1000 Calorie Diet Plan – How to Follow and Lose Extra Pounds

Do you need to lose weight for health or aesthetic reasons? The key to losing weight is the combination of a good diet and exercise. Although you may be motivated to go to the gym regularly, you may have difficulty controlling your food intake. The US government recommends that most men consume 2,500 calories a day, while women should eat about 2,200 calories.  Many people turn to the 1000-calorie diet plan to lose those extra pounds, but depending on your body type and sex, this could be difficult to accomplish. Make sure to check with your doctor before making any significant changes in your diet.

1000 Calorie Diet plan is to Help You Lose Weight Faster

Eat 3 small meals a day. While eating 3 “solid or large” meals a day was the key to growing “big and strong” when you were a child, as an adult, trying to lose weight, this is not what you want to do. The best way to stay within the limit of the calorie meal plan is to eat 3 small meals a day. Do not consume more than 300 calories per meal. The most persistent myth in the world of diets is that you should eat 6 six small meals instead of 3 moderate meals.

The idea is that the body will process food more effectively, keep glucose levels stable during the day and keep the metabolism in good shape. But science does not confirm these claims. It is much more important to find a feeding schedule that matches your lifestyle. Can you make stop eating six times a day? Do not worry about six small meals per day. You can still lose the same amount of weight by having three meals a day.

1000 Calorie Diet Plan Menu

1000 calorie diet meal plan


1000 calorie Diet Plan for Vegetarians

For Breakfast

  • One slice of whole-grain bread,
  • 1 tablespoon of peanut butter,
  • 1/2 cup of blueberries
  • 1 cup of low-fat yogurt.

As a morning snack may have 1/2 bowl of watermelon.

For lunch

  • 1/4 cup of pinto beans
  • 1/2 cup of brown rice
  • 1/2 cup of steamed broccoli.

You may have Green tea and 2 oats biscuits as an evening snack.

For dinner

  • 2 ounces of tofu
  • 1/2 cup of cooked quinoa
  • 1 cup of leafy greens
  • 1 tablespoon of Italian salad dressing

Foods Not to Eat in 1000 Calorie Diet Plan

You should strictly ignore the foods listed below when you are following the 1000-calorie diet plan:

  • Fats & Oils – Ground nut oil, avocado oil, walnut oil, coconut oil, palm oil, lard, and other fatty oil, butter, almond butter, cashew butter, peanut butter, cheese, and cream cheese.
  • Proteins –Beef, pork, lamb, and tofu.
  • Seeds & Nuts –Hazelnuts, cashew nuts, walnuts, pine nuts, watermelon seeds, dried coconut, peanuts, Brazil nuts, pistachio, and chia seeds.
  • Dry Fruits –Dried Plums, Dates, raisins, apricots, dry figs, and cranberries.
  • Fruits, Veggies, And Legumes –Mangoes, Chikoo (Sapodilla), lychee, Avocado, apple, potatoes, corn, butter beans, green smoothies, and soybeans. You may wanna try a watermelon diet plan also for 3 days to lose weight faster and cleanse your body.
Basic Information
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How to Stop Eating When Bored

You should stop eating when you are feeling bored or have nothing else to do. Because it can not only be a habit but one that only contributes to bad health.

Give up the idea of “leaving the plate empty.”  Eat half your normal food. Stop for a moment to assess your level of hunger. Take a couple of minutes before continuing to eat to allow the body to catch up. You may find that you are already full. This is also known as “eating intuitively” and could mean the difference between maintaining a healthy body weight and being overweight.

There are still children who are hungry all over the world. Reserve the leftovers for later meals or snacks. Drink 2 cups of water before each meal. Drinking water before you eat helps you feel full so you eat less. Chewing a piece of gum can help distract the desire to eat snacks or small other foods.

1000 calorie diet plan

Chew the food slowly

Chewing itself does not burn calories or magically decrease the number of calories in food. On the other hand, if you chew slowly, you give the stomach time to report to the brain after having consumed something. Your stomach will tell you to keep eating or that it is full. People who chew fast tend to consume more than necessary, because they have not expected the report of their stomach. Instead of rushing to finish your meal, enjoy it and allow your body to fully respond to the nutrients, you are giving it.

Have at least Two Snacks a Day

Skipping meals is not the best solution to losing weight. Do not save calories for later. Doing so often results in overeating and even binge eating later. How often have you been “rewarded” after having skipped a snack earlier? Since you skipped a snack earlier, you’ll be hungrier afterward and more likely to justify overeating. Eating regular meals and snacks contributes more to metabolism and energy levels.

How to Control your portions

Today’s portion sizes have grown considerably, and one meal may account for half of your caloric intake for the day. Try to use smaller plates for meals. Pre-measure the food and avoid eating from the bag. Pay attention to the size of the portions of the food, especially the sandwiches. If you want to eat chips at lunch, check the size of the portion on the back of the package and take out the exact amount of chips that make up that serving size. Eat them and then evaluate if you want more and if more fries are worth the corresponding calories.

Eating on small plates or containers is a simple trick that makes a serving of food on a smaller plate look bigger rather than on a large plate. The trick of dieting is finding ways to fool you into eating less and healthier. Do what you have to do and have fun with it.

1000 calorie a day diet

Eat sensibly in 1000 Calorie Diet Plan

One of the easiest ways to break your 1000-calorie diet plan is to go out and eat big meals in restaurants. Stay within your calorie limit for food. Check the calorie amounts published by the restaurant or check its website. Most places offer a detailed list of the calories that all your dishes contain. Do not forget the calories of drinks, dressings, and sauces. They may seem like “accompaniments”, but they accumulate.

Drink Plenty of Liquids

You must drink between 11 and 15 cups of water per day, according to the Food and Nutrition Committee of the Institute of Medicine (United States).  In general, if you drink enough water in such a way that you are rarely thirsty and your urine is almost colorless, you are likely to consume the right amount of water. Water is the best, but coffee, tea, and diet drinks are acceptable alternatives.

It is okay to consume skim milk, but keep in mind that it has an average of 100 calories per serving. Avoid most juices or other sugary drinks, as they only provide calories

1000 calorie diet menu plan 7 days

1000 calorie diet plan sounds to be a real low for most people. Normally, a woman needs at least 1200 calories per day, while a man needs around 1800 calories to get basic nutrition. But going for just 1000 calories diet plan, the first few days your body will burn sugar and muscles, then it will help you burn fat which leads you to lose weight.