2000 Calorie Diet Live Guide to losing weight
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| Following Guide 2000 calorie Diet Live |
There
are various ways the diet in outer there that can help you have an ideal body
weight. One is a 2000 calorie diet. Exactly as the name suggests, you need to
eat as many as two thousand calories to undergo this diet. How many once, huh?
Instead of the principle of a good diet that should limit the number of calories that come in?
2000 calorie diet how can
help you lose weight?
The
average daily calorie requirement of an adult is about 2,250-2,725 kcal per
day. That means, you just have to be a little cut daily caloric intake if you
want to undergo this diet.
What
remains can lose weight if the number of calories reduced not so much? Of
course, if you do it right and choose the appropriate food source.
High-calorie
food source during her diet should not be indiscriminate. Some foods high in
calories could be a boomerang harmful to health, such as pizza and fried foods.
Meanwhile, vegetable and fruit in particular that the number of calories may be
equivalent to a slice of pizza could thus maintain the health of the body.
This
is because two different foods have different content. High-calorie pizza or
fried foods are mostly derived from wheat flour and cooking oil, while calories
from vegetable or fruit come from a
source of protein, complex carbohydrates, healthy fats, and fibers. Then,
different foods, different sources of calories, also different from how the
effect on our bodies.
Remember
also that calories could not represent a large
number of servings. 2000 calorie diet requires you to limit the number and
share of the meal. That is, you can just eat it in smaller portions but more
often throughout the day or keep eating 3 times a day as usual. That could be
anywhere, so long as the total does not exceed the calories intake of 2000
calories per day.
Set up your caloric intake
during the 2000 calorie diet
To
be able to meet the 2000 calorie intake per day, you need to consume:
- 65 grams of fat (585 calories).
- 20 grams of saturated fat (180
calories).
- 50 grams of protein (200 calories).
- 300 grams of carbohydrates (1200
calories).
- Less than 2,400 milligrams of sodium or
salt.
- Less than 300 milligrams of cholesterol.
- 25 milligrams of dietary fiber.
Other
things to note are:
- Do not consume more than 50 grams of
sugar.
- It is recommended to consume 20 mcg of
vitamin D.
- It is recommended to consume 1,300 mg of
calcium.
- It is recommended to consume 18 mg of
iron.
- It is recommended to consume 4,700 grams
of potassium.
However,
details of the nutritional intake above do
not automatically apply to everyone. Then, discuss it first with Your trust a
nutritionist before undergoing a 200
calorie diet. A nutritionist can also suggest sources of high-calorie foods
that are healthy for you.
Diet
guide above also different when it wants to do by expectant mothers or
children.
Sample
diet 2000 calorie meal Guide
The
following is the recommended diet guidelines to get your calorie intake by as
much as 200 calories per day.
1. Menu A
For breakfast
- 2 pieces of wheat bread and 1 tablespoon
of peanut butter.
- 4 hard-boiled
egg white.
- 1 small Orange fruit.
- 250 grams of low-fat yogurt.
Lunch
- 250 grams of grilled chicken breast.
- 1 small bowl of red rice.
- 80 grams of boiled broccoli.
Dinner
- 250 grams of chicken or beef with no
fat.
- 70 grams of mushrooms are sauteed with
onions, chili, and 2 spoons of olive oil.
- 90 grams of wheat pasta.
2. The Menu B
Breakfast
- 180 grams of cereal grain.
- ½ Cup low-fat milk.
- 1 piece bananas.
Lunch
- 300 grams of grilled salmon.
- 1 small bowl of red rice.
- 90 grams of cabbage stir fry with olive
oil.
Dinner
- 250 grams of grilled chicken breast.
- 2 pieces of wheat bread.
- 1 serving of salad mix lettuce and
tomatoes.
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