For a better diet and a healthier lifestyle, people consider the food pyramid one of the best ways by which we can realistically follow a 1000 calorie diet plan or any other diet plan for that matter.
In particular, just like my 1200 calorie diet plan, this is a short-term diet plan which involves following a balanced diet of only 1000 calories a day. Although, that sounds a bit radical, it’s one of the best ways to lose a few pounds quickly or start a long term weight loss plan.
In following this 1000 calorie diet plan, you should keep in mind that such a harsh drop in the calorie intake should not be kept up for long (maximum period – one week to 14 days), as it could turn out to be detrimental to your body from a nutritional point-of-view. Also, remember to take a multivitamin supplement while you are on this diet and yes, pick the most nutritious foods given in the table below.
Sample 1000 Calorie Diet Plan
|Food Group||Number of Daily Servings||Serving Portion Size|
|Fruit||2 servings (1 cup)||Fruits – 1 cup chopped raw or cooked fruit, 1 cup fruit juice.|
|VegetablesDark green vegetable.
|2 servings (1 cup)1 cup/wk
|Vegetables – 1 cup chopped raw or cooked vegetable, 1 cup vegetable juice, 2 cups leafy salad greens.|
|Grains (Bread, Rice, Pasta, Cereals)Whole grains
|3 oz1.5 oz
|Grains – These each count as 1 ounce-equivalent (1 serving) of grains: half cup cooked rice, pasta, or cooked cereal; 1 ounce dry pasta or rice; 1 slice bread; 1 small muffin (1 oz); 1 cup ready-to-eat cereal flakes.|
|Lean Meats, Beans, Legumes, Nuts||2 oz||Meat and beans – These each count as 1 ounce-equivalent: 1 ounce lean meat, poultry, or fish; 1 egg; quarter cup cooked dry beans or tofu; 1 Tbsp peanut butter; half ounce nuts or seeds.|
|Dairy Foods||2 cups||Milk – These each count as 1 cup (1 serving) of milk: 1 cup fat-free milk or yogurt, 1.5 ounces natural cheese such as Cheddar cheese or 2 ounces processed cheese.|
|Fats and OilsRepresenting the amounts that are added to foods during processing, meal-preparation cooking, or at the table.||15 grams||Oils/fats should be free of trans-fats, and low in saturated fat.|
|Remaining Calorie Allowance The discretionary calorie allowance is the remaining amount of calories in each food pattern after selecting the specified number of nutrient-dense forms of foods in each food group. The number of discretionary calories assumes that food items in each food group are selected in nutrient-dense forms (that is, forms that are fat-free or low-fat and that contain no added sugars).||165 calories||If as part of your eating plan you choose foods with a higher fat or sugar content than those recommended, these extra calories should be taken from your remaining calorie allowance.|
|Source: USDA Food Guide (Dietary Guidelines 2005)|
In closing, always remember to avoid zero-calorie foods and stick to the most nutritious foods instead for the 1000 Calorie Diet Plan.