The safest way to lose weight is to maintain a healthy diet and regular exercise routine. However, in some cases a low calorie diet may be helpful to lose weight. These diets should not be followed for a long period of time. The following article provides information about the 2000 calorie diet plan.
A moderately active adult (30-60 minutes of exercise thrice a week) needs about 15 calories per pound to maintain his or her weight. It is obvious that a less active person would need fewer calories and a more active person would need more. So, you should determine your daily calorie needs before opting for a 1500, 1800, or 2000 calorie weight loss diet. The recommended daily calorie intake for a moderately active adult female who weighs about 132 pounds is 2000 calories. The number of calories required varies according to the weight, daily physical activities, and overall health of the person. If you have diabetes, you should opt for a 2000 calorie diabetic diet after consulting your physician and dietitian. Given below are the various diet plans for this diet plan.
Sample 2000 Calorie Diet Menus
|Sample Menu||Breakfast||Morning Snack||Lunch||Evening Snack||Dinner||Total Calories|
|Sample 1||Omelet (with 3 egg whites, 1 yolk, sliced onions, chopped zucchini, and garlic): 210 calories and 2 slices of granary toast with jam: 250 calories||Small bowl of natural, fat-free yogurt: 60 calories and small apple: 50 calories||Chicken pasta salad (one chicken breast with cherry tomatoes, cucumber, and green peppers): 200 calories, 4 tablespoons whole-wheat pasta (with 1 tablespoon low-fat mayonnaise): 200 calories, and fruit juice: 80 calories||2 slices of malt loaf (with thin smear butter): 200 calories||Chili con carne using 125g lean chopped beef with 150ml chopped tomatoes, 1 green chili (chopped and deseeded), one onion, 100g kidney beans: 610 calories, salad with light dressing: 85 calories, and one small low-fat fruit trifle: 55 calories||2000 Calories|
|Sample 2||2 wholemeal toast slices with a thin layer of butter: 200 calories, bacon and eggs (2 rashers bacon, one scrambled egg): 310 calories, and fruit juice without sugar: 60 calories||1 fruit, like banana: 110 calories||Pasta and prawn salad: 300 calories, 2 rice cakes with low-fat cottage cheese and chives: 110 calories||Muesli or honey nut health bar: 200 calories, one large slice of melon: 50 calories.||Roast chicken leg or wings 150g: 240 calories, mashed potatoes (1 cup): 125 calories, fresh vegetables, herbs, and light oil: half plate (cabbage, cauliflower, carrots, and broccoli): 180 calories, gravy: 60 calories, and yogurt: 55 calories||2000 Calories|
|Sample 3||2 scrambled eggs: 220 calories, 2 slices of bacon from microwave: 50 calories, 1 serving of jam: 60 calories, 2 slices of whole grain toast: 140 calories, margarine: 60 calories, and 1 cup of skimmed milk: 90 calories||Light crackers with cheese: 100 calories and fruit juice: 80 calories||3 crunchy tacos: 450 calories||1 fruit, like kiwi: 30 calories and 2 small oranges: 70 calories||Vegetable soup: 200 calories, chicken chow mein with vegetables: 350 calories, and yogurt and 1 fruit: 100 calories||2000 Calories|
|Sample 4||1/2 cup cornflakes with 1 cup of skimmed milk: 250 calories, 2 wholemeal toast slices with a thin layer of butter: 200 calories||1 medium apple: 80 calories, 1 low-fat yogurt: 50 calories||Cod bake frozen meal: 320 calories and 1 large salad: 100 calories||2 oranges: 80 calories and 1 kiwi: 30 calories||1 bowl steamed broccoli: 50 calories, 1 bowl cooked brown rice with peas: 390 calories, 4 oz broiled salmon: 350 calories, and fruits and low-fat yogurt (after dinner snack): 80 calories||2000 calories|
Following a low-calorie diet plan does not mean that you will have to eat dull and tasteless food. Today’s highly competitive food market offers top-quality, satisfying, healthy, and tasty substitutes for every food which is high in calories. In such diets you are supposed to include low-fat, no fat, sugar-free, and low-calorie food items. So, designing a low-calorie diet menu should not be difficult. You can also change the cooking methods to change the taste a bit. Body metabolism, age, gender, activity level, weight, and habits influence your dietary needs. A little bit of discipline and control is necessary if you want to lower your daily calorie intake. Maintaining the weight within normal limits is necessary if you want to lead a healthy and active life.