• You're all caught up!

1100 Calorie Diet

author image Courtney Winston
Dr. Courtney Winston is a registered/licensed dietitian, certified diabetes educator and public health educator. She holds a Master of Public Health from the University of North Carolina at Chapel Hill and her doctoral degree from the University of Texas Health Science Center. Dr. Winston was recognized in 2012 with the Academy of Nutrition and Dietetics Emerging Leader in Dietetics Award for the state of California.
1100 Calorie Diet
Woman holding a large bowl of salad in the kitchen. Photo Credit Hill Street Studios/Blend Images/Getty Images

The 1,100 calorie diet is a low-calorie diet that will facilitate weight loss in adult individuals who remain active. Because this is a low-calorie diet that severely limits your food-energy intake, you should be sure to get physician clearance prior to starting the diet.

Benefits of the 1,100 Calorie Diet

You can benefit from following a 1,100 calorie diet if you need to shed a few of those extra, unwanted pounds. Because the average adult expends about 1,800 to 2,000 calories per day, the 1,110 diet will allow you to lose between one and two pounds per week. Losing weight is definitely beneficial if you are currently overweight or obese because by doing so, you will lower your risk of heart disease, type 2 diabetes and certain types of cancer. It is important, however, to continue to be active while you are following a weight-loss regimen. Otherwise, you may end up losing muscle mass and lowering your basal metabolism.

Eating 1,100 Calories

Because calories tend to add up quickly, it can be difficult to cut down to only 1,100 calories per day. The best way to reduce your calorie intake is by carefully monitoring what you eat. The American Dietetic Association suggests that small modifications, like trimming the fat from your meats or using smaller dishes and bowls, will drastically reduce your overall caloric intake.

You Might Also Like

Balancing Your Diet with Vegetables

When following the 1,100 calorie diet, try to eat a variety of foods that are rich in vitamins and minerals. In particular, vegetables are a good source of your body’s essential nutrients, and they do not give you a large number of calories. The USDA's MyPyramid website recommends that you stock up on prewashed vegetables, such as baby carrots and salad greens, and have those foods for a quick, low-calorie snack if you get hungry in between meals. You can also add fresh or frozen vegetables to your entrée, soup or salad to boost the fiber and nutritional content of your meal.

Watching the Beverages

A lot of your calories may not come from food; instead, they may come from beverages. Watching what you drink is very important when trying to reduce your calorie intake. According to the Centers for Disease Control and Prevention, a typical 12-oz. sugar-sweetened drink can have between 120 and 200 calories per serving. These calories can really add up if you drink a few sodas or juices each day. Instead of consuming these drinks, try to increase your intake of calorie-free beverages such as water, unsweetened tea and diet soda.

Sample Menu

This sample menu provides an example of a well-balanced 1,100 calorie diet.
Breakfast: one slice of whole-grain toast with spray butter, one small orange, six almonds, coffee with 1 tbsp. nonfat milk and artificial sweetener
Lunch: 2 oz. lean turkey, 1 oz. nonfat cheese, two slices whole-grain bread, lettuce and tomato for sandwich, 1 tsp. nonfat mayonnaise, small apple, 8 oz. light yogurt, 16 oz. water
Dinner: 3 oz. salmon, 1 cup steamed broccoli, 1/2 cup brown rice, 1 cup strawberries, 16 oz. water

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media