"I'm freaking out! My graduation ceremony is just around the corner, and I haven't lost any weight yet. How am I going to fit into that fancy dress I bought?" Aleena exclaimed, her eyes wide with worry.
I knew exactly how she felt. I've been there too. We all want to look our best for special events, and sometimes we need a little help to get there. That's when I remembered something I had heard about - the 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.
And with that, we embarked on our weight loss journey, armed with a solid plan and a steadfast commitment to succeed. It wasn't going to be easy, but we were ready to take on the challenge. 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 that consists of consuming 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 focuses explicitly on including foods containing high protein and low-fat content.
So you will incorporate 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.
You should not follow this diet plan as a permanent solution to staying slim. However, this diet can be an effective tool when trying to lose weight. Remember that everyone's caloric needs vary and it is important to consult with your health care team before starting any new diets.
Related Article: Diets Vs. Lifestyle Change for Weight Loss
What Are the Benefits of a 1000-Calorie Diet Plan?
The 7 Days 1000 Calorie Diet may be a short-term plan, but it packs a punch when it comes to benefits. Here are a few reasons why it's becoming a preferred weight-loss method for those in a hurry.
Weight Loss
One of the primary benefits of a 1000-calorie meal plan is weight loss. Consuming fewer calories than your body burns each day can lead to a calorie deficit, prompting the body to burn stored fat for energy.
The primary purpose of a 1000-calorie meal is weight loss. One study shows that people who followed a 1000-calorie diet plan lost more weight than those who followed a conventional low-calorie diet plan.
Related Article: 7 Effective Weight Loss Tips
Helps Reduce Visceral Fat
Low-calorie diets include low-fat foods. It means you are taking in fewer fats which is an advantage in itself. 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 daily showed positive effects against type 2 diabetes.
According to research, low-calorie diets result in the remission of type 2 diabetes. 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.
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Keeps You Full
A 1000-calorie diet plan includes protein-rich foods having low-fat content keeping you on the go throughout your day. Protein-rich foods give you a sense of satiety.
Proteins typically require a lot more energy to get adequately digested than carbohydrates. You can also consume protein through supplements like Whey Protein Supplements and get equal nutrients.
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.
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Prevents Overeating
The 1000-calorie 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 by the American Heart Association, low-calorie diets with 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?
High-Fat Dairy Products
It is essential to pay attention to the types of foods you consume, especially when it comes to maintaining a healthy diet. Consuming high-fat dairy products such as butter, ghee, cheese, cream cheese, and some nuts like peanuts, almonds, and cashews can increase your daily calorie intake and may lead to weight gain.
Oils
Avoid oils, including coconut, walnut, avocado, groundnut, animal fat, and other fats and oils. Restrict the use of dried fruits because they have excessive fat content.
Certain Fruits, Legumes, and Vegetables
While fruits, legumes, and vegetables are generally considered healthy, some may not be ideal for a low-calorie meal plan.
For instance, avocado is a popular fruit rich in healthy fats and various nutrients but also high in calories. One medium-sized avocado can contain around 250-300 calories, which may not be feasible for a 1000-calorie meal plan.
Protein-Rich Foods
Protein is an essential nutrient for our body, but when following a 1000-calorie diet plan, it's essential to be mindful of the types of protein-rich foods consumed. While beef, pig meat, lamb, and tofu are all great protein sources, they should be avoided on this diet as they tend to be high in calories and fat.
Sugary Drinks
Sugary drinks, such as soda, packed juices, sweetened coffee, energy drinks, and tea, can quickly add up in calories and sugar, leading to weight gain and other health issues.
A single can of soda or energy drink can contain as many as 140-180 calories, while a serving of packed juice may contain up to 150-200 calories. These beverages provide little to no nutritional value and can make you feel hungry and unsatisfied, sabotaging your weight loss efforts.
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 back on differs from person to person.
Due to this variability, only you can determine how much caloric intake you'll need daily, so 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.
Related Article: Why Everyone Should Be Doing Cardio and What Are the Best Exercises to Do
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.
Fat Burner
Foggy brain and depleted energy dams are often the side-effects of intense weight-loss plans. The painfully slow weight loss process makes it is difficult to stick to your diet plan, and local belly fat burner pills do no good.
7-Day 1000 Calorie Diet Plan
It's critical to consider whether a diet fits 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.
Weekly 1000-Calorie Meal Plan
Before jumping into a 1000-calorie meal plan, it is essential to note that caloric requirements vary from person to person based on age, gender, weight, height, and activity level.
A 1000-calorie meal plan may be appropriate for some individuals looking to lose weight or reduce caloric intake, but it is only suitable for some. Here is an example of a 1000-calorie meal plan to get you started:
Day 1
Breakfast (200 calories):
Oatmeal with Mixed Berries and Almonds:
- 1/3 cup cooked oatmeal (prepared with water)
- 1/4 cup mixed berries (such as blueberries, raspberries, and blackberries)
- 1 tablespoon chopped almonds
Lunch (300 calories):
Chicken Noodle Soup:
- 4 ounces skinless, boneless chicken breast, cooked and shredded
- 3 cups low-sodium chicken broth
- 1/2 cup sliced carrots
- 1/2 cup sliced celery
- 1/2 cup chopped onion
- 1/2 cup uncooked egg noodles
- 1/2 teaspoon dried thyme
- 1/2 teaspoon dried rosemary
- Salt and pepper, to taste
Dinner (350 calories):
Spicy Pepper Pulled Pork:
- 5 ounces cooked pulled pork
- 1/2 cup canned diced tomatoes with green chilies
- 1/2 small onion, finely chopped
- 1/2 teaspoon chili powder
- 1/4 teaspoon ground cumin
- 1/4 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (adjust according to taste)
- Salt and pepper, to taste
Snacks (150 calories):
Carrots and Hummus:
- 1.5 cups baby carrots
- 3 tablespoons hummus
Daily nutrition:
Total calories: 1000
Macros: 55 g protein, 100 g carbohydrates, 35 g fat, 19 g fiber
Day 2
Breakfast (200 calories):
Overnight Oats with Raspberries:
- 1/2 cup rolled oats
- 1/2 cup unsweetened almond milk (or milk of your choice)
- 1/4 cup raspberries
- Optional sweetener: 1/2 teaspoon honey or maple syrup
Lunch (300 calories):
Homemade Beans on Toast:
- 1 slice whole grain bread
- 1/2 cup canned navy beans, drained and rinsed
- 1/2 cup crushed tomatoes
- 1/4 small onion, finely chopped
- 1/4 teaspoon ground cumin
- 1/4 teaspoon smoked paprika
- Salt and pepper, to taste
Dinner (300 calories):
Lemon Chicken + Rice Stir Fry:
- 4 ounces skinless chicken breast, cut into strips
- 1/2 tablespoon olive oil
- 1/4 cup cooked brown rice
- 1/2 cup broccoli florets
- 1/4 cup thinly sliced bell pepper
- 1/4 cup thinly sliced carrots
- 1/4 cup chopped green onions
- 1 tablespoon low-sodium soy sauce
- 1 tablespoon lemon juice
- Zest of 1/2 lemon
- 1/2 teaspoon minced garlic
- 1/2 teaspoon minced ginger
Snack (200 calories):
Apple with Peanut Butter:
- 3/4 medium-sized apple, sliced
- 1.5 tablespoons peanut butter
Daily nutrition:
Total calories: 1000
Macros: 44 g protein, 150 g carbohydrates, 26 g fat, 20 g fiber
Day 3
Breakfast (250 calories):
Baked Banana-Nut Oatmeal:
- 1/2 cup rolled oats
- 1/2 medium ripe banana, mashed
- 1/2 cup unsweetened almond milk
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon ground cinnamon
- 1 tablespoon chopped walnuts
Lunch (300 calories):
Vegetable and Hummus Sandwich:
- 1 slice of whole grain bread
- 2 tablespoons hummus
- 1/4 medium avocado, sliced
- 1/4 cup shredded carrots
- 1/4 cup cucumber slices
- 1/4 cup spinach leaves
- 1/4 cup alfalfa sprouts
Dinner (350 calories):
Baked Chicken Fajita Bowls with Brown Rice:
- 4 ounces skinless chicken breast, thinly sliced
- 1/4 cup bell peppers, sliced (assorted colors)
- 1/4 cup onion, sliced
- 1/4 cup canned black beans, drained and rinsed
- 1/4 cup corn kernels
- 1/3 cup cooked brown rice
- 1 tablespoon low-fat shredded cheese
- Fajita seasoning (adjust amount to taste)
Snack (100 calories):
- 1 small apple (80 g)
- 1 tablespoon almond butter
Daily nutrition:
Total calories: 1000
Macros: 49 g protein, 152 g carbohydrates, 32 g fat, 22 g fiber
Day 4
Breakfast (200 calories):
Muesli with Raspberries:
- 1/3 cup muesli
- 1/4 cup raspberries
- 1/2 cup unsweetened almond milk (or milk of your choice)
Lunch (350 calories):
Chipotle and Lime Cauliflower Taco Bowls:
- 1 cup cauliflower rice, cooked
- 1/2 cup canned black beans, drained and rinsed
- 1/4 cup diced tomatoes
- 1/4 cup diced avocado
- 1/4 cup corn kernels
- 1 tablespoon chopped cilantro
- 1/2 teaspoon chipotle powder (adjust according to taste)
- 1/2 teaspoon cumin
- Juice of 1/2 lime
- Salt and pepper, to taste
Dinner (300 calories):
Chicken and Cucumber Lettuce Wraps:
- 4 ounces cooked, shredded chicken breast
- 1/2 cup diced cucumber
- 1/4 cup shredded carrots
- 1/4 cup diced red bell pepper
- 1 tablespoon chopped green onions
- 1 tablespoon chopped cilantro
- 1 tablespoon low-sodium soy sauce
- 1/2 tablespoon sesame oil
- 1/2 tablespoon rice vinegar
- 1/2 teaspoon minced garlic
- 1/2 teaspoon minced ginger
- 4 large lettuce leaves for wrapping
Daily nutrition:
Total calories: 850
To reach the 1000 calorie goal, you can add a small snack:
Snack (150 calories):
- 1 medium-sized apple
- 1 tablespoon almond butter
New daily nutrition:
Total calories: 1000
Macros: 52 g protein, 137 g carbohydrates, 35 g fat, 41 g fiber
Day 5
Breakfast (200 calories):
Egg with Hole Pepper and Avocado Salsa:
- 1 large egg
- 1/4 large bell pepper, with a hole in the center to hold the egg
- 1/4 avocado, diced
- 1/4 small tomato, diced
- 1 tablespoon finely chopped red onion
- 1 tablespoon chopped cilantro
- Juice of 1/4 lime
- Salt and pepper, to taste
Lunch (350 calories):
Curried Sweet Potato and Peanut Soup:
- 1/2 tablespoon olive oil
- 1/4 small onion, diced
- 1/2 teaspoon minced garlic
- 1/2 teaspoon grated ginger
- 1/2 teaspoon curry powder
- 1/4 teaspoon ground cumin
- 1/4 teaspoon ground coriander
- 1 small sweet potato, peeled and diced (around 150g)
- 1.5 cups vegetable broth
- 1/4 cup canned diced tomatoes
- 1 tablespoon smooth peanut butter
- Salt and pepper, to taste
Dinner (300 calories):
Spinach and Artichoke Dip Pasta:
- 1/2 cup cooked whole wheat pasta
- 1/2 cup fresh spinach, chopped
- 1/4 cup canned artichoke hearts, drained and chopped
- 1/4 cup part-skim mozzarella cheese, shredded
- 1/4 cup non-fat plain Greek yogurt
- 1/4 cup grated Parmesan cheese
- 1/4 teaspoon minced garlic
- Salt and pepper, to taste
Daily nutrition:
Total calories: 850
To reach the 1000 calorie goal, you can add a small snack:
Snack (150 calories):
- 1 medium-sized pear
- 1 ounce (28g) of low-fat cheese
New daily nutrition:
Total calories: 1000
Macros: 45 g protein, 145 g carbohydrates, 32 g fat, 25 g fiber
Day 6
Breakfast (200 calories):
Muesli with Raspberries:
- 1/3 cup muesli
- 1/4 cup raspberries
- 1/2 cup unsweetened almond milk (or milk of your choice)
Lunch (300 calories):
Vegetable and Hummus Sandwich:
- 1 slice of whole grain bread
- 2 tablespoons hummus
- 1/4 medium avocado, sliced
- 1/4 cup shredded carrots
- 1/4 cup cucumber slices
- 1/4 cup spinach leaves
- 1/4 cup alfalfa sprouts
Dinner (350 calories):
Mediterranean Ravioli with Artichoke and Olives:
- 1 cup cooked cheese ravioli
- 1/2 tablespoon olive oil
- 1/4 cup canned artichoke hearts, drained and chopped
- 1/4 cup canned diced tomatoes
- 1/4 cup sliced black olives
- 1/4 cup chopped fresh basil
- 1/4 teaspoon minced garlic
- Salt and pepper, to taste
Daily nutrition:
Total calories: 850
To reach the 1000 calorie goal, you can add a small snack:
Snack (150 calories):
- 1 medium-sized apple
- 1 tablespoon almond butter
New daily nutrition:
Total calories: 1000
Macros: 38 g protein, 145 g carbohydrates, 38 g fat, 27 g fiber
Day 7
Breakfast (200 calories):
Baked Banana-Nut Oatmeal:
- 1/4 cup rolled oats
- 1/4 medium ripe banana, mashed
- 1/4 cup unsweetened almond milk (or milk of your choice)
- 1/2 teaspoon honey or maple syrup (optional)
- 1/2 teaspoon vanilla extract
- 1 tablespoon chopped walnuts
Lunch (350 calories):
Chipotle and Lime Cauliflower Taco Bowls:
- 1 cup cauliflower rice, cooked
- 1/2 cup canned black beans, drained and rinsed
- 1/4 cup diced tomatoes
- 1/4 cup diced avocado
- 1/4 cup corn kernels
- 1 tablespoon chopped cilantro
- 1/2 teaspoon chipotle powder (adjust according to taste)
- 1/2 teaspoon cumin
- Juice of 1/2 lime
- Salt and pepper, to taste
Dinner (300 calories):
Curried Sweet Potato and Peanut Soup:
- 1/2 tablespoon olive oil
- 1/4 small onion, diced
- 1/2 teaspoon minced garlic
- 1/2 teaspoon grated ginger
- 1/2 teaspoon curry powder
- 1/4 teaspoon ground cumin
- 1/4 teaspoon ground coriander
- 1 small sweet potato, peeled and diced (around 150g)
- 1.5 cups vegetable broth
- 1/4 cup canned diced tomatoes
- 1 tablespoon smooth peanut butter
- Salt and pepper, to taste
Daily nutrition:
Total calories: 850
To reach the 1000 calorie goal, you can add a small snack:
Snack (150 calories):
- 1 medium-sized pear
- 1 ounce (28g) of low-fat cheese
New daily nutrition:
Total calories: 1000
Macros: 41 g protein, 141 g carbohydrates, 36 g fat, 26 g fiber
Related Article: A Complete Guide to Nutritarian Meal Plan for Beginners
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. This low-calorie diet has multiple benefits, including lower cholesterol, lower body fats, and reduced risk of type 2 diabetes. It also gives you a sense of satiety and prevents overeating.
However, you must 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 following this diet.
