1000 Calories Diet Plans: Benefits And Side Effects

1000 Calories Diet Plans: Benefits And Side Effects

FITPASS Editorial Team30 April, 2019Updated on : 16 Jan 2024

Is that pair of your skinny jeans not fitting you anymore? Are they placed somewhere where you can’t reach out easily? You then have a lot of weight to lose! Seems near impossible? Why not take up 1000 Calorie Diet Challenge and dispose of unwanted flab from your body?

1000 calories diet plans

What Is 1000 Calorie Diet?

If you are putting yourself on the 1000 Calorie Diet Plan, you are probably a small-framed woman who’s not fond of working out often. It promotes Quick Weight Loss and is generally suggested if you’re suffering from the adverse effects of excess Obesity.

This is a Low-Calorie Diet Plan where you need to consume a total of 1000 calories of food in a day. The decrease in calorie intake helps you in Losing Weight. 

1000 Calorie Diet Benefits-

  • Helps you lose fat
  • Reduces the risk of life-threatening diseases- Diabetes, Heart Disease, etc.
  • Burn calories at a swift pace
  • Gives you a feeling of fullness 
  • Lowers cholesterol level
  • Keeps blood pressure in control
  • Prevents overeating
  • Easy-to-follow diet for weight loss
  • Promotes healthy eating
  • Manages blood sugar level
  • Leads to rapid weight loss initially

The risk of crash dieting

Every journey towards a healthy lifestyle differs for each individual. It’s essential to gain in-depth knowledge of dieting before starting. Studies have shown that half-knowledge of dieting can lead to prolonged weight gain or the possibility of developing certain eating disorders. 
Eating disorders are mainly psychological but can lead to significant damage to your physical health, including heart disease and endocrine issues. Even a prolonged diet can lead to severe depression, anxiety, and emotional distress. 

Dieting takes discipline, even while you remain on the journey or come out of it. Taking charge of your actions and maintaining a daily chart to check your dietary habits is necessary. Loss of control over eating habits can cause severe tension in your body. 

The difference between Calories and calorie needs

Calorie count refers to the amount of energy in food. The amount of energy we need for regular functioning varies for every being, which refers to the calorie needs of every person. The number of calories an individual needs daily is based on height, weight, sex, activity level, and genetics. An average adult male needs about 2400 – 3200 calories, whereas an adult female needs about 1800 – 2400 calories daily. 

Foods to include in 1000 calorie diet

It’s better to stay organic when you plan to go on a 1000-calorie diet, and what better than leafy veggies and fruits? These nutrient-dense items, including lean protein, whole grains, and various healthy fats, will keep you full and energetic for the entire day. 
You can include – Chicken breast, tofu, lentils, yogurt, broccoli, spinach, kale, bell peppers, cauliflower, carrots, berries, apples, oranges, bananas, quinoa, brown rice, oats, barley, avocado, olive oil, nuts, seeds, low-fat milk, chickpeas, kidney beans (rajma), etc. 

When it comes to 1000 Calorie Diet, you need to go for frequent and smaller meals. Also, you must ensure to lower the amount of sugar, carbohydrates, and fat. You might now get puzzled to choose a perfect 1000 Calorie Diet Plan for Weight Loss for yourself, thus, we’ve brought for you some-

Some 1000 Calorie Diet Plans To Lose Weight You Can Try-

Plan 1- Total Calories = 1050

Early Morning- (98 Calories)

  • Veggie Smoothie- 1 cucumber, 1 carrot, 1 tomato, and a handful of spinach 

Breakfast- (157- 159 Calories)

  • Soy Milk
  • 2 boiled egg whites
  • Multigrain bread- 1 slice


  • Soy Milk
  • 1 banana

Pre-Lunch- (40-91 Calories)

1 glass buttermilk- For Non-Vegans
1 glass watermelon
Kiwi Juice

Lunch- (152-187 Calories)

  • Roasted Veggies and 100g Yogurt


  • Chicken clear soup and Veggies

Post-Lunch- (143 Calories)

  • 1 pear
  • 1 orange

Evening Snack- (142 Calories)

  • Green tea
  • 2 Digestive biscuits

Dinner- (265- 296 Calories)

  • Vegetable clear soup- garlic, onion, cabbage, carrot
  • 2 slices of whole wheat bread


  • 100g Yogurt
  • Baked fish


Early Morning- (6 Calories)

Breakfast- (86 Calories)

  • A bowl of fruits
  • 2 boiled egg whites

Pre-Lunch- (154 Calories)

  • 100g low-fat Yogurt
  • Lunch- (351 Calories)
  • Yogurt sauce
  • Lettuce taco

Post-Lunch- (46 Calories)

  • 1 bowl of watermelon

Evening Snack- (142 Calories)

  • 2 Digestive biscuits
  • Green tea

Dinner- (221 Calories)

  • Fat-free salad dressing
  • Vegan salad


Early Morning- (70 Calories)

  • Warm water
  • Lemon juice
  • Honey

Breakfast- (101 Calories)

  • Strawberries
  • Oatmeal

Pre-Lunch- (0 Calories)

  • Green tea

Lunch- (227 Calories)

  • 100g low-fat Yogurt
  • Cabbage soup

Post-Lunch- (98 Calories)

  • 1 orange
  • 1 peach

Evening Snack- (142 Calories)

  • 2 Digestive biscuits
  • Green tea

Dinner- (386 Calories)
1 bowl of stir-fried French beans, boiled lentils, peas, capsicum, and a dash of chopped garlic

Foods To Avoid In 1000 Calorie Diet

You can certainly choose other food items as well to be a part of your 1000 Calorie Meal Plan, but here are some Foods To Avoid In 1000 Calorie Diet-

Foods To Avoid In 1000 Calorie Diet

  • Seeds- Watermelon and chia
  • Nuts- Cashew, walnuts, hazelnuts, peanuts, pine nuts, Brazil nuts, desiccated coconut, and pistachios
  • Fats- Almond butter, peanut butter, cashew butter, cream cheese, butter, and cheese
  • Oils- Groundnut, coconut, avocado, walnut, palm, lard with animal fat oil
  • Proteins- Tofu, pork, lamb, and beef
  • Dry Fruits- Prunes, cranberries, dates, apricots, dried currants, and figs
  • Veggies, Fruits, and Legumes- Soya bean, corn, custard apple, potato, lima beans, avocado, sapodilla, litchi

What Not To Do When On 1000 Calorie Diet-

What Not To Do When On 1000 Calorie Diet

  • Avoid the consumption of alcohol
  • Take every meal on time without skipping
  • Do not make yourself sit at one place for a long time
  • Go to sleep early at night
  • Say no to sweetened and carbonated beverages

This Low-Calorie Diet for Weight Loss is only followed when you wish to lose a Few Pounds Quickly. Make sure to Not Stick To 1000 Calorie Diet for More Than a Week! Instead of improvement, it can create more health issues.



Exercise can never be neglected whenever your aim is to Lose Weight. However, in the case of 1000 Calorie Diet, you don’t need to have a meticulous Exercise Plan, but definitely some Stretching Exercises and Walking to Maintain Blood Circulation and Keep Muscles Active.

Get To Know the Side Effects of 1000 Calorie Diet for Weight Loss-

Side Effects of 1000 Calorie Diet for Weight Loss

  • It misses specific important energy-providing nutrients 
  • Major reduction in calories can help you face problems while walking, sleeping, running, and digesting food
  • Can cause internal damage to the body- lack of energy, loss in muscle mass, hair loss, slower heart rate, dehydration, weaker nails
  • Lowers metabolism causing rapid weight gain
  • Harmful for athletes or people with well-built bodies
  • Exhaustion and starvation
  • Fatigue
  • Loss of concentration
  • Causes insomnia

1000 Calorie Diet Results are phenomenal and perfect if you have Short-Term Weight Loss Goals. But, always remember to take professional opinion from an expert doctor before jumping on to any kind of Weight Loss Diet.
Download FITPASS APP to get assistance from qualified dieticians and maintain a healthy diet with ease, right away.

Stay safe from calorie-cutting

A sudden reduced calorie consumption can lead to dizziness, gallstones, nausea, fatigue, headaches, nutrient deficiencies, and much more. Make sure to consult your nutritionist first before undergoing a medical diet. If you want expert advice on nutrition and a healthy personalized meal plan, consult your nutritionist on FITFEAST. Download the FITPASS application now and get access to FITFEAST. 

Safe weight loss tips 

Rome was not built in a day. Embarking on a weight loss journey can be overwhelming and requires meticulous attention regarding diet. It’s better to remain slow and disciplined with your plan to experience long-lasting transformations. 

  • Set realistic goals: Always aim for an achievable weight loss goal based on your body type and needs. 
  • Regular exercise: Rigorous workouts from the initial stage can be no good. It’s better to go slow.
  • Eat mindfully: Pay attention to your eating habits and portion sizes. 
  • Avoid intense diets: Your body can quickly develop withdrawal symptoms if your diet choice doesn’t suit you. Stay clear from crash diets as they may be of no nutritious help.
  • Get enough sleep: Lack of sleep can affect your metabolism. Studies have shown that not getting adequate sleep can also result in weight gain.  



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