Unless a lady is blessed with 'skinny genes', she is likely to be fighting the eternal struggle against flab - or has succumbed to it. While it is unfair or even rude to judge a person by their weight, obesity does have its negative consequences. Other than increased risk of many diseases such as heart disease, diabetes, cancer and osteoarthritis, it also affects the person's self-image and confidence.
There are many dieting tips and strategies out there and in this article we will talk about the controversial 1,000 Calorie Plan for women.
Warning: While there are success stories and people who swear by it, the 1,000 calories plan does not work for everyone. It is recommended for smaller framed women, and requires strict discipline - or the results will be counterproductive. Improper dieting may lead to fatigue, muscle (rather than fat) loss, malnutrition and other complications. This article does not constitute actual medical advice. Before embarking on any health or diet plans, please consult a medical professional.
How it works: The basic concept of weight loss is to consume fewer calories than your body uses. Increasing calorie usage can be done through exercise, and reducing intake would be to, on simple terms, eat less. The daily recommended average amount of calorie intake is at 1,200. The 1,000 calorie diet is designed to let your body burn off more than you eat.
As you would be taking only 1,000 calorie per day, you need pay great attention to nutritional value to ensure your body still gets what it needs. There is no room for zero nutrient calories, like those found in alcohol or sugary drinks.
What to eat
Standard nutritional guideline percentages to make up the 1,000 calories remain:
- 20~35% calories from fat
- Less than 300mg of cholesterol
- At least 5 servings of fruits and vegetables
- The primary focus of this diet is on fruits and vegetables, as they have very few calories and a high amount of fibre and water.
- Foods high in water and fibre tends to make you feel fuller, and less likely to overeat.
The following is a sample of what a 1,000 calorie diet consists of:
Breakfast (8.30am - 9.30am)
- 2 scrambled eggs in 1 tsp of olive oil 2 slices of wholegrain bread
- 1 ½ cups cups of freshly cut fruits
- 1 glass of low-fat milk with granola
- 1 banana, 2 almonds, 5 raisins 1 tea or coffee
- 200ml water
Snack (11.30am - 12pm)
- A handful of dry fruits like nuts, raisins, apricots / half a fruit / 1 serving plain yogurt of skimmed milk
Lunch (1.30pm - 2pm)
- 1 bowl of clear soup with chicken or egg without yolk
- 1 bowl of salad with cabbage, carrots, cucumber, beans, broccoli
- If necessary: ½ bowl of wheat-based cooked noodles with very little oil
- 300ml of diet soft drink / water
Snack (5.30pm - 6pm)
- 1 cup of freshly cut fruits
Dinner (7.30pm - 8pm)
- 1 small tossed salad with 2 tbsp of dressing
- 6 ounces of grilled skinless chicken breast
- 1 cup of green beans
- 300ml of water
What to expect
When done right, this diet plan will result in visible weight loss. Try to aim for 0.5-1kg weight loss per week - any more than this is probably harmful. In addition, our body could be taking extra nutrients from your muscles, rather than from fats. The likelihood increases if your diet has empty or low nutrition calories.
In turn, you might feel weaker and less energetic. You should counteract this with light exercises but take care to avoid things which are too physically demanding as your body will be receiving less of its daily intake than usual. Take care also not to push yourself to starvation as it could have long term detrimental effects.
If negative symptoms develop, or whenever you feel unwell, stop the diet plan immediately and seek professional medical assistance. There is little sense in slimming down but not being able to enjoy it.
The '1,200 calorie diet plan'
If you can make time for it, a standard recommended diet with frequent, regular exercise is still the best, healthiest way to lose weight without putting your body at risk. Get understanding friends and family to support your goal to lose weight if you should embark on a plan. Soon enough, you'll feel greater, look better, live healthier, and have a positive excuse to refresh your wardrobe.