Contents
- What is a 1000 calorie diet
- Who is this diet for?
- 1000 calorie diet secrets
- Pros and Cons of the 1000 Calorie Diet
- 1000 calorie diet requirements
- 1000 diet menu calories
- Contraindications
- Benefits of the 1000 Calorie Diet
- Disadvantages of the 1000 calorie diet
- ALLOWED AND PROHIBITED FOODS
- Re-dieting 1000 calories
Do you want to lose weight and still eat whatever food you like? It’s possible! The “1000 calories” diet comes to the aid of those who are losing weight who do not want to give up their favorite food. The basic rules of this method of transforming a figure are that you can make up a diet at your discretion, but you need to keep within the specified daily calorie intake.
What is a 1000 calorie diet
As you might guess, the point of this diet is to consume no more than 1000 calories per day. Is it a lot or a little?
On average, the calorie intake for a woman is about 2000 calories per day, and for a man 2500. This is the minimum that we need to maintain life. That is, the body will have to be seriously cut back and forced to spend what it has set aside for a rainy day.
Of course, this is not the healthiest activity, which is why calorie-reducing diets, although they give quick results in a short time, are not recommended to be followed for too long. Basically, because it is extremely difficult to provide yourself with good nutrition with such a small number of calories.
Who is this diet for?
It has already been said above that such diets should be treated with caution. But do not rush to panic and abandon your plans, because sometimes even doctors prescribe such a diet. Of course, for certain categories:
- People with a BMI (Body Mass Index) greater than 30. That is, obese;
- overweight diabetics;
- People who cannot undergo surgery or examination due to being overweight.
In this case, the maximum duration of the diet is about 12 weeks. If the problem is one extra crease on the stomach, then you should not adhere to this regimen for more than a couple of weeks.
1000 calorie diet secrets
The main secret of this diet is to manage to eat on 1000 calories. But how many times you will eat and what foods – it does not really matter. However, the list of the most suitable products (low-calorie) is all there, but we’ll talk about this a little later.
But let’s look at some tricks that will help you to endure this diet with honor and dignity:
- Consult your doctor first;
- Install the application for counting calories, since there are a great many of them for every taste and color.
Can be installed on phone or computer. They are all about the same, the main thing is to accustom yourself to bring all the food eaten there. It’s still better than writing everything down in a notebook. Although, if you like to do everything the old fashioned way, then go for it;
- If you have already decided to go on this diet, then train yourself to carefully read the label of the products;
- Buy a kitchen scale. This will greatly help control portions;
- Drink enough water;
- Eliminate foods with a high glycemic index (white bread, potatoes, sugar, white rice, pasta, milk chocolate) from the diet;
- Eliminate trans fats (butter, margarine) from your diet. Healthy fats should only provide 20% of your daily calories;
- Do some cardio. They will speed up the rate of burning calories.
Pros and Cons of the 1000 Calorie Diet
Before you decide for yourself whether you need this diet, weigh the pros and cons that we have prepared here:
pros
- Rapid weight loss;
- Healthy eating habits;
- Longer life;
- Lower chance of oncology;
- Less chance of age-related brain degeneration;
- Improved reproductive function.
Minuses
- Headaches and dizziness;
- Weakness and fatigue. That is why it is not possible to engage in sports especially diligently. Maximum – fast walking;
- May adversely affect metabolism, endocrine, digestive, cardiovascular systems and immunity;
- This diet is not suitable for long-term use.
1000 calorie diet requirements
You can use almost anything you want, but fit into the calorie norm of 1000 units. Of course, the emphasis should still be on lean, low-calorie, healthy food. Otherwise, even eating foods that contain fewer energy units, but high-calorie and unhealthy (for example, fast food or sweets), you risk depriving the body of useful components and provoke health problems. The amount of such food, as well as fried foods, white flour products, muffins, carbonated drinks, alcohol should be minimized. Better yet, completely abandon them for the period of the diet. It is important that the menu contains enough vegetables, fruits, berries, lean meat and fish, low-fat milk. Replenish fats with one or two teaspoons of vegetable oil a day and preferably do not heat it. As a reward for willpower and resilience, you can indulge in some of your favorite food. Think about what you want to eat (say, candy or sausage) and, having calculated their calorie content, add to the diet.
Continuing the 1000 calorie diet is not recommended for more than seven days, otherwise the metabolism may slow down. After a week of dieting, if you want to continue losing weight, just increase the calorie intake of the daily diet not very much (up to 1200-1300 energy units). In any case, it is not worth dramatically increasing the “value” of food. Do this gradually so as not to scare the body and overload the stomach.
On a 1000 calorie diet, it is best to eat a fractional meal. You will both speed up the metabolism and provide more comfortable weight loss due to the constant intake of food in the stomach. Undoubtedly, it is good in “crushing” and the fact that the stomach narrows, getting used to receiving small portions of food.
Be sure to drink water (at least 1,5 liters daily). First, it (most importantly) will allow the body to avoid a dangerous state of dehydration. And secondly, the water will “trick” the stomach, filling its volumes, which will make it easier to get satiated with less food.
Try to plan your diet in advance, then you will not “throw” extra calories in yourself. Print out the calorie table for your food items and post it in a prominent place. You can also use the menu options below.
Nutritionists advise to formulate the diet in such a way that breakfast consists of foods rich in lean protein. Dairy or fermented milk products, low fat or low fat are good choices. It is useful to have breakfast with various cereals, whole grain breads.
For lunch, it is advisable to eat a low-fat soup, a piece of meat or fish (seafood) cooked without adding oil, and a vegetable salad.
In the evening, it is recommended to focus on lean protein products. For dinner, you can boil or bake meat or fish, accompanying the meal with a small amount of healthy carbohydrates (for example, brown rice).
Snack on low-fat cottage cheese, kefir, any freshly squeezed juices, as well as pure fruits and vegetables. Before going to bed, for a more comfortable fall asleep, you can drink a cup of tea with a teaspoon of honey or a couple of your favorite dried fruits.
For a week of eating 1000 calories per day, at least 2-3 unnecessary kilograms are consumed.
We bring to your attention the approximate options for the menu of the “1000 calories” diet.
Option No. 1
- Breakfast: low-fat cottage cheese (2 tablespoons) and a slice of black or rye bread.
- Second breakfast: apple or pear.
- Lunch: a small bowl of vegetable soup without frying; 100 g of boiled chicken fillet; a couple of tablespoons of non-starchy vegetable salad or 3 tbsp. l. stewed vegetables.
- Afternoon snack: 2 walnuts.
- Dinner: 100-120 g of buckwheat porridge; boiled or steamed chicken egg; a portion of salad from cucumber, tomato, lettuce and various greens.
- Late dinner: if you are hungry, you can eat another tablespoon of low-fat curd.
Option No. 2
- Breakfast: boiled egg; a slice of rye or black bread, greased with butter (10 g); a glass of milk (if desired, you can soy or coconut); half a grapefruit.
- Second breakfast: 2 plums or 2 apricots.
- Lunch: boiled or baked lean beef (about 80 g); vegetables stewed in water (200 g); green vegetable salad (150 g).
- Afternoon snack: skim milk (200 ml).
- Dinner: boiled chicken breasts (up to 100 g); a couple of tablespoons of stewed vegetables and half a glass of low-fat milk.
- Late dinner: shortly before bedtime, you can pamper yourself with a glass of low-fat kefir.
Option No. 3
These products need to be consumed within 6 hours:
- – 400 g of vegetables (we focus on non-starchy products);
- – a slice of bread (up to 40 g);
- – 300 g of any fruit;
- – a chicken egg, boiled or cooked in a dry pan;
- – 10-15 g of butter;
- – lean meat, cooked without adding oil (150 g).
Option No. 4
- Breakfast: boiled chicken egg; a slice of rye bread, greased with a thin layer of butter; half a grapefruit; skim milk (200 ml).
- Second breakfast: sugar-free compote (200 ml).
- Lunch: 80 g of baked lean meat; salad of non-starchy vegetables (200 g); small bull’s eye.
- Afternoon snack: a slice of rye bread (you can grease a little with butter) with a slice of cheese; up to 250 ml of skim milk.
- Dinner: lean boiled meat (80 g); cucumber and tomato salad (200 g); half a glass of low fat milk; mandarin duck.
Option No. 5
- Breakfast: a glass of low-fat milk.
- Lunch: 150 g of stewed peas or beans; 100 g meat or fish, cooked without adding oil; 2 tbsp. l. buckwheat or rice with 400 g of stewed vegetables (focus on low-calorie ones).
- Afternoon snack: banana or 2 small apples.
- Dinner: a bowl of low-fat broth or vegetable soup without frying; a glass of low-fat yogurt or kefir (you can drink it now or close to bedtime).
Option No. 6
- Breakfast: coffee / tea with milk; whole grain bread.
- Lunch: a slice of boiled fish fillet and a couple of small tomatoes.
- Safe, an apple.
- Dinner: up to 200 g of low-fat curd with the addition of jam (about 30 g); a cup of cocoa with low-fat milk.
Option No. 7
- Breakfast: boiled or steamed chicken egg; tea or coffee with milk added.
- Lunch: vegetable soup; a piece of boiled lean fish.
- Afternoon snack: 2 small apples.
- Dinner: 150 g of celery salad and various greens and the same amount of boiled or baked chicken fillet.
Option No. 8
- Breakfast: tea with 1 tsp. honey or coffee with milk.
- Lunch: 150 g of boiled veal fillet and the same amount of buckwheat porridge; 2-3 small tomatoes.
- Afternoon snack: 2 apples.
- Dinner: a bowl of low-fat vegetable soup; up to 150 g of 0% fat curd with apple.
Option No. 9
- Breakfast: 2 boiled eggs and 2 whole grain bread.
- Lunch: 100 g of boiled pink salmon and half a cup of fish broth.
- Dinner: about 100 g of boiled chicken and 200 g of cucumber-tomato salad with herbs.
Option No. 10
- Breakfast: lean bacon (100 g); Tea coffee.
- Lunch: 200 g of low-fat soup and an apple.
- Afternoon snack: a glass of empty yogurt or a couple of tablespoons of low-fat cottage cheese.
- Dinner: boiled potatoes; up to 200 g of chicken fillet, baked or boiled; sauerkraut (100 g).
Option No. 11
- Breakfast: a couple of tablespoons of low-fat cottage cheese with the addition of herbs; a slice of yeast-free bread.
- Snack: an apple and a couple of pistachios.
- Lunch: a bowl of soup made of any, except potatoes, vegetables; boiled chicken fillet (50 g); 2 tbsp. l. buckwheat porridge; fresh cucumber; compote without sugar.
- Afternoon snack: a small ear of boiled corn.
- Dinner: 80 g of baked chicken without the skin; a couple of tablespoons of any baked vegetables, except potatoes; 200 ml of kefir.
Option No. 12
- Breakfast: 3 tbsp. l. rolled oats cooked in low-fat milk; a couple of prunes or dried apricots.
- Snack: a handful of raspberries.
- Lunch: bowl of cabbage soup; 100 g of boiled lean fish; 2 tbsp. l. rice; tomato; unsweetened fruit drink from berries (glass).
- Afternoon snack: 2 walnuts or any non-starchy fruit.
- Dinner: 100 g fish fillet baked in foil; cucumber and tomato salad; a glass of curdled milk or empty yogurt.
Contraindications
Children, adolescents, aged people, after undergoing surgical interventions, pregnant and lactating women, people doing hard physical work, and athletes should not adhere to the 1000 calorie diet.
Benefits of the 1000 Calorie Diet
- There is no strict prohibition on any food. Let in a small amount, but you can use everything.
- This diet is scientifically based: we burn more energy than we eat and lose weight.
- The recommended fractional meals promotes weight loss without acute hunger.
- With a properly planned menu and not exaggerating the duration of the diet, you will not deprive the body of vital components.
Disadvantages of the 1000 calorie diet
- Sitting on a 1000 calorie diet can be challenging at first because of the need to “evaluate” all the food you eat. It is not always possible to accurately understand the calorie content of a particular product, especially purchased in a catering establishment.
- If you do not write down the diet so that there is enough room in it for a sufficient amount of healthy foods, the body may be faced with a shortage of substances it needs to function normally.
ALLOWED AND PROHIBITED FOODS
As mentioned above, there are no forbidden foods in this diet, however, if you want to fit into 1000 calories without limiting yourself to a couple of cheese and butter sandwiches, then some familiar foods will have to be excluded.
Allowed
- Vegetables (except potatoes);
- Fruits;
- Boiled or baked meat;
- Boiled or baked fish;
- Whole wheat bread;
- Low calorie dairy products;
- Nuts in a small amount;
Forbidden
- White bread;
- Dried fruits;
- Oil (vegetable and animal) in large quantities;
- Sweets;
- Snacks (chips, peanuts, seeds);
- Pasta;
- Fatty dairy products (cheese);
As for alcohol, if you really want to, you can drink one glass. The main thing is to look at calories. Hint, beer and dry wine have the lowest calorie content. And remember that the method of preparation is of great importance. Even the most low-calorie product ceases to be such if it is fried in oil. It is preferable to boil or bake food. A double boiler would be a great way out, but you will need to get used to the specific taste of food.
Re-dieting 1000 calories
If you want to lose more pounds, you can lower the calorie content of the diet again, but at least two to three weeks after the end of the diet.
سلام تا حالا کسی رژیم 1000کالری گرفته که جواب داده باشه؟ چه طور بوده و لطف کنید تجربش رو به من بگید ممنون میشم.