Daily menu for 1000 calories per day. Calorie Counting Recipes

1000 calories - one of the varieties of hard diets for weight loss, limiting the daily intake of calories in the body to 1000

A word about calories

Calories are units of measure for the energy value of food. Calories characterize its overall nutritional value, along with indicators such as the content of proteins, fats and carbohydrates.

Calories provide the necessary energy for various life processes, including physical and mental work. Energy is required for each of the many biochemical reactions in the body.

A person has a basic minimum need for calories during the day. Their energy value should ensure the flow of all physiological processes in a state of maximum rest and relaxation (the so-called basal metabolism).

The energy requirement for basal metabolism varies from person to person and depends on age and body surface area.

An adult man, on average, needs 1700 kcal per day to ensure basic metabolic processes, a woman needs 1.5 times less.

In addition to metabolism and the work of internal organs, energy in the body is spent on mental and physical activity. With food, we can receive many more calories than are required to ensure basal metabolism. And if they are not completely spent, then they will be deposited in reserve - in the form of glycogen in the liver and adipose tissue, and this, as you know, is fraught with the appearance of extra pounds.

With obesity, it is possible and necessary to limit the intake of calories in the body, and then the mechanisms for spending one's own fat reserves are turned on. This allows you to fight excess weight.

1000 calorie diet options

The principles of the 1000 calorie diet were developed and formulated by dietitian Anna Belousova. It would be more correct to call this diet 1000 kcal, since the calorie content of food is measured in kilocalories.

Limiting energy supply to 1000 calories per day is a very tough method of dealing with extra pounds. In order to survive a 1000 calorie diet, a person must be in excellent health.

The 1000 calorie diet comes in two versions. One of them allows the use of any food, including fatty, fried, sweet confectionery, but the amount of food in terms of energy value should not exceed 1000 calories per day.

The second menu option for 1000 calories describes the diet for weight loss in more detail.

Yes, you need to include:

300 g fresh fruit;
400 g of vegetables;
500 ml of milk;
160 g of lean meat;
40 g of rye bread;
1 egg; 30 g cottage cheese or 15 g cheese (optional);
15 g butter.

Such a set will provide the body with only part of the energy, and the missing will be replenished from fat reserves.

Basic principles of a 1000 kcal diet:

per day you can eat foods whose total calorie content does not exceed 1000 calories;
six meals a day;
constant control of the calorie content of products:
a variety of products in small portions;
individual diet planning;
drinking at least 2 liters of non-carbonated water per day - water flushes out harmful substances from the body and creates a feeling of fullness in the stomach;
daily consumption of vegetables and fruits;
a categorical ban on fatty foods, fast food, carbonated drinks.

The composition of the products is selected individually - depending on taste preferences. The main thing is that proteins, carbohydrates, vitamins, minerals and some fats are present in the daily diet.

Suitable for breakfast low-fat dairy and sour-milk products, cereals, dietary bread. For lunch, choose fruits and berries - apple, pear, grapefruit, pineapple, plums.

Lunch must include soup, boiled lean meat (veal, turkey, chicken breast) or fish, vegetable salad dressed with a spoonful of olive oil or balsamic vinegar, stewed vegetables.

afternoon tea It's fruits and nuts again.

Better choice for dinner protein foods - lean meats, lean fish, some wild rice, and vegetables (except potatoes).

As an overnight "prize" brew yourself the most delicious tea - with a beautiful name, petals, pieces of fruit. In addition - a spoonful of honey, your favorite dried fruit or even a tiny caramel - to sleep sweeter.

Approximate menu for 1000 calories per day

Option 1

Breakfast:

A glass of skimmed milk (200 ml);
Soft-boiled egg;
Grapefruit (100 g);
A piece of rye bread (20 g);
Butter (10 g).

Lunch- one of the following drinks:

Coffee;
Vegetable decoction.

Dinner:

Boiled vegetables (200 g);
Lean meat (80 g);
Green salad;
Fresh fruits (100 g);
Unsweetened tea (1000 ml).

Afternoon snack:

Cottage cheese or cheese (5 g);
Rye bread (20 g);
Butter (5 g);
Skimmed milk 30 ml.

Dinner:

Vegetables (200 g);
Fresh salad (200 g);
Fruit (100 g);
Lean meat (80 g);
Tea or coffee (100 ml).

Option 2

Breakfast:

1 piece of black bread or:

2 pieces of dietary
1/3 pita
1/4 flatbread

2 tbsp. l. fat-free cottage cheese or 1/2 tbsp. diet yogurt or kefir
1 tbsp vegetable salad (cabbage, carrot)

Lunch:

1 fruit (apple / pear / peach / orange / 2 plums / 2 apricots)

Dinner:

100 gr. turkeys or 1/4 chicken

or 150 gr. sea fish
or veggie schnitzel

vegetable / bean soup
vegetables
3 art. l. garnish

Afternoon snack:

1 fruit
8 almonds / 2 nuts
or: 1 ear of corn

Dinner:

1/2 st. buckwheat or oatmeal
1 egg / 3-4 sardines / 2-3 low-fat sausage pieces
vegetable salad of 1 tomato, 1 cucumber, 1 lettuce leaf / 0.5 bunch of greens

Before bedtime:

1 slice of bread with 1 tbsp. l. cottage cheese

Drink 10-12 tbsp. per day (water / chamomile / green tea).
Vegetables unlimited.

Option 3. Alternate menu

Breakfast

1 option:

3 tablespoons of low-fat cottage cheese with chopped herbs or finely chopped vegetables,
a slice of dietary yeast-free bread,

Option 2:

oatmeal soaked in hot skim milk
some dried fruits
coffee.

Lunch:

Any fruit or several berries (except banana and grapes), a few nuts.

Dinner:

1 option:

vegetable soup (without potatoes),
50 g stewed or boiled chicken breast,
two tablespoons of buckwheat,
a fresh vegetable salad,
unsweetened compote.

Option 2:

100 g lean fish (such as cod)
two tablespoons of wild rice
a fresh vegetable salad,
juice from berries without sugar.

Afternoon snack:

A few nuts or a small cob of boiled corn or any fruit.

Dinner:

1 option:

80 g lean boiled meat, oven-baked vegetables without oil,
a glass of kefir

Option 2:

100 g fish baked in foil,
Vegetable Salad,
a glass of curdled milk.

Night snack:

Tea with mint, chamomile, a spoonful of honey,
or your favorite dried fruit
or a small caramel.

10 1000 calorie one day menu options

The first 1000 calorie menu option:

breakfast- a couple of diet loaves or a slice of rye bread, a couple of tablespoons of fat-free cottage cheese or half a glass of kefir (diet yogurt, yogurt);
lunch- one fruit of your choice (pear, apple, orange, peach, 2 apricots, 2 plums);
dinner- bean soup, 90 g of chicken (goose meat, turkey), or 130 g of sea fish, or schnitzel (vegetarian), vegetable salad;
afternoon tea- 7-9 pieces of almonds or a couple of walnuts, boiled corn on the cob or any fruit;
dinner- half a glass of oatmeal or buckwheat porridge, a couple of slices of low-fat sausage or a boiled egg, or 5 sardines in oil, a medium portion of a salad of tomatoes, cucumbers, herbs and lettuce.

The second menu option for 1000 calories:

breakfast- a slice of bread with 7-9 g of butter, a soft-boiled egg, half a grapefruit, a glass of milk with a minimum fat content;
lunch- fruit of your choice (pear, apple, orange, peach, 2 apricots, 2 plums);
dinner- 70-90 g of lean boiled (grilled) meat, cucumber and cabbage salad, 190 g of stewed vegetables or vegetarian soup;
afternoon tea- a glass of milk with a minimum fat content, a slice of bread with 5-7 g of butter and a couple of slices of cheese or 30 g of fat-free cottage cheese;
dinner- 90 g of any lean boiled meat, 190 g of stewed vegetables, a glass of skim milk, any vegetable salad.

The third menu option for 1000 calories:

distribute throughout the day

390-410 g vegetables,
40 g of bread
290-310 g fruit,
one egg,
500 ml milk
170 g lean fish or meat
30-40 g fat-free cottage cheese or cheese,
15-25 g butter.

The fourth menu option for 1000 calories per day:

breakfast- grapefruit, a slice of bread with 8-12 g of butter, a soft-boiled egg, a glass of skimmed milk;
lunch- vegetable broth, tea or coffee;
dinner- 80 g of boiled (baked) lean meat, 180 g of vegetables, 110 g of fruit, tea or coffee;
afternoon tea- a glass of skimmed milk, a slice of bread with 5-7 g of butter and 19-25 g of cheese or cottage cheese;
dinner- repeat the lunch diet.

The fifth menu option for 1000 calories per day:

breakfast- unsweetened coffee and a glass of milk with a minimum fat content;
dinner- 90-140 g of lean fish or meat prepared in any way, 140-160 g of a green pot (beans) or any porridge with 380 g of raw vegetables (carrots, tomatoes, peppers, cabbage, etc.);
afternoon tea- 2-3 medium apples or pears;
dinner- 380-470 ml of lean soup, fat-free cottage cheese (yogurt) or fruit.

The sixth menu option for 1000 calories: :

breakfast- a slice of any bread and coffee (with sweetener and milk);
dinner- 5 small tomatoes and 2 pieces of white fish fillet;
afternoon tea- a couple of medium apples;
dinner- 190-210 g fat-free cottage cheese with jam (jam), cocoa (can be with sugar).

The seventh menu option for 1000 calories per day:

breakfast- soft-boiled egg and coffee with milk and sweetener;
dinner- a piece of boiled red fish, 550-590 ml of vegetarian soup;
afternoon tea- 4 small apples;
dinner- 3-5 slices of lean ham and lettuce.

The eighth menu option for 1000 calories:

breakfast - 1-2 cups of coffee with milk and sweetener;
lunch - three large tomatoes, 140-160 g of veal, 130-140 g of buckwheat porridge;
afternoon snack - a couple of medium apples;
dinner - about 500 ml of cabbage soup, a couple of small apples and 140-170 g of fat-free cottage cheese.

The ninth menu option for 1000 calories:

breakfast - tea, a couple of soft-boiled eggs, a slice of any bread;
lunch - 90-120 g of boiled pink salmon and a cup of broth from it;
afternoon tea - cottage cheese or a little unsweetened fruit;
dinner - 90-120 g of boiled chicken with 180-220 g of fresh or stewed any vegetables.

The tenth option of a one-day diet for 1000 calories:

breakfast - an omelet from a couple of eggs, 90-110 g of any pickles, unsweetened coffee;
lunch - 230 ml of soup (vegetable or weak broth), a large apple;
dinner - 190-220 g of boiled white meat, 90 g of boiled potatoes with a small amount of any pickles, a glass of any fermented milk drink.

Learn to listen to your body and distinguish when you really want to eat, and when it is enough to drink a couple of glasses of liquid to feel normal.

If suddenly during a diet of 1000 calories there was a breakdown, and you allowed yourself too much, in no case be upset and do not reproach yourself. Wait out the difficult period for 1-2 days and return to your dietary schedule.

The 1000 calorie diet is based on the 3 + 3 principle: three main meals per day (breakfast, lunch and dinner) and three snacks (lunch, afternoon tea and nightly "prize").

Breaks between meals should not be more than 2-3 hours.

The essence of the 1000 calorie a day diet

The 1000 calorie a day diet is a low calorie diet. Due to the fact that it was created by experts in the field of nutrition, it is balanced and does not lead to significant disruptions in the functioning of the human body. This diet is extremely effective, allowing you to get rid of 4 kg of excess weight in a week.

A properly composed diet with a diet of 1000 calories per day allows you to eat at least 3 times a day, have several snacks and not feel hungry all the time.

The available list of foods included in the daily diet with this diet is one of the undeniable advantages of this food system aimed at weight loss.

Nutritionists recommend a diet of 1000 calories a day for those who want to get rid of extra pounds in the shortest possible time; who, after a sharp weight loss, has reached the so-called "plateau", when all the restrictions, efforts made, exhausting physical activity do not give any result. This diet allows you to normalize metabolism, provided that the endocrine system is working properly.

General information about the 1000 calorie diet

The Thousand Calorie Diet was developed by a nutritionist. This diet is quite balanced and varied, and also allows for three main meals and about two or three snacks, as modern experts advise in most cases.

The diet is low-calorie (allows the consumption of thousands of calories per day), it is allowed to adhere to it for no more than seven days.

How many kilograms can be eliminated in a given period of time? This is for everyone in their own way and is determined by the amount of extra pounds and what kind of diet you followed before starting such a diet.

A thousand calorie diet will be an excellent shake-up for your body if the weight increases. If you suddenly ate too much, then there are 10 ways to burn 100 calories and keep within the norm.

After a seven-day diet, slightly increase the number of calories, this action eliminates the inhibition of the metabolism of energy and substances in the body. Eliminate, at least for the shortest period of time, sweet and fatty foods. Otherwise, the body, having endured the “hungry days”, will rapidly compensate for its losses.

The basic principles of a 1000 kcal diet

per day you can eat foods, the total calorie content of which does not exceed 1000 calories
six meals a day
constant control of the calorie content of products
variety of foods in small portions
individual diet planning
drinking at least 2 liters of non-carbonated water per day - water flushes out harmful substances from the body and creates a feeling of fullness in the stomach
daily consumption of fruits and vegetables
a categorical ban on fatty foods, fast food, carbonated drinks.

For breakfast, low-fat dairy and sour-milk products, cereals, dietary bread are suitable. For lunch, choose fruits and berries - apple, pear, grapefruit, pineapple, plums. Lunch should include soup, boiled lean meat (veal, turkey, chicken breast) or fish, vegetable salad dressed with a spoonful of olive oil or balsamic vinegar, steamed vegetables. Afternoon snack is again fruits and nuts.

For dinner, it is better to choose protein foods - lean meat, lean fish, you can have some wild rice, as well as vegetables (except potatoes). As a nightly "prize", brew yourself the most delicious tea - with a beautiful name, petals, pieces of fruit. In addition - a spoonful of honey, your favorite dried fruit or even a tiny caramel - to sleep sweeter.

What can you achieve on a 1000 calorie diet?

For the first time, it is advisable to go on a diet of 1000 kcal for no more than seven days a month. During this time, you can determine whether such a power scheme is right for you. As much as possible, you can adhere to such a low-calorie diet for no more than three weeks, and only after a month's break it is allowed to repeat it. Otherwise, the metabolism will slow down, and the weight will stop going away. What will be the result of a diet of 1000 calories depends on the initial weight, physical activity and physiological characteristics of the individual, and on some other factors. As a rule, after a three-week course, it is possible to lose from 5 to 10 extra pounds.

After successful weight loss, you also need to save the results. In order for the lost kilograms not to return, you need to exit the diet correctly. To do this, it is necessary to gradually increase the calorie content of the daily diet, but for two weeks after the end of the diet, it is worth limiting the intake of fatty and sweet foods.

When and how to diet?

The number of kilograms with which you say goodbye depends on the physiological characteristics of the body, on your willpower and compliance with the recommendations, but often women lose an average of 3 to 6 kg. For the first time, it is recommended to follow a diet for no more than a week once a month to decide whether such a system suits you or not. Then you can use it more and more often, and this way of eating will become for you not a diet in the classical sense, but a habitual diet.

Healing effect

The positive effect that a 1000 calorie diet can produce is the correct load on the digestive tract and on the whole body. If for a long time you cannot reduce the number on the scales that is unpleasant for you, it means that your metabolism has slowed down. To fix this, you need a good shake-up, which a 1000 calorie a day diet will provide.

Diet 1000 calories: menu, features, recommendations

One of the health organizations have developed uniform figures for the energy value of the diet separately for each sex. It is forbidden to cross this line even with an acute desire to lose weight, but still low-calorie diets do not lose popularity.

The one that speaks of the need to stay within 1000 kcal is still quite loyal. Its rules are allowed to be followed for 2 weeks, after which the calorie content of the menu will have to be increased.

By and large, this is quite a reasonable algorithm, for example, for the warm season. The daily diet can be designed so as not to feel hunger and not to impoverish the body. But for this you will have to try. And the first thing to fix in memory is that all calories consumed should be as useful as possible. With such a framework, maintaining a balanced diet is quite simple.

The basis of such a diet should be food with a low glycemic index: these are most fruits and vegetables. From the plant group, cabbage of any kind, bell pepper and cucumber, asparagus beans deserve special attention for compiling a menu for 1000 kcal. An excellent choice would be citrus fruits, pineapple. Peaches, kiwis and nectarines are good for snacking and raising sugar levels.

The protein group is also obligatory, moreover, it will be represented not only by dairy products, but also by meat and marine life. Since 1000 kcal is still not too much, you will have to monitor the energy value. And therefore more often to buy veal or chicken instead of lamb and pork. But the fat content of cottage cheese or kefir will not play a special role. In addition, a diet of 1000 calories a day does not remove fat from the diet, which should come from nuts, fish, butter. The latter is in a form that has not undergone heat treatment.

In the matter of lowering the calorie content of the dish, a double boiler will help. This is the best way to prepare food that is as light as possible and saves time as well. The same rice in it is brought to the desired condition faster than in a saucepan on the stove. Cooking with baking does not increase the energy value of foods too much if additional fats are not involved. The main thing is not to fry or do it in a dry frying pan.

Choosing a heat treatment method

Flour can be replaced with fruit. A double boiler or slow cooker will become an assistant in cooking on a diet of 1000 calories per day. In these devices you can cook a delicious dinner without adding fat. Products need to be boiled or steamed.

It is allowed to cook meat and vegetables on the grill without adding oil. Under no circumstances should food be fried. Usually on a diet of 1000 calories a day, you can’t eat sweets and starchy foods. Replace goodies with fresh fruit. Sometimes you can afford raisins or dried apricots. These products perfectly satisfy hunger and are not deposited in the form of fat.

After you sit on such a diet, you can find out if it suits you or not. Reviews testify to the effectiveness of the diet. If you want to lose more than 5 kg, repeat this diet every month. Don't go on a 1000 calorie diet for more than 14 days.

Features of the 1000 calorie diet

The proposed method of nutrition provides for regular meals in small portions. The rationality of such nutrition has been proven by experts for a long time, in addition, for most of the inhabitants this is the best option. Most often, these are 5 meals: 2 or 3 are dense, the rest are snacks.

The main thing is that the total number of calories of food consumed does not exceed a thousand. It is not difficult to calculate the calorie content of food on your own, you need to have a reference book or a table with indicators of the calorie content of foods. You may also need a kitchen scale, because it is rather difficult to determine the exact weight by eye.

You should consider a ready-made version of the daily menu for 1000 calories, where nutritionists have selected products whose calorie content is not more than a thousand.

Let's have breakfast

100 grams of low-fat cottage cheese with vegetables of your choice: bell pepper, cucumber, tomato or carrot;
1 slice of whole grain bread with low-calorie butter or olive oil;
1 cup of green tea.

We have breakfast again

Half a banana and a glass of fat-free kefir (you can make a cocktail by adding a handful of oatmeal).

Lunch

80 grams of wheat or buckwheat porridge without oil;
60-70 grams of boiled or stewed chicken breast;
150 grams of salad seasoned with olive oil, components of your choice: lettuce, Chinese cabbage, peas, peppers;
1 glass of juice, preferably vegetable.

Have a snack

Apple or carrot.

Dinner

2 slices of bran bread;
50 grams of ham;
3 lettuce leaves;
1 tomato;
1 orange or grapefruit;
a cup of green tea.

This is just an example and in no way restricts you from using other types of products.

What foods to give preference, sitting on a diet of 1000 calories

In principle, while on a 1000 calorie diet, you are allowed to eat any food, the most important thing is that in the end their calorie content does not exceed the limit of 1000 kcal per day. And yet, for health and more effective weight loss, it is better to exclude from the menu:

fast food;
starchy vegetables (potatoes, beets);
confectionery;
fatty;
roast;
smoked;
flour.

It is also desirable to reduce the amount of salt and sugar consumed.

It is also better to refuse mayonnaise, replacing it with vegetable oils or citrus juice.

In the daily set of products of a low-calorie diet should be present:

lean meat and fish;
seafood;
dairy and sour-milk products, fat-free or with the lowest fat content;
nuts;
dried fruits;
herbal products;
cereals;
soups.

Porridge should be boiled in water, soups in a weak broth.

From thermal processing methods, steaming, stewing, boiling and sometimes baking can be used.

It must be remembered that calories are contained in drinks. Sitting on a diet of 1000 calories, you should completely exclude alcoholic and sweet carbonated drinks from the menu.

During weight loss, it is allowed to drink no more than two cups of coffee, and it is better to refuse them altogether, replacing them with green tea or vegetable and herbal decoctions.

During the diet, you should drink at least two liters of water per day. The liquid should be drunk before meals, so the feeling of hunger decreases. But after eating for two hours, you should refrain from drinking, otherwise the liquid, once in the stomach, will dilute the hydrochloric acid of gastric juice, as a result of which digestion will slow down.

Diet for 1000 calories a day: reviews and expert opinion

From nutritionists to such a diet, comments are not the most flattering. On the one hand, 1000 kcal is not so far from the bar for the minimum set for women. With others - this is almost a critical value, perceived without problems only in the absence of sports. Minimal physical activity in the form of gymnastics in the morning or a light home workout will not work: you will have to increase the energy value to at least 1200 kcal.

You can often hear that lowering the bar to 1000 kcal is detrimental to metabolism. Leading nutritionists make their own adjustments: if you stick to such a framework for only 1-2 weeks, and then increase it even by 200-300 kcal, your metabolism will not worsen. On the contrary, taking into account the fractional nutrition and not too large portions, it will increase the speed.

Women who have tried this technique say that in comparison with more stringent low-calorie schemes, this is a very loyal system. The probability of breakdowns on it is less, and for the most part they occur when the energy value of the menu is too sharply reduced. In addition, hypoglycemic reactions are not excluded during times of severe stress: the diet is depleted in complex carbohydrates.

A separate point is a decrease in the load on the pancreas, as well as the liver. Therefore, this type of diet is perfect for preventive purposes. And to avoid a negative reaction from the kidneys, it is worth reducing the calorie content gradually. If initially it reached 2000 kcal, it will take at least a week to gradually decrease it. This will be the preparatory stage.

Although the 1000 calorie diet requires meticulous calculations of the food consumed, nevertheless, many people prefer it to other methods of getting rid of excess weight. She captivates by not forcing you to completely abandon your favorite products. When preparing meals, it is enough to fit into the daily calorie intake. During the period of dieting, a habit is developed to eat often and in small portions. This type of nutrition is recommended by nutritionists to maintain a fast metabolism.

How much can you drop

Results will vary based on starting weight and activity level. On average, on such a diet, you can lose 5-8 kg per month. During the first two weeks, the weight will decrease rapidly, then the process of losing weight will slow down.

A diet of 1000 calories per day, according to weight loss reviews, is not very compatible with intense mental and physical exertion. In general, this is an extreme diet that will not harm only a healthy and young body. For people in old age or suffering from hypertension, diabetes, angina pectoris, doctors recommend losing weight over a longer period of time.

Diet Basics

The daily diet should be divided into three main meals and additionally include one or two snacks. Traditional three meals a day is not suitable for this diet for the following reasons:

If the body does not receive energy in time with a new portion of food, it ceases to actively use the reserves it already has and stores them in the form of fat.
The feeling of hunger leads to overeating during the next meal.
Long breaks between breakfast, lunch and dinner lead to a decrease in blood glucose levels and provoke the production of the stress hormone cortisol. As a result, metabolism is disturbed.
Only fractional nutrition in small portions allows the body to fully absorb all the nutrients from food.

To calculate calories, you will need a food calorie table and a kitchen scale to weigh portions. It is necessary to distribute the caloric content of meals so that most of the calories are consumed in the morning.

For example:

first breakfast - 300 calories;
second breakfast - 100;
lunch - 400;
dinner -200.

Breaks between meals should not last more than three hours.

A lack of calories can lead to malnutrition. Even a healthy person should not eat in this mode for more than one month. If you want to extend the diet for a longer period, you need to take a break for four to five weeks, increasing this time to at least 1700. If you do not follow this recommendation, you can slow down your metabolism and cause weight to stop.

Best Diet Foods

A menu for 1000 calories a day can include any vegetables, herbs, almost all types of fruits. You can eat low-fat dairy products, eggs, poultry, lean fish.

An excellent dietary dish are cereals:

oatmeal;
barley;
barley;
buckwheat;
Brown rice.

Of the thermal methods of food processing, frying should be avoided and more often resorted to stewing, baking and steaming food. It is better to cook porridge just on water, and soups on vegetable broth, not meat broth.

Coffee should be replaced with herbal tea. The daily rate of water consumption (drinks are not considered) is at least two and a half liters. You can drink before a meal, but in no case during a meal or immediately after it, since water entering the stomach dilutes the hydrochloric acid contained there, thereby worsening the digestion process.

What foods to avoid

For the duration of the diet, all fatty foods should be removed from the diet: sausages, smoked meats, fatty meat, sour cream, mayonnaise, butter, fast food. You should also avoid fried foods, because frying uses fat.

The menu for losing weight, of course, should exclude alcoholic and carbonated drinks: they contain a lot of empty calories. So, in one glass of red semi-sweet wine there are about 150 calories.

You should also refrain from eating bakery products, pastries and sweets. For dessert, it is better to eat a piece of dark chocolate or honey. Bread can be replaced with low-calorie rye bread.

These fruits are too high in calories and are not suitable for eating during a diet:

bananas;
dates;
figs;
grape.

Menu for the day

When compiling a nutrition menu for 1000 calories per day, it should be remembered that the diet should remain varied and include all the necessary elements: complete animal or vegetable proteins, unsaturated fats, complex carbohydrates.

First breakfast

The morning meal should provide the body with maximum energy. Therefore, the ideal solution would be complex carbohydrates: brown rice, beans or cereals. Also a good option for breakfast is low-fat animal proteins: cottage cheese, eggs, yogurt.

Lunch

You can eat a handful of dried or a glass of fresh seasonal, a few fruits. Sweet fruits are a great dessert alternative.

Dinner

You can cook vegetable soups, stew vegetables, cook lean meat.

afternoon tea

You can have a snack, drink yogurt. If other meals have already contained protein foods, then it is recommended to eat something from fruits.

Dinner

The ideal option is a vegetable salad. If you use different vegetables every day, such a dinner will not get bored. If you want to make your evening meal more satisfying, you can add seafood, a piece of lean meat or fish to the salad.

Sample menu for the week

1 day:

breakfast - a glass of low-fat yogurt, dietary rye bread;
second breakfast - a few oranges;
lunch - soup with green peas;
afternoon snack - a few walnuts, 1 green apple;
dinner - salad with raw champignons and spinach.

2 day:

breakfast - 100 grams of buckwheat, 100 ml of kefir;
second breakfast - a glass of currants;
lunch - 100 g of poultry meat, fresh vegetable salad;
afternoon snack - grapefruit;
dinner - red cabbage salad.

3 day:

breakfast - grapefruit, boiled egg;
second breakfast - a few green apples;
lunch - 80 g of lean meat baked in foil, 300 g of vegetables;
afternoon snack - a handful of almonds, 1 orange;
dinner - seafood salad.

Day 4:

breakfast - oatmeal on the water with berries;
second breakfast - yogurt;
lunch - lentil soup;
afternoon snack - 40 grams of cottage cheese with dried apricots;
dinner - cucumber and tomato salad.

Day 5:

breakfast - a cup of coffee, a piece of Adyghe cheese, dietary bread;
second breakfast - tangerines;
lunch - soup with broccoli;
afternoon snack - walnuts, pear;
dinner - a salad of fresh vegetables and 150 grams of cod.

Day 6:

breakfast - seaweed salad, brown rice;
second breakfast - 1 pomegranate;
lunch - 150 grams of chickpea cutlets with vegetables;
afternoon snack - apples with honey;
dinner - stewed vegetables.

Day 7:

breakfast - a cup of coffee, scrambled eggs, greens;
second breakfast - a few slices of watermelon;
lunch - barley porridge with mushrooms;
afternoon snack - prunes;
dinner - vegetable salad with avocado.

Results and reviews

Alena, 19 years old:

“The diet is excellent, I lost 9 kg in a month. I will now try to maintain weight with the help of sports, because on such a low-calorie diet there was not enough strength for full-fledged training.

Tamara, 37 years old:

“In two weeks I lost 2 sizes, but a month later the weight returned to its previous mark. The diet is only temporary. But in order to quickly lose weight before some kind of publication, it’s better not to find it. ”

Alina, 25 years old:

“At first, I was dizzy and there was a strong weakness. When I began to allow myself sweets in such cases, it became easier. One day a week I didn’t count calories at all and ate what I wanted. I lost 17 kg in four months.

Oksana, 22 years old:

“I have been on a diet for the third week, I work, study, go to the pool and fitness club. I feel good, I don't faint. The result for today is minus 6 kg.

Video

In this video, you will learn several recipes for healthy and delicious breakfasts for a 1000 calorie diet.

Coach Nutritionist, Sports Nutritionist, Honored Author of Evehealth

19-10-2018

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This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.

Those who decide to start losing weight on a 1000 calorie diet will need a food calorie table, because they will have to calculate the daily calorie content of the diet, which should be no more than 1000 kcal. You will also need a kitchen scale to weigh portions.

This diet is quite varied and. The daily ration is divided between three main meals and two snacks. It is this diet that is advised by modern doctors to maintain proper metabolism.

For the first time, it is advisable to go on a diet of 1000 kcal for no more than seven days a month. During this time, you can determine whether such a power scheme is right for you. As much as possible, you can adhere to this for no more than three weeks, and only after a month's break it is allowed to repeat it. Otherwise, the metabolism will slow down, and the weight will stop going away. What will be the result of a diet of 1000 calories depends on the initial weight, physical activity and physiological characteristics of the individual, and on some other factors. As a rule, after a three-week course, it is possible to lose from 5 to 10 extra pounds.

After successful weight loss, you also need to save the results. So that the departed kilograms do not return. To do this, it is necessary to gradually increase the calorie content of the daily diet, but for two weeks after the end of the diet, it is worth limiting the intake of fatty and sweet foods.

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fast food;
starchy vegetables (potatoes, beets);
confectionery;
fatty;
roast;
smoked;
flour.

It is also desirable to reduce the amount of salt and sugar consumed.
It is also better to refuse mayonnaise, replacing it with vegetable oils or citrus juice.

In the daily set of products of a low-calorie diet should be present:

lean meat and fish;
seafood;
dairy and sour-milk products, fat-free or with the lowest fat content;
nuts;
dried fruits;
herbal products;
cereals;
soups.

Porridge should be boiled in water, soups in a weak broth.

From thermal processing methods, steaming, stewing, boiling and sometimes baking can be used.

It must be remembered that calories are contained in drinks. Sitting on a diet of 1000 calories, you should completely exclude alcoholic and sweet carbonated drinks from the menu.

During weight loss, it is allowed to drink no more than two cups of coffee, and it is better to refuse them altogether, replacing them with or with vegetables and.

Ten Menu Options for the 1000 Calorie Per Day Diet

First option:

breakfast - a slice of rye bread or dietary bread, 40 grams of fat-free cottage cheese or 100 ml of kefir (drinking yogurt, fermented baked milk, yogurt);
lunch - any one fruit (orange, pear, apple, peach, a couple of apricots or plums);
lunch - bean soup, 100 gr. chicken (goose, turkey), or 130 g of lean fish;
afternoon snack - 2 walnuts or 9 pieces of almonds, boiled corn on the cob or some kind of fruit;
dinner - 100 gr. buckwheat or oatmeal, boiled egg, vegetable salad of tomatoes and cucumbers.

Second option:

breakfast - soft-boiled egg, a slice of bread with 10 g of butter, half a grapefruit, 200 ml of low-fat milk;
lunch - any fruit (pear, apple, orange, peach, a couple of plums or apricots);
lunch - 90 g of lean boiled meat, a salad of fresh cucumbers and white cabbage, 190 g of lean soup or stewed vegetables;
afternoon snack - 200 ml of low-fat milk, a slice of bread with 10 g of butter and a slice of cheese or 30 g of low-fat cottage cheese;
dinner - 90 g of lean meat, 200 g of stewed vegetables, 200 ml of skim milk, vegetable salad.

Third menu option:

distribute for the whole day 400 g of vegetables, 40 g of bread, 300 g of fruit, one egg, half a liter of milk, 170 g of sea fish or meat, 40 g of cheese or low-fat cottage cheese, 25 g of butter.

Fourth menu option:

breakfast - grapefruit, a slice of bread with 10 g of butter, soft-boiled egg, 200 ml of skim milk;
lunch - vegetable broth, tea or coffee;
lunch - 80 g of lean meat boiled or baked in foil, 200 g of vegetables, 110 g of fruit, a cup of tea or coffee;
afternoon snack - 200 ml of skim milk, a slice of bread with 10 g of butter and 25 g of cheese or cottage cheese;
dinner is the same as lunch.

Fifth option:

breakfast - unsweetened coffee and a glass of low-fat milk;
lunch - 140 g of stew or boiled meat or low-fat fish, 160 g of green beans or peas, or any porridge with 400 g of fresh vegetables (carrots, tomatoes, peppers, cabbage, etc.);
afternoon snack - 350 g of apples or pears;
dinner - 450 ml of lean soup, the missing calories can be obtained with low-fat cottage cheese or fruits.

breakfast - a piece of any bread and coffee (with sweetener and milk);
lunch - 300 g tomato and 200 stewed pollock;
afternoon snack - 400 g of apples;
dinner - 200 g fat-free cottage cheese with jam, cocoa with sugar.

Seventh menu option:

breakfast - a couple of cups of coffee with milk and a sweetener;
lunch - 200 g of tomatoes, 160 g of veal, 140 g of buckwheat;
afternoon snack - 300 g of apples or pears;
dinner - about 500 ml of cabbage soup, 250 g of apples and 180 gr. defatted cottage cheese.

Eighth option:

breakfast - soft-boiled egg and coffee with sweetener and milk;
lunch - 200 g of steamed red fish, 500 ml of lean soup;
afternoon snack - 300 g of apples;
dinner - several slices of low-fat ham are allowed (depending on its calorie content) with lettuce.

Ninth option:

breakfast - two eggs in the form of an omelet, 100 g of any pickles, coffee without sugar;
lunch - 250 ml of soup (lean or weak broth), 300 gr. apples
dinner - 220 g of meat with 90 g of potatoes cooked in a double boiler, with one pickled cucumber or tomato, 200 ml of any fermented milk product.

Tenth option:

breakfast - a glass of tea, two soft-boiled eggs, a slice of any bread;
lunch - 120 g of boiled pink salmon and a cup of fish broth;
afternoon snack - cottage cheese or grapefruit;
dinner - 120 gr. boiled chicken for garnish 220 g of stewed or fresh various vegetables.

Now you know exactly how to eat 1000 calories a day and be slim, fit and attractive!

1000 calorie a day diet video

Calorie Reduction

At first, it may not be so easy to strictly adhere to the set number of calories. And besides, sometimes there are unplanned cases - for example, when it is inconvenient to refuse something at a party. In order for such situations not to knock you out of the diet completely, you should stock up in advance with special tools that help reduce calories.

First, it will help. In general, it should always be kept in the kitchen, since fiber is an indispensable assistant to our digestion. It helps to remove waste from the body in time and cleanse the intestines. But now the main property of fiber for us is that it reduces the calorie content of the products in which you add it.

And, of course, in case of an emergency, you should stock up on the actual blockers. Most of them are based on chitosan. - This is a special dietary fiber that is obtained from crustaceans. It binds fats already in the digestive tract. Chitosan is quite safe and can be used as an auxiliary substance during diets. And besides, it makes sense to keep it on your shelf in case of unplanned feasts.

1000 calories is one of the varieties of rigid diets for weight loss, limiting the daily intake of calories in the body to 1000.

A word about calories

Calories are units of measure for the energy value of food. Calories characterize its overall nutritional value, along with indicators such as the content of proteins, fats and carbohydrates.

Calories provide the necessary energy for various life processes, including physical and mental work. Energy is required for each of the many biochemical reactions in the body.

The energy requirement for basal metabolism varies from person to person and depends on age and body surface area. An adult man, on average, needs 1700 kcal per day to ensure basic metabolic processes, a woman needs 1.5 times less.

1000 calorie diet options

Limiting energy supply to 1000 calories per day is a very tough method of dealing with extra pounds. In order to survive a 1000 calorie diet, a person must be in excellent health.

The second menu option for 1000 calories describes the diet for weight loss in more detail. Yes, you need to include:

300 g fresh fruit;
400 g of vegetables;
500 ml of milk;
160 g of lean meat;
40 g of rye bread;
1 egg;
30 g cottage cheese or 15 g cheese (optional);
15 g butter.

Such a set will provide the body with only part of the energy, and the missing will be replenished from fat reserves.

Approximate menu for 1000 calories per day

Of course, it is very difficult to calculate the calorie content of any food eaten at home. Therefore, nutritionists suggest using a more accurate second diet option and a ready-made menu for 1000 calories per day.

A glass of skimmed milk (200 ml);
Soft-boiled egg;
Grapefruit (100 g);
A piece of rye bread (20 g);
Butter (10 g).

Second breakfast - one of the following drinks:

Coffee;
Vegetable decoction.

Boiled vegetables (200 g);
Lean meat (80 g);
Green salad;
Fresh fruits (100 g);
Unsweetened tea (1000 ml).

Cottage cheese or cheese (5 g);
Rye bread (20 g);
Butter (5 g);
Skimmed milk 30 ml.

Vegetables (200 g);
Fresh salad (200 g);
Fruit (100 g);
Lean meat (80 g);
Tea or coffee (100 ml).