Down Shift to 1350 Calories

Many people are interested in Calorie Shifting.  Not knowing how to properly reduce certain nutrients makes it a dangerous diet.   A 2000 calorie diet is what the average person is recommended to eat on a daily basis.  This provides an individual with an optimal diet, in which the body receives an adaquate amount of nutrition to keep going throughout the day. 

However, 2000 calories can also seem like alot to a smaller frame individual, or someone who is not active, both which would require less caloric intake. There is a healthy way to determine your caloric intake by removing certain foods without bringing on long term detrimental results to your organs, muscles and bones.              Design your 1300-2000 Calorie Meal Plan…Cut calories and stay healthy!  Eat 5 meals a day and have something to drink with and between meals.  Fluids are equally important to a successful diet.

Add 1-2 glasses of water with 1/2 to 1 whole lemon each day.  One may also drink 1-2 cups of tea each day. (Oolong tea burns over 157% more fat than Green Tea and has become the most popular tea designed to accelerate weigh loss). Also read about if you should Avoid Sports Drinks?.

Typical 2000 Calorie Recommended Meal Plan

• 4 Fruits- 240 calories,  (approx. 60 calories each)
• 6 Vegetables- 290 Calories, (approx. 48 calories each)
• 5 servings Bread -200 calories, (Aunt Milles bread has 80 calories per serving)
• 3 Milk/Dairy -300 Calories, (Approx. 100 calories per serving)
• 2 Meats or Fish -600 Calories, (Approx 300 calories per 3 ounces)
• 3 Fats -360 calories.   (Approx. 120 calories per tablespoon)

• Breakfast
• Aunt Millies Bread** (whole/multi-grain) or Oatmeal,
• fruit,
• 1% or skim milk, 1 tsp healthy fat (Olio butter)

• Snack
• fruit,
• 1 bread (2 graham crackers)

• Lunch
• 3 ounce fish or lean meat, 
• 2 slices of (bread whole or multi-grain), 
•  salad with 1-2 vegetables Salt/Fat free dressing,
•  bread, 
• fruit

• Snack
• Vegetable, 
• Nuts 1 oz (optional protein)

• Dinner
• 3 ounce fish or lean meat,
• 2 vegetables,
• fruit, pasta/rice (bread), 
• skim milk, 1 oz no fat cheese (milk), 
• low fat dessert,
• Healthy Fat used for cooking i.e. Extra Virgin Olive Oil

**Bread: Recommend Aunt Millies Bread 2  slices is only 1 serving and 80 Calories and will save 200 calories on this Meal Plan!

 Meal Plan with reduced caloric intake. 

NEW Total: 1350 Nutritional Calories, may Reduce Calories by Removing:  

Any 3 Bread servings -160 calories,

1 Meat serving -300 calories,

1 Fat Serving -120 calories,

1 Milk/Dairy -100 calories.

Total removed Calories  -640. 

For more great articles on Nutrition Facts, Health Hints, Dietary Intake and Recipes Eat Know How.

Great Link to Check out for additional help. http://www.montana.edu/health/nutrition/healthyway.html

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