While losing, maintaining, or gaining a healthy has become a hot topic, some people may want to reduce, reduce or stick to a 2,000 calorie diet.
Daily intake of calories is very important and accounting for it is essential to keeping and living a healthy life. Simply put, a 2,000-calorie diet is strictly taking up to 2,000 calories per day.This is the standard number of calories needed by many adults to meet their energy and nutrient needs. Following this diet can help reduce your risk of chronic health problems and unhealthful weight gain.
This article discusses everything about the 2,000-calorie diet. It also outlines some foods to eat and avoid and a 7-day meal plan for this diet.
Is There a Standard Calorie Requirement?
The answer is, yes. In fact, consumption of 2,000 calories each day is considered and used by the Food and Drug Administration (FDA) for nutritional advice on all food labels.However, depending on some factors, the number of needed calories per day may differ from one person to another. These factors include age, sex, height, weight, level of physical activity.
The United States Dietary Guidelines of 2020-2025 recommends that adult females who are engaged in moderate activities and are of 19-50 years should take 1,600-2,400 calories each day. On the other hand, adult males who are moderately active and aged 19-50 years should take 2,000-3,000 calories every day.
Why the Difference In Calorie Needs?
According to the National Center for Biotechnology Information, for your body to sustain life, it basically needs calories to supply it with energy. Therefore, depending on a person’s body and lifestyle, their calorie needs may also differ.For these reasons, the needs of calories vary widely per individual with some depending on more or fewer than the standard 2,000 calories per day. Similarly, people undergoing growth such as pregnant mothers and teens, usually require above 2,000 calories per day.
The calorie count is one of the strategies used to lose weight. This requires one to burn more calories than one consumes per day. On the other hand, if you want to gain weight, your calorie consumption should be more than what you burn. Maintaining a healthy weight requires that you balance equally, the number of calories you burn and that which you burn per day.
How a 2,000-calorie Can Impact On Weight Loss
Some people have effectively used and followed a 2,000-calorie diet to lose weight significantly. Your gender, weight, height, age, level of activity, as well as you weight loss goals, can determine how effective this diet can aid in weight loss.
Just reducing your calorie intake does not automatically mean that you can lose weight. This goal is complicated. It is important to note that even socioeconomic factors, your environment, and intestinal bacteria can affect weight loss. Therefore, for effective prevention and management of obesity, you need a calorie-restricted diet.
According to the National Center for Biotechnology Information, you can lose 0.45 kg in just a week if your calorie intake ranges between 2,500 and 2,000 per day. This is because 0.45 kg of the body approximately equals 3,500 calories.
Foods To Eat On a 2,000-Calorie Diet
Consuming lots of whole and unprocessed foods is one way of living a healthy life. You should always choose where your calories come from and the exact amount you need per day. Researchers at the National Center for Biotechnology Information found that one way of creating a healthy diet is by focusing on the foods you eat. You also need to make sure that you consume enough macronutrients which are carbs, proteins, and fats.
Try to include vegetables, fruits, and whole grains in each meal you take as foods rich in fiber and are of high-quality protein can help you follow a 2,000-calorie diet. Majorly you should eat these foods:
such as bananas, apples, berries, grapes, peaches, apples, melons, and others. It’s important to eat whole fruits instead of juices.
choose a low-fat variety of milk and their products such as kefir, yogurt, and cheese.
you can eat non-starchy and starchy vegetables. Non-starchy vegetables include are zucchini, kales, broccoli, spinach, boc choy, tomatoes, Swiss chard, and cauliflower among others. Starchy vegetables to eat include potatoes, butternut squash, peas, sweet potatoes, winter squash, and plantains.
you should always avoid refined grains and instead eat whole grains like brown rice, millet, bulgur, oats, faro, and quinoa among others.
these are good sources of protein and include bison, turkey, chicken, beef, lamb, and veal among others.
such as black beans, chickpeas, kidney beans, lentils, and cannellini beans.
red pepper, ginger, turmeric, paprika, nutmeg, and cinnamon.
Nuts and seeds:
you need to eat hazelnuts, macadamia nuts, almonds, cashew nuts, sunflower seeds, nut butter, and pine nuts.
Fish and seafood:
mussels, shrimps, halibut, tuna, salmon, clams.
always stick to healthy fats like coconut oil, olive oil, and avocado oil.
Beverages: they should be calorie-free and include tea, black coffee, and sparkling water.
you need to consume the healthiest and nutrient-dense eggs such as organic whole eggs.
According to published studies, including proteins in your meals and snacks can help prolong the feelings of fullness, reduce cravings, and aid weight loss. Taking the right carbs and monitoring its intake can also help maintain a healthy weight.
Foods to Avoid On a 2,000-Calorie Diet
Avoiding some foods like those with empty calories and empty-carb can help you reduce sugar intake. These foods include:
pizza, hot dogs, and French fries.
avoid baked goods, agave, and ice creams.
fried chicken, fish, chips, doughnuts, potato chips, etc.
sweetened coffee, tea, sports drinks, sodas, etc.
A 2,000-calorie diet involves taking a maximum number of calories that does not exceed 2,000 per day. When followed religiously, it can help one lose, maintain, or gain weight. Age, sex, and weight among others determine your calorie requirement. Consume whole-grain foods, lean meat, and vegetables while avoiding foods with added sugar and fast foods in this diet.