- 1000 kcal diet - rules
- 1000 kcal diet - recommended and contraindicated products
- 1000 kcal diet - contraindications
- The 1000 kcal diet - is it effective?
- 1000 kcal diet - is it he althy?
- 1000 kcal diet - menu
- Yo-yo effect - how to avoid it
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The 1000 kcal diet is quite strict and should only be used for a week. The 1000 calorie diet is a way to quickly lose a few kilos or to prepare the body for long-term weight loss. A sample menu in a 1000 kcal diet tries to keep as much nutritional value as possible with as few calories as possible.
The 1000 kcal dietis one of the most popular slimming diets, the menu of which can be easily found on the Internet and in various magazines. The 1000 calorie diet is eagerly chosen by people who want to lose weight, i.e. reduce body weight a lot, but in a short time.
Women most often choose the 1000 kcal diet. Its basic principle is counting calories and efficient use of tables or calculators of calorific value of food products. The diet assumes such a low energy intake with meals that will result in the maximum use of calories stored in the form of subcutaneous fat.
The menu on the 1000 kcal diet consists of 5 meals, and each of them should provide a constant, strictly defined amount of energy:
- breakfast - 250 kcal
- 2nd breakfast - 100 kcal
- dinner - 350 kcal
- afternoon tea - 100 kcal
- dinner - 200 kcal
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1000 kcal diet - rules
The proportions of macronutrients are not so important, but they should not differ significantly from the recommendations of the he althy eating pyramid. With such a low-calorie diet, it is very important to eat very varied meals, avoid repeating them and frequent use of the group of favorite products.
Thanks to this, the risk of nutritional deficiencies is reduced, although with this type of diets it is still high. Consumed products should be as nutritious as possible, and all highly processed foods should be eliminated.
To reduce the feeling of hunger, it is recommended to eat low energy meals (low in calories in a large dish), rich in vegetables, with the addition of meat or lean dairy and whole grains rich in fiber.
To make it easier to stick to the recommended calorie norm, you need to tightreduce the fat added to dishes, but also naturally contained in food (in products such as meat, eggs, dairy products, nuts, seeds) and fruit. It is recommended to drink at least 2 liters of water a day.
Fried dishes should be avoided, especially in breadcrumbs. It is recommended to steam and water, stew without fat and roast without fat. These cooking techniques reduce the amount of calories in a meal.
The 1000 kcal diet is a diet that is difficult to follow because people using it are constantly hungry. In addition, it requires counting calories, which is tedious and difficult at first. Additionally, the necessity to diversify the meals makes their preparation time-consuming.
Read also: BMI calculator - formula for calculating BMI, norms
1000 kcal diet - recommended and contraindicated products
| Recommended products | Contraindicated |
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| all vegetables (except the contraindicated) |
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| Fruit in small amounts (all except the contraindicated) |
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In small amounts
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| Water - at least 2 liters per day |
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1000 kcal diet - contraindications
The 1000 kcal diet can, in principle, be used only by women with little physical activity. For men, it is definitely too deficient in energy and nutrients. For the same reason, they cannot use it:
- women planning conception
- pregnant and lactating women
- children and adolescents in the period of growth and adolescence
The 1000 kcal diet is strictly forbidden for people with hormonal problems, especially those with hypothyroidism. Scientific research has shown that such a drastic reduction in caloric intake causes a decrease in the production of the active form of the thyroid hormone T3, which is responsible for the metabolic rate, and an increase in the concentration of its inactive form of rT3 in the body.
The 1000 kcal diet - is it effective?
The 1000 kcal diet undeniably helps you lose weight. Such a large caloric deficit means that energy reserves stored in the form of adipose tissue are used up. On a 1000 kcal diet, you can lose about 1 - 1.5 kg of fat in a week.
There are times when you lose more weight, but it is associated with a loss of water and muscle mass. In the case of people who lose 1.5 kg of body fat per week, further reducing the caloric content of the diet will not bring the expected effect, because, according to scientists, such a decrease in fat mass is a physiological barrier for the body.
You have to remember that losing weight so fast is not recommended for everyone and can be unhe althy. Losing weight on a 1000 kcal diet causes a decrease in the metabolic rate and loss of muscle mass, which means that the body uses less calories for all life processes and daily activities.
One of the larger studies on men concerning half-fasting (providing half of the calories required by the body) and simultaneous physical activity showed that in 6 months there is an average loss of 10 kg of muscle mass and a decrease in the rate of basal metabolism by 36 , 3%.
The most common research on the effects of low-calorie diets on the body isabout a drop in PPM of 20%. After the end of the 1000 kcal diet, it is very likely that you will return to your former weight if you resume your old eating habits.
In one analysis, the mean weight loss in the study group was 6 kg over 21 days. After another 14 days of "normal" eating, an average weight gain of 5 kg was observed. A much better strategy for long-term weight loss after weight loss is to consciously and gradually change your eating habits.
The 1000 kcal diet can be an effective way to lose weight quickly, but you have to take into account the consequences of its long-term use - loss of muscle mass, slow metabolism and the risk of gaining weight after the end of the diet.
The 1000 kcal diet can only be safely used as an introduction to weight loss, e.g. during the first week. It can also be used in a caloric rotation, e.g. once a week, while on other days the diet provides more calories.
1000 kcal diet - is it he althy?
The 1000 kcal diet is classified as a deficiency diet, which means that when used long-term, in the case of most people it leads to a deficiency of nutrients, including vitamins and minerals.
It is difficult to estimate what kind of shortages these will be and what problems they will lead to. Such a low-calorie diet changes the secretion of hormones, including thyroid glands, cortisol, leptin and ghrelin.
Usually, a 1000 kcal diet leads to the yo-yo effect, loss of muscle mass and a reduction in basic metabolism, i.e. a slowdown in metabolism. This process is reversible, but after drastic weight loss, it requires a well-thought-out nutritional plan with a positive caloric balance and an appropriate breakdown of proteins, fats and carbohydrates.
At the same time, it is necessary to train to gain muscle mass. Based on the research, it can be concluded that it is much easier to slow down the metabolism than to bring it back to the optimal level of PPM.
On the other hand, periodic hunger is something normal for our ancestors, and only the last century is the time of unlimited and easy access to food. Research shows that people who take semi-fasts are he althier in many respects: they live longer, feel better, and suffer less cancer.
The discoveries of recent years are also very important, as they clearly show that low-calorie diets lead to the regression of type 2 diabetes and help in the treatment of this disease, which is very common in developed societies.
In conclusion, the 1000 kcal diet can be used, butfor no longer than a week and more for he alth purposes than for slimming purposes. Type 2 diabetes should consult a physician before adopting a low calorie diet.
1000 kcal diet - menu
Day 1
- 240 kcal breakfast
Sandwiches made of 2 slices of wholemeal rye bread (80 g) + 4 slices of turkey loin (40 g) + lettuce + half a tomato
- 2nd breakfast 100 kcal
Grapefruit approx. 250 g
- dinner 360 kcal
Cod baked in foil with dill and lemon 250 g, brown rice 30 g (weight before cooking), a glass of sauerkraut + 5 g of oil
- tea 100 kcal
3 raw carrots approx. 150 g, 200 ml fresh beetroot juice
- Dinner 190 kcal
Light cottage cheese 200 g + tomato
Day 2
- breakfast 230 kcal
2 soft-boiled eggs, salad with a handful of lettuce, 1/4 pepper, 5 g olive oil, 10 g roasted pumpkin seeds
- 2nd breakfast 80 kcal
2 kiwi approx. 150 g
- 370 kcal dinner
Grilled chicken breast 200 g, buckwheat 30 g (weight before cooking), 2 handfuls of mixed lettuce + 5 g olive oil
- tea 105 kcal
Kefir 0% light 300 ml
- Dinner 215 kcal
Cauliflower soup with dill from only vegetables 500 ml + 15 g of roasted pumpkin seeds
Day 3
- 250 kcal breakfast
3 heaped tablespoons of oat flakes (45 g), boiled in water + half a grated apple (approx. 70 g) + 10 g sunflower seeds
- 2nd breakfast 100 kcal
Natural yogurt 0% fat 250 g
- 340 kcal dinner
400 g vegetable treatment of zucchini, pepper and tomatoes with stewed pork loin (150 g), diced
- 120 kcal tea
A slice of wholemeal rye bread (40 g) + a slice of turkey loin (10 g) + lettuce + a slice of tomato
- dinner 200 kcal
2 handfuls of mixed lettuce + tomato + half a pepper + 10g olive oil + 60g cooked chicken breast + herbs
Yo-yo effect - how to avoid it
Did you lose weight? Way to go! However, this is not the end of overweight or obesity treatment. Maintaining the weight achieved is just as demanding as the diet. How to avoid the yo-yo effect? How to eat after a diet? Listen to the dietitian and he alth coach Elżbieta Lange.
