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Is it ok to eat 1000 calories a day: The 1000 Calorie Diet Guide: What To Expect

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The 1000 Calorie Diet Guide: What To Expect

A 1000 calorie diet involves eating only 1000 calories a day. This can be thought of as an extreme or highly-restrictive diet and is generally not recommended for most people due to the fact that it is significantly below their daily energy needs.

However, a 1000 calorie diet plan can be appropriate for smaller people who have a lower BMR and aren’t particularly physically active or for obese or morbidly obese individuals (BMI over 30 kg/m2) under medical supervision.

In this article, we will discuss a 1000 calorie diet, including what a 1000 calorie meal plan looks like, and if 1000 calorie diet plans actually work.

We will cover: 

  • What Is a 1000 Calorie Diet?
  • Are 1000 Calorie Diets Safe?
  • Do 1000 Calorie Diet Plans Work?
  • What Can You Eat On a 1000 Calorie Diet Meal Plan?

Let’s get started!

What Is a 1000 Calorie Diet?

A 1000 calorie diet plan involves eating 1000 calories a day.

Some people choose to follow a 1000 calorie meal plan every day in the week, or they may eat 1000 calories a day a few times per week or every other day, interspersed with higher calorie days with normal eating.

The latter approaches tend to be safer, healthier, and more sustainable for most dieters.

Are 1000 Calorie Diets Safe?

In general, habitually eating 1000 calories a day is not advisable or sufficient for most individuals. 

According to the National Health Service (NHS) in the UK, a “very low-calorie diet” provides about 800 calories or fewer, so although a 1000 calorie meal plan isn’t quite below this threshold, it is certainly a low-calorie diet and an insufficient energy intake for most people.

In general, very low-calorie diets with such severe restrictions are reserved for morbidly obese people who are planning to have weight loss surgery, preparing for fertility treatments, or managing diabetes. Such caloric restriction is rarely indicated for healthy individuals.

The NHS reports that very low calorie diets require medical supervision and should only be followed for a maximum of 12 weeks. 

Do 1000 Calorie Diet Plans Work?

The effects of a 1000 calories diet will depend on your body size, activity level, how long you follow the diet, how often you eat 1000 calories a day (every day or periodically), and the quality of your 1000 calorie diet plan.

In general, you can expect initial weight loss when following a 1000 calorie diet because most people need significantly more calories per day.

According to the NHS, the recommended calorie intake for women is 2,000 calories a day and 2,500 calories per day for men. Your caloric needs will be higher if you are larger or physically active. 

Therefore, eating 1000 calories per day represents a caloric deficit of 1000-1500 calories per day for most people, depending on sex.

You can estimate your BMR with online calculators such as the one here. Learn more about calculating your TDEE here.

You can also estimate your caloric needs here.

Although the Centers for Disease Control and Prevention (CDC) does recommend creating a caloric deficit to lose weight, a deficit of no more than 3,500-7,000 calories per week—which would yield 1-2 pounds of fat loss—is the suggestion for effective and sustainable weight loss. 

Therefore, eating 1000 calories per day every day could be workable for smaller individuals, but men or those with higher caloric needs may need to alternate eating 1000 calories a day with a higher caloric intake. 

Additionally, the suggestion is to generate this caloric deficit through a combination of dietary limitations and daily physical activity.

Some studies suggest that crash dieting can do more harm than good, especially from a psychological perspective. 

Furthermore, there’s a lot of evidence to suggest that many extreme diets that are not well-balanced and don’t include enough calories lead to rebound weight gain. In this way, although you may initially lose weight on a 1000 calorie diet, once you return to your normal way of eating, you will regain the weight that you lost.

Ultimately, this can lead to the phenomenon termed “yo-yo dieting,“ in which a dieter cycles between losing and regaining weight as they start and stop different diets.

This is thought to occur due to a survival mechanism known as adaptive thermogenesis.

Essentially, our bodies are capable of implementing metabolic adaptations when food is scarce, and energy intake is not meeting energy output.

Adaptive thermogenesis helps your body conserve calories to minimize weight loss, which was necessary in primitive times when food could be scarce. 

Although eating 1000 calories a day in modern times is usually a deliberate decision to help lose weight, when prolonged or frequent, it can cause the same biological protective mechanisms to decrease metabolic rate and become more efficient at utilizing the limited number of calories coming in.

As a result, your basal metabolic rate (BMR) can drop, and your body simultaneously becomes adept at conserving calories by reducing energy expenditure in numerous ways. 

For example, there can be an increase in the secretion of fat-storing hormones such as insulin and peptide YY, a decrease in body temperature and the rate of digestion, and hormonal changes that can increase hunger and decrease the feeling of satiety to encourage you to eat more. 

Finally, energy levels decrease, reducing the desire to exercise and be active throughout the day, and reducing the potential intensity of those activity levels.

Therefore, if you are going to follow a 1000 calorie diet, it is usually best to do so in a cyclic pattern, much like carb cycling or alternate day intermittent fasting, in which some days you eat 1000 calories a day, and other days in the week you eat the number of calories your body actually needs.

This may help “trick” your body into thinking food is not scarce so that the adaptive thermogenesis response does not kick in.

What Can You Eat On a 1000 Calorie Diet Meal Plan?

A 1000 calorie diet meal plan doesn’t necessarily have foods that are banned, but because the daily calorie limit is so low, focusing on volumetrics with your eating, which means trying to eat nutritionally-dense but not calorically-dense foods, is the best way to feel satiated on so few calories.

This involves eating lower-calorie foods that still fill you up, such as foods high in fiber and water, and minimizing calorically-dense foods such as fats, oils, processed foods, refined grains, packaged snacks, and sweets, as these foods won’t be as filling and provide very little nutritional value.

Here are good foods to eat on a 1000 calorie meal plan:

  • Vegetables: Spinach, kale, Swiss chard, bok choy, broccoli, zucchini, carrots, artichokes, leeks, cucumbers, onions, cauliflower, asparagus, radishes, etc.
  • Low-Sugar Fruits: Pears, melons, oranges, apricots, berries, lemons, kiwis, tomatoes, etc.
  • Fish and Seafood: Salmon, trout, cod, haddock, flounder, sardines, tuna, mackerel, lobster, crab, scallops, shrimp, mussels, clams, squid, etc.
  • Poultry: Chicken, turkey, duck, quail, etc. Lean cuts are best.
  • Egg whites and eggs
  • Low-Fat Dairy: Cottage cheese, skim milk, Greek yogurt, etc.
  • Unsweetened Beverages: Tea, coffee, water, club soda, etc.
  • Lean Meats: Bison, lean pork, lean beef, etc.
  • Legumes, whole grains, and starchy vegetables in moderation

Foods to avoid due to either high caloric content or low nutrient density include the following: 

  • Nuts and Seeds: Almonds, pistachios, walnuts, cashews, pecans, chia seeds, flax seeds, peanut butter, peanuts, pumpkin seeds, tahini, nut butter, sesame seeds, hemp seeds, sunflower seeds, macadamia nuts, Brazil nuts, etc.
  • Fats and Oils: Cream, butter, ghee, olive oil, avocados, flaxseed oil, coconut oil, coconut, margarine, etc.
  • Full-Fat Dairy: Cream, whole milk, reduced-fat milk, ice cream, buttermilk, fatty cheeses, etc.
  • Fatty meats
  • Processed grains
  • Desserts and Sweets: Ice cream, pastries, cookies, doughnuts, pies, pudding, sweetened yogurt, etc.
  • Dried Fruit: Dried apricots, raisins, dried dates, prunes, etc.
  • Sweeteners: Sugar, honey, agave, high-fructose, corn syrup, jellies, jams, pudding, fruit juices, soda, sweet tea, applesauce, etc.

With your 1000 calorie meal plan, try to space out your meals and divide your calories throughout the day with roughly a 250-calorie breakfast, 350-calorie lunch, and 400-calorie dinner. Drink plenty of water.

When you are eating so few calories per day, food quality really matters. Make sure you are eating a balanced diet and taking the supplements necessary to prevent deficiencies. 

Work with your doctor or a registered dietician to devise a healthy 1000 calorie meal plan or healthier alternative diet that better meets your needs.

If you have thought about intermittent fasting as a weight loss tool, check out our guides here.

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1000 Calorie Diet Plan For Weight Loss- What To Eat & Avoid

What you should eat and avoid, easy recipes, and everything else you need to know

Image: Shutterstock

A 1000-calorie diet is specifically designed for rapid weight loss, and the logic behind this plan is simple. Give your body fewer calories, and you are bound to lose weight rapidly, even with little or no exercise. As part of this diet, you take limited carbohydrates, lean protein, and more vegetables and fruits that offer fewer calories. According to studies, this caloric deficit diet may help you lose weight by 8% on average, but the approach is only short-term (1).

Barbara Kovalenko, a nutrition consultant, says, “Eating 1,000 calories per day can cause weight loss, but it depends on a variety of factors, such as your starting weight, muscle mass, and activity level. It is also important to note that a calorie deficit alone is not always the most effective way to lose weight and maintain a healthy lifestyle.”
She adds, “Gaining weight while eating 1,000 calories per day could be due to a variety of factors, such as underreporting calorie intake, overeating on high-calorie foods, or not being active enough. It’s important to consult a healthcare professional or registered dietitian to determine the best plan for you.” Keep reading to know more!

Note: Consult a nutritionist or a doctor before taking up this diet as it requires a drastic caloric restriction.

In This Article

The 1000 Calorie Diet Chart (Sample Plan)

This 1000 calorie diet chart is a sample menu that can be followed by anyone who wants to lose weight drastically. The plan may vary based on your weight and physical activity. Consult a doctor or a dietitian to adjust it according to your body’s requirements.

Variation 1

MEALWHAT TO EATCALORIES
Early MorningApple cider vinegar and warm water6
Breakfast2 boiled egg whites and a bowl of fruit86
Pre-Lunch100 g of low-fat yogurt154
LunchLettuce taco with yogurt sauce351
Post-Lunch1 bowl of watermelon46
Evening SnackGreen tea and 2 digestive biscuits142
DinnerVegan salads with fat-free salad dressing221
Total Calorie Intake – 1008

Useful Tip – You can also have green tea in the morning instead of a detoxification drink.  Green tea has 0 calories. A study done on mice states that it is rich in the antioxidant epigallocatechin gallate (EGCG) that has an anti-obesity effect (2). However, its excess intake can cause electrolyte imbalance. Hence, practice moderation.

Variation 2

MEALWHAT TO EATCALORIES
Early MorningHoney, lemon juice, and warm water70
BreakfastOatmeal with strawberries101
Pre-LunchGreen tea0
LunchCabbage soup and 100 g low-fat yogurt227
Post-Lunch1 peach and 1 orange98
Evening SnackGreen tea and 2 digestive biscuits142
Dinner1 bowl of boiled lentils with stir-fried French beans, capsicum, and peas with a dash of chopped garlic386
Total Calorie Intake – 1024

Variation 3

MEALWHAT TO EATCALORIES
Early MorningVeggie smoothie made of 1 carrot, 1 tomato, 1 cucumber, and a handful of spinach98
BreakfastSoy milk, 1 slice of multigrain bread, and 2 boiled egg whites OR Soy milk and 1 banana157 OR 159
Pre- Lunch1 glass buttermilk (if following a non-vegan diet) OR 1 glass watermelon and kiwi juice40 OR 91
LunchChicken clear soup with veggies OR Roasted veggies with 100 g yogurt187 OR 152
Post-Lunch1 pear and 1 orange143
Evening SnackGreen tea and 2 digestive biscuits142
DinnerBaked fish and 100g yogurt OR Vegetable clear soup (cabbage, onion, garlic, carrot) with 2 slices of whole wheat bread.296 OR  265
Total Calorie Intake – 1050

Video – Expert Speaks About 1000 Calorie Diet

In this video, StyleCraze’s in-house diet expert speaks about the 1000-calorie diet. She provides a complete picture of what is good for dieters who want to try the 1000-calorie diet. Watch this video to know more:

What To Eat

The selection of foods for a 1000-calorie diet should be done carefully to create a healthy menu that will get you the desired results.

  • The 1000-calorie diet plan should incorporate foods that are rich in vitamin B, proteins, and fiber, normally found in wheat foods and enzymesi  XProteins that help speed up chemical reactions in the body that are responsible for metabolism. .
  • This diet is a low-fat diet as it demands a reduction in whole food types, like carbs or trans fats, as your body requires nutrition to improve overall health.
  • Calcium can be included in this high-protein diet by taking low-fat milk and green vegetables. Do not ignore fruits and vegetables.
  • Fruits like oranges, cantaloupes, kiwi, pears, strawberries, and numerous other berries that offer minimal calories can be used in salads.
  • Green veggies like spinach, celery, zucchini, broccoli, and artichokes are rich in vitamins and minerals besides being low-calorie ingredients, making them perfect for this low-carbohydrate diet.
  • A single portion of cabbage contains just 35 calories but is pretty rich in nutritional fiber.
  • Apart from this, vegetables like cucumber, celery, and eco-friendly peppers have high water content.

Quick Tip

If you follow a vegan diet, opt for meal replacement for dairy alternatives that are fortified with nutrients such as calcium and vitamin D.

What Not To Eat

Here is the list of foods you should absolutely avoid when you are on the 1000-calorie diet:

  • Fats And Oils – Coconut oil, groundnut oil, walnut oil, palm oil, avocado oil, lard, and other animal fat oil, butter, peanut butter, almond butter, cashew butter, cheese, cream cheese, and ghee.
  • Seeds And Nuts – Hazelnuts, cashew nuts, watermelon seeds, walnuts, pine nuts, desiccated coconut, peanuts, Brazil nuts, pistachio, and chia seeds.
  • Dry Fruits – Dates, prunes, dried currants, apricots, figs, and cranberries.
  • Fruits, Veggies, And Legumes – Avocado, mango, litchi, chiku, custard apple, potato, corn, lima beans, and soybeans.
  • Proteins – Beef, pork, lamb, and tofu.

Grocery List

Before creating a 1000-calorie diet plan, you need to make your kitchen healthy. Before your meal planning, plan your grocery list beforehand. Here is a list of items that you need to stock up on before you start this diet:

  • As it is a low-carb plan, limit buying any grains.
  • Seafood, fish, and lean protein like chicken breast.
  • Pulses and legumes.
  • Seasonal colorful fruits and vegetables.
  • Low-fat milk and dairy products.
  • Spices and condiments to boost your metabolism.

The 1000 Calorie Diet Recipe

You can control your calorie intake per day, but that does not mean you have to eat boring food. Make your meals exciting and tasty using seasonal veggies, meat, and spices available in the supermarket, but with a twist. You can consume these recipes while adhering to your portion control. Also, maintain a macronutrient balance to achieve easy weight management without giving up on taste.

1. Lettuce Taco With Yogurt Sauce

Image: Shutterstock

What You Need
  • 2 fresh lettuce leaves
  • 1/2 cucumber
  • 1/2 cucumber
  • 1/2 red and yellow bell peppers
  • 1 tomato
  • 1/2 skinless chicken breast
  • 1/2 tablespoon lemon juice
  • 1/2 jalapeno
  • 100 g yogurt
  • A handful of cilantro
  • 1 teaspoon chili flakes
  • A pinch of salt
  • A pinch of pepper
How To Prepare
  1. Season the skinless chicken breast with salt and pepper and boil it.
  2. Shred the boiled chicken breast.
  3. Grate the cucumber.
  4. Julienne the bell peppers and slice the tomato.
  5. Slice the jalapeno.
  6. Take 100 g yogurt in a medium-sized bowl.
  7. Add the grated cucumber, a pinch of salt, and chili flakes. Mix well.
  8. Wash the lettuce leaves.
  9. Place the sliced tomatoes on the lettuce leaves.
  10. Add the shredded chicken.
  11. Add a little salt and black pepper if needed.
  12. Add the bell peppers and jalapenos.
  13. Put a generous dollop of yogurt sauce on top.
  14. Finally, add a few cilantro/coriander leaves.
Vegetarian Alternative

If you are a vegetarian, instead of chicken, you can add carrots, stir-fried broccoli florets, and button mushrooms.

Benefits
  • The skinless chicken breast is low in calories and a good source of protein, iron, and polyunsaturated fati  XA type of healthy fat that includes omega-3 and omega-6 fatty acids, which are necessary for brain function. (3).
  • Cucumbers are super low in calories. They are good sources of vitamins C and A, magnesium, iron, calcium, and potassium (4).
  • The colorful bell peppers are rich in vitamins C and A, potassium, dietary fiber, and minerals, such as magnesium, potassium, and iron (5).
  • Lettuce leaves are low in calories and a good source of vitamins A and C, iron, calcium, magnesium, and potassium (6).
  • Yogurt is a good source of good gut bacteria that help in digestion (7).

Related: 14 Home Remedies For Digestive Problems And Prevention Tips

2. Delicious Vegan Ribbons Salad

Image: Shutterstock

What You Need
  • 1 zucchini
  • 1 carrot
  • 1 tomato
  • A handful of spinach
  • 1 tablespoon of sesame oil
  • Juice of half a lemon
  • A few coriander leaves
  • A pinch of salt and black pepper
How To Prepare
  1. Peel the zucchini and carrot into thin ribbons.
  2. Julienne the tomato.
  3. Roughly chop a handful of spinach.
  4. Make the salad dressing by adding sesame oil and lemon juice in a separate bowl and beating the mixture.
  5. Add a little salt and pepper to the salad dressing. Mix well.
  6. Add the salad dressing to the veggies.
  7. Mix well to coat the dressing evenly on the veggies.
  8. Garnish with coriander leaves.
Non-Vegetarian Alternative

You can add 2-3 thin slices of turkey bacon to this salad.

Benefits
  • Zucchini is a low-calorie food and a good source of vitamins C, B6, and A. It has a good amount of potassium, magnesium, dietary fiber, and iron (8).
  • Carrots are very rich in vitamin A, potassium, magnesium, and dietary fiber (9).
  • Spinach has a good amount of vitamins A, C, and B6. It is also a good source of magnesium, iron, potassium, calcium, and dietary fiber (10).

Role Of Exercise When On The 1000-Calorie Diet

Image: Shutterstock

Exercising is a healthy habit. However, the 1000-calorie diet is a low-calorie diet plan for you to lose weight quickly. That is why rigorous exercising is not recommended when you are on this diet. Here’s what you can do:

  • Go for a medium-paced walk for 30 minutes daily.
  • Do some stretching exercises to improve blood circulation.

Related: 12 Effective Foods To Improve Blood Circulation In The Body

  • You can try low-impact exercises that burn calories without causing any pain in the joints and muscles.

Caution:If you feel weak after exercising, consult a doctor and stop working out.

Benefits Of The 1000 Calorie Diet

Image: Shutterstock

  • The 1000 calorie diet is considered useful when it comes to burning calories at a fast rate as it is a low-calorie diet. This diet is apt if you intend to lose a few pounds quickly or pave the way for a long-term weight loss plan. It could also lead to ketosis (a metabolic state where the body uses the body’s fat for energy due to a lack of carbs), which may help in additional weight loss.

Related: 15 Best Remedies To Lose Weight Naturally In 2 Weeks

  • The sample menu of this diet plan provides good nutrition when it is well-balanced.
  • This diet primarily emphasizes the consumption of fruits and vegetables as they have few calories and high water content. Hydration is key, and their fiber also promotes hunger management by creating a feeling of fullness.
  • It is simple and easy to follow, encourages healthy eating, enables you to shed a few extra pounds, and boosts your confidence.

Quick Tip

Keep a progress journal where you can record what works for you, any mood swings, and how you are doing with your weight loss efforts.

Side Effects Of The 1000 Calorie Diet

Image: Shutterstock

  • As it is a low-calorie diet, it lacks certain vital nutrients that provide energy to the body.
  • Nutrient deficiencies in this diet can cause dehydration, loss in muscle mass, lack of energy, slower heart rate, hair loss, lower blood sugar levels or an increase in the body’s insulin resistance, and weaker nails.
  • The drastic cut in calories lowers your metabolism. A lower metabolic ratei  XThe basal metabolic rate (BMR) indicates the least number of calories required by the body to function while at rest. results in rapid weight gain when the caloric intake is increased in the future (11).
  • This diet is suitable for women who have a small frame. It is not considered suitable for men. It can be potentially dangerous for people who have well-built or athletic bodies.
  • Starvation is another ill effect of this diet. Exhaustion resulting from the diet can make you susceptible to injuries.
  • It can cause fatigue and loss of concentration and make you moody.
  • It can cause insomniai  XCommonly referred to as sleeplessness, it is a sleep disorder that involves consistent problems with falling and staying asleep. .

What Should You Follow?

Do’sDon’ts
Follow the diet for not more than 10 days.Do not overeat.
Consult your doctor before following the 1000-calorie diet.Avoid alcohol and sweetened and carbonated beverages.
Go for medium-paced walks and light exercises.Do not sit in one place for too long.
Include lots of fresh fruits and veggies in your diet.Do not skip any of the meals.
Consume a good amount of proteins to build your muscle strength.Do not take stress if you have gone a little above 1000 calories one day. Skip the bowl of watermelon the next day and have a cup of green tea instead.
Drink enough water.Do not stay awake late at night.

Note: As it is a low-calorie diet plan, you must consume multivitamin and mineral supplements along with vitamin D3. Always consult a doctor before taking any supplements. Also, consult your doctor before combining the low-carb diet with intermittent fasting.

The 1,000-calorie diet helps you lose weight rapidly, provided it has a good balance of macro and micronutrients. It is a low-fat, low-carb, and moderate protein diet that comprises mostly fruits, vegetables, and lean protein like chicken breast and seafood. However, this diet has to be followed under the supervision of a certified dietitian, as an imbalanced low-calorie diet can slow down metabolic rate and cause fatigue, dehydration, hair loss, and muscle loss. Moreover, it is not recommended to do high-impact exercises on this diet. However, you can go on a 30-minute medium-paced walk or do low-impact exercises.

Frequently Asked Questions

Why am I not losing weight although I am eating 1,000 calories a day?

Mary Sabat, RDN, says, “If an individual is not losing weight after eating 1000 calories a day, it could be because of several factors, such as lack of physical activity, an unhealthy diet, hormonal imbalances, or other health conditions.”

How many pounds can you lose if you go on a 1000-calorie diet?

With a 1000-calorie diet, you can reduce up to 8% of your present weight. Every body type is different, so weight loss may vary from anywhere between 5 pounds to 10 pounds.

What lean proteins can I have while on the 1000-calorie diet?

You can have skinless chicken, turkey, fish, button mushrooms, and lentils. Avoid beans, tofu, beef, and pork.

I weigh 250 lbs and want to lose weight quickly. Can I go on the 1000-calorie diet for a month?

Depending on your body type, metabolic rate, genetics, age, and medical history, you need to follow a diet that will not harm your body in the long term. Exercising is a healthy option to start with. If you starve yourself, you will gain weight instead of losing it. Seek your doctor’s advice so that your calorie intake is reduced gradually.

Can I lose weight without exercising if I am on the 1000-calorie diet?

Since the 1000-calorie diet has way lesser calories than what you should normally intake, you can pretty much do without exercising. Do some stretching and medium-paced walks to maintain your blood circulation and muscle strength.

I am a breastfeeding mother. Is the 1000-calorie diet right for me?

If you are breastfeeding, it is not advisable to go on a low-calorie or very low-calorie diet. You should consult your doctor or dietitian to know whether you can go on a low-calorie diet so soon.

Can I have a cheat day while on the 1000-calorie diet?

Yes, you can. Make sure you eat in less portions. This will help you the next day. If you eat about 2000 calories (or more), and the next day you want to fast, that is not an option and is not recommended at all. Once a week, you can have slightly more than 1000 calories, say 1300-1400 calories. Nullify the effect by sticking to the diet and drinking green tea at least twice a day for the next two days.

Key Takeaways

  • This diet containing 1000 calories per day is for quick weight loss.
  • This diet includes foods high in protein and fiber and limits carbs and trans fat.
  • Some side effects of this diet are fatigue, a slower heartbeat, and a slowed metabolism.
  • Rigorous exercise is not recommended while following this diet.