The 1300 Calorie High Protein Diet

How To Lose Weight And Build Muscle

What is the 1300-calorie high protein diet?

In this diet, you will need to consume 120 grams of carbohydrates daily and eat more protein-rich foods like lean beef and chicken as part of this diet.

Does the 1300-calorie high protein diet work?

Yes, the diet works, but it depends on how you follow it. If you follow it correctly, you can lose up to 2 pounds per week.

What to eat on a 1300-calorie high protein diet

To keep your metabolic rate on the fast track, eating a diet consisting of 30% carbohydrates, 15% fats, and 55% protein is recommended. 

Foods to eat on a 1300-calorie high protein diet

Here are some foods to eat on the 1300-calorie high protein diet:

Non-starchy vegetables

Vegetables are great for keeping you full, and they also provide lots of fiber, which aids in losing weight and reducing inflammation.


Seafood is rich in protein, with the most prominent nutrient being essential amino acids. It also includes omega-3 fatty acids, B vitamins, and vitamin A.

Lean cuts of beef

Lean cuts of meat will enable your body to have the protein that you need for the day without consuming an unhealthy amount of fats.

Whole grains 

A 1300-calorie high protein diet should include grain options like barley, quinoa, buckwheat, bulgur, cracked wheat, rye, wild rice, teff, oats, and brown rice.

Nuts and seeds

Nuts and seeds should be part of your daily diet to reap a number of health benefits. They contain nutrients including fiber, protein, iron, calcium, magnesium, and zinc.


Fruits are a great source of minerals. Some good choices include kiwis, grapefruit, strawberries, watermelon, avocado, and peaches.

Beans and lentils 

Beans and lentils are high in protein, but they also contain a lot of carbs. Try to keep your intake moderate.





Sugary foods

Refined carbohydrates

Fried foods and saturated fats

Foods to avoid on a 1300-calorie high protein diet

Consult a doctor

Before starting the 1300 calorie high protein diet, be sure to understand that it is an intense approach to weight loss and may not be appropriate for everyone. Always consult a doctor before beginning this diet.


The 1300-calorie high protein diet and how it can help you lose weight. The diet is based on consuming high-quality protein, whole grains, and healthy fats. By following this diet, you can lose weight and improve your health.

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