1400 calorie diet is one of the most effective techniques to lose weight fast, that brings the cholesterol, triglycerides and body fat down to a healthy level. The diet works by limiting the carbohydrate and fat consumption, and increasing the protein and vitamin intake in the body. Unlike other low carb diet plans that offer inadequate carbohydrates and allow excessive fat intake, 1400 calorie diet plan provides moderate to reasonable amounts of carbohydrates and healthy (unsaturated) fat with high proteins and fibers in the body.
The diet is also beneficial for people suffering from diabetes as it not only helps lose those extra kilos but also curbs the blood sugar levels in the body. Therefore, 1400 calorie diabetic diet when planned in a well-balanced manner, offers enough sugar and calories to meet the nutritional requirements of an individual.
Diet Plan Guidelines
Sample Diet Plan #1 - 1325 Calories
Sample Diet Plan #2 - 1411 Calories
Sample Diet Plan #3 - 1468 Calories
Following 1400 calorie diet plan may sound very simple but requires proper planning and lots of dedication. While following the diet make sure you don't restrict all carbohydrates from the diet as it can be extremely unhealthy in the long run. However, to round out the nutritional needs and deficiencies, you can also start taking high quality vitamin and mineral supplements with the diet.
The diet is also beneficial for people suffering from diabetes as it not only helps lose those extra kilos but also curbs the blood sugar levels in the body. Therefore, 1400 calorie diabetic diet when planned in a well-balanced manner, offers enough sugar and calories to meet the nutritional requirements of an individual.
Diet Plan Guidelines
- Instead of having three large meals, try consuming three small meals and two snacks. This will improve the metabolic rate and keep it functioning at optimum levels.
- Plan the diet menu in advance, and start counting the calories of each food item you eat.
- Make healthy and nutritious food selection by eating lots of fruits and vegetables, and avoiding processed or junk foods that are high in fats.
- Regular exercise like cycling, swimming, running, walking, etc. for 20 - 30 minutes, thrice a week, will help to lose weight fast.
- Keep yourself hydrated by drinking plenty of water and juice, as this will also flush away the impurities and toxins from the body.
Sample Diet Plan #1 - 1325 Calories
| Meal Time | Foods | Calories |
| Breakfast | 2 scrambled eggs, sliced whole wheat toast, green tea or any fruit juice | 265 calories |
| Mid Morning Snacks | 1 cup low fat yogurt | 145 calories |
| Lunch | Grilled chicken sandwich, fresh fruits | 345 calories |
| Mid Afternoon Snacks | 1 slice whole wheat bread, 3 oz water packed tuna, 1 tbsp low-fat mayo | 330 calories |
| Dinner | Green salad, grilled chicken, water or green tea | 240 calories |
Sample Diet Plan #2 - 1411 Calories
| Meal Time | Foods | Calories |
| Breakfast | 1 pack instant oatmeal, 1 cup skim milk | 237 calories |
| Mid Morning Snacks | 1 cup applesauce | 195 calories |
| Lunch | Caesar salad, fat free dressing, grilled salmon, green tea or water | 369 calories |
| Mid Afternoon Snacks | Bell pepper with, or hummus | 150 calories |
| Dinner | Shrimp scampi with, or pasta, mixed garden veggies, green tea or water | 490 calories |
Sample Diet Plan #3 - 1468 Calories
| Meal Time | Foods | Calories |
| Breakfast | 1 grapefruit, 1 slice whole wheat toast, water or green tea | 145 calories |
| Mid Morning Snacks | 1 apple, 1 tbsp peanut butter | 165 calories |
| Lunch | Chicken wrap, banana, green tea or water | 483 calories |
| Mid Afternoon Snacks | 1 cup puffed rice cereal, 1 cup skim milk, 1 cup blueberries | 275 calories |
| Dinner | Beef stir fry, water or green tea | 400 calories |
Following 1400 calorie diet plan may sound very simple but requires proper planning and lots of dedication. While following the diet make sure you don't restrict all carbohydrates from the diet as it can be extremely unhealthy in the long run. However, to round out the nutritional needs and deficiencies, you can also start taking high quality vitamin and mineral supplements with the diet.