Eating a 1,600 calorie diet is an effective way to lose weight if you stagger your meals throughout the day, choose highly nutritious foods and work in a treat or two so that you don’t feel deprived. Eating 1,600 calories a day is a good weight loss plan for men, those who are taller, those who have larger frames and for those who work out regularly at a moderate to high intensity. The key is to eat more in the morning and at lunch and make sure that you’re eating every three hours or so.
1,600-Calorie Diet Meal Plan
Breakfast: One whole-wheat bagel with one egg white, one ounce of low-fat cheddar cheese and a tomato slice.
Morning snack: Half of a cup of nonfat cottage cheese.
Lunch: Two slices of low-calorie whole-wheat bread with five thin slices of lean turkey or chicken deli meat, spinach leaves, tomato and two teaspoons of dijon mustard. Also enjoy one cup of seedless grapes.
Afternoon snack: One cup shelled and lightly salted edamame.
Dinner: Hawaiian pork chops with half of a cup of black beans and one tablespoon of salsa.
Evening snack: One cup of non-fat chocolate milk.
1,600-Calorie Diet Exercise Plan
Cardiovascular: Moderate to high-intensity exercise (swim, bike, jog, walk, etc.) four to six days a week for 30 to 60 minutes.
Strength: Lift weights two to three times a week for 30 minutes.
Flexibility: Stretch before and after workouts for five minutes, along with at least one additional stretch break a day.
There you have it — an easy and sane way to fuel your body, your workout and your weight-loss!