1000 Calorie Diet

The 1,000 calorie diet will allow you to lose 1 to 2 pounds per week while still allowing you to eat a well-balanced diet. Because this diet is considered a low-calorie diet, you should regularly follow up with your physician and a registered dietitian when following this meal plan.

Benefits

The 1,000 calorie diet facilitates rapid weight loss in overweight and obese individuals. By losing weight and maintaining a healthy weight, you can reduce your risk of chronic diseases such as stroke, diabetes, cancer, high blood pressure and cardiovascular disease. The American Dietetic Association also notes that individuals who are overweight and obese may also be at risk for osteoarthritis, infertility and liver disease.

Calorie Content

All foods contain energy, or calories. When following the 1,000 calorie diet, you have to ensure that you only consume enough food to equal 1,000 calories each day. The easiest way to count calories is to read the nutrition labels on every food or beverage you consume. Look at the top of the nutrition label, and it will list the serving size and the number of calories per serving. Be sure that you limit the number of servings you consume so that you do not overconsume calories. You can find information on food items that do not have nutrition labels, such as fresh fruits and vegetables, at online calorie counting websites (see Resources).

Food Choices

As with all healthy diets, you should follow the Food Guide Pyramid when choosing your 1,000 calories each day. Substitute whole grains, such as whole wheat bread and corn tortillas, for refined grains, because the whole grains contain more fiber and will help you to feel fuller. Eat a wide variety of nonstarchy vegetables, such as broccoli, carrots and tomatoes, each day. Nonstarchy vegetables are low in calories and high in fiber. Reduce your proteins to only 3 oz. at a time, which is about the size of a deck of cards or the palm of a woman's hand.

Sample Menu

The following sample menu outlines what you could eat on a 1,000 calorie diet.
Breakfast: 1/2 cup scrambled egg substitute, 1 slice whole grain toast, 3/4 cup blueberries, coffee
Lunch: Large salad with lettuce, tomato, green pepper, cucumber, shredded carrots, onion and balsamic vinegar for dressing, 3 oz. tuna on salad, 1 small apple with 1 cup light yogurt, 16 oz. water
Dinner: 3 oz. grilled pork chop, 2/3 cup quinoa, 1 cup broccoli, 1 cup strawberries, 16 oz. water

Physical Activity

An important part of any weight loss diet is physical activity. When you are losing weight, you do not want to lose muscle mass; you want to lose fat mass. To lose fat mass and maintain your muscle, you need to continue to be active. According to the Centers for Disease Control and Prevention, American adults should aim for 150 minutes of moderate-intensity physical activity per week and should perform muscle strengthening activities at least two days per week.