You can reap some significant health benefits by cutting your calories to 1,350 a day if you’re overweight or obese. However, if you hit the gym regularly you may require additional calories. Using a 1,350-calorie meal plan is a way to help you control your calorie intake, while planning your menus to include the foods you most enjoy eating.
Using a 1,350-calorie meal plan will help you safely shed pounds if you’re an active overweight woman or weigh more than 164 pounds, notes the National Heart, Lung and Blood Institute. If you’re sedentary and weigh less than 165 pounds, you may require slightly fewer calories to slim down. Overweight adults who shed excess pounds often experience increased energy and self-esteem.
Reduced Disease Risk
Shedding pounds using a 1,350-calorie meal plan could increase your life expectancy. Weight loss using calorie restriction improves cholesterol levels, triglycerides, blood pressure and insulin resistance in overweight women, report researchers who conducted a study published in the “International Journal of Obesity” in 2011. Women who participated in this study cut their usual calorie intake by 25 percent -- during a period of six months -- to achieve weight loss and reduced disease risk factors.
Following a 1,350-calorie meal plan can help you shed excess body fat. A study published in 2013 in "Obesity" found that reduced-calorie diets lead to fat loss, and reduced-calorie diets combined with exercise cause even greater body fat losses. Choose from a variety of cardiovascular workouts, such as walking or biking, and resistance exercises -- such as weightlifting -- to maximize fat loss while eating 1,350 calories a day.
Sample 1,350 Meal Plan
The Dietary Guidelines for Americans 2010 provides healthy, sample meal plans at various calorie levels you can use in your weight-loss endeavor. Using these sample meal plans as a guide, a 1,350-calorie meal plan consists of 1.5 cups of vegetables, 1.5 cups of fruits, 5 ounces of grains, 4 ounces of protein-rich foods, 2.5 cups of dairy products, 4 teaspoons of oils and 71 additional calories daily. One ounce from the grains group includes one-half cup of rice or pasta, or one slice of bread. Lean meats, seafood, poultry, eggs, soy products, nuts and seeds are included in the protein foods group.
- National Heart, Lung and Blood Institute: How are Overweight and Obesity Treated?
- Obesity: Diet Versus Exercise in "The Biggest Loser" Weight Loss Competition
- International Journal of Obesity: The Effects of Intermittent or Continuous Energy Restriction on Weight Loss and Metabolic Disease Risk Markers: A Randomized Trial in Young Overweight Women
- U.S. Department of Agriculture, U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2010
Erin Coleman is a registered and licensed dietitian. She also holds a Bachelor of Science in dietetics and has extensive experience working as a health writer and health educator. Her articles are published on various health, nutrition and fitness websites.