1000 Calorie Diet Menu and Meal Plan

One good way to reduce weight is to lose calories. This is done by taking in fewer calories than what we usually consume. This will eventually lead to weight loss. But we should also make sure that we are giving our body the right amount of calories, else the body metabolism will sputter and may lead to unforeseen complications.

There are a lot of diet plans that offer you reduced amount of calorie intake. A 1000 calorie diet plan is one such very low calorie diet plan.Be cautioned that 1000 calories a day will be suitable for people who exercise minimally and this diet plan is only for a short time frame. This diet plan should not be continued for more than three days in a row. This is a very low level of calories diet plan so always consult your doctor before embarking on a 1000 calorie diet plan. This diet plan provides us with so few calories that it might be impossible to meet the nutritional demands of the body with this plan. This plan is generally recommended by doctors when obesity has become a threat to life itself or as a preparation for a surgery. Therefore only after you doctor approves of your plan you should follow this diet. Also make sure that you drink lots of water when following this diet plan and keep your body well-hydrated.

USDA Recommendations:

The USDA recommends the following proportions for a 1000 calorie diet so that it allows proper nutrition while also contributing to weight loss. One cup of fruits and vegetables, 3 ounces of grains, 2 ounces of meat and beans, 2 cups of milk, 3 teaspoons of oil and 165 discretionary calories of your choice as the ideal diet plan. Also drink as much water and zero calories beverages as you like to make sure that your body gets the necessary fluids.

Sample Diet Plan:

Sample 1:

Breakfast:

The breakfast should primarily consist of cereal and bananas. Typically you can have a cup of cereal, a cup of skimmed milk and a small size banana.

Morning Snack:

The morning snack can contain one cup of skimmed milk blended with quarter of a cup of frozen strawberries.

Lunch:

Typically the lunch is composed of sandwich and fresh fruit. 2 slices of whole wheat bread, 3 ounces of lean meat, 1 plum, lettuce, sliced tomatoes and cucumbers. You can also have chopped onions, mushrooms, olives and sprouts.

Afternoon snack:

You can enjoy any food you like but it should amount to 50 calories. Typically cottage cheese worth 50 calories can be consumed as an afternoon snack.

Dinner:

Dinner should consist of one cup of shredded lettuce, half a cup of your favorite beans, one flour tortilla shell, rice worth 75 calories and one slice of low fat mozzarella cheese.

You can have a cup of strawberries as a bedtime snack.

Herbal teas and water and zero calorie beverages should be consumed all through the day.

Sample 2:

Breakfast:

Apple oatmeal is the best nutritious and low calories breakfast that you can think of. This will also provide you with the energy that you require for the whole day. Apple oatmeal is prepared using half a cup of water, three quarters a cup of skimmed milk, 1/3 cup of oatmeal, half an apple and quarter a teaspoon of cinnamon.

Snack:

You can have a handful of the nuts of your choice but make sure that they are not salted. Typical nuts that you can consume include almonds, walnuts, brazil nuts etc..

Lunch:

A scrambled egg toast made from a large egg, a slice of whole wheat bread, one table spoon of skimmed milk and half a oz of low fat shredded cheese.

Dinner:

Dinner should consists of 2 cups of shredded lettuce, 6 cherry tomatoes, half avocado, half a cup of sliced red pepper, one thinly slice onion, one table spoon of low fat dressing and 2 oz chopped chicken.

Having said all that, 1000 calories is a very low calorie intake and should be used only as a starter for weight loss or as a cleansing diet. This diet is also recommended when you need to rebalance your digestive system after a bout of unhealthy eating. But always get the doctor or a professional health expert's approval before starting with this diet plan. As this diet is so calorie deficit, special attention should be placed on the nutritional value of the ingredients of your diet plan to make sure that you get the proper nutrition content during the days your dieting with this diet plan.

An unhealthy body will lead to a number of complications and will not lose weight effectively. So be sure that you are consuming enough nutrients to maintain your healthy body.

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Building Diet

When it comes to building muscle there are three crucial building blocks: Technique, commitment, and last but not least DIET. Trying to build muscle with an improper diet is like trying to drive your car with carrot juice in the tank, you will never get anywhere. A building diet is paramount to your success in the gym. The simple truth is that without a proper diet you can actually do more harm than good to your body creating a scenario where you gain fat instead of muscle or simply fail to gain size or strength.

Timing, it is important to know when you need to eat. If you eat the wrong foods before a workout you could deprive yourself of important energy that your muscles need during your workout. The size and type of meal you need to eat after you workout is just as important, you need specific nutrients for your muscles to begin their recovery. Six meals spread throughout the day give you an opportunity to put the right nutrients in the right amount into your body in order to build muscle.

The correct food, many bodybuilders will tell you they eat whatever they want all day. They will say they just ate a double cheeseburger before hitting the gym, this is a poor building diet unless you want to build fat! Pay close attention to the physique of these "bodybuilders" and you will undoubtedly notice that their abs will be buried by fat. They may be able to bench 300 lbs or more, but what does that matter if they look like they have a beach ball under their t-shirt? It's true that you need a high calorie intake but the quality of your calories and the correct ratio of protein/carbohydrates/fats will be critical to your success. And yes, you can build muscle without getting fat!

By Jesse J Thompson

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