How to follow a 1000 calorie diet (with menu)

The 1000-calorie diet consists of a low-calorie diet that can be used by people who want to lose weight and includes the intake of natural foods such as lean proteins, fruits, vegetables, whole grains and healthy fats.

During this diet you can lose around 1kg per week. However, weight loss varies according to each person’s metabolism, physical activity and health status.

As it is very restricted, it is recommended to follow the 1000-calorie diet under the guidance of a nutritionist, to avoid a lack of nutrients and the possible “accordion effect”, which happens when the weight lost after a diet returns quickly. Understand better about the accordion effect.

How to follow the diet

To follow the 1000-calorie diet, it is recommended to eat small portions of food, distributed over 5 to 6 meals a day, opting for healthy foods, such as fresh fruits and vegetables, whole grains, legumes, lean proteins and tubers.

During the diet, it is also important to practice light to moderate intensity physical activity regularly, including walking, cycling, pilates, yoga and weight training, to speed up your metabolism, helping you lose weight.

In addition, you should drink plenty of fluids per day, which may include water and unsweetened teas, to hydrate the body and help control hunger, as water occupies a volume in the stomach, promoting satiety. Check the amount of water indicated per day.

However, it is advisable to follow the 1000-calorie diet under the guidance of a nutritionist or nutritionist, to avoid deficiencies in vitamins and minerals that are important for health.

What to eat

The foods that should be prioritized during the diet are:

• Fresh fruits with few calories, such as strawberry, apple, papaya, tangerine and lemon. Discover other low-calorie fruits;
• fresh vegetables, such as cucumber, lettuce, zucchini, eggplant, arugula, watercress, kale and spinach;
• lean proteins, such as chicken, fish, eggs, tofu and seafood;
• Legumes, such as beans, chickpeas; lentils and soybeans;
• Healthy fats in moderation such as olive oil, chia or pumpkin seeds;
• Whole grains, such as brown rice, whole grain bread, oats and quinoa;
• Low-fat dairy products, such as skimmed milk and skimmed yogurt, and white cheeses, such as ricotta, cottage and mine;
• Tubers, such as sweet potatoes, potatoes, cassava and yams.

Furthermore, cinnamon, pepper, ginger and green tea are also great options to include in the diet, because they have a thermogenic effect, promoting the burning of body fat and weight loss. Check out other thermogenic foods.

1000 calorie diet menu

The following table contains an example of a 3-day menu for the 1000-calorie diet:

This menu is just a model, where the quantities and types of food may vary according to personal preferences, age, health status and individual total caloric expenditure. Therefore, it is recommended to consult a nutritionist so that an individualized eating plan can be created.

What to avoid

Foods that should be avoided are mainly those rich in calories or that can increase appetite, such as:

• Foods rich in sugar, such as cake, ice cream, chocolate, pudding, stuffed biscuits, biscuits, honey, soft drinks and boxed juices;
• Refined cereals, such as white bread, white rice and white pasta;
• Dairy products with a lot of fat, such as whole milk, butter, full-fat yogurt and full-fat cheeses, such as parmesan, mozzarella or cheddar;
• Built-ins, such as mortadella, salami, ham, sausage, bacon and sausage;
• Greasy food, such as fries, pizza, hamburgers and hot dogs;
• Ready-made sauces and seasonings, such as ketchup, mayonnaise, salad dressings, powdered or diced seasonings;
• Meats with a high fat content, such as red meat, pork and lamb;

Furthermore, it is essential to avoid the consumption of alcoholic beverages, such as beer, wine and sparkling wine, as these drinks contain many calories, hindering weight loss.

See with nutritionist Tatiana Zanin other foods that can hinder weight loss: