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As per the Dietary Pointers for People (2015-2020), a 2000 calorie weight loss program meets the every day requirement of a wholesome life-style (1). Grownup girls require 1600-2400 energy and grownup males require 2000-3000 energy per day. Nevertheless, which will range relying on the bodily exercise and age (2).
A 2000-calorie weight loss program includes six healthful meals and light-weight workout routines. This helps expend the energy consumed, boosts metabolism, and aids weight reduction. Then again, main a sedentary life-style and consuming 2000 energy could make you acquire weight and improve the danger of obesity-related illnesses.
Learn this submit to know every thing concerning the 200 calorie weight loss program, a 7-day weight loss program plan, meals to eat and keep away from, and plenty of extra. Swipe up!
In This Article
What Is The 2000-Calorie Eating regimen Plan?
The 2000-calorie weight loss program is a plan that restricts your calorie consumption to 2000 energy per day.
It’s a place to begin in your weight reduction, and persevering with this weight loss program for per week is really useful earlier than attempting a weight loss program plan with decrease energy. After one week, you may transfer on to the 1500-calorie weight loss program after which the 1200-calorie weight loss program to drop pounds.
All the time seek the advice of your dietitian which calorie vary is appropriate for you as per your top, weight, age, and bodily exercise.
7-Day 2000 Calorie Meal Plan
-
Day 1
| Meals | What To Eat | Energy |
|---|---|---|
| Early Morning
(6:00 – 6:30 a.m.) |
2 teaspoons of fenugreek seeds soaked in a single day in 1 cup of water | 24 |
| Breakfast
(7:00 – 7:30 a.m.) |
1 banana + 2 entire boiled eggs + 2 slices of multigrain bread + 1 cup of inexperienced tea | 414 |
| Mid Morning
(10:00 – 10:30 a.m.) |
1 cup of freshly-pressed fruit juice (with pulp and no added sugar) + 6 dry-roasted almonds | 215 |
| Lunch
(12:30 – 1:00 p.m.) |
4 oz grilled rooster breast + blanched carrots, bell peppers, asparagus, broccoli + 2 teaspoons of olive oil, a squeeze of lime juice, 1 teaspoon of dijon mustard, 2 teaspoons of yogurt, and a pair of teaspoons cheddar cheese + 4 raisins | 390 |
| Put up-Lunch
(3:00 – 3:30 p.m.) |
1 cup of coconut water + 10 in-shell pistachios | 251 |
| Dinner
(6:30 – 7:00 p.m.) |
Pan-fried 3 oz fish (in olive oil) with cherry tomatoes, blanched child spinach, 2 cloves of garlic, 1 teaspoon of low-fat cheese, and 1 cup of heat skim milk earlier than mattress | 579 |
This weight loss program plan for Day 1 offers 1873 energy.
How You Will Really feel By The Finish Of Day 1
A brand new day with a brand new routine can really feel nice, or you could resist it. By the top of Day 1, your cravings might begin creeping again in, or perhaps you haven’t adopted the weight loss program chart correctly. However, that’s OK. Have a bit of chocolate and drink sufficient water. Get good relaxation and be ready for Day 2.
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Day 2
| Meals | What To Eat | Energy |
|---|---|---|
| Early Morning
(6:00 – 6:30 a.m.) |
1 cup of lukewarm water with 1 teaspoon of apple cider vinegar | 1 |
| Breakfast
(7:00 – 7:30 a.m.) |
Oatmeal with 1 cup of milk, blueberries, strawberries, 2 dates, sunflower seeds, and eight almonds + 1 cup of inexperienced tea | 458 |
| Mid Morning
(10:00 – 10:30 a.m.) |
1 cucumber and 1 carrot with lime juice and 5 tablespoons hummus | 490 |
| Lunch
(12:30 – 1:00 p.m.) |
Floor turkey desserts with a small cup of well-cooked brown rice + blanched zucchini, carrot, and bell peppers + 4 raisins | 402 |
| Put up-Lunch
(3:00 – 3:30 p.m.) |
1 apple with 2 tablespoons of peanut butter | 210 |
| Dinner
(6:30 – 7:00 p.m.) |
Tofu curry with 3 medium-sized flatbread + small cup of tomato and cucumber salad + 1 piece of darkish chocolate + 1 cup of heat milk earlier than mattress | 487 |
This weight loss program plan for Day 2 offers 2048 energy.
How You Will Really feel By The Finish Of Day 2
You’ll slowly begin to get the cling of it. As additionally, you will be exercising, you would possibly really feel fatigued. However imagine me, it’s going to go away tomorrow. Don’t overlook to tick your guidelines and create a guidelines for tomorrow earlier than going to mattress.
-
Day 3
| Meals | What To Eat | Energy |
|---|---|---|
| Early Morning
(6:00 – 6:30 a.m.) |
2 teaspoons of fenugreek seeds soaked in a single day in 1 cup of water | 24 |
| Breakfast
(7:00 – 7:30 a.m.) |
½ avocado and a pair of poached eggs with 1 teaspoon of floor sunflower seeds and 1 teaspoon of floor melon seeds + ½ cup ricotta cheese with a bit of salt and pepper + 4 dry-roasted almonds | 414 |
| Mid Morning
(10:00 – 10:30 a.m.) |
1 pear with 1 cup of ricotta cheese and three teaspoons of peanut butter | 501 |
| Lunch
(12:30 – 1:00 p.m.) |
3 oz grilled fish taco (entire wheat) with tabasco sauce and veggies + 1 cup of buttermilk | 329 |
| Put up-Lunch
(3:00 – 3:30 p.m.) |
1 cup of papaya smoothie + 1 cup of unsalted popcorn | 244 |
| Dinner
(6:30 – 7:00 p.m.) |
Garbanzo beans curry + 1 pita bread + thinly sliced carrot and beetroot salad (with lime juice, salt, and pepper) + 1 teaspoon of grated cheese + 1 piece of darkish roasted almond chocolate + 1 cup of heat milk earlier than mattress | 497 |
This weight loss program plan for Day 3 offers 2009 energy.
How You Will Really feel By The Finish Of Day 3
By the top of Day 3, you’d have misplaced loads of water weight, and it’ll present on the weighing scale. This may, after all, carry a smile in your face, and you may be extra decided and satisfied to comply with the weight loss program plan.
-
Day 4
| Meals | What To Eat | Energy |
|---|---|---|
| Early Morning
(6:00 – 6:30 a.m.) |
1 cup of heat water with juice of half a lime | 5 |
| Breakfast
(7:00 – 7:30 a.m.) |
Oats bran, muesli, 2 tablespoons of full-fat yogurt, melon seeds, pomegranate, 1 teaspoon of sunflower butter + 1 cup of inexperienced tea | 435 |
| Mid Morning
(10:00 – 10:30 a.m.) |
1 cup of orange juice + 4 walnut halves | 167 |
| Lunch
(12:30 – 1:00 p.m.) |
Tofu and brown rice with bell peppers, onion, scallions, garlic, and ginger + shredded coconut and cheddar cheese + 1 cup of buttermilk | 402 |
| Put up-Lunch
(3:00 – 3:30 p.m.) |
1 pear with 1 cup of ricotta cheese and three teaspoons of peanut butter | 501 |
| Dinner
(6:30 – 7:00 p.m.) |
Steak with roasted tomato, broccoli, kale, onion, and garlic + 1 piece of darkish chocolate + 1 cup of heat milk with turmeric earlier than mattress | 471 |
This weight loss program plan for Day 4 offers 1981 energy.
How You Will Really feel By The Finish Of Day 4
Day 4 will begin on an incredible be aware since you are glad along with your progress. This can be a small stepping stone, and you’ve got an extended option to go. By the top of the day, you may be happy and can imply it if you say “NO” to any junk meals, chocolate, or alcohol that’s supplied to you.
-
Day 5
| Meals | What To Eat | Energy |
|---|---|---|
| Early Morning
(6:00 – 6:30 a.m.) |
2 teaspoons of fenugreek seeds soaked in a single day in 1 cup of water | 24 |
| Breakfast
(7:00 – 7:30 a.m.) |
100% entire wheat brown bread toast (2 slice) with 1 tablespoon of peanut butter + 1 banana + 6 dry-roasted almonds + 1 cup of inexperienced tea | 485 |
| Mid Morning
(10:00 – 10:30 a.m.) |
1 cup of home made blueberry shake | 295 |
| Lunch
(12:30 – 1:00 p.m.) |
Tuna salad with lettuce, crimson cabbage, candy corn, cucumber, tomato, olive oil, lime juice, mustard, a bit of honey + 2 tablespoons of mayonnaise + 1 cup of buttermilk | 396 |
| Put up-Lunch
(3:00 – 3:30 p.m.) |
1 cup of avocado smoothie + 1 cup of popcorn | 354 |
| Dinner
(6:30 – 7:00 p.m.) |
Lentil soup with two medium-sized flatbreads + sauteed cauliflower and spinach + 1 cup of low-fat frozen yogurt with a bit of darkish chocolate | 408 |
This weight loss program plan for Day 5 offers 1962 energy.
How You Will Really feel By The Finish Of Day 5
By the top of Day 5, you’ll begin to really feel nice and be extra energetic. You fall into the sample of waking up and sleeping on the identical time. Additionally, you will really feel hungry similtaneously you probably did yesterday. And you’ll love this new routine. You’ll discover that you just sleep higher and get up contemporary within the morning. Maintain on to all that positivity and glide on to Day 6.
-
Day 6
| Meals | What To Eat | Energy |
|---|---|---|
| Early Morning
(6:00 – 6:30 a.m.) |
1 cup of heat water with juice of half a lime | 5 |
| Breakfast
(7:00 – 7:30 a.m.) |
Fluffy omelet with two entire eggs and three egg whites + 6 dry-roasted almonds + ½ avocado + 1 cup of inexperienced tea | 495 |
| Mid Morning
(10:00 – 10:30 a.m.) |
1 medium bowl of cucumber and honeydew melon salad | 124 |
| Lunch
(12:30 – 1:00 p.m.) |
Crab desserts, collard greens, and yellow bell peppers tossed in guacamole with a drizzle of olive oil, lime juice, pepper + 1 small piece of brownie | 538 |
| Put up-Lunch
(3:00 – 3:30 p.m.) |
1 cup of black espresso + 2 saltine crackers | 425 |
| Dinner
(6:30 – 7:00 p.m.) |
Blended vegetable curry + 2 flatbreads + ½ cup of pan-fried mushroom + half a peach and half a plum in half cup of yogurt | 407 |
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This weight loss program plan for Day 6 offers 1994 energy.
How You Will Really feel By The Finish Of Day 6
By the top of Day 6, your physique will begin melting the fats. You’ll look slimmer than the way you seemed per week in the past, and this may hold you going. You’ll eagerly watch for Day 7.
-
Day 7
| Meals | What To Eat | Energy |
|---|---|---|
| Early Morning
(6:00 – 6:30 a.m.) |
2 teaspoons of fenugreek seeds soaked in a single day in 1 cup of water | 24 |
| Breakfast
(7:00 – 7:30 a.m.) |
Oatmeal with 1 cup of milk, blueberries, 2 dates,1 tablespoon soaked chia seeds + 2 tablespoons of peanut butter + 1 cup of inexperienced tea | 384 |
| Mid Morning
(10:00 – 10:30 a.m.) |
100 gm ricotta cheese + a handful of blackberries | 592 |
| Lunch
(12:30 – 1:00 p.m.) |
3 oz grilled salmon with bean sprouts and arugula + 1 cup of buttermilk + 2 dried apricots | 433 |
| Put up-Lunch
(3:00 – 3:30 p.m.) |
10 baked apple slices with 2 teaspoons of peanut butter and cinnamon | 378 |
| Dinner
(6:30 – 7:00 p.m.) |
Do-it-yourself bone broth with completely different veggies + 1 medium piece of brownie + 1 glass of milk with a pinch of turmeric earlier than mattress | 488 |
This weight loss program plan for Day 7 offers 2299 energy.
How You Will Really feel By The Finish Of Day 7
Ingesting milk after having the brownie will hold your cravings at bay. A way of accomplishment and shot of serotonin will encourage you to proceed this weight loss program for another week. When you really feel that manner, nice! Go for it. However, I might counsel persevering with on to a 1500-calorie weight loss program and following train plan to lose inches.
Who Wants To Go On The 2000-Calorie Eating regimen Meal Plan?
Chances are you’ll must comply with the 2000-calorie weight loss program if you wish to drop pounds and are:
- in your teenagers, chubby, and never energetic.
- in your mid-20s, common top, not energetic, and have a desk job.
- in your 30s, sedentary, chubby, and never match.
- in your 50s, common top, barely chubby.
- in your 60s, common top, and light-weight energetic.
- of common top, energetic, in your weight vary however must tone up a bit of or keep your physique weight.
Word: Seek the advice of a health care provider and a nutritionist earlier than beginning this weight loss program and making these life-style modifications.
Now you recognize whether or not you need to comply with the 2000-calorie weight loss program meal plan or not. When you do fall into any of the classes talked about above, right here are some things you need to take into account earlier than beginning the 2000-calories-a-day meal plan.
What Ought to You Do Earlier than Beginning The Eating regimen?
Listed here are sure issues it’s essential to do:
- Speak to a dietitian or physician to seek out out whether it is okay so that you can be on a 2000-calorie weight loss program.
- Examine your weight and get a physique composition evaluation (BCA) executed to examine physique fats and lean mass p.c.
- Click on footage from the entrance, again, and either side for comparability after per week.
- Write down your aim to finish this one-week weight loss program efficiently.
- Preserve a day-to-day guidelines notepad. Examine on the issues that you just had been in a position to do.
- Use a meals tracker to know the variety of energy you might be consuming.
- Use an train tracker to know what number of energy you might be burning.
Mild Train Routine To Burn Energy
All it is advisable to do is put aside 20 minutes day-after-day and put on snug garments and trainers to do that exercise. You’ll begin noticing a distinction in your temper and productiveness in case you do these workout routines.
- Head tilt – 1 set of 10 reps
- Neck rotations – 1 set of 10 reps
- Shoulder rotations – 1 set of 10 reps
- Arm circles – 1 set of 10 reps
- Wrist rotations – 1 set of 10 reps
- Waist rotations – 1 set of 10 reps
- Ankle rotation – 1 set of 10 reps
- Aspect lunge – 1 set of 10 reps
- Standing contact toes – 1 set of 10 reps
- Standing facet crunch – 1 set of 10 reps
- Spot jogging – 3 minutes
- REST – 10 seconds
- Leaping jacks – 2 units of 25 reps
- Lunges – 2 units of 10 reps
- Rope leaping – 3 units of fifty reps
- REST – 10 seconds
- Incline push-up – 2 units of 10 reps
- Leg raises – 2 units of 10 reps
- REST – 10 seconds
- Scissor legs – 2 units of 10 reps
- Bicycle crunches – 2 units of 10 reps
- Crunches – 2 units of 10 reps
- REST – 10 seconds
- Russian twist – 2 units of 10 reps
- Plank – 30-45 seconds
- Cool off – Stretch your arms, sides, legs, again, calves, and neck.
On the primary two days, you could really feel drained and fatigued, however on the remainder of the times, you’ll begin to really feel nice, be energetic, and luxuriate in figuring out. Nevertheless, you must be very cautious about not getting swayed away out of your weight loss program. Right here’s a listing of meals you could eat.
Meals To Eat
- Veggies – Bottle gourd, eggplant, okra, broccoli, bell pepper, carrot, beetroot, radish, kale, spinach, cabbage, Chinese language cabbage, banana flower, ridge gourd, squash, bitter gourd, pumpkin, sugar snap peas, zucchini, and mushroom.
- Fruits – Apple, pear, banana, peach, plum, orange, lemon, pluot, kiwi, cucumber, tomato, tangerine, plum, pineapple, watermelon, melon, ardour fruit, dragon fruits, papaya, berries, and grapefruit.
- Protein – Rooster breast, chicken turkey, pork spherical, fish, kidney beans, garbanzo beans, lentils, tempeh, edamame, and tofu.
- Dairy – Full-fat milk, full-fat yogurt, low-fat frozen yogurt, ricotta cheese, cottage cheese, low or nonfat Greek yogurt, and buttermilk.
- Fat And Oils – Olive oil, canola oil for cooking, rice bran oil, ghee, peanut butter, and sunflower butter.
- Nuts And Seeds – Almond, pistachios, walnuts, macadamia, pecan nuts, melon seeds, pumpkin seeds, sunflower seeds, chia seeds, and flax seeds.
- Herbs And Spices – Black pepper, white pepper, cinnamon, cardamom, clove, ginger, garlic, dried crimson chili, cayenne pepper, star anise, mace, nutmeg, saffron, cumin seeds, fenugreek seeds, coriander seeds, cilantro, rosemary, dill, fennel, oregano, and basil.
Meals To Keep away from
- Fruits – Overripe mango and jackfruit.
- Protein – Rooster with pores and skin, sausage, salami, and crimson meat with fats.
- Fat And Oils – Vegetable oil, animal fats, and dalda.
- Nuts And Seeds – Cashew nuts in extra.
Now that you’ve a good suggestion about what try to be consuming, how a lot and at what time to optimize your weight reduction, listed here are some extra issues that you need to take into account. Check out the Dos and Don’ts part.
Dos And Don’ts
| Dos | Don’ts |
|---|---|
| All the time drink 1-2 cups of water as quickly as you get up. | Don’t drink soda, power drinks, and packaged fruit juices. |
| Eat in a small plate to keep away from overeating. | Don’t starve for lengthy hours to drop pounds. |
| Eat each 2-3 hours to maintain your metabolism energetic. | Don’t eat too regularly. When you really feel hungry, drink water or a cup of inexperienced tea. |
| Toss out all of the junk meals out of your kitchen and restock it with wholesome natural meals. | Don’t munch on junk if you find yourself out with associates. |
| Get good sleep, relaxation, learn books, and keep stress-free. | Don’t be in a rush to drop pounds except you’ve gotten an upcoming occasion. Sluggish weight reduction is the very best and sustainable technique. |
The 2000 calorie weight loss program is an effective place to begin for losing a few pounds as it’s not restrictive, and doesn’t pose any threat of dietary deficiencies. Mixed with 20 minutes of every day mild train, this weight loss program may also help you kickstart your weight reduction journey and aid you get accustomed to consuming a set variety of energy per day. Relying in your weight reduction objectives, age, and well being situation, you could progress to the 1500 calorie weight loss program after per week of following the 2000 calorie weight loss program. You will need to incorporate every day train and solely eat wholesome and contemporary meals on this weight loss program, as a sedentary life-style on this weight loss program could make you acquire weight as a substitute of shedding.
Continuously Requested Questions
Are 2000 energy a day sufficient?
Sure, 2000 energy are sufficient to guide a wholesome life-style. You want to examine along with your bodily exercise. In case you are doing high-intensity power coaching, discuss to your dietitian for the really useful calorie consumption.
Are you able to drop pounds by consuming 2000 energy a day?
Consuming 2000 energy and exercising is the very best combo for losing a few pounds. Eat as per your exercise degree and see the modifications. Make certain to take care of a nutrient stability for higher outcomes.
Will I acquire weight by consuming 2000 energy a day?
In case you are underweight, sure, consuming 2000 energy will make you acquire weight. Nevertheless, the 2000-calorie weight loss program plan talked about right here within the article is for weight reduction. You want to tweak the weight loss program and exclude the load loss selling meals from it and embrace power coaching in your train routine.
How a lot protein do it is advisable to tackle the 2000-calorie weight loss program?
You want to take 50-175 grams of protein on the 2000-calorie weight loss program.
What number of carbs within the 2000-calorie weight loss program?
It’s best to take 200-300 grams of carbs on the 2000-calorie weight loss program.
What’s the really useful vary of every day fats consumption for a person on the 2000-calorie weight loss program?
It’s best to get 45-70g (~20-30% of every day energy) of fats within the 2000-calorie weight loss program.
2 sources
Articles on StyleCraze are backed by verified info from peer-reviewed and tutorial analysis papers, reputed organizations, analysis establishments, and medical associations to make sure accuracy and relevance. Try our editorial coverage for additional particulars.
- Dietary Pointers for People 2015-2020, USDA Dietary Pointers, US Division of Agriculture.
https://well being.gov/dietaryguidelines/2015/assets/2015-2020_dietary_guidelines.pdf - Estimated calorie wants per day, by age, intercourse and bodily exercise degree, Dietary Pointers for People 2015-2020, USDA Dietary Pointers, US Division of Agriculture.
https://well being.gov/dietaryguidelines/2015/pointers/appendix-2/
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Charushila Biswas
Charushila is an ISSA licensed Health Nutritionist and a Bodily Train Therapist. Over a span of 5 years, she has… extra
Kristen Arnold
(MS, RDN, CSSD)Kristen is a Registered Dietitian Nutritionist and a board-certified specialist in Sports activities Dietetics. She additionally has a Grasp’s in Human… extra
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