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Calorie Diets

900 Calorie Diet Plan

The 900 calorie diet plan is often recommended by registered dietitians for people (with 30+ BMI) who suffer from morbid obesity and weight-related illnesses like diabetes or cardiac problems, to bring down the weight at an accelerated speed. In other words, this diet plan should be medically recommended before you start following it. For healthy active adults, dipping down the calorie count to such extreme limits can crop up adverse health and psychological effects which are all but desirable in the course of losing weight.

Every 900 calorie diet should ideally incorporate foods from every food group for maximizing the nutrient content in it. Your physician might however need to add supplements (multi-vitamins for example) to your 900 cal food plan if the nutrient requirements are not met optimally.

A planned 900 calorie diet should constitute of fruits: 1 cup; vegetables: 1 cup; grains: 3 oz; meat: 2 oz; dairy: 2 servings; cooking oil: 2 tsp. Total calories should be split between 3 meals and 1 snack. Plenty of water intake should be there.

Weight loss rate

For people who have been on a 2000 calorie diet, 900 calorie means a reduction of 1100 calories from the diet on a daily basis. In a week that will be 7700 calories precisely, or in terms of weight loss, 2-3 pounds of body mass that can be shed within a week (3500 calories = 1 lb of weight approx.).

If your calorie consumption is above 2000, you will lose more. So will you if you add exercise to this diet plan.


  • Quick weight loss is one of the conspicuous benefits of this diet.
  • In turn, it helps to bring down the risk of a gamut of diseases (high BP, diabetes, arthritis, sleep apnea, stroke etc.) and enhances the potentials of a healthy life.
  • Some studies suggest that low-calorie diets encourage longevity.


  • Unsupervised low-calorie diets can arrest required nutrition from reaching your body and subsequently lead to health complications like bone/muscle loss, anemia, low immunity, infertility, decreased energy levels, gallstone formation and poor concentration.
  • Followed for extended periods, all of the abovementioned problems can occur and in addition, the metabolic pace can also slow down. Result can be weight gain yet again when you go back to your normal diet.

1 day meal plan for 900 calorie diet


1 cup whole-grain cereal topped with 1 cup skimmed milk + ½ small banana – 240 calories.

You can also have 1 slice of whole-wheat bread with 1 tbsp of peanut butter + 6-7 extra large strawberries – 240 calories.


½ cup of whole-grain pasta (cooked) + ½ cup of chickpeas (cooked) + ½ cup of broccoli, carrots and cauliflower (steamed) + balsamic vinaigrette (1 tbsp) to toss – 250 calories.

Alternatively you can have a grilled chicken breast (3 oz) + 1 cup lettuce + ½ cup of low-fat plain yoghurt mixed with ½ cup of raspberries – 250 calories.


A great filling entrée for dinner can be rice and bean burger (260 calories) with ½ cup of chicken vegetable clear soup (40 calories). Total calories would be 300 calories for that.

For 300 calories you can also have a homemade turkey meat-loaf cooked lightly (1/8 loaf) with vegetables + 8-9 homemade sweet potato fries (baked).

This leaves room for a 110 calorie snack yet still, which you can source in from your beverages and low-cal fruits, cheese, yoghurt, berries and nuts.

Eating out

For a low-calorie diet like 900 calories, eating out should best be avoided, as each calorie has to be loaded with optimal nutritive elements which can easily go missing on a restaurant meal. But still if you have to, choose grilled, steamed or boiled foods over fried and sautéed dishes, avoid dressings, sauces and dips, keep a check on the calories you are consuming and make up for any excess in your next meal by reducing its calorie count.

Planning your own 900 calorie meal

To customize your own 900 calorie meal –

  • Always choose optimally nutritious food loaded with vitamins, proteins and minerals.
  • Check the calorie count of a food before you select it – a calorie counter book can prove to be useful
  • Try to include food from all food groups
  • Avoid frozen and processed food
  • Eat natural & real as much as possible
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