1000 Calorie Diet Plan
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The 1000 Calories Diet Plan is a balanced eating plan containing about 1000 calories consumed per day. Due to its low calorie content, it is for short-term use only (eg. 14 days), perhaps to restart weight loss, or as a form of cleansing diet. Ideally, include a daily multinutrient (multivitamin/multimineral) as part of your daily eating to ensure adequate nutritional intake.
Cutting back to 1000 calories a day is pretty drastic, and should only be used if you just want to lose a few pounds quickly, or feel the need to kick-start a longer term weight loss plan. Our 1000 Calorie Diet Menu sample packs in as much good nutrition as possible whilst trying to keep it simple, tasty and realistic. Even so, it\'s not a good idea to stick to such dramatic calorie restriction for more than a week. Not just because you\'ll be short of essential nutrients, but on a diet of just 1000 calories a day - your body will be convinced it\'s in the middle of a famine if you keep it up for long.
1000 Calorie Diet Plan
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Food Group
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Number of Daily Servings
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Serving Portion Size
Quantity equivalents for each of the food groups |
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Fruit
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2 servings
(1 cup) |
Fruits - 1 cup chopped raw or cooked fruit, 1 cup fruit juice.
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Vegetables
Dark green vegetable. Orange vegetable. Legumes. Starchy vegetable. Other vegetables. |
2 servings
(1 cup) 1 cup/wk .5 c/wk .5 c/wk 1.5 c/wk 4 c/wk |
Vegetables - 1 cup chopped raw or cooked vegetable, 1 cup vegetable juice, 2 cups leafy salad greens.
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Grains (Bread, Rice, Pasta, Cereals)
Whole grains
Other grains |
3 oz
1.5 oz 1.5 oz |
Grains - These each count as 1 ounce-equivalent (1 serving) of grains: half cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice; 1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes.
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Lean Meats, Beans, Legumes, Nuts
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2 oz
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Meat and beans - These each count as 1 ounce-equivalent: 1 ounce lean meat, poultry, or fish; 1 egg; quarter cup cooked dry beans or tofu; 1 Tbsp peanut butter; half ounce nuts or seeds.
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Dairy Foods
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2 cups
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Milk - These each count as 1 cup (1 serving) of milk: 1 cup fat-free milk or yogurt, 1.5 ounces natural cheese such as Cheddar cheese or 2 ounces processed cheese.
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Fats and Oils
Representing the amounts that are added to foods during processing, meal-preparation cooking, or at the table. |
15 grams
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Oils/fats should be free of trans-fats, and low in saturated fat.
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Remaining Calorie Allowance
The discretionary calorie allowance is the remaining amount of calories in each food pattern after selecting the specified number of nutrient-dense forms of foods in each food group. The number of discretionary calories assumes that food items in each food group are selected in nutrient-dense forms (that is, forms that are fat-free or low-fat and that contain no added sugars). |
165 calories
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If as part of your eating plan you choose foods with a higher fat or sugar content than those recommended, these extra calories should be taken from your remaining calorie allowance.
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When is a 1000-Calorie Diet Appropriate?
Eat about 1,000 calories a day (for no more than 14 days) if you have a small build and want to:
- overcome a weight loss plateau.
- rebalance your digestive system after a period of unhealthy eating.
Diet Nutrition and Weight Reduction on a 1000 Calorie Diet Plan
An unhealthy body does not lose weight efficiently. Pay close attention to the nutritional value of your food choices. 1000 calories is low-energy diet, so choose only the most nutritious foods. Avoid \'empty-calorie\' foods (like sodas and cookies) and take a multi-vitamin/mineral supplement.
