The 7-day 1300 calorie diet plan is strategically created for those who want to lose that last bit of extra flab. This low-calorie diet spot reduces the clingy flab by boosting your metabolism, increasing satiety, mobilizing fat, and reducing hunger. And the best part, you can eat 6 meals per day and still get a chiseled and attractive body in just a few days! Keep in mind that this diet is meant for those who have already lost a chunk of flab and are struggling to lose that last extra inch. Suddenly going on a low-cal diet will slow down your metabolism, and you will gain weight instead of losing it. Follow this diet plan for 2-3 weeks with one cheat day every week to see actual results. Here’s our step-by-step guide to the 1300 calorie diet for weight loss.
Be realistic when it comes to losing the last bit of fat. Your weight loss will depend on a host of factors, such as age, current weight, medical history, genes, lifestyle, water intake, etc. It may take 1-3 weeks to lose the flab. The trick is not to panic if you haven’t lost weight in a week.
Write down your goals in a journal. Also, when it comes to adhering to a weight loss plan, make checklists for the next day so that you can check the ones that you have followed. It will give you a clear picture about your adherence to the plan and why it worked or didn’t.
Do not lower your calorie intake if you could not shed the flat in a week’s time.
You should exercise 3-5 hours per week to hasten the fat loss and also tone your body by building lean muscle mass.
Avoid foods that do nothing but harm your body, such as fries, pizza, burger, oily and greasy food, fried chicken, etc., and consume more whole grains, veggies, fruits, leafy greens, lean protein, low-fat dairy, and healthy fats.
Eat every 2-3 hours to keep your cells and metabolism active. More importantly, you should not skip meals to consume fewer calories. Skipping meals will only make you eat more in the next meal, and you will consume more calories.
Be very careful with that bottle of packaged fruit juice. Most packaged juices or drinks have added sugar and artificial colors and flavors, which can harm your health. Also, avoid consuming unlimited alcohol, soda (diet or not), and energy drinks. Drink black coffee, green tea, black tea, white tea, oolong tea, herbal tea, buttermilk, coconut water, water, freshly pressed fruit and vegetable juices, detox water, etc.
Have a cheat day every week not only to satiate your tummy and taste buds but also to prevent your metabolism from plateauing.
Now, you have an idea what you should and should not do to make this diet plan a success. Here’s the 7-day 1300 calorie diet plan for weight loss.
Total Calories – 1317.2 Total Carbs – 125.7 Total Protein – 96.5 Total Fat – 37.9

Here’s a list of substitute foods if you are allergic to any of the ingredients mentioned in the diet chart.

Substitutes
Lime – Apple cider vinegar
Green tea – Black coffee or herbal tea
Eggs – Half an avocado
Multigrain bread – Wheat bread
Almonds – Walnuts
Soy milk – Low-fat milk
Tofu – Cottage cheese
Spinach – Kale
Mushroom – Soy chunks
Broccoli – Asparagus
Tomato – Zucchini
Fruits – Baby carrots
Chicken stew – Vegetable stew
Pita bread – 1 flatbread
Cucumber – Celery
Carrot – Beetroot
Along with eating good food, you also need to exercise to expend the energy. Here’s your Day 1 exercise plan.
1300 Calorie Diet Exercise Routine – Day 1
Head tilt (sideways and up and down) – 1 set of 10 reps
Neck circles (clockwise and anticlockwise) – 1 set of 10 reps
Shoulder rotations (clockwise and anticlockwise) – 1 set of 10 reps
Arm circles (clockwise and anticlockwise) – 1 set of 10 reps
Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps
Side lunges – 1 set of 5 reps
Forward lunges – 1 set of 10 reps
Jumping jacks – 2 sets of 10 reps
Twist – 1 set of 10 reps
Bicycle crunches – 1 set of 10 reps
Russian dance – 1 set of 10 reps
Sit-ups – 1 set of 10 reps
Side crunches – 1 set of 10 reps
Full squat – 1 set of 10 reps
Explosive squat – 1 set of 10 reps
Stretch
How You Will Feel By The End Of Day 1?
If you adhere to the routine, you will be surprised by your will to adhere to the routine. This will boost your confidence and motivate you to keep going. So, let’s find out what you have to do on the Day 2 of the 1300 calorie diet.

Day 2 (Tuesday)
1300 Calorie Diet Plan - Day 2 (Tuesday) Pinit
Image: iStock

Meals What To Eat Calories
Early Morning (6:30 – 7:30 am) 2 teaspoons of fenugreek seeds soaked overnight in a cup of water 24
Breakfast (8:15 – 8:45 am) 1 medium bowl of oatmeal with ½ apple, 2 dates, and 4 crushed almonds + ½ cup black coffee 361
Mid Morning (10:30 am) 1 cup watermelon juice 50
Lunch (12:30 – 1:30 pm) Baked salmon + 6 asparagus + 6 florets of broccoli + 8 slices of carrots + ½ cup low-fat yogurt 320
Evening Snack (4:00 – 4:30 pm) 1 cup green tea + 1 multigrain biscuit 99
Dinner (7:00 – 7:30 pm) 1 medium bowl cucumber soup + 5 oz grilled chicken breast 450
Total Calories – 1304 Total Carbs – 128.3 Total Protein – 72.2 Total Fat – 12.6

Are you a picky eater? Then, take a look at the list of substitute foods below.

Substitutes
Fenugreek seeds – Fennel seeds
Oatmeal – Quinoa
Apple – Pear
Dates – Dried apricots
Almonds – Walnut or macadamia nuts
Black coffee – Green tea, herbal tea, white tea, oolong tea, etc.
Watermelon juice – Muskmelon juice
Salmon – Haddock
Asparagus – French beans
Broccoli – Cauliflower
Carrot – Beetroot
Low-fat yogurt – 1 cup buttermilk
Green tea – Black coffee or freshly pressed fruit juice
Multigrain biscuit – Saltine cracker
Cucumber soup – Lentil soup
Grilled chicken – Grilled veggies
On Day 2 too, you have to workout to keep your metabolism active and help your body mobilize the fat. Here’s the Day 2 exercise routine.

1300 Calorie Diet Exercise Routine – Day 2
Head tilt (sideways and up and down) – 1 set of 10 reps
Neck circles (clockwise and anticlockwise) – 1 set of 10 reps
Shoulder rotations (clockwise and anticlockwise) – 1 set of 10 reps
Arm circles (clockwise and anticlockwise) – 1 set of 10 reps
Wrist rotation (clockwise and anticlockwise) – 1 set of 10 reps
Waist rotation (clockwise and anticlockwise) – 1 set of 10 reps
Ankle rotation (clockwise and anticlockwise) – 1 set of 10 reps
High jump – 2 sets of 20 reps
Triceps extension – 2 sets of 10 reps
Bicep curls – 1 set of 10 reps
Kickbacks – 1 set of 10 reps
Squat and overhead press – 1 set of 10 reps
Dumbbell row – 1 set of 10 reps
Shoulder press – 1 set of 10 reps
Lunges with weights – 1 set of 10 reps
Bridge – 2 sets of 5 reps
Forward elbow plank – 20-second hold
Side plank – 20-second hold
Stretch
How You Will Feel By The End Of Day 2
By the end of Day 2, you will feel relaxed yet full of energy. Good food will keep you alert, satiated, and support your digestion, and strength training will help burn the calories. You will also start to notice a difference in your mood and productivity at work or school. This change will inspire you to stick to the plan, and you will be more excited for Day 3.

Day 3 (Wednesday)
1300 Calorie Diet - Day 3 (Wednesday) Pinit
Image: iStock

Meals What To Eat Calories
Early Morning (6:30 – 7:30 am) 1 cup water with 1 teaspoon apple cider vinegar 1
Breakfast (8:15 – 8:45 am) Vegetable quinoa + 1 cup low-fat milk + 3 almonds 431
Mid Morning (10:30 am) 1 cup apple juice 95
Lunch (12:30 – 1:30 pm) Kidney beans, basil, zucchini, cherry tomatoes, and lettuce salad with light dressing + grilled salmon 399
Evening Snack (4:00-4:30 pm) 1 cup green tea 0
Dinner (7:00 – 7:30 pm) Avocado, tofu, and watermelon salad + 1 small piece of dark chocolate (80% or more cocoa) 382.4
Total Calories – 1308.4 Total Carbs – 132.5 Total Protein – 36.5 Total Fat – 40.1

Here’s a list of substitutes if you are a picky eater or are allergic to any of the foods mentioned in the chart above.

Substitutes
Apple cider vinegar – Lime juice
Quinoa – Semolina
Low-fat milk – Soy milk
Apple juice – Pear juice
Mushroom – Eggs
Kidney beans – Black-eyed peas
Basil – Chives
Zucchini – Cucumber
Cherry tomatoes – Black olives
Lettuce – Chinese cabbage
Coconut water – Watermelon juice
Celery – Beetroot
Balsamic vinegar – Lime juice
Avocado – Chayote squash
Tofu – Cottage cheese
Watermelon – Muskmelon
Dark chocolate – Low-fat frozen yogurt
Day 3 is also a workout day. On this day, you will focus more on physical and mental detoxification and increasing your flexibility. Here’s your workout plan for Day 3.
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