1000 Calories a Day Meal Plan — Does It Really Work?

1000 calories a day meal plan image

1000 calories a day meal plan does it really work? The 1000 calorie diet is a fairly restrictive eating plan that is used to lose weight in the short term, however, it should always be done under the guidance of a nutritionist, because although it favors weight loss, if it is not done with caution it can cause a rebound effect, causing the person to regain the original weight or more than they had, not being the best solution to lose weight in the long term.

Weight loss varies from one person to another, since it depends on their metabolism and the physical activity they perform, in general, this type of diet is indicated in people who have obesity or who need to lose weight quickly to control diseases such as diabetes, for example.

1000 Calories a Day Meal Plan

Here is some examples menu for 1 day of 1000 kcals:

Breakfast
2 scrambled eggs with a teaspoon of olive oil
1 slice of whole-wheat bread
1 small banana
1 cup of tea or coffee with a little skim milk
Midmorning
A handful of nuts

lunch
1 bowl of chicken broth with half a cup of noodles
1 plate of coleslaw, carrot, cucumber, and broccoli
Snack
An Apple

Dinner
Mixed salad with 2 tablespoons of olive oil
200 grams of chicken breast
1 cup green beans

Breakfast
1 slice of whole-wheat bread
1 cup of fruit
tea or coffee
Midmorning
A handful of nuts

lunch
Salad dressed in salt and lemon
1 can of 100 grams of natural tuna
1 banana
Snack
1 kiwi
A green tea

Dinner
Mixed salad
120 grams of grilled chicken breast
1 cup green beans
1 orange

Breakfast

Banana smoothie (1 skimmed yogurt, a banana, 1 teaspoon of honey, ½ cup of water, and 1 cup of strawberries)

Midmorning
Fresh cheese sandwich

lunch
Tuna salad with apple, celery, lettuce, tomato, and walnuts

Snack
1 fruit
Dinner
Hamburger
Salad with carrots, lettuce, cucumber, tomato

Breakfast
1 banana
1 orange juice naturally
1 coffee or tea
Midmorning
1 low-fat fruit yogurt

lunch
70gr of roasted chicken breast
60 gr of steamed broccoli
80 gr of mashed potatoes with skimmed milk
Snack
1 fruit

Dinner
70 grams of tuna
Mixed salad

Breakfast
1 coffee or tea
200 grams of fruit
Midmorning
2 fruits

lunch
200 gr of cooked vegetables
100 grams of beef fillet
1 egg
Snack
A coffee or tea
Two pieces of fruit

Dinner
200 grams of hake
100 grams of roasted peppers

Breakfast
1 coffee or tea and you can add skimmed milk
200 grams of fruit
Midmorning
A tea or coffee along with a semi-skimmed yogurt

lunch
200 grams of lettuce and tomato salad (you can add onion)
200 grams of baked or boiled fish
1 kiwi

Snack
A tea or coffee
2 pieces of fruit

Dinner
75 grams of nuts
3 tomatoes in a salad

Breakfast
1 coffee or tea with skimmed milk in which you can add sweetener
1 mixed ham and cheese sandwich
Midmorning
A tea or coffee with 1 fruit

lunch
80 grams of mushroom sautéed with diced ham (maximum 20 grams)
A two-egg omelet
50 grams of fresh cheese
Snack
A tea or coffee
2 fruits

Dinner
100 grams of beef
1 large mixed salad
Avoid fried and battered in your diet

In summary, it is a diet that can be carried out for a maximum of two weeks, because in the long run, it can cause a lack of essential vitamins and above all, carbohydrates, which are responsible for providing energy to our Body. In addition, it is an extreme resource for people who want to lose weight in a very short time since it is a restrictive diet. The intake of alcoholic beverages or processed sweets is strictly prohibited during strict eating since what it generates is that you get fatter than necessary.

Our recommendation is to take a break from the normal diet if no results are seen and opt for the 1000 calorie diet. But at the end of the 1000 calories, continue with another method, otherwise, the risk of the rebound effect is high and you could weigh more than when you started the diet. It is a great option if you are looking for immediate results, but before starting it you should know that the restrictions are necessary to truly see results and that at the end we must continue eating healthy. It is not worth ending the diet and starting to gorge yourself, if the premise is to lose weight, it is better to eat healthy as long as you get into diets whose rebound effect is counterproductive.

Some Advice

If you want to carry out this diet, you should consult a nutritionist, since it is necessary to carry out a complete nutritional evaluation, not only to establish what the objectives are in terms of weight loss but also to know if you are a candidate or not for this type of diet hypocaloric. Once the professional obtains this information, he or she will be able to develop an individualized meal plan with various options to replace foods.

It is important that during this diet an adequate fluid intake is maintained, between 1.5 to 2 L of water or unsweetened teas. In addition to this, it is important to eat every 3 hours to avoid eating more food at the next meal.

How to lose weight healthily

It is important that the daily diet is varied and balanced so that it promotes healthy weight loss, other recommendations that you can follow are:

  • Make 3 main meals and 2 or 3 snacks, this allows eating in small portions several times a day;
  • Consume between 3 to 5 servings of fruits and/or vegetables daily, since they are foods rich in fibers that increase the feeling of satiety;
  • Reduce the consumption of foods rich in sugars such as soft drinks, pasteurized juices, cookies, cakes, jams, among others;
  • Cook food on the grill, in the oven or steamed, avoiding preparations rich in sauces or oil;
  • Avoid consuming foods rich in fat such as cold cuts, red meat, yellow cheeses, bacon, sauces, frozen pizzas, among others;
  • Prefer dairy products and their skimmed derivatives.

In addition to this, it is also important to carry out physical activity, at least 3 times a week for 30 to 60 minutes. Some exercises that can be done are swimming, dancing, jogging, running, or walking. See a walking workout routine.

1000 Calories a Day Meal Plan by Jack Michael

Keeping your body healthy is an expression of gratitude to the whole cosmos – the trees, the clouds, everything.