Although the 1700 calorie a day meal plan is said to be low in carbs and low in fat, the rest of the food can be eaten as you like and comfortably as long as it is within 1700 calories. The reality of this diet is much more complicated, and if you don’t dig into it, it’s easy to ruin this 17,000 calories but still weight loss diet plan. Here are a few tips you can put into action to make your plan even more successful.
Tips to start 1700 calorie a day meal plan
In any diet, we all have to evenly distribute the necessary calories in a day. A meal should have a nutritional balance between foods, out of harmony with each other. Therefore, we need to use measuring cups and spoons to calculate calories for meals and allocate to foods accurately.
Whether a plan succeeds or fails depends mainly on the planning and complete diet for a day.
If you are a person who can calculate calories by yourself and adjust your diet, then when choosing foods for this diet, you need to keep in mind:
- Food consumed in 1 meal should be firm and balanced with all foods such as fresh fruits, vegetables, eggs, meat, fish, whole grains and healthy fats.
- Make sure to drink at least 3 litres of water a day and do not replace water with any other sugary drinks
- Create a daily exercise routine to achieve good results with this diet.
A 1700 calorie weight loss meal can help you achieve your desired weight loss goals. It takes perseverance in sticking to the set plan and what and how much to eat to get the expected results. If you are a person with health problems or can be sure, you should consult your doctor before suddenly restricting your calorie intake.
To make a meal plan in a short time, maybe seven days, you can go to the supermarket to buy food supplies. It is essential to make a list of all the foods you need. Buy to avoid buying unnecessary items and avoid high-calorie junk foods, avoid wasting effort in planning a weight loss plan with a 1700 calorie diet. As mentioned above, you must focus on nutrition and healthy food for this diet. Fruits and vegetables, whole grains, and low in fat should be high in fibre and low in calories, making up most of your daily menu. In addition to the nutritional value, fibre and protein help fill and satiate, essential as you consume fewer calories.
Suppose you are forced to eat at a restaurant during the implementation of the diet due to a party or work. If possible, control foods high in calories and sugar. For example, in a restaurant, you can choose some dishes from vegetables or vegetable soups, grilled salmon, and so on.
If you are a newbie, you have not allocated the right amount of nutrition to foods and do not know how to calculate the calories in a meal. You can refer to the sample menus for this 1700 calorie meal.
1700 calorie meal plan for 7 days
Let’s start your plan with 1700 calorie meals now. This plan will help you improve your health and control your weight.
Day 1
Breakfast – A basic burger with a fruit salad
Snack – A serving of gouda cheese on a rye sandwich
Lunch – A serving spinach salad with two servings of red bell peppers and hummus
Snack – A portion of tuna stuffed with pepper
Dinner – Two servings of tarragon and Dijon Chicken Salad with two servings of roasted chickpeas
Total calories for the day – 1710
Day 2
Breakfast – A serving of smoked salmon and a burger with two easy-to-peel hard-boiled eggs
Snack – Pecans (1 oz)
Lunch – A serving of cheese and hummus with almonds (1oz)
Snack – Two turkey lettuce rolls with an apple
Dinner – A chef’s salad
Total calories for the day – 1695
Day 3
Breakfast – A cheese scrambled egg with green onions
Snack – A serving of greens mixed with olive oil and salad dressing with lemon and an orange
Lunch – Part chicken and summer cool cucumber and tomato mixed with two servings of yogurt and strawberries
Snack – A turkey lettuce roll with an apple
Dinner – 1 serving of tarragon rice and chicken Dijon salad with roasted chickpeas
Total calories for the day – 1699
Day 4
Breakfast – A serving of smoked salmon and a burger with two easy-to-peel hard-boiled eggs
Snack – A serving of cheese and salsa with a serving of cucumber avocado salad
Lunch – A serving of cheese and hummus with almonds (1 oz)
Snack – A part spinach salad with 1 part sliced bell pepper
Dinner – A serving of fresh tomato pasta
Total calories for the day – 1699
Day 5
Breakfast – A Southwest-style egg with a slice of avocado toast
Snack – A serving of gouda cheese on rye bread
Lunch – Two slices cucumber sandwich with a slice of cheese and banana
Snack – Two servings of bell peppers and hummus snack
Dinner – A serving of chicken and mashed potatoes with two servings of quick and easy spinach with shallots
Total calories for the day – 1690
Day 6
Breakfast – Two servings of spinach, Swiss omelette with two servings of whole-wheat toast
Snack – Two servings of mango trifle
Lunch – Two bananas with almond butter
Snack – A small piece of cheese
Dinner – A portion of Cajun coconut shrimp with two servings of spicy garlic broccoli
Total calories for the day – 1697
Day 7
Breakfast – A serving of cinnamon apple oats with two pieces of bacon
Snack – A serving of arugula salad with an orange
Lunch – A turkey sandwich with two slices of cheese
Snack – Two servings of cheese and salsa
Dinner – Two servings of mashed white beans on toast with a part pan-fried swiss chard
Total calories for the day – 1700
Advantages And Disadvantages Of The 1700-Calorie Diet
So what are the advantages and disadvantages of the 1700-calorie diet? There is plenty to be listed, but I will mention the well-known.
First, I’m going to talk about the advantages
- It’s highly accessible
A low-calorie diet doesn’t depend on specialty foods or dietary supplements. It simply calls for natural, whole foods available at any supermarket (although you may want to look for low-calorie and low-fat versions of some foods, such as dairy products).
- It’s very effective
If followed carefully, this diet is generally effective, especially short-term. Research shows this type of diet can help overweight people lose weight. Long-term maintenance will require a lower-calorie diet than before the weight loss. When your weight goes down, your calorie requirement decreases, and you need to change your caloric intake accordingly. Always remember, the goal of a low-calorie diet is good health.
However, this diet requires lifestyle changes and added exercise for long-term success. After you lose weight, your body needs fewer calories, so you can’t go back to eating the way you did before starting the diet.
- It’s safe
Low-calorie diets are generally safe if followed carefully and, ideally, recommended by and with a medical professional’s guidance. A doctor or registered dietician can help you make sure you are getting the right mix of nutrients and enough calories to keep you safe and healthy.
It also has some disadvantages
- It’s potential for increased hunger
When you take in fewer calories than you are used to, you are likely to feel hungry at first, especially if your low-calorie meals lack protein and fiber. One of the primary challenges of low-calorie diets is managing appetite and keeping nutrition balanced by choosing nutrient-dense foods that are satisfying and within your daily calorie limit.
A low-calorie diet can backfire if you can only stick to it for a short time and then rebound with weight gain. It can help if you eat slowly and chew your foods thoroughly, enjoying each mouthful. Also, drink plenty of water. Your body needs fluids, and water contains no calories. Add lemon or lime slices for a bit of flavour.
To avoid hunger, aim to include high-fibre foods at every meal. Eat multiple non-starchy vegetables at most meals and choose high-fibre carbohydrates such as whole grains and starchy vegetables like sweet potatoes.
- This diet can take some time for planning and working
Following a low-calorie diet recommended by a medical professional means a good deal of planning and careful tracking of the calories you consume. Unlike a very low-calorie diet (in which you only consume meal replacements), on a low-calorie diet, you make the decisions. You are in charge of your food intake—what, when, and how much. While this freedom can be empowering, it can also be more challenging.
- It might be not suitable for everyone
For some people, a low-calorie diet is not advised. That’s why it’s a good idea to check with your doctor before starting this or any weight-loss plan.
Enjoying this 1700 calorie a day meal plan you can get full energy for all day working, but you do not have to worry about being fat. However, if you are taking medication or have some underlying medical condition, you should consult your doctor before use.
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