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A 2500 Calorie Diet 6

Overview
A person may follow a 2,500-calorie diet to achieve many different weight management goals. While eating 2,500 a day, be sure to follow
proper nutritional principles for every meal. Depending on your appetite and eating style, 2,500 calories a day may seem like a lot---but be
careful not to waste those calories on junk foods that may make you exceed your target calories and pile on unwanted fat.
Significance
A 2,500-calorie diet can satisfy many different goals. A very active female athlete might need 2,500 calories to fuel workouts and muscle
recovery. The United States Department of Agriculture (USDA) recommends the average male take in 2,500 calories per day to maintain weight.
An obese person, who burns an exceptional amount of calories because of their size, might find that 2,500 calories actually creates a calorie
deficit and promotes weight loss. For some, 2,500 calories might be a sufficient surplus over daily calorie needs to gain weight.
Strategy
Regardless of your intention in eating a 2,500-calorie-a-day diet, it is best divided up over several smaller meals during the day. Try eating five
times per day, with each meal contain about 500 calories. Eating smaller quantities during the day better facilitates nutrient absorption and
promotes even energy levels. This will help the body burn calories effectively and stabilize insulin levels---thus reducing cravings--as reported by
lead researcher Hamid R. Farshchi, in a study published in the American Journal of Clinical Nutrition. The team of British researchers studied the
effects of eating at regular, predictable intervals---defined as six set times per day--versus irregular intervals---defined as three to nine random
times during the day.
Features
Each meal in your 2,500-calorie diet should be roughly divided into USDA recommendations for macronutrient intake---featuring 50 to 65
percent carbohydrates, 25 to 35 percent fat and 15 to 20 percent protein. If you are an athlete or are seeking to build muscle mass, you should
consider increasing protein intake to as much as 35 percent of daily calories as noted by the Institutes of Medicine. Even though you have more
room for discretionary calories such as added sugars, solid fats and alcohol than those following a more reduced calorie diet, try not to eat more
than 10 to 20 percent of daily calories in the form of these items. These calorie-dense "extras" can easily push out other nutrients and lead to an
unhealthy diet.
2500
50-65% ugljenih hidrata
25-35% fat
15-20% protein
Types of Food
The majority of your meals should focus on healthy carbohydrates, lean proteins and monounsaturated fats. Healthy carbohydrates include
vegetables, fruits and whole grains. For lean proteins, focus on white meat poultry, lean cuts of beef or pork, white fish and soy products.
Monounsaturated fats are found in plant oils like safflower, canola and olive varieties. Nuts and avocados are other good sources of this heart
healthy fat.
A 500-calorie breakfast might include two whole eggs scrambled in a teaspoon of olive oil, served with a whole wheat English muffin, a
banana and a cup serving of oatmeal with low-fat milk. For lunch, a cup and a half of whole wheat pasta with marinara sauce, lean ground
turkey and a large side salad with olive oil based dressing will fill out 500 calories. Dinner features a grilled four- or five-ounce serving of
protein with a large sweet potato, and green beans sauteed in olive oil and herbs. The "snack" time 500-calorie meals consist of high-energy
foods like whole grain crackers, peanut butter and an apple; low-fat cheese, a pear and almonds; or a generous bowl of cereal with low-fat
milk and bananas.
Considerations
To not gain weight on a 2,500-calorie diet, you must burn a significant amount of calories per day. Women of a healthy weight following a 2,500calorie diet must be conducting at least an hour or more of moderate to high-intensity exercise to manage their weight with 2,500 calories a
day. Younger men, especially those who are particularly active, may find 2,500 calories too low and will inadvertently lose weight.

2500 kcal VERZIJA6


DORUAK
mleko i ml.pr.

1- 500 kcal
Low fat milk

itarice

122 kcal
Whole wheat English muffin + cup of oatmeal

voe

Banana

meso/mahunarke/zamene

1 medium 105 kcal


2 whole egg scrambled

ulja

2x80=160 kcal
1 teaspoon of olive oil

RUAK
itarice

39 kcal
1- 500 kcal+
1 cup of whole wheat pasta

povre

260 kcal
Large side salad

meso/mahunarke/zamene

25 kcal
Lean ground turkey 3 oz 176 kcal

ulja

4 oz-235 kcal
olive oil based dressing

zaini

1 serving 60 kcal
Marinara sauce

VEERA
povre

1 serving-70 kcal
1- 500kcal
1 large sweet potato + Sauted green beans

meso/mahunarke/zamene

162 kcal
4-5 oz protein

120 kcal

5 oz-234 kcal

75 kcal

1 serving 134 kcal

ulja

UINA
itarice

39 kcal -1 teaspoon of olive oil with herbs


1 500kcal
Whole grain crackers

voe

Apple

ulja

large 116 kcal


Peanut butter

UINAII
mleko i ml.pr.

2x 1 tbsp=2x 94 kcal=188 kcal


1 500kcal
Low fat cheese 5 oz- 130 kcal

voe

Pears

oraasti plodovi

large 121 kcal


Almonds 1,5 oz= 253 kcal

UINAIII
mleko i ml.pr.

1 500kcal
Low fat milk

itarice

1 cup 122 kcal


Bowl of cereal- 101 kcal

voe

Bananas

6 crackers 180 kcal

2% fat 1oz-26 kcal

1 oz-169 kcal

grape nuts -1 serving 2oz -200 kcal

medium 105 kcal, extra large 135 kcal