Contents:
- Medical Video: THE EASIEST MEAL PLAN YOU'LL EVER FOLLOW | 2000 Calorie Bodybuilding Cutting Diet
- How can a 2000-calorie diet help you lose weight?
- Regulate calorie intake during a 2000 calorie diet
- An example of a 2000-calorie diet guide
- 1. Menu A
- 1. Menu B
Breakfast
Medical Video: THE EASIEST MEAL PLAN YOU'LL EVER FOLLOW | 2000 Calorie Bodybuilding Cutting Diet
There are various ways of dieting out there that can help you have an ideal body weight. One of them is a 2000 calorie diet. Just as the name suggests, you need to eat as many as two thousand calories to go on this diet. How come there are so many, huh? Isn't the principle of a good diet that must limit the number of calories that enter?
How can a 2000-calorie diet help you lose weight?
The average daily calorie requirement for adults is around 2,250-2,725 kcal every day. That means you only have to cut your daily calorie intake a little if you want to go on this diet.
Can you still lose weight if you don't reduce the number of calories? Of course, if you do it right and choose the right food source.
High-calorie sources of food during this diet may not be arbitrary. Some high-calorie foods that can be boomerang are harmful to health, such as pizza and fried foods. Meanwhile, certain vegetables and fruits that may have the same amount of calories as a piece of pizza can actually maintain a healthy body.
This is because these two different foods have different ingredients. Most calories from pizza or fried foods come from flour and cooking oil, while calories from fruits or vegetables come from protein, complex carbohydrates, healthy fats, and fiber. So, different foods, different sources of calories, also different how the effects on our bodies.
Also remember that calories cannot represent the number of servings. A 2000 calorie diet still requires you to limit the frequency and portion of food. That is, you can just eat smaller portions but more often throughout the day or keep eating 3 times a day as usual. Whichever may be, provided that the total calorie intake does not exceed 2,000 calories per day.
Regulate calorie intake during a 2000 calorie diet
To be able to meet the intake of 2000 calories every 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:
- Don't 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.
Even so, the details of nutrition intake above do not automatically apply to everyone. So, discuss it first with your trusted nutritionist before going on a 200-calorie diet. Nutritionists can also suggest healthy, high-calorie food sources for you.
The diet guide above is also different if you want to be done by pregnant women or children.
An example of a 2000-calorie diet guide
The following is a recommended diet guide to get 200 calories per day of calorie intake.
1. Menu A
For breakfast
- 2 pieces of whole wheat bread and 1 tablespoon of peanut butter.
- 4 boiled egg whites.
- 1 small orange fruit.
- 250 grams of low-fat yogurt.
Lunch
- 250 grams of grilled chicken breast.
- 1 small bowl of brown rice.
- 80 grams of boiled broccoli.
Dinner
- 250 grams of lean chicken or beef.
- 70 grams of mushrooms sauteed with onions, chili, and 2 tablespoons of olive oil.
- 90 grams of wheat pasta.
1. Menu B
Breakfast
- 180 grams of wheat cereal.
- ½ cup of low-fat milk.
- 1 banana.
Lunch
- 300 grams of grilled salmon.
- 1 small bowl of brown rice.
- 90 grams sauteed mustard with olive oil.
Dinner
- 250 grams of grilled chicken breast.
- 2 sheets of whole wheat bread.
- 1 serving of mixed salad of lettuce and tomatoes.
