It is common knowledge that the average woman is encouraged to eat 2000 calories a day, whilst the average man is encouraged to eat 2500 calories a day.
Eating in a calorie deficit will help aid weight loss. A calorie deficit is where you burn up more calories than you eat.
Therefore, those who are keen to lose weight fast may turn to a 1000-calorie diet. But before we dive into what a 1000-calorie diet looks like, let’s get a grasp of what 1000 calories might look like on your plate.
What Can 1000 Calories Look Like In Grams Of Different Foods?
You may be surprised when you discover what 1000 calories of your everyday foods looks like on a plate.
1000 Calories in Grams
242g of Cheddar Cheese
1.025kg of Basmati Rice
282g of Spaghetti
3.7 slices of Dominoes Pepperoni Pizza
2.5 liters of Orange Juice
200g Digestive Biscuits
2500g of Carrots
140g Butter
160g Peanut Butter
236g Toffee Popcorn
115g Olive Oil
200g Chocolate
What Can A 1000-Calorie Diet Plan Look Like?
A 1000-calorie diet plan is a method of eating that significantly cuts the number of calories the consumer eats each day.
Since we know the average person eats between 2000-2500 calories per day, cutting down to 1000 calories is extremely drastic, and may leave you feeling hungry and irritated.
However, this diet plan is popular because it has proven to be the simplest way to lose weight quickly.
The 1000-calorie plan will have you reduce your calorie intake, whilst creating a diet that consists of high-protein foods, and low-fat foods, to help keep you feeling full.
Evidence For
This diet is an effective way of promoting weight loss, as shown by the research of 125 women who had obesity.
Participants consumed either 1000 calories per day or 1500 calories per day. The results were that those who consumed 1000 calories per day lost more weight than the 1500 calories per day group.
Evidence Against
Despite that, there is evidence from other studies that show whilst consuming 1000 calories per day may result in significant weight loss, it is difficult for people to sustain this weight loss.
Soon, they will simply regain back the weight they lost. Suggesting that this diet plan is only a short-term solution.
According to research, this diet is associated with a high risk of eating disorders and depression, when practiced over a long period, a consumer can lose control of their eating habits.
1000-Calorie Meal Plan
If you want to experiment by trying the 1000-calorie meal-plan diet, and need some inspiration, then look no further.
Below are some meal plan options to try out.
Option One
Breakfast: Low-fat yogurt, fresh berries, one egg, and a whole-meal slice of bread.
Lunch: One wholemeal roll, half a cup of tuna, lettuce, red pepper, and spring onions
Snack: Cup of sliced fruits, rice crackers
Dinner: Medium-sized salmon, half of a cup of roasted sweet potatoes, a cup of steamed broccoli, and green beans.
Dessert: Hot chocolate, unsweetened.
Option Two
Breakfast: Two boiled egg whites, served with cucumber, lettuce, and cherry tomatoes.
Lunch: A slice of whole-wheat bread, and two bowls of vegetable soup
Snack: Greek-style yogurt, served with fresh blueberries and walnuts
Dinner: One chicken breast, basmati rice, and half a cup of peas.
Dessert: One piece of dark chocolate
Four Things To Be Aware Of When Only Eating 1000 Calories
What happens to your body when you drop down to 1000 calories a day?
1. Unsustainable Weight loss
You will rapidly lose weight, but in the least sustainable way possible, meaning you are most definitely going to put that weight back on.
2. Cravings
You will have increased food cravings, which means that you will not only be affected physically but also mentally.
Low-calorie diets very commonly lead to binge eating.
3. Downregulated Metabolism
Your metabolism will be downregulated. Your body will get used to you not eating many calories.
This slows down your metabolism and in time you will no longer lose weight from just eating one meal a day.
4. Loss of Energy
Your energy levels will be deficient. As a result, progress in the gym will slow down.
Calorie Surplus VS Calorie Deficit
On the other end of the spectrum, some individuals wish to gain weight rather than lose it. The way to achieve this is by eating in a calorie surplus.
Quite the opposite of a calorie deficit, a caloric surplus is when the number of calories that we consume is higher than the number of calories we burn.
In a caloric surplus, our body mass increases.
That being so, finding 1000-calorie meals to consume may be of great use.
Let’s look at some meals from our favorite fast food company – Mcdonald’s. These high-calorie meals can help those bulking to reach their calorie surplus goal.
McDonald’s High-Calorie Meals
Big Mac, large fries, and a large Coke: 1,350kcal
McChicken sandwich, large fries, and a strawberry milkshake: 1,290kcal
Double cheeseburger, large fries, Coke Zero, and sweet and sour dip: 933kcal
Is Eating Only 1000 Calories A Day Healthy?
With the influence of social media, there is more pressure than ever to look a certain way.
This is why a 1000-calorie diet may initially seem like an attractive option for someone who wants to lose weight.
While adults could follow this type of diet relatively safely for a week or two, it is not something that professionals would advise for longer periods.
Diets as little as 1000 calories can starve your body of the nutrients and energy it needs to survive.
To add to that, the weight you lose will most likely be gained back once you return to your normal eating habits.
Final Thoughts
There is not one picture of what 1000 calories looks like. From three slices of dominoes pizza to 2500g of carrots. How you choose to consume 1000 calories is down to you.
What we can take away from a 1000-calorie diet, is that it is a dangerous technique for losing weight.
While someone can safely follow the diet short-term, professionals warn that over a longer period it can damage a person’s health and cause them to regain the weight they lost.
Food is fuel. Just like cars cannot drive without petrol. Our bodies are no different, they need energy too.
The most effective and safe way to lose weight, and maintain that weight loss, in the long run, is to develop and maintain healthy habits. Eating in a less extreme calorie deficit is key, allowing yourself to slowly lose weight.
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