When it's time for you to start losing weight, choosing a 1,000 calorie-a-day diet plan is an aggressive approach. While it may not be for everyone, a very low calorie diet plan can be a healthy way to lose weight as long as you follow some simple guidelines to keep yourself safe in the process. Losing one pound of body weight is the equivalent of creating a 500 calorie per day calorie deficit, according to the Centers for Disease Control and Prevention. This information can be useful when planning your diet.
The Facts
A 1,000 calorie-a-day diet plan is an aggressive weight loss strategy for most adults. The U.S. Department of Health and Human Services, or HHS, suggests that some women can utilize a 1,000 calorie per day diet plan to lose weight, but men should consume slightly more when trying to lose weight--1,200 to 1,600 calories on average. When following such a low-calorie diet plan, it's important to consume nutritionally-dense calories in order to ensure your body is getting the nutrition it needs.
Food
A low-calorie diet plan must include foods that are low in calories and not include those that consist of empty calories. Empty calorie foods, such as soda and sugary foods, contain little or no nutritional value, so these are in a sense wasted calories. Instead, eat plenty of vegetables, fruits, whole grains and lean protein sources. A food item from each of these food groups can be included in each of your daily meals. A sample meal could include a three-ounce piece of boneless/skinless chicken, broccoli, whole grain rice and mixed fruit for dessert.
Portion Size
It's not only the types of foods you eat, but also how much of them. You need to divide out your 1,000 daily calories equally amongst each of your meals. For instance, aim for about 334 calories for breakfast, lunch and dinner for a grand total of about 1,000 calories. Eat a wide variety of foods listed above, but be sure to keep the serving sizes small. Use smaller plates and bowls when eating to trick your brain into thinking you're eating more than you actually are.
Nutrients
Getting an adequate amount of vitamins and nutrients can be a struggle on a low-calorie diet because you are eating a minimal amount of food each day. You can talk to your doctor about taking a daily multivitamin to help ensure you're getting all of your daily vitamins, but be advised that food is the best source of vitamins and minerals, not pills. The U.S. HHS recommends consuming the following amounts of food each day on a 1,000 calorie-a-day regimen in order to get all of your daily nutrients: one cup of fruit, one cup of vegetables, three ounces of grain, two ounces of lean protein, two cups of milk and 15 grams of oils.
Warning
Losing weight too fast can be unhealthy. Your body needs time to adjust to the changes, so the U.S. HHS recommends losing weight at a safe pace of no more than two pounds per week. That's the equivalent of 7,000 calories per week eliminated through diet and exercise. Also, be sure to consult your doctor prior to starting a 1,000 calorie-a-day diet plan, because it's not the ideal choice for everyone.
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