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1000 Calorie Diet Meal Plan 14 Days

Along With A Balanced Weight Loss Diet Chart Plan These Habits Will Help You Stay Healthy:

  • Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks in controlled portions for the day. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. So, quit your junk food habit by making healthier snacking choices in your indian diet plan.
  • Have an early dinner: Indians eat dinner later than the other societies across the world. Since metabolism slows down at night, a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
  • Drink a lot of water: How does drinking more water help you lose weight? For starters, its zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight and also find a list of drinks that will help you lose weight here.
  • Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.

In conclusion to everything stated above. you dont necessarily have to ditch your regular food habits or make massive changes to your diet, all you need is to follow the best balanced Indian diet plan to get fit!

Do: Check How Much Fiber Youre Getting

When youre eating too little, youre prone to gut issues, especially constipation. This is because you may not have enough fiber in your diet.

Fiber helps to add bulk to your stool and can also help to regulate bowel movements . The recommended amount of fiber is 25 grams per day for women and 38 grams per day for men .

The good news is that most fiber-rich foods like vegetables, fruits, and whole grains are also low in calories . If youre following a 1000 calorie diet menu plan you should be able to get enough fiber by including these foods in your meals and snacks.

The 1000 Kcal Diet Dietetics

If you are interested in a professionally prepared diet every day, check the information below. We have collected the 6 most important weight loss treatments of the 1000 kcal diet described by a nutritionist. The diet plan is presented in a clear and detailed form. to the set you are interested in and start losing weight today:

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or choose total access to the service at a promotional price below. All materials in clear forms of presentation. Balanced meals and detailed balance sheet every day. Professionally written nutrition plans even for 28 days. A 1000 calories diet does not have to be boring or dull. Get access to all dietary plans in a time-limited promotion.

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  • the possibility of downloading all the written-down diets
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Read Also: Sugar Free Low Carb Desserts For Diabetics

What Are The Benefits Of A 1000 Calorie Diet Plan

Though it is a short-term diet plan, it has multiple benefits, making it a preferred method to lose weight for those in a hurry. These benefits are as follows:

The primary purpose of a 1000 calorie meal is weight loss. The participants in a study comprising 125 old obese females consumed either 1,000 calories or 1,500 calories per day for a year. People on the 1,000-calorie meal lost more weight than those on the 1,500-calorie diet.

Related Article:7 Effective Weight Loss Tips

  • Helps Reduce Visceral Fat

Low-calorie diets include low-fat foods. It means you are taking fewer fats which is an advantage itself. On the other hand, such diets help reduce body fats which otherwise make you obese. According to research, a low-calorie diet helps reduce visceral fat among obese men and women. However, the results were more prominent in men as compared to women.

  • Remission of Diabetes

Diabetes type 2 is a severe and chronic disease. It leads to heart, eyes, and feet damage if left untreated. A low-calorie diet of 1000 calories a day showed positive effects against Diabetes Type 2. According to research, low-calorie diets result in remission of Diabetes Type 2. It was revealed in the same study that this short-term intervention is effective in causing weight loss and attaining a positive metabolic profile, primarily type 2 diabetes mellitus remission.

  • Prevents Overeating
  • Low Cholesterol

The Medical Need For 1000 Calories Per Day


When your weight seriously endangers your health or you’re prepping for an intense obesity treatment, such as bariatric surgery, your doctor may prescribe a very low-calorie diet of 800 calories or a low-calorie diet of 1,000 calories a day. This calorie limit is usually prescribed to women, as it’s considered too low for most men, who are restricted to 1,200 to 1,600 calories a day on medically prescribed low-calorie plans. In such cases, the 1,000-calorie diet is designed by a dietitian and usually consists of small portions of whole foods, but it may include meal replacements to help you get all the requisite vitamins, minerals and fiber you need.

Also Check: Calories In Honey Crisp Apple

Tips & Tricks For Staying On A Ketogenic Diet Plan

Break cake off of sugar reliance and stubborn body fat. Burning fat takes fat away leaving lean and strong. Weight reduction is possible and can be restorable once you choose to alter your life around. Bagels dont need to be part of whatever. The sugar of diet plan honey and natural food classifications means not all food needs to be made to be sweet. You will quickly feel rejuvenated and energetic. Many individuals report losing keto weight today and likewise being sorry for the pros of the consuming habits and losing on their relationship to carbs.

Safe Weight Loss Tips

The best way to lose weight safely and successfully is by adopting healthy eating habits.

Start with small, realistic goals, and then, as these become a habit, increase the goals. For example, make it a goal to start each dinner with a side salad or serve vegetables as a side dish. Once this becomes standard practice, introduce a second goal, such as having fruit with breakfast.

Also, think about setting some exercise goals. A good example is setting a goal to walk for 15 minutes 3 times a week. Once this becomes routine, increase the time or number of sessions each week.

Setting small goals and increasing them over time sets people up for success. Also, small goals are easy to implement and sustain.

Remember that it takes time to gain weight, so it may take even more time to lose weight safely. Quick weight-loss plans have little scientific support and can lead to individuals regaining all the weight they lost and more.

Also Check: Calories In Fat Protein And Carbs

Fast Weight Loss Is Unsustainable

Although it’s recommended that you create a calorie deficit of 500 to 1,000 calories a day to lose 1 to 2 pounds a week, this rate may be too aggressive for some people. If achieving that rate requires extreme deprivation, it’s unlikely you can stick to the plan.

Diets that dip below 1,200 calories per day are extremely difficult to adhere to for any length of time, because essentially — you’re starving your body. You may lose weight quickly on a 1,000-calorie diet, but the lost weight is mostly water and lean mass — not fat. It’s nearly impossible for you to get all the vitamins and minerals you need — even at 1,200 calories per day — especially if you’re a woman of child-bearing age.

When you follow a 1,000-calorie plan, any weight you do lose will likely return fairly quickly, once you resume eating a normal meal plan. Your lingering hunger from such a restrictive plan could even cause you to compensate by overeating, which could contribute to gaining the weight back.

Sample 1000 Calorie Meal Plan 1

1000 Calorie Meal Plan (High Protein)
Vegetable salad topped with fat free salad dressing. 221

You will be starting your day with a bit of apple cider vinegar with warm water and the same will be acting as a detoxifying drink to start your day up.

The menu will be low in carbohydrates and the only sources will be Whole wheat biscuits, taco and vegetables. Total calories for the day: 1008

On the other side, the body will feed its protein requirements from eggs and yogurt and the fibers will come from all the fresh vegetables and fruits on the menu.

You can keep experimenting with the meal plan and replace some of the items with your favorite ingredients .

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Calorie Weight Loss Diet Chart Plan

A lot can be spoken about what goes into an ideal diet chart. However, ones nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female.

Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian.

However, we have put together a diet plan ideal for weight loss with Indian food. This 7 day diet plan also known as a 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.

What Is A 1000 Calorie Diet Meal Plan

As obesity became a problem worldwide and zero figures came in, different kinds of diets started trending.

A 1000 calorie diet meal plan is one such plan that will allow you to lose 4 pounds within 14 days. One of the best parts of the 1000 calorie diet meal plan is simply decreasing per day calorie intake to 1000 calories.

Such a restrictive diet plan comes in because it allows you to lose your extra pounds very rapidly.

Also, such a meal plan doesnt need you to do much physical activity. Hence less physical activity and weight loss look very impressive for most people who want to lose weight.

What is a 1000 Calorie Diet Meal Plan

Here you are cutting down your fats and consuming high protein food. These kinds of meal plans are often suggested for BMIs above 30 and 40.

This allows one to lose weight rapidly and is highly recommended for people who are overweight and have allied medical conditions like diabetes or have just gone under surgery or fertility treatment.

This allows for easing those medical conditions when one loses weight rapidly.

Such a plan would need some specific dos and donts. We made it easier for you by quickly listing out what to avoid and what to eat in a 1000 calorie diet meal plan.

Read Also: Calculating How Many Calories You Need

How To Follow This Plan

Since 1200 calories is far lower than the recommended calorie allowance for men, a 1200 calorie diet should only be used by women looking to lose some weight.

If you want to follow this plan as a man, then you would need to increase the portion sizes in order to match the higher energy requirements men have.

The plan itself contains lots of fiber, fruits and vegetables so that you can trust that what youre eating is healthy, plus contains a good amount of protein.

The recipes and shopping list within the plan are suitable for 2 people. However, this can be easily adjusted if needed.

What Is The 1000

14 Day Low Carb Meal Planner

The 1000-calorie meal diet is a method for you to get a fit body. This plan allows you to manage what you eat everyday and control the calories in your body.

A plan for weight loss is not easy

In this article, we will focus on weight loss, so it will be suitable for those who are just starting on the road to lose weight, and do not have much time for exercise.

The 1000 calorie meal plan will still ensure the supply of energy and essential nutrients for the body, including essential substances such as: rich in fiber, rich in protein and vitamins from fresh fruits and vegetables. The dishes are processed simply, minimizing the use of too much fat and spices that can cause calories to increase.

How to make a 1000-calorie meal plan?

For the method of only loading 1000 calories per day, the weight loss effect will be relatively fast, only after 7-10 days will see the effect. A significant reduction in calories will cause the body to switch to a mode of converting excess fat for energy to feed the body, which is also an important point in this diet. If you are a person who is easy to loses weight and combined with a diet, you will lose an average of 3-4 pounds if you apply this method in about 14 days.

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How Does The Diet Work

When you are on a low carbohydrate diet plan, you are a ketogenic body. Your body will be using your fat for fuel. Due to the fact that you are burning body fat for fuel, it will produce ketone bodies. If you would follow this diet strictly, your body will enter into the ketogenic state in about 5 days. You may even lose about 5 pounds right away.

Calorie Diet Meal Plan In 14 Days

Before we start what a 1000 calorie diet meal plan is and how to do it, lets get our basics right.

If we look at any diet plans, they speak about healthy eating. According to WHO, a healthy diet is essential for good health and nutrition.

Healthy eating not only helps you lose weight but also increases your immunity and will allow you to live an active and healthy life.

Healthy eating comprises all the elements like fats, carbohydrates, proteins and minerals in balance.

It never means any calories at all. Calories are nothing but units of energy.

In nutrition, calories are referred to as the energy one derives from the consumption of foods and drinks and the energy they use in their physical activity.

Hence, without the calories, you wont be able to do your basic daily chores.

Calories are essential for ones survival. Without calories, cells would die, leading to organ failures.

An adequate calorie intake would vary from person to person concerning their age, sex, BMI, activity level and lifestyle.

With adequate calories, one can live a healthy life. An increase or fall in calorie levels causes health problems.

Read Also: Simple Low-carb Lunches To Go

Foods To Eat On A Calorie

Because youll be consuming fewer calories, its important that those calories contain all the vitamins and nutrients you need in order to function correctly.

This means eating nutrient-dense foods, such as:

  • Fruits such as apples, avocados and berries
  • Vegetables particularly cruciferous vegtables and leafy greens
  • Whole grains such as whole grain bread, brown rice and oatmeal
  • Nuts and seeds such as almonds, walnuts, flax seeds, chia seeds
  • Legumes such as beans and chickpeas
  • Fatty fish fish such as salmon, tuna and mackerel
  • Low-fat dairy such as milk and yogurt
  • Lean proteins such as poultry, fish
  • Extra-virgin olive oil for cooking

Calorie Diet And Meal Plan

1,200 Calorie Keto Meal Plan: Full 14 Day Menu

WARNING! 1000 Calories per day is only suitable for a small framed woman who engages in minimal amounts of exercise.

If you intend to follow such a restricted diet it is very important to ensure nutritional balance is maintained. It may be worth looking at managed programs, such as Medifast or Optifast.

Ensure you drink plenty of water and do not follow this amount of calories for sustained period of time unless advised by a medical professional. Daily calories should vary in order to maintain metabolic rate .

That said, managed properly, such a diet can aid with weight loss goals.

Calorie amounts could vary depending on exact brand/type chosen. Calories for each item in brackets after item name.

Also Check: Low Calorie Vs Low Carb

Kcal A Day Too Little Or Enough

It seems logical that if the problem is excess weight, you would like to eat as little as possible to speed up your weight loss. Usually the rule is that people need at least 1200 calories per day to stay healthy. People who have a busy exercise routine or do a lot of daily activities need more calories. Therefore, it is unlikely that a 1000 kcal diet without the supervision of a doctor should be used for a long time.

Sometimes obese people go on a very low-calorie diet for a short period of time to achieve a certain weight loss goal, but then switch to a diet with more calories to achieve and maintain the desired weight. Such a diet should be supervised by a doctor or nutritionist so that it is nutritionally balanced.

Dont: Do Strenuous Exercise

This is advice you probably wont find elsewhere, but when eating so few calories its important to avoid strenuous exercise. This is because your body will start to break down muscle for energy, which can lead to fatigue and injury. Instead, focus on light activity, such as walking or gentle stretching.

Recommended Reading: Calories In Chai Tea Starbucks

Slimming Meal Plans For 2022

In this post, we will find details about meal plans 1000 calories a day!

Get Weight loss in a week or 10 days

Unfortunately, you get attracted to it because you want a solution for your overweight. But, wait!

Make sure to know the concept, benefits, and cons of a weight loss plan before following any. After all, it is a matter of your health!

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