1000 Calorie Diet for Weight Loss

Healthy 1000 Calorie Diets

1000 Calorie Diet is free diet plans for those who go for 1000 calorie weight loss. These sample diet menus are designed according to season and individual's need. We have healthy diet meal plans for Yang-deficiency people in winter; for Yin-deficiency people in summer.

Who is actually suitable for 1000 calorie diet?

First, it doesn't fit for senior people or those who are with serious medical conditions such as diabetes, heart disease, hypertension, etc.. Insufficient energy will worsen the diseases.

Second, it is not suitable for those who have diet meal plan higher than 1500 calorie for more than one month. Suddenly calorie intake drop will cause health problem.

So, whether you are male or female, 1000 calorie diet is only suitable for those who have taken diet plan lower than 1500 calorie for at least three weeks, and usually these group of people often go for low calorie diet.

If you are taking 2000 calorie meal plan, you can try 1800 calorie, then 1500 calorie. If you cannot insist on 1500 calorie diet for three months, then your limit is 1500 calorie diet. Forget about 1000 calorie.

 

What foods to eat and where to get them?

Because 1000 calorie a day diet is very low calorie diet plan, should you eat variety foods, can you get enough nutrition.  So relying on restaurant is a bad idea. It's very easy to eat over 1000 calorie, not to say to keep a balanced diet.

The first thing of balanced diet is that you should keep proper macronutrient (carbohydrate, protein and fat) proportion.  Dietary Guidelines for Americans, 2010 recommended that the macronutrient proportions for adults (19 years or older) is as following:

  • Carbohydrate: 45-65%
  • Protein: 10-35%
  • Fat: 20-35%

Even it is low-carb diet or high protein diet, you should follow up this proportion.

Second, go for nutrition dense foods including different types of whole grains and a lot of fresh seasonal vegetables and fruits, and prepared without solid fats or added sugars.

It's better to eat a whole hard-boiled egg each day during 1000 calorie diet period. Don't worry about the cholesterol, one day one egg won't bother you for that. Dietary Guidelines for Americans, 2010 suggest that consuming less than 300mg per day of cholesterol can help maintain normal blood cholesterol levels. One large egg contains 186mg cholesterol. And in our 1000 calorie diet menus, we don't use any solid fat. But remember, one egg contains 5g fat. If you have egg in a meal don't add too much oil in other dishes.

If you are a vegetarian you should include soybean food at least one time each day. Try to prepare foods rich in protein such as legumes, beans, mushroom, etc. in each meal. Vegetables contains more protein than fruits. It's wrong if you think that you don't need to eat vegetables after eating much fruit. Vegetarian cooking tends to use more cooking oil to increase fragrance. To avoid this, you can add soybean powder when cooking vegetables.

Needless to say, cooking at home is the best choice. Cooking is a practice. After you used to it, it'll become easy and fun. If you are a busy working person, you can bring lunch prepared at home to the office.

How to count calories?

It's easy to count 1000 calorie a day. Take 80 calorie as a unit. 1000 calorie has 12.5 unit. That means you should consume 12.5 units per day, 4 units each meal. The 4 units should compose of 1 unit protein, 1 unit fat, 2 unit carbohydrate (1 cereal and 1 fruit, or 2 cereal). The following items are about one unit:

1 large egg (half protein, half fat)

1 cup milk,skim(1 unit protein)

2/3 cup yogurt, skim (1 unit protein)

1/3 cooked whole grain(10% protein,90% carb)

1 palm size lean meat (1 unit protein)

1 small apple (1 unit carb)

2 orange yield juice (1 unit carb)

2 tsp oil (1 unit fat).

When should I start

Don't go for 1000 calorie or any other low calorie diet when you feel pressured, anxious, or in women's period. Start it when you are in good health status.

Once you go for 1000 calorie a day diet, whenever you feel very hungry, just eat a bite of fruit or cooked whole grain. Otherwise your stomach and spleen will get hurt after several times. Remember, health is always the first while lose weight is always the second thing.

Here we have free sample 1000 calorie diet menu and diet plans:

1000 calorie diet menu for 7 days

Take Yang-deficiency people as an example. Help you lose weight while remove coldness

3 day 1000 calorie diet plans

For busy people or those who want to show good shape in a coming event

Seasonal 1000 calorie diet plans

1000 calorie meal plan for summer

1000 calorie meal plan for fall (autumn)

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