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Power-Packed 1300 Calories Intermittent Fasting: Superb With Positive Results

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A 1300 calories intermittent fasting diet is a low-calorie diet plan for weight loss. But this is not a craze. It includes having a balanced diet that’s good in nutritional value. It is also not a shortcut to rapid weight loss. Instead, it is a crucial plan to decrease your calorie consumption without feeling hungry or weak.

Recall that scientific research shows that decreasing calories immediately could affect your metabolism and lead to gaining the weight back once you are away from the diet. Therefore, you should get into the 1300 calorie diet slowly so that your body must have the time to begin the new difference.

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Here continue reading on to understand everything about the 1300 calorie diet and a sample diet plan to assist you in understanding what to eat within a calorie budget. Although, this will differ depending on your energy level, age, and medical norms. Talk to your dietitian or doctor before beginning this diet. 

Here is a list of alternatives that you could look out for if you are a demanding eater or allergic to any of the foods mentioned below.


  • Apple cider vinegar – Lime juice
  • Quinoa – Semolina
  • Low-fat milk – Soy milk
  • Apple juice – Pear juice
  • Mushroom – Eggs
  • Kidney beans – Black-eyed peas
  • Basil – Chives
  • Zucchini – Cucumber
  • Cherry tomatoes – Black olives
  • Lettuce – Chinese cabbage
  • Coconut water – Watermelon juice
  • Celery – Beetroot
  • Balsamic vinegar – Lime juice
  • Avocado – Chayote squash
  • Tofu – Cottage cheese
  • Watermelon – Muskmelon
  • Dark chocolate – Low-fat frozen yogurt

Why a 1300-Calorie Diet?

The 1300 calorie diet plan is highly inspired as, first of all, they are effortless to make and follow. This diet plan is also not so compressing. You need not feel as if you are cautioning yourself. It also permits one to have the necessary number of calories per day. Nobody wants to be moody, to deficit energy, or to feel light-minded just as they are on a diet.

The 1300 calorie intermittent fasting results highlight that this diet plan is quite efficient in shedding extra pounds. A typical adult needs calories ranging from 1800 to 3200 calories a day to regulate the same weight, counting on parameters like gender, age, and activity graph.

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 This 1300 calorie condition allows you to limit what you eat, slowly losing weight while still retaining the essential nutrients required for regular body activity. It is also elementary to follow this plan. You could opt for 300 calories for breakfast, 300 calories for lunch, 300 calories for dinner, and 100 calories for snacks.

What Does a 1300-Calorie Diet Include?

One thousand three hundred calories are not as few as people might think. They are pretty big to nurture an individual. 

A 1300-calorie diet includes:

  1. A variety of whole-grain cereals and foods. These foods consist of brown rice, millet, oatmeal, whole-wheat bread, etc.
  2. It also contains many legumes like chickpeas, lentils, peas, kidney beans, black beans, soybeans, pinto beans, and navy beans.
  3. It includes a variety of healthy nuts and seeds, like almonds, pistachios, walnuts, cashews, pecans, macadamia nuts, and hazelnuts.
  4. Leafy vegetables are also contained in the diet. These consist of Kales, collard greens, spinach, cabbage, beet greens, and lettuce.
  5. There are also whole fruits listed, and these are much healthier than fruit juices. Opt for bananas, oranges, apples, pineapples, watermelons, peaches, grapefruits, avocados, blueberries, mangoes, strawberries, and pomegranate.
  6. It also contains low-fat dairy products.
  7. Less-calorie meats are available, like boneless chicken breasts, turkey, pork, fish and seafood, salmon, etc.

How to Remain on a 1300 Calorie Diet?

Whether it is a 1300 calorie gluten-free diet or even a 1300 calorie Keto diet; there are things you need to do such as:

1. Don’t Give Up if the Results Are Not Instant

Weight loss is not an easy task. It doesn’t happen immediately. Several factors decide how rapidly one can shed weight. Parameters like age, genes, weight, lifestyle, etc., are among others. Be focused and keep trying.

If a long duration passes without any essential changes, it would be suggested to see a nutritionist as this may not be the advisable plan for you.

2. Plan Ahead

Make sure you follow the plan to the least; it is good to make it beforehand. It means understanding what you are supposed to consume on Thursday, as early as Monday. Search out if you have all the essential ingredients in advance. 

You need not wish to be making a meal for your 1300 calorie high protein diet, only to look out you take more carbohydrates than proteins. This could make you consume something not on your diet, thus affecting your growth.

3. Do It With Someone

Like working or anything that can be tiring or boring, it becomes more accessible and straightforward when done with someone else. Look for a person who wishes to have the same results as you and start the plan with them. This could be anyone, maybe your husband, relative, friend, or even colleague. 

On days when you are not feeling active or don’t wish to follow the diet, they would be there to keep you moving. These people act as an asset to your progress. The best part is that you could do it with more people; the more, the higher.

1300 Calories Intermittent Fasting
1300 Calories Intermittent Fasting

1300 Calories Intermittent Fasting Diet Plan For One Week

Here is a 1300 calories diet plan for one week. One must follow it rigorously to gain the results.


Start your week strong with fiber-filled cereal and an Asian-inspired turkey burger.


Eat one cup of oatmeal (like Bob’s Red Mill) created with hot water and flat-topped with 1/2 banana.


Make a spinach dish by topping three to four cups of baby spinach leaves with one hard-cooked egg, chopped; a pair of strips of hard-boiled bacon, crumbled; five mushrooms, thinly sliced; 1/3 cup croutons; 1/4 cup broken feta cheese; and three slices Spanish onion. Toss ingredients, then drizzle with seasoned vinegar, like wine, balsamic, or rice. Close up your meal with a pear.


To make a savory Asian patty, combine 1 pound of turkey breast with 8-ounce water chestnuts, a pair of garlic and cloves minced; 4 green onions, thinly sliced; 1/2 cup unsweetened applesauce; 4 teaspoons soy sauce. Form mixture into four patties. Freeze three for later use. In a slippery fry pan coated with preparation spray, cook cake over medium heat till completely hard-boiled throughout.

Serve with a dish of 3/4 cup hard-boiled rice tossed with one teaspoon condiment, one teaspoon rice vinegar, and 1/2 teaspoon Asian oil. Round it out with a pair of cups of steamed broccoli florets and one cup of berries on the aspect


On the menu today: a classic peanut-butter sandwich followed by minimal Tex-Mex flavor.


Toast one piece of bread and sprinkle with 1/4 cup sliced cheese (any type). Bake or broil till the cheese melts. Eat it with one pear.


Spread one slice of the staff of life with one 1/2 tablespoons paste. Top with 1/2 banana, sliced. Drizzle with one teaspoon of honey, cover with another slice of breadstuff, and drink with one cup of light milk.


Heat things with a spicy chicken olé. On a 12-inch-long sheet of foil, with a 5-ounce boneless chicken breast. Dress in 3/4 cup corn with peppers, 1/4 cup salsa, and one tablespoon of recent cilantro (optional). Fold foil into a packet—Bake on a cooking utensil at 450 degrees F for 18 minutes.

Serve it with a citrusy avocado salad: On lettuce leaves, organize one tangerine in the altogether and divide into segments; 1/4 ripe avocado, thinly sliced; one slice of Spanish onion. Sprinkle with one teaspoon of juice and 1/2 teaspoon of oil.


Keep it up with countless filling whole grains and a few simple produce pockets for your noon meal.


Cook one/2 cup oats with 1 cup light milk. Stir in a pair of tablespoons paste, 1/2 cup berries, and a pinch of cinnamon or pie spice.


Cut a food grain pocket bread in half. Spread three tablespoons spread in every slot. Stuff with tomato and cucumber slices and spinach leaves. Spread every stuffed pocket bread pocket with seasoned vinegar. Eat it with six ounces of light-weight food and one kiwi.


For entrée, make some sweet honey pork. Cut one pound of pork tenderloin into eight slices—pound slices into 1/4-inch-thick medallions. Freeze six medallions. Coat slippery frypan with preparation spray. Cook a pair of medals over medium heat till gently browned. Put 1/4 cup fruit juice, one teaspoon honey, and one teaspoon of dijon mustard. Continue preparation of pork till tender, about 3 minutes.

Make apricot couscous as an aspect. In a 1-quart pan, heat 1/3 cup chicken broth, a pair of dried apricots, take away skinny strips; and 1/4 teaspoon grated orange peel till boiling. Take away from heat; stir in 1/4 cup couscous. Cover and let sit for five minutes. Serve with one cup of steamed green beans.


 Good news: you’ll expect a veggie-filled beef stir-fry tonight that is quicker to form than delivery.


Get your day started with 1/2 cantaloupe flat-topped with 3/4 cup low-fat plain Greek food or cheese, and one slice cooked staff of life, unfold with one tablespoon preserve.


Top three to four cups dish greens with 1/2 cup water-packed white tuna, drained; one little tomato, take away wedges; a pair of green onions, sliced. Drizzle with a mix of one teaspoon oil and one tablespoon seasoned vinegar. Combine it with 1/2 food grain pocket bread and six ounces of calcium-fortified fruit juice.


It’s exhausting to travel wrong with a classic savory stir-fry—gently brown three-ounce beef strips over medium-high heat in a slippery frypan. Add 1 1/2 cups frozen stir-fry vegetables and one tablespoon bottled stir-fry sauce. Cover and cook over low heat till the vegetables are tender-crisp. Drizzle with 1/2 teaspoon Asian oil. Serve over 3/4 cup hard-boiled rice.


Get in this all-important cyanocobalamin with a spicy food dish tonight.


Prepare a breakfast dish for the necessary main meal of the day. Beat one egg with a pair of cheese. Add a spoon of cayenne sauce. Cook in a slippery fry pan coated with preparation spray. Place over heat 6-inch corn battercake, prime with 1/4 cup condiment, and fold pancake around filling. End your meal with a pair of clementines.


Spread one tablespoon of light-weight salad dressing on a pair of sliced bread. Layer a couple of ounces thinly sliced extra-lean ham, shredded cheese, four pickle slices, one jarred cooked red pepper, one onion slice, and lettuce leaves for a classic sandwich. Eat it with 1/2 grapefruit.


To make chili-rubbed spicy salmon:

  1. Coat a 5-ounce salmon filet with one teaspoon flavoring, 1/2 teaspoon ground cumin, 1/4 teaspoon red pepper, and 1/8 teaspoon salt.
  2. Spray with preparation spray.
  3. In a slippery frypan over medium heat, cook till opaque, turning once.
  4. Serve with 2/3 cup cold mashed potatoes, twelve cooked asparagus spears wet with juice, and 1/4 cantaloupe wedge.


 Start the weekend with a smoothie and a white-wine chicken dish.


 In a blender, mix one cup of light milk, one frozen bare-ass banana sliced, and one tablespoon of paste for a protein-filled smoothie.


Make a roast sandwich by spreading a pair of teaspoons of spicy brown mustard on a couple of slices of life and layering three ounces of thinly sliced lean roast with tomato and onion slices on prime. Spherically, it is six ounces of light-weight food with one tablespoon of raisins.


This sweet chicken with grapes instruction does not sacrifice any flavor. In a frypan with 1 teaspoon oil, cook 5 ounces of boneless chicken breast, 1 tablespoon minced shallots, and 1/4 teaspoon thyme with 1/4 teaspoon salt and a pinch of pepper till the chicken is browned on each side and loses pink color throughout. Place chicken on a plate. Add 3/4 cup halved seedless grapes and one/4 cup wine to the skillet; boil for 1 minute. Pour over chicken. Serve with 3/4 cup hard-boiled rice.


 Treat yourself to a brunch-worthy meal in the morning and a tasteful produce burger at nighttime.


Make French toast by dipping a pair of slices of raisin bread in a mixture of one egg and one tablespoon of light milk. In a slippery frypan, soften one teaspoon of butter. Fry coated bread till golden, turning once. Unfold with one tablespoon of jam.


Top one massive white potato with 1/4 cup cheese, three tablespoons diced avocado, and 1/4 cup salsa. Eat eight baby carrots.


In a slippery frypan, add one teaspoon of oil, one thinly sliced medium onion, salt, black pepper, and dried rosemary to style. Cook till the onion is tender and golden, stirring sometimes. Pan-grill one produces a burger. Combine one tablespoon light-weight salad dressing with 1/2 teaspoon urban center mustard; unfold within whole wheat pocket bread, halved. Cut the burger in half and tuck it into flatbread pockets with baby spinach leaves and caramelized onion. Eat one cup of berries afterward.

Benefits of 1300 Calories Intermittent Fasting Diet Plan

  • It is an easy plan to follow without any strict regulations on food consumption. You are required to know how to monitor your portions.
  • This diet produces healthy and tasty recipes inside a specific calorie budget.
  • If properly planned, it helps you to reduce 500 gm per week. Although, this relies on how your body reacts to the calorie budget.
  • It is cost-effective. All you need is a calorie-measuring tool, which could be available online for free.

Side Effects of 1300 Calories Intermittent Fasting Diet Plan

All diets have some side effects, and the 1300-calorie diet is no exception. While most people could find it efficient, it does not mean that this diet is competent for all.

  • The reduction in calories could also cause the decline of certain vital nutrients. Therefore, careful diet planning is a must to avoid nutritional deficiencies.
  • Calorie measuring and food counting are essential in this diet. This could be done by utilizing a menu or aided diet plan, which is an additional necessity.
  • You could feel hungry or crave specific foods. You would need to look for substitute options to control these cravings.
  • This diet plan is not recommended for physically active people who need more calories.

Do’s and Don’ts on 1300 Calories Intermittent Fasting Diet

  • Maintain your hydration. Drink about 3-4 liters of water every day.
  • You should have a multivitamin and calcium supplement every alternate day.
  • You could have a fish oil supplement every 3 days.
  • Stress is a weight-loss resistor. Therefore, opt to relax and de-stress as much as you can.
  • You should sleep early to avoid late-night snacking, get up early in the morning, work out, and prepare breakfast.
  • Don’t stop working out.
  • You must focus more on moving your body apart from the exercise schedule.
  • You must be in touch with serious people about losing weight.


The 1300 calories intermittent fasting diet is a fantastic way to gradually lose weight without damaging your health. It could help you lose 500 calories a week and includes taking whole grains, leafy greens, vegetables, fruits, low-fat dairy, and lean protein. You must keep away from junk foods and beverages like alcohol and go for green tea, black tea, coconut water, and buttermilk. 

To handle deficiencies, you must take a multivitamin, fish oil, and calcium supplements. Also, you must work out or do yoga regularly and remain clear of stress for efficient results.

You cannot accurately know if a 1300-calorie diet could regulate your normal body functioning without talking to a professional or doctor without recalling the parameters discussed above. 

If this diet functions well for you, then you are lucky. This is because it has very positive outcomes for weight loss. It is also a simple plan to follow as it does not have so many prohibitions regarding the foods you couldn’t take. It also promotes healthy feeding and sustenance as a booster for healthy nutrition and regular exercise.

What are you thinking about the 1300 calorie intermittent fasting diet plan? Is it something you would wish to try? Do you have someone you could try it with?


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help and should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any decision you make depending upon the information highlighted here is strictly at your own risk and responsibility.

People Also Ask (FAQs)

Question 1. How many calories should I have when intermittent fasting?

Answer: One could have 1200 calories when intermittent fasting.

Question 2. How fast will I lose weight, eating 1300 calories a day?

Answer: One can lose up to 1 to 2 pounds in a week while eating 1300 calories a day.

Question 3. Are 1300 calories too low for weight loss?

Answer: No, 1300 calories are not too low for weight loss.

Question 4. How many calories can you have intermittent fasting 16 8?

Answer: One must have 1200 calories while intermittent fasting 16 8.

Question 5. How much protein do I need on a 1300 calorie diet?

Answer: One can have 33 -98 grams of protein on a 1300-calorie diet.

Question 6. Can you consume any calories while intermittent fasting?

Answer: No, one cannot consume any calories while intermittent fasting.

Question 7. Is burning 1300 calories a day good?

Answer: Yes, burning 1300 calories a day is good.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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