The 1000 Calorie Diet Plan

A balanced diet is a fuel you need if you are trying to achieve a healthy lifestyle and a fit body. Some have it easy, but for some losing weight is hard. Several diet plans are available on the internet today that can help you with the same. But, if you are looking for fast weight loss then a diet plan known as the 1000 calorie diet plan can be extremely helpful in shedding fat quickly. However, this diet plan is mostly recommended for people who are suffering from obesity and should not be used for an extended period of time.

Men can consume 1000 calories per day, but for women, the recommended calorie intake is 1,200 per day. Restricting calorie intake for a larger period of time can definitely lead to diseases like anorexia, which you would not want to deal with. Before starting the 1000 calories per day diet be sure if this is what your body really needs and if you are ready for this journey. Consulting your dietician is also a good option.

Most Frequently Asked Questions about 1000 Calorie Diet

By completing this post you will the correct answers for all the below questions and more, so please keep reading till finish and if you have any unanswered question, just leave it in comments

  • What is a 1000 calorie diet?
  • What does a 1000 calorie diet look like?
  • What does a 1000 calorie diet consist of?
  • What to eat on a 1000 calorie diet?
  • what to eat during the 1000 calorie diet?
  • What is a 1000 calorie keto meal plan?
  • What effects can you expect with a 1000 calorie diet after a month?
  • What exercises burn 1000 calories?
  • Does this breakfast plan include fruit?
  • What food has zero calories?
  • Is 1000 calories a day safe?
  • How many calories should i eat in a day to lose 5 pounds a week?
  • How much weight will you lose on a 1000 calorie diet?
  • How to maintain a 1000 calorie diet?
  • What is a good 1000 calorie a day diet?

What is the 1000 Calorie diet plan?

  • The idea that each gram from fat is containing  9 calories , so if the person have 10 KGs of fat tissue as incremental weight , this means that this person will have 90,000 calories as stored fuel at his body
  • adult man needs from 2000 to 3000 calories per day and adult woman needs from 1600 to 2400 calories per day
  • In average, adult man will need around 2500 calories daily , so this person theoretically can live 36 days with his stored fat fuel at his body
  • at 1960’s , there was case study in which a guy has fasted for more than 1 year , yes he lived for 382 days without any meals (under medical supervision)
  • Fasting is very easy and there are many people are using intermittent fasting as daily routine and going from 8 hours to 1 full day without eating
  • This diet plan strives to help you lose weight drastically by restricting your daily calorie intake to 1000 only. Women who are particularly small framed and take part in little to no physical activities; this diet is perfect for them.
  • Women who weigh more than 165 pounds or 74 kg’s and participate in physical activities a lot, this diet will not be suitable for them.
  • This diet plan provides energy of 1000 calories per day and burns approximately 8% fat.
  • There are several factors you need to consider before jumping into this diet. Some of the important factors are age, current weight, height, medical history, eating disorders, mental wellness and genetics.
  • Depending upon different factors, the diet charts are different for different users of this diet.

What to eat during the 1000 Calorie diet?

healthy 1000 calorie diet

Firstly, keep in mind that you need to stick to this diet and for doing so, you need to eat according to the diet chart given to you. Make sure the food you eat throughout the day adds up to 1000 calories. Eating less is not recommended at you will need to count your daily calories , you can use My Fitness Pal app and checking the label of the foods . Read below to find out the types of food you should consume.


Be sure to cut off foods that are rich in carbohydrates and trans-fats.

They are extremely unhealthy for your body and should not be consumed while attempting any kind of diet.


Fruits should be your best friend. Fruits like oranges, pears, kiwis, etc. have a minimum amount of calories and should be consumed


Green vegetables should be your best friend too.

Veggies are the most important part of this diet. Spinach, celery, broccoli and cabbage provide a minimum amount of calories.

They are even rich in vitamins and minerals and also help to keep your tummy full

4Other foodsConsuming foods rich in vitamins, minerals, proteins and fibers is a must

Low-fat products like low-fat milk and yogurt can also be consumed, but fruits and vegetables should be at the top of the foods you should eat

What not to eat during the 1000 Calorie diet?

Information about foods to be avoided while attempting this diet is just as important to know as the foods that you should eat. Foods that are very rich in calories should be avoided to keep the diet restricted to 1000 only. Some of the foods you should avoid are given below:


Meats like beef, pork and lamb are extremely rich in proteins and contain a lot of calories.

Even though proteins are important for dieting, but this diet is based on calorie restrictions. So, consuming large quantities of proteins should be avoided.

2Fruits and Legumes

Some fruits like apple, potato, mango, litchi and avocado should be avoided during this diet.

Beans are legumes, soybeans and lima beans should be avoided too.

3Fatty foods

Foods like cheese, butter, ghee and cream cheese should be strictly avoided from this diet.

These foods add fats and bad cholesterol to your body.

If you continue to eat these foods, then your diet will not work sufficiently.


Foods made from oils like animal fat oil, coconut oil, ground nut oil, walnut oil, palm oil and avocado oil are bad for your health and should be avoided.

Using olive oil is a much better option.

5Nuts and Dry fruits

Nuts like hazelnuts, cashew nuts, peanuts, pistachio and chia seeds and dry fruits like dates, prunes, apricots, figs and cranberries are rich in calories and should be avoided to keep the calorie intake under 1000.

Nutritional Requirements in the 1000 Calorie diet: -

Nutrients are very important for your body and over-all health. Read below to understand how much of the nutrients your body requires during this diet.


Proteins are important to help build muscle and burn fat simultaneously.

However, in this diet, the protein intake should be minimal since they are high in calories.

This diet should contain 25-88 grams of protein, which can be attained by eating 2 oz. of meat, beans and drinking 2 cups of milk every day.


Being the primary source of energy, they should be consumed to provide energy during this low calorie diet.

You should consume 113-138 grams of carbohydrates every day.

Your daily requirement of carbohydrate can be fulfilled by the consumption of fruits, vegetables and whole grains.

Being rich in fiber, they keep your tummy full and help with regular bowel movements.


Fats are bad for your body, but should not be avoided completely as your body needs energy produced by fat.

About 22-39 grams of fat should be eaten per day during this diet.

The foods that you can eat are meat and low-fat dairy products.

Food made from olive oil is also a good option. Consuming 3 teaspoons of oil every day during this diet is advisable.

Using different oils should be avoided and this has been mentioned above in this article.

4Vitamins and Minerals

Meeting the vitamin and mineral requirements during this diet may be difficult.

Using nutrient supplements is a good option for which you can visit your nearest dietician.

Easy 1000 calorie diet meal plan : -

1000 calorie meal plan 1:-

This diet plan provides around 1008 calories to your body per day.

1Pre- Breakfast

Detoxification after waking up is very important.

Detox drinks like green tea or detox water (apple cider vinegar with warm water) are some options.

Green tea contains zero calories and can be drunk several times throughout the day. Total calorie content would be 5-6 calories.


Eating egg whites is very good as it is a great source of protein.

2 boiled egg whites with a bowl of fruits should be consumed and the total calories consumed add up to about 86 calories.

3Pre-LunchLow-fat dairy products like yogurt or milk can be consumed to keep the stomach full. The calorie content is 154.

Eating a bowl of veggies mentioned above in this article along with yogurt sauce for lunch is the best option to provide a calorie content of about 351 calories.

5Post-LunchEat a bowl of watermelon to help you get through the day. This gives a calorie content of 46 calories.
6Evening SnackDrinking green tea with some non-sugary biscuits is a good option before dinner. Calorie content is 142 calories.
7DinnerA bowl of veggies with fat-free salad dressing will be a perfect end to one day’s diet plan. This gives a total of 221 calories.

1000 calorie meal plan 2:-

This diet plan provides around 1024 calories to your body per day.

1Pre- BreakfastDetox water like honey and lemon juice mixed with warm water is a good start to your day and provides about 70 calories.
2BreakfastOatmeal is known to help with weight loss, keeps you full and provides 101 calories.
3Pre-LunchDrink green tea, which contains zero calories.
4LunchEat Low fat dairy products like yogurt accompanied with cabbage soup. This gives you a total calorie intake of 227 calories.
5Post-LunchThe evening snack remains the same with green tea and digestive biscuits. Calorie intake is about 142 calories.
6Evening SnackEat 1 bowl of lentils with vegetables like beans, capsicum and beans. This gives the highest calorie intake for the day, 386 calories.
7DinnerA bowl of veggies with fat-free salad dressing will be a perfect end to one day’s diet plan. This gives a total of 221 calories.

Role of Exercise during this diet: -

1000 calorie diet Exercise

  • Eating a low calorie diet can make you feel weaker than normal as your body is not receiving enough calories to produce enough energy. Vigorous exercise is not recommended during this period.
  • Vigorous exercises may lead to extreme fatigue, nausea and vomiting.
  • This diet can be complimented by brisk walking and stretching to keep the muscles active.
  • 1000 Calorie Diet makes you lose weight rapidly, so exercises should be avoided. You can exercise to maintain your lean physique along with exercise- friendly diets after you have completed this diet.

Benefits of the 1000 calorie diet weight loss: -

  • 1000 Calorie Diet may be difficult to maintain for some, but it is definitely easy to follow. The foods to be eaten are simple and can be consumed without much preparation.
  • The low calorie diet encourages you to eat fruits and vegetables, which are the best way to keep your body healthy. They give you the necessary nutrients with minimum calories. Even after you stop this diet, you can continue to eat fruits and veggies to keep you fit in the long run.
  • As 1000 Calorie Diet helps you to lose weight easily and quickly without much physical pain, it is advisable for those do not have the time to exercise.
  • Becoming lean and fit boosts your confidence in every aspect of your life.

Short-comings of the 1000 Calorie diet: -

If this diet is followed for a long time it is bound to cause damage to your body. Some of the side effects of this diet are mentioned below: –

  • The most common side effects include starvation and exhaustion.
  • Weakness, head-aches, nausea, vomiting and insomnia are some of the other common symptoms.
  • This diet may reduce the metabolism rate of your body. Once this diet has stopped and normal diet is followed, you may gain more weight.
  • Changes in your body due to this diet can result in internal damage like loss of muscle mass, lack of energy, slower heart rate, dehydration and damage to digestion.
  • Hair fall and weakened nails are some of the visible physical side effects.
  • This diet is not suitable for men who have a strong and athletic built or women who are pregnant. It should be followed by small built women.

Quick points to keep in mind before starting this diet: -

  • This diet should not be followed for more than 10-12 days.
  • Drinking a lot of water is important to keep yourself well hydrated as this diet can make you feel dehydrated very soon.
  • Do not skip any meals or starve yourself as the calorie intake should not be lesser than 1000.
  • Calcium rich foods should be consumed.
  • One/two cheat days are acceptable where you can consume about 2000 calories.
  • Do not drink hard drinks and carbonated beverages.
  • Get enough sleep. This diet can cause mood swings and getting enough sleep helps to reduce stress and mood swings.
  • Walking and stretching is recommended for a good blood circulation and blood sugar.

In conclusion, the 1000 calorie diet has both advantages and disadvantages. Read this article to understand how this diet can help you to change your body for the better, but remember that anything which exceeds its limit will cause damage to your body.

I have been a Registered Dietitian for over 11 years, working in many different capacities. The majority of my experience has been working as an outpatient dietitian. I have had a lot of experience in the areas of research, general wellness, weight loss, oncology, CKD/renal failure, celiac disease, diabetes (I and II) and gastrointestinal concerns.



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