If you need to lose weight quickly for surgery or health reasons, your doctor may suggest you follow a very low-calorie diet. A 1,000-calorie diet can help you lose weight fast, but may not adequately meet all of your nutrient needs. You should only follow a 1,000-calorie diet under the direct supervision of your doctor.
Diet Basics
To help you meet your nutrient needs on a 1,000-calorie diet, include a variety of foods from each of the food groups. A healthy 1,000-calorie diet plan may consist of 1 cup of fruits, 1 cup of vegetables, three servings of grain, 2 oz. of meat or beans, 2 cups of milk and 3 tsp. of oil. In addition to eating a variety of foods, you also need to eat three meals a day to help control hunger.
Breakfast
Try to include foods from a variety of food groups at each meal. A balanced breakfast meal should include 1/2 cup of fruit, one grain serving, one milk serving and 1 tsp. of oil. A sample breakfast on a 1,000-calorie diet may include one slice of whole wheat bread with 1 tsp. of margarine, 1/2 cup of orange juice and 1 cup of nonfat yogurt. Another meal idea may include 1/2 cup of hot cooked oatmeal with 1 tsp. of margarine, 2 tbsp. of raisins and 1 cup of nonfat milk.
Lunch
Choose foods high in fiber such as whole grains, fruits and vegetables to help control your appetite. A balanced lunch meal on a 1,000-calorie diet should include 1/2 cup of fruit, 1/2 cup of vegetables, one serving of grain, 1 oz. of meat, 1 cup of milk and 1 tsp of oil. A sample lunch meal may include one slice of whole grain bread with 1 oz. of albacore tuna mixed with 1 tsp. of mayonnaise served with 1/2 cup of carrot sticks, a small banana and 1 cup of nonfat milk. Another lunch meal may include 1/2 cup of cooked whole wheat pasta mixed w 1 oz. of diced chicken breast, 1/2 cup of broccoli and cauliflower, 1 tsp. of olive oil and balsamic vinegar, served with 1 cup of nonfat yogurt.
Dinner
A balanced dinner meal on a 1,000-calorie diet should include 1/2 cup of vegetables, one serving of grain, 1 oz. of meat and 1 tsp. of oil. A healthy dinner meal may include 1 oz. of beef eye of round with a 3 oz. baked potato and 1/2 cup of green beans sauteed in 1 tsp. of olive oil. Another healthy low-calorie dinner meal may include 1/4 cup of tofu stir fried with 1/2 cup of sliced peppers and onions with low-sodium soy sauce and 1 tsp. of vegetable oil and served with 1/2 cup of brown rice.
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