Is a 1000 calorie diet safe. What are the risks of extreme calorie restriction. How can you lose weight safely and sustainably. What foods should you eat on a low-calorie diet. What are the long-term effects of severe dieting.

Understanding Calorie Needs and Deficits

Calories are units of energy found in food and drinks that fuel our body’s essential metabolic processes. The number of calories an individual needs daily varies based on factors like sex, height, weight, activity level, and genetics. According to the Dietary Guidelines for Americans 2020-2025, average daily calorie needs are:

• Adult females: 1,800–2,400 calories
• Adult males: 2,400–3,200 calories

A calorie deficit occurs when you burn more calories than you consume, which is necessary for weight loss. However, creating too large of a deficit through extreme dieting can be counterproductive and potentially dangerous.

Is a 1000 calorie diet considered extreme?

Yes, a 1000 calorie diet is considered an extreme form of calorie restriction for most adults. It provides significantly fewer calories than the average person needs for health and well-being. While some may attempt this type of diet for rapid weight loss, it’s not recommended by health experts for extended periods due to potential risks.

Potential Risks of Severe Calorie Restriction

Drastically cutting calories through diets like the 1000 calorie plan can lead to various health issues and undesirable outcomes:

• Nutrient deficiencies
• Muscle loss
• Slowed metabolism
• Fatigue and weakness
• Difficulty concentrating
• Increased risk of gallstones
• Hair loss
• Hormonal imbalances

Moreover, research associates extreme dieting with long-term weight gain and the potential development of eating disorders. The prolonged semi-starvation caused by continuous severe dieting can lead to serious mental health issues, including depression, emotional distress, and irritability.

Can extreme dieting trigger eating disorders?

Yes, extreme dieting can increase the risk of developing eating disorders such as anorexia nervosa, bulimia nervosa, and binge-eating disorder. These conditions can severely impact physical health, mental well-being, and overall quality of life. Early intervention and treatment are crucial for recovery from eating disorders.

Nutritional Considerations for Low-Calorie Diets

If someone chooses to follow a low-calorie diet (though not as extreme as 1000 calories), it’s crucial to focus on nutrient-dense foods to minimize the risk of deficiencies. Some examples of low-calorie, nutrient-rich foods include:

• Leafy greens (spinach, kale, arugula)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Lean proteins (chicken breast, turkey, fish, egg whites)
• Berries (strawberries, blueberries, raspberries)
• Non-starchy vegetables (zucchini, cucumber, bell peppers)

Which foods should be limited on a low-calorie diet?

When aiming for weight loss, it’s advisable to limit or avoid high-calorie foods that provide little nutritional value. These may include:

• Processed snacks and desserts
• Sugary beverages
• Fried foods
• Full-fat dairy products
• Alcohol
• Foods high in added sugars

Safe and Sustainable Weight Loss Strategies

Instead of resorting to extreme measures like a 1000 calorie diet, consider these evidence-based approaches for healthy, sustainable weight loss:

1. Create a moderate calorie deficit (500-750 calories per day)
2. Increase physical activity
3. Focus on whole, nutrient-dense foods
4. Practice portion control
5. Stay hydrated
6. Get adequate sleep
7. Manage stress levels

How much weight loss is considered safe and sustainable?

A safe and sustainable rate of weight loss is generally considered to be 1-2 pounds (0.45-0.9 kg) per week. This gradual approach allows your body to adapt and increases the likelihood of maintaining the weight loss long-term.

The Role of Exercise in Weight Management

Physical activity plays a crucial role in weight loss and overall health. Regular exercise not only burns calories but also helps preserve muscle mass, boost metabolism, and improve mood and energy levels. The Centers for Disease Control and Prevention (CDC) recommends:

• 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week
• Strength training exercises for all major muscle groups at least twice a week

Can exercise compensate for a very low-calorie diet?

While exercise is beneficial, it cannot fully compensate for the potential risks of a very low-calorie diet like the 1000 calorie plan. A balanced approach combining moderate calorie restriction with regular physical activity is more effective and safer for long-term weight management.

Psychological Aspects of Dieting and Weight Loss

The psychological impact of dieting, especially extreme approaches, should not be underestimated. Severe calorie restriction can lead to:

• Obsessive thoughts about food
• Mood swings and irritability
• Social isolation
• Decreased self-esteem
• Disordered eating patterns

It’s essential to adopt a balanced, holistic approach to weight loss that considers both physical and mental well-being. This may include working with a registered dietitian, therapist, or other healthcare professionals to develop a personalized, sustainable plan.

How can mindful eating support weight loss efforts?

Mindful eating practices can be valuable tools for weight management. By paying close attention to hunger and fullness cues, eating slowly, and savoring each bite, individuals can develop a healthier relationship with food and better regulate their intake. This approach can lead to more sustainable weight loss without the need for extreme calorie restriction.

Long-Term Effects of Yo-Yo Dieting

Cycling between periods of extreme calorie restriction and normal eating, often referred to as “yo-yo dieting,” can have detrimental effects on both physical and mental health. Some potential consequences include:

• Increased risk of cardiovascular disease
• Hormonal imbalances
• Reduced bone density
• Weakened immune system
• Increased risk of eating disorders
• Slowed metabolism

Does yo-yo dieting make future weight loss more difficult?

Yes, repeated cycles of losing and regaining weight can make it increasingly challenging to lose weight in the future. This phenomenon, sometimes called “diet resistance,” occurs due to metabolic adaptations and changes in body composition. Focusing on sustainable lifestyle changes rather than quick-fix diets is crucial for long-term success.

The Importance of Personalized Nutrition Plans

While general guidelines for calorie intake and nutrient balance exist, it’s important to recognize that individual needs can vary significantly. Factors such as age, gender, height, weight, activity level, medical history, and personal goals all play a role in determining the most appropriate nutritional approach.

How can you determine your individual calorie needs?

To estimate your individual calorie needs, you can use online calculators that take into account factors like age, gender, height, weight, and activity level. However, for the most accurate assessment, it’s best to consult with a registered dietitian or healthcare provider who can consider your unique circumstances and health status.

They may use methods such as:

• Indirect calorimetry to measure resting metabolic rate
• Body composition analysis
• Detailed dietary and lifestyle assessments
• Consideration of any medical conditions or medications

With this information, a personalized nutrition plan can be developed that supports your health and weight management goals without resorting to extreme measures like a 1000 calorie diet.

Nutritional Supplements and Low-Calorie Diets

When following a low-calorie diet, even if not as extreme as 1000 calories per day, there’s an increased risk of nutrient deficiencies. In some cases, healthcare providers may recommend nutritional supplements to ensure adequate intake of essential vitamins and minerals.

Are supplements necessary on a low-calorie diet?

The need for supplements depends on the individual and the specific diet being followed. A well-planned, balanced diet that includes a variety of nutrient-dense foods can often meet most nutritional needs, even at lower calorie levels. However, some nutrients may be more challenging to obtain in sufficient quantities, particularly on very low-calorie diets. These may include:

• Vitamin D
• Vitamin B12
• Iron
• Calcium
• Omega-3 fatty acids

It’s crucial to consult with a healthcare provider or registered dietitian before starting any supplement regimen, as excessive intake of certain nutrients can also have negative health effects.

The Role of Hydration in Weight Management

Proper hydration is often overlooked in weight management discussions, but it plays a crucial role in overall health and can support weight loss efforts. Adequate fluid intake is essential for:

• Maintaining proper bodily functions
• Supporting metabolism
• Reducing feelings of hunger
• Enhancing exercise performance

Can drinking water help with weight loss?

Yes, drinking water can support weight loss in several ways:

1. It can increase feelings of fullness, potentially reducing calorie intake
2. Drinking water before meals has been shown to decrease calorie consumption during the meal
3. Proper hydration supports optimal metabolic function
4. Replacing high-calorie beverages with water can significantly reduce overall calorie intake

While individual needs vary, a general guideline is to aim for at least 8 cups (64 ounces) of water per day, with additional fluid intake based on activity level, climate, and other factors.

The Impact of Sleep on Weight Management

Sleep plays a crucial role in weight management and overall health. Chronic sleep deprivation has been linked to an increased risk of obesity, type 2 diabetes, and other metabolic disorders. Adequate sleep is important for:

• Hormonal balance, including those that regulate hunger and fullness
• Proper metabolism function
• Recovery from physical activity
• Stress management
• Cognitive function, including decision-making around food choices

How much sleep is optimal for weight management?

The optimal amount of sleep varies by individual, but most adults need 7-9 hours of quality sleep per night. Consistently getting less than 7 hours of sleep has been associated with increased risk of weight gain and obesity. To support healthy sleep patterns:

• Maintain a consistent sleep schedule
• Create a relaxing bedtime routine
• Limit exposure to blue light from electronic devices before bed
• Ensure your sleeping environment is dark, quiet, and cool
• Avoid large meals, caffeine, and alcohol close to bedtime

By prioritizing sleep alongside nutrition and exercise, you can create a more comprehensive and effective approach to weight management that doesn’t rely on extreme measures like a 1000 calorie diet.

Risks, benefits, and safe weight loss

Some individuals try strict eating regimes, such as a 1,000-calorie diet, to lose weight quickly. However, drastically cutting calories does not typically result in sustained weight loss and can have harmful outcomes.

Extreme diets have undesirable effects and do not result in sustained weight loss. Instead, it is better to reach a moderate weight gradually with a balanced diet that a person can follow long term.

This article discusses 1,000 calorie diets, their safety, and their effectiveness. It also includes some tips for safe weight loss.

A 1,000 calorie diet plan is an eating strategy that drastically cuts the number of calories an individual consumes each day. Experts consider this type of diet dangerous because they provide significantly fewer calories than the average adult needs for health and well-being.

People may turn to 1,000 calorie diets when they are desperate to lose weight quickly, such as before a vacation. While adults could follow this type of diet relatively safely for a couple of weeks, it is not something that doctors advise for extended periods.

A large body of research shows that when people do not eat a balanced diet with sufficient calories for their needs, it can harm health and trigger rebound weight gain.

Learn more about the recommended daily calorie intake here.

Dieting can have harmful outcomes and typically has more risks than benefits. Research associates dieting with long-term weight gain and the possibility of developing eating disorders.

When a person has an eating disorder, their eating habits can damage their physical health and ability to live a regular life.

Doctors associate eating disorders, such as binge-eating disorder, anorexia nervosa, and bulimia nervosa, with various medical issues. These include heart disease and endocrine problems.

Studies also show that the prolonged semi-starvation caused by continuous dieting can lead to severe depression, emotional distress, and irritability.

Once individuals return to a non-dieting state, they may experience a loss of control over their eating habits and develop a strong desire to eat more.

Learn the difference between anorexia and bulimia here.

Eating disorders can severely affect the quality of life of people living with these conditions and those close to them. Early intervention and treatment greatly improve the likelihood of recovery.

Anyone who suspects that they or a loved one has an eating disorder can contact the National Eating Disorders Association for advice and support via:

• phone or text at 800-931-2237
• online chat, by going to this link

These services are only open during specific hours. Someone in crisis can text “NEDA” to 741741 at any time to get support from a trained volunteer at the Crisis Text Line.

Alternatively, the Substance Abuse and Mental Health Services Administration (SAMHSA) runs a Disaster Distress Helpline that people can contact on 800-985-5990 for 24-7 support.

Many other resources are available, including:

• National Association of Anorexia Nervosa and Associated Disorders
• National Alliance for Eating Disorders
• F.E.A.S.T., which provides support and educational resources to friends and family who want to help someone living with an eating disorder

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The term calorie describes the amount of energy in foods or drinks. The human body requires this energy to fuel essential metabolic processes.

The number of calories an individual needs each day varies based on biological sex, height, weight, activity level, and genetics. According to the Dietary Guidelines for Americans2020–2025, the average female adult needs about 1,800–2,400 calories daily, while the average male adult needs about 2,400–3,200 calories.

To follow a 1,000 calorie diet plan safely, a person needs to eat lots of low-calorie but nutrient-dense foods. This helps reduce the risk of nutrient deficiencies while also reducing the chances of hunger pangs.

The key to a healthy, successful diet is to include lots of fruits and vegetables and include lean protein sources. These options are nutrient-dense and can help someone feel full. Some examples of low-calorie, nutrient-dense foods are:

• leafy greens
• eggplant
• broccoli
• carrots
• cauliflower
• peas
• tomato
• zucchini
• cucumber
• apples
• berries
• chicken
• turkey
• eggs
• fish
• seafood

Learn more about nutrition and why it is important here.

Some foods are very high in calories, and consuming too many of these types of food may mean that a person takes in more calories than they need.

High calorie foods to avoid or limit when aiming to achieve a moderate weight include:

• butter
• oil
• syrup
• cream
• cheese
• pizza
• desserts

Learn how processed foods affect health here.

Being in calorie deficit aids weight loss. A calorie deficit means using up more calories than you intake. However, research has not identified the optimal deficit, and it likely depends on the individual.

According to a 2018 article, people can often achieve weight loss safely and sustainably by decreasing their daily calorie intake by about 500 a day.

Although some diet plans may recommend consuming 1,000 calories a day or less as an effective tool for weight loss, it is not safe and is an unsustainable way to try and lose weight.

Some evidence shows that these diets can promote weight loss. An older study of 125 females with obesity involved the participants consuming either 1,000 calories or 1,500 calories daily for a year. The people assigned to the 1,000 calorie diet lost more weight than the 1,500 calorie group.

However, other studies show that while consuming 1,000 calories a day may result in significant weight loss, most people cannot sustain it and often experience significant weight regain. The reasons include regaining lost muscle mass and increased appetite.

Also worth noting is that the human body can adapt. Significantly decreasing caloric intake causes the body to decrease the energy it burns. Typically, when individuals increase their calorie intake, they regain the lost weight. They may even gain more weight because they are in a caloric surplus, which means they eat more calories than their body needs to function.

People who want to reduce calories to lose weight should do so in small increments and avoid drastic changes.

Learn more about the risks of losing weight quickly here.

Extreme reductions in calorie intake can cause harmful side effects, such as:

• dizziness
• extreme hunger
• gallstones
• nausea
• fatigue
• headaches
• nutrient deficiencies

These diets can also change specific metabolic pathways inside the body. For example, they can change hormones such as ghrelin and cortisol, which play a role in feelings of hunger.

They can also decrease muscle mass and affect the number of calories the body uses each day. This increases the risk for weight regain once an individual no longer maintains the diet.

Learn how to cut calories and maintain muscle mass here.

The best way to lose weight safely and successfully is by adopting healthy eating habits.

Start with small, realistic goals, and then, as these become a habit, increase the goals. For example, make it a goal to start each dinner with a side salad or serve vegetables as a side dish. Once this becomes standard practice, introduce a second goal, such as having fruit with breakfast.

Also, think about setting some exercise goals. A good example is setting a goal to walk for 15 minutes 3 times a week. Once this becomes routine, increase the time or number of sessions each week.

Setting small goals and increasing them over time sets people up for success. Also, small goals are easy to implement and sustain.

Remember that it takes time to gain weight, so it may take even more time to lose weight safely. Quick weight-loss plans have little scientific support and can lead to individuals regaining all the weight they lost and more.

Learn how to lose weight successfully here.

A 1,000 calorie diet is a risky strategy for losing weight. While someone can safely follow the diet short-term, experts do not recommend that people follow extreme diets for extended periods because they can damage a person’s health and cause them to regain the weight they lost and more.

The safest way to lose weight and maintain weight loss long term is to develop and maintain small healthy habits and lose weight slowly.

Eating 1,000 Calories a Day? You’ll Lose This Much Weight…

Joe

Joe is an online weight loss coach and qualified personal trainer of 15 years who helps busy, professional men and women lose fat and build muscle.

Having a 9-5 desk-job, Joe understands the struggles of juggling a hectic life with trying to maintain a good physique.

If you want to know more, check out the about page, or get in touch

Table of Contents

If I Eat 1000 Calories a Day Will I Lose weight?

1,000 calories per day is low enough for almost anyone to lose weight. For men, this would be classed as a very low-calorie intake, and for women it’s low.

I can almost guarantee that if you eat 1,000 calories a day consistently, you definitely WILL lose weight.

The real question is, how long can you maintain it?

Let’s say your maintenance calories (the number of calories you need to maintain your weight) is 2,000 per day .If you ate 1,000 per day, you’d be in a 1,000 calories deficit every day.

Over a week, that would be a deficit of 7,000 calories.

That would produce exactly 2 pounds of weight loss.So, if you want to lose 20lbs, you need to eat 1,000 calories per day for ten weeks.

And there are VERY few people that have the discipline to do that or are willing to make the number of sacrifices required to stick to that calorie level for more than a couple of weeks.

For most people, eating 1,000 calories a day means giving up on;

• Treats and snacks throughout the day

• Takeaways/takeout food

• Drinks with friends

• Lunches and dinners out

• Letting loose at events like weddings or birthdays

• Indulging in food and drink on holiday

And EVEN if you are happy to sacrifice all of that for a significant period of time, you may even need to take more drastic measures and pay attention to things you would have before like;

• Milk in tea and coffee
• Cooking oil

• Bites/tastes here and there
• Condiments/sauces like Mayo and Ketchup

Is 1,000 Calories a Day Enough For The Average Person?

The question really isn’t ‘is 1,000 calories a day enough for weight loss because the answer is a resounding yes.

The question is, is 1000 enough to allow you to live a happy and fulfilling lifestyle?

And the answer to that for most people is probably not.

Even if you don’t like going out to eat, or getting takeaway now and again, most people stil find pleasure in food, and realistically, 1,000 calories a day is going to mean denying yourself of that for quite a long time.

The other thing to consider is, is 1,000 calories going to have you enough physical energy to do what you need to do?

If you have a physical job, the answer is almost definitely notIf you are weight training in the gym or training for and playing a sport, the answer will also be no 

So Who Is 1,000 Calories a Day Right For?

Well, if you have a very sedentary job, i.e. sitting at a desk all day, AND you are relatively initiative in your spare time, 1,000 calories a day might be ok.

In my opinion, the only people this sort of calorie level will work for are;

• Women (NO, this is NOT a sexist statement/assumption, women are generally lighter and have less muscle mass than men, meaning they need fewer calories to maintain or lose weight)

• Has a sedentary job

• Has previous dieting experience (If you haven’t dieted before, suddenly eating 1,000 calories is going to be a HUGE shock)

• Already very light. The lighter you are, the lower your metabolism will be, and therefore your appetite will be lower, making it easier to stick to 1,000 calories

So How Much Can You Lose Eating 1 000 calories a day?

Well, this will vary dramatically from person to person.

In order to know roughly how much you’d lose by eating 1,000 calories a day, you’ll first need to know your maintenance calories.

You can calculate your maintenance calories here > LINK

If you already know your rough maintenance calories, great! The table below will give you some guidance as to how much you could expect to lose 

MAINTENANCE CALORIES	DAILY CALORIE DEFICIT (ON 1K CALORIES PER DAY)	WEEKLY CALORIE DEFICIT (ON 1K CALORIES PER DAY)	WEEKLY WEIGHT LOSS (POUNDS)	MONTHLY WEIGHT LOSS (POUNDS)	WEEKLY WEIGHT LOSS (KG)	MONTHLY WEIGHT LOSS (KG)
1500	500	3500	1	4	0. 5	1.8
1750	750	5250	1.5	6	0.7	2.7
2000	1000	7000	2	8	0.9	3.6
2250	1250	8750	2.5	10	1.1	4.5
2500	1500	10500	3	12	1.4	5.5
2750	1750	12250	3.5	14	1.6	6.4
3000	2000	14000	4	16	1.8	7.3

So you can see from the chart above roughly how much you’d lose each week and each month by eating 1,000 calories a day

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What Does 1,000 Calories a Day Look Like?

Well, it can look like quite a lot of food – just check out the sample 1,000-calorie-a-day meal plan below.

What you’ll notice however is that is very fruit and veg heavy.

Eating a ton of fruit and veg will be vital to bulk out meals as much as possible while keeping calories to a minimum

1,000 Calories a Day Results

Again if you refer to the chart above, you’ll see the predicted results from eating 1,000 calories a day.

N.B. Results will vary from person to person, and achieving the exact results laid out above would depend on tracking calories very accurately

It also relies on everything staying exactly the same; if you start exercising more, you’ll lose weight quicker. Start exercising LESS and the rate of loss will be slower!

One other thing to be aware of is that as you lose weight, your metabolism will reduce (and therefore your maintenance calories will come down).

This means that you MAY need to eat less than 1,000 calories at some point if you have a specific weight loss goal in mind.

You’ll generally be able to spot when this point comes as your weight will plateau for a week (or more), providing you’re tracking your weight on a regular basis – I recommend daily weight tracking.

How Much Can You Lose in a Week?

Well, if you’re an average male with a maintenance calorie level of 2,500 per day, you can expect to lose 3lbs, or 1.4kg per week eating 1,000 calories a day.

If you’re an average female with a maintenance calorie level of 1,750 per day, you could expect to lose 1.5lbs per week, or 0.7kg per week.

How Much Can You Lose in a Month?

Using the numbers above, if you’re an average male, you could expect to lose 12lbs or 5.5kg a month eating 1,000 calories a day.

Average females can expect to lose around 6lbs a month or 2.7kg a month eating 1,000 calories a day

Is Eating 1000 Calories a Day Bad For Your Health?

Well, that really depends on son your lifestyle.

As mentioned above, if you’re a heavy male, with an active job and you train and/or play sports outside of work, then yes, eating 1,000 calories a day is not going to turn out well for you.

In fact, it’s just downright impractical.

Eating so few calories is potentially going to have negative impacts on;

• Your mood
• Concentration
• Productivity and alertness at work
• Performance in the gym or on the sports field

And, depending on your job, your centration levels could mean the difference between life and death. In this case, that low of calorie intake is simply unsafe

If you operate complex heavy machinery at work, or you’re in the police fire service, just think about all the dangerous situations that could arise out of a lack of concentration.

The benefits of super fast weight loss are outweighed by all the disadvantages in this case, and that’s before you even take into account how it’ll impact your enjoyment of life.

So, before you start this crazy low-calorie diet, you need to seriously consider the impact it might have on your safety, and livelihood lifestyle.

But what about your overall health?

Well, eating so few calories could make it hard to get all the macro and micronutrients into your diet that you need for overall health and well-being.

While this doesn’t pose an immediate danger to your safety, it could impact your health in the longer term, especially if you plan on doing this diet for a long period of time

What Does The Science Say?

This 2013 study found that people eating 1,000 calories a day lost more weight than people on 1,500 calories a day.

This shouldn’t be a surprise, lower calorie diets will result in greater weight loss by default, BUT what is interesting is that the participants eating 1,000 calories a day saw greater weight regain in the long term.

This reinforces the theory that while eating 1,000 calories a day is of course possible, the likelihood is that it will ultimately lead to binging and a return to poor eating habits.

This sentiment is echoed in this 2011 study which suggests that small reductions in calorie intake e.g. 100 calories per day cooped with physical activity have a greater likelihood of producing long-term, sustainable weight loss.

This means that if your maintenance calorie level is 1,500 per day, you could eat 1,400 calories (and perhaps burn an additional 100-200 per day by doing some moderate exercise) and although the weight loss would be slower than it would be on a 1000 calorie a day diet, it would be mich easier to maintain.

This 2020 study defines a 1,000-calorie-a-day diet as a ‘low-calorie diet’ and an 800-calorie-a-day diet as a ‘very low-calorie diet’. 

This study recommends 1,000-1,500 calorie-a-day diets for routine weight management but says 800 calories a day (and below) diets should only be ‘used in limited circumstances such as the treatment of obesity or diabetes.

Based on ten findings of the study, a 1,000-calorie-a-day diet, therefore, treads the line between something that should be used by the general public and something that should be used more as a medical intervention.

My interpretation of this is that it should really only be used for general weight loss by people that are already very light, and very inactive.

So, the weight of evidence seems to point towards the opinion that 1,000 calories a day is simply going to be too low for most people just looking to lose weight

What Foods Will Help you Stick to 1,000 Calories a Day?

While it is true that it technically doesn’t matter WHAT you eat in a calorie deficit, if you are going to be on a low-calorie diet (i.e. 1,000 calories a day), you will need to pay close attention to the kinds of food you’re eating on a regular basis.

Yes, you can fit ‘fun’ foods like Pizza into pretty much any diet, but if you’re only on 1,000 calories a day, you need to be mindful that a typical slice of pizza could be around 250 calories.

That’s a HUGE chunk of your daily allowance GONE.

Yes, it’s possible but it means you’re not going to be left with many calories to play with

So, if you really do want to attempt to stick to 1,000 calories a day, then the foods you eat are going to be much more important than if you were on 1,800 calories a day, for example.

You’ll need to be sticking to foods that are;

• Low-calorie density
• High in Fibre
• Filling
• High in Protein

These types of food are more likely keep you full, and provide all the micronutrients you need.

So what are these foods?

Well, as you can probably guess I’m talking about;

• Fruits
• Veggies
• Lean poultry (chicken, turkey)
• Lean fish (cod, haddock)
• Lean red meat (rump steak, lean ground beef)
• Low-fat dairy (e.g. skimmed milk)

Notice here how I’m not just saying ‘eat chicken’.

If you are on a very low-calorie diet, every calorie you save counts, so eating leaner cuts of chicken like breast over thighs or legs is going to save significant amounts of calories.

Below are some of the lowest calorie-density foods you can eat, along with the calories per gram.

Making foods like this the mainstay of yours it will make sticking to a very low-calorie diet much easier.

FOOD	CALORIE DENSITY (KCAL/G)
Lettuce	0.15
Spinach	0.23
Watermelon	0.3
Strawberry	0.32
Carrot	0.4
Orange	0.48
2% Fat Milk	0.5
Apple	0.52
Grapes	0. 69
Boiled Potato	0.87
Banana	0.89
Ketchup	1
Chicken Breast (No Skin)	1.1
Brown Rice	1.1
White Fish (Tilapia)	1.13
Tuna	1.16
White Rice	1.3
Pasta (Spaghetti)	1.31
Pork Loin	1.36
Quiona	1.43
Salmon	1.45
Egg	1. 48
Avocado	1.6
Whole Wheat Bread	2.48
Steak	2.5

My number one tip for structuring a diet around these foods would be to include a lean protein component and a fruit or veg competent in each meal.

Below are some examples;

BREAKFAST

Low-fat Greek yoghurt with berries and honey

Protein component: Greek yoghurt

Fruit/Veg component: Blueberries, Raspberries 

LUNCH

Ham sandwich with tomato, lettuce, mustard and low fat mayo

Protein component: Ham

Fruit/veg component: Lettuce, Tomato

DINNER

Chicken breast, baked potato with sour cream and Asparagus

Protein component: Chicken breast

Fruit/veg component: Asparagus

And What Foods Should You Avoid?

Just as important, is knowing the types of foods you should be avoiding for the most part.

This is going to involve calorie-dense foods (food that has a number of calories per gram) 

These foods generally won’t fill you up, but will provide a LOT of calories. Some of the worst offenders are below.

FOOD	CALORIE DENSITY
White Bread	2.64
Burger Patty	2.82
Mozarella	3
Raisins	3
Fries	3.07
Black Beans	3.41
Frosties	3.67
Mayonaise	3. 86
Nutella	5.41
Peanuts	6
Butter	7.21
Olive Oil	8.85

While my philosophy generally goes against banning specific foods completely, I do think that if you are limiting yourself to 1,000 calories a day, you should at least completely avoid any oil, butter, nuts or chocolate.

1,000 Calorie A Day Meal Plan

Ideally, when losing weight you shouldn’t use a meal plan.

Why?

Well what’s going happen once you’ve lost that weight, are you going to carry on using that same meal plan forever?

Of course you’re not.

You’ll go back to eating ‘normally’, or at least how you did before, and most likely put some (or all) of the weight you lost back on.

Then you’re back to square one – time to use a meal plan again.

Hopefully, you can see where meal plans fall down. Having said that they can have their uses and as long as you know that meal plans are a temporary solution, they can work.

Here’s an example 1,000 calorie meal plan.

If you want a few more examples of 1,000 calorie meal plans, check out my other post which has a few different options.

Meal	Food	Amount	Calories	Protein (g)
Breakfast	Small apple	120g	80	0.4
	Oatmeal	1 cup (234g)	154	5
	Almond butter	1 tbsp (16g)	90	2
Total			324	7. 4
Lunch	Whole wheat wrap	1 (60g)	90	3
	Canned tuna	3 oz (85g)	100	22
	Lettuce, tomato, cucumber	–	20	0.5
	Greek yogurt dressing	1 tbsp (15g)	60	0.5
Total			270	26
Snack	Medium orange	154g	62	1
	Almonds	10 (12g)	70	2
Total			132	3
Dinner	Grilled salmon	3 oz (85g)	206	22
	Steamed asparagus	1 cup (134g)	40	3
	Quinoa	1/2 cup (90g)	110	4
Total			356	31
Daily Total			1,082	67. 4

What Else Can You Do To Help You Stick to 1,000 Calories a Day?

In order to stick to 1,000 calories a day, you’re going to have to take as many measures as possible to keep yourself feeling full and satisfied.

If you don’t manage your hunger properly, the chances are you’ll be driven to eat high-calorie-dense foods which will quickly undermine all your efforts.

Here are my best tips for keeping a lid on your hunger levels throughout the day.

Limit exercise

I know, I know this sounds mental.

If you think about weight loss, exercise is probably the first thing on your mind.

But hold up.

Exercising too much could actually undermine your main goal. How so?

Well, if you are eating 1,000 calories a day, you might decide to start burning an extra 500 calories through exercise. This is a great idea in theory because it means you get to eat an extra 500 calories.

BUT…

It takes A LOT of exercise to burn 500 calories, and that amount of exercise will most likely aggressively stimulate hunger levels.

So, rather than eating 500 calories that you burnt via exercise, you might in fact eat back 750 calories.

This means that net net, you’ve eaten 250 calories more than you would have if you’d done no exercise.

So, your best bet is to exercise moderately and aim to burn an extra 100-200 calories a day through movement.

The best way to do this?

30 minutes extra of walking a day. Simple

Enough to burn some extra calories, but not so much that you’ll end up straving.

Drink Water

Yes, drinking water is boring but it does help to fill you up.

Your aim is to fill your stomach with food or liquid that contains as few calories as possible, and water contains exactly zero calories.

Drink. More. Water.

Drink Carbonated Beverages

Even better than drinking water, is drinking carbonated water.

This study found that carbonated water produced significantly higher feelings of fullness when compared with still water.

Makes perfect sense when you think that carbonated water contains bubbles, i.e. air, which take sup more room in your stomach.

Don’t like carbonated fizzy water?

Thought so.

Don’t worry, ‘fun’ fizzy drinks like Coke, Pepsi, Sprite etc will have a similar effect, just make sure you stick to the zero calorie/zero sugar versions

Go to Bed Early

When do you tend to overeat on calorie-dense foods like chocolate or peanut butter?

Yup, late at night when you’re watching Netflix laying on the sofa.

If you’re in bed, chances are you can’t be bothered to go all the way to the kitchen to grab a snack.

So, set a bedtime of 10pm to remove the likelihood of the snack cupboard being raided.

Summary

The amount of weight you’ll lose on a 1,000 calorie diet will depend on your current weight, and your activity levels.

If you can stick to 1,000 calories a day, you will lose weight very quickly (most likely more than 2lbs per week).

But the chances are you won’t be able to because it’s just too low for most people.

Go for a more moderate calorie deficit, and lose weight in a slower sustainable way, it’ll be much easier, you have a greater chance of success, and you’ll be able to maintain it in the long term.

References

Effects of Prescribing 1,000 versus 1,500 Kilocalories per Day in the Behavioral Treatment of Obesity: A Randomized Trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5771240/

Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/

Dietary intakes associated with successful weight loss and maintenance during the Weight Loss Maintenance Trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225890/

Oral Carbonation Attenuates Feeling of Hunger and Gastric Myoelectrical Activity in Young Women: https://pubmed. ncbi.nlm.nih.gov/28757533/

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Joe

Joe is an online weight loss coach and qualified personal trainer of 15 years who helps busy, professional men and women lose fat and build muscle.

Having a 9-5 desk-job, Joe understands the struggles of juggling a hectic life with trying to maintain a good physique.

If you want to know more, check out the about page, or get in touch

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Myths about metabolism and why people do not lose weight on 1000 calories? / Habr

In personal on vc.ru, I received the following feedback:

After reading the message, questions appear that I answer in the article below. The questions are:

• Why is it that the main character loses weight at 1500 kk in a sedentary job, and his mother does not lose weight by 1000 kk while working on her feet?

• Why does the main character, with a sedentary lifestyle, live on 2000 kk, like his friend, while exercising?

• Why are there no fast and slow metabolisms?

• A question not related to the opus above. Does the body slow down fat burning when the deficit increases? Because there is an opinion that with a strong energy deficit, the body, as it were, goes into a saving mode and does not give up fats.

What is metabolism?

Many people talk about metabolism as an organ that can be pumped up, flexed, kneaded and controlled. And they also think that for some, the metabolism works one way, while others work differently (better / worse). This is not entirely true.

First, a quick run through of the basics.

Metabolism occurs in every cell of the body. In fact, this is the sum of energy costs for anabolism and catabolism of substances in all cells of the body.

Therefore, if we lie down, the metabolism will be slowed down. If we walk, then the metabolism will be increased, as the muscle cells absorb energy and work to move the body in space. If we go and eat, then the metabolism will be even higher, because the stomach will begin to digest food.

To avoid confusion, it is immediately worth dividing the metabolism into three main components:

• Resting metabolism. This is the energy necessary to provide energy to all important organs and systems. As close as possible to a state of rest, we are in a dream. There is no activity, but energy continues to be burned so that all organs and systems of the body work.

• Thermic effect of food – energy consumption for digestion, assimilation of food and its passage through the gastrointestinal tract to the exit.

• Activity Metabolism is the energy required to move in space and maintain a straight standing, sitting or walking position. And in general, any muscle contraction: blinking, typing, talking, swallowing … Activity metabolism is also divided into non-training activity (unconscious, spontaneous) and training activity (conscious, planned).

Please note that up to 70% of all energy expended is spent on resting metabolism. Even if you lie down all day, you will use a lot of energy.

About 15% of energy is taken by non-training activities.

Training activity takes an average of 5-10% of the daily activity. People train for an average of an hour, and move for 14-16 hours. Even taking into account the intensity, training still loses in energy consumption.

A non-professional athlete will not be able to expend much energy through training, simply because he is not able to perform such a volume of work that would be equal to at least non-training activity, due to fatigue and lack of strength.

Another 10% of energy is spent on digestion.

The myth of accelerated (slow) metabolism.

Metabolism in all healthy people works the same way. It is almost impossible to speed it up while remaining healthy. Well, if you really want to disperse it, then fever, thyrotoxicosis or some types of cancer can help with this.

To have something to talk about, I propose to dwell on this review of research.

From it we learn that the difference in resting metabolism between people is 5-8%.

It turns out that 1 standard deviation of the population (68%) is 5-10% of the average metabolic rate, and 2 standard deviations (96%) are in the range of 10-16% of the average metabolic rate.

Most people do not differ in resting metabolic rate by more than 300 kk.

However, the review analyzed all people, regardless of gender, height and age. Therefore, a difference in resting metabolism of 600 kk between the 5th and 95th percentiles rather shows the difference between a petite woman and a 2 meter man. Unequal comparison. Obviously, a large body will spend more.

If we divide 20-60-year-old people at least by gender (but not by age, height and weight), then the difference of 600 kk is immediately reduced to ±139 kk in the case of only women and ±173 in the case of only men.

At this stage, it is already becoming clear that ±173 kk is not the value that would open your eyes to why someone eats and does not get fat, stretching on a chair, and someone cannot lose weight by 1000 kk ( it means that there is some mistake in the message above, a hidden unaccounted for factor, lies and manipulation, or just an exaggeration).

Organ weight also affects resting metabolism. And the organs are usually larger in those who are taller or weigh more.

In general, if you become more selective, do not take all people in a bunch, but separate them by sex, height, build, age, then with each stage of “sameness” the difference will be reduced to almost none. The probability that any random person will have a 600 kk more powerful metabolism is 0.50%. And most likely this person will simply be physically larger than you.

Metabolism in humans is not accelerated or slowed down, but varies depending on the amount of active cell mass ( it creates metabolism ), which is greater in those who are larger in complexion ( higher, more skin area, more organs, more muscles ) and less for those who are less.

But if we take 1 kg of cells from one 2-meter man and from another 1.6-meter man, then these pieces will have the same metabolism. But in general, a 2-meter-long man will have a higher metabolism, because he has more than a kilogram of active cell mass.

There is only one way to safely increase metabolism – by increasing the amount of active cell mass. The only available way is to increase the muscles. And then 1 kg of muscle consumes about 15 kk per day, while at rest. Not so much.

How is it that a 42-year-old woman cannot lose weight on 1000 kk, if 1000 kk is the minimum requirement of the female body for survival, and the woman is also actively working? Something doesn’t add up here. But we are one step closer to the solution.

Let’s return to the study we started with. There is another interesting point there. Quote:

“Total daily energy expenditure in humans varies by several fold not due to changes in resting metabolic rate, diet-induced thermogenesis, or exercise thermogenesis, but rather due to variations in non-exercise activity.”

Active cell mass works the same for everyone according to the same biological laws and is regulated by the same genes. Therefore, by itself, the mass at rest cannot serve as an unambiguous and significant factor of differences. The defining difference may be how this active mass is used.

The main differences between people occur in activity, and to a greater extent in everyday life. Someone had an awl in one place, while someone had this place glued to the chair.

Initially, we underestimate energy consumption in everyday life, considering it “nothing.” Therefore, it seems to us that sitting at the table “we are doing nothing.” We do not consider or evaluate getting up from a chair and staggering around the room during a confcall as some kind of activity. And you can still twitch your foot endlessly. All this is a vacuum not worthy of our attention and analysis. And in fact, non-training activity is the most energy-consuming item.

But we tend to overestimate training, because there we sweat and it’s hard for us. The concentration of intensity in a narrow period of time gives a distorted idea of ​​energy consumption. In fact, we do not spend much energy in training.

Therefore, our addresser initially builds an assertion on an error. If his friend is exercising, it does not mean that he automatically spends more calories. Because he does not spend much on training, and later may be less active in everyday life. And the hero of the letter himself spends a lot of energy during the day due to non-training activity. Therefore, their consumption may be equal.

Questions 2 and 3 are closed.

The myth about those who do not lose weight by 1000 kk

It remains to figure out why a woman does not lose weight by 1000 kk, although she must make ends meet at such a living wage.

According to some individual studies, the energy consumption of only the 5 largest internal organs reaches 1385 cc per day. And there is also skin, muscles, blood…

Of course, the metabolism slows down during weight loss, but in the case of missing weight loss with 1000 calories consumed, the metabolism should slow down until the liver or brain and lungs are completely turned off.

Although the brain may indeed be switched off at the point of food control. The human ability to track calories shed is atrocious.

That people lie about how much they eat is a scientific fact.

Most people underestimate the amount of calories they have eaten. The degree of underestimation may vary depending on weight, income, education, gender and psychological characteristics.

The degree of underreporting can be very serious. For example, in a study of identical twins, in a pair of which one of the twins was obese and the other was of normal body weight, obese twins were underestimated by an average of 800 kk, and the normal was underestimated by 400 kk.

And in another study, the underreporting went up to 2000 kk, while women were informed that their reports would be checked.

However, underreporting occurs even when people are paid to report accurate data about their consumption.

What if we take people with a higher nutritional skill? Let’s say the nutritionists themselves? And even here there will be a jamb. In a study where 10 female nutritionists were compared with 10 women from other professions, but all of them were approximately the same weight, nutritionists underestimated, although less, but still underestimated (223 ± 116 kcal / day versus 429±142 kcal/day) . That is, even the skill is not 100% protection.

Here is the answer to the question. Considering that 1000 kk is not enough even to maintain life, even if just lying down, an active woman of 42 years old cannot but lose weight by eating 1000 kk. Rather, she simply keeps an inaccurate record of calories consumed for various reasons.

Most common: incorrect portion sizes or product descriptions; undercounting due to the fact that the task itself can be quite tedious, and people may simply not be diligent enough when weighing and accounting for all products; in the end, the KBZhU data on the packages may not be accurate and reach 8-18% deviation.

The myth about the valuable fat that the body saves.

To make this post about metabolism complete, let’s discuss another myth that says “the greater the calorie deficit, the less fat you will lose. ” I even met “the more fat you will store.”

Metabolic adaptation is the process of slowing down certain bodily functions in order to conserve energy.

It really exists.

One of the most valuable works on this subject was made by Ansel Kees back in 1950 year.

Losing less fat with a greater deficit is mathematically impossible. If you start subtracting 2 from 100, and not 1, then you will reach 0 faster.

Deficiency does not have a U curve, where there is an insufficient deficit, an optimal one, and an excess deficit, at which we no longer lose weight. This is impossible according to the law of conservation of energy.

The weight loss and adaptation curve is more like an inverted J, where a larger deficit leads to faster weight loss, and adaptation is a catch-up variable.

For example, with a support rate of 2400, we began to lose weight by 2000 kk. Metabolic adaptation kicked in and let’s say in a few months 2000 kk became support for us. We lower consumption to 1600 and the same thing happens. The moment adaptation catches up, we lose fat.

Adaptation cannot cross and overtake the consumption curve. To adapt so strongly that reduced calories suddenly become a surplus will not work. Just as we cannot reach zero with such adaptation. In fact, it is equal to death. We cannot, by eating less, lose less, let alone store more. This is against the laws of physics.

In the most severe conditions, energy consumption may slow down to a maximum of basal metabolic rate, but no more. But even this is not a realistic scenario.

In practice, I can say that I have never encountered metabolic adaptation in wards, when, with all attempts, great diligence, accurate counting, the weight stopped and did not move. It has never happened that while maintaining deficit conditions, the deficit level became a support level.

After talking with the wards, analyzing and analyzing the mistakes, it became obvious that the reason 99% of cases of weight stagnation are simply accumulated fatigue from constant food control, careless accounting of products and frequent retreats and diets. Never has adaptation itself become a threat to the outcome. Only our lack of assembly and frivolity harms him.

In a non-clinical setting with access to any food and a large selection of tasty foods, you will not be able to bring yourself to the metabolic adaptation in which deficiency becomes a support. On super-deficient diets, weight loss stops because people, experiencing severe hunger, begin to eat more.

This is what men who ate at 1570 kk for 6 months, caught a heavy metabolic adaptation and still continued to lose weight.

It is impossible to go below basic energy requirements. As long as you are alive, the organs will work and will expend energy and will expend as much as is necessary for normal functioning.

The body cannot use less fat when there is an energy deficit, because it will have to do so in order not to die.

Such things. Hope it was helpful and informative! And thanks for your attention!

I run the Terentiev Fitness Telegram channel about training, nutrition, sports lifestyle. I give useful recommendations for trainees, share the experience of my wards. Subscribe! I will be glad to see you.

Diet for 1000 calories (oatmeal, ham, buckwheat, broccoli) – losing weight on a trendy diet otherwise. If you have a mathematical mindset, excellent memory, courage and desire to lose weight – this diet is for you! You need to eat wisely, giving preference to healthy foods, exclude sugar, convenience foods, sweet soda and packaged juices, alcohol and fast food from the diet.

As with many diets, the recommendations are: more fluids throughout the day, mostly still mineral water and green tea; three main meals and several snacks; dinner 3-4 hours before going to bed; maximum sleep, fresh air and movement.

A 1000 calorie diet should not last more than 7-10 days, otherwise the metabolism will slow down and the body will start working in a mode that will be harmful to health.

1000 calorie diet breakfast options:

• 50 grams low-fat cottage cheese, two rye bread toasts;
• Soft-boiled egg, slice of bran bread, 10 grams butter, 1/2 grapefruit;
• A glass of low-fat milk, a cup of coffee without sugar;
• 200 grams of oatmeal boiled in water, a spoonful of honey;
• Natural yoghurt, whole grain bread, jam.

1000 calorie lunch options:

• Apple / peach / orange / pear / handful of seasonal berries;
• Banana;
• A glass of kefir;
• 50 grams of nuts.

1000 calorie lunch options:

• 200 grams grilled or steamed fish, 2 tomatoes;
• 200 grams of lean beef, boiled or steamed, salad leaves dressed with olive oil and lemon juice;
• Bean soup, 70 grams of chicken breast baked in foil, vegetable stew;
• Broccoli soup, 150 grams of stewed turkey, cucumber.

1000 calorie snack options:

• Fruit;
• Nuts;
• Boiled corn;
• A glass of non-fat milk, whole grain bread;
• Bran bread toast, 50 grams of hard cheese.

1000 calorie dinner options:

• 100 grams lean ham, lettuce;
• 200 grams of low-fat cottage cheese, jam, a cup of cocoa;
• 200 grams of buckwheat boiled in water, 100 grams of boiled sausage;
• 100 grams of canned fish in oil, salad of fresh vegetables and herbs;
• 300 grams of vegetarian soup, rye bread toast.