A calorie is a scientific measurement which describes how much energy is contained in a food. For your body to function properly, you must consume enough calories to meet your body's needs. Eating 1,000 calories a day is at the lower limit of a weight-loss diet for women. If you consume 1,000 calories a day, do so only on the advice and monitoring of your physician.
Benefits
If you have a Body Mass Index of over 30 or have a BMI of between 27 and 30 with underlying health conditions, eating a 1,000-calorie diet may help you lose weight rapidly in order to lessen medical risks such as increased blood pressure, high blood cholesterol levels and diabetes, according to the Weight-Control Information Network. After a defined period of time, your doctor will increase the number of calories you eat to slow down weight loss while giving you the opportunity to learn new, healthy eating patterns.
Balanced Nutrition
When eating just 1,000 calories a day, you must balance your nutritional needs against your doctor-recommended calorie requirements. The USDA Food Guide in the appendices of the Dietary Guidelines for Americans indicates you should consume 1 cup of fruits and vegetables, 3 oz. of grains, 2 oz. of beans and lean meats and 2 cups of milk when eating 1,000 calories a day. In addition, you can have 15 g of healthy oils and 165 discretionary calories. A cup of fruits, vegetables or milk products is two servings; therefore, 1 cup of fruit equals two fruit servings.
Monitoring Strategies
Set up a monitoring system to track your food and calorie intake. Use an Internet food tracker with a smartphone interface if you are often away from your computer. Alternately, set up a food journal in a notebook and use a calorie reference book to record the food you eat. Measure your food and drinks. If you find that you are eating too many calories in the morning, use your tracker to help you eat less in the evening.
Meal Planning
Planning your meals gives you the opportunity to divide your limited calories among your main meals. To stave off hunger, eat high-fiber fruits and vegetables, whole-wheat breads and protein-filled Greek yogurt. Eat about 200 calories for breakfast, 300 for lunch, 400 for dinner and 100 for snacks or a sweet treat. Combine 1/2 cup skim milk with 3/4 cup whole-grain cereal for about 140 calories. Add 1/2 of a banana to meet your 200-breakfast calorie allotment. Eat a sandwich or wrap with lettuces, 1 oz. of chicken, cut-up vegetables and mustard for lunch. Prepare home-cooked dinner meals to better control your caloric intake. A 3 oz. piece of smoked salmon has just 100 calories and contains heart-healthy omega-3 fatty acids. Pair your protein with a salad and fruit.
Warnings
Long-term low-calorie diets can cause malnutrition, digestion problems and may cause your immune system to function poorly, according to HelpGuide.org. Intentionally eating too few calories may be a sign of anorexia nervosa. Consult your physician or therapist with concerns.
References
- Joslin Diabetes Center & Joslin Clinic: Clinical Nutrition Guideline for Overweight and Obese Adults with Type 2 Diabetes, Prediabetes or Those at High for Developing Type 2 Diabetes
- Weight-Control Information Network: Very Low-Calorie Diets
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2005
- FamilyDoctor.org: Nutrition: Keeping a Food Diary
- USDA National Nutrient Database for Standard Reference, Release 17: Energy Content of Selected Foods per Common Measure, Sorted Alphabetically
- HelpGuide.org: Anorexia Nervosa: Understanding the Signs, Symptoms, Causes, and Treatment
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