According to the United States Centers for Disease Control, over one-third of the adult population is obese (defined as having a Body Mass Index of 30 or higher). For this reason, many people turn to calorie-counting, as is used in the 1700 Calorie Diet.
While the obesity rate is dangerously high, it is encouraging that many Americans are working to eat more healthfully in order to bring their weight into a safer range. The 1700 Calorie diet is a healthy and effective way to bring your weight into a healthy range in order to prevent disease and improve quality of life.
Why 1700 Calories?
At the most basic level, weight gain occurs when a person takes in more calories than he or she burns. The number of calories you burn in a given day is called your Basal Metabolic Rate, or BMR.
This number, however, doesn’t factor in daily activities. Those who are very active throughout the day, like construction workers, will, naturally, burn more calories than those who aren’t as active. With the rising prevalence of desk jobs and fewer people being active during the workday or in their free time, many people don’t burn as many calories outside of their BMR as they take in through food and drinks.
While there are countless supplements such as phen375, forskolin, garciniacambogia extract, and others.The only healthy way to prevent weight gain from happening is to take in the same number of calories as are burned. Once you are already into the overweight or obese ranges, there has to be a calorie deficit in order to lose the weight, requiring you to take in fewer calories than your body burns.
This calorie restriction needs to be done safely, however. Most health professionals will recommend a one- to two-pound weight loss per week.
Generally, a pound of fat is made up of about 3500 calories, according to the Mayo Clinic. Spread throughout the week, you would need to cut 500 calories from your diet each day to lose one pound in a week.
Still confused about where the 1700 calories comes from? Well, most average diets are recommended to be in the 1800-2000 calorie range. Assuming an 1800 calorie diet would allow you to “break even” with your current weight, cutting your calories down to 1700 would allow you to lose about two pounds a week.
Keep in mind, however, that this number may not be appropriate for everyone. Talk to your doctor, personal trainer, or health coach about your BMR and how many calories would be safe for you to consume in a day in order to meet your weight loss goals.
When calorie counting to lose weight, all calories are not created equal. Sure, you may be able to spend the day eating cake, cookies, and candy while keeping yourself in the 1700 calorie range, but you will not feel good in the process.
Many people complain about trying to lose weight because they feel like they are “starving.” The simple solution to limiting your calories and still feeling satisfied and energetic instead of deprived and depleted is to pay attention to your macronutrients.
The main macronutrients in the diet are protein, carbohydrates, and fat. You need ALL of these in order to feel your best and keep your body working properly.
The U.S. Dietary Guidelines recommend your calories are divided as follows:
- Carbohydrates: 45-65% (765-1105 in a 1700-calorie diet)
- Protein: 10-35% (170-595 in a 1700-calorie diet)
- Fats: 20-35% (340-595 in a 1700-calorie diet)
Some of these macronutrients, particularly carbohydrates and fats, get a bad reputation. It is important to remember that carbohydrates and fat are NOT bad when you choose them wisely. In fact, without these macronutrients, you might be setting yourself up to fail in your weight loss journey.
Without carbohydrates and fat, your body won’t be getting what it needs in order to thrive, and you will likely feel that you are depriving yourself. See the tips at the end of this article for healthy ways to incorporate carbohydrates and fats.
To help ensure your weight loss success, try to have a plan for each meal and snack. This plan will help keep you from making poor choices when you are hungry, especially when you are just starting to make healthier choices.
- Oatmeal with nuts and berries
- Egg whites with spinach and peppers
- Smoothie with milk, banana, and strawberries
- Salad with chicken, veggies, olive oil, and balsamic vinegar
- Turkey wrap with avocado
- Tuna salad (made with Greek yogurt) on high-fiber crackers
- Grilled salmon with steamed veggies
- Chicken tacos with avocado instead of cheese on whole grain tortillas
- Homemade, broth-based soups
- Carrots and hummus
- Apple and peanut butter
- Nuts and dried fruit
As with any lifestyle change, a 1700 calorie diet can be challenging at first. If you stick with it, however, you can be successful and meet your weight loss goals in the healthiest way possible.
Here are some final tips to help you meet your goals:
- Be very conscious of portions. Many servings of meat, for example, are only about the size of the palm of your hand.
- Keep in mind that fruits and vegetables are carbohydrates. They are high in nutrients but low in calories, so you can eat a lot of them without exceeding your calorie goal.
- When choosing starchy carbohydrates like bread and pasta, aim for those that are whole grain and high in fiber, which will help you feel full and stabilize your blood sugar.
- Olive oil, coconut oil, avocado, and nuts are just a few sources of healthy fat. These are often calorie dense, however, so pay attention to portion size while staying within your calorie range.
- Avoid trans-fats and hydrogenated oils, which are highly processed fats that your body doesn’t know how to process effectively.
- Eliminate high-calorie drinks like soda and sugary coffee drinks in order to help you feel fuller, because you get your calories from food.
- Be especially careful drinking alcohol. Alcoholic beverages, like many beverages, can have a lot of calories. Additionally, when you drink, you may be more likely to make poor eating decisions or over-consume.
- Pack snacks in advance so you know how many calories you are consuming.
- Check the menu before you to go a restaurant and don’t be afraid to ask for changes to be made to your dish.
Most importantly, stay positive! Each healthy choice is one step closer to the body that you desire.