2000 calorie dietis considered the standard for most adults, as this number is sufficient to meet most people's energy and nutritional needs.
Additionally, it is used as a benchmark for making dietary recommendations.
All food labels contain the following statement: “Percent of Daily Values is based on a 2000 calorie diet. Your "Daily Values" can be higher or lower depending on your calorie needs. "
Why Are Caloric Needs Different?
Calories provide our body with the energy it needs to survive. Because everyone's body and lifestyle are different, people need different calories vard.
Depending on the activity level, it is estimated that adult males need 2000--3000 calories, compared to 1600--2400 calories per day for adult females.
However, calorie needs vary significantly, with some people needing more or less than 2000 a day. For example; Individuals such as pregnant women and adolescents generally need more than 2000 standard calories per day.
When the number of calories you burn is higher than you take, a calorie deficit potentially necessary for weight loss arises. In contrast, when you eat more calories than you burn, you will gain weight. When both numbers are equal, weight control is achieved.
Therefore, depending on your weight goals and activity level, the number of calories you should consume will differ.
How Much Weight Does a 2000 Calorie Diet Lose?
“Will a 2000 calorie diet make you lose weight?” This depends on your age, gender, height, weight, activity level and weight loss goals.
It's worth noting that losing weight is much more complicated than just reducing your calorie intake. Other factors that influence weight loss include the environment, socioeconomic factors, and even gut bacteria.
Still, reducing calorie intake, out of obesity The main goal is to get rid of. For example, if you cut your daily calorie intake from 2.500 to 2.000, you could lose half a pound in a week.
On the other hand, 2000 calorie dietwill exceed the calorie needs of some people and possibly result in weight gain.
What to Eat in a 2000 Calorie Daily Diet?
Well balanced, a healthy dietcontains plenty of natural foods. With every meal, it is necessary to eat high-quality protein and fiber-rich foods such as fruits, vegetables, and whole grains. 2000 calorie dietTo lose weight, you should consume the following food groups.
Foods with little or no nutritional value - also known as "empty calories" should be avoided. These are usually foods high in calories and low in nutrients but with added sugar. Request 2000 calorie dietHere is a list of foods you should avoid:
Sugar
Bakery products, ice cream, confectionery, etc.
Fast Food
French fries, hot dogs, pizza, chicken wings, etc.
Processed and refined carbohydrates
Simit, white bread, crackers, cookies, chips, sugary cereals, boxed pasta, etc.
Fried foods
French fries, fried chicken, donut, potato chips, fish and chips etc.
Soda and sugar-sweetened drinks
Sports drinks, sweetened juices, soda, fruit purees, sweetened tea and coffee drinks, etc.
Diet and low-fat foods
Diet ice cream, diet snacks, frozen meals and food with artificial sweeteners.
Regularly eating the foods on this list will not only be harmful to your health, but also prevent weight loss and even frustrate your weight loss efforts.
Omelet with two eggs, a slice of low-fat feta cheese
Two slices of wholemeal bread
Olive
A tomato
a cucumber
Snack
ten almonds
three dried apricots
A teaspoon of milk
Lunch
a lahmacun
A bowl of lentil soup
A glass of buttermilk
Snack
A banana
two walnuts
A teaspoon of milk
Dinner
Chicken Mushroom Saute
Yoghurt
Two slices of wholemeal bread
Lean salad
Snack
A glass of cinnamon milk
An Apple
As a result;
2000 calorie diet meets the needs of most adults. Nevertheless, individual needs; It varies according to age, gender, weight, height, activity level and weight goals.
