1300 calorie weight loss diet Basics

This weight loss diet emphasizes protein of ~ 20% of calories so that muscle mass is better preserved during reduced calories and also so that hunger is reduced!

Fiber helps fill us up and reduces hunger and is good for the digestive tract. The DRI for fiber is 14 grams fiber per 1000 calories consumed. Thus 18 to 20 grams for 1300 calories, 21 grams for 1500 calories and 25 grams for 1800 calories. Another common fiber recommendation is 25 grams fiber per day for women and 30 grams per day for men.

Nutrisystem Diet uses the somewhat higher protein and fiber recommendations. More on their diet at a later date.

1200 to 1300 calories is often recommended for weight loss for sedentary women and 1800 to 2000 calories for sedentary men. Younger or more active women could lose weight on 1500 calories or more. It is important to eat enough so that hunger does not cause you to go off the diet. It is important to decrease calorie intake of about 500 calories per day to lose ~ 1 pound per week and be consistent with this intake. Should not try to lose more than 2 pounds per week for safety and health reasons. Reducing calories too much can decrease metabolic rate and result in your body using fewer calories and making it harder to lose weight. It can also result in greater loss of muscle. Muscle burns many more calories than fat!

20% of 1300 calories = ~ 65 grams protein; 18 to 20 grams fiber meets the DRI

20% of 1500 calories = 75 grams protein (21 grams fiber recommended)

20% of 1800 calories = 90 grams protein (and 25 grams fiber recommended)

20% of 2000 caories = 100 grams protein (and 28 grams fiber recommended)