The 1,000-calorie diet should only be used in certain situations, but will usually lead to a successful weight loss. Keeping track of your daily calories is an effective way to help you reach your weight loss goals. Following a 1,000-calorie meal plan will give you some freedom when choosing your meals and snacks.
Background
A 1,000-calorie diet is on the border between a low-calorie and very low-calorie diet. According to Medline Plus, you shouldn't eat fewer than 1,200 calories per day unless you're supervised by a medical professional. However, the U.S. Department of Health and Human Services states that diets containing 1,000 to 1,200 calories per day can help most women lose weight, while eating 1,200 to 1,600 calories per day can help most men, women over 164 Ib. and active women lose weight effectively. Medline Plus notes that very low-calorie diets provide about 500 to 800 calories per day and should only be used under medical supervision.
Benefits
In most cases, you shouldn't need to follow a very low-calorie diet to lose weight. According to Weight-control Information Network, diets containing 800 to 1,000 calories per day show similar weight loss results compared with very low-calorie diets. This means you'll likely lose the same amount of weight on a 1,000-calorie diet versus a diet containing 800 or fewer calories per day.
Concerns
If you're a man, a woman who weighs more than 164 Ib. or a woman who exercises regularly, consuming a 1,000-calorie diet is likely going to provide too few calories for you unless the diet was recommended and supervised by a medical professional due the presence of obesity-related health conditions. The American Dietetic Association recommends a weight loss rate of about 1 to 2 Ib. per week, which can be accomplished by reducing dietary fat and carbohydrates to achieve a 500 to 1,000 calorie per day deficit.
Sample 1,000-calorie Plan
U.S. Department of Agriculture Dietary Guidelines for Americans 2010 includes a sample healthy 1,000-calorie meal plan that can be used for weight loss in certain situations. This 1,000-calorie daily meal plan includes 2 cups of dairy products, 2 oz. of protein foods such as lean meats, seafood, eggs, soy products, nuts and seeds, 1 cup of fruits, 1 cup of vegetables, 3 oz. of grains, 15 g of oils and 137 extra calories per day.
References
- Medline Plus; Tips for Losing Weight; March 2011
- U.S. Department of Health and Human Services; Aim for a Healthy Weight; Aug. 2005
- Weight-control Information Network; Very Low-calorie Diets; Aug. 2008
- American Dietetic Association; American Dietetic Association Publishes Evidence-based Nutrition Practice Guidelines for Registered Dietitians; Sept. 2006
- U.S. Department of Agriculture; Dietary Guidelines for Americans 2010; 2010
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