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1,300 Calorie Diet, High in Protein

by Georgia Ede
Published: Last Updated on

The 1,300 calorie diet, a low calorie weight loss diet

This 1,300-calorie  diet is a hypocaloric diet, that is to say, low in calories, with it you can lose weight since fewer calories are ingested than are expended. For this reason, the body is forced to take accumulated energy in the form of fat to perform its basic functions.

This diet consists of a weekly menu, the calories provided by these menus are of approximate value . Keep in mind that it is a hypocaloric diet and that you should monitor your caloric expenditure to avoid disturbances in the functioning of the body.

Taking into account the caloric expenditure of an adult in normal physical conditions, we can affirm that this diet is a  hypocaloric diet , since it is below the calories that a normal person requires.

Always to do any type of diet we must take into account the caloric expenditure of our body, a person who carries out a sedentary life is not the same as another person who does sports or performs a job in which he is capable of burning many calories. 

You should not prolong this diet or menus for a long time since it can cause a lack of vitamins and physical weakness, especially because a reduced amount of carbohydrates is ingested .

What can I eat on the 1,300 calorie diet? And why not?

These are the main recommendations to carry out the diet

  • Avoid  the  consumption of sweets, prepared sauces, cream, fried foods  and breaded and all those  to OOD rich in fat.
  • We must avoid red meat, it is preferable to consume turkey and chicken, pork or beef only the lean parts and lamb only occasionally.
  • The oil, preferably we will use the extra virgin olive oil for its omega 3 content, but we must measure the quantities since otherwise we will consume excess calories.
  • It is advisable to prepare the tea and infusions yourself since the ones they sell are usually very sugary.
  • We must regulate dairy  consumption  . The yogurts we will choose the  skimmed 0%,  the  milk  preferably  skimmed or semi- skimmed . Cheeses, very strong or fermented (Roquefort, Gorgonzola, etc.) are forbidden, and if they are consumed it should be very occasionally, cured cheeses maximum 2 times a week in moderation. Burgos-type fresh cheese is ideal for this type of diet, since we find it skimmed 0% low in fat. There is a  0% skimmed whipped fresh cheese that serves as a substitute for cream  to prepare sauces. We can also use it with saccharin as a cream for desserts.
  • The  spices are free to use  as they do not provide calories and add flavor to our dishes.
  • The oil used to cook food cannot exceed 2 tablespoons at each meal.
  • In the indication of “piece of fruit”, we recommend that you choose between the following: apple, pear, orange, 2 plums, 2 tangerines, 2 pineapple slices, 5 strawberries, two watermelon or melon slices, 1/2 banana.

1300 calorie menu

DAY 1
Breakfast
A glass of plain skimmed milk (200 ml). A natural orange juice (250 ml) and half toast of bread (30 gr) with a piece of Burgos cheese.
Midmorning
 A piece of fruit (200 gr).
Meal
Baked blue fish (120 gr) with cauliflower (80 gr) without bechamel sauce.
Mid afternoon
Skimmed fruit yogurt (125 ml)
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Vegetable cream (150 gr) and a French omelette (80 gr). A yogurt.

 

DAY 2
Breakfast
A glass of semi-skimmed milk (200 ml). A natural orange juice (250 ml) and half toast of bread (30 gr) with a slice of turkey.
Midmorning
Skimmed fruit yogurt (125 ml).
Meal
Complete salad (200 gr) and grilled chicken (120 gr). An infusion.
Mid afternoon
A natural orange juice (250 ml).
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A bowl of defatted broth (250 ml) and grilled vegetable stew (200 gr).

 

DAY 3
Breakfast
A glass of semi-skimmed milk (200 ml). A natural orange juice (250 ml) and half toast of bread (30 gr) with a piece of Burgos cheese.
Midmorning
A piece of fruit (200 gr) and yogurt (125 ml).
Meal
Panaché of assorted vegetables (200 gr) and grilled fish fillet (120 gr). A piece of fruit (150 gr).
Mid afternoon
A natural orange juice (250 ml).
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Vegetable cream (200 ml) and an infusion.

 

DAY 4
Breakfast
A glass of semi-skimmed milk (200 ml). A natural orange juice (250 ml) and half toast of bread (30 gr) with a slice of Serrano ham.
Midmorning
A piece of fruit (200 gr).
Meal
Chicken or turkey (150 gr) baked with vegetables or cucumber and lamb’s lettuce salad (150 gr).
Mid afternoon
A natural orange juice (250 ml).
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A pumpkin cream (200 ml) and an infusion.

 

DAY 5
Breakfast
A glass of semi-skimmed milk (200 ml). A natural orange juice (250 ml) and half toast of bread (30 gr) with a slice of turkey.
Midmorning
A piece of fruit (200 gr) and yogurt (125 ml).
Meal
Complete salad (150 gr) with grilled hake fillet (200 gr) and a piece of fruit.
Mid afternoon
A natural orange juice (250 ml).
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 Noodle soup (200 ml). A yogurt (125 ml).

 

DAY 6
Breakfast
A glass of semi-skimmed milk (200 ml). A natural orange juice (250 ml) and half toast of bread (30 gr) with a piece of Burgos cheese.
Midmorning
A piece of fruit (200 gr).
Meal
Soupy rice with vegetables and chicken (180 gr) and an orange.
Mid afternoon
A natural juice (250 ml).
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Baked sea bass (180 gr) with sautéed chard (50 gr) with ham (10 gr).

 

DAY 7
Breakfast
A glass of semi-skimmed milk (200 ml). A natural orange juice (250 ml) and half toast of bread (30 gr) with a slice of Serrano ham.
Midmorning
A piece of fruit (200 gr).
Meal
Half a plate of pasta to taste (100 gr) and cucumber and watercress salad (100 gr). An infusion.
Mid afternoon
A natural juice (250 ml).
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One egg and one white omelette with natural tuna and boiled green beans.

 

1,300 calorie high protein diet

The 1,300 calorie diet is high in protein and low in carbohydrates, but if you still want to make it higher in protein, you can modify the breakfasts with more protein foods and less carbohydrates.

For this you can include oats , eggs or proteins of vegetable origin that give us less fat, if you want to know them click here .

1300 calorie dissociated diet

The dissociated diet is a form of food that prohibits the combination of foods from different nutritional groups, if you are interested in this type of diet you can learn more about it by clicking here .

If you have not been convinced to carry out this diet of 1300 calories, perhaps these other alternatives may be of interest to you;

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