If you need to shed pounds fast and don't expect the long-term result, the 1000 calorie meal plan may help you with that. As mentioned at the beginning of this article, this diet can help you lose 2-3 pounds (1-1.5 kg) a week, which is quite fast.
Because 7,000 calories equate to 2 pounds of body fat, reduce your energy intake by 1,000 calories daily to achieve a weight loss of 2 pounds per week or 8-10 pounds in a month.
The amount of weight you'll lose on a 1,000 calorie diet will depend on your current weight, and your activity levels. If you can stick to 1,000 calories a day, you will lose weight very quickly (most likely more than 2lbs per week). But the chances are you won't be able to because it's just too low for most people.
According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.
Lose weight consistently by following a calorie deficit diet—this is when you burn more calories than you intake within a day. Eat a diet that's rich in whole grains, lean protein, and fresh fruits and veggies, and aim to get 150 minutes of exercise each week.
1 pound (around 0.5 kg) is about 3500 calories (5), so if you stick to a 1000 calorie meal plan, and your normal needs are 2000-2500 calories per day, you may burn as much as 7000-10 500 calories per week, thus losing from 2 to 3 pounds (1-1.5kg) a week.
Follow A Healthy And Low-Calorie Diet
Eat plenty of fruits, vegetables, whole grains, and lean proteins while limiting processed and high-calorie foods. Keep your calorie intake in check and focus on quality, nutritious low-calorie meals to lose weight effectively.
There are 7,700kcals (kcal=calorie) worth of energy in 1kg of fat. That means in order to burn 1kg of fat, you must have a calorie deficit of 7,700.
The diet doesn't have enough calories
Eating too little — say, 1,000 calories a day — can prevent you from losing weight, too. "When you don't eat enough, your body is starving and it's not going to lose any extra weight" because it needs those energy stores to keep you alive, Fakhoury said.
So, if you're eating 1,200 calories and not losing weight, it could be that your body is really struggling to function on so little fuel and your metabolism is not functioning well enough to respond to a deficit in the way you'd like.
Short-term risks of eating 1,000 calories a day may include dizziness, hunger, gallstones, nausea, fatigue, headaches, and nutrient deficiencies. It can lead to nutrient deficiencies, slow metabolism, and make bones weaker if you exercise along with a low-calorie diet.
You may lose weight quickly on a 1,000-calorie diet, but the lost weight is mostly water and lean mass -- not fat. It's nearly impossible for you to get all the vitamins and minerals you need -- even at 1,200 calories per day -- especially if you're a woman of child-bearing age.
If 1,200 calories a day is more than 500 calories lower than your weight-maintenance calories, you can expect to lose more than 1 to 2 pounds per week. If it's less, then you might lose fewer pounds a week.
In addition, consuming as few as 800 calories daily may not give you the energy you need for daily living and regular physical activity, especially if you eat the same foods every day. Talk to your doctor or dietitian to make sure you get the nutrients you need while on a very low-calorie diet.
In order to lose 5kg in a week, you would need to create a calorie deficit of approximately 35,000 calories. This would require burning an additional 5,000 calories per day or cutting 5,000 calories from your diet each day.
Next time you leave your house to visit an ATM, a nearby grocery store, or even a park, walk the distance. Basically, walking every day for 30 minutes can burn as many as 150 calories per day. Hence, adding this to your diet chart to lose 5 kg in a month will surely work.
Some people may choose to restrict their daily intake to 1,500 calories. While factors such as age, gender, and activity level can cause caloric needs to vary, a 1,500-calorie intake is typically less than the average person requires. As a result, this diet may help some people lose weight.
A prolonged 1,500 calorie-per-day diet can slow metabolism, so it is best to only do it short-term. Risks to consuming too few calories may include: Inadequate nutrition. Fatigue/tiredness.
Depending on the number of carbohydrates you eat, you can quickly lose weight or lose more slowly. Most people want to lose weight quickly. However, 10 kilos in two weeks difficult to achieve, even on the Atkins diet, this is not a healthy way to lose weight. 10 kilos in two months is more realistic.
How Long Does It Takes To Lose 20 Kgs. If you are following a proper diet as recommended by your dietitians then you can achieve your goal in one month. But if you are following no regular diet chart then you should target at least 6 months which is a realistic one.