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1400 calorie weight loss menu

by Georgia Ede
Published: Last Updated on

The 1400 calorie diet, the safe bet to lose weight fast

One of the most followed diets, for its effectiveness. It is a diet in which you can eat everything, in its measure. A healthy , safe, balanced diet that works. Here we explain in detail the best tricks to carry out this diet so that you can lose those kilos that bother you so much.

What kind of diet is it?

The 1,400 calorie diet is a balanced , hypocaloric diet based on the Mediterranean diet , in which no group of macronutrients is eliminated.

It is a safe diet, which can be done by anyone without previous illnesses. It promises a regular and sustained weight loss over time, not excessively fast, but without rebound effect. 

It is a balanced diet because there are no large fasting periods, nor are any food groups eliminated, it is fundamentally based on carrying out a healthy diet , in which we must control the intake of carbohydrates and fats .

Bet on a healthy and natural fat-free kitchen in which fruits, vegetables and proteins of high biological value are your greatest allies.

It is hypocaloric taking into account that the average energy expenditure is approximately 1800 calories. If we ingest fewer calories than our body needs to carry out daily activity, we will not accumulate unconsumed calories in the form of fat and also the body will begin to burn energy from the reserves it has and therefore we will lose weight. This is why low-calorie diets work.

The weight loss is regular , not too fast, we can lose from 500 gr to 1.5 kg a week depending on the physical activity we undertake. That is why it is advisable to practice moderate physical exercise to achieve a faster and lasting weight loss.

Basic guidelines for carrying out the 1,400 calorie diet

  • The diet is based on a high consumption of fruits, vegetables and vegetables , as well as proteins of both animal and vegetable origin .
  • The meat , preferably white, lean meats, although the consumption of red meat is allowed, they should be parts without fat.
  • The fish , preferably white, but blue can also consume twice a week. Blue fish is rich in omega 3, which are healthy fats, but it provides us with more calories than white fish.
  • Drink 2 liters of water a day (sweetened infusions are allowed).
  • Reduce your salt intake .
  • Eliminate simple sugars and sweets from your diet .
  • Alcohol is not allowed, neither are soft drinks, carbonated, sweetened, nor industrial juices; for having high amounts of sugars.
  • It is important not to add calories to the food we eat, that is, not to add oil, or batter, or fry, etc; since all this would increase the caloric intake.
  • We should cook food on the grill, in the oven, on the grill or steamed, preferably.
  • Sauces have a large amount of fat from cream, or fried tomato, vegetables or sautéed meats that add a large amount of calories to our dishes, so they are not allowed either.
  • We must establish an exercise routine , we can start by walking 45 minutes a day.

One week menu 1400 calories

MONDAY
Breakfast
Milk alone or with coffee or tea (100 ml). A natural orange juice (200 ml) and half toast of bread (40 gr) with a piece of Burgos cheese (50 gr), two slices of York ham (40 gr) or four cookies (35 gr) or half cup of cereals (35 gr) replacing the toast.
Midmorning
1 apple (150 gr) or a skimmed yogurt (125gr).
Meal
Beef steak (120 gr) with vegetables (200 gr) and complete salad (200 gr).
Mid afternoon
A pear (90gr).
Dinner
Fish (180 gr) baked with steamed vegetables (150 gr) and potato (80 gr).

 

TUESDAY
Breakfast
Milk alone or with coffee or tea (100 ml). A natural orange juice (200 ml) and half toast of bread (40 gr) with a piece of Burgos cheese (50 gr), two slices of York ham (40 gr) or four cookies (35 gr) or half cup of cereals (35 gr) replacing the toast.
Midmorning
Fruit of your choice (200 gr) or a skimmed yogurt (125 gr).
Meal
Baked chicken (150 g) and complete salad (200 gr) and a 0% flan (100 gr).
Mid afternoon
Pineapple (180 gr) or a skimmed yogurt (125 gr).
Dinner
A French omelette with two eggs (120 gr) and natural tuna (60 gr).

 

WEDNESDAY
Breakfast
Milk alone or with coffee or tea (100 ml). A natural orange juice (200 ml) and half toast of bread (40 gr) with a piece of Burgos cheese (50 gr), two slices of York ham (40 gr) or four cookies (35 gr) or half cup of cereals (35 gr) replacing the toast.
Midmorning
Watermelon or melon (150 gr) or a skimmed yogurt (125 gr).
Meal
A plate of stewed lentils (180 gr) with potato (50 gr) and watercress and cucumber salad (200 gr) and a skimmed yogurt (125 gr).
Mid afternoon
A piece of fruit or a yogurt.
Dinner
Steamed vegetable stew (250 gr) and grilled blue fish (150 gr) and a plum (80 gr).

 

THURSDAY
Breakfast
Milk alone or with coffee or tea (100 ml). A natural orange juice (200 ml) and half toast of bread (40 gr) with a piece of Burgos cheese (50 gr), two slices of York ham (40 gr) or four cookies (35 gr) or half cup of cereals (35 gr) replacing the toast.
Midmorning
Kiwi (150 gr) or a skimmed yogurt (125 gr).
Meal
A turkey fillet (120 gr) and a complete salad (200 gr).
Mid afternoon
A skimmed yogurt (125 gr).
Dinner
Zucchini cream (300 ml) with grilled fish (120 gr) and pear (100 gr).

 

FRIDAY
Breakfast
Milk alone or with coffee or tea (100 ml). A natural orange juice (200 ml) and half toast of bread (40 gr) with a piece of Burgos cheese (50 gr), two slices of York ham (40 gr) or four cookies (35 gr) or half cup of cereals (35 gr) replacing the toast.
Midmorning
Pineapple (180 gr) or a skimmed yogurt (125 gr).
Meal
Grilled chicken (150 gr) and white rice (50 gr) with steamed broccoli (100 gr).
Mid afternoon
Watermelon (150 gr).
Dinner
Assorted steamed vegetables (400 gr) and a skimmed yogurt (125 gr).

 

SATURDAY
Breakfast
Milk alone or with coffee or tea (100 ml). A natural orange juice (200 ml) and half toast of bread (40 gr) with a piece of Burgos cheese (50 gr), two slices of York ham (40 gr) or four cookies (35 gr) or half cup of cereals (35 gr) replacing the toast.
Midmorning
Apple (200 gr).
Meal
Pasta plate Bolognese (150 gr) and a 0% flan (100 gr).
Mid afternoon
Plums (160 gr).
Dinner
Pumpkin cream (250 ml) and a skimmed yogurt (125 gr).

 

SUNDAY
Breakfast
Milk alone or with coffee or tea (100 ml). A natural orange juice (200 ml) and half toast of bread (40 gr) with a piece of Burgos cheese (50 gr), two slices of York ham (40 gr) or four cookies (35 gr) or half cup of cereals (35 gr) replacing the toast.
Midmorning
A skimmed yogurt (125 gr).
Meal
Beef steak (150 gr) and tomato and onion salad (200 gr) and and 100 gr of apple.
Mid afternoon
Pineapple (180 gr).
Dinner
Grilled sole (150 gr) with steamed spinach (200 gr).

How to calculate 1400 calories?

This menu is an estimate because it is really difficult because to the point of doneness it modifies the calories of a food or the maturity of a fruit also alters the amount of calories it has.

So it is an estimate , to get an idea of ​​what we can combine to eat around 1400 calories.

How much do you lose on the 1400 calorie diet?

It is difficult to say how much can be lost, we can say an average of lost weight, which is about 2 kilograms a week during the first week and about 1.5 the rest of weeks.

As you will know, the weight lost depends on your involvement, your will and the level of physical exercise because, as you will know, the burning of fat depends on caloric expenditure; which will increase if we exercise .

Can I do this diet if I do fitness?

You can perfectly do this diet to do fitness since we can perfectly adapt the menu with a higher caloric consumption before workouts and reduce calories at night. Always use healthy foods that allow a better training with greater performance such as the fitness diet .

You can see the protein shakes that interest you the most to improve your workouts in a specific way.

You can also do other diets or substitute animal proteins for proteins of vegetable origin that provide us with less fat, you can see them here .

If you wish, you can see a 1200 calorie or 1500 calorie menu here . Some diets similar to this with which you can achieve your ideal weight.

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