Simple 1000 calorie meal plan - how to lose weight?

1000 calorie diet meal plan

Forget calorific snacks and large portions of lunch. A strict diet, in which you will reduce the number of calories consumed daily, will allow you to lose 6-8 kg a month. It is healthy and effective if you follow its recommendations.
The body of an adult person needs about 3000 calories on average to function properly. What can happen if the dose is reduced by 2/3? Our body will be forced to wear the fat stored in it, so that we will start to lose excess weight. It is based on this principle that the extremely popular weight loss programme, i. e. the 1000 calorie diet, is based.

The main aim of the 1000 plan is to reduce the daily calorific dose while providing the body with all necessary nutrients, vitamins and minerals. The diet is based on eating meals often, but in small amounts. Breakfast should not exceed 200 calories, the second breakfast 150, lunch 350, afternoon snack 100 and dinner (which we eat at 19:00 at the latest) - 200. At least 2 litres of mineral water should be drunk daily - it fills the stomach and is the best remedy for hunger.

A certain inconvenience of a 1000 diet is the need to follow calorific tables. At present, many weight loss programmes focus rather on controlled glycemic indexes or observance of the rules of non-inclusion of particular product groups. Diet 1000 calorie, despite the fact that it may be a bit out of touch, we cannot deny the effectiveness and ease of use.

Using the nutrition program discussed here, you can drop about 1 kg per week. Keep in mind that if you want to continue your Diet 1000 calorie for more than a month, you should consult a doctor who will determine if it is not a threat to your health.

We would now like to give some advice on how to successfully go through the weight loss method discussed here. First of all, it is worth preparing to begin by gradually reducing the amount of calories taken.

It is also good to get rid of any products that may tempt us during our diet (e. g. sweets, alcohol, salt snacks). During the course of the 1000 programme, it is best to avoid sharp spices as they increase appetite.

As mentioned above, the best method for hunger is drinking mineral water, which effectively cleanses the body of toxins and fills the stomach. We can never rush during a meal - eating slower, we can get more saturated and we are not in danger of being overloaded.

Let's now go to our new dietary menu. The most important thing is to reduce fat, so that the body starts to burn carbohydrates and will not accumulate "reserves". It is advisable to consume skimmed dairy products, lean sausages and poultry without crust, vegetables (without restrictions), smaller quantities (because they are rich in sugar) of fruit, wholegrain bread and groats.

Of course, remember to drink a lot of water, preferably with the addition of lemon or parsley, which are rich in vitamin C. Red meat, drinks with high sugar and alcohol content, sweets, animal fats, yellow cheese, oily fish and salt should be reduced during the 1000 calorie diet. We prepare meals by baking in foil, steaming or grilling. Avoid fried and stewed dishes with the addition of heavy-duty sauces.

The 1000 calorie diet is a simple weight loss program that allows you to compose your meals at will. It is recommended for every healthy adult. However, let us bear in mind that if we do physical work, our daily calorific dose should not be lower than 1500.

Principles of diet 1000 calorie

The diet is best known and most recommended as an effective way of weight loss. At the beginning, before you start using your diet for good, first write down everything you eat, every meal and snack for a week. In this diet, it is recommended to reduce the number of products containing so-called "empty calories" and "calorie bombs", i. e. large amounts of fat, sweets, fatty meat, sausages and cheese (especially yellow), beer, alcohol.

Everything is cut on thin slices - it creates the appearance of abundance. Deactivate spices, stimulate appetite. Eat on small plates, you're cheating your eyesight. Place the sandwich on a plate after each bite. Reach for her when you have empty lips. Drink a glass of water before a meal. Eat slowly and thoroughly. Don't eat something just because it could be wasted. Remove the skin from the poultry. Replace cream with kephir or yoghurt.

This is how approximately this should be the calorific "schedule" of meals:

Breakfast - 250 kcal,
Second breakfast - 100 kcal,
Lunch - 350 kcal,
Afternoon snack 100 kcal,
Dinner - 200 kcal

Example menu in 1000 calories diet

Breakfast - 250 kcal:

Selectable:

Grease the whole bread roll with a teaspoon of butter or margarine, cover it with 2 thin slices of boiled ham and a few slices of cucumber.

3 dag of chocolate flakes pour half the packaging of vanilla yoghurt, insert tangerine.

10 mix with a teaspoon of cream, sprinkle with lemon juice and sweeten with sweetener. Add the half-oranges and half apples and 10 dag raspberries.

Grease a slice of dark toast with a teaspoon of margarine, cover it with a lettuce leaf, a slice of yellow cheese or a teaspoon of melted cheese. Eat with kiwi and carrot or tomato, pepper.

Grease a teaspoon of butter and 5 dag of cottage cheese with a teaspoon of butter and place tomato on the sandwich.

Coagulate the egg with a spoon of water, add half a bundle of chopped dill or chopped chives, season with salt and pepper. Fry on a teaspoon of butter. Eat with a slice of bread in full grind.

Cut a small bun of bread roll and spread with a teaspoon of butter and 2 spoons of jam.

Second breakfast and afternoon snack - 100 kcal:

Selectable:

Slices of bread with butter and tomato.
A slice of crispy bread with 2 teaspoons of cottage cheese and tomato.
Slice of pumpernikla with butter and half a cucumber.
A cup of tomato soup with rice.
100ml of vegetable stock with cloudy egg.
Carrot with apple and lemon juice.
2 tomatoes, 2 bulbs with chives.
6 thin slices of pork tenderloin.
4 thin slices of mortadella.
Slice of cooked ham.
6 slices of fillet.
10 dag of homogenised cheese with 10 dags of strawberries.
10 Dag of lean cheese with pincers.
A glass of buttermilk with a slice of crispy bread.
Small bananas.
Grapefruit.
2 peaches.
2 apples.
2 delicacies.
5 chocolate cubes.
3 fruit ice cream balls.

Lunch - 350 kcal:

Selectable:

Cut 10 dag of chicken breast, small green or yellow zucchini, carrot and leek. Fry the meat on a spoonful of oil, add vegetables and 5 minutes more. suffocate. Season with salt, pepper and Chinese spice. Sprinkle with thyme, eat a slice of wholegrain bread or two small potatoes.

10-15 dag chicken breasts with spices (Cuisine grimace, paprika, pepper, etc.), fry on a teaspoon of oil. Cook 15-20 dag of vegetables (cauliflower, broccoli, asparagus beans, carrots). Eat with 1 potato.

15 dag turkey breast bag and 20 dag mushrooms rinse and cut. Fry on an oil spoon. Add 5 dag of peas and a spoon of lean cream. Season with herbs, salt and pepper.

Mix the 10 dag minced meat with a spoonful of cottage cheese, salt and pepper. Mould small wrinkles. Clean the pepper pods, peel the onions. Cut vegetables finely. Heat up an oil spoon in a frying pan. Fry the pimples with vegetables.

Mix the glass of cooked pasta with tomato salad, peppers, cucumber and 2 tablespoons of curd cheese.

Eat a glass of buckwheat groats with an egg placed on a teaspoon of oil. Drink a glass of buttermilk or kephir.

Cook one large potato in a uniform and cut it into pieces. Cut a small piece of red pepper into cubes. Mix 1 tablespoon of wine vinegar, 1 teaspoon of oil, salt and pepper. Pour marinade over vegetables. Fry 100 g of hake fillet, cod, flounder, trout or salt in butter or margarine.

Dinner - 200 kcal:

Selectable:

Salad with 100 g of lean sausage, 1 chicory, 1 pickled cucumber, 1 sour apple, 100ml of natural yoghurt.

Lean curd dumplings (150g).

2 slices of breads of crispy rye bread with butter or margarine and white cheese and pig iron of chicory, radishes and tomatoes.

A slice of dark bakery bread with 50 g of lean sausage and paprika, onion and tomato salad.
Slices of bread and leek salad, pickled cucumber, 3 spoonfuls of canned peas.

Fruit salad of kiwi, grapefruit, slice of pineapple.

Tuna salad (120 g of tuna in self-propelled sauce, 2 tablespoons of maize, 2 spoonfuls of cooked rice, 2 leaves of Beijing cabbage).

Diet 

Even though you are slim, already pay attention to what you eat. Don't perpetuate bad habits. You can repeat our diet once a month.

- Eat 4-5 meals a day in small portions. Preferably at regular times. Eat them slowly, sitting down, chewing thoroughly. Focus on eating, don't read the newspaper.

- If you fancy a hamburger, have one once in a while, but skip the fries.

- Don't let yourself go crazy - no restrictive diets! Not everyone has a genetically prescribed ideal figure. At your age, physical activity will give much better results than starvation. Exercise and the right diet will form the perfect figure.

Expert commentary

Around the age of 25, our bones are at their strongest and healthiest. That is why we have the best physique at this age. It is already worth taking care of them to reduce the risk of osteoporosis. Therefore, we should provide the body with adequate amounts of vitamin D, calcium, magnesium and protein. Regular meals, especially the first and second breakfast, ensure optimal blood glucose levels, making it easier to concentrate at work. Iron, manganese and vitamins A and E also help.

Ladies at this age are particularly prone to anaemia, mainly due to heavy periods and a poor diet. To prevent this from happening, we need to remember to consume enough iron, protein from white meat, vitamin B12 and folic acid. For health and a nice complexion, give up candy bars, crisps and hot dogs.

Your menu must not lack:

- protein: eat lean meat, milk and milk products, and choose low-fat products;

- carbohydrates: pasta, rice, potatoes;

- fats: butter, oil - in small quantities;

- fruit and vegetables: no restrictions.