How to eat 2000 calories a day or less
If you want to lose weight, most humans have to eat 2000 calories a day or less. Every day. So here are key principles for eating 2000 calories or less.
Macronutrient balance
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Carbohydrates: 45-65% of daily calories
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Protein: 15-20% of daily calories
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Fat: 20-35% of daily calories.
Calorie control
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Know calorie content: Know calorie content if food that you are about to eat
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Calorie counting: Track daily calorie intake
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Eat slowly: Stop when 80% satisfied, not full.
Nutrient-dense foods
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Vegetables: Aim for 5 servings
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Fruit: Aim for 2-3 servings
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Whole grains: Choose whole grains over refined grains
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Lean protein: Focus on chicken, fish, and plant-based sources
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Healthy fats: Nuts, seeds, avocado, and olive oil.
Meal frequency and timing
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3 main meals: Space out meals evenly .. say 8am, 12pm and 6pm
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2-3 snacks: Choose fruit
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Avoid skipping meals: Have breakfast.
Food choices to limit
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Processed meats: Limit sausages, bacon, and processed snacks
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Added sugars: Minimal sugary drinks (diet drinks are better), smoothies, fruit juice, desserts, cakes and biscuits
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Chocolate and sweets: No way. Ok, the occasional piece of dark chocolate.
Monitoring progress
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Food diary: Track eating habits
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Weight checks: Monitor weight weekly. Same scales, same day, same time of day and clothing
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Adjust portions: Based on progress.
Top Tips for successful weight loss
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Plan ahead: Create a meal schedule. Know what you are having for lunch and dinner
- Cook at home: Control ingredients and portions
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Seek support: Share goals with friends and family.
