A 1,000 Calorie Diet For Women
Most women aren’t blessed with the “skinny genes” and feel as if they are in a constant fight with fat, and are seeking ways to emerge victorious like the 1,000 calorie diet allows.
Certainly its unfair to judge someone by their weight, however obesity does lead to increased risk for a number of diseases with the most prominent being heart disease, diabetes, and cancer.
Plus, it has psychologically effects that influence self-image and self-confidence.
The diet requires dedication and a strict adherence. Straying from the diet can be incredibly counterproductive. If done improperly the diet can cause fatigue and muscle loss. If you are unsure of the risks or have other health considerations, please consult a doctor before starting the diet.
How It Works
The foundation of all weight loss is to expend more calories than you consume. The expenditure of calories can be done by exercising and staying active. Simply eating less and eating healthier can lower calorie intake. The recommended amount of daily calorie intake for weight loss is 1,200 calories. This diet is designed to take in less calories than you use.
Take notice that the diet allows no space for zero nutrient calories like those found in sugary drinks and alcohol. This diet demands attention to nutritional value.
What To Eat
The standard nutritional guidelines of the 1,000 calories are:
- 20-35% from fat
- Less than 300mg of cholesterol per day
- A minimum of 5 servings of fruits and vegetables
Fruits and vegetables are the primary focus of the 1,000 calorie diet. This is because they have few calories but are high in fiber and water. This will make you full more full and deter the urge to overeat.
Below is a sample of options for each meal.
- 2 scrambled eggs in 1 teaspoon of olive oil
- 2 slices of whole grain bread or 1.5 cups of fresh fruit.
- 1 glass of low fat milk and granola
- 5 raisins, 2 almonds, 1 banana
- 1 coffee or tea
- 200 milliliters of water
- Handful of dry fruits or nuts, or half of a fruit, or 1 serving of plain yogurt
- 1 bowl of clear soup with chicken or egg (no yolk)
- 1 salad bowl with cabbage, cucumber, carrots, beans, and broccoli
- 300 milliliters of a diet soft drink
- 1 cup of fresh fruit
- 1 small tossed salad with no more than 2 tablespoons of dressing
- 6 ounces of skinless grilled chicken breast
- 1 cup of green beans
- 300 milliliters of water
Expectations of the 1000 calorie diet
If done correctly the weight loss should be visible. 0.5-1 kilogram of loss per week is what you should aim for and weight loss in excess could be harmful. It also means that your body could be using nutrients from muscles and not from fatty tissues.
Sometimes the change in intake causes a feeling of slight weakness and decreased energy. This can be counteracted with light exercises, but avoid physically demanding activities.
If you feel unwell or develop negative side effects, you should consider your well-being and stop the diet.
Essentially, just be attentive to your body and don’t try to go to extremes. Adhere to the system and within only a short time you should be seeing results.