Do you want to go on a 1000 calorie meal plan? If you like, there are certain things that you have to do to ensure that you have a safe and an effective diet journey. These 6 things will help you to limit the risks that a 1000 calorie diet may hold:
Book an appointment with your doctor and dietitian
Before you go on any new diet or exercise plan, it is recommended that you first consult your doctor and your dietitian (nutritionist). She will take all the necessary factors in to consideration to advise you whether such a diet would be safe for you.
Make sure that you are aware of the dangers/risks
Don't be fooled to think that a 1000 calorie meal plan only hold in good things like weight loss. It also has some risks, and you should be aware of those risks and also understand their implications before you go on a 1000 calorie diet.
Choose a 1000 calorie diet plan that is healthy
Have a look at the most popular 1000 calorie a day diets, and try to find one that is still healthy and balanced. It should still include most of the food groups,, and it shouldn't cut any out.
Fill up on water
Change your exercise plan
You will need to take your exercise a bit lighter while you are on a 1000 Calorie diet. Reduce the intensity of the cardio and change your weights so that you use lighter ones. This will prevent fatigue and will ensure that you don't exhaust yourself.
Get rid of all the temptations
Have a look at your cupboards, fridge and freezer and get rid of all the foods that will tempt you on your 1000 calorie meal plan. It will help you to stick to your diet plans.
It is always a good idea to consult your health practitioner before commencing dieting.
The First Step
Start with clearing out all the junk food in your kitchen. The 1000 calories that you are required to consume during the day should not be in the form of a loaded burger, a bar of chocolate and a sugary drink.
The meal has to be a healthy, fiber rich, balanced menu. Replace all junk food with fresh fruits and vegetables that are low in calories.
What to Drink
It is essential to drink plenty of fluids, but the fluid should be in the form of water or zero calorie beverages. So, the next step would be to get rid of all the sugary drinks you have stocked up. Stock up on water, green tea and protein powders instead. A protein shake will do wonders when you need energy without adding calories.
A Sample Diet
A sample diet of 1000 calories can be made possible using a cup of fruit, a cup and a half of vegetables, four ounces of grains, three ounces of meat and beans, two cups of milk, about four teaspoons of oil and another 171 calories that can be used to your discretion.
This diet is recommended by the USDA and such a diet will ensure that you get the necessary number of nutrients and essential fats, even if calorific intake is low.
A Sample Meal Plan
Breakfast: You can have a cup of cereal, a cup of skimmed milk and a small banana for breakfast.
Morning Snack: For a second breakfast/snack, you can enjoy a cup of skim milk mixed with 1/2 cup of frozen strawberries.
Lunch: The main constituents of lunch will be sandwiches and fresh fruit. You can have two slices of wheat bread, three ounces of lean meat with a thin spread of mustard, a slice of low-fat mozzarella cheese and a plum.
Afternoon Snack: Hungry again? You can enjoy any delicacy of your choice of about 100 calories.
Dinner: The number of total calories for dinner should be around 510 calories. Dinner would be a perfect cup of beans of your choice, two small tortilla shells, one cup lettuce (shredded), two slices of mozzarella cheese, a serving of sour cream and some rice.
You can have a cup of strawberries for a snack before bed.
This is only a sample. You can download and print off a variety of menus from our website specially designed for the 1000 calorie plan. In addition to the above, you can drink water and green tea, so you are never really on an empty stomach or left feeling less than full.
Calorie Diets
In generic terms, a diet plan of 1000 or other calorie servings contains three servings of fruits, five servings of grains, two servings of vegetables, six servings of dairy products and two servings of meat and beans, i.e. proteins. All foods should be fresh as much as possible and, at any rate, processed and canned 'ready meals' should be avoided.
Exercise
A little exercise is of vital importance for the success of this diet plan. Some physical exercises at home and some cardio like a long walk will speed up your weight loss.
Do not aim for too rigorous exercises, since your body will not be prepared for too much physical activity when on a lower calorie intake.
Your health practitioner will be able to point out the various exercises suited for you during your diet.
You can also get some protein powders which can be mixed with milk or water to create milk shakes which can be taken as mid-day snacks. Also, forget about sweetened beverages.
It is essential to drink many fluids, but the fluids should be in the form of water or zero calorie beverages. If you need variety in taste, green tea is also an excellent option to keep your body hydrated.
Sample Diet Plans:
A sample diet plan of 1000 calories can be achieved by consuming roughly a cup of fruits, one, and a half cup of vegetables, four ounces of grains, three ounces of meat and beans, two cups of milk, around four teaspoons of oil and another 171 calories of your discretion.
This diet is USDA recommended and this kind of diet will ensure that you get the necessary number of nutrients and essential fats even if the calorie intake is low.
Sample Meal 1:
Breakfast:
You can have a cup of cereal, a cup of skimmed meal and one small banana for your breakfast.
Morning Snack:
For a morning snack, you can enjoy a cup of skimmed milk blended with ½ cup of frozen strawberries.
Lunch:
Primary constituents for lunch will be sandwich and fresh fruits. You can have two slice of wheat bread, three ounces of lean meat with a thin spread of mustard, a slice of low-fat mozzarella cheese and one plum.
Afternoon Snack:
For an afternoon snack, you can enjoy any delicacy of your choice, but make sure that the calorie count is around 100 calories. Cottage cheese will be an excellent option for a mid-afternoon snack.
Dinner:
The total calorie count for your dinner should come around 510 calories. An ideal dinner would be a cup of beans of your choice, two small tortilla shells, a cup of lettuce (shredded), two slices of mozzarella cheese, one serving of sour cream and some rice.
You can have a cup of strawberries for a before-bed snack.
Sample Meal 2:
Breakfast:
For breakfast, you can have twelve ounces of coffee without caffeine, bangel-plain, two tablespoons of peanut butter, and one tablespoon of cream.
Mid-Morning Snack:
A medium-sized apple with peel can be consumed as a mid-morning snack.
Lunch:
Three ounces of chicken breakfast, 12 ounces of a beverage of your choice (without caffeine), quarter a cup of croutons plain, one large of garden salad devoid of tomatoes and onions, and four tablespoons of thousand island reduced calorie Kraft.
Evening Snack:
Another medium sized apple will do,, or you can choose any snack of your choice that falls within the 100 calorie count.
Dinner:
Dinner constitutes about 410 calories of the entire 1000 calories. You can have three ounces of chicken breast or white meat, a cup of cooked pasta and corn, one small garden salad without tomatoes or onions and two tablespoons of thousand island reduced calorie Kraft.
In generic terms, a 1000 calorie diet plan contains the following food serving amounts from the different food groups: three servings from the fruit group, five servings from the grain group, two servings from the vegetable group, six servings from the dairy group and two servings from the meat and bean group. Overly processed food stuffs should be avoided on all accounts.
Conclusion:
Following this diet plan will lead to an average weight loss of 20 pounds in six weeks. Per week the weight loss should be around two to four pounds. The amount of weight that is actually lost depends on various factors like the amount of physical activity, calorie intake and the rate of the body metabolism.
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