1300 Calorie Diet – Popular Weight Loss Diet

1300 Calorie Diet – Popular Weight Loss Diet

Most diet experts are of the opinion that a 1300 calorie diet is often the most successful one in reducing weight in adults. 3 meals, over which the calories are spread out equally, and 1 small snack form the basis of this diet. Although this diet generally works for all groups of people, surprisingly enough, it seems to work best for small-framed women.


There is one more reason why the 1300 calorie food plan is a favorite with dieters – with this much of calories to eat, it is possible to include food from each food group into the diet, which in turn ensures that your diet becomes wholesome in form and contains all the energy and nutrients that you need for healthy living, even when you cut down on the calories.

Ideally, a diet chart for 1300 calories should include fruit: 1 ½ cup, vegetables: 1 ½ cup, grains: 4 servings, meat & beans: 4 oz., milk: 2 servings, oil: 4 tsp.

However, 1300 calorie might prove to excessively low in calorific value for very active people, particularly men. In that case, it’s best to consult with a registered health care practitioner before embarking on this diet.

Weight loss rate

For every pound of weight to be abolished from the body, you need to cut out 3500 calories from your diet. If your normal diet constitutes of 2000 calories on a daily basis, bringing it down to 1300 will help eliminate 700 calories flat from your regular intake. Added up for 7 days, that amounts to 4900 calories. So with this diet you are going to lose slightly above 1 lb of weight every week. Exercise in moderation will help you lose more – around 2 lbs per week.


Benefits of 1300 calorie diet

  • When low amounts of fat and carbohydrate are incorporated into a 1300 calorie diet, it can lead to remarkable weight loss within a short time.
  • Since it can accommodate foods from every food group, dieters do not need to compromise on nutrients and/or essential vitamins and minerals even when they are on this weight-loss diet.
  • To cure weight related ailments like cardiac and diabetic problems, the 1300 calorie diet is one great option.
  • 3 filling meals and a snack included in a 1300 calories a day do not induce the feeling of deprivation in a dieter which is often the case with low-calorie diets.
  • 1 day sample plan for 1300 calorie intake

    3 main meals (400 x 3 calories) and 1 snack (100 calories) are included in this diet.


    2 slices of 100% whole-wheat toasted bread layered with margarine (1tsp) + 2 eggs (hardboiled) + orange juice, ½ cup can give you 400 calories.

    You can also have a cup of whole-grain cereal with 1 cup of skimmed milk + 1 medium apple + 1 slice of low-fat cheddar cheese + 7 black walnuts. That will also amount to 400 calories roughly.


    100 gm Turkey sandwich + 1 spinach salad +7-8 extra-large whole strawberries will be 400 calories.

    Alternatively, you can opt for a grilled (skinless) chicken breast (3 oz.) + 1 slice of whole-wheat bread + 1 cup of green salad with no dressing + 1 cup of low-fat yoghurt.


    Turkey Meatloaf (3 oz.) + ½ cup mashed potato + 1 cup (steamed) broccoli + 1 cup tossed salad with a drizzle of olive oil.

    Alternatively, you can also have 1 serving of Lean ground beef patty (3 oz.) + 1 cup of chopped lettuce + 200 gm of pasta.

    Eating out

    Eating out on a 1300 calorie diet is possible if you are careful of what you are eating. McD’s Chicken salads are a good choice for roughly 300 calories. Subway’s 6” Veggie Delight subs are also the same. A Meat Lasagna without extra cheese would give you 377 calories too, which is well within your range. Just stay away from dips, sauces and calorie loaded dressings to stop extra calories from seeping into your meals.

    For the 100 calorie snack that you are entitled to, choose from nutrient dense foods like low-fat yoghurt, walnuts, almonds, raisins, low-fat cheese wedges, fruits or a cup of berries.

    Planning your own 1300 calorie meal plan

    Rules to follow

    • Choose foods from all food groups although carbs and fats should be limited in quantities.
    • Demarcate the calorie segments (400 x 3 + 100) clearly in your diet and adjust the levels if you happen to eat more at any one by reducing the intake in your next meal.
    • Follow USDA guidelines to customize a well-balanced eating plan.
    • Make healthy food choices.