1400 Calorie Diet Plan

Explore the ultimate diet chart for fat loss and weight maintenance altogether with this 1400 calorie diet plan that will transform you from inside out!

Tone your body, not by starving but by eating as per the 1400 calorie diet plan. Crafted by expert dieticians, this plan is cent percent capable of getting you the desired fat loss results. It has all the foods that make a balanced diet. Moreover, it will keep you full of energy.

This 1400 calorie diet plan is fit for everyone. Not only can it make you lose fat but also keep you healthy. You can combat many other health issues that come with a bad lifestyle.

Easy weight loss with 1400 calorie meal plan

With a healthy lifestyle and meal plan, you can reach your goals. It does not only mean your weight but also your health. The plan makes sure you get the right amount of macro and micronutrients.

It strategically balances your calories in a day. Hence, making way for your healthy fat loss. It has a lot of fibre that can help your gut health.

Furthermore, 1400 calories a day is well structured. It has the perfect amount of calories an average Indian needs. Thus, it is enough to help you lose weight and stay fit. It will not just benefit your physical health but also mental health.

Who can opt for a 1400 calorie food plan?

Everyone has different bodies and unique needs. If you fall under the following categories, you can go for this flawless plan!

1. Weight Loss Goals:

If you are looking to lose weight, then hey! You may find this calorie limit effective. It can help you eat in a strategic way such that you lose weight.

2. Sedentary Lifestyle:

If your routine has a sedentary lifestyle, then you can have it. It means that you do not engage in much physical activity. In this case, a 1400 calorie Indian diet plan can be good for you.

3. Older Adults:

Older adults or senior citizens can opt for it. Especially, who are less active. This calorie limit can help them. It is so because their metabolism tends to be slower.

4. Specific Health Conditions:

There are some health conditions that can benefit from a 1400 calorie menu plan. Such as obesity or metabolic syndrome.

5. Short-Term Diets:

If you are looking for short-term weight loss for a specific occasion or event, then this could be an option.

5 Best foods for a healthy diet a 1400 calorie meal plan

Here are 5 best foods that are good for this meal plan and  can give you the best results:

1. Fruits and Vegetables:

Seasonal foods are rich in vitamins, minerals, and fiber. They help strengthen your immunity.

2. Whole Grains:

Whole grains have complex carbs and fiber, which sustain your energy levels.

3. Lean Proteins:

Lean protein sources are crucial in a 1400 calorie menu plan. They can tone your muscles and  keep you full for longer.

4. Healthy Fats:

Healthy fats are in avocado, nuts, and olive oil. They are good for heart health. 

5. Dairy or Dairy Alternatives:

You can have Low-fat milk, yogurt, and cheese. They can fuel your diet with calcium and vitamin D. You can also go for almond milk or soy milk.

A sample of strategic 1400 calorie diet plan

You can get your personalised plan from a weight loss dietician. Here is a sample that has all the benefits you need!

Breakfast (Approx. 300 calories)

– Oats Upma: 1 cup oats cooked with vegetables

– Tea/Coffee: 1 cup without sugar or with a sugar substitute.

Mid-Morning Snack (Approx. 100 calories)

– Fruit: 1 medium apple or banana.

Lunch (Approx. 400 calories)

– Dal: 1 cup cooked dal .

– Rice: 1/2 cup brown rice or 1 chapati.

– Vegetable Sabzi: 1 cup mixed vegetable sabzi like okra, cauliflower, or spinach cooked with minimal oil.

– Salad: Cucumber and tomato salad with lemon.

Evening Snack (Approx. 150 calories)

– 1/2 cup roasted chickpeas or a small bowl of sprouts salad.

Dinner (Approx. 350 calories)

– Grilled Paneer or Chicken: 100 grams of grilled paneer or chicken breast.

– Vegetable Stir-Fry: 1 cup of stir-fried vegetables like bell peppers, broccoli, and carrots with spices.

– Chapati: 1 whole wheat chapati.

Late Night Snack (Approx. 100 calories)

– Curd: 1/2 cup plain low-fat yogurt with chaat masala.

Lifestyle changes for fat loss

Your 1400 calorie diet plan will give you fruitful results fast when you club it with these lifestyle changes:

• Inculcate healthy Eating Habits
• Portion Control
• Variety of food or meals
• Regular Physical Activity or strength Training
• Keep your body Hydrated
• Have a healthy sleep cycle
• Manage Stress with yoga or meditation
• Do not eat junk or Processed Foods:
• Eat without distractions like TV or mobile phones.

Frequently asked questions (FAQs)