Example Of A 2000 Calorie A Day Diet

What Is Percent Daily Value

Eating 2000 Calories a Day on a Cutting Diet (All meals and Macros Shown)

Percent Daily Value tells you how much a food contributes to your total recommended intake of a given nutrient. Percent Daily Values are listed in a column on the right side of the Nutrition Facts Label.

You can use % Daily Value figures to see if you are getting the recommended intake of important nutrients like fat, protein, calcium, and fiber. You can also use the data to make sure you are not getting too much of certain nutrients that should be limited, like saturated fat or cholesterol.

For each nutrient, the label lists the number of grams or milligrams that a single serving of that food provides. This information is listed in a column on the left side of the label. For example, you might look on the label of your favorite snack and see that it provides two grams of saturated fat.

But on the right side of the label, youll see a percent. It describes how that food contributes to your recommended intake of that nutrient if you eat a 2,000-calorie per day diet.

If you eat 2,000 calories per day, the Daily Value for saturated fat is 20 grams per day or less.

Because your favorite snack provides 2 grams of saturated fat, it would provide 10% of your total intake of saturated fat for the day. You would see 10% listed in the % Daily Value column.

Creating A Calorie Deficit Creatively

Find creative ways to get in the exercise you need to burn calories. Do some research and explore different ways to exercise, so you can have fun while working toward your goal. The more fun exercise is, the more likely you are to do it. The more you exercise, the more calories you burn. The more calories you burn, the more calories you are free to consume while sticking to your weight loss goals.

The Diet Channel suggests small efforts toward burning off excess calories, like riding your bike to work, taking the stairs instead of the elevator, or walking your dog instead of letting him go in the backyard. Small things do count, and they can add up toward burning off excess calories.

Can I Consume 2000 Calories A Day & Lose Weight

There are a wide variety of fad diets and downright diet scams out there promising unrealistic results that seem too good to be true. While it may be tempting to believe that drinking only apple juice for a week can help you lose 10 pounds in seven days, this is just not possible. There is an essential component to a truly successful weight loss program that most fad diets lack: the importance of finding the balance between calories burned and calories consumed. The Diet Channel reports that the average body needs 2,000 calories per day to get by, but whether you can consume 2,000 calories per day and still lose weight is another story.

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The Bottom Line For The 2000 Calorie Diet For Women

From menstruation to pregnancy, women have to go through certain phases that make them lose a lot of energy from their bodies. Hence, no matter if you want to fulfill your daily nutritional goals or want to lose that unwanted fat, this diet plan is the way forward.

Also, do consult your physician before jumping ahead with this diet plan as results may vary according to your age, health, and other factors.

Carbohydrate Counting Diet 2000 Calorie Sample Menu

Recommended diet 2000 calories a day  Health Blog

Medically reviewed by Drugs.com. Last updated on Mar 2, 2022.

What is it?

  • Carbohydrate counting means keeping track of the amount of carbohydrates you eat every day. Carbohydrates are found in breads and starches, dairy products, fruits, vegetables, sugars, and sweets. Carbohydrates become blood sugar in your body after you eat. You may prevent kidney, eye, nerve, or heart problems by keeping your blood sugar within normal range.
  • People with diabetes may eat small amounts of food that contain sugar. But, the sugar containing foods must be included in the carbohydrate amounts allowed for each meal or snack. To control blood sugar, a diabetic must eat certain amounts of carbohydrates at the same time each day.
  • One serving of a carbohydrate food contains 12 to 15 grams of carbohydrate. A carbohydrate food may be a fruit, dairy product, or a bread or starch serving in the amounts listed below.
  • Vegetables contain only 5 grams of carbohydrate per serving. Do not count vegetables as carbohydrates unless you eat more than 2 servings per meal.
  • Meat, meat substitutes, and fats are not counted as carbohydrates.


Carbohydrate Intake

  • Read the labels of packaged foods to find out how many grams of carbohydrate a serving has in it. Make sure you also eat non-sweetened foods with your meals, if you eat foods or drink liquids that contain sugar.
  • The lists below tell you how much carbohydrate is in each food group. Eat only the amount that is on the food list.
  • Other concerns

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    Where Did The 2000

    Congress passed the Nutrition Labeling and Education Act of 1990 to give people more information about the nutrients in the foods they eat. The law also set up guidelines about what claims could be made by food manufacturers. To put that information into perspective and show how the nutrients fit into an overall diet, a standard reference was needed.

    The 2,000-calorie diet is based on surveys done by the United States Department of Agriculture on how many calories people ate. Men said they ate an average of 2,000 to 3,000 calories a day, and women said they ate an average of 1,600 to 2,200 calories daily. Based on those numbers, a 2,000-calorie diet was settled on as a standard reference.

    You May Feel Healthier And More Energized After Eating 2000 Calories A Day

    Extreme diets can lead to fatigue, tiredness, dehydration, and digestive problems, notes Reader’s Digest. Plus, they deprive your body of essential nutrients. For example, crash diets often limit meat and dairy foods, which are the primary sources of vitamin B12. Low levels of this nutrient may cause heart palpitations, lightheadedness, muscle weakness, depression, and other adverse effects .

    “Women should not consume less than 1,200 calories a day,” psychologist Kelly Brownell, Ph.D., told Shape. She warns that severe calorie restriction may result in heart problems, gallstones, and low energy, among other issues. “Calories fuel the body. We need them, just as we should enjoy the foods that provide them,” explains Dr. John Foreyt . A diet that provides 2,000 calories a day might be exactly what you need to regain your energy. It all comes down to what you eat.

    Consider your activity level, too. If you hit the gym regularly or play sports, you’ll likely need more than 2,000 calories per day. Fill up on whole foods to nourish your body and get steady energy throughout the day. Most importantly, limit empty calories. Soda, candy, potato chips, bagels, and other processed foods or beverages have little or no nutritional value. Whole foods, on the other hand, are chock-full of protein, complex carbs, good fats, and micronutrients that support your health.

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    Foods You Cant Eat On A 2000

    Here are some foods that you should avoid for a healthy 2000-calorie diet:

    • Refined and processed carbs: sugary cereals, white bread, bagels, etc.
    • Fast foods: Burgers, fries, hot dogs, chicken nuggets, etc.
    • Sugar-sweetened beverages: sugary juices, sodas, sweetened teas, juice boxes, etc.
    • Added sugar: candy, ice-creams, baked goods, etc.
    • Fried foods: potato chips, doughnuts, fried chicken, fries, etc.

    Do not forget that your calorie intake can vary according to various factors. Therefore, it is always advisable to consult your doctor and a nutritionist before making any major lifestyle changes in your regular or day-to-day diet. The above-mentioned options are some healthy food options that you can easily include in your 2000-calorie diet plan!

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    Guidelines To Follow During The 2000 Calorie Diet Plan For Weight Gain

    What 2000 Calories on a Plant Based Diet Could Look Like (2 examples!) | NUTRIENT DENSITY 101
    • Include all the wholesome food options while avoiding any junk or processed food
    • Ensure daily intake of sufficient amount of proteins, carbs, healthy fats, and fiber in your diet
    • Do check your BMI and consult your doctor before getting along with this diet plan
    • It would help if you also calculated your RMR to ascertain your daily calorie requirements to increase weight
    • Indulge yourself in a regular exercise routine
    • Dont opt for cheap and fake weight gainers or any other similar supplement
    • Drink at least 8 ounces of water regularly

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    What Is The Standard Nutritional Requirement Of An Individual

    It is important to establish that calorie requirement for every adult varies according to various associated factors. However, according to Dietary Guidelines 2015 to 2020, a 2000-calorie diet is an estimated number of calories that are consumed by an average adult. In addition, this value is also used as a benchmark by various food items to mention Percentage Daily Value.

    Get Ripped Quickly: 2000 Calorie Diet For Male Cutting

    Looking to lose those last 10 pounds? Tired of going on diet after diet yet never seeing the results you desire?

    Theres no doubt about it, when youre trying to reach those ultra low body fat digits, the single most important thing will be your diet, we prefer to call a meal plan. If you arent dialing in with your meal plan and making sure you have it 100% correct, your results are going to show it.

    Yet, diet is also the thing that people struggle with the most. Whether its because they just dont quite understand what they should be eating to reach ultra lean levels or they just cant stick to the random diet advice theyve found, they are not getting in the nutrients they need and are not losing that stubborn fat off their body.

    Thats why you need our Get-Ripped 2000 calorie diet for male cutting.

    If you dont have a specific plan in place a menu that will tell you what to eat and when, you can expect results to be mediocre. You might get lucky and hit the mark with some of your meals, but others, they arent doing anything to help you reach your fat loss goals.

    Just like you should use a budget to manage your money each month, you should also be using a meal plan to keep your calorie and nutrient intake right on track.

    The end result? You feel better, you look leaner, and youre finally on the way to reaching your goals.

    Lets get you acquainted with your new 2000 calorie meal plan.

    MEAL 1

    ½ Cups Oatmeal Mixed Veggies Omelette with 6 Egg Whites + 1 whole egg

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    What Is A 2000 Calorie Diet Plan For Weight Gain

    While getting ahead with this diet plan, you have to keep your daily calorie intake around 200 calories.

    On the other side, you got to bring all the balanced nutrition on your daily meal platter during the same process.

    Do remember that you have to gain some healthy weight and not that unwanted flab around your body.

    Furthermore, you have to set your weight gain goals right from the start and plan your meals accordingly.

    Also, check through the below-mentioned guidelines to get the best out of your efforts.

    Calorie Diet Plan Overview

    Free 2000 Calories a day 4 person 7 Day Paleo Diet with Shoppong List ...

    If you are looking to gain weight healthily, a 2000 calorie diet plan for weight gain is surely the right way to go forward.

    Now before you get ahead with this diet plan, do ensure that you are underweight as per your BMI .

    There could be several reasons why someone wants to put up some weight- maybe you are bulking up to build some muscle, just recovering from a specific illness, and so on.

    No matter what the reason, you have to plan up the whole weight gain process according to the needs and requirements of your body.

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    General Guidelines For 2000 Calorie Diet Plan For Women

    • Your diet must include all the macros in the right proportion
    • Avoid the consumption of any processed or sugary food item that adds unwanted calories to your meal plan
    • Your diet must include at least 2-3 portions of fresh fruits and vegetables daily
    • Consult your doctor if you are diagnosed with any health complications but still want to start ahead with this diet plan
    • Hydrate yourself with enough water consumption every day

    Weight Gain Consuming 2000 Calories

    Given the Dietary Guidelines for Americans recommendations, it’s unlikely that you’d gain weight if you’re eating a standard 2,000 calorie per day diet. However, there are some exceptions to this. Older, sedentary men that are 61 years of age or older need about 2,000 calories per day. Since sedentary lifestyles are defined as those that involve only the minimum amount of physical activity required for independent life, certain people in this age group might gain weight consuming this number of calories.

    Women, who require fewer calories than men, are much more likely to gain weight consuming 2,000 calories per day. However, you should also be aware that the recommended caloric intakes are relevant only to women who are not pregnant or breastfeeding. Women who need 2,000 calories per day or less include:

    • Sedentary females aged 18 and 26 to 50, who need 1,800 calories per day
    • Sedentary females aged 19 to 25, who need 2,000 calories per day
    • Sedentary females aged 51 and above, who need just 1,600 calories per day
    • Moderately active females aged 18 and 26 to 50 who need 2,000 calories per day
    • Moderately active females aged 51 and above, who need 1,800 calories per day
    • Active adults aged 61 and above, who need 2,000 calories per day

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    This Is What Really Happens To Your Body If You Eat 2000 Calories A Day

    Food labels typically include the phrase “Percent Daily Values are based on a 2,000 calorie diet.” The FDA uses the 2,000-calorie reference value as a general guideline, not as a hard rule. But what would happen if you actually followed these guidelines? The answer depends on what your current diet looks like.

    Different people have different nutritional needs depending on their age, activity levels, and overall health. For example, some athletes consume 5,000 or 6,000 calories per day and still look lean. Years ago, former competitive swimmer Michael Phelps ate 8,000 to 10,000 calories per day to keep up with his training routine . Energy requirements may also increase during pregnancy or when you’re stressed.

    A 2,000-calorie diet can lead to weight loss or weight gain, depending on the factors listed above. What matters most is where those calories come from, notes Harvard Medical School. It’s one thing to eat 2,000 calories worth of fresh fruits, veggies, nuts, seeds, and meat or fatty fish, and another thing to fill up on cookies and chips.

    Meals A Day With A 2000 Calorie Diet

    Diet: 2,000 Calories Example to Follow (Meal Plan) | Vlog | Strength Bulk Ep. 133

    Eating regular meals can help to prevent over indulging at any one sitting. When following a 2,000-calorie diet, eating three meals per day helps you take in all the calories and nutrients you need. Emphasizing healthy foods, practicing portion control and minimizing discretionary extras helps you stick to your 2,000-calorie goal and manage your weight.

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    Percentage Of Carbohydrates Fats And Protein In A 2000

    If you look at the FDA-approved Nutritional Facts label on any food item, you will see the quantities of nutrients listed as well as the percentage of their recommended daily value. The standard nutrition label is based on a standard, 2000-calorie-per-day meal plan. Understanding the percentages of carbohydrates, protein and fats in a 2000-calorie meal plan can help you follow a healthy diet.

    Carbohydrates are key in providing your body with energy to help you get through your day. The FDA recommends consuming 300g of carbohydrates per day on a 2000-calorie meal plan. Around 45 to 65 percent of your daily calories — or 900 to 1,300 calories — should come from carbohydrate sources. Examples of healthy, nutritious sources of carbohydrates include raw vegetables, whole-grain cereals, brown rice, wheat germ and granola.

    The literal building block of muscle, protein is a crucial component in a 2000-calorie meal plan. The FDA recommends consuming 65g of protein per day. Many healthy protein sources — such as lentils, beans, lean red meat and baked fish — are low in calories. Around 10 to 35 percent of your daily calories — or 200 to 700 calories — should come from healthy protein sources to keep your muscles strong and maintain healthy tissues in your body.

    Ketogenic Diets Weight Loss And Diabetes

    A keto diet was also compared to a diet based on Diabetes UKs dietary guidelines. It was found that people under the low-calorie group lost more weight than those under the diet based on Diabetes UKs dietary guidelines. The study took a period of three months. People under the low carbohydrate diet were able to lose 6.9 kgs compared to 2.1kgs by people in the other group. This is slightly more than 3 times more weight loss compared to people under the diet based on Diabetes UKs dietary guidelines .

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    Can It Help Reduce Weight

    Well, a 2000-calorie meal plan may work for some individuals to lose weight, but it may not work for everyone. This is because the amount of calorie requirement varies from person to person, which means it can vary according to factors, such as height, weight loss goals, and activity levels. Also, just cutting down calories from your diet may not work in some cases as there are other aspects that are also important in your weight loss journey, which include socioeconomic factors, environment, gut bacteria, etc. A 2000-calorie diet may also lead to weight gain in the case of some individuals. Having said that, creating a calorie deficit is what can help you knock off kilos. This means if your calorie intake is 2500 or more, and you reduce it to 2000, then making this change may help you fetch results!

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