The issue of weight is always a concern of many people, especially for women and girls. Many of them think that doing exercise can help them improve their weight. That means the more they do exercise, the more beautiful their bodies are. However, losing weight is not as simple as they think and doing too much exercise is not good for their health. The best way to control your weight is to make a plan for diet meals while doing exercise. Therefore, if you want to lose weight, you cannot ignore this article with a 1000-calorie meal plan for 14 days.
What is the 1,000-calorie meal diet?
The 1000-calorie meal diet is a method for you to get a fit body. This plan allows you to manage what you eat everyday and control the calories in your body.
In this article, we will focus on weight loss, so it will be suitable for those who are just starting on the road to lose weight, and do not have much time for exercise.
The 1000 calorie meal plan will still ensure the supply of energy and essential nutrients for the body, including essential substances such as: rich in fiber, rich in protein and vitamins from fresh fruits and vegetables. The dishes are processed simply, minimizing the use of too much fat and spices that can cause calories to increase.
For the method of only loading 1000 calories per day, the weight loss effect will be relatively fast, only after 7-10 days will see the effect. A significant reduction in calories will cause the body to switch to a mode of converting excess fat for energy to feed the body, which is also an important point in this diet. If you are a person who is easy to loses weight and combined with a diet, you will lose an average of 3-4 pounds if you apply this method in about 14 days.
Benefits of A 1000-Calorie Meal Plan
The method of weight loss by loading 1000 calories per day, if done correctly, can bring you good benefits and achieve the set weight loss goal.
The 1000-calorie meal plan only takes you a short time (about 2 weeks)
The first is to talk about how the time to lose weight is shortened and can successfully achieve the goal of losing 3-4 pounds quickly in a short time (about 14 days). This menu is also suitable for overweight and obese subjects. In addition, it also helps you initially set up a suitable diet when loaded into the body. Control the energy of foods, get used to healthy foods and diets, good for the body.
No need to worry about lacking of energy
The menu for this diet is healthy, providing the body with necessary and complete nutrition. The minimum energy intake for the body to expend, does not cause people on a 1000 calorie diet to lack energy for 1 day. The diet focuses on foods high in fiber and water such as consuming succulent vegetables and fruits, so it is easy to follow and find food, and also creates a feeling of fullness for a long time, less hunger.
Easy to find foods in anywhere
The foods for weight loss in this menu are easily available at any supermarket or market. The price is affordable. This makes menu planning quite easy for those who don’t have much time. The dishes are easy to prepare, not fussy. The cost of a meal is suitable for many people who have a low budget.
Because of the above advantages, the method of loading 1000 calories per day has become a method that many people trust and use.
Downsides Of A 1000-Calorie Meal Plan
Causes Lack Of Nutrients
Another downside of those restrictions is the lack of some of the key nutrients that fuel your body. When followed for a long time, it causes nutrient deficiencies and dehydration, leading to lack of energy, hair loss, weaker nails, slower heart rate, and decreased muscle mass. If you do not want to harm your health, you can only follow this diet for a short time.
Slow metabolism
The important calorie restriction can slow down your metabolism. This will make the weight recover quickly once you return to normal calorie consumption.
Does not support high-intensity exercises
This nutrition plan is definitely not for everyone. For men and those with strong exercise habits, this diet is not the best choice for you. Other negative effects of the 1000 calorie meal plan can include bad mood, fatigue, and insomnia.
This 1000-calorie diet meal plan will help you lose weight in a short time. However, this plan might not be suitable for everyone. Therefore, if your health used to have any problem, you should ask a doctor for advice before starting this plan.
What To Eat And What To Avoid?
This diet is low in calories and requires careful meal planning. Your meals should be rich in fruits (oranges, kiwis, pears, cantaloupe and berries), vegetables (spinach, celery, zucchini, broccoli, artichokes, cabbage, cucumbers, bell peppers, etc.). ), low-fat dairy products, and others. Each of these foods is rich in nutrients that the body needs.
You should stay away from various fats and oils, such as butter, cheese, cream cheese, buttermilk, nut butter (peanuts, cashews, almonds), oils (coconut, peanuts, walnuts, etc.), palm, butter, animal fats and oils and others. The 1000-calorie meal plan bans even certain fruits, vegetables, and legumes, including avocados, mangoes, lychees, custards, potatoes, corn, lima beans, and soybeans. You should also avoid protein-rich foods like beef, pork, lamb, and tofu. Because this diet strictly limits the number of calories consumed, you should avoid all sugary drinks, such as soda, energy drinks, coffee, tea, and others.
Making your menu as varied and healthy as possible is super important in the 1000 calorie meal plan. Since this diet restricts even healthy foods like nuts and avocados, it limits your intake of essential fats, protein, vitamins, and micronutrients. Therefore, to ensure health, you should plan your 1000 calorie meal most carefully to avoid negative health consequences.
1000 calorie diet meal plan 14 days
Now, we will start to make a 1000 calorie meal plan in 14 days for you. Let’s follow this menu below to have a perfect body now.
Day 1
- 2 slices of wholemeal bread, a small banana and 200 ml of orange juice
- 50g lettuce mixed with 50g bell peppers and 10g green onions
- 70g skinless grilled chicken, 80g mashed potatoes mixed with low-fat milk, 60g steamed or boiled broccoli, 50g boiled carrots, 100ml broth with a few seeds
- Total: 900 Calories
Day 2
- 2 omelets, a small sweet potato, and a cup of green tea
- A bowl of corn soup, 150g boiled chicken, and a plate of boiled cabbage
- A bowl of kimchi seaweed soup with 50g of beef, a jar of unsweetened milk
- Total: 850 Calories
Day 3
- A plate of sprout salad, cherry tomatoes with 1/2 avocado, a glass of warm honey lemon
- 100g sautéed beef and a plate of boiled cauliflower
- 2 pieces of fried tofu and a bowl of squash soup with shrimp
- Total: 780 Calories
Day 4
- A slice of rye bread, a smoothie with banana and almond butter
- A bowl of brown rice, and a bowl of vegetable soup with lean meat
- A bowl of brown rice vermicelli mixed with small seafood
- Total: 770 Calories
Day 5
- A bowl of oatmeal and an apple
- A bowl of brown rice, 100g of chicken, green vegetables
- Green salad, a boiled egg, and a glass of fruit juice
- Total: 750 Calories
Day 6
- 2 slices of black bread and a boiled egg
- A boiled sweet potato, 100g of pan-fried salmon, green vegetables
- Green salad, 100g chicken with mushrooms
- Total: 720 Calories
Day 7
- A slice of black bread, a banana, and a glass of fresh orange juice
- Brown rice rolls with seaweed, cucumber, carrots
- Green salad, 100g boiled chicken
- Total: 700 Calories
Day 8
- A boiled potato and an omelet
- Fruit salad, 100g steamed shrimp
- Green vegetable salad, 70g sautéed beef
- Total: 700 Calories
Day 9
- A bowl of oatmeal, and a box of unsweetened yogurt
- A bowl of brown rice, 100g of pumpkin soup
- Steamed vegetables, 100g pan-fried salmon, and a glass of tomato juice
- Total: 730 Calories
Day 10
- Two slices of black bread, and a glass of warm honey lemonade
- 100g fried chicken with mushrooms, boiled vegetables
- 100g steamed shrimp, boiled vegetables
- Total: 690 Calories
Day 11
- A boiled potato, a boiled egg, and a cup of fruit jelly
- A bowl of brown rice, 100g of pan-seared salmon, green vegetables
- 100g boiled lean pork, stir-fried green vegetables
- Total: 700 Calories
Day 12
- 2 slices of wholemeal bread, a small banana, 200ml of orange juice
- 4-5 slices of wholemeal bread, 70 canned tuna, 10g mayonnaise or 50g lettuce mixed with 50g bell peppers, 10g green onions.
- 70g skinless grilled chicken, 80g mashed potatoes mixed with low-fat milk, 60g steamed or boiled broccoli, 50g boiled carrots, 100ml meat broth
- Total: 750 Calories
Day 13
- 2 boiled eggs, a slice of rye or rye bread, smeared with butter, a glass of milk (if desired, you can soy or coconut), and 1/2 grapefruit
- Boiled or grilled lean beef, boiled vegetables, and green salads
- Boiled chicken, a few tablespoons of stewed vegetables and half a glass of low-fat milk
- Total: 710 Calories
Day 14
- 2 boiled or steamed eggs, tea or coffee with added milk
- Vegetable soup and a piece of boiled lean fish
- 150 g of celery salad and various greens and the same amount of boiled or grilled chicken fillet
- Total: 650 Calories
Tips to make it enjoyable
If you simply apply such a diet, sometimes you will find it boring. Here are some tips to help you enjoy this weight loss process without boring you:
Combine the 1000-calorie meal plan with some gentle exercise: for example, walking, yoga, some gentle movements. Because in the process of implementing this weight loss regimen, you also need to exercise at least 3 times a week, just need about 30 minutes for the body to be active or 15 minutes a day, not making the body stagnate during weight loss.
Not only that, but also increase your own health. Prevent diseases such as loss of strength, stagnation of the body. Strengthens the health system, reduces the risk of minor illnesses such as colds and fevers, reduces the risk of heart disease, improves mood.
Re-management of food intake, in other words, along with 1000 calories total in 1 day, you should divide the amount of food according to the number of calories, without exceeding 1000 calories per day. Therefore, you should divide the amount of food in a day into several meals to maintain a feeling of fullness, not make yourself hungry in a day. From here will help you implement the method more successfully and will help you control the amount of calories you eat and know how to handle when it is necessary to properly load food into the body.
Combined with the diet is a reasonable sleep regimen, making yourself always feel full of energy for a day. Because sleep affects the body a lot, for example, not getting enough sleep, sleeping too much, or having an unstable life will cause consequences. Sleep greatly affects your mood, if you don’t live properly, your mood will be stressed, stress will make you eat more during this weight loss process, not only that but also increase the risk of obesity.
Failure to properly adjust sleep also causes many unwanted diseases such as reduced health, metabolic disorders affecting the absorption of nutrients in the body. Therefore, it is necessary to practice habits to adjust sleep properly to have the best weight loss effect.
Water improves skin and hair condition, relieves joint pain, and reduces headache. In addition, water helps you lose weight, if you drink a little when you feel hungry, it will reduce your appetite. To start your day energetically on a 1000 calorie meal plan, you should drink a glass of lemon water, or try master cleanse lemonade in somes morning.
This 1000-calorie diet meal plan will help you lose weight in a short time. However, this plan might not be suitable for everyone. Therefore, if your health used to have any problem, you should ask a doctor for advice before starting this plan.
