Content
The 1000 calorie diet consists of a very restrictive diet plan that serves to lose weight in a short time and that should only be carried out with the guidance of a nutritionist, since, if not done carefully, it can cause a strong accordion effect , in which the person, shortly afterwards, gains all the weight lost or even more. Thus, this diet should not be considered a good option to lose weight.
The amount of weight lost with the 1000 calorie diet varies from person to person, as it depends on the metabolism of each person, as well as their level of physical activity. Generally, this diet can be indicated for people with obesity or who need to lose weight fast to control some type of chronic disease, such as diabetes, for example.
The following is an example menu for a day of the 1000 calorie diet:
Meals | Menu | Calories |
Breakfast (7am) | 1 cup of unsweetened coffee + 1 slice of brown bread (30g) + 1 slice of white cheese (30g) + 1 dessert spoon of butter (5g) | 200 calories |
Morning snack (10am) | 1 large apple (120g) + 1 cup of unsweetened green tea | 60 calories |
Lunch (13h) | 90g grilled chicken + ½ cup brown rice with 2 cups of lettuce, tomato and onion salad, seasoned with 1 tablespoon of olive oil | 305 calories |
Afternoon snack (16h) | 1 plain yogurt + 1 tablespoon of oats + 1 tablespoon (of dessert) of chia | 150 calories |
Dinner (19h) | 90g grilled fish + ½ cup sweet potato + 1 cup broccoli and cooked carrot + 1 dessert spoon of olive oil | 285 calories |
Total | 1000 calories |
How to do the 1000 calorie diet
To make the 1000 calorie diet it is essential to consult a nutritionist, as it is necessary to make a complete nutritional assessment, not only to outline the objectives of the diet, but also to understand whether the person is able to carry out the diet. After obtaining all the necessary information, the nutritionist will be able to create a weight loss plan well adapted to all the person's needs.
To know your BMI and understand how much you need to lose weight, enter your data in the calculator:
It is important that during the 1000 calorie diet also maintain an adequate intake of fluids, between 1.5 to 2 liters of water per day, or unsweetened tea. In addition, it is important to eat every 3 hours to avoid being overly hungry at the next meal.
How to lose weight in a healthy way
To lose weight in a healthy way it is important to eat a varied and balanced diet. For this, some important recommendations include:
- Make 3 main meals and 2 or 3 snacks, with small portions;
- Consume between 3 to 5 servings of fruits and / or vegetables daily;
- Reduce the consumption of foods rich in sugar such as industrialized juices, cookies, cakes, sweets, among others;
- Prepare grilled food, in the oven or steam, avoiding preparations with a lot of fat;
- Avoid the consumption of high fat foods such as sausages, red meats, yellow cheeses, sauces, processed foods, among others;
- Prefer consumption of skimmed milk and dairy products.
In addition, regular physical activity should also be performed, at least 3 times a week for 30 to 60 minutes. Some exercises indicated for those who want to lose weight include swimming, dancing, running or walking. See the 10 best exercises to lose weight.
Check out other important tips to reduce hunger and lose weight easier: