Leena Watts
A 1000-calorie diet is a doctor-prescribed, very low-calorie diet often used to produce rapid weight loss in people with a body mass index greater than 30. It can be difficult to meet all of your nutritional needs on a 1000-calorie diet, so it's important to know what and how much to eat. A balanced diet should contain 45 to 65 percent of its calories from carbohydrates, and 10 to 35 percent of its calories from protein.
| Characteristics | Values |
|---|---|
| Carbohydrates | 113 to 138 g of carbohydrates a day |
| Protein | 25 to 88 g of protein a day |
| Fat | Limit saturated fats to no more than 11 g a day |
| Sugar | Limit added sugars to less than 25 g a day |
| Salt | Stay under 1,200 mg of sodium a day |
| Exercise | Aim for at least 150 minutes of exercise a week |
| Foods to include | Lean meats (chicken, fish), tofu, non-starchy vegetables (spinach, broccoli, bell peppers) |
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What You'll Learn
What to eat
A 1,000-calorie diet is a very low-calorie diet that is often doctor-prescribed to produce rapid weight loss in people with a body mass index greater than 30. It can be difficult to meet all of your nutritional needs with this diet, so it's important to know what and how much to eat. It's recommended that you only follow a 1,000-calorie diet under the supervision of your doctor.
A balanced diet should include 10 to 35 percent of its calories from protein. A 1,000-calorie diet should contain 25 to 88 g of protein. You can get protein from meats, beans and dairy foods. Choose lean cuts of meat and low-fat or non-fat dairy foods to help limit your calorie intake. You can have 2 oz of meat or beans and 2 cups of milk a day on your diet plan. If you are vegetarian, you can eat tofu.
A balanced diet should also contain 45 to 65 percent of its calories from carbohydrates. On a 1,000-calorie diet, you need 113 to 138 g of carbohydrates a day. Most of the carbohydrates in your diet should come from whole grains, fruits and vegetables. Non-starchy vegetables like spinach, broccoli and bell peppers can add a lot of flavour and nutrition to your 1,000-calorie daily menu. These superfoods are low in calories and high in fibres, vitamins, and minerals, promoting satiation and supporting overall health.
Limit saturated fats to no more than 11 grams per day. Limit added sugars to less than 25 grams a day. Cut back on salt (sodium). Stay under 1,200 mg of sodium a day.
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How much to eat
A 1,000-calorie diet is a doctor-prescribed, very low-calorie diet, often used to produce rapid weight loss in people with a body mass index greater than 30. It can be difficult to meet all of your nutritional needs with a 1,000-calorie diet, so it's important to know what and how much to eat.
A balanced diet should include 10 to 35 percent of its calories from protein, which equates to 25 to 88 grams of protein on a 1,000-calorie diet. Good sources of protein include lean meats, such as chicken, fish, and beans, as well as low-fat or non-fat dairy foods. If you are vegetarian, tofu is a good option.
Carbohydrates are your body's primary source of energy, so it's important to include enough carbohydrates in your diet to keep your energy levels up. A balanced diet should contain 45 to 65 percent of its calories from carbohydrates, which is about 113 to 138 grams of carbohydrates per day on a 1,000-calorie diet. Most of these carbohydrates should come from whole grains, fruits, and vegetables.
Non-starchy vegetables, such as spinach, broccoli, and bell peppers, are low in calories and high in fibre, vitamins, and minerals. They can add a lot of flavour and nutrition to your diet while helping you feel full and supporting your overall health.
In addition to knowing how much to eat, it's important to consider what foods to limit or avoid. Limit saturated fats to no more than 11 grams per day, added sugars to less than 25 grams per day, and sodium to less than 1,200 mg per day.
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How to meet nutritional needs
A 1000-calorie diet is a doctor-prescribed, very low-calorie diet that is often used to produce rapid weight loss in people with a body mass index greater than 30. It can be difficult to meet all your nutritional needs with such a restricted calorie intake, so it's important to know what and how much to eat.
A balanced diet should include 10 to 35 percent of its calories from protein, which equates to 25 to 88g of protein on a 1000-calorie diet. Good sources of protein include lean meats, such as chicken and fish, as well as beans and low-fat or non-fat dairy foods. If you are vegetarian, tofu is a good option.
Carbohydrates are your body's primary source of energy, so it's important to include enough of them in your diet to keep your energy levels up. A balanced diet should contain 45 to 65 percent of its calories from carbohydrates, which is 113 to 138g of carbohydrates on a 1000-calorie diet. Most of these should come from whole grains, fruits and vegetables. Non-starchy vegetables, such as spinach, broccoli and bell peppers, are low in calories and high in fibre, vitamins and minerals.
Fat also acts as a source of energy and helps your body absorb fat-soluble vitamins. Limit saturated fats to no more than 11 grams per day and added sugars to less than 25 grams per day.
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How to exercise
A 1,000-calorie diet is a doctor-prescribed very low-calorie diet often used to produce rapid weight loss in people with a body mass index greater than 30. It is important to only follow a 1,000-calorie diet under the supervision of your doctor.
A balanced diet should contain 45 to 65 per cent of its calories from carbohydrates, and 10 to 35 per cent from protein. On a 1,000-calorie diet, you need 113 to 138 g of carbohydrates a day, and 25 to 88 g of protein. Carbohydrates act as your body's primary source of energy, so including enough carbohydrates on your low-calorie diet will help keep your energy levels up. Protein helps preserve your lean body mass, make new cells and support your immune health.
You should aim to get most of your carbohydrates from whole grains, fruits and vegetables. For protein, choose lean cuts of meat, beans, and low-fat or non-fat dairy foods. If you are vegetarian, you can also get protein from tofu.
In addition to diet, exercise is an important part of weight loss. Aim for at least 150 minutes of exercise a week, or about 22 minutes a day. Even better, try to get 30 minutes of physical activity most days of the week.
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Who should try this diet
A 1000-calorie diet is a doctor-prescribed, very low-calorie diet that is often used to produce rapid weight loss in people with a body mass index greater than 30. It can be difficult to meet all of your nutritional needs with a 1000-calorie diet, so it should only be followed under the supervision of a doctor.
A 1000-calorie diet should include 25 to 88 g of protein, which can come from lean meats, beans and low-fat or non-fat dairy foods. Carbohydrates should make up 45 to 65 percent of the diet's calories, with 113 to 138 g of carbohydrates coming from whole grains, fruits and vegetables. Non-starchy vegetables like spinach, broccoli and bell peppers are low in calories and high in fibres, vitamins and minerals.
A 1000-calorie diet should also include essential amino acids for muscle repair and growth, which can be found in lean meats like chicken and fish, or tofu for vegetarians.
If your healthcare provider has advised that you need about 1000 calories a day, you should limit saturated fats to no more than 11 grams per day, added sugars to less than 25 grams a day and cut back on salt (sodium) to stay under 1,200 mg a day.
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Frequently asked questions
A 1000-calorie diet is a doctor-prescribed very low-calorie diet often used to produce rapid weight loss in people with a body mass index greater than 30.
It can be difficult to meet all nutritional needs on a 1000-calorie diet. It is important to know what and how much to eat to meet your nutritional requirements. A 1000-calorie diet should contain 25 to 88 g of protein and 113 to 138 g of carbohydrates.
A balanced diet should contain 45 to 65% of its calories from carbohydrates and 10 to 35% of its calories from protein.
Fat acts as a source of energy for the body and helps it absorb fat-soluble vitamins.
Aim for at least 150 minutes of exercise a week. Ideally, you should do 30 minutes of physical activity most days of the week.
