A 1000 calorie diet is an eating plan designed for women who are shorter, smaller, and require fewer calories than the average person. Generally not recommended for the everyday individual, the 1000 calorie diet can be a good way for females to shed the pounds and feel great in the wardrobe. The information ahead is designed to be only for smaller females who require fewer calories than the typical adult, but if you feel this fits you, consider the 1000 calorie diet content ahead.
What is a 1000 Calorie Diet?
A 1000 calorie diet is a way to reduce the amount of calorie you take in each day as a way to promote weight loss. Primarily designed to create weight loss for smaller females, the 1000 calorie diet should be an eating plan that is used if you want to lose weight without exercising. If exercise is a part of your weight loss plan then you should reconsider this diet, as 1000 calories a day may be a bit low.
How Much Weight Can you Lose on a 1000 Calorie Diet?
One of the biggest questions on the 1000 calorie diet surrounds around the total amount of potential weight loss. Considering it is a very low calorie only used for smaller females, this diet plan should give you an idea as to the overall weight loss potential.
The amount of weight loss you achieve when on the 1000 calorie diet depends on your metabolic needs throughout the day. If you are a smaller female, chances are your caloric needs are about 1500 calories a day, give or take. With that said, changing to a 1000 calorie diet is a way to create a caloric deficit that would equal about one pound of weight loss per week (assuming you create a 500 calorie reduction each day). However, if your body requires about 1800 calories, you will be losing close to two pounds of fat each week. With that said, your weight loss depends on your body, your metabolic needs, and your overall weight loss goals.
How to Maintain eating 1000 Calories a Day
If you decide that a 1000 calorie diet is for you then you should consider some ways on how to maintain this reduced intake. For starters it is important to be very strategic with what you eat, since you will need to have a wide range of foods that are effective for keeping you full, while providing nutrients for your overall health. In addition to being strategic with what you eat, it is important to ensure that the foods you consume are efficient and low-calorie. If you are able to eat a wide range of foods to meet 1000 calories a day then you should consider some simple quick tips to ensure your success on the eating plan.
Tips for Success on a 1000 Calorie Diet
Eat More Low Calorie Veggies
One of the best tricks to reducing your total caloric load is to consume more fresh veggies. Generally, eating vegetables that are low in calories is important for your success. Consider eating more broccoli, cauliflower, squash, kale, and green leafy vegetables for best results on the 1000 calorie diet.
Drink a Glass of Water Before Each Meal
If a 1000 calorie diet is something you want to achieve and you are already eating quite a bit of veggies throughout the day then you should consider boosting your chances for success by drinking more water. A cold glass of water (eight ounces or so) can help to fill your stomach before your meal and adding this extra volume to your stomach can help to boost your longevity on the diet.
Cut out the Sugar
One of the most challenging issues with jumping on 1000 calories a day is cutting out the sugary parts to beverages and food. Added sugars are everywhere; which means finding a way to reduce your overall consumption of beverages and foods that have this added is important. Consider drinking your coffee black in the mornings or skipping on foods that have added sugars for best results.
Be Creative with Meal Plans
One way to meet your success in a 1000 calorie diet is to be very creative on how you prepare your food and how you meal plan. This means adding bananas or fresh fruit to certain combinations may be something you need to keep your meals exciting. Consider this sample meal plan as a way to add to your creativity throughout the day.
Avoid Artificial Sweeteners
One harsh trap that dieters fall into is the alternative sweeteners area. Artificial sweeteners are designed as a way to reduce the total amount of sugars you consume throughout the day, but there is more to this. While these sweeteners do not have any calories, many of them are hundreds of times sweeter than simple table sugar. The issue with eating foods that have these sweeteners is that they can create sugar cravings as a result. If you notice that you have been craving salty, fattening, or even sweet foods later in the day then you could have an issue with artificial sweeteners.
Be Aware of Shake Meal Replacements
One popular area in the dieting area is substituting a meal throughout the day for a healthy shake. While these shakes tend to be fortified with vitamins and minerals, you should avoid adding them to your 1000 calorie diet. Your diet needs to include foods that you eat and enjoy and if you are adding a shake to your 1000 calorie meal plan your brain will not get the satisfaction needed. Be aware of these companies stating that they help to reduce your cravings because they will still make you hungry when your calories are reduced.
Swap Cow’s Milk for Almond Milk
Cow’s milk is a staple food in the kitchens of many households and while milk plays an important role in your nutrition, you should consider making a swap for almond milk while on this diet. Almond milk (when unsweetened) contains very low calories and just as much calcium and vitamin D as the original. Consider this as an option and remember to find almond milk that is unsweetened for best results.
Avoid Red Meat
The last tip here is to avoid red meat whenever you can. Red meat tends to have more fat per serving than many other protein options and while a serving of red meat can cause you to feel full for a while, one serving could equal one-fourth of your entire days’ worth of calories. Consider swapping red meat options out for fresh fish like salmon or tilapia and consider canned tuna if you are desire.
Is a 1000 Calorie Diet Safe?
As stated above, a 1000 calorie diet is a safe option for certain individuals. In a general sense, eating 1000 calories a day should be for smaller females who require far fewer calories than the standard individual. For that reason, the 1000 calorie diet is something that should be reserved for smaller females.
However, if you feel that you want to give a 1000 calorie diet and your body needs around what a standard sized adult needs, you should consult with a physician as well as a dietitian. For starters, a physician should be in charge of your health and wellness and weight loss is an important part to this. In addition, a dietitian is skilled and qualified at creating meal plans that maximize your weekly eating habits. Consider this a great option in your meal planning.
Wrapping it Up
A 1000 calorie diet is a very low calorie eating plan that is designed to create a caloric deficit for weight loss. Since it involves eating 1000 calories a day, this eating plan should be for smaller individuals who require fewer calories throughout the day to meet your metabolic needs. Consider consulting with a physician or dietitian if you desire this eating plan for more information on how this could affect you.