1000 Calorie Diet – The Way to a New You
The 1000 calorie diet is a severe calorie restriction diet intended to help you lose pounds drastically. It is almost similar with various detoxification diets or cleansing programs. But because of the low caloric intake, there is health risk associated with the plan. Thus, before you adapt it, you must first ensure that the program is safe for you. Talk to your health care provider to know whether it does not complicate your medical condition.
How does calorie intake affect weight loss?
The concept on weight loss depends on your ability to understand the calorie equation. You gain weight because there is an imbalance in your caloric intake with your caloric output. The equation moves to more intake than the output and thus, you gain extra pounds. To maintain weight, the equation should be balanced. You have to ensure that you get only the amount required by your body. On the other hand, the equation to lose weight is to shift the fulcrum towards less food intake and more output. In other words, it means, eat less and do more.
How does the 1000 calorie diet mean?
1000 calorie diet means that you go on a severe caloric restriction. The concept works on the extreme: the fewer calories you take, the more pounds you lose. However, this is not as easy as it may seem. You need to fully understand the intricacies of metabolism and the functions of the body before you can maximize the results and achieve the body you want. The idea of the diet plan is to eat 5 meals per day but only in very small portion amounting to only 1000 calories per day. Adapt the plan for two weeks and you will lose weight drastically.
How do you put the concept to work?
The 1000 calorie diet may be difficult to visualize for starters. To help you with this, there are sample menu plans to help you understand what awaits you for the next 14 weeks.
Sample Menu #1:
Breakfast: one serving of sugar free with skim milk
Morning snack: fat free yogurt
Lunch: Chicken salad with mixed vegetables
Afternoon snack: 5 to 10 pieced of cherries
Dinner: skinless chicken breast with mixed vegetables
Sample Menu #2:
Breakfast
apple oatmeal using 2 ounces of oatmeal, ¾ cup of skimmed milk and ½ cup water, ½ cup grated apple and ¼ teaspoon cinnamon.
Morning Snack
Handful of unsalted nuts
Lunch
Toasted bread with scrambled egg and low fat cheese
Afternoon Snack
Banana smoothie
Dinner
Fruits and vegetable salad: ½ sliced avocado, 2 ounces cooked breast chicken, 2 cups shredded lettuce, 6 cherry tomatoes, red bell pepper, red onion and 1 tablespoon of low fat dressing.
What health risks are associated with the diet plan?
As mentioned earlier, there are dangers with the plan. The severe caloric restrictions lead to severe dehydration, malnutrition, fatigue, eating disorder and reduced metabolic functions. These dangers happen if you lose more than 30 pounds per month. Thus, unless you are extremely obese, do not aim for an extreme goal. In order to avoid such complications, you have to observe your body well. Drink more water to avoid dehydration and choose foods that are nutrient dense.
What is the greatest hindrance that you face while you are on a diet?
Low caloric diet plans such as the 1000 calorie diet leads to reduced metabolic rate in the long run. Of course, this is the last thing that you want to achieve when you are dieting. The reduced metabolism occurs when the body enters the starvation state. This is part of the defense mechanism of the body to conserve fats. The very low caloric intake will give information to the brain that you are on a state of starvation. Thus, your body reacts to defend itself. This starvation mode makes it more difficult for your body to lose weight. It is the time that you enter into a plateau stage. You do not shed more pounds despite your efforts to restrict your caloric intake.
Is the 1000 calorie diet safe?
Since the 1000 calorie diet cannot be adapted on a long term basis, there will come a point that you will abandon it once you achieve your desired weight. But this action leads to yoyo dieting. You drastically lose the extra pounds but you gain them back after abandoning the program. In addition, the program is considered one of the extreme diet plans that you do at home. Medical supervision is required if you have underlying illnesses.
For most experts, they will not recommend the 1000 calorie diet. It is only applicable for small framed women with a sedentary lifestyle. If you have a big body built or you are on the athletic side, this is not the safest plan for you. The safest weight loss should not be more than 2 pounds a week. If you lose weight too fast, expect that the results will also not last for long.
The 1000 calorie diet is only intended to give you a jumpstart to your goal. To lose weight safely and consistently, try other lighter diet plans and combine them with regular exercise.
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