Less Than 1000 Calorie Diet

The Results Of The 1000 Calorie Diet Experiment

Is Eating Less Than 1000 Calories A Day On Keto Good For Weight Loss?

There are three ways to look at the results of a 1000 calorie diet

  • Weight loss effects
  • Performance effects
  • Behavioural effects
  • Each of them are valid in their own right and are relevant depending on the lens through which you assess the virtues of a nutritional plan.

    I didnt have a bias beforehand I was simply doing it as an experiment to test accepted wisdom. Thanks to this, I feel like I can offered a balanced opinion on the three effects I experienced.

    Does A 1000 Calorie Diet Work

    Lets first define what we mean by work.

    Most people determine if a diet works or not by the amount of pounds they are able to lose on said diet.

    Which, I understand the thinking behind this, but we will dive a bit deeper on this shortly. Therefore by those standards would a 1000 calorie diet work for weight loss? It sure as heck would.

    Why would it work? Because the only thing you need in order for you to lose weight is to be in a calorie deficit .

    This simply just means you are eating less calories than your body burns in order to lose weight.

    If you are doing that, you will be losing weight. By the way, this is the only way you are going to lose weight no matter what diet you do.

    A calorie deficit is not a diet. A calorie deficit is an energy balance equation and it is the point of every single diet out there.

    No matter if its a 1000 calorie diet, keto diet, fasting diet. They are all just different methods of getting you into a calorie deficit.

    It is that simple, not easy, but simple.

    So, if we just established that a 1000 calorie diet works, what else is there to be said? Well because we said it works by the definition of what most people use as working. Let me tell you about what my definition of a diet working is and there may be a slight variance in the answer.

    Very Low Calorie Diets Are Hard To Follow

    Very low calorie diets are less likely to be nutritionally complete as they provide far fewer calories than needed to maintain a healthy weight. The recommended daily calories are 2,500 for men and 2,000 for women.

    It is not an easy diet to follow. Side effects can include:

    • feeling hungry
    • cramps
    • hair thinning

    While very low calorie diets can lead to short term weight loss, it is likely that the weight will come back on after the diet ends.

    Very low calorie diets are not a long-term weight management strategy and should only be used as part of a wider plan.

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    What Is The 1000 Calorie Meal Diet

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  • For those looking to shed some weight in the short-term, low calorie diet plans such as this one tend to be a popular option.

    The 1,000 calorie meal diet is a short-term, slightly extreme diet plan that requires you to slash the calories youre eating and opt for high-protein, low-fat and calorie foods to keep you full throughout the day.

    While its by no means the most drastic way to lose weight, as sometimes its an option recommended by doctors for health reasons, its a diet plan that shouldnt be taken lightly as youre eating well below the recommended calorie threshold for adults.

    Lee Chambers is a Environmental Psychologist and Performance Nutritionist. He says, The 1000 calorie diet plan is yet another trend which is anything but new. It is an effective rebranding of very low calorie diets, which are often used medically in situations where the benefits outweigh the risks.

    In terms of effectiveness, due to the large calorie restriction there will be a net weight loss. When looking from an overall health perspective, it is challenging to consume a nutritionally complete diet with such severe restriction on overall calorific consumption.

    So, what is it? What can you eat? And all your other questions answered

    Safe Weight Loss Tips

    Printable 1000 Calorie Paleo Diet for 6 Days or less ...

    The best way to lose weight safely and successfully is by adopting healthy eating habits.

    Start with small, realistic goals, and then, as these become a habit, increase the goals. For example, make it a goal to start each dinner with a side salad or serve vegetables as a side dish. Once this becomes standard practice, introduce a second goal, such as having fruit with breakfast.

    Also, think about setting some exercise goals. A good example is setting a goal to walk for 15 minutes 3 times a week. Once this becomes routine, increase the time or number of sessions each week.

    Setting small goals and increasing them over time sets people up for success. Also, small goals are easy to implement and sustain.

    Remember that it takes time to gain weight, so it may take even more time to lose weight safely. Quick weight-loss plans have little scientific support and can lead to individuals regaining all the weight they lost and more.

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    Feeling Cold All The Time

    If you constantly feel cold, not eating enough food could be the cause.

    Your body needs to burn a certain number of calories in order to create heat and maintain a healthy, comfortable body temperature.

    In fact, even mild calorie restriction has been shown to lower core body temperature.

    In a six-year controlled study of 72 middle-aged adults, those who consumed an average of 1,769 calories daily had significantly lower body temperatures than the groups who consumed 2,3002,900 calories, regardless of physical activity .

    In a separate analysis of the same study, the calorie-restricted group experienced a decrease in T3 thyroid hormone levels, whereas the other groups did not. T3 is a hormone that helps maintain body temperature, among other functions .

    In another study of 15 obese women, T3 levels decreased by as much as 66% during an eight-week period in which the women consumed only 400 calories per day (

    Overall, the more severely you slash calories, the colder youre likely to feel.


    Consuming too few calories can lead to a decrease in body temperature, which may be due in part to lower levels of T3 thyroid hormone.

    Risks And Benefits Of A 1000

    At a basic level, weight loss requires a calorie deficit, meaning you eat fewer calories than you burn, according to the Mayo Clinic. It’s often said that one pound of fat equals 3,500 calories and so, cutting about 500 to 1,000 calories per day would theoretically spur one to two pounds of weight loss per week. But weight loss is a little more complicated than that. For example, lowering your caloric intake too far can make your body burn fat-free mass rather than just fat, according to a December 2018 study published in Nutrients.

    In fact, loss of fat-free mass is among the major drawbacks of a 1,000-calorie diet. According to the American Academy of Family Physicians, calorie restriction usually results mostly in the loss of water weight or lean muscle, not body fat. So while you could be losing pounds on the scale, the results may not be reflected in the mirror and they might not last.

    The lack of variety in a 1000-calorie diet can lead to malnutrition, sluggishness and a slower metabolism, according to the Academy of Nutrition and Dietetics. Severely cutting calories tricks your body into thinking it is in a famine condition, causing your metabolism to drop.

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    Very Low Calorie Diets Are Not Suitable For Most People

    See a GP if you think a very low calorie diet may benefit you.

    Very low calorie diets are not suitable if you are:

    If a GP thinks a very low calorie diet might benefit you they should make sure:

    • the diet is nutritionally complete
    • the diet is followed for a maximum of 12 weeks
    • you are given ongoing support after the diet

    Very low calorie diets are the most restrictive form of dieting, severely reducing calorie intake, so medical supervision is important.

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    The 1000 Calorie Diet Strategy

    Nutrition 101 : How to Eat Less Than 1000 Calories a Day

    I think its important to have a plan when you go into anything like this its such a dramatic change in practice that it can be really, really difficult if you dont have a strategy before you head into it.

    I had to balance two main issues

  • Give myself enough energy to train and recover well.
  • Eat only enough to hit close to 1000 calories, but try to avoid hunger.
  • I wasnt counting my macros, but I was counting my calories. I did that using My Fitness Pal and by checking the labels on food.

    Given it was only ever going to be a short-term experiment , I was happy to occasionally go with decent quality ready meal options such as soups etc, mostly because it took the work out of counting the calories for me. Im a sucker for the convenience, so that won out in the end!

    On a normal week Ill train around 5 times and according to my heart rate monitor, Ill burn anywhere between 500 and 1000 calories per workout, depending on the session. I was willing to accept that and still only eat 1000 calories, given part of the nature of this experiment was the extremity of it all.

    I needed fuel to train and recover, so decided to base my meal strategy around my exercise essentially splitting my food intake across two meals, a small one before training and the larger one afterwards. Physiologically and socially, this approached really worked for me during the experiment. Heres why.

    What happened when I ate a 1000 calorie diet.

    Day 1 on a 1000 Calorie Diet

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    Very Low Calorie Diets

    A very low calorie diet is a clinically supervised diet plan that involves eating about 800 calories a day or fewer. They are sometimes considered for obese and severely obese people who are managingdiabetes, going to have surgery or preparing for fertility treatment.

    The diet usually involves replacing normal food with low-calorie shakes, soups, bars, or porridge containing milk.

    Very low calorie diets are for adults who are obese and severely obese, defined as having a BMI over 30 and 40, and need to quickly lose weight. They are not the first option to manage obesity and should not be routinely used.

    Very low calorie diets should only be followed under medical supervision for a maximum of 12 weeks. Do not follow a very low calorie diet unless a GP has suggested it to you.

    Benefits Of The 1000 Calorie Diet

    • The 1000 calorie diet is considered useful when it comes to burning calories at a fast rate as it is a low-calorie diet. This diet is apt if you intend to lose a few pounds quickly or pave the way for a long-term weight loss plan.
    • The sample menu of this diet plan provides good nutrition when it is well-balanced.
    • This diet primarily emphasizes the consumption of fruits and vegetables as they have few calories and high content of water and fiber, which provides a feeling of fullness and prevents you from overeating.
    • It is simple and easy to follow, encourages healthy eating, enables you to shed a few extra pounds, and boosts your confidence.

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    Group : People With 30+ Pounds To Lose

    Who should use this: People with 30+ pounds to lose

    With Group 2, we have people with a lot for weight to lose .

    The more you weigh, the longer you can stay on a 1000 calorie per day diet without any crazy negative effects.

    Your body can survive longer because you have more body fat to fuel it.

    So someone with 30+ pounds to lose can likely stay on a 1000 calorie diet for a few weeks without negative effects.

    But Im not going to recommend that since a few weeks is just too unrealistic.

    Heres my protocol for people with a lot of weight to lose and want to try a 1000 calorie diet:

    If you have 30+ pounds to lose, you can eat 1000 calories per day for a week.

    After the week, transition to a more sustainable diet one where your daily calorie intake is about 10-12x your bodyweight in pounds.

    Very simple.

    Dont fuck this up.

    Knowing people, they will fuck it up.

    But man, just follow the tip I just gave.

    Its 2 steps:

    Step 1: Eat 1000 calories for a week. Step 2: After the one week, set your daily calorie intake to daily calorie intake to 10-12x your bodyweight in pounds.

    I swear to fucking shit, if someone leaves a comment asking me if they can do this for more than a week, I will punch a goldfish.

    Think of the 1000 calorie week as a jumpstart to your weight loss.

    You could probably do it longer, but most people just cant maintain such a large deficit.

    This is not a crash diet.

    This is not a quick fix or hack.

    Its a jumpstart.

    Group : People Who Want To Eat A Lot On The Weekend And Still Lose Weight


    Who should use this: People who want to eat a crap ton of food on the weekend and still lose weight.

    This is is exactly what I recommend you to do if you know youre going to go out on the weekend and drown in an orgy of beer, burgers, and fries.

    Heres the 3-step process to pulling this off:

    Step 1: 1-2 days out of the week, eat just 1000 calories. I recommend eating just one meal during this day to make the meal more filling. You can do 2-3 meals but then each meal becomes tiny as balls. Also make this day a high protein, low carb, low fat day. That means 90% of your calories should be pure protein. I recommend a lot of lean meat and veggies.

    Step 2: On the day you know youre going to be eating a lot, enjoy yourself. Dont be stupid and binge but theres no need to count calories. Still make sure to get plenty of protein.

    Step 3: On all other days of the week, follow a more conventional diet where your daily calorie intake is around 10-12x your bodyweight in pounds.

    When it comes to weight loss, your overall weekly calories matter more than your exact daily calorie intake.

    You can eat in a surplus on one day, but as long as you course correct that somewhere else during the week, youll usually be fine.

    Note: If youre going to try any of the 3 approaches and need a solid workout routine, I recommend Superhero X12.

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    What Food Can I Eat On An 800 Calorie Diet

    Many people who approach the 800-calorie diet are worried because they feel like theyre going to have heavy restrictions placed upon the types of food theyre going to be able to eat.

    This is not strictly true the 800-calorie diet does not restrict you from eating any foods in the same manner as, say, the keto diet or a paleo diet. You can still eat whatever types of food you want, you just have to be cautious and aware of how much youre eating. For example, if you really need that cup of ice cream in the evening, youre going to have to cut out most of your other caloric sustenance for the day.

    The key here is to bring awareness into the types of food that youre eating, the frequency that you eat them, and the amount of energy that they provide. Here are some general ideas about the kinds of food that youll want to eat on a low-calorie diet.



    Youre Not Maintaining A Calorie Deficit

    You may find this offensive, especially if youve been counting your calories. But theres a 99.9 percent chance that youre not maintaining a calorie deficit.

    Studies show that people tend to underestimate calories consumed and overestimate calories burned during a workout.

    What you may think is less than 1000 calories a day could be more than 1500 calories.

    Its true that metabolism and hormones affect weight loss but their effect is minimal compared to a calorie deficit.

    Numerous studies have shown that almost everyone loses weight when they maintain a calorie deficit. Im being lenient when I use the word almost. Only a very small percentage of people cant lose weight when on a real calorie deficit.

    Youre probably confused or agitate if you strongly believe that youve been eating less than 1000 calories a day. Well, there are several ways you can consume excess calories without realizing it.

    Eating at restaurants: Restaurant food is high in fat and loaded with calories.

    Drinking sugary drinks: Drinks such as sodas and fruit juice can increase your daily calorie intake without realizing it.

    You snack regularly: Studies show that on average, snacks account for ¼ of the total daily calories.

    You eat sugar and added sugar: Sugar is high in calories and it increases cravings. Stay away from table sugar and foods with added sugar .

    You use too much cooking oil: Cooking oil, ketchup, salad dressings, and so on, are sources of hidden calories.

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    Calorie Diet : Final Word

    There you have it. As promised we covered everything you need to know about if a 1000 calorie diet was safe and effective or not.

    As well as what you can do moving forward to ensure you see the results you are looking to see.

    I hope this article helped you. If you have any questions or concerns dont hesitate to drop them below and or shoot me an email to .

    If you want to see if we may be a good fit in my online coaching program, you can head HERE To fill out my application form.

    Other than that, just know I am always here to help.

    Look to talk soon,

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