This diet is designed especially for you if you need to lose a few extra pounds gradually and healthily. It's a low-calorie plan of 1750 calories per dayEasy to implement in your daily routine and designed to help you lose between 2 1/2 and 3 kilos approximately in 1 month if you follow it to the letter and maintain good organization of your meals.
The main goal is for you to learn to structure 5-6 daily meals (breakfast, mid-morning snack, lunch, afternoon snack, mid-afternoon snack and dinner) combining in a balanced way vegetables, lean proteins, fruits, skimmed dairy products, and complex carbohydratesAll of this is accompanied by a controlled amount of healthy fats, mainly olive oil, to ensure good satiety and provide beneficial fatty acids.
1750 calorie diet: important general guidelines
If you are determined to put this diet into practice to lose weight you will have to drink as much water as possible daily, preferably spread throughout the day. You can also include unsweetened herbal teas, fat-free homemade broths, and occasionally, calorie-free light drinks, always prioritizing the water consumption as a basis for hydration.
It is fundamental that sweeten your infusions with sweetener instead of regular sugar to avoid unnecessary calories and that Season your meals with moderate salt and a minimal amount of olive oilApproximately 1 tablespoon per main meal. This type of fat is very healthy, but in a low-calorie diet, controlling the amount is key to not exceeding the 1750 calorie limit.
The basis of the plan is that daily calories do not exceed 1750To achieve this, it is recommended that food portions be adjusted to indicative equivalencies such as: 100 g of lean meat (skinless chicken, turkey, lean beef), 130g of white or oily fish, 1 serving of vegetables between 200 and 300 g depending on the type of vegetable, and fruit between 100 and 150 g per piece or portion, prioritizing the options with less sugar.
In addition, it is recommended that you perform some type of regular physical activitySuch as brisk walking, swimming, cycling, or exercising at home. Movement helps increase energy expenditure, improves insulin response, promotes fat loss, and helps maintain muscle mass during the weight loss process.
Recommended food groups in a 1750 calorie diet
To ensure this diet is varied, balanced, and easy to follow, it's helpful to know the food groups and their suggested portion sizes. This way you can make swaps and not always be limited to the same dishes.
In the group of the vegetables Leafy greens and low-calorie options are prioritized, such as chard, spinach, lettuce, endive, broccoli, cauliflower, zucchini, eggplant, cucumber, peppers, or tomatoes. A standard serving can range between 200 and 300 g depending on the type of vegetable. Vegetables with slightly higher carbohydrate content, such as carrots, pumpkin, onions, or artichokes, are also included in somewhat smaller quantities (around 100g per serving).
In the group of carbohydrates Complex sources are recommended: rice, pasta, whole-wheat bread, oats, legumes (lentils, chickpeas, beans), potatoes, or sweet potatoes. Typical portions to maintain 1750 calories per day are around... 20-30 g uncooked rice or pasta, 40 g of bread o 20 g of dried legumes per serving, adjusting amounts to your level of physical activity and feeling of satiety.
The group of the protein It mainly includes lean meats and fishSkinless chicken, turkey breast, rabbit, lean veal or beef, white fish (hake, cod, whiting, sole) and oily fish (salmon, sardines, mackerel). For reference, a standard serving is 100 g of lean meat or around 130g of fishEggs (2 units as a full serving) and small amounts of low-fat fresh cheeses or skimmed yogurts can also be considered.
As for the fruitsIt is recommended to include between 2 and 3 portions per day, adjusting their size. Fruits such as melon, watermelon, or grapefruit can be eaten in portions of 150 to 300 g, while pieces like apple, pear, tangerine, orange or peach are usually placed around 100-150 gIt is advisable to reserve slightly higher-calorie fruits (bananas, grapes, figs, cherimoya) for times of greater physical activity or to consume them in smaller quantities.
Example of a 1750 calorie daily menu for weight loss
Below is a detailed example of a daily menu Complete, balanced, and adjusted to the 1750 calorie limit. Portions can be slightly adjusted according to your weight, height, and activity level, always maintaining the overall structure and prioritizing recommended foods.
Breakfast: 1 infusion of your choice (coffee, tea or mate cocido) with sweetener, 1 skimmed yogurt with whole grain cereals (2 tablespoons of oats or unsweetened cereals) and 1 medium apple.
Midmorning: 1 cup of homemade fruit salad prepared with fresh, seasonal, chopped fruit (for example, orange, pear, and kiwi), with no added sugar. This snack provides vitamins and fiberhelping to control appetite until lunchtime.
Lunch: 1 cup of light broth or homemade fat-free vegetable soup, 150g of baked or grilled fish or chicken (skinless), 1 deep plate of boiled vegetables of your choice (such as broccoli, carrot and zucchini) and 1 fruit of your choice (preferably low in calories, such as a slice of melon or a citrus fruit).
Mid afternoon: One herbal tea of ​​your choice with sweetener and one low-fat yogurt with fruit, preferably plain or with pieces of fresh fruit, avoiding sugary dairy desserts. This combination provides protein and calcium, very useful for maintaining muscle mass.
Snack: 1 herbal tea of ​​your choice, 2 slices of bran toast or wholemeal toast spread with a thin layer of light jam, and 50g of low-fat or low-fat fresh cheese. Here's a combination whole grain carbohydrates to light proteins to arrive at dinner less hungry.
Price: 1 cup of homemade vegetable soup (may include zucchini, leek, celery and carrot), 100g of lean meat baked or grilled (lean beef, turkey or skinless chicken), 1 portion of raw vegetable salad of your choice (for example, lettuce, tomato, cucumber and grated carrot) dressed with a little salt, vinegar or lemon and 1 tablespoon of olive oil, and 1 portion of light gelatin mixed with 1 piece of fruit of your choice.
After dinner: 1 herbal infusion of your choice with sweetener, which will help you to End the day without adding extra calories and maintain the feeling of satiety until breakfast the next day.
This type of 1750 calorie plan, rich in vegetables, fruits, lean proteins and whole grainsIt allows you to lose weight gradually, improving your eating habits and promoting long-term weight maintenance, provided it is accompanied by plenty of hydration and regular exercise adapted to your abilities. For an alternative, see the 1850 calorie diet
