The 1,000 calorie daily diet is a low-calorie diet that will facilitate weight loss. Because it causes you to burn more calories than you eat eat, weight loss will occur at a fairly quick rate. The important thing to remember is that you still need to eat a variety of foods and that you also need to continue physical activity while following this diet.
Benefits
The 1,000 calorie daily diet is often recommended to adults who need to lose weight by reducing their caloric intake. The benefit of reducing calories to 1,000 per day is that it will cause steady and noticeable weight loss within the first few weeks. Because most adults expend 1,800 to 2,000 calories per day, eating 1,000 calories will cause a weight loss of 1 to 2 pounds per week.
Features
Essentially, the 1,000 calorie daily diet is similar to all other healthy eating plans. It follows the Dietary Guidelines for Americans by having 20 to 35 percent of calories from fat, less than 300 mg of cholesterol, and at least five servings of fruits and vegetables. The emphasis of this diet is primarily on vegetables because they have few calories and a high amount of water and fiber. Foods with high fiber and water content tend to fill you up and keep you from overeating.
Calories in Drinks
As pointed out by the American Dietetic Association, you can start to reduce your dietary intake by watching what you drink. Beverages like soda, juice and specialty coffee drinks can contain from 100 to 500 calories, depending on the serving size. Try to eliminate all calories from your beverages. Add non-fat milk or sugar-free syrup to your coffee beverages. Instead of regular soda, try the diet sodas or water. The Mayo Clinic recommends that you drink 8 to 9 cups of water everyday.
Sample Menu
The following menu shows what you could eat as part of 1,000 calorie diet.
Breakfast: 1 slice whole grain toast, 1 tsp. sugar-free jam, 1 small orange, 8 oz. coffee
Lunch: 3 oz. grilled chicken breast, 1 cup steamed broccoli, 1 cup blueberries, 1 cup light yogurt, 16 oz. water
Dinner: 4 oz. broiled halibut, 1 cup cooked carrots, 1/3 cup brown rice, 1 small whole-wheat dinner roll with spray butter, 16 oz. water
Snack: 3 cups light popcorn
Medical Disclaimer
Before you start following a 1,000 calorie daily diet, you need to get clearance from your physician. This diet plan is low-calorie and can be dangerous if you are taking some medications. Be sure you speak to your physician and a registered dietitian before beginning this diet plan. The dietitian will be able to help you to create various sample menus and meal plans.
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