1000-Calorie Diet
Here is a balanced eating plan containing
about 1000 calories. Due to its low calorie content, it is for short-term
use only (eg. 14 days), perhaps to restart weight loss, or as a form of
cleansing diet. Ideally, include a daily multinutrient (multivitamin/multimineral)
as part of your daily eating to ensure adequate nutritional intake. Please
also note that rapid weight loss is not sustainable by following this
type of low energy diet. Typically you will lose weight for a short period,
but then weight reduction will slow down (as your body conserves calories)
and you may feel fatigued and ill. Weight loss research indicates that,
unless medically supervised, diets under 1000 calories per day are neither
healthy nor effective for long term weight reduction.
Short Term 1000 Calorie Diet Plan
| Food Group |
Number
of Daily Servings |
Serving
Portion Size
Quantity equivalents for each of the food groups |
| Fruit |
2 servings
(1 cup) |
Fruits -
1 cup chopped raw or cooked fruit, 1 cup fruit juice. |
Vegetables
Dark green vegetable.
Orange vegetable.
Legumes.
Starchy vegetable.
Other vegetables. |
2 servings
(1 cup)
1 cup/wk
.5 c/wk
.5 c/wk
1.5 c/wk
4 c/wk |
Vegetables
- 1 cup chopped raw or cooked vegetable, 1 cup vegetable juice, 2
cups leafy salad greens. |
Grains
(Bread, Rice, Pasta, Cereals)
Whole grains
Other grains |
3 oz
1.5 oz
1.5 oz |
Grains -
These each count as 1 ounce-equivalent (1 serving) of grains: half
cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice;
1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes.
|
| Lean Meats,
Beans, Legumes, Nuts |
2 oz |
Meat and
beans - These each count as 1 ounce-equivalent: 1 ounce lean meat,
poultry, or fish; 1 egg; quarter cup cooked dry beans or tofu; 1 Tbsp
peanut butter; half ounce nuts or seeds. |
| Dairy
Foods |
2 cups |
Milk - These
each count as 1 cup (1 serving) of milk: 1 cup fat-free milk or yogurt,
1.5 ounces natural cheese such as Cheddar cheese or 2 ounces processed
cheese. |
Fats and
Oils
Representing the amounts that are added
to foods during processing, meal-preparation cooking, or at the table. |
15 grams |
Oils/fats
should be free of trans-fats, and low in saturated fat. |
Remaining
Calorie Allowance
The discretionary calorie allowance
is the remaining amount of calories in each food pattern after selecting
the specified number of nutrient-dense forms of foods in each food
group. The number of discretionary calories assumes that food items
in each food group are selected in nutrient-dense forms (that is,
forms that are fat-free or low-fat and that contain no added sugars). |
165 calories |
If as part
of your eating plan you choose foods with a higher fat or sugar content
than those recommended, these extra calories should be taken from
your remaining calorie allowance. |
Source: USDA Food Guide (Dietary Guidelines
2005)
When is a 1000-Calorie Diet Appropriate?
Eat about 1,000 calories a day (for
no more than 14 days) if you have a small build and want to:
- overcome a weight loss plateau.
- rebalance your digestive system after a period of unhealthy eating.
Diet Nutrition and Weight
Reduction on a 1000 Calorie Diet Plan
An unhealthy body does not
lose weight efficiently. So pay attention to the nutritional value of
your food choices. 1000 calories is low-energy diet, so choose only the
most nutritious foods. Avoid 'empty-calorie' foods (like sodas and cookies)
and take a multi-vitamin/mineral supplement.
|
