Weight loss diets should be balanced, and include exercise and behavior modification, according to ""Krause's Food, Nutrition and Diet Therapy."" The secrets to weight loss are eating fewer calories, regular physical activity and limiting television, fast food and foods with added sugar. A 1,300-calorie diet will lead to weight reduction in most adults, says ""Krause's Food, Nutrition and Diet Therapy.""

- Diet Basics
The 1,300-calorie diet is divided into three meals and one snack, says the American Academy of Family Physicians. Eating regular meals helps to prevent excessive hunger and overeating. Each meal should have about the same amount of calories.
- Breakfast Meals
People who eat breakfast are healthier, according to the RD411 website. Breakfast on a 1,300-calorie diet should have about 400 calories. Breakfast ideas include two hard-boiled eggs, two slices of whole-wheat toast with 1 tsp. of margarine and 1/2 cup of orange juice; 1 cup oatmeal with 2 tbsp. of raisins, seven walnuts chopped, 1 tbsp. brown sugar and 1/2 cup of skim milk;
whole-wheat English muffin sandwich with one scrambled egg, one slice of low-fat cheese, one container of light yogurt and 1 cup of whole strawberries; 1 cup whole-grain cereal, 1 cup skim milk, one medium banana and one slice of whole-wheat toast with 1 tsp. of margarine; or 1/2 cup of low-fat cottage cheese with 1 cup pineapple chunks packed in its own juice, small whole-wheat bagel with 1 tsp. of peanut butter.
- Lunch Meals
The American Dietetic Association says lunch should be a balanced meal to provide people with the energy to get through the afternoon. Lunch on a 1,300-calorie diet will also have 400 calories.
Lunch ideas include 2 cups of vegetable soup, eight whole-grain crackers with 1 tbsp. of peanut butter; tuna sandwich on whole-wheat bread (3 oz. of tuna packed in water mixed with 1 tbsp. reduced-calorie mayonnaise) and one medium apple;
grilled chicken salad with 2 cups of mixed greens, 3 oz. of chicken, 1/4 cup of chickpeas and 2 tbsp. low-fat salad dressing, one container of light yogurt and one small orange; small fast food hamburger with a side salad, fat-free dressing and apple slices or grilled cheese (two slices of whole wheat bread, two slices of low-fat cheese and 1 tsp. of margarine) with a medium banana and 10 baby carrots.
- Dinner Meals Eating a variety of foods is best for the body, says the American Academy of Family Physicians.
Dinner on a 1,300-calorie diet will have about 400 calories. Dinner meal ideas include a 3 oz. portion of turkey meatloaf, 1/2 cup of mashed potatoes, tossed salad with 1 tbsp. of low-fat salad dressing and 1 cup steamed broccoli;
light chicken parmesan (3 oz. chicken breast with 1 oz. low-fat mozzarella cheese and 1/2 cup marinara sauce), 1/2 cup whole wheat pasta and 1 cup steamed green beans; 3 oz. baked halibut, 1/2 cup brown rice, 1 cup peas and carrots and tossed salad with low-fat salad dressing;
bean burrito (1/2 cup black beans, 1 oz. low-fat cheddar cheese wrapped in a small whole-wheat tortilla) with salsa, 1/2 cup rice and beans, 1/2 cup California blend vegetables or 3 oz. grilled fillet mignon, one small baked potato, one ear of corn on the cob and a tossed salad with low-fat dressing.
- Snacks
Snacking is an important part of a reduced-calorie diet, as long as it is done right, says RD411. The snacks on a 1,300-calorie diet should have about 100 calories. Choose nutrient-dense foods more often to maximize nutritional intake.
One-hundred calorie snack ideas include 1 cup light yogurt, 10 walnuts, 1/2 cup whole-grain cereal with 1/2 cup skim milk, two rice cakes with 1 tsp. of peanut butter, one light cheese wedge with six whole grain crackers, one small piece of fruit, 1 cup cantaloupe or 1 cup of berries.
(Source: Livestrong.com)