Holidays are coming. Time to tale dresses, shorts and tops out of the closet. Oops … there is just one problem. How to look good in these clothes when you gained a few extra pounds? Don’t panic! There is a quick and easy way – 1000 calorie diet!
At the beginning of this sounds a little drastic, however, our daily caloric needs based on age, height and lifestyle is approx. 2000 – 3000 kcal. It is known, however, that everything that is used sparingly and in safe doses, should not hurt. That’s why if you want to lose weight in a short period of time, go for the 1000 calorie diet.
This is one of the most recent diets, propagated by thousands of satisfied people who lost weight on it effectively, permanently and above all safely. The only thing it requires a bit of effort in preparing meals. But first things first!
What is the 1000 calorie diet?
First of all the 1000 calorie diet should not be used for longer than a month. After this time, the body’s metabolism begins to slow down and maintaining a caloric deficit may prove to be dangerous for us. However, such a diet is a good way to quickly lose a few kilos and to cleanse the body. Alternatively it can be used as a preparation for another diet.
The main advantage of this form of weight loss is that you do not have to give up any food or food ingredients. Of course, this does not mean that you can eat one or two hamburgers and starve for the rest of the day. The golden rule in the 1000 calorie diet is to eat 5 times a day. Ideally, at the same times throughout the day. They can not, however, be just any food – every meal should be properly balanced. Portions must contain the proper nutrients.
Each item on the 1000 calorie diet menu has a predetermined amount. Proportionally: 60g protein, 145g carbohydrates and 21g of fat. In addition, during the diet one should drink plenty of non-carbonated mineral water (min. 2 liters per day), unsweetened tea, coffee and herbal teas – even without sugar.
As you can see the diet contains all the ingredients necessary for the body (proteins, sugars, fats). The only limitation is their caloric value. Observe enumerated servings:
- Breakfast → 250 kcal
- Brunch → 100 kcal
- Lunch → 350 kcal
- Afternoon tea → 100 kcal
- Dinner → 200 kcal
With such well-balanced meals, the 1000 calorie diet is safe and effective. It can be used for a month by everyone, with the exception of pregnant women and nursing mothers as well as children. Long-term use of this type of diet is not recommended. But if we want to continue it, you should discuss this with a dietitian.
How to start the diet?
It is important that the 1000 calorie diet, as any other diet, is approached with reason. It will be difficult from to move to such a small number of calories delivered to the body from one day to the other. However, nothing is impossible. You can start a diet of gradual reduction in caloric content of meals provided. For example, you start with the elimination of sweets, soft drinks and alcohol.
Then cross out red meat out of the menu, white bread, cheese and any type of savory snacks, crisps, roasted peanuts etc. It would be good to also completely abandon the use of salt when seasoning dishes. The new menu should be rich in lean meats, dairy products, vegetables and fruits. Whereas carbohydrates should be limited. You can replace them with groats and wild rice, but only small portions! The best way to prepare food is steaming and cooking or baking without added fats.
Advantages and disadvantages
1000 calorie diet is a low-calorie diet. Due to the relatively large deficit of calories compared to the normal demand, it allows you to lose some weight in a relatively short period of time. This happens because the body, which is provided too few calories, starts reaching into fat reserves to be able to function normally. Hence the high efficiency of the method. In addition, it’s the safest among all diets, because the body is supplied all the food ingredients that we need. We do not have to worry about anz shortage of vitamins, because eating vegetables and fruit is allowed in almost limitless quantities.
The 1000 calorie diet is not without its drawbacks. First of all, after its completion and return to “normal” eating meals, we can be exposed to the yo –yo effect. Second, if the body gets too accustomed to this style of eating and will be on a diet for more than a month, our metabolism has slowed down. The weight will even out, and we will not lose any more weight, which can lead to frustration and dietary disorders.
How to avoid this? Just do not overdo it. Sensible eating will not cause any unpleasant consequences. A diet of 1000 kcal should begin and end in stages. At the beginning gradually eliminate calories and the same at the end – gradually add their number day by day. All sudden changes harm rather than help, and can only adversely affect the body. Therefore, take a look at the sample menu of such a diet, to know how to plan it wisely.
The menu for 7 days
Breakfast: 2 thin slices of chicken sausage, a few slices of fresh cucumber, 1 whole wheat bread roll with margarine, tea or coffee without sugar.
Brunch: 1 apple
Lunch: 10 grams of chicken stew in olive oil with 250g of frozen vegetables (eg. Broccoli, cauliflower, carrots, corn), add the ½ cup cooked rice groats.
Tea: 2 biscuits
Dinner: salad – 120g of tuna in its own brine, 2 tablespoons of corn, 2 tablespoons of cooked rice, herbs to taste, 1 cup fruit juice.
Breakfast: toast with 1 slice of whole-wheat bread with margarine, 1 soft boiled egg, 1 tangerine, tea or coffee but without sugar
Brunch: toast with wholemeal bread, a little low sweetened jam
Lunch: 2 sliced carrots, half a yellow pepper, a cup of finely chopped kale, 6 tablespoons of canned corn, 2 diced tomatoes. Add half a cup of cooked whole-wheat pasta, sprinkle with chopped parsley.
Tea: 1 apple or pear
Dinner: 2 slices of wholemeal toast spread with margarine, with one lettuce leaf, a slice of cooked lean ham and a slice of pineapple.
Breakfast: 1 wholemeal toast with a little margarine, jam or marmalade with reduced sugar content, tea or coffee without sugar.
Brunch: 1 nectarine, a glass of fruit juice
Lunch: 1 chicken breast chop seasoned with Provencal herbs and lightly spread with margarine, grilled for approx. 8 minutes on each side. Serve with a salad of arugula and a few cherry tomatoes.
Tea: 2 biscuits
Dinner: casserole with vegetables: in a pan, dissolve ½ a tablespoon margarine and place it on a layer of sliced potatoes (50g), onions and grated cheddar cheese (10g), season with herbs, next – lay another identical layer. Simmer with a cover for approx. 30 min. Then sprinkle with grated cheese and bake uncovered until it turns golden.
Breakfast: muesli with banana and half a cup of skimmed yoghurt (150g)
Brunch: 1 apple or 2 carrots
Lunch: cut 2 medium potatoes into cubes and roast them a little in a pan with a teaspoon of butter, add a pack of frozen mixed vegetables (250g) and half a glass of vegetable broth, cook together for 10 minutes. Add a tablespoon of low-fat cream or Greek yogurt, parsley, spices and a teaspoon of sunflower seeds.
Tea: 2 biscuits, a cup of cappuccino
Supper: a slice of whole-wheat bread with lettuce leaf, a slice of smoked turkey breast and sliced kiwi
Breakfast: French toast (a slice of wholemeal bread dipped in egg and fried on a pan) with a low-sugar jam, 1 cup orange juice
Brunch: 1 package of lean cottage cheese
Lunch: ham or bacon steak (175g) cleaned of excess fat, spread a teaspoon of melted margarine and bake in the oven for approx. 5 minutes on each side and serve with a salad made out of arugula, tomato and olives
Tea: 1 kiwi fruit, a glass of fruit juice
Dinner: bean sprouts with prawns
Breakfast: toast with 1 slice of wholemeal bread spread with a thin vegetable margarine, 1 soft boiled egg, coffee or tea without sugar
Brunch: a handful of granola with 2 tablespoons plain yogurt
Lunch: a package of frozen vegetables simmered in oil, and then for 10 min with the addition of broth (½ cup) or water, add the cooked wild rice (2 tablespoons), season with spices and add a tablespoon of plain yogurt.
Tea: orange juice, 2 biscuits
Dinner: 1 slice of wholemeal toast spread with margarine, with a leaf of lettuce and a slice of chicken ham
Breakfast: 1 slice of wholemeal bread, 2 slices of cheese, 1 small tomato, coffee or tea without sugar
Brunch: 1 package low-fat yoghurt
Lunch: whole grain pasta (200g), cooked and drained off, fry 2 slices of ham in a frying pan, cut them into strips and add 2 eggs, throw it all intp the pasta and mix everything.
Tea: 2 tangerines, tea
Dinner: Greek salad: 200g low-fat feta cheese, 1-2 small onions, 4 lettuce leaves, half a pepper, 1 tomato, garlic and basil – all combined together and sprinkle juice from ½ a lemon.
As you can see from a sample menu for 7 days – the 1000 calorie diet can be very diverse. Such a diet will not only help lose weight, but also cleanse the body of toxins. Remember that this type of diet can be used from 1 to a maximum of 4 weeks. You already have a sample menu in front of you, so you do not have to wait! Summer is coming!