1300 Calorie Diet Plan Indian

Look no further for the most reliable 1300 calorie diet plan Indian. This plan will help you create a calorie deficit in your body. It can help you lose weight with no side effects. The results you will get will last a lifetime as it is a sustainable meal plan.

Furthermore, this 1300 calorie diet plan Indian has all the local foods. You can avail them without any worries at your local supermarket. The best weight loss dietician has framed this efficient plan to help you lose weight.

Nutrition with a 1300 calorie diet plan Indian

This meal chart is a weight loss diet that keeps your vitals in check. Moreover, it can save you from many other health risks that come with being overweight. It is ideal for men and women to burn fat without struggling or starving.

A dietician for weight loss can give you a personalised weight loss meal plan. But this one plan fits all is designed by experts for everyone to follow. It has foods that are easily available and suitable for all body types for weight loss.

How is a 1300 kcal diet plan helpful?

Such a meal plan can transform your mind and body with:

1. A naturally healthy weight Loss

2. Nourishes your body with nutrient rich foods

3. Improves your Metabolism

4. Stabilizes your Blood Sugar

5. Helps you have Healthy Eating Habits

6. Better mental health and focus

7. Reduces Risk of Chronic Diseases

8. Sustainable Lifestyle Changes

9. Increases your Energy Levels

10. Helps with Weight Maintenance

Best food choices for weight loss

You can have these 7 foods in your 1300 calorie diet plan. They will help you lose weight while making sure to keep you healthy and fit.   

1. Bell Peppers:

Bell peppers are low in calories. You can eat them for weight loss.

2. Watermelon:

Juicy and hydrating, watermelon is a sweet low-calorie fruit. Therefore, you can add it to your 1300 calorie diet plan.

3. Egg Whites:

Skip the yolk and go for egg whites. They are High in protein and low in calories.

4. Greek Yogurt:

You can go for Low-fat Greek yogurt for fat loss. It has a lot of protein while being low in calories.

5. Fish:

Options like salmon or tuna can be good choices for a 1300 calorie diet plan. They are low in calories and high in omega-3 fatty acids. Thus, they can help you have a smooth weight loss.

6. Quinoa:

This is a  nutritious whole grain that you can opt for in breakfast. It is low in calories and high in protein.

7. Mushrooms:

Add some shrooms to your 1300 calorie meal plan. Not only are they low in calories but also a great meat substitute in many dishes. So, add it to your diet for best results.

5 worst foods to avoid 

Watch out for these 5 worst foods that can stop you from sticking to 1300 calories a day!

1. Fried Foods:

The amount of bad fats that fried foods have is insane. You must avoid these foods to lead a healthy life.

2. Candies and ice creams:

They can be irresistible but harmful. These foods can spike up your blood pressure. Furthermore, they can hinder your weight loss journey.

3. Pre- packaged meals:

They might be convenient to fit into your busy lifestyle. But they are very harmful to your health. So, you must avoid it and stick to 1300 calories a day.

4. Sugary drinks:

Such drinks are good for nothing. They have empty calories with zero health perks. Thus, they can lead to a lot of health issues with fat gain.

5. Processed foods:

These foods are the worst choice for a 1300 calorie diet plan Indian. They have a whole lot of calories and bad fats. The added sugars and  sodium in them make it worse. So, you must avoid them.

A sample 1300 calorie diet plan Indian

Here is a sample diet chart that has 1300 calories to keep you healthy while creating a calorie deficit!

Breakfast (Approx. 300 calories)

Oats Porridge:

  – 1/2 cup rolled oats (150 calories)

  – Cooked in water or low-fat milk

Fruit:

  – 1 small banana (90 calories)

Nuts:

  – 5 almonds (60 calories)

Mid-Morning Snack (Approx. 100 calories)

Green Tea:

  – 1 cup (2 calories)

Roasted Chickpeas:

  – 1/4 cup (98 calories)

Lunch (Approx. 400 calories)

Whole Wheat Roti:

  – 1 roti (70 calories)

Vegetable Curry:

  – 1 cup mixed vegetable curry (150 calories)

Dal:

  – 1/2 cup cooked dal (100 calories)

Salad:

  – Cucumber, tomato, and onion salad (30 calories)

Curd:

  – 1/2 cup low-fat yogurt (50 calories)

Evening Snack (Approx. 100 calories)

Fruit Chaat:

  – 1 cup mixed seasonal fruits (100 calories)

Dinner (Approx. 400 calories)

Brown Rice:

  -1/2 cup cooked brown rice (110 calories)

Paneer Tikka:

  – 100 grams (200 calories)

Stir-fried Vegetables:

  – 1 cup (90 calories)

Tips to keep in mind while following 1300 calorie diet plan:

Your 1300 calorie diet plan Indian can work best when combined with these tips!

• Eat small portions of foods that have a significant amount of calories.
• Try to practice some ways of mindful eating.
• Drink a glass of water before eating. It can keep you from overeating.
• Do not rely on junk foods, as they have everything to hinder your progress of the 1300 calorie meal plan.
• Try to work out daily. You can even go for a walk or a jog anytime you’re free.
• Eat only when you are hungry.

Frequently asked questions (FAQs)