How to follow a 2000 calorie diet (with menu)

The 2000 calorie diet can be used to maintain weight, as in the case of people who already consume this amount of calories and wish to control their intake, or to increase weight to gain muscle mass.

However, the results of this diet depend on each person’s goals and other factors such as age, current weight, metabolism and physical activity.

It is important that a nutritionist is consulted so that a dietary plan can be created adapted to individual needs and objectives. Find out how many calories you should consume per day to reach your goal.

How to do the 2000 calorie diet

To follow the 2000 calorie diet, it is recommended to eat 5 to 6 meals a day, prioritizing healthy foods, such as whole grains, legumes, low-fat proteins, tubers, and fresh fruits and vegetables. Discover some healthy foods to include in your diet.

During the diet, it is also important to drink a minimum of 1.5 liters of water per day, as water intake prevents the body from confusing the sensation of hunger with thirst, promoting satiety and controlling appetite. Know how much water you should drink per day.

It is recommended to sleep between 7 and 9 hours a night, as during sleep the hormones responsible for hunger and satiety are regulated, thus favoring weight loss, weight maintenance or weight gain. See how many hours you should sleep per day.

What to eat

During the diet, some foods that should be prioritized in your diet are:

• Fresh fruits and, if possible, with skin and pomacesuch as orange, banana, pear, papaya, watermelon, melon, grape, persimmon, cashew or guava;
• Whole grains, such as brown rice, wholemeal pasta, wholemeal bread, corn or quinoa;
• fresh vegetables, such as lettuce, tomato, carrot, chayote, pumpkin, okra, cabbage or cauliflower;
• Tuberssuch as cassava, sweet potato, yam, yam, potato or baroa potato;
• Low-fat proteinssuch as eggs, fish, seafood, chicken, turkey or tofu;
• Low-fat dairy productssuch as white cheeses, semi-skimmed yogurt or semi-skimmed milk.

In addition, legumes, such as beans, chickpeas, lentils or soybeans, provide essential proteins, fiber, vitamins and minerals, helping to promote weight loss and muscle mass gain.

2000 calorie diet menu

The following table provides an example of a 3-day menu for the 2000-calorie diet:

The quantities included in the menu are just an example and may vary according to age, gender, physical activity and whether the person has any associated illness or not, so it is important to consult a nutritionist so that a complete assessment can be carried out and calculations can be made. a nutritional plan best suited to your needs.

How the diet is calculated

The 2000 calories are what a person should eat per day, and must be distributed between different food groups. It is recommended that fats correspond to 30 to 35%, carbohydrates between 50 and 55% and proteins between 10 to 15% of the total amount of calories. However, these amounts may vary depending on the person’s general health, physical activity, and individual goals.

What to avoid

To control the quantity and quality of calories in the diet, it is important to avoid high-calorie and low-nutrient foods, such as:

• High-fat foodssuch as fried foods, snacks, fast food, pizza or hot dogs;
• Embedded foodssuch as mortadella, turkey breast, ham, salami, sausage or sausage;
• Foods rich in sugar, such as ice cream, cakes, candies or chocolates;
• Refined cerealssuch as white rice, white pasta or white bread;
• Processed foods, such as soft drinks, ready-made sauces and seasonings, packaged biscuits.

Furthermore, it is important to avoid the consumption of alcoholic beverages, such as wine, beer or sparkling wine, as these types of drinks do not contain nutrients and are very high in calories, making it difficult to maintain weight or lose weight.