In the ever-evolving landscape of health and nutrition, finding a balanced and sustainable diet is the key to achieving our wellness goals. The sedentary lifestyle has led to many people gaining weight and feeling lethargic. This, eventually, results in increased health troubles.
To lose weight, you must know that the key lies in reducing your daily calorie intake while consuming healthy, nutritious, balanced meals. Embarking on the journey towards weight loss requires careful decisions regarding your diet preferences. You don’t want to skip meals and feel fatigued, nor do you want to overshoot your daily caloric requirements.
Hence, you might need a 1700-calorie diet plan, the balanced and perfect plan to kickstart your weight loss journey. Well, what exactly is a 1700-calorie diet?
Discover the details and how this plan may positively impact your health.
A 1700-calorie meal plan is a well-balanced, low-calorie diet that can help individuals lose weight (6). It comprises three balanced meals enriched with essential nutrients and two daily snacks. The 1700-calorie diet to lose weight comprises healthy foods, including fruits and vegetables, lean meats, healthy fats, and whole grains.
The inclusion of snacks is up to you. The 1700-calorie diet is designed for beginners or sedentary individuals who need to lose weight without overly restricting their diet or undergoing strict weight loss routines.
To maximize the benefits of the 1700-calorie diet, you should include a variety of different foods from all the food groups. Generally, it is recommended to get 45-65% of calories from carbohydrates, 765-1105 calories from carbs or 191-276 grams of carbs per day. You should get 20-35% of calories from healthy fats, or 340 – 595 calories or 38 – 66 grams of fats. You should also get 10-35% of calories from protein, or 170 – 595 calories or 43 – 149 grams of protein (5).
It is important to note that 1700 calories are the baseline for this meal plan and that every individual is different and may have different caloric needs. What may work for someone may not work for you. Therefore, you can estimate your daily calorie needs by using online calculators. This will be based on various individual factors including weight, age, sex, activity level, and weight loss goals. If 1700 is your target daily intake, then this diet may work for you.
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Yes, losing weight by eating 1700 calories daily is quite possible. The count is generally lower than most individuals’ daily caloric intake. It is an excellent starting point for people looking to lose weight and get in shape.
A carefully designed 1700-calorie diet can work wonders for weight loss as it is a sustainable approach. Before starting this diet plan, consult your healthcare provider to align your weight loss goals with your health. Drastic calorie restriction may negatively affect your well-being and lead to health issues.
Moreover, you must focus on the quality of calories you consume. Try incorporating nutrient-dense meals offering lean proteins, complex carbs, healthy fats, and fiber. Engage in physical activities and workout routines to make the most out of your weight loss diet.
Don’t forget that you should limit high-calorie, nutrient-poor foods as well. Some high-calorie foods to limit when trying to lose weight include sugary beverages, alcohol, ultra processed foods, fried foods, etc.
1700 is a calorie deficit for many individuals, but this depends on factors such as age, sex, weight, physical activity level, and other individual factors. The extent of this calorie deficit varies from person to person. For many sedentary individuals, 1700 calories are the ideal calorie deficit. On the contrary, individuals with an active lifestyle may require a higher calorie intake to create a deficit and still provide enough energy to fuel their daily activities.
If you are unaware of your daily calorie intake, you can consult a registered dietitian to discuss a complete weight management plan and help you determine whether 1700 calories work as a deficit for you. Aim for a well-balanced diet with regular exercise to make your weight loss gradual and sustainable in the long run.
When you restrict your calories, you aim to lose fat and get a leaner body. But what if you want to build muscles, too? This is tricky as muscle-building requires more calories, but how do you simultaneously build muscle while losing fat?
Let’s break down this process in detail.
When you cut down on calories, your body extracts energy from its stores of protein, carbs, or fat reserves, usually leading to both fat loss and muscle loss. Some experts believe that up to 25% of weight loss following a low-calorie diet comes from muscle loss (7). And if you are trying to build muscles, you may indulge in a calorie-surplus diet but that increases your weight, potentially putting on some fat as well. Following some practices may help you to hit your target fitness goals.
Do not overly restrict your diet at once as your body may enter an energy-conservation mode and hinder your weight loss goals by slowing your metabolism. Cutting down on calories rapidly also leaves you with lower energy during workouts. When you cut down on calories such as those from protein, your muscles won’t have the fuel to build or recover.
In contrast, when we consume a protein-rich diet, you provide the building blocks for muscle, as well as protein that can be used for energy instead of breaking down muscle.. If you want to maintain or even build muscle while losing weight, you need to increase your protein intake while cutting down on calories simultaneously.
According to a study, individuals who followed a high-protein diet while doing resistance training and HIIT lost more body fat over 4 weeks than those who did the same training but had a low protein or control diet. The high protein group also gained the most muscle mass (8).
But, this doesn’t mean that you start overdosing on protein. Instead, aim to include protein in every meal and snack to let your body utilize protein throughout the day as it enhances muscle-building effects (9). A potential starting point would be to aim for 25 grams of protein at each meal and 5-10 grams at each snack. Some examples of lean protein sources include lean meats and poultry, eggs, low-fat dairy, beans and legumes.. The bonus point is that protein promotes satiety, which can prevent you from overeating or going beyond your daily calorie intake limit.
Read more: 7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb
This diet plan can be useful in regulating weight and helping beginners get in shape without drastically changing their routine. But, some advantages and disadvantages of the 1700-calorie diet must be addressed.
Check out the advantages first:
The biggest advantage of the 1700-calorie diet is that it is designed as a gradual and sustainable approach to losing weight instead of restricting calories instantly, affecting well-being. The 1700 calories are ideal for the right person, as they are neither too low nor too high that they impede weight loss effects. Individual calorie needs vary, however, so a 1700 calorie diet is not right for everyone.
The 1700-calorie diet includes all the major food groups such as lean proteins, whole grains, healthy fats, and fruits and vegetables, providing essential nutrition and keeping you healthy in the long run.
The 1700-calorie diet has no hard and fast rule over choosing meals. You can customize the meal plans as you like. The only requirement is that they should be nutritious and balanced. You should limit fast foods and increase the intake of more nutritious food items.
The 1700-calorie plan comprises moderate calories, making it suitable for many individuals or beginners.
A few potential drawbacks of this meal plan are as follows:
The long-term and gradual results of the 1700-calorie diet may not sit well with some individuals as people are looking for immediate ways and shortcuts to losing weight. However, more rapid weight loss is usually not sustainable and often results in weight regain.
Consuming too few proteins may affect muscle-building capabilities and decrease muscle mass, especially without strength training (10). To avoid this, include protein-rich foods at every meal and snack, and incorporate some strength training into your routine.
The daily caloric requirements of individuals vary based on factors such as age, sex, activity level, weight, etc. Eating 1700 calories a day will result in an optimal calorie deficit and sustainable weight loss for some people, while it may be too few or even slightly too many calories for others.
It is important to include a variety of different foods from all the food groups, and to experiment with different recipes and meal combinations. Eating the same foods over and over or following a strict meal plan can lead to boredom and monotony.
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The food you consume as part of your 1700-calorie meal plan can influence your health and weight loss goals. Here’s a sample meal plan covering 1700 calories from Monday to Friday (1):
For breakfast
Take 3/4 cup of non-fat Greek yogurt, 1/4 cup of granola, and 1 cup of strawberries. This meal plan comprises 298 calories, 21 grams of protein, 31 grams of carbohydrates, and 8 grams of fat.
For snack
Eat a medium pear and one ounce of mozzarella cheese. This contains 183 calories, 9 grams of protein, 26 grams of carbohydrates, and 7 grams of fat.
For lunch
Take two slices of whole grain bread with 3 ounces roast turkey breast, 1 medium tomato, and 1 tsp mayonnaise. Have a cup of blueberries. This meal plan comprises 407 calories, 24 grams of protein, 66 grams of carbohydrates, and 9 grams of fat.
For snack
Take one cup of air-popped popcorn, 2 tablespoons of almonds, and 2 tablespoons of raisins. The micronutrients in this snack plan will be 168 calories, 25 grams of carbohydrates, 4 grams of protein, and 8 grams of fat.
For dinner
Take 3 ounces of broiled salmon, 1 cup of quinoa, and 1 cup of mixed cauliflower and broccoli with 2 teaspoons of olive oil. This meal plan comprises 473 calories, 32 grams of protein, 45 grams of carbohydrates, and 19 grams of fat.
For snack
Eat 2 small chocolate chip cookies and a cup of skim milk. This will have 181 calories, 9 grams of proteins, 25 grams of carbohydrates, and 6 grams of fat.
For breakfast
Take a slice of whole wheat toast with 2 tablespoons guacamole, 1-ounce cheddar cheese, and 1 cup strawberries. This meal plan comprises 277 calories, 14 grams of protein, 33 grams of carbohydrates, and 11 grams of fat.
For snack
Eat half a cup of plain, nonfat Greek yogurt, a cup of strawberries, and 2 tablespoons of granola. This will contain 166 calories, 15 grams of protein, 16 grams of carbohydrates, and 5 grams of fat.
For lunch
Take a slice of whole wheat bread topped with 1/2 avocado, mashed, one fried egg, and an apple. This meal plan comprises 408 calories, 13 grams of protein, 48 grams of carbohydrates, and 21 grams of fat.
For snack
Eat 15 grams of dark chocolate, 2 tablespoons of almonds, and 2 tablespoons of raisins. Together, this will contain 220 calories, 4 grams of protein, 28 grams of carbohydrates, and 12 grams of fat.
For dinner
Take 3 ounces of shrimp, 1 cup of brown rice, 1 cup of red peppers, and 1 cup of broccoli. This meal plan comprises 458 calories, 29 grams of protein, 59 grams of carbohydrates, and 12 grams of fat.
For snack
Eat 2 cups of air-popped popcorn and one medium-sized apple. This will contain 157 calories, 3 grams of proteins, 37 grams of carbohydrates, and 2 grams of fat.
For breakfast
Take a packet of plain oatmeal made with 2/3 cup of skim milk and 1 banana, along with 1 tablespoon of walnuts. This meal plan comprises 301 calories, 12 grams of protein, 55 grams of carbohydrates, and 6 grams of fat.
For snack
Eat a cup of shelled edamame. This will contain 189 calories, 17 grams of proteins, 15 grams of carbohydrates, and 8 grams of fat.
For lunch
Two slices of whole grain bread with 3 ounces of canned tuna mixed with 2 teaspoons mayonnaise, 1 cup of spinach, and 1 cup of red pepper sticks. This meal plan comprises 382 calories, 32 grams of protein, 42 grams of carbohydrates, and 11 grams of fat.
For snack
Eat half a cup of nonfat Greek yogurt, strawberries, and 2 tablespoons of granola. This will contain 166 calories, 15 grams of protein, 16 grams of carbohydrates, and 5 grams of fat.
For dinner
Take 3 ounces of grilled chicken, 1 cup of broccoli, and 1 cup of kale stir-fried in 2 teaspoons of olive oil. This meal plan comprises 501 calories, 39 grams of protein, 59 grams of carbohydrates, and 15 grams of fat.
For snack
Eat one medium-sized apple and one ounce of cheddar cheese. This will contain approximately 9 grams of protein, 183 calories, 26 grams of carbs, and 7 grams of fat.
For breakfast
Have a smoothie with 1 cup of plain nonfat Greek yogurt, one banana, half almond milk, and 1 tablespoon of peanut butter. This meal plan comprises 334 calories, 28 grams of protein, 42 grams of carbohydrates, and 10 grams of fat.
For snack
Take one cup of grapes and two tablespoons of almonds. This contains around 140 calories, 3 grams of protein, 19 grams of carbs, and 7 grams of fat.
For lunch
Take three ounces salmon, a 1/2 cup brown rice, and 1 cup red pepper slices. This meal plan comprises 391 calories, 28 grams of protein, 52 grams of carbohydrates, and 8 grams of fat.
For snack
Eat ¼ cup of roasted chickpeas and 2 tablespoons of raisins. This has approximately 189 calories, 5 grams of protein, 6 grams of fat, and 32 grams of carbohydrates.
For dinner
Have a salad with 2 cups of spinach, 1 cup of diced carrots, 1 tablespoon of olive oil, and a cup of cooked quinoa. This meal plan comprises 532 calories, 36 grams of protein, 53 grams of carbohydrates, and 20 grams of fat.
For snack
Eat 2 cups of air-popped popcorn and 15 grams of dark chocolate. This combination contains 145 calories, 21 grams of carbohydrates, 3 grams of protein, and 6 grams of fat.
For breakfast
Have a cup of plain Greek yogurt, 1 cup of blueberries, and 2 tablespoons of unsalted almonds. This meal plan comprises 295 calories, 27 grams of protein, 32 grams of carbohydrates, and 9 grams of fat.
For snack
Take 2 cups of air-popped popcorn and a tablespoon of dark chocolate. This contains 145 calories, 21 grams of carbs, 3 grams of protein, and 6 grams of fat.
For lunch
Have 3 ounces of grilled chicken, 2 cups of kale salad with 2 teaspoons of olive oil vinaigrette, and 1 tablespoon of walnuts. This meal plan comprises 403 calories, 34 grams of protein, 33 grams of carbohydrates, and 17 grams of fat.
For snack
Eat ¼ cup of hummus and a cup of carrot sticks. This contains around 150 calories, 5 grams of proteins, 20 grams, and 6 grams of fat.
For dinner
Have 1 cup of black beans, 1 cup of brown rice, 1 cup of red pepper, 1 medium diced tomato, and 2 tablespoons of guacamole. This meal plan comprises 528 calories, 22 grams of protein, 100 grams of carbohydrates, and 7 grams of fat.
For snack
Go for one banana and a tablespoon of peanut butter. This has 200 calories, 5 grams of protein, 30 grams of carbohydrates, and 8 grams of fat.
The average 1700-calorie day consists of eating three well-balanced meals and two snacks daily. These meals cover all food groups and offer a healthy source of proteins, carbs, fats, and fiber from fruits, meat, and vegetables. Here are some meal combinations you can include in a 1700-calorie diet day (2):
For Breakfast (428 calories)
Have an egg sandwich made of 2 slices of bread, 2 whole eggs, 6 tbsp liquid egg whites, and 1 medium apple.
For Snack (210 calories)
Have 2 Non-fat Greek yogurts and a rice cake.
For Lunch (420 calories)
Have a Teriyaki Chicken Bowl comprising 1 serving of jasmine rice, 6 oz chicken thighs, and 1.5 cups of coleslaw shredded cabbage.
Mid-afternoon Snack (224 calories)
Have a protein shake. Here’s one of the best protein shake recipes for weight loss.
Take 1 cup of almond milk, 1 scoop of protein powder, and 120 grams of frozen berries. Blend them all and prepare a fresh protein shake.
For Dinner (427 calories)
Have 1 medium sweet potato, 6 oz grilled chicken thighs, 3/4 cup Brussels sprouts, and 3 tbsp avocado.
To make the most out of your 1700-calorie diet, follow these essential tips (4):
Start your day by having a full-fledged and balanced breakfast, setting the tone for the entire day. Having a hearty breakfast makes your body feel satiated throughout the day and you don’t get many cravings. Make sure to include protein and fiber. For example, you may have an egg sandwich of 2 slices of whole grain bread, 2 whole eggs, egg whites, and an apple.
The plate method is the best strategy for the 1700-calorie diet as it helps you control portions. (3). According to the plate method, you fill one-half of your plate with non-starchy vegetables and/or fruit. Fill one-quarter of the plate with lean protein and the last quarter with complex carbs from grain products or starchy vegetables.
Read more: 24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets
Everyone’s individual calorie needs vary, as does whether they are likely to gain, lose, or maintain their weight at a certain calorie intake. You can use an online calculator to estimate your individual needs and then establish a goal based on whether you would like to lose, gain, or maintain your weight.
1700 calories with regular exercise is optimal for some individuals but if you are very active, have ample muscle mass and have high energy expenditure, this range may not be enough for you.
1700 calories may not be the right goal for you. It might be too many or too few calories, either of which could hinder your weight loss efforts. Start by using an online calculator to determine your daily calorie needs to maintain your weight based on individual factors. Then establish a goal based on the calorie deficit you want to create. A calorie deficit is the difference between the number of calories you expend in a day and the number you take in through eating and drinking. A 500 calorie daily deficit is usually a good place to start for sustainable weight loss.
By providing the body with the right balance of nutrients, this dietary plan empowers individuals to achieve their health goals, whether that involves weight management, increased energy levels, or simply cultivating a sustainable and nourishing lifestyle. Find out the best 1700-calorie diet recipes and gradually incorporate them into your days.
Following this diet can lead to sustainable weight loss without compromising on health. However, you should consult your healthcare provider before embarking on any weight loss routine to see if you are fit for the 1700-calorie diet routine. Once you are ready, you can sustainably lose weight and regain shape.
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