1000 for weight loss
The amount of daily calories needed by an adult varies on several factors, but the standard is about 2,000 calories per day. Compared to this value, the 1000 calorie diet is, of course, a low calorie diet.
This type of diet is usually used to promote quick weight loss, often as a way to jump-start an obesity treatment program. Since is so restrictive with the calorie intake, it is recommended to follow this diet for a short period of time. People who are closer to their normal weight should follow this diet for one week or less and severely obese people can use it for up to 12 weeks. Continuing this eating regime after the stipulated time may lead to nutritional deficiency, and the body might go into starvation mode.
With the 1000 calorie diet, a severely to moderately obese person can lose about 3 to 5 pounds per week, for an average total weight loss of 44 pounds over 12 weeks.
The 1000 calorie diet can be used as a good jolt to the body by dieters who need to lose a lot of weight and they have been following another diet for a longer time and that diet has become inefficient (the weight loss has stopped).
This low calorie diet is not suitable for everyone. Doctors generally recommend it on a case-by-case basis. 1000 calorie diet is certainly not recommended for pregnant or breastfeeding women, for children or adolescents and for people over 50 years old.
Even if the daily calorie intake is of 1000 calories, the diet should include proteins, fruits and also vegetables. The eating plan has to be balanced and varied. It involves three main meals and 2-3 snacks, as modern nutritionists usually recommend. The meals are smaller and eaten more frequently. They cut out fat, sugar and lower the carbohydrate intake.
During this diet, the calories should be counted and limited to the 1000 boundary. People following it should keep close to themselves a food calorie list.
Since the calorie intake is so low, no exercise seems to be required. Dieters usually feel weak, and they lack the energy necessary to involve in physical activities.
During the diet is necessary to drink at least 10-12 glasses liquids (water, herbal teas, green tea- unsweetened). Diet soda and black coffee are acceptable in moderation. Alcohol is completely forbidden.
If the 1000 calorie diet is followed for a longer period than the recommended one, dieters can experience nausea, fatigue, diarrhea or constipation, intolerance to cold, menstrual irregularities and hair loss. Rapid weight loss can also cause gallstones in people who are susceptible to them.
Here’s a sample of a 1000 calorie daily menu:
- a piece of black or 2 slices of bread or a quarter of dietary fresh tortillas, fat cottage cheese (2 tablespoons) or half a glass of diet yogurt (kefir);
- fruits: apple, pear, peach, orange, 2 plums or 2 apricots;
- 100 grams of chicken (or turkey), or 150 grams of sea fish or vegetarian schnitzel;
- bean (vegetable) soup;
- salad of green vegetables;
- 3 tablespoons garnish (steamed vegetables or cereal on water);
- any fruit or boiled corn;
- 8 pieces of almonds (2 walnut).
- 1 egg or 2 slices of low-fat sausage or 3-4 sardines in oil;
- half a cup of oatmeal or buckwheat;
- salad of cucumber, tomato, lettuce and herbs;
- Before sleep, eat 1 tablespoon of low-fat cottage cheese and a slice of bread diet.
ASK FOR MEDICAL ADVICE FROM YOUR PERSONAL PHYSICIAN OR NUTRITIONIST BEFORE TRYING THE 1000 CALORIE DIET.