Guide to following a 2000 calorie diet for weight loss

There are various diet methods out there that can help you achieve the ideal weight. One of them is a 2000 calorie diet. Just as the name suggests, you need to eat as much as two thousand calories to stick to this diet. How many, huh? Isn't that the principle of a good diet should limit the number of calories in?

How does a 2000 calorie diet help you lose weight?

The average daily calorie requirement for adults is around 2,250-2,725 kcal per day. That means, you only have to cut your daily calorie intake slightly if you want to stick to this diet.

Can you still lose weight if the number of calories reduced is not so much? Of course, when you do it right and choose the right food sources.

High-calorie food sources during this diet should not be arbitrary. Some high-calorie foods that can boomerang are harmful to health, such as pizza and fried foods. Meanwhile, certain vegetables and fruits whose calorie count may be equivalent to a slice of pizza can actually maintain a healthy body.

This is because these two different foods have different contents. High calories from pizza or fried foods mostly come from flour and cooking oil, while calories from vegetables or fruit come from sources of protein, complex carbohydrates, healthy fats, and fiber. So, different foods, different sources of calories, how they affect our bodies.

Also note that calories cannot represent the number of servings. The 2000 calorie diet still requires you to limit the frequency and portions of meals. This means that you can eat smaller but more frequent meals throughout the day or continue to eat 3 times a day as usual. Either way is fine, as long as the total calorie intake does not exceed 2000 calories per day.

Regulate calorie intake during a 2000 calorie diet

To be able to meet the intake of 2000 calories per day, you need to consume:

65 grams of fat (585 calories).
20 grams of saturated fat (180 calories).
50 grams of protein (200 calories).
300 grams of carbohydrates (1200 calories).
Less than 2,400 milligrams of sodium or salt.
Less than 300 milligrams of cholesterol.
25 milligrams of dietary fiber.

Other things to note are:

Don't eat more than 50 grams of sugar.
It is recommended to consume 20 mcg of vitamin D.
It is recommended to consume 1,300 mg of calcium.
It is recommended to consume 18 mg of iron.
It is recommended to consume 4,700 grams of potassium.

Even so, the details of nutritional intake above do not automatically apply to everyone. So, first discuss with your trusted nutritionist before undergoing a 200 calorie diet. A dietitian can also suggest healthy, high-calorie food sources for you.

The dietary guidelines above are also different if pregnant women or children want to do it.