Taking an 1100-calorie meal plan daily is not the most strict diet plan, which could make it better and safer than several other diet plans. As it is said, it may not be good for specific groups of people. So, let’s get into depth at what comprises an 1100-calories-a-day diet to determine its potential harms and the best methods for enriching your dieting experience.
An 1100-calorie meal plan isn’t for everyone, so it is fit for ‘small-framed women’ to follow this low-calorie diet plan. Moreover, the individual on this diet plan can bring in a few high-calorie diet days within the same period to maintain the balance.
Which foods to get in an 1100-calorie meal plan and which ones to exit could sound like a challenge, but it isn’t.
What Is an 1100-Calorie Meal Plan?
As the name represents, the 1100-calorie meal plan must consist of no more than 1100 calories daily.
While this is followed, the person should feed their body with all the essential nutrients.
If you are interested in some hardcore weight motives and want to lose that extra pound, this meal plan is rightly planned for you.
Still, before you move forward and incorporate this 1100-calorie meal plan into your daily routine, you must remember some essential facts discussed below.
Facts to Think About Before Going With an 1100-Calorie Meal Plan
- Track Your Calories
Your daily calorie needs to depend highly on age, sex, height, weight, and physical activity graphs. If we talk about adult women, they require somewhere around 1600 and 2400 calories daily.
On the other hand, men would need 2000–3000 calories a day in the same process. So, it’s a fact that whatever amount of weight you want to shed mostly relies on the number of calories your body requires daily.
Hence, keeping track of your daily calorie consumption helps you to manage your 1100-calorie meal plan in the long run.
- Bring the Most Out of Your Calories
You must be aware that you cannot eat more than an average of 1100 calories in this 1100-calorie meal plan, and this is where you have to make the most of your overall diet.
Choose food options that provide you with more nutritional value in lower calories.
So, an 1100-calorie meal plan with a good amount of whole grains, lean proteins, fresh veggies, and fruits will yield better results than an 1100-calorie meal plan with junk food.
Once you get a grip along with the discipline, you have every option to burn some good weight in the whole method.
- Maintain or Lose
How much weight you lose on a 1,100-calorie meal plan will depend on how many calories you require to maintain your weight. This is because a person must build a 3500 calorie deficit, either by diet or exercise, to shed 1 pound of fat. If a person wishes to lose 10 pounds of weight in a month — which averages to about 2.25 pounds a week — a person must build a deficit of 1,250 calories daily.
However, the American Academy of Family Physicians focuses that limiting calories too much is tougher to do long-term and must not be done without a doctor’s supervision to avoid malnutrition. Women must not go below 1200 calories, and men must not go below 1800 calories.
What Is the Normal Daily Calorie Intake?
People need varied calories depending on their age, BMI, and sex. According to the Dietary Guidelines for Americans, the calorie consumption for women must make up between 1,600–2,400 calories and a bit more for men — 2,000–3,000 calories.
On the 1,100-calorie diet, the number of pounds you shed will rely on the number of calories you require to maintain weight. One pound of fat equals 3,500 calories, the main standard you must check when planning a 1,100-calorie-a-day meal plan.
For instance, if you target a rate of 2 pounds lost a week, which is the maximum suggested to lose a week, you will need to plan a weekly 7,000-caloric deficit. Daily, this means you will be looking at limiting back on your daily caloric consumption by 1,000 calories a day.
What to Eat for 1100 Calories a Day?
Once you have boosted your mind and discussed it with your doctor to try a low-calorie diet, the “what to eat” question becomes the most complicated task. As its name describes, the 1,100-calories-a-day meal plan takes no more than this number of calories. Although, what exactly you will be consuming is pretty flexible as nothing is said about the food options for this meal plan. So then, you may ask yourself: should I even limit myself in what I eat?
The answer is definitely “yes.” Since you are not allowed to exceed 1,100 calories a day, you need to consume nutritious and low-calorie products.
Let’s look at the list of foods with which you can alternate for those that are neither friendly nor suitable for the meal plan:
Fruits and veggies- These are food sources that are good in nutrients and fiber; these will help curb your appetite.
Lean protein foods and low-fat dairy- These consist of fish, skinless chicken, skimmed milk, etc., all good sources of protein that aid in weight loss.
Whole grains- Apart from being rich in complex carbohydrates, whole grains contain a good number of nutrients, antioxidants, vitamins, and minerals crucial for a substantial meal.
Herbs and spices- They provide aroma and flavor to your food without adding calories. Just beware of spice mixes that could be high in sodium, leading to weight gain.
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