Diet 2000 calories per day: food list, menu

2000 calories per day is the golden mean in nutrition. This is exactly what you need to keep fit, not limit yourself to food and not go hungry. This type of diet is considered the most useful.

We present to you a sample menu for 2000 calories for five days. Days can be alternated in any order.

In order to achieve results faster, there are a couple of simple rules. Drinks - no added sugar or fructose. The amount of vegetable oil added to one dish should not exceed 6-7 g (at the rate of 20-25 g per day).

Why 2000 calories is often considered the standard

Although nutrient needs vary by individual, 2,000 kcal per day is often considered the standard.

This number is based on the estimated nutrient needs of most adults and is used for dietary planning purposes according to the 2015–2020 Dietary Guidelines. ().

Additionally, this amount is used as a guide to create food label recommendations ().

In fact, all food labels include the phrase: “Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs" ().

These daily values allow consumers to compare, for example, the amount of sodium and saturated fat in a given product with the maximum daily recommended levels.

Why are calorie needs different?

Calories provide your body with the energy it needs to stay alive ().

Because everyone's body and lifestyle are different, people have different calorie needs.

Depending on activity level, adult women are estimated to need 1,600–2,400 calories per day, compared to 2,000–3,000 calories for adult men ().

However, calorie needs vary greatly, with some people needing more or less than 2,000 calories per day.

Additionally, people who are in a period of growth, such as pregnant women and teenagers, often need more than 2,000 standard calories per day.

When the number of calories you burn exceeds the amount you consume, you become in a calorie deficit, which can lead to weight loss.

Conversely, you may gain weight if you consume more calories than you burn. Weight maintenance occurs when the number of calories you eat and the calories you burn are equal.

Therefore, depending on your weight goals and activity level, the appropriate number of calories you should consume varies.

Summary:
The average adult needs about 2,000 calories per day. However, individual calorie recommendations depend on many factors, such as your body size, gender, exercise level, target weight, and overall health.

Energy in physics

Kinetic and potential energy

Kinetic energy of a body of mass m

, moving with speed
v
is equal to the work done by the force to give the body speed
v
.
Work here is defined as a measure of the action of a force that moves a body a distance s
. In other words, it is the energy of a moving body. If the body is at rest, then the energy of such a body is called potential energy. This is the energy required to maintain the body in this state.

Sir Adam Beck Hydroelectric Power Station. Niagara Falls, Ontario, Canada.

For example, when a tennis ball hits a racket in flight, it stops for a moment. This happens because the forces of repulsion and gravity cause the ball to freeze in the air. At this moment the ball has potential energy, but no kinetic energy. When the ball bounces off the racket and flies away, it, on the contrary, acquires kinetic energy. A moving body has both potential and kinetic energy, and one type of energy is converted into another. If, for example, you throw a stone up, it will begin to slow down as it flies. As this slows down, kinetic energy is converted into potential energy. This transformation occurs until the supply of kinetic energy runs out. At this moment the stone will stop and the potential energy will reach its maximum value. After this, it will begin to fall down with acceleration, and the energy conversion will occur in the reverse order. The kinetic energy will reach its maximum when the stone collides with the Earth.

The law of conservation of energy states that the total energy in a closed system is conserved. The energy of the stone in the previous example changes from one form to another, and therefore, although the amount of potential and kinetic energy changes during the flight and fall, the total sum of these two energies remains constant.

Can a 2000 calorie diet help you lose weight?

Following a 2,000 calorie diet may help some people lose weight. Its effectiveness for this purpose depends on your age, gender, height, weight, physical activity level and weight loss goals.

It's important to note that losing weight is much more complex than simply reducing your calorie intake. Other factors that influence weight loss include the environment, socioeconomic factors, and even bacteria in the gut (,).

However, restricting caloric intake is one of the main goals in the prevention and treatment of obesity (, ).

For example, if you reduce your daily calorie intake from 2500 to 2000, you should lose 0.45 kg in 1 week since 3500 calories (500 calories saved over 7 days) is the approximate amount of calories in 450 grams of body fat ( , ).

On the other hand, a diet of 2000 kcal per day will exceed the caloric needs of some people, which will likely lead to weight gain.

Summary:
Although 2,000-calorie diets can help you lose weight, it is important to tailor your intake to your individual needs, as calorie needs vary depending on many factors.

We calculate the required number of calories taking into account physical activity

The calculator for calculating calories for weight loss in this case will be slightly different. The bottom line is that the resulting energy from the first formula should be multiplied by a coefficient that corresponds to your lifestyle. The following coefficients are distinguished:

1.2 – sport is completely absent. You replaced it with a sedentary lifestyle.
1.5 – there is also no sport, but due to life circumstances you walk a lot or do household chores that require energy expenditure.
1.6 – if you add several fitness classes per week to the previous point. For example, three times for an hour a day.
1.75 – in everyday life you do not lead an active lifestyle, but do intensive physical exercise for seven hours a week.
1.8 – you are active in everyday life plus you spend six to seven hours a week on physical activity.
From 1.9 and above - you are an athlete, and your life is closely connected with constant physical activity.

List of foods to include in your diet

A well-balanced, healthy diet includes plenty of whole, unprocessed foods.

Where your calories come from is just as important as how many calories you consume.

While providing your body with enough carbohydrates, protein, and fat is important, focusing on foods rather than macronutrients may be more beneficial to creating a healthy diet ().

At each meal, you should focus on high-quality protein and fiber-rich foods such as fruits, vegetables and whole grains.

While you can treat yourself from time to time, your main diet should consist primarily of the following types of foods:

Whole grains : brown rice, oats, bulgur, quinoa, spelt, millet, buckwheat, etc.
Fruits : berries, peaches, apples, pears, melons, bananas, grapes, plantains, etc.
Non-starchy vegetables : cabbage, spinach, peppers, zucchini, broccoli, bok choy, chard, tomatoes, cauliflower, etc.
Starchy vegetables : pumpkin, sweet potato, potatoes, peas, etc.
Dairy products : low-fat yogurt, kefir and full-fat cheeses.
Lean meat : turkey, chicken, beef, lamb, veal, etc.
Nuts, nut butters and seeds : almonds, cashews, macadamia nuts, hazelnuts, sunflower seeds, pine nuts and natural nut butters.
Fish and seafood : mackerel, herring, tuna, salmon, halibut, scallops, mussels, clams, shrimp, etc.
Legumes : chickpeas, black beans, kidney beans, red beans, lentils, etc.
Eggs : Homemade whole eggs are the healthiest and most nutrient-dense.
Plant proteins : tofu, edamame, tempeh, seitan, plant protein powders, etc.
Healthy fats : avocado, coconut oil, avocado oil, olive oil, etc.
Spices : ginger, turmeric, black pepper, red pepper, paprika, cinnamon, nutmeg, etc.
Herbs and greens : parsley, basil, dill, cilantro, oregano, rosemary, tarragon, etc.
Low-calorie drinks : black coffee, tea, sparkling water, etc.

Research shows that adding a source of protein to meals and snacks can help promote feelings of fullness and promote weight loss and maintenance (, , ).

Additionally, controlling your carbohydrate intake and choosing the right types of carbohydrates can help maintain your body weight.

It's important to eat a variety of whole, unprocessed foods—not only to meet your nutritional needs, but also to achieve and maintain a healthy weight and maintain optimal health.

Summary:
A balanced, healthy diet should consist of a variety of whole, unprocessed foods, including plenty of fruits, vegetables, lean protein, legumes, whole grains and healthy fats.

Foods to Avoid

It's best to avoid foods that provide little or no essential nutrients to your body—also called "empty calories." These tend to be foods high in calories and added sugars, but low in nutrients ().

Here's a list of foods to avoid or limit on any healthy diet, regardless of your calorie needs:

Added Sugars : Agave, baked goods, ice cream, candy, etc. – Limit added sugars to 5-10% of total calories consumed ()
Fast food : French fries, hot dogs, pizza, chicken nuggets, etc.
Processed and refined carbohydrates : baked goods, white bread, crackers, cookies, chips, sugary cereals, etc.
Fried foods : fried potatoes, french fries, fried chicken, donuts, potato chips, pies, pasties, etc.
Carbonated drinks and sweetened drinks : sports drinks, sugary juices, sodas, fruit punches, sweet tea and coffee, etc.
Diet and low-fat foods : diet ice cream, diet snacks, diet packaged and frozen meals, and artificial sweeteners, etc.

While the majority of your diet should consist of whole, unprocessed foods, it's okay to indulge in less healthy foods from time to time.

However, regularly consuming foods on this list may not only harm your health, but also delay or prevent weight loss or even disrupt your efforts to maintain your goal weight.

Summary:
It's best to avoid or limit foods with minimal nutritional value, such as fried foods, refined carbohydrates, and sugary snacks and drinks.

How many calories are in 1 gram of fat. Nutritional energy value

The energy value of food (caloric content) is the estimated amount of thermal energy (measured in calories or joules) that is produced by the human or animal body during the assimilation (catabolism) of eaten foods. Depends on the chemical composition of food (amount of proteins, fats, carbohydrates and other substances). The energy value is usually indicated on the packaging of any industrially manufactured products.

For food products, the energy value is usually indicated per 100 grams of product, or per 100 ml of drinks, and includes information on the amount of three main components - BZHU (proteins, fats, carbohydrates) and total energy value. The BJU content is presented in grams, and the caloric content is presented in kcal and kJ (1 kcal = 4.1868 kJ).

The calorie content of food is calculated by burning it in a calorimeter. At the same time, the calorie content of the same product in different tables may differ. This is due to different climatic conditions and methods of growing plants and animals.

Sample menu for 5 days

Here's a healthy 5-day sample meal plan with about 2000 calories per day.

Each meal contains about 500 calories, and each snack contains about 250 calories ().

Monday

Breakfast: vegetable omelet

2 eggs
20 grams spinach
24 grams of mushrooms
23 grams of broccoli
205 grams sweet potato, fried in oil
1 tablespoon (15 ml) olive oil

Snack: apple with peanut butter

1 medium apple
2 tablespoons (32 grams) peanut butter

Lunch: Mediterranean tuna pitas

1 whole grain pita bread
140 grams canned tuna
chopped red onion and celery
1/4 avocado
1 tablespoon (9 grams) shredded feta cheese

Appetizer: cheese and grapes

56 grams cheddar cheese
92 grams of grapes

Dinner: salmon with vegetables and wild rice

140 grams baked salmon
2 tablespoons (30 ml) olive oil
82 grams cooked wild rice
180 grams roasted asparagus
100 grams fried eggplant

Tuesday

Breakfast: Nut butter and banana toast

2 slices whole grain toast
2 tablespoons (32 grams) almond paste
1 chopped banana
cinnamon (sprinkle on top)

Snack: smoothie

3/4 cup (180 ml) unsweetened plant-based milk
20 grams spinach
1 scoop (42 grams) plant-based protein powder
123 grams frozen blueberries
1 tablespoon (14 grams) hemp seeds

Lunch: Avocado and tuna salad

1/2 avocado
140 grams canned tuna
75 grams cherry tomatoes
100–140 grams mixed green vegetables

Lunch: Black bean and sweet potato burrito

1 whole grain tortilla
41 grams cooked brown rice
102 grams boiled sweet potato
50 grams black beans
2 tablespoons (30 grams) salsa

Snack: vegetables and hummus

fresh carrots and celery, cut into sticks
2 tablespoons (30 grams) hummus
1/2 whole grain pita bread

Dinner: Fried chicken and broccoli

140 grams chicken
176 grams broccoli
82 grams cooked brown rice
fresh garlic and ginger
1 tablespoon (15 ml) soy sauce

Wednesday

Breakfast: Berry yogurt parfait

200 grams plain Greek yogurt
74 grams fresh blueberries
76 grams chopped strawberries
30 grams of muesli

Snack: banana and almond butter

1 banana
1 1/2 tablespoons (24 grams) almond paste

Lunch: Peanut noodles with tofu and peas

132 grams cooked rice noodles
141 grams tofu
1/2 cup (125 grams) peas
1 tablespoon (16 grams) creamy peanut butter
2 teaspoons (10 grams) tamari or soy sauce
1/2 teaspoon (2 grams) Sriracha sauce
2 teaspoons (14 grams) honey
juice of 1/2 lime

Snack: protein bar

Look for bars that contain approximately 200 to 250 calories with less than 12 grams of sugar and at least 5 grams of fiber.

Dinner: Fish tacos

3 corn tortillas
170 grams fried cod
1/2 avocado
2 tablespoons (34 grams) pico de gallo sauce

Thursday

Breakfast: Avocado toast with egg

1/2 avocado
2 slices whole wheat toast
1 tablespoon (15 ml) olive oil
1 egg

Snack: Greek yogurt with strawberries

200 grams plain Greek yogurt
3/4 cup 125 grams chopped strawberries

Lunch: quinoa with vegetables and grilled chicken

93 grams cooked quinoa
142 grams fried chicken
1 tablespoon (15 ml) olive oil
180 grams mixed non-starchy vegetables

Snack: dark chocolate and almonds

2 squares (21 grams) dark chocolate
15–20 almonds

Dinner: Vegetarian chili

121 grams canned, crushed tomatoes
130 grams red beans
103 grams pumpkin
75 grams boiled sweet corn
28 grams diced white onion
1/4 jalapeno pepper

Friday

Breakfast: oatmeal with seeds and dried fruits

80 grams rolled oats
1 tablespoon (14 grams) hemp seeds
1 tablespoon (12 grams) flax seeds
2 tablespoons (20 grams) dried cherries

Appetizer: sweet peppers and carrots with guacamole

1/2 sweet pepper, cut into strips
1 bowl carrot sticks
4 tablespoons (60 grams) guacamole

Lunch: grilled vegetables and mozzarella

1 whole grain tortilla
60 grams roasted red pepper
5 slices (42 grams) roasted zucchini
84 grams fresh mozzarella

Snack: chia pudding with banana

170 grams chia pudding
1/2 chopped banana

Dinner: Pasta with pesto, peas and shrimp

2 tablespoons (30 grams) pesto sauce
42 grams whole grain wheat or brown rice pasta
170 grams of shrimp
80 grams of peas
1 tablespoon (5 grams) grated Parmesan cheese

A healthy and balanced diet can be delicious and nutritious. This 2,000 calorie per day menu features whole, unprocessed foods. In addition, it is rich in fiber, protein, fruits, vegetables and healthy fats.

With a little planning and preparation, maintaining a nutrient-dense diet can be easy.

Summary:
A 2,000-calorie-a-day diet should consist of whole, unprocessed foods and consist of fruits, vegetables, high-quality sources of protein, whole grains, and healthy fats. Planning and preparing meals at home makes eating healthy, balanced meals easier.

Summarize

A 2,000 calorie per day diet meets the needs of most adults.
However, individual needs vary depending on your age, gender, weight, height, activity level and target body weight.
As with any healthy diet, the 2,000-calorie diet should include whole, unprocessed foods such as fresh fruits and vegetables, protein, and healthy fats.

The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.

Tags: How to lose weight

About the author: Anastasia Sheveleva

Candidate of Medical Sciences, doctor of the highest category, therapist, registered dietitian, nutrition consultant. More about the author.

10 Best Weight Loss Diets for Men
Dukan diet: attack - allowed foods, table
What to eat for breakfast to lose weight?

« Previous entry