When you cut back your calorie intake to 1000 calories, your body takes a little while to adjust. Hence, it is imperative that you start this diet by reducing your calories gradually every day, rather than drastically reducing them in one day. 1000 calories a day diet can be started for two reasons, one is when you are in a hurry to lose a few pounds and the other is when you want to start off a long-term weight loss program. Whatever the reason, ensure that you do not follow it for more than a week maximum, as you will not provide your body with the necessary nutrients. In order to see to it that you provide your body with maximum nutrition, even when you are on diet, it is necessary to balance the diet with the required nutrients.
The 1000 calorie diet can become a balanced diet when you include all the necessary foods that are required by the body. If this diet is packed with multi-nutrients, then it will not only assist in weight loss, but will also ensure that you do not feel very weak. The following paragraphs mention the various foods that can be included in the diet plans to lose weight.
Menu and Meal Plan
The menu needs to be balanced with all the essential nutrients required by your body. The following foods can be included and consumed in varied amounts to make up the 1000 calorie diet.
- Fruits - 1 serving
- Milk - 2 cups
- Skimmed Milk - 2 ½ cup
- Whole Grain Bread - 2-3 slices
- Lean Meat - 3 ounces
- Cottage Cheese - 3 ounces
- Beans - ½ cup
- Tortillas - 2 pieces
- Rice - 3 ounces
- Low Fat Cheese - 1 slice
- Strawberries - 1 cup
- Grains - 5 servings
- Dairy Products - 2 servings
- Red Meat - 1 serving
- Chicken - 2 ounces
- Cherry Tomatoes - 6 pieces
- Vegetables - 3 servings
- Soups - 2 servings
- Low Fat Salad Dressing - 1 tbsp
- Tossed Salad - 3 servings
- Low Fat Butter - 2 tsp
Breakfast
1 bowl of cereal with 1 cup of skimmed milk, 1 small serving of fruit and a cup of herbal tea.
Mid Morning Snack
A cup of chopped fruits or a piece of fruit or a serving of cottage cheese.
Lunch
A tuna or chicken or vegetable sandwich made from 2 slices of multi grain bread or whole grain bread, pickles and a serving of salad with low-fat dressing. You could eat a small bowl of low-fat yogurt for dessert.
Afternoon Snack
A cup of chopped fruits or a piece of fruit or a serving of cottage cheese and a cup of herbal tea.
Dinner
A bowl of soup, a serving of salad, a sandwich or tortillas or rice. Opt for yogurt or a bowl of chopped fruit if you crave for a dessert.
Bed Time Snack
If you are in the habit of eating something before you sleep, munch on a small bowl of strawberries.
1000 calorie diet is one of the diets that work fast. However, since it is a low-calorie diet, it should not be continued for more than 5 days. If you show symptoms like fatigue, lack of energy, slow metabolism and weakness, stop this diet. It is necessary to increase your calories gradually to avoid weight gain. In order to avoid dehydration, ensure that you drink plenty of water. If you have a very busy schedule, or if you are very active or if you have any medical condition, consult your doctor before you take up this diet.