weight and looking slimmer. Additionally, you will feel the peace of mind and get better sleep at night.

Day 4

After crossing the 4th day of your 1300 calorie diet, you will feel slim and light. You will be able to increase the stamina from the constant workout.

Day 5

You will feel more renewed after completing day-5. Your body will have visible changes, and your mood will boost like magic.

Day 6

On the 6th day, you will enjoy the cheat day of your diet. It will be a pleasant day after having a low-calorie diet and exercise.

Day 7

Day 7 is the end of your weight loss diet of 1300 calories. You will look slimmer and confident. The discipline of seven days diet helps to prevent bad habits. You will definitely feel happy with the results.

What to do after day 7?

You can continue with the diet of 1300 calories for maintaining your weight. If you have lost the weight completely, then continue with diet by replacing the substitute foods.

Dos and Don’ts

  • Drink plenty of water and stay hydrated. Make sure to drink at least 3 to 4 liters water every day.
  • Consume calcium and multivitamin supplement every other day.
  • Consume fish oil supplement after every three days.
  • Try to prevent stress for good weight loss because stress interferes in the weight loss process and limit it.
  • Get enough sleep and try to sleep early to reduce night hunger.
  • Make a habit of waking up early in the morning and do the workout.
  • Do not skip breakfast. Try to add plenty of nutrition containing fewer calories.

 

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