How do 1000 Calories look like

Calorie controlled diets are often popular one for short-term weight loss. The 1000 calories meal diet is a short-term, slightly extreme diet plan that requires you to lessen the calories you are eating and opt for high-protein, low-fat calorie foods to keep your stomach full all throughout the day.

While it’s by no means the most drastic way to lose weight and stay fit, as sometimes it’s an option advised by doctors for health reasons, it’s a diet plan that shouldn’t be taken lightly by no means as you are eating well below the recommended calorie threshold for adults.

1000 calories

Are you looking for the best Indian Diet Plan to lose weight? The rules are simple. All you need to do is start consuming the right food. However, in a country like India, this can feel enormously challenging, given our food and dietary habits. For example, a typical Indian meal is high in sugar and carbohydrates – we eat a lot of potatoes sweets and rice.

We also love our snacks and cannot imagine a day without our favourite namkeens, mithai and bhajis. Even we encourage our friends and family into eating more, as a sign of hospitality and affection. To top it all, we have never embraced physical exercise as essential. So, it’s no surprise that India is battling with a growing problem of obesity.

1000 Calories diet meal plan

A lot can be said about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on several factors. It could change depending on gender, as male dietary requirements vary from that of a female.


Geography can play a role as well, with North Indian diets being very different from South Indian diets.

Here is a sample of a 3-day 1000 calories diet meal plan:

Day 1

Breakfast a cup of oatmeal with half an apple and a teaspoon of cinnamon, and a cup of unsweetened coffee.
Lunch one scrambled egg and a slice of low-fat cheese and whole-wheat toast
Snack 15 almonds
Dinner half of a cooked chicken breast, a big portion of vegetable salad (lettuce, cucumber, cherry tomatoes, red onion, bell pepper), and a cup of unsweetened herbal tea.

Day 2

Breakfast a cup of low-fat or non-fat yoghurt with half a cup of berries, and a cup of unsweetened green tea.
Lunch one wholemeal roll filled with half a cup of tuna fish, and a cup of vegetable salad (lettuce, bell pepper, spring onion, cucumber)
Snack a cup of sliced fruits
Dinner a half of a baked medium-sized fish, half of a cup of roasted sweet potatoes, a cup of steamed broccoli and cauliflower, and a cup of unsweetened herbal tea.

Day 3

Breakfast 2 boiled egg whites, a cup of vegetables (cucum ber, lettuce, cherry tomatoes), and a glass of freshly squeezed orange juice.
Lunch 2 cups of vegetable soup and a slice of whole-wheat bread.
Snack a cup of yoghurt with nuts and berries.
Dinnera cup of chicken and stir-fried rice, half a cup of peas, and a cup of unsweetened herbal tea.

Here is another 1000 calories diet sample menu, which can be followed every day

Breakfast a banana sandwich made with 2 small slices of wholemeal bread and a small banana along with 200ml of orange juice.
Morning snack 100gm low-fat yoghurt.
Lunch 1 wholemeal roll (45grams) filled with tuna (70grams) and mayonnaise along with a mixed salad of 50grams lettuce, 50grams red or yellow sweet peppers and 10grams of spring onions.
Afternoon snack Sugar-free crackers
Dinner 70 grams roast chicken, 80grams of mashed potatoes, 60 grams of broccoli and 50grams of carrots, which are to be boiled.


If followed properly, a 1000 calories meal plan may offer you the following benefits:

Weight loss: If you need to shed kilograms fast and don’t expect the long-term result, the 1000 calories meal plan may be helpful to you. This diet can help you lose up to 1-1.5 kg a week, which is quite fast. It can also be quite effective for people who suffer from obesity, causing even bigger weight loss.

Relatively balanced: This diet emphasizes the consumption of fruits and vegetables that are rich in nutrients, including water and fibre, and are an inseparable part of healthy nutrition. This makes the 1000 calories meal plan significantly more beneficial than various juice cleanses and one-product diets.

Affordable: The foods that are allowed in 1000 calories plan are accessible and affordable. You can find everything you need at any supermarket. This makes planning easy, which is extremely important for those who do not have a lot of time to select products and cook dishes.

Side effects

A few side effects of the 1000 calories diet are-

  • As it is a low-calorie diet, it lacks certain vital nutrients that provide energy to the body.
  • The drastic cut in calories lowers your metabolism. A lower metabolic rate results in rapid weight gain when the caloric intake is increased in the future.
  • 1000 calories meals can cause insomnia.
  • Starvation is another ill effect. Exhaustion resulting from the diet can make you susceptible to injuries.
  • This diet is mostly suitable for women who have a small frame. It is not considered suitable for men. It can be potentially dangerous for people who have a well-built physique.
  • 1000 calories meal can cause fatigue and loss of concentration and make you moody.

What should you follow?


  • Follow the diet for not more than 10 days.
  • Go for medium-paced walks and light exercises.
  • Include lots of fresh fruits and vegetables in your diet.
  • Consume a good amount of proteins to build your muscle strength.
  • Drink plenty of water.


  • Do not overeat.
  • Do not sit in one place for too long.
  • Do not skip any of the meals.
  • Do not stay awake till late night.
  • Avoid alcohol and sweetened carbonated beverages.


Though the 1000 calories diet is an effective way of losing weight quickly, it should be done under the guidance of a doctor or a nutritionist. A low-calorie diet plan involves balancing macronutrients with low carbs and fat and moderate protein. Your plate should be loaded with low-calorie fruits and vegetables. Starving yourself or following an imbalanced low-calorie diet will lead to more weight gain once you stop following the diet.

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