Low calorie diets can contribute to weight loss. Recommendations for calorie intake for a sedentary man or woman aged 19 to 30 are 2000 and 2200 calories respectively. After age 30, drop 200 calories to determine calorie recommendations for weight. By restricting calories to 1400 per day, you will likely lose two or more pounds per week, depending on current calorie intake.
Eat three to five ounces of lean chicken, beef, fish or pork with dinner. A 142gr portion of chicken leg with no skin (boiled) is 180 calories and 6 g of fat. Chicken breast boiled or roasted with oil is about 250 calories. The same size portion of beef is approximately 275 calories, and baked or steamed seafood is the lowest in calories at about 200 for a 142gr serving size. Lean cuts of meat generally contain five to 10 g of fat per serving. Eat one three to five ounce serving of a 200 to 300 calorie portion of lean meat twice daily to help balance a 1400 calorie per day diet. Meat should total 400 to 600 calories.
Fruits are healthy and often low in calories. They can act as a sweet treat on a low calorie diet, and will help you to feed cravings and eliminate overeating. When a fruit has a higher water content, it is generally lower in calories and is more filling. Fruits such as grapes and watermelon have a high moisture content and about 50 calories per serving. Cantaloupe, mangoes and honeydew are less than 40 calories per serving as well. Citrus fruits such as oranges, lemon and grapefruit have 100 calories or less. Fruit is also generally relatively low in fat and will contribute to weight loss. Apples and berries are usually less than 50 calories per serving. Eat one piece (or 85.1gr) of fruit up to three times daily to supplement a low calorie diet. Include 2 cups of whole or sliced fruit in your diet throughout the day. At approximately 50 calories for a 142gr serving for most fruits, 2 cups should total approximately 150 calories.
Because vegetables are low in calories and fat, they can be eaten in larger quantities on a low calorie diet. For instance, a 99.2gr serving of lettuce has less than 15 calories and 1.5 g of fat. A red onion has 49 calories and 3 g of fat. Carrots contain 32 calories and 5 g of fat, and cucumbers have 10 calories and 1g of fat. Vegetables such as cauliflower, Brussels sprouts, broccoli, peppers, corn and spinach have less than 40 calories per serving and less than 5 g of fat. Consume a wide variety of vegetables on a low calorie diet. Because lettuce is so low in calories, eat a salad both for lunch and dinner for a full meal or as an appetizer. Add 2 to 3 cups of vegetables every day to a 1400 calorie per day diet. At 50 calories per serving (142gr), 3 cups daily will total approximately 250 calories.
Grains and Dairy
Whole grains and non-fat dairy products should be a part of a nutritional diet program. For a 1400 calorie per day diet, you will need to eliminate high calorie white breads and replace them with lower calorie whole grains at about 80 to 100 calories per slice. Whole milk is about 160 calories, whereas skim milk is 80 to 100 per cup, so choose non-fat skim milk for cooking, or as a beverage. On a 1400 calorie per day diet, you can eat two to three slices of low calorie bread and have one 227gr cup of skim milk. Try having a slice of toast with you breakfast, and adding some milk to your coffee. Eat a lean meat sandwich for lunch with a 142gr glass of milk as well.