1000 Calorie Diet Menu
Cutting back to 1000 calories a day is pretty drastic, and
should only be used if you just want to lose a few pounds
quickly, or feel the need to kick-start a longer term
weight
loss plan. Our 1000
Calorie Diet Menu sample packs in as much good nutrition as
possible whilst trying to keep it simple, tasty and realistic.
Even so, it's not a good idea to stick to such dramatic
calorie restriction for more than a week. Not just because
you'll be short of essential nutrients, but on a diet of just
1000 calories a day - your body will be convinced it's in the
middle of a famine if you keep it up for long.
This means it will slow down, in order to hold on to every
calorie for as long as possible... not helpful when what you
really want when you're trying to lose weight is a lively,
active body burning up the calories as fast as possible.
That's why health professionals recommend aiming for a weight
loss of 1 to 2 pounds a week, and keeping active when you're on
a diet - pushing your body into
starvation mode is
counterproductive.
You can find out how many calories you need to lose weight at
your chosen rate by taking a
free trial of the Weight Loss Resources interactive tools.
1000 Calorie Diet Sample Menu
Printable version
Drinks throughout the day can include water, black tea and/or
coffee without sugar and negligible calorie carbonated drinks
such as Diet Coke.
This menu provides 1000 calories, 60g protein, 145g
carbohydrate, 21g fat.
Breakfast
- Banana sandwich made with 2 small slices of wholemeal
bread and a small banana.
- 200ml glass of orange juice
Morning Snack
- 100g pot of low fat fruit yoghurt
Lunch
- 1 wholemeal roll (45g) filled with 70g tuna (canned in
brine) and 10g reduced calorie mayonnaise
- Mixed salad of 50g lettuce, 50g red or yellow sweet
peppers, 10g spring onions.
Afternoon Snack
- 28g bag of lower fat crisps (eg. Walkers Lites)
Dinner
- 70g Roast Chicken breast (without skin)
- 80g Potatoes, mashed with 30ml semi-skimmed milk
- 60g Broccoli, steamed or boiled
- 50g Carrots, boiled
- 100ml Gravy (made from granules)
Evening
- 1 serving of low calorie Hot Chocolate Drink made with
powder and water (eg. Cadbury's Highlights)
Women will lose 2-4 lbs in a week, men 3-5 lbs in a week,
depending on start weight and activity level. It is not
recommended that calories be so
restricted for more than one week - for most people this level
of calories is too low to obtain enough nutrition, and may have
the effect of slowing
metabolism.
To find out how many calories you need to lose weight at
your chosen rate, and how many calories in different foods and
drinks, log on to
www.weightlossresources.co.uk and take a free trial.
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