Diet Plan

Are 1400 Calories Enough to Lose Weight: Best Aspects With Key Points

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Do you wish to lose weight by consuming 1400 calories? Are 1400 calories enough to lose weight? 

Follow a low-calorie diet which is the best strategy for weight loss. Cutting down calories is considered to be more beneficial in slimming down than regular exercise. It depends on how many calories are you currently consuming and how active are you, shifting to a 1400-calorie daily diet could assist you to lose much more pounds than you expected per week.

Must Read: 1000 Calorie South Indian Diet Plan for Weight Loss

Losing weight, eating well, and feeling great are the 3 important factors that are necessary with this easy weight loss meal plan. This 1,400-calorie meal plan is specially designed to assist you in feeling energized and satisfied, so in this way, you could lose up to a  healthy 1 to 2 pounds per week.

With this plan, each day displays high protein, high fiber foods —a combination that research highlights could assist with weight loss by keeping you feeling fuller for longer—and deliberately balances calories throughout the day so you won’t feel hungry.

To shed away your extra pounds, you definitely must view how to limit your calorie intake. But the question that arises here is whether having 1400 calories a day is healthy. Could you lose weight by eating 1400 calories a day?

Which Foods Should Be Included In The 1400-Calorie Diet?

Whole grains, which are made in slow carbs and fiber, can rev up one’s energy likewise assist one within the weight-loss method, and additionally cut back vas risks.

Leafy greens like kale, collard, and spinach facilitate defending one against heart conditions, sure varieties of cancer, degeneration, and kind two polygenic disorder.

Must Read: 1900 Calorie Meal Plan for Weight Loss

Legumes are made in vegetable supermolecules and are joined to a discount on the risk of heart conditions, lowered pressure level, and reduced steroid alcohol levels.

Nuts like almonds and walnuts have a useful impact on your whole body and are a supply of unsaturated fatty acids polyunsaturated fatty acids and omega-3 fatty acids. It helps in accelerating a healthy heart, providing strength to your bones and muscles, and proving immunity against deadly diseases like cancer and other immunity disorders. 

Dairy products: natural yogurt while not sugar, kefir, and low-fat farmer’s cheese will give the metallic element essential for healthy bones and robust teeth. They additionally improve the functioning of the digestive tube.

Aquatic fish is a good source of proteins and essential omega-3 fatty acid fatty acids. food has been shown to assist maintain one’s seeing, swish the skin, boost intellectual performance, and lower the chance of depression.

Fruits and berries are far-famed to be storehouses of vitamins – they’ll facilitate swish your skin, and defend your body from inflammation flare-ups and a variety of diseases.

How to Prepare Yourself for a 1400 Calorie Meal Before a Week

Carve out time at the mendicancy of the week to induce meal school assignment out of the manner and save yourself time throughout the busy week.

  • Make the vegetarian Superfood Buddha Bowls own for lunch on days a pair of, 3, 4 & 5.
  • Bake the Maple-Nut cold cereal to own for breakfast in the week or prefer a healthy factory-made cold cereal to avoid wasting time. 
  • Explore for a cold cereal that has around one hundred thirty calories or less and fewer than a half-dozen grams of sugar per 1/4 cup.

1400 calorie a Day Meal Plan

The calorie totals are mentioned next to each meal so you could easily swap things in and out as you see fit.  Follow this healthy meal plan with daily exercise and you’re on track to lose the weight.

Day 1

Breakfast (338 calories)

1 serving of disorganized Eggs with Vegetables

A.M. Snack (151 calories)

1/2 cup blueberries

1 cup plain non-fat Greek yogurt

Lunch (402 calories)

One Butternut Squash Soup with Avocado & Chickpeas

P.M. Snack (119 calories)

1/4 cup spread

1 cup sliced cucumber

Dinner (409 calories)

1 serving Superfood cut dish with Salmon & Creamy Garlic Dressing

Daily Totals: 1,419 calories, eighty-three g supermolecule, 133 g carbohydrates, 30 g fiber, 67 g fat, 1,914 mg metallic element.

Are 1400 Calories Enough to Lose Weight
Are 1400 Calories Enough to Lose Weight

Day 2

Breakfast (348 calories)

1/4 cup Maple-Nut cold cereal

1 cup plain non-fat Greek yogurt

1 cup blueberries

A.M. Snack (105 calories)

1 medium banana

Lunch (381 calories)

1 serving vegetarian Superfood Buddha Bowls

P.M. Snack (154 calories)

1/4 cup spread

2 medium carrots, take away sticks

Dinner (419 calories)

1 serving Thai alimentary paste Squash with Peanut Sauce

Daily Totals: 1,407 calories, sixty-eight g supermolecule, a hundred and seventy g carbohydrates, 38 g fiber, 57 g fat, 1,450 mg metallic element.

Day 3

Breakfast (348 calories)

1/4 cup Maple-Nut cold cereal

1 cup plain non-fat Greek yogurt

1 cup blueberries

A.M. Snack (105 calories)

1 medium banana

Lunch (381 calories)

1 serving vegetarian Superfood Buddha Bowls

P.M. Snack (95 calories)

1 medium apple

Dinner (395 calories)

1 serving One-Pot flavoring Shrimp & Spinach

3/4 cup simple rice

Evening Snack (101 calories)

2 Tbsp. chocolate chips

Daily Totals: 1,425 calories, seventy-six g supermolecule, 197 g carbohydrates, 32 g fiber, 46 g fat, 728 mg metallic element.

Day 4

Breakfast (349 calories)

1 cup all-bran cereal

1 cup milk

1 medium banana, sliced

A.M. Snack (88 calories)

1 boiled egg lidded with sauce

Lunch (381 calories)

1 serving vegetarian Superfood Buddha Bowls

P.M. Snack (172 calories)

10 almonds

1 medium apple

Dinner (414 calories)

1 serving Korean cut, Kimchi & Cauliflower Rice

Daily Totals: 1,403 calories, seventy-four g supermolecule, 179 g carbohydrates, 46 g fiber, 58 g fat, 1,357 mg metallic element.

Day 5

Breakfast (324 calories)

One bowl of  Spinach & Egg Scramble with Raspberries

1 Tbsp. cut store cheese to high eggs

A.M. Snack (154 calories)

1/4 cup spread

2 medium carrots, take away sticks

Lunch (381 calories)

1 serving vegetarian Superfood Buddha Bowls

P.M. Snack (202 calories)

1/2 cup Greek yogurt

1/2 cup raspberries

2 Tbsp. almonds

Dinner (339 calories)

1 serving of Mexican Cabbage Soup

1 serving Everything roll Avocado Toast

Meal-Prep Tip: Save 2 servings of the Mexican Cabbage Soup to own for Lunch on Days half-dozen & seven.

Daily Totals: 1,400 calories, sixty-nine g supermolecule, one hundred forty-five g carbohydrates, 48 g fiber, 66 g fat, 1,651 mg metallic element.

Day 6

Breakfast (276 calories)

1 cup all-bran cereal

1 cup milk

1/2 cup raspberries

A.M. Snack (115 calories)

1 oz. store cheese

Lunch (339 calories)

1 serving of Mexican Cabbage Soup

1 serving Everything roll Avocado Toast

P.M. Snack (198 calories)

2 Tbsp. almonds

1 medium apple

Dinner (474 calories)

1 serving Hummus-Crusted Chicken

1 serving roast Broccoli with Lemon-Garlic salad dressing

Daily Totals: 1,401 calories, eighty-two g supermolecule, 157 g carbohydrates, 50 g fiber, 63 g fat, 1,753 mg metallic element.

Day 7

Breakfast (261 calories)

1 serving Two-Ingredient Banana Pancakes

1/2 cup raspberries

1 Tbsp. spread

A.M. Snack (218 calories)

2 Tbsp. almonds

1 oz. store cheese

Lunch (339 calories)

1 serving of Mexican Cabbage Soup

1 serving Everything rolls Avocado Toast

P.M. Snack (88 calories)

1 boiled egg lidded with sauce

Dinner (387 calories)

1 serving Taco-Stuffed Zucchini lidded with one/4 cup pico DE Gallo

Evening Snack (101 calories)

2 Tbsp. chocolate chips

Daily Totals: 1,393 calories, sixty-five g supermolecule, one hundred ten g carbohydrates, 31 g fiber

1400 Calories a Day and Physical Exercise

However, 1400 calories a  day won’t be enough if you’re engaged in active physical coaching. If this is often the case, you may feel tired and not energized enough whereas solely projected to 1400 calories, thus you ought to take into account upping your intake to just about 1900 calories.

Also, keep in mind that your necessary caloric intake has dependency factors in gender and age too. So, as an example, if you’re an energetic man WHO desires 3000 calories per day to sustain traditional activity, a 1400 calorie diet can yield a quicker loss of weight than if you’re a fifty years recent inactive lady WHO desires simply 1600 calories ordinarily, however, a 1400 calorie diet for somebody WHO ordinarily desires 3000 calories is also too low.

Remember that losing quite a pair of pounds per week ceaselessly isn’t suggested, as fast weight loss is probably going to cause muscle loss still. it’s worthy to notice that within the 1st week it’s acceptable to lose additional, as this quantity is principally from water weight.

Can You Lose Weight by Eating 1400 Calories a Day?

The results that you just will expect from the consumption of 1400 calories a day are directly addicted to the subsequent factors:

1. Whether or Not You’re a Male or a Female

The daily caloric needs generally vary looking on if you’re a male or a feminine.

For example, the overall recommendation for a moderately active feminine between 19-30 is around 2000-2200 calories.

In distinction, the advice for a male within the same activity and age class is around 2600-2800 calories.

While these numbers also will fluctuate looking at the opposite factors we’ll discuss below, it’s clear to ascertain that males typically want higher amounts of calories than females do.

Therefore, we will see that whereas 1400 calories a day would be thought-about a substantial deficit for the common lady, it’d be a drastically low quantity of calories for a male to eat. For a male, consumption this small may have negative consequences and isn’t property.

2. Your Current Bodyweight, Height, and Age

As we tend to mention earlier, your weight, height, and age (aka, your BMR) can have a control on the sort of result you may get from consuming 1400 calories a day.

For example, if a person’s metabolic rate was 1750 calories daily, then consumption of 1400 calories daily would probably lead to weight loss thanks to a deficit of 350 calories per day.

In distinction to the present, if you were to calculate somebody else’s metabolic rate at 1500 calories per day, a 1400 a day calorie intake might not be enough of a deficit for them to turn.

To give another example, if you were to require a 28-year-old male United Nations agency frequently works out and lift weights, and encompass a metabolic rate of 2400 calories, consumption of 1400 calories a  day would probably be abundant large of a deficit, which might have negative results.

3. Your Diet History

While your gender is associated with nursing your metabolic rate plays a key role in crucial what percentage of calories you burn daily and what an optimum calorie deficit is, it’s vital to stay in mind that there are bound factors that may influence a person’s metabolic rate, like their diet history.

If you calculate your metabolic rate supported by your height, weight, age, and gender, this can turn out the number of calories that your body desires for maintenance. However, if you have got a history of diet and heavily limiting calories, your calculated metabolic rate might not be correct.

This is thanks to the fact that once you prohibit calories for a protracted amount of your time, you’ll expertise metabolic adaption, to the purpose wherever your body learns to survive on fewer calories than you probably did before.

Therefore, if you’re consuming 1400 calories a  day and not losing weight, but you have got a protracted history of diet and calorie restriction, this lack of weight loss is possibly caused by a lower metabolic rate brought on by chronic diet.


1400 calories a day weight loss: Tips for healthy dieting

Slow Down

The pace at that you consume your food includes a sturdy influence on your success with weight loss. Yes, generally there’s simply no time for a protracted meal, however, keep in mind that quick consumption is also related to a better BMI. After you eat too quickly your brain has no time to signal you that you’re currently full, thus you’ll sometimes maintain overwhelming rather more than you actually would like at any one sitting.

Consumption slowly of your 1400 calories a day can assist you with success reach your weight loss goals. a particular and, you’ll return to get pleasure from the style and flavor of your meals.

Drink Enough Water

Water is important considering your overall health and can assist you with weight loss yet. Having a glass of water before every meal can assist you in consuming less and feeling full quicker. Elect the sipping of freshly squeezed lemon water to amplify your results.

Eat your Fruits Rather than Drinking Them

It is improbably necessary to drink enough water. Water, not the sugar-coated beverages kind or juices, mind you. whereas juices are wide thought of healthy, they’re typically not that in the slightest degree. several of the packaged versions of juices are habitually fabricated from hydrous concentrates and unremarkably contain a lot of extremely refined sugars which could spike your blood glucose levels and play your overall dietary set-up. thus therewith being aforesaid consume your fruits in their whole type or a minimum of squeezing them out as required from your room.

To sum up, a 1400-calorie diet could be a viable possibility if you’re an adult lady wish to steadily lose some pounds. you’ll safely follow this variety of calories as long as you would like, providing your diet plan is full of nutritious foods, excluding junk, and should be in equal proportionate. 


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 much weight will I lose by eating 1400 calories?

Answer: One can lose up to 1.2 pounds per week.

Question 2. Is 1400 calories a day healthy?

Answer:  Yes, 1400 calories a day is a healthy option.

Question 3. Are 1400 calories too low for a woman?

Answer: No, a woman requires a minimum of 1200-1400 calories each day.

Question 4. Is 1400 calories a day too little?

Answer: Yes, for the one who is very active or if you’re young and haven’t finished growing and developing.

Question 5.  Are 1500 calories in one meal too much?

Answer: Keeping a healthy diet with a limit of 1,500 calories is acceptable, but doing it with fast food in your diet may not be a good option.

Question 6. Are 1500 calories enough for a woman?

Answer: Yes, an average female can limit their daily caloric intake to 1,500 calories or less to drop 1 pound per week.

Question 7. What happens if you eat a lot of calories at once?

Answer: Eating a lot of calories at once can lead the stomach to expand beyond its normal size to adjust to a large amount of food.

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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