1000 Calorie Diet Plan For Weight Loss

Foods, Weight Loss

1000 Calorie Diet Plan For Weight Loss

Sara Kettler

1000 Calorie Diet Plan For Weight Loss

The 1000 calorie diet plan is an alternative to lose weight in a short time. It is advisable to take it for a short time since it could put health at risk if you adopt this type of diet for a long time.

When you have proposed to lose weight, the first thing you are looking for are options to achieve this. Depending on the particular circumstances, a diet is a solution to lose weight. The 1000 calorie diet is a drastic calorie reduction to accelerate weight loss.

How The 1000 Calorie Diet Works

The 1000 calorie diet plan is a hypocaloric diet, a very restrictive and strict diet to take. It generally recommended for patients with obesity who need to lose a lot of kilos. It consumes fewer calories than is required and limits the obtaining of nutrients that the body needs.

The 1000-calorie diet can increase fat loss, and this type of diet usually resorted to generating rapid weight loss. This diet should carry out only for a few days since a nutritional deficit could occur. The foods that mainly consumed are those with high water content such as fruits and vegetables. With the hypocaloric diet, it is essential to follow specific recommendations, to avoid the rebound effect, as well as to suffer alterations in the health of the organism.

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The 1000 Calorie Diet Plan For Weight Loss

1000 Calorie Diet Plan #1


  • Two egg whites with a teaspoon of oil
  • A slice of wholemeal bread
  • An Apple
  • A glass of grapefruit or orange juice
  • Coffee or black tea

Morning Snack:

  • Skimmed yogurt or a handful of dried fruit. Drink water


  • A salad of green vegetables and some sesame seeds garnished with pepper, olive oil, and lemon.
  • You can accompany with 100 grams of tuna.
  • A piece of fresh fruit such as pear, apple, two slices of pineapple, melon or watermelon, or a cup of red berries.

Afternoon Snack:

  • A cup of fruit or a piece of fruit.
  • Water.


  • Soup or cream of vegetables.
  • A serving of roasted chicken breast.
  • A grapefruit or apple.
  • Drink 2.5 liters of water during the day, you can drink two glasses of water before each meal time.
1000 Calorie Diet Plan #2
1000 Calorie Diet Plan


  • 1/2 cup of water
  • 1/2 Apple
  • 1/3 cup of oatmeal
  • 3/4 skimmed milk
  • 1/4 tablespoon of cinnamon
  • Heat the water with milk and oats for 5 minutes.

Morning Snack:

  • 22 almonds


  • One egg
  • One slice of whole grain bread
  • 1/2 of cheddar cheese
  • One tablespoon of low-fat milk


  • 1/2 avocado, you can cut it into slices
  • 2 cups chopped lettuce
  • 3 ounces chicken thigh
  • Six cherry tomatoes
  • 1/2 cup red pepper cut
  • One slice of purple onion
1000 Calorie Diet Plan #3


  • 1 English muffin
  • One slice of butter
  • 1 cup of fruit
  • 1 cup of black coffee or tea
  • One glass of water


  • One mixed salad with two tablespoons of dressing
  • Two crackers
  • 1/2 teaspoon mayonnaise
  • One glass of water
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Afternoon Snack:

  • 1 cup of fruits


  • One mixed salad with two tablespoons of dressing
  • 4 ounces chicken thigh
  • 1 cup of green beans
  • One glass of water

Tips To Correctly Make 1000 Calorie Diet

1. It is essential to take it only for a few days since carrying it for a long time can cause a health risk.

2. Although with a hypocaloric diet you lose a lot of weight, it is essential to contact a specialist before starting this diet, since it recommended that a nutrition expert design the adequate hypocaloric diet depending on the circumstances of each person, age, height, current weight, and amount of weight you should lose.

3. It is essential to adopt new habits, which are healthy to maintain adequate weight to avoid the rebound effect after a hypocaloric diet.

4. Check your options, no doubt, a diet requires discipline, perseverance and above all precision to achieve the desired results. So, think about the best alternatives you have to lose weight, choose above all that is the healthy option.

Things You Should Follow After 1000 Calorie Diet

It is essential to follow specific rules or suggestions to be able to take advantage of the benefits of a hypocaloric diet, this to avoid the least possible risk of recovering lost weight:

1. Follow A Healthy Lifestyle

Without a doubt, applying a 1000 calorie diet can have good results, if you want to lose weight quickly. However, there is a significant risk of regaining weight, if you do not follow and acquire good habits.

Therefore, you should make several modifications, such as choosing a balanced diet, rest, hydration and physical activity. These factors will make your lifestyle healthy, which will bring many benefits.

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2. Do Not Leave The Exercise

One of the great reasons why this type of hypocaloric diet chosen is because of the quick effect it has, of course, that you can not do physical activity since you do not have enough energy, which limits exercise.

Therefore, once you have finished the 1000 calorie diet, choose an activity that you like, only about thirty minutes a day or sometimes a week, a light walk, running, sports, Pilates, yoga, etc.

3. Avoid And Decrease Some Foods

It is essential that you select food correctly, you can not go back to bad habits. It is recommended to reduce processed foods such as sausages, fried foods, margarine, etc. Always opt for fresh and seasonal foods such as fruits, vegetables, there are many ways you can consume them.

4. Choose Balanced Diet

It will always be better to have a balanced diet than to choose to be “always on a diet.” Being constantly under diets is not healthy. Therefore, after carrying a 1000 calorie diet, you have to continue to eat healthily.

Advantages And Disadvantages of Hypocaloric Diets

By consuming a smaller amount of calories, the body resorts to its reserve of energy and thus obtains energy, which is why considerable fat loss begins.

A diet of 1000 calories, can favor those people who suffer from obesity, high blood pressure, cardiovascular disease.
A disadvantage is that if the recommended time to follow the diet abused, it can put the health of the organism at risk.

There may be a nutritional deficit because many foods not consumed in all groups, so the intake of nutrients is limited.

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