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Now make your weight loss easy, safe, and quick with 2300 calories diet plan. What if you are told, that you can now lose weight that too for free? What will be your reaction to this? Haaaaaaaa…! Well, then everyone must get ready for the same expression.
When it comes to a healthy you then Fitelo is the first name that shall definitely come to your mind. The reason behind this is, that we just don’t want to make you slim but provide you with a safer and permanent good change.
We understand that weight loss could be challenging, but we also, believe nothing is impossible. So, get ready to start your journey with this diet plan for weight loss that will surely help you lose inches and get fit.
What Is A 2300 Calories Diet Plan?
2300 calorie meal plan to lose weight is a plan that includes the intake of foods that will provide you with only 2300 calories in total in one whole day.
But before you get to the actual 2300 kcal meal plan, it is important to understand the meal portions of the different foods. This is because you can make sure you are getting all the nutrients you and your body need.
However, according to the 2015-2020 Dietary Guidelines for Americans, if you are on a healthy 2300-calorie meal plan then below are the amounts you should eat:
Green Leafy Vegetables
- You should eat 2 cups of dark green vegetables which includes canned, frozen, and fresh dark green leafy vegetables, either cooked or raw.
Orange and Red Vegetables
- You should also add 6 cups of orange and red vegetables, including all frozen, canned, fresh orange, and red vegetables and juices in a 2300 calorie meal plan.
Starchy Vegetables
- In a 2300 calorie meal plan Indian also must include starchy vegetables, like potatoes, green peas, cassava, and all every week.
Other Vegetables
- You should also add 5 cups of the other remaining vegetables weekly in a 2300 calorie meal plan for weight loss which counts as a cup of either raw or cooked vegetables, 2 cups of leafy salads, a cup of 100% vegetable juice
You can, however, consume
- Legumes
- Fruits
- Grains
- Dairy Products
- Proteins
- Oils
2300 Calories Diet Plan
Here is a 2300 calories diet plan for 2 days that you can follow. It is easy to follow and will surely help you with weight loss.
Moreover, the food items mentioned in the diet plan are easily available in the market, are affordable also, and are part of a healthy diet plan for weight loss.
So, let us take a look at the below 2300 calories diet plan Indian that you can follow.
| Early Morning | 1 Glass lukewarm lemon water with 5 soaked almonds |
| Breakfast | 1 Stuffed paratha/1 katori daliya/1 katori namkeen oats daliya/60 g poha with 1 bowl of curd |
| Mid Morning | Fruit 200 g (quarter plate) |
| Lunch | Salad without salt, 2 chapatti, 1 bowl veg |
| Evening | 1 Cup tea, handful roasted makhanas |
| Late Evening | 1 Cup soup |
| Dinner | Salad, 1 chapatti, 1 bowl dal, 1 bowl veg |
| Post Dinner | 1 glass 200 ml milk |
To continue to lose weight with a healthy 2300 calorie meal plan connect with us now!
Meal Planning Tips
How to plan your 2300 calories diet with your favorite ingredients and dishes. Here are some tips that can be of some help while making your own diet.
- Include a variety of fruits, vegetables, and carbs in the form of whole grains, protein, and fat to provide your body with a broad range of vitamins, minerals, and other essential nutrients.
- To make your food balanced you can have Greek yogurt on top of berries along with your breakfast. For lunch, you can have chicken breast cooked in olive oil or legumes. Don’t forget to include healthy fat in the form of cheese and peanut butter.
- Depending on your meal plans make a detailed grocery list for the week that includes all the ingredients of your meal plan, to make sure you buy everything you need.
- You can pre-prep and chop your veggies and other ingredients to avoid making unhealthy food choices at the last moment. The same goes with your snacks, have nuts, fruits, and pre-cut veggies in the fridge to have them.
Benefits Of A 2300 Calories Diet Plan
A 2300 calorie diet is usually tailored for weight loss. In the process of losing and maintaining a healthy diet, this diet plan provides many more benefits. Let’s have a look at them.
1. Support Weight Loss
For those people who are working out moderately, this 2300 calories diet plan is good to support their current weight. It helps them to maintain their weight and with little more workouts they can reduce their weight.
2. Provide Ample Of Energy
This diet plan provides an ample amount of energy because an elaborate 8 meals for a day. The meals include well divided macro and micronutrients.
The carbs, protein, and healthy fat provide a good amount of energy and also help in weight loss. 1 serving of stuffed paratha alone provides around 300 kcal.
3. Prevents Nutritional Deficiency
As the 2300 diet plan includes a variety of food groups, it prevents your body from nutritional deficiency. In the lower calorie which are well designed, they can lead to nutritional deficiency.
Apart from this sample diet, you can include nuts, berries, a bowl of Greek yogurt, 4 tsp of chia seeds, and 2 tbsp of other seeds in the meal plan.
4. Supports Muscle Growth And Maintenence
If you are into regular physical activity, particularly strength training, then a 2300 calories diet plan provides enough calories to support your muscle growth and maintenance. A sufficient amount of calories and a good amount of protein is required to repair and build muscle tissues.
5. Enhances Athletic Performance
A 2300 calories diet plan for active athletes provides sustained energy levels. It helps in quicker recovery post exercise. If you feel you need to increase or add more protein then you can do so by keeping the calories in mind.
6. Supports Healthy Aging
As you age it is important to maintain a diet that provides you sufficient calories and nutrients for overall health. This 2300 calories diet plan supports healthy aging by providing the energy your body needs. In addition to that you can include more antioxidant and anti-inflammatory rich foods.
Other Diet Plans That Are Low In Calories
Apart from the 2300 calorie diet plan, the expert dietitians of Fitelo also, recommend you to follow the below diet plans for quick weight loss.
They are not regular diet plans but therefore, which means they are customized according to a specific number of calories that you should intake.
Let’s begin
1. 1000 Calorie Diet Plan
This diet plan will provide your body with 1000 calories and this is the best diet to lose weight in one month. 1000 calorie meal plan for weight loss is not a diet plan that asks you to starve. It is about making low calorie food choices to lose weight.
2. 2000 Calorie Diet Plan For Vegetarians
Here is another diet for vegetarian people, and this will not let you do an intake of more than 2000 calories. Being a vegetarian if you are struggling to lose weight then this diet plan can be your weight loss companion.
3. 1400 Calorie Indian Diet Plan
This 1400 calorie Indian diet plan, doesn’t have any plans to make you starve and lose weight. It has a well designed 8 meals per day which will help you lose weight.
4. 700 Calorie Diet Plan
700 calories does seem very less for an adult body. However, this diet plan includes a lot of fruits and veggies along with good protein sources to lose weight. If you want to lose weight quite fast, then following a 700 calorie diet plan is one of the best and most healthy weight loss tips.
5. 1300 Calorie Indian Diet Plan
Here is another diet plan that is less than 2300 calories. A perfect diet for you to lose weight. This 1300 calorie meal plan is for weight loss with a balanced diet with 8 meals per day.
6. 900 Calorie Indian Diet Plan
This 900 calorie Indian diet plan for weight loss provides a well designed 6 meals per day to help you lose weight easily. So, this diet plan is recommended by the best dietitians of Fitelo and is a safe way of losing weight.
7. 1800 Calorie Diabetic Diet Plan
How to lose weight with a diabetes diet plan? Well, here is a free sample for diabetic people under 1800 calories. Happy Weight Loss!
8. 2200 Calorie Meal Plan
If you are in a hurry to lose weight, then now is the time to follow the 2200 calorie diet plan by Fitelo. This diet plan suggests you take a good amount of protein rich foods to lose weight and build muscle too.
9. 1400 Calorie Diet Plan
Presenting you with another diet plan that will let you manage an intake of just 1400 calories in a day. This 1400 calorie diet plan provides a sample for 7 days with 8 meals per day. Click to follow.
Weight Loss Transformation
When one has to lose weight, then no reason to work. While, if someone is not very determined to lose weight, they will make hundreds of reasons like age factor, health issues, busy routine, etc.
So, if you are still thinking about whether to get slim or not, take some inspiration from one of the truly inspiring weight loss success stories of one of our clients.
Fun Fact
2300 calorie diet plan can limit the calories but not the taste. However, click here and take a look at the healthy swaps that you can eat in your cheat meal.
They are healthy, delicious, and moreover, less in calories than what you eat on the streets.
Frequently Asked Questions
Does The 2300 Calories Diet Plan Help In Weight Loss?
Yes, it does help in weight loss because it balances the calorie intake in your body preceding you from gaining weight.
Who Should Not Follow A 2300 Calories Diet Plan?
2300 calorie diet plan is, however, safe to follow. But still one should consult a proper dietitian or a doctor before following this as it limits the calorie intake.
What Shouldn’t You Eat In 2300 Calories Diet Plan?
You should, therefore, avoid drinking sugary beverages, foods, fried foods, unhealthy fats, etc.
Contact Us Today
We understand it is a bit tricky which diet plan will work for you and which will not, it can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized diet plan or any diet plans, and we will help you fulfill your new year’s resolution.
Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life.
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