1400 Calorie Meal Plan And Things You Will
1400 Calorie Meal Plan There are many of you who in recent months have asked me for the diet I follow and today I bring it to you.
Before starting to do it I want you to take into account certain considerations about it.
I planned the diet myself after years of undergoing hypocalories that bordered on malnutrition and the endocrine on duty insisted that it continue. Furthermore, the results were never satisfactory, little food, anxiety, and especially frustration when seeing that he hardly ate and in many cases continued to gain weight.
All this led me to stop eating. It must be said that he was not doing very well on his head at that time and that everything added up. I lost a lot of weight that time but was on the verge of collapse. Well, I rather collapsed.
Therapy, willpower, patience, doctors and a lot of support led me to the personal moment of ‘wanting to lose weight’. As more than one of you know, I am ‘a wondering library rat’ and I started to investigate.
Finally and after many readings and several consultations with specialists (doctors, nutritionists, psychotherapists …) I decided on a hyperproteic diet.
But what is that and how does it work? And above all, how much protein did he have to eat per day? What percentage of carbohydrates and fats …?
In a balanced diet (the one that we have to follow in our daily life) we must take 15% protein, 55% carbohydrates and 30% fat. To get an idea, our rich Mediterranean diet meets those percentages.
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What would be the optimal percentages for my diet? I had read a lot of ‘literature’ about it and I was not convinced by the Atkins or Dukan type diets. I highly value my kidneys as to subject them to such levels of work. So we ruled out putting in almost 90% protein and hardly any carbohydrates. Think that the fiber we get from them and such a large deficit could lead to great problems of constipation, and the truth is that I also highly value the health of my colon.
Reading and asking again, I came to the conclusion that a caloric distribution like the one below would be ideal. (Approximate percentages)
– Proteins – 40%
– Carbohydrates – 40%
– Fat – 20%
The next thing was to decide how many calories to eat. So back to the research, finally according to my weight, height, age and physical activity (most sedentary) the figure was around 1400 calories a day.
I already had percentages of nutrients and total calories. Now it was time for the distribution of those nutrients. Yes, it is also important when you eat protein or carbohydrates.
In addition to losing weight, you know that I have (or better had) chronic insomnia and the amounts of pills I have taken in the past were (necessary) but too high.
Think of carbohydrates as quick-release energy, so ideally, take them throughout the day. In the morning they are necessary to get going quickly and as the day goes by we need to feed ourselves but not activate. So the idea is to start taking a lot of carbohydrates in the morning and reduce it as the day goes by and do the opposite with protein.
In this way we obtain the fast energy that we need for our daily life and we relax as the night approaches. Believe me, I no longer take sleeping pills and I go to bed very early. The best thing is that I sleep through the night like a baby. The next day I wake up early and looking forward to the day. What had never happened in my life!
Why are proteins so important in a diet? There are several reasons, but I want to highlight two:
– Proteins produce a feeling of satiety, something really important when we diet. They discourage us from snacking between meals.
– They make us not lose muscle when we lose weight. We just want to get rid of the fat. Yes, yes, I also value my muscles a lot.
With all my plan drawn up I went to show it to doctors, nutritionists … I am a bit cowardly and I did not want to risk losing my body. They all gave the go-ahead.
So I started. It was in January, just after Christmas. So I have been on my diet for 24 weeks. And the lost weight? Well, a lot … just over 40 kg. Yes, yes, you read correctly, they are 40 kg. I had reached morbid obesity levels and could barely move anymore. Now I’m in what doctors call overweight, so I still have a couple of months of work ahead of me. (Tomorrow I will talk about how that is about the ideal weight and the BMI)
Although it is true that the diet is working for me because of everything I tell you above, I have to tell you that the secret is DO NOT SKIP IT!
Choose a time in your life when you really want to lose weight and make the effort to follow a diet. There is no point in wanting to lose weight if you are not willing to make certain sacrifices. In addition to not achieving it, it is frustrating, creates anxiety and leads you to eat more, so the result is just the opposite of the desired one.
It would not be wrong to pay a visit to the doctor to do some tests and tell you if that diet really works well with your lifestyle.
And what about exercise? Well, that will depend a lot on your physical condition and the time you have. I started doing it late, since with so much excess weight it was somewhat risky to subject the body to what exercise. But don’t sit on the couch, go for a walk, get off the bus a stop before your destination, walk up a couple of floors …
I have recently started with a little more activity (my knees can already be put under stress due to the lost weight) At the moment I walk at a fast pace for about 45 minutes a day (just over 3 kilometers – at least to get some physical background) . I do it very early in cool weather and after having breakfast. Then a comforting shower and work the rest of the day.
Another important thing, do not skip meals, it is a bomb for the body and in the end as you will be hungry you will end up stinging and gaining weight.
There are times when it is difficult to follow our meal plan. If you have to skip the diet, do it (as much as possible) at mealtime, since you have a day ahead to spend that excess calories or at least minimize the impact of a binge. If you spend the night and go to bed, you will hardly burn what you eat and the result will be more weight for your body.
If in your case you have to lose as much weight as I do, as you lose you will have to modify the diet to eat fewer calories. A body of 50 kg does not consume the same as those of 100 kg.
And what happens when we reach our goal? Well, the maintenance phase begins. As I still have time to get to it I am starting to investigate on the subject, I will tell you when I have configured the following diet. But in advance I will tell you that for every kilo lost you must be in the maintenance phase for a week.