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700 Calories A Day Diet Plan

700 Calories A Day Diet Plan

Overview

The “700 calories a day diet plan” is considered safe (as an option for every other day or a few days a week).  However, it is not safe to follow the 700 calories diet plan (in full 7 days a week or 30 days a month) for weight loss without consulting the physician.

Secondly, while focusing on weight loss, it is essential to add more low-calorie veggies (if needed). To maintain the required energy level, one may consume a few more calories (than listed in the 700 diet plan). Most people are found to lead a careless unhealthy lifestyle by eating whatever is served at the dining table in utter disregard of age and existing health problems (notably, obesity and overweight that invite most of the malignancies like diabetes, heart problem, high blood pressure, etc). Therefore, it is important to consume a low-calorie balanced diet with a consistent exercise regime under a health care provider (which is the key to maintaining an ideal healthy weight in order to attain a long, active, and disease-free life).

Again, out of ignorance, many are found to lose weight quickly. In consequence, they get their calories reduced in an unhealthy way. In this connection, it needs to be mentioned that the 700 calorie diet plan is considered (by most of the nutritionists and physicians) safe and effective to attain weight loss goals so as to maintain a healthy ideal weight.

For a person with a height of 1.7 meters,

  • Ideal weight is: BMI 20-25
  • An overweight is: BMI 25-30
  • An obese are: BMI over 30
  • Underweight is: BMI below 18.5
  • Where, BMI i.e. Body Mass Index = W/H2
  • W = weight in kg
  • H2 = square of height in meters

1. 700 calories a day for a week

700 calories a day for a week

DAY- 1 (Total calories= 685)

Food time  Food  Menu
Breakfast Orange and tea or coffee (total 70 calories)
Snack Melba toast - 3 pieces (total 60 calories)
Lunch Grilled chicken- 4 ounces (total 130 calories)
Lunch-side Spinach – 6 ounces (total 40 calories)
Snack Strawberries-  6 ounces (total 45 calories)
Dinner Tilapia- 3.5 ounces (total 100 calories)
Dinner-side Broccoli- 6 ounces (total 70 calories)
Snack Apple medium-sized and light soup (total 170 calories)

DAY- 2 (Total calories= 685)

Food time  Food  Menu
Breakfast Apple  and tea or coffee (total 70 calories)
Snack Orange (total 70 calories)
Lunch Hamburger- 3 ounces with 93% lean and no bun (total 150 calories)
Lunch-side Cauliflower– 6 ounces (total 40 calories)
Snack Strawberries-  6 ounces (total 45 calories)
Dinner Shrimp- 3.5 ounces (total 110 calories)
Dinner-side Asparagus- 7 ounce and melba toast-5 gram  (total 60 calories)
Snack Tomato- 7 ounces and yogurt (total 140 calories)

DAY- 3 and 5 (Total calories= 685 for each day)

Food time  Food  Menu
Breakfast Orange and tea or coffee (total 70 calories)
Snack Melba toast- 10 gram (total 40 calories)
Lunch Chicken 4 ounces (total 130 calories)
Lunch-side Broccoli– 6 ounces (total 60 calories)
Snack Lettuce salad and apple  (total 100 calories)
Dinner Tilapia- 3.5 ounces (total 100 calories)
Dinner-side Cauliflower- 6 ounces and light soup (total  140 calories)
Snack Strawberries- 6 ounces (45 calories)

DAY- 4 (Total calories= 685)

Food time  Food  Menu
Breakfast Strawberries and coffee or tea (45 calories)
Snack Melba toast- 10 gram (total 40 calories)
Lunch Sirloin steak 3 ounces (total 160 calories)
Lunch-side Spinach salad– no-calorie dressing (total 40 calories)
Snack Orange  (total 70 calories)
Dinner Chicken  4 ounces (total 130 calories)
Dinner-side Celery- 7 ounces (total  30 calories)
Snack Apple medium-sized and yogurt (total  170 calories)

DAY- 6 (Total calories= 705)

Food time  Food  Menu
Breakfast Strawberries and coffee or tea (total 45 calories)
Snack Orange (total 70 calories)
Lunch Sirloin steak 3 ounces (total 160 calories)
Lunch-side Cauliflower -6 ounces (total 40 calories)
Snack Tomato- 7 ounces (total 40 calories)
Dinner Tilapia-  3.5 ounces (total 100 calories)
Dinner-side Asparagus- 7 ounces and melba toast – 10 gm (total  80 calories)
Snack Apple and light soup (total 170 calories)

DAY- 7 (Total calories= 675)

Food time  Food  Menu
Breakfast Apple and coffee or tea (70 calories)
Snack Melba toast – 10 gm (total 40 calories)
Lunch Hamburger- 3 ounces with 93% lean and no bun (total 150 calories)
Lunch-side Celery -7 ounce (total 30 calories)
Snack Strawberry- 6 ounces (total 45 calories)
Dinner Shrimp-  3.5 ounces (total 110 calories)
Dinner-side Broccoli 6 ounces (total  60 calories)
Snack Orange and yogurt (total 170 calories)

 

Note 1: The selection of food items may be varied depending on the seasonal availability and dietary restriction on account of existing health problems.

Note 2: List of foods

Fruits Veggies Meat/Fish Others
Orange Celery Tilapia Melba toast
Appl Asparagus Chicken Tea /Coffee
Strawberry Broccoli Sirloin steak Yogurt
  Cauliflower Lean beef Light soup
  Spinach Shrimp  

2. Importance of breakfast, snack, lunch & dinner

Importance of breakfast, snack, lunch & dinner

2.1) Breakfast

Breakfast is a crucial meal. It is the starting point of the ‘Meal journey’ of the day to satisfy the requirement of food one needs. It is important to choose breakfast foods that provide fiber and essential nutrients and stay away from sugary cereals having little nutritional benefits.

A healthy and nutrition-rich meal beginning with breakfast can make one remain active and energetic throughout the day. The importance of breakfast lies in its ability to kick-start the day by fuelling the body with nutritious foods.

2.2) Snack

A snack is a small meal between 2 large meals. Snacking is an effective way to fit extra nutrients into the diet. This prevents both overeating  (during the large meals) and not eating (between the large meals).

According to a study (‘The Journal of Nutrition published in February 2010), approximately  97% (among the Americans) get on average 24% (of their total daily calorie requirement) from snacking. Healthy snacks keep blood sugar levels steady and balanced. A healthy snack is good for both diabetic and non-diabetic people.

Advice: One should not snack just before a large meal. Snacking is needed only when one feels hungry between 2 large meals. Snacking (out of emotion or during stress or having no hunger) is unhealthy and so, is never recommended.

2.3) Lunch

Lunch gives the opportunity to refuel the body with a large meal after a break (followed by breakfast in the morning and snack in the mid-morning). Those who remain busy with their job responsibilities throughout the day (8 am- 5 pm), cannot take a large meal at home during lunch.

So, it is important for them to remain alert about what / when/ where/ how much/ how long they are eating. Often, people (in a job) fail to take the right food at the right time. Also, they are mostly found to take food quickly. This is unhealthy as it causes indigestion and malnutrition. So, the best thing to do is to bring chosen foods (well-cooked at home).  

2.4) Dinner

It is the last meal of the day. Because one will get the scope to eat the next meal (at least  8- 10 hours after the dinner at night). It is, therefore, absolutely important to make the right choice of foods and drinks during dinner (in order to ensure a steady and balanced supply of glucose for the body to use as fuel during sleep at night).

A common cause of waking up at night occurs when it fails to supply the required amount of blood sugar in the body. Then the body has to release the stored glucose and the process can cause one to wake up. And sometimes it may be difficult to get back to sleep.

To enjoy a nice uninterrupted sleep, it is important to eat a nice dinner (that combines protein: such as meat, fish, egg, lentil, beans /carb: potato, pasta, rice, bread /fruits /vegetables to ensure a steady release of glucose to the bloodstream).

Conclusively, with aging, it is important to change the food habits (after discussion with the nutritionist and the health care provider).

3. How to eat

How to eat

One needs to relax and eat slowly. Because during stress, the body can’t digest nutrients properly. So, it is important to take time to chew. It may be mentioned that carbohydrates begin to be broken down in the mouth by saliva. It needs about 20 minutes to eat (including chewing/ sucking/ grinding/ swallowing etc) in a healthy way for proper digestion.

It is also important to avoid fatty foods and stimulants as well as overeating (particularly, before going to bed at night. Because, during sleep, it becomes harder to properly digest the fatty and overeaten foods. As a consequence, it may lead to poor quality sleep).

4. How much health benefits does one gain (by following 700 calorie diet plan)

How much health benefits does one gain (by following 700 calorie diet plan)

4.1) Calorie balance basics

A calorie is a measure of energy (gained from the consumption of foods and drinks). Staying on calorie balance (i.e. consuming just the level of calories the body needs to meet the body’s metabolic requirements)  plays a key role to maintain an ideal healthy weight. However, shifting into a calorie deficit (by restricting daily calorie intake through following a 700 calorie diet plan) is the basic principle behind attaining a healthy ideal weight (for those who are obese and overweight).

4.2) Risk of a very low calorie diet

An average adult needs 1600- 3000 calories per day (according to the Center for Nutrition Policy and Promotion). Veritably, the right amount of calories (a person needs) depends on age/ gender/ general health condition / physical activity. So, there lies the risk (of failing to meet the body’s nutritional needs) while meticulously following the 700 calorie diet plan. Sometimes, a quick weight loss may cause loss of muscle tissue(instead of fat loss). In such cases, fatigue/ loss of energy and feeling unwell become inevitable.

5. Conclusions and recommendations (700 Calories A Day Meal Plan)

Conclusions and recommendations (700 Calories A Day Meal Plan)

There is no hard and fast rule to meticulously follow the  “700 calories a day“ in order to bring the result of weight loss. The amount of weight loss depends on how many calories the body requires (which varies from person to person) to maintain a healthy weight.

One needs to be cautious while following a very low-calorie diet (for quick weight loss). It can be unhealthy and harmful. However, anyone attempting such a diet (for an indefinite period) should be monitored closely by a physician.

Exercise is equally important for healthy weight loss. Over and above, exercise helps preserve the nutritional quality of diet.

For 700 calories a day meal plan & healthy weight loss, calorie variation (over a month) is recommended. As per recommendation, one needs to consume 1100 calories (on the 1st  day of the month). Then the calorie intake has to be reduced by bringing down the daily consumption level to 700  calories (for the remaining 4 days). After that, it requires to go back to normal daily consumption of 1100 calories  (for the rest of the month).

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