Eating just 1,400 calories daily will more than likely lead you to shed weight, irrespective of your real age, gender and activity level. However, your individualized calorie needs vary according to your unwanted weight-management goals. Harvard Health Publications implies that men eat no less than 1,500 calories daily without medical supervision.
The National Heart, Lung and Blood Institute reports that a majority of women require 1,600 to 2,400 calories daily to keep up a wholesome weight, according to age and activity level. While men should eat at least 1,500 calories daily unless supervised by way of a doctor, lots of women can safely shed weight by simply following 1,400-calorie diet plans. When dieting without medical supervision, make an effort to lose about one or two pounds a week, suggests the Centers for Disease Control and Prevention.
Veggies and fruits
The Dietary Guidelines for Americans 2010 suggest eating 1.5 servings of fruits, plus 1.5 servings of vegetables daily, when carrying out a 1,400-calorie diet plan. ChooseMyPlate.gov notes a 1-cup portion through the fruits group equals 1/2 cup of dried fruit, 1 cup of fresh or frozen fruit, or 1 cup of juice. A 1-cup equivalent from your veggies group equals 2 servings of leafy greens, 1 cup of fresh or frozen veggies, or 1 cup of vegetable juice.
Protein and Dairy
When consuming 1,400 calories daily, the Dietary Guidelines for Americans 2010 suggest consuming 4 ounces through the protein-rich foods . group and two 1/2 servings of dairy products. A 1-ounce portion through the protein-rich foods . group equals one egg; 1/2 ounce of nuts or seeds; 1/4 cup of legumes; 1 tablespoon of peanut butter; or 1 ounce of lean meat, seafood or poultry. A 1-cup equivalent in the dairy group equals 2 servings of cottage type cheese, 1 1/2 ounces of hard cheese, or 1 cup of low-fat milk, yogurt or soy milk.
Grains and Oils
Choose grain over refined grains and healthy unsaturated fats over saturated and trans fats, whenever possible. The Dietary Guidelines for Americans 2010 suggest getting 5 ounces of grains and 4 teaspoons of oils every day when using a 1,400-calorie diet. One ounce from your grains group equals 1 cup of cold cereal; 1/2 cup of cooked cereal, rice or pasta; a treadmill slice of bread. A 1-teaspoon equivalent in the oils group is 1 1/2 teaspoons of nut butter, eight large olives, 1 tablespoon of Italian salad dressing, one-sixth of any avocado, one-third ounce of nuts or seeds, or 1 teaspoon of vegetable oil.