A 1,000-calorie diet is a doctor prescribed very low-calorie diet often used to produce rapid weight loss in people with a body mass index greater than 30. Because it is so low in calories, it can be difficult for you to meet all of your nutritional needs by limiting your intake to 1,000 calories a day. Knowing what and how much to eat may help you better meet your nutritional requirements. Only follow a 1,000-calorie diet under the supervision of your doctor.
Carbohydrates in food act as your body's primary source of energy. Including enough carbohydrates on your low-calorie diet will help keep your energy levels up. A balanced diet should contain 45 to 65 percent of its calories from carbohydrates. On a 1,000-calorie diet you need 113 to 138 g of carbohydrate a day. Most of the carbohydrates in your diet should come from whole grains, fruits and vegetables. In addition to supplying energy, these foods are also high in fiber which can help you manage hunger. Include 1 cup of fruit, 1 cup of vegetables and three servings of whole grain on your 1,000-calorie diet.
Protein in foods help preserve your lean body mass, make new cells and support your immune health. A balanced diet should include 10 to 35 percent of its calories from protein. A 1,000-calorie diet should contain 25 to 88 g of protein. Protein come from meats, beans and dairy foods. Choose lean cuts of meat and low-fat or nonfat dairy foods to help limit your calorie intake. You can have 2 oz. of meat or beans and 2 cup of milk a day on your diet plan.
Fat also acts as a source of energy for your body and helps you absorb fat soluble vitamins. Twenty to 35 percent of your calories should come from fat, translating into 22 to 39 g of fat a day on your 1,000 calorie diet. Fat in your diet comes from the fat naturally found in meat and dairy foods, along with the fat you add. Most of your added fat should come from oils like olive oil, vegetable oil and soy oil. You can have 3 tsp. of oil a day on your low-calorie diet. Oils are high in the heart-healthy monounsaturated and polyunsaturated fats.
Vitamins and Minerals
Including a variety of nutrient-rich foods from each of the food groups will help you meet your vitamin and mineral needs. However, when following such a low-calorie diet, meeting your nutrient needs can be difficult. Talk to your doctor about whether you would benefit from taking a vitamin and mineral supplement.