A 1,000-calorie-per-day diet is inadequate for most people. Eating so few calories makes it hard to fit in enough nutrients daily. When following a 1,000-calorie diet, you may find yourself lacking energy and becoming overly hungry, which can result in fatigue, irritability and binging behavior. A 1,000-calorie diet is not recommended by most health professionals -- if you are considering following this type of diet, consult with your doctor before you begin.
Balanced Diet
A balanced diet includes the minimum number of servings of the basic foods put forth in the U.S. Department of Agriculture Food Guide Pyramid. Include at least 6 oz. of grains -- half of which should be whole grains -- 1-1/2 cups of varied fruits, 2-1/2 cups of assorted vegetables, 5 oz. of proteins and 3 cups of dairy daily. Many people need more than these minimum servings, depending on size, age, gender and activity level. To find out what servings are appropriate for you, check the MyPyramid Plan at MyPyramid.gov. Fat intake should not dip below 20 percent of daily calories. Eating these minimums helps ensure you get all protein, fats, carbohydrates, and vitamins and minerals you need for good health.
Calorie Needs
One-thousand calories is half, or less, of an average adult's basic calorie needs for weight maintenance. In fact, a 1,000-calorie diet is only recommended for sedentary toddlers. If you are trying to lose weight, trimming 500 calories from your daily requirement will result in a 1-lb.-per-week loss rate. If you cannot trim 500 calories without dipping down to 1,000 calories, reevaluate the rate at which you plan to lose weight or increase daily physical activity to increase your burn rate.
Warning
You are unlikely to be able to consume foods from each of the recommended food groups in quantities sufficient to provide enough nutrition for optimal health when following a 1,000-calorie per day diet. Even if you somehow manage to fit in all the recommendations, you will have to choose from a very limited set of foods. A 1,000-calorie diet is considered a crash diet and will likely backfire in the long-run. You may be able to stick to it for a few days or even weeks, but you will eventually grow extremely hungry and may binge uncontrollably. You will also lack the energy needed for physical activity, and so will burn fewer calories daily. Your metabolism may actually slow down to conserve fat in an effort to prevent you from starving.
Expert Opinions
A 1,000-calorie diet is not recommended unless you are under the close supervision of a physician. MedlinePlus, a service of the National Institutes of Health, recommends women consume a minimum of 1,200 calories per day and men 1,500 calories. A 1,200 calorie diet leaves barely enough room to obtain minimum nutritional needs for a menstruating female, notes registered dietitian Joanne Larsen on the website Ask the Dietitian.
Alternative
Instead of severely limiting yourself to 1,000-calories per day, try a healthier 1,200 to 1,500 calorie range to promote weight loss. You may lose weight more slowly, but you are also more likely to keep it off in the long-term. Stick to healthy, unprocessed foods from the USDA food groups when restricting calories to make sure you get adequate nutrition, even on this slightly higher calorie intake. In a low-calorie diet, there is little room for empty calories from sugars, refined flours and saturated fats.
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