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What is a 1000 Calorie Diet Plan and Why It is an Effective Solution to Rapid Weight Loss


What is a 1000 Calorie Diet Plan and Why It is an Effective Solution to Rapid Weight Loss

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Do you wish to get in shape as your graduation ceremony is coming up? Or do you want to fit in your favorite pair of jeans? Did someone say, ‘I want to lose weight for my perfect wedding look’? Here is the answer to all these questions: 7 Days 1000 Calorie Diet!

With so many diet plans, you may get confused about which one to choose and which to reject. Not anymore! This weekly 1000 calorie diet plan is perfect for shedding off those extra pounds you have gained.

Weight loss takes time. It is not possible to lose weight in a day or two. Also, you must consider your calorie intake during the weight loss process as it is vital to gain the energy needed for daily activities and body metabolism. If your calorie intake is low, it will have a negative effect on the body.

Let’s see what a 1000 calorie diet is and its benefits. The article also presents a 7-day meal plan to help you lose weight effectively.

What is a 1000 Calorie Diet?

It is a diet plan to cut off your calorie intake from higher to only 1000 calories a day. It is undoubtedly an extreme diet plan for those who want to lose weight within a short period. The diet plan specifically focuses on including foods containing high protein and low-fat content.

So you will be incorporating fewer carbohydrates, more lean protein meat, and more low-calorie vegetables and fruits into your diet. As per studies, this low-calorie diet can help you lose 8 percent of your body weight on average, which is not bad to start with.

According to Lee Chambers (Wellbeing Consultant and an Environmental Psychologist), "The 1000-calorie meal plan is yet another trend that is far from new.” He explains, “It's a clever rebranding of very-low-calorie diets, frequently prescribed by doctors when the advantages outweigh the risks.”

He added, "In terms of usefulness, there will be a positive weight loss because of the large calorie reduction. When it comes to overall health, it's difficult to eat a nutritionally full diet while adhering to such rigorous calorific restrictions.”

You should not follow this diet plan as a permanent solution to stay slim and smart. If you want to get rid of the extra few pounds real quick, this is the best solution. It will give you the desired results that you will start noticing within a few weeks.


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What are the Benefits of a 1000 Calorie Diet Plan?

Though it is a short-term diet plan, it has multiple benefits, making it a preferred method to lose weight for those in a hurry. These benefits are as follows:

  • Weight Loss

The primary purpose of a 1000 calorie meal is weight loss. The participants in a study comprising 125 old obese females consumed either 1,000 calories or 1,500 calories per day for a year. People on the 1,000-calorie meal lost more weight than those on the 1,500-calorie diet.

  • Helps Reduce Visceral Fat

Low-calorie diets include low-fat foods. It means you are taking fewer fats which is an advantage itself. On the other hand, such diets help reduce body fats which otherwise make you obese. According to research, a low-calorie diet helps reduce visceral fat among obese men and women. However, the results were more prominent in men as compared to women.

  • Remission of Diabetes (Type 2)

Diabetes type 2 is a severe and chronic disease. It leads to heart, eyes, and feet damage if left untreated. A low-calorie diet of 1000 calories a day showed positive effects against Diabetes Type 2. According to research, low-calorie diets result in remission of Diabetes Type 2. It was revealed in the same study that this short-term intervention is effective in causing weight loss and attaining a positive metabolic profile, primarily type 2 diabetes mellitus remission.

  • Keeps You Full

A 1000 calorie diet plan includes protein-rich foods having low-fat content keeping you on the go through your day. Protein-rich foods give you a sense of satiety. Proteins typically require a lot more energy to get adequately digested than carbohydrates. If you take 1000 calories a day, proteins will not get digested quickly. As a result, your stomach remains full, and your craving to eat every half an hour will be reduced.

  • Prevents Overeating

As mentioned earlier, this diet plan includes a high-protein intake that makes you full. You overeat when your stomach feels empty. But if it gives you a sense of fullness, you don’t feel like eating much. Consequently, a 1000 calorie diet can be an effective way to prevent overeating.

  • Low Cholesterol

A low-calorie diet, such as a 1000 calorie diet, helps decrease the amount of cholesterol in the body. According to research conducted by the American Heart Association, low-calorie diets having low-fat content help reduce low-density lipoproteins (LDL). These are bad cholesterol and accumulate in our arteries.

Now that you are aware of the benefits of a 1000 calorie meal plan, you must learn about the foods you should include and exclude when you are following this plan.

What Foods to Include?

It is a low-calorie diet that necessitates careful meal preparation. You should ensure you're getting adequate essential nutrients to achieve your goals in the healthiest way possible. Eat low-calorie, high-protein, high-fiber foods to stave off hunger pangs and vitamin and mineral-rich items to avoid nutrient deficiency.

You can eat fruits like oranges, berries, cantaloupes, kiwis and pears. Among vegetables, spinach, broccoli, cabbage, zucchini, cucumber, artichokes, bell pepper, and celery are good choices.

Remember to include low-fat milk products and some other nutrients in your meals. It's also essential to eat a range of these foods because they're all high in specific nutrients that the body requires and complement one another.

What Foods to Avoid?

Your meals must not contain high-fat dairy products like butter, ghee, cheese, peanuts, cream cheese, almonds, and cashew.

Avoid oils, including coconut oil, walnut oil, avocado oil, groundnut oil, animal fat oil, and other fats and oils. Restrict the use of dried fruits as well because they have excessive fat content.

There are certain fruits, legumes, and vegetables to avoid in a 1000 calorie meal plan like avocado, custard apple, corn, litchi, lima beans, mango, and soybeans.

Protein-rich foods, including beef, pig meat, lamb, and tofu, should also be avoided.

Sugary drinks, such as soda, packed juices, sweetened coffee, energy drinks, and tea should be avoided because this diet rigorously limits the number of calories taken.

Maintaining this strict diet plan is vital for better results. But do you know how you can maintain this particular diet? Let’s find out!

How to Maintain a 1000 Calorie (Low Calorie) Diet?

Gareth Nicholas, a Maximuscle performance nutritionist, explains, "To reduce weight, you must be deficient in calories. The metabolic rate is determined by your height, weight, and degree of activity. Therefore the number of calories you must cut differs from person to person.

Due to this variability, only you can determine how much caloric intake you'll need every day so that a constant 1,000-calorie diet may work for you. However, the same strategy might not work for others."

So, he recommends following these tips to maximize your gain during this diet:

  • Keep Yourself Hydrated

Water is free of calories and hydrates your body. It is suitable for the kidneys and all other metabolic processes occurring in the human body. Water is essential for good skin, nails and hair. As it is calorie-free, you can drink as much as you want. If you are among those who don't like the taste of water, keep trying, and ultimately you will get used to drinking more water.

  • Do More Cardio

You will lose body fat if your diet is at a calorie deficit. More aerobic exercise increases the rate of caloric burn, so if you stay in your calorie deficit while exercising cardio, you'll be able to lose body fat faster.

  • Say No to Fats

There are beneficial and non-beneficial fats both, but while following a low-calorie diet, you need to cut down on both. It is because fats are an inferior energy source relative to carbs and a significant body fat cause. You can also use a fat burner supplement to reduce those extra fats.

7-Day 1000 Calorie Diet Plan

It's critical to consider whether a diet will fit into your lifestyle before deciding. After that, you must make a 1000 calorie meal plan for the week, including all the essential nutrients your body needs.

Keep in mind that diet and exercise are inextricably linked. It necessitates a high level of devotion and dedication. You may make mistakes along the way, but the important thing is that you get back on course. Here's a weekly 1000 calorie meal plan to get you started:

Day 1

  • Breakfast (91 Calories per portion)

1 Egg White + Black pepper omelet

  • Lunch (287 Calories per portion)

Chicken noodle soup

  • Dinner (290 Calories per portion)

Spicy pepper pulled pork

  • Snacks (100 Calories per portion)

Carrots and hummus

Daily nutrition: 170 g carbohydrate, 60 g protein, 30 g fat, 30 g fiber

Day 2

  • Breakfast (196 Calories per portion)

Oats (Soak Them Overnight) + Raspberries

  • Lunch (382 Calories per portion)

Homemade beans on toast

  • Dinner (204 Calories per portion)

Lemon chicken + Rice stir fry

  • Snacks (267 Calories per portion)

Apple with peanut butter

Daily Nutrition: 158 g carbohydrate, 48 g protein, 30 g fat, 30 g fiber

Day 3

  • Breakfast (271 Calories per portion)

1 Serving of baked banana-nut oatmeal

  • Lunch (325 Calories per portion)

Vegetable and hummus sandwich

  • Dinner (468 Calories per portion)

Baked chicken fajita bowls + half cup brown rice

Daily nutrition: 170 g carbohydrate, 59 g protein, 35 g fat, 36 g fiber

Day 4

  • Breakfast (287 Calories per portion)

Muesli with raspberries

  • Lunch (344 Calories per portion)

Chipotle and lime cauliflower taco bowls

  • Dinner (410 Calories per portion)

Chicken and cucumber lettuce wraps

Daily nutrition: 159 g carbohydrate, 62 g protein, 45 g fat, 46 g fiber

Day 5

  • Breakfast (285 Calories per portion)

1 Egg with hole pepper + Avocado salsa

  • Lunch (378 Calories per portion)

Curried sweet potatoes + Peanut soup

  • Dinner (317 Calories per portion)

Spinach and artichoke dip pasta

Daily nutrition: 160 g carbohydrate, 52 g protein, 40 g fat, 39 g fiber

Day 6

  • Breakfast (287 Calories per portion)

Muesli with raspberries

  • Lunch (325 Calories per portion)

Vegetable and hummus sandwich

  • Dinner (454 Calories per portion)

Mediterranean ravioli having artichoke and olives

Daily nutrition: 168 g carbohydrate, 47 g protein, 45 g fat, 38 g fiber

Day 7

  • Breakfast (271 Calories per portion)

1 serving of baked banana-nut oatmeal

  • Lunch (344 Calories per portion)

Chipotle and lime cauliflower taco bowls

  • Dinner (345 Calories per portion)

Curried sweet potato + Peanut soup

Daily nutrition: 139 g carbohydrate, 47 g protein, 45 g fat, 40 g fiber

The Bottom Line

A 1000 calorie diet plan is an effective solution to quick weight loss. It is a short-term and strict diet plan leading to visible results within a few weeks. There are multiple benefits of this low-calorie diet, including lower cholesterol, lower body fats, and reduced risk of Diabetes Type 2. It also gives you a sense of satiety and prevents overeating.

However, you need to be careful as it is not a permanent solution to staying healthy. Complete reliance on this weight loss diet is not a good option. Try incorporating exercise and ensure you are well-hydrated while you are following this diet.

Reading List

Weight Loss: Can You Achieve Your Goal with Exercise Only?

Scientists Say Digestive Enzymes are Key to Fighting Obesity

Gain Lean Muscles: Workout, Nutrition Plan & More

Article Sources

  • Gasteyger, C., et al. “Visceral Fat Loss Induced by a Low-Calorie Diet: A Direct Comparison between Women and Men.” Diabetes, Obesity and Metabolism, vol. 11, no. 6, June 2009, pp. 596–602. (Crossref),
  • Jenkins, David J. A., et al. “Effect of a Dietary Portfolio of Cholesterol-Lowering Foods Given at 2 Levels of Intensity of Dietary Advice on Serum Lipids in Hyperlipidemia: A Randomized Controlled Trial.” JAMA, vol. 306, no. 8, Aug. 2011, pp. 831–39. Silverchair,
  • Joshi, Shilpa, and Viswanathan Mohan. “Pros & Cons of Some Popular Extreme Weight-Loss Diets.” The Indian Journal of Medical Research, vol. 148, no. 5, Nov. 2018, pp. 642–47. PubMed Central,
  • Nackers, Lisa M., et al. “Effects of Prescribing 1,000 versus 1,500 Kilocalories per Day in the Behavioral Treatment of Obesity: A Randomized Trial.” Obesity (Silver Spring, Md.), vol. 21, no. 12, Dec. 2013, pp. 2481–87. PubMed Central,
  • Rolland, Catherine, and Iain Broom. “The Effects of Very-Low-Calorie Diets on HDL: A Review.” Cholesterol, vol. 2011, Dec. 2010, p. e306278.,
  • Strychar, Irene. “Diet in the Management of Weight Loss.” CMAJ : Canadian Medical Association Journal, vol. 174, no. 1, Jan. 2006, pp. 56–63. PubMed Central,

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