Many people lose weight using 1,350-calorie diets.
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A 1,350-calorie diet is classified as a low-calorie diet, according to Weight-control Information Network, because it falls within the range of 1,000 to 1,600 calories a day. Eating 1,350 calories daily will likely cause you to lose weight. However, this type of low-calorie diet isn't for everyone.
If you're overweight or obese, a 1,350-calorie diet can help you move toward a healthier weight. Diets containing 1,350 calories a day are effective weight-loss diets for most men and active women, according to the National Heart, Lung, and Blood Institute. The institute says that inactive women who weigh less than 165 pounds may require 1,000 to 1,200 calories daily for effective weight loss.
If you have a large stature or exercise regularly at high intensities or for long durations, a 1,350-calorie diet may offer too few calories for you. The Centers for Disease Control and Prevention suggests that a 1- to 2-pound-per-week weight loss is safe and helps keep lost weight off long-term. This means reducing your current intake by 500 to 1,000 calories daily. For example, if your usual intake is 3,000 calories a day, eating fewer than 2,000 calories may cause you to feel hungry, fatigued or nauseous.
Calories per Pound
If you're overweight or obese and your goal weight is about 135 pounds, eating 1,350 calories a day can help you move toward your goal. The University of Washington suggests that obese individuals consume 10 calories for each pound of their desirable body weight, which is 1,350 calories a day for people with 135-pound goal weights and 1,200 calories daily to move toward 120 pounds. These calorie recommendations are estimates and should be adjusted if necessary.
Keeping a daily food journal helps track your calorie intake to ensure that you're sticking to your 1,350-calorie plan. You can use nutrition facts labels on foods to track your calories, or use an online nutrition database, such as the one provided by the U.S. Department of Agriculture. The Dietary Guidelines for Americans 2010 provides a sample 1,400-calorie meal plan, which includes 1.5 cups of fruits, 1.5 cups of vegetables, 5 ounces of grains, 4 ounces of protein-rich foods, such as lean meats, eggs, seafood, soy products, nuts and seeds, 2.5 cups of dairy foods and 4 teaspoons of oils each day. A 1-ounce equivalent from the grains group equals 1/2 cup of brown rice, one slice of bread or 1/2 cup of cooked oatmeal.
Exercise can enhance your weight loss, reduce body fat and help keep lost weight off long-term. A 2009 review published in "Medicine and Science in Sports and Exercise" reports that exercising more than four hours per week can help you lose a significant amount of weight. To achieve this fitness goal, you could exercise 45 minutes, six days per week.