How to do a 1000 Calorie Diet

Reducing your food intake to only 1000 calories is a surefire way to lose a few pounds fast. Women can lose up to 4 lbs in one week, while men can lose 5 lbs in the same amount of time. Others choose to drastically reduce their caloric intake to jump-start a different diet in the long run. The key to the 1000 calorie diet is to ensure the foods you eat are nutrient-dense.

A 1000 calorie diet can leave you feeling fatigued, nutrient-deficient and makes you vulnerable to cravings. There is no way that you will have any energy to exercise, and your metabolism will slow down immensely because your body will try to save all the energy it has. In fact, your body will start to burn muscle mass as a source of energy.

Because you are eating so little on a 1000 calorie diet, the smartest move is to cut out foods that have little or no nutritional value, like processed foods, sugars and alcohol. Instead, opt for whole grains, lean proteins and fresh fruits and vegetables. To deal with predictable hunger pains, try to spread out your caloric intake to five times a day.


  • The 1000 calorie diet is meant to be followed for a maximum of 7 days. If the dieter continues to limit their caloric intake to 1000, he or she is at risk of various health issues like anemia, irregular periods, hair loss, dry skin and depression.
  • Those who follow the 1000 calorie diet will gain the weight they lost once they return to their normal eating habits.
  • Skipping a meal instead of spreading your meals out during the 1000 calorie diet will only make you garishly hungry and more likely to binge-eat during your next meal.
  • Side effects may include: fatigue, headaches, dizziness, nausea, irritability and difficulty concentrating.

Sample 1000 Diet Meal Plan

Day 1

  • Breakfast: 2 slices of toast with one small banana and 1 cup fresh-squeezed orange juice.
  • Snack: 1 serving of low-fat yogurt, your choice of flavor.
  • Lunch: 2 slices of bread, 1 serving of canned tuna with a little bit of reduced-calorie mayonnaise, and a salad of lettuce, red peppers and green onions.
  • Snack: 1 apple.
  • Dinner: 1 serving of roasted chicken breast, 1 serving of mashed potatoes made with low-fat milk, 1 serving of steamed broccoli and 1 serving of boiled carrots.
  • Dessert: 1 serving of low-fat Hot Chocolate Drink made with powder and water.

Day 2

  • Breakfast: 1 cup dry cereal (no sugar added) with ¾ cup low-fat milk and ½ a grapefruit.
  • Snack: 1/2 cup pretzels.
  • Lunch: 1 serving of steamed rice, 1 serving stir-fried beef and 1 serving of cucumber salad.
  • Snack: 1 apple.
  • Dinner: ½ cup rice cooked with chicken bouillon, 1 cup steamed broccoli, 1 sliced tomato

Day 3

  • Breakfast: 1 plain whole-wheat mini bagel with 1 cup fresh-squeezed orange juice.
  • Snack: 1 serving popcorn, plain.
  • Lunch: 1 slice whole-wheat bread, 3 slices honey ham, 1 slice reduced-fat cheese, 1 sliced tomato.
  • Snack: 1 serving of grapes.
  • Dinner: 1 bowl of soup with 4 saltine crackers, 1 small salad with 2 tablespoons vinegar dressing.

Day 4

  • Breakfast: 1 cup Cheerios with 1 cup fat-free milk, 1 boiled egg.
  • Snack: ½ cup pretzels.
  • Lunch: 1 bowl of steamed rice and 1 serving of stewed pork with cabbage.
  • Snack: 1 apple.
  • Dinner: 2 slices of whole-wheat bread with stir-fried mushrooms and cod.

Day 5

  • 1 cup oatmeal made with skim milk and ½ grapefruit.
  • Snack: protein shake.
  • Lunch: 1 medium baked potato topped with 2 tablespoons sour cream and 2 tablespoons salsa.
  • Snack: 1 cup sliced melon.
  • Dinner: Corn porridge with mushroom and bamboo shoots salad.