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?

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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

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

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

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

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

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

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)

Drink one cup of warm water with a half lime.

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

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

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

Drink 1 cup of soy milk

Time: 12: 30 – 1:30 pm, Lunch (151.4)

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

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

Consume one fresh fruit – 1 medium bowl

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

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)

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

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

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)

Drink 1-cup watermelon juice.

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

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)

Drink one cup green tea with one multigrain biscuit

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

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)

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

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

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

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

Drink 1-cup of apple juice.

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

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)

Drink one cup of green tea.

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

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)

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

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

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

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

Eat four almonds and drink one cup of green tea.

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

Consume fish tacos and drink one cup of coconut water.

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

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)

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

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

Drink one cup of black coffee and eat vegetable semolina.

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

Drink one cup of grapefruit juice and eat four almonds

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

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

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

Eat one medium bowl of hummus and celery.

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

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)

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

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

Drink one cup of orange juice.

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

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)

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)

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

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

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)

Eat tuna sandwich and drink one cup buttermilk.

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

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.