Lose Weight with 1400 Calorie Meal Plans
Benefits
1400 calorie daily meal plans can produce marvelous benefits for those people wanting to lose weight. As long as it is about 500 calorie less than the number of calories you usually consume, you will lose weight. In addition, there is the nutritional value of the foods eaten.
A 1400 calorie diet gives you enough leeway to vary your diet as compared to a 1200 calorie diet, for example. You lose weight quickly, but your weight loss is more likely to be maintained than weight lost on a crash diet of 1000 calories or something similar.
Dangers
A 1400 calorie diet can pose dangers if you continue with this lowered calorie level for a long period of time such as more than six weeks or for many months. This is because your metabolism will continue to lower and your body will burn less fat. This is the point when you reach a weight loss plateau. Depending only on the diet then is not enough. You need to boost your metabolism with exercise such as cardio, aerobics and strength training.
When resorting to a 1400 calorie meal plan, it should be done gradually to avoid your metabolism slowing down. By the same token, you should gradually return to a maintenance plan after the weight is lost. The reason for this is that when calories are too low, your muscle mass is broken down for energy and your metabolic rate drops. It is very important to avoid returning to your previous eating patterns, and to make a lifestyle plan of eating to maintain your new weight.
Meal Plans - Instructions
The following are two 1400 calorie meal plans you could alternate as you wish every 3 days for 14 days. The foods used here are basic; you can vary your vegetables by substituting broccoli or leeks for the vegetables for example. Weight loss would vary but you should be able to lose 3- 4 lbs. a week; depending on your body metabolism. Stop the diet after 2 weeks, for about 1 week and start again if you have not yet achieved your desired weight. During that week, do eat with common sense, and do not rush back to how you were eating before you started the diet.
Start the day with a breakfast. Do not skip this important meal. You may eat as large a portion as you want of vegetables, meat and fish. In each of these diet plans, you have about 250 calories in breakfast, 450 in lunch and 450 in dinner.Eat healthy snacks like like frutis such as apples, blackberries and raisins. You may also use nuts and vegetables to add the remaining 250 calories. Remember that the more vegetables and fruit you eat, the better it is for your health.
Meal Plans - Diet Plan 1
DAY ONE
Breakfast
- 1 apple of 1/2 grapefruit
- 1 cup cereal
- 1 cup coffee or tea
Lunch
- 1 cup vegetable soup
Dinner
- 1 beefsteak or 1/2 baked chicken
- Mixed greens
DAY TWO
Breakfast
- cup coffee or tea
- 1 slice French toast
Lunch
- 1 apple
- 2 hard-boiled eggs
- Grated carrots with French dressing
Dinner
- Boiled lean meat
- Fruit salad
DAY THREE
Breakfast
- 1 cup cereal
- 1 banana
Lunch
- Fruit salad
Dinner
- Broiled lean frankfurters
- Lettuce and tomatoes
Meal Plans - Diet Plan 2
DAY ONE
Breakfast
- Whole-wheat English muffin
- 1 teaspoon butter or jam
- 4 oz. orange or grapefruit juice
Lunch
- 1 tossed salad with French dressing
Dinner
- Steamed fish
- Parslied sliced tomatoes
DAY TWO
Breakfast
- 1 cup milk or chocolate milk
- 2 hard-boiled eggs
Lunch
- 1 orange
- 1 fish filet
- Lettuce
Dinner
- Boiled or grilled chicken
- Yogurt
DAY THREE
Breakfast
- 1 cup coffee or tea
- 1 cup oat bran
- ½ cup strawberries
Lunch
- Yogurt
Dinner
- Beefsteak
- Grated carrots with French dressing
Tips to Remember for Success
For optimal success on a 1400 calorie plan, ensure that you drink plenty of water to avoid becoming dehydrated. Try to avoid alcohol, sugar and salt. Be sure to Include cardiovascular and strength training exercises at least three times a week.
References
WeightLossDiet4U. 1400 calorie diet plan. https://www.weightlossdiet4u.net/1400_calorie_diet.htm
Diet Bites. Nutritional Notes & Recommendations for the 1,400 Calorie Meal Plan. https://www.dietbites.com/Free-Meal-Planners/1400-calorie-diet-plan.html
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