1900 Calories Diet
Calorie restriction is on the mind of many people nowadays, as they strive to shed their excess pounds. Various ideas trending like extreme juice cleanses or one-product diets are flickering everywhere your gaze falls online. One of the popular notions for a moderately restrictive regime is to consume 1900 calories a day. Is such a caloric limitation healthy, and does it yield a number of positive benefits as well as acceptable weight loss results? Read this article to find out whether or not the 1900 calories diet is what your ideal weight and figure calls for to blast away excess pounds.
What is a healthy diet?
A balanced diet is a nutritional plan containing all the essential macroelements and vitamins for your body to perform its functions efficiently. A healthy diet is crucial not only for weight loss, but also for your overall well-being. Even if you’re not aiming at weight loss you still should follow a proper diet in order to live a life free of any toxic foods and diseases which could wreak havoc on your hopes of living a healthy life.
A balanced diet is directly associated with the reduction of obesity, as well as lowered risks of chronic diseases tied to obesity, such as cardiovascular disease, diabetes, high blood pressure, and cancer (7, 6). The USDA claims that the majority of your daily caloric intake should come from fruits and veggies. Low-fat dairy, nuts, legumes, whole grains, and protein, preferably from seafood and plant sources should all be considered in your selection for the significant parts of your everyday diet (8).
According to the US Department of Health and Human Services (8), adult women need between 1600 and 2000 calories per day in order to maintain proper functioning of their body, adequate support for immunity, and to avoid diseases. That is, 1900 calories per day fits perfectly in this range, which means that consuming food with this many calories each day is completely healthy and won’t affect your well-being in any undesirable way. Of course this is the case only if you consume a balanced amount of each kind of macronutrient every day, as well as maintain the necessary amounts of microelements and vitamins. Don’t forget to avoid junk food, as well as other harmful food items.
Which foods should one include in the 1900 calories diet?
- Whole grains are rich in slow carbs and fiber, will boost your energy, as well as assist in the weight loss process and reduction of cardiovascular risks (9).
- Leafy greens like kale, collard, spinach, and arugula protect against heart disease, certain cancers, macular degeneration, and type 2 diabetes (4).
- Legumes are rich in vegetable protein, and are linked to reduced risk of heart disease, lowered blood pressure, and reduced cholesterol levels (3)
- Nuts such as almonds and walnuts have a beneficial effect on your whole body and are a source of polyunsaturated fatty acids omega-6 and omega-3. They even protect against diabetes and cancer (2).
- Dairy products: natural yogurts (without added sugar), kefir, low-fat cottage cheese provide calcium and improve the digestive tract.
- Sea fish contain protein and essential omega-3 fatty acids. Seafood helps to maintain eyesight, rejuvenate your skin, boost your intellectual performance, and lower the risk of depression (5).
- Fruits and berries are a storehouse of vitamins – they can help smooth your skin, and protect your body from inflammation and disease.
- Healthy foods should not contain artificial preservatives, colors, as well as palm oil.
- You should also avoid deep-fried foods, sweetened sparkling drinks, burgers, mayonnaise and similar sauces, sausages and other processed meat products, sweets and packaged juices.
1900 calories diet meal plan
Here is a balanced sample meal plan fitting a 1900 calorie limit (1).
Breakfast (537 Calories)
This delicious yet simple breakfast starts with a serving of oatmeal, a cup of sliced bananas, and a handful of walnuts. You can enjoy coffee or some vegetable juice as a drink.
- Oatmeal (166 calories)
- Sliced bananas (134 calories)
- Walnuts (186 calories)
- Vegetable juice (50 calories)
- Coffee (2 calories)
Morning Snack (194 Calories)
A light morning snack consisting of a couple of whole-wheat crackers with peanut butter topping will boost your energy and prevent the appearance of hunger cravings.
- Whole-wheat crackers (100 calories)
- Peanut butter (94 calories)
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Lunch (441 Calories)
A fresh salad containing greens along with cheese or some lean meat which are nutritious options. If you’re eating out, select a chef’s or Cobb salad, but ask them not to add some fattening toppings like bacon and heavy dressing. Combine a 2-cup dressing of this salad with a whole-wheat roll or a slice of bread. Finish with a single-size package of Nonfat Greek yogurt and half a cup of blueberries.
- Cobb salad (208 calories)
- Light Italian dressing (14 calories)
- Nonfat Greek yogurt (100 calories)
- Blueberries (42 calories)
- Whole-grain bread or roll (76 calories)
- Water with lemon wedge (1 calorie)
Afternoon Snack (42 calories)
A small container of raisins ideally fits in your desk or purse. Going for a miniature box of raisins not only controls calories, but also prevents you from experiencing a sugar spike. Get half of serving to munch on for an afternoon treat without blowing up your sugar levels.
- Raisins (42 calories)
Dinner (687 Calories)
A medium-size cod fillet is not a disaster in terms of calories, and provides a plethora of health benefits, as well as the essential omega-3 acids. If you’ve already consumed more than planned for the day, just make it a smaller sized portion. Take brown rice and cooked broccoli as a side dish. Can’t resist the sugar craving? A dessert containing a one-cup serving of pineapple slices with a dollop of whipped cream should be just right.
- Cod, medium fillet (200 calories)
- Brown rice (248 calories)
- Cooked broccoli (55 calories)
- Skim milk (83 calories)
- Pineapple slices (83 calories)
- Whipped cream, 2 tablespoons (16 calories)
Tips for a healthy 1900 calories diet
Get rid of distractions
While chewing on your meals in front of the TV or computer may not seem like having anything to do with sabotaging your diet, eating while distracted can cause you to consume more calories than intended as you don’t fully monitor what you’re doing. At the same time the old tradition of eating at the dinner table allows you to connect with your loved ones and at the same time avoid gaining weight. You should certainly set aside your smartphone while eating, as you will be distracted as you scroll through your Instagram feed. There is also the chance of you getting stressed because of some post or comment you might read. Everyone knows that eating while stressed is definitely not the best way to control calories as you eat.
Discover your inner chef
Cooking at home might actually help you consume fewer calories! This may be because you can see precisely how much you might be eating, while at a restaurant you don’t go through the same mental processes. Additionally while in your kitchen, you can discover new ingredients, cook some unfamiliar and exotic dishes, and probably save tons of money!
Create a shopping list
First, do not go to the supermarket hungry. A shopping list might both save your health and your wallet when going for groceries. When you have taken the time to plan what you really need, a bag of Doritos on sale is not going to magically show up in your shopping cart.
To sum up, a 1900 calorie diet is a healthy number of calories to stick to if you’re planning to steadily lose some pounds. You can cook a huge variety of delicious meals while sticking to such diet while avoiding dizziness, fatigue, and other symptoms of crash dieting with extreme caloric restriction. However, the calories themselves are not the answer to every question. Explore Keto, Mediterranean, and Vegetarian diets as examples of nutritious dietary plans with specific rules and principles.
If you are interested in healthy meal plans, you may be curious about other methods of supporting your body health. Supplement a proper meal plan with some exercise and take up this 20 Min Full Body Workout at Home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- 1900 Calories a Day (2019, livestrong.com)
- Almond consumption and cardiovascular risk factors in adults with prediabetes (2010, ncbi.nlm.nih.gov)
- Cereal grains and legumes in the prevention of coronary heart disease and stroke: a review of the literature (2006, ncbi.nlm.nih.gov)
- Dark Green Leafy Vegetables (2013, ars.usda.gov)
- Dietary fish, n-3 polyunsaturated fatty acid consumption, and depression risk in Japan: a population-based prospective cohort study (2017, nature.com)
- Healthy lifestyle factors in the primary prevention of coronary heart disease among men: benefits among users and nonusers of lipid-lowering and antihypertensive medications (2006, ncbi.nlm.nih.gov)
- Preventing cancer, cardiovascular disease, and diabetes: a common agenda for the American Cancer Society, the American Diabetes Association, and the American Heart Association (2004, ncbi.nlm.nih.gov)
- The 2015–2020 Dietary Guidelines for Americans ( 2015, choosemyplate.gov)
- Whole grain intake and cardiovascular disease: a meta-analysis (2008, ncbi.nlm.nih.gov)