A Closer Look at Extreme 1,000 Calorie Per Day Diets

Understanding a 1,000 Calorie Diet

A 1,000 calorie diet is a very low-calorie diet plan that restricts daily caloric intake to around 1,000 calories. This extreme deficit of calories can promote rapid weight loss in the short-term. However, very low-calorie diets must be approached with caution.

Who Might Follow a 1,000 Calorie Diet

This type of restrictive diet is sometimes prescribed to individuals who are obese and need to lose weight quickly before bariatric surgery. It’s designed to be a short-term solution for rapid weight loss, not a long-term lifestyle change.

Under a doctor's strict supervision, an obese individual following a medically supervised very low-calorie diet can lose 3 to 5 pounds per week. This calorie deficit forces the body to burn through fat stores.

Risks of a 1,000 Calorie Per Day Diet

Without medical oversight, following a 1,000 calorie diet can be very risky and is not recommended. Consuming so few calories can lead to nutritional deficiencies over time. Side effects may include:

• Fatigue and weakness from lack of calories
• Headaches from low blood sugar
• Nutrient deficiencies that can damage health
• Gallstones from rapid weight loss
• Electrolyte imbalances

In addition, this eating plan does not teach healthy eating behaviors for long-term weight management. As soon as normal calorie intake resumes, weight will likely be regained rapidly.

Sample 1,000 Calorie Diet Meal Plan

If choosing to follow this type of diet under medical guidance, meals and snacks will need to be carefully planned. Here is an example of what one day on a supervised 1,000 calorie diet might look like:

Breakfast

• 1 hard boiled egg - 78 calories
• 1⁄2 grapefruit - 52 calories

Morning Snack

• 3⁄4 cup nonfat Greek yogurt - 100 calories
• 1⁄2 cup blueberries - 41 calories

Lunch

• Tuna salad made with 2 ounces water-packed tuna, 2 tablespoons nonfat mayo, lettuce, tomato, onion, celery and mustard on 2 slices whole wheat bread - 335 calories
• 1 small apple - 72 calories

Afternoon Snack

• 1 ounce almonds - 164 calories

Dinner

• 3 ounces boneless, skinless chicken breast, grilled - 140 calories
• 1 cup steamed broccoli and cauliflower - 60 calories
• 1⁄2 cup brown rice - 108 calories

Total calories: Approximately 1,000

Healthy and Sustainable Weight Loss

For most people looking to lose excess weight, a 1,000 calorie per day diet is too restrictive and difficult to sustain long-term. Not only can it be dangerous for health, it also fails to set healthy eating habits for keeping weight off.

A better approach is to make incremental, maintainable diet and lifestyle adjustments. A moderate daily calorie deficit of 500 calories can promote safe, steady weight loss over time without compromising nutrients. Adding in more physical activity also creates greater deficit for weight loss.

Along with watching calories, focusing on high quality, nutrient-dense whole foods is key. Proteins, healthy fats, fruits, vegetables and whole grains provide energy, vitamins and minerals to support the body while losing weight.

Losing just 1 to 2 pounds per week allows the body to adjust to changes and make progress toward health goals in a healthy, sustainable way.

FAQs

Is a 1,000 calorie diet safe?

No, generally a 1,000 calorie diet is not considered safe without medical supervision. Consuming so few calories can lead to nutritional deficiencies and other health issues over time. This extremely low-calorie approach is only appropriate in rare cases for rapid weight loss before surgery.

Can you lose weight on 1,000 calories per day?

Yes, you will likely lose weight rapidly when consuming only 1,000 calories daily. However, this dramatic calorie deficit can cause muscle mass loss in addition to fat loss. Most of this initial weight will also return once you resume normal calorie intake.

What are the side effects of only eating 1,000 calories a day?

Common side effects of a 1,000 calorie diet include fatigue, headaches, nutrient deficiencies, electrolyte imbalances, gallstone formation, and loss of lean body mass. Without nutrients to support basic bodily functions, you may also experience weakness, dizziness, and mood changes.

Can I lose 20 pounds in 2 weeks on a 1,000 calorie diet?

While very rapid weight loss of up to 20 pounds in 2 weeks may be possible on a 1,000 calorie diet under medical supervision, most of this initial weight loss will be regained once you start eating normally. Losing weight at this dangerously fast rate can also harm your health.