There are a lot of people who desire to lose weight. These people try different methods to help them achieve their weight goals. What most people don’t know is that there is no other way to lose weight than to have a calorie deficit. This means that you are burning more calories than you consume. There are only three ways to do this. The first is to consume fewer calories. The second way is to burn more calories. The third is to increase your rate of metabolism. The most effective usually is to reduce your calorie intake. The 1000 calorie meal plan low carb diet is one option that can help you reduce your calorie intake.
In most cases, you may not be able to change your daily to accommodate enough activities that can help you burn enough calories in order to lose weight. Even if you increase your physical activities, you may still have to reduce calorie intake in order to achieve significant weight loss. Since we get most of our calories from carbs, a low-carb diet will make your weight goal more realistic. Proteins contain fewer calories, so the best way to stick with a 1,000 calorie meal plan is to eat more proteins and fewer carbs. Your journey to weight loss may have been like a puzzle, but this meal plan will fix it for you.
Calorie Intake and Weight Loss
If you are an adult, male or female, a daily restriction of only 1,000 calories will never be enough. You will not be able to get as much energy as you need to carry out your normal daily activities. As such, you should only consider this kind of diet if you will be supervised by your doctor.
Actually, it is better to only try out this low-calorie diet if your doctor recommends this. Your doctors can do that if you are obese and your health is prone to serious risks due to your excess weight.
How do you even know how many calories you need daily? This usually depends on how old you are, how much you weigh, and whether you are male or female. However, on average, an adult needs something between 2,000-2,600 calories per day in order to carry out moderate activities.
What do we mean by moderate activities? This means getting some form of moderate exercise daily. For instance, brisk walking for about 2-5 kilometers daily would count as moderate exercise.
With 2000-2600 calories per day and moderate activities, you are not likely to gain any weight. You will most likely not lose any weight either. In other words, you should be taking that much calories if all you want is just to maintain your weight.
If you do heavy exercise or you are just generally very active physically, you will definitely need more calories daily. But if you live a sedentary lifestyle, you will need fewer calories. A sedentary lifestyle means that you don’t move around too much. For instance, if you drive to work, sit at your office table all day long, drive back home, and then go to bed, your lifestyle is largely sedentary.
If you want to lose weight, the best way to start is to cut your current daily consumption of calories by around 500 calories. It means if you are moderately active, you should keep your calorie intake to about 1,500-2,100 calories per day.
But in extreme cases, especially if your current weight is putting your health at risk, you can drop your calorie intake to about 1,000 calories daily. But you should do so under your doctor’s supervision.
1000 Calorie Meal Plan Low Carb Diet: What You Should Eat
If you are on the 1000 calorie diet, you should eat a very small quantity of food spread across multiple times a day. Meanwhile, because 1000 calories are already very low, you should not do rigorous exercise. There is no way you will have enough energy to do such exercises.
More so, you should carefully select the kinds of foods that you eat. You will also need to reduce your consumption of sugar, fats, and carbs.
Alcohol is absolutely out of bounds. However, you can drink moderate amounts of black coffee and diet soda. A healthy menu will help you reach your goals without hurting your health.
One nutrient you that must not be left out in your 1000 calorie meal plan is vitamin B. Make sure you eat foods that have B vitamins in abundance. Your foods should also contain a lot of fibers and proteins. Wheat foods are a good source of fiber.
You should know already that trans-fats and carbs usually have low nutrient density. You should reduce their intake significantly. Eat more nutrient-dense foods so that you can supply your body with adequate nutrition in order to improve your overall health while you lose weight.
Calcium is very important. You can get enough calcium from green veggies and milk foods. For your milk, you should go for low-fat or nonfat varieties.
You will do better if you eat a lot of fruits and vegetables. Relatively, they contain more essential nutrients than most food types and are a good source of vitamins. In addition, most of them contain very few calories.
You can toss some pears, oranges, kiwi or strawberries in your fruit salad. You will get very few calories, but a lot of nutrients from them. Many other berries also offer these benefits.
When it comes to vegetables, spinach, broccoli, and zucchini are among the best choices for your meals. They contain an abundance of vitamins and minerals, and they are very low in calorie content. Cabbage is also a very good option. One portion contains only 35 calories.
A Meal Plan for 3 Days
In trying to stick with 1000 calories for the day, some will counsel you to skip breakfast. But the truth is that breakfast is the most important meal of the day. The following are breakfast recommendations for 3 days:
- Day 1 – Apple Oatmeal
- Day 2 – Strawberry Smoothie
- Day 3 – Boiled eggs with mayonnaise
For your lunch:
- Day 1 – Scrambled egg on toast
- Day 2 – Tuna Salad
- Day 3 – Salmon-filled Avocado
For your dinner:
- Day 1 – Cauliflower rice and curry chicken
- Day 2 – Dry-fried or grilled Humbugger
- Day 3 – Cauliflower pizza with olives and green pepper
You can also take snacks during the day to control your hunger. The following are good suggestions:
- A small bowl of air-popped popcorn
- 170 grams of fruit. That’s about a cup if you have it sliced
- A handful of almonds
- Half a cup of nonfat milk
The 1000 calorie meal plan low carb diet can help you achieve fast weight loss. But remember to get your doctor’s opinion and let him be carried along. You should not do it without supervision.