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Calorie Diets

1000 Calorie Diet Plan For Dieters

To begin with, a 1000 calorie diet, being significantly low in calories, is not advocated for all to follow. Not the conventional diet plan, yes, but if you want to lose weight rapidly, this might be one of the most effective ones on the rack. On such a restricted calorie diet, the body utilizes its fat deposits for energy, thereby promoting weight loss in accelerated speed.

It is however possible to chart out a well-balanced 1000 calories a day plan with careful considerations. The ‘MyPyramid’ map of the USDA recommends these daily servings – grains: 3 oz. (half of which should be sourced from whole grains); vegetables: 1 cup; fruit: 1cup; meat/meat substitutes like beans/nuts: 2 oz – and the good news is that all of this can be sneaked in into a 1000 calorie meal plan if nutrition boosting is done to the right measure as you cut down on the calories.

A 1000 calorie diet aids in quick weight loss as it cuts down almost 50% of the regular calorie intake from the daily meal platter at one stroke. So yes, this can be an option for people who have been recommended weight loss by creating a calorie deficit in the body. Considering the fact that most adults require 1,800-2,000 calories every day, this will successfully create a calorie shortfall in the system, every day, and lead to 1-2 lbs of weight loss per week.

Unfavorable implications

  • Cutting calories from the diet do imply weight loss, but a diet comprising less than 1200 calories (woman) or 1500 calories (man) can retard the metabolism rate. This can lead to weight gain rather than loss as your metabolism works slower than usual, and also make you gain back weight in 2x speed when you step down from the diet and eat voraciously to make up for the loss.
  • Such a low calorie diet can easily lead to nutritional deficiencies and bone/muscle mass loss over a prolonged period of time.
  • Dieters on low-calories diets are always advised to drink water aplenty, which when neglected, leads to severe dehydration.

Sample menu plan for 1000 calorie diet


1 cup unsweetened black tea/coffee with 1 unsalted cracker – 20 calories approx.


1 serving of oatmeal boiled in water, mixed with 1/4th cup of skimmed milk and 1 tsp brown sugar – 280 calories


2 medium slices of toast (7 grain bread) layered with sugar-free jam (1tbsp); 1 small orange; 1 cup skimmed milk – 280 calories


A sandwich with 2 slices of whole-wheat bread filled with 2 oz. lean deli meat (oven grilled), 1 tsp mustard mixed with 1/2 tsp low-fat cheese spread, 2 lettuce leaves and 4/6 tomato slices – 300 calories approx.


Grilled chicken breast (3oz), 2/3rd cup beans & veggies, 1 cup lettuce – 300 calories approx.


A grilled steak of lean-cut tenderloin with 1 cup of sautéed yellow and red peppers, or a 3 oz. salmon fillet paired with 1 small oat-bran dinner roll (300 calories) can be filling entrées for dinner.

This still leaves room for a 100 calorie snack, which you can source in from a medium apple/a cup of whole strawberries/a handful of nuts/a slice of low-calorie cheese or, if you are in the indulgent mood, a small cube of chocolate.

Planning your own 1000 calories a day meal plan

You can also prepare your own unique 1000 calorie meal plan by combining good food choices like whole wheat bread/pasta or brown rice + vegetables with negative calories like cucumber, radish, tomatoes, celery, cabbage + low-cal fruits like blueberries, apples, oranges, grapefruit, pear + skimmed milk/dairy products.

Rule to follow –

½ your platter should consist of nutrient punched fruits/vegetables; a little more than ¼ with whole grains; and a little less than ¼ with protein. Don’t forget to include diary items in your diet.

Being on a 1000 calorie diet plan does not mean that eating out is a ban. Just make sure that you follow these 3 rules when ordering restaurant meals-

  • Swap high-cal side orders like fries and chips for healthier food options like salad and sweet potatoes.
  • Opt for grilled or steamed dishes.
  • Exercise portion control.

Suggestions? A 6” veggie delight sub from Subway + 1 can of diet soda / 1 grilled chicken sandwich from Wendy’s/1 “Tender Roast Sandwich” minus sauce from KFC comprises of 300 calories.

Drinking water aplenty is one important requirement of consuming a 1000 calorie diet, which should not however be adapted without medical advice and/or followed for more than 1-2 weeks.

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