What is a good 1000 calories diet plan? For vegetarians?

Answer 1

Hi! First, I want to thank you for your consideration of a vegetarian diet. Secondly, I have to ask you two questions: 1) Why 1000 calories a day? 2) Strict vegetarian or do you include fish and/or dairy in your diet?

NO ONE CAN DICTATE HOW MANY CALORIES YOU NEED IN ORDER TO BE FIT AND HEALTHY. Remember, the BMI and menu guidelines are a general standard. It's also true that men require a higher caloric intake than women because, generally speaking, men have about 30% more muscle mass than women. The simple truth, however, boils down to this: If you do not burn the number of calories you intake, you will gain weight. If your body burns more calories than you intake, you will lose weight. That said, I personally believe the optimal caloric intake maintains your healthy weight in conjunction with regular exercise, including strength and fitness exercises (such as weight lifting) and cardiovascular exercise (such as brisk walking, aerobics, swimming, or active sports like soccer, badminton, or hockey. Most martial arts and yoga are good exercises too!)

So, toss the "you can't have 1000 calories a day and survive" out the window because, while it may be true for many people, it's simply not true for ALL people. I'm 5'6" and weigh 110 pounds. I feel strong, healthy, and my yearly medical physical shows healthy stats (blood pressure, cholesterol, etc.) On a cutting diet, I maximize my caloric intake to 1000 calories a day and on my regular diet I eat about 1200 calories a day. If I don't exercise, I actually gain weight at 1200 calories a day. So, if you feel you need 1000 calories a day, and you know that you gain weight if you eat more, then do what's right for you. Just make sure you aren't starving because that is unhealthy, which is what I think these other posts are trying to tell you.

For many people, 1000 calories a day would be insufficient caloric intake, so if you're trying to lose weight, you would be well advised to reconsider setting a calorie limit before you determine if you can exercise to offset a slightly higher caloric intake, and finally, what your goals are. Do you want to lose weight in a specific timeframe or are you interested in maintaining your current weight? Are there any health considerations you have, in addition to limiting your diet to a vegetarian plan, such as food allergies? Finally, you need to find out if there are good places where you can buy quality soy products, such as tofu, because this is a great alternative to other sources of protein.

Determining your ideal caloric intake may involve some trial and error, because how your body metabolizes food depends on three primary factors (assuming you're not diabetic): 1) The type of food you eat, 2) How often and what amounts you eat, and 3) If you also exercise. Eating too few calories can play havoc with your metabolism, leading to serious health problems. It can also make you feel fatigued, lethargic, weak, and dizzy. So, instead of simply spelling out a diet plan for you, I would encourage you to learn more about caloric intake, metabolism, and daily food menus combined with practical exercise, which will result in good health, fitness, and become a guideline for you. What works for other people may or may not work for you. But here's what I did and it's worked well for me.

The plan I chose was natural bodybuilding. Why? First, natural bodybuilders effectively know how to use diet and exercise to get in shape, lose unhealthy fat tissue, while improving their metabolism and overall physical fitness. Secondly, all bodybuilding menus are calorie based, so you can easily create your own 1000 calorie a day diet plan, if that's your goal.

For many health-conscious people, bodybuilding does not mean total emphasis on developing strength and muscles. It provides a sensible way to choose your daily food menu and, if you can exercise, how to burn fat in the most effective manner while improving your metabolism and overall fitness.

Personally, I never thought much about this until I read Tom Venuto's book "Burn The Fat, Feed The Muscle". I consider this a very good book - both informative and entertaining - it certainly motivated me to improve my eating habits, and when I saw my physical fitness improve at the same time, I decided to make it a permanent part of my lifestyle.

If you need to lose weight fast without feeling hungry, I would recommend a bodybuilding "cutting" diet. This will kickstart weight loss by emphasizing protein and fibrous carbohydrates while reducing starchy carbs and fat. Such things as sugary foods, processed foods, and junk foods are out! You can find examples at www.abcbodybuilding.com. To convert this menu into a vegetarian program, simply subsitute the protein source for tofu. If you don't like tofu, can you eat fish or dairy products? If not, then you need to google to find protein sources.

The fun thing about a cutting diet is that you know you're cutting back calories sensibly, you aren't starving your body, and you will see the results in a few weeks. After that, add some starchy carbs and other foods into your diet so you have more variety. Some people tire of a cutting diet after a few weeks, which is probably a good thing because it is a rather extreme form of dietary restriction. However, it is a HEALTHY form of restriction, so that's why I've recommended it to you.

The only other advice I would offer is that you should use the starchy carbs sparingly (rice, potatoes, whole grain bread, etc.) sparingly until you notice if these tend to make you gain a little weight. Some people are more sensitive to starchy carbs and science has yet to explain why.

The good news is that EVERYONE can eat fibrous carbs, which are your fruits and vegetables. The HEALTHIEST vegetables you can eat are "cruciferous", which include brocolli, cauliflower, brussel sprouts, cabbage, and beets. The nutritional and cancer-fighting benefits from this group of fibrous vegetables is second to none. So, be sure to include lots of these in your diet plan.

That said, one thing I would encourage you to do is get a good Japanese cookbook and have a Japanese friend spend some time teaching you how to prepare tofu. Japanese invented tofu (seriously, it's true) and they have some very tasty recipes. Also, the traditional Japanese diet is basically vegetarian, so you will find some really good recipes suitable to your food preferences.

If you have any questions, please feel fee to email me at [e-mail]

Best regards,

BRL

Answer 2

Sample 1000 Calorie Diet

Answer 3

Well, all the info I could find says that a 1000 calorie diet is ok for a week or so, but you don't want to use it indefinitely, since it puts your body into starvation mode. When this happens, your body actually starts hoarding fat because it doesn't know when you will get enough food again. The website listed below has a good 1000 calorie diet. The only meats on it are tuna and a chicken breast. you could probably substitute some kind of beans for these and still meet your protein need.

Answer 4

It is impossible to get all of the nutrients your body needs on a regular 1000 calorie diet, much less a VEGETARIAN diet! Vegetarian diets are very tricky- if you don't do them right, you'll end up harming your body by not getting enough of certain nutrients. I would not advise any clients of mine (I'm a personal trainer) to embark on a starvation diet. (1000 calories is a starvation diet) Health harming potential aside, starvation diets only cause you to gain even more fat in the long run by slowing down your metabolism. Can you say, "rebound weight gain"? That means you'll gain it all back plus a few pounds as soon as your diet is over, which it will be eventually, unless you have a death wish! You should enlist the help of a qualified personal trainer to help you design a diet and exercise program that will bring you lasting fat loss without screwing up your metabolism or causing you health problems. E-Mail me at my website if you need help:

Answer 5

Here, I made a 5 days menu plan consisting of about 1000 cal. per day. Day 1: Breakfast: 3-4 ripe bananas ~= 300-400 cal. Lunch: as much watermelon as you like (while not satisfied) ~= 400cal. max Dinner: large vegetable salad, 2 slices of whole wheat bread or a handful of nuts and seeds ~= 300 cal. Total ~= 900-1050 cal. Day 2: Breakfast: sweet cherries 1 lb ~= 400 cal. Lunch: smoothie (blend 4 bananas, 1 cup fresh or frozen blueberries and 5 leaves of romaine lettuce) ~= 450cal. Dinner: large vegetable salad; sunflower seeds less than 1 oz ~= 200 cal. Total ~= 1050 cal. Day 3: Breakfast: peaches (preferably organic) 3 lbs ~= 400 cal. Lunch: medium pineapple 1 lb + 1 peeled apple ~= 300 cal. Dinner: 2 medium baked potatoes ~= 300 cal. Total ~= 1000 cal. Day 4: Breakfast: 4 mangoes ~= 400 cal. Lunch: smoothie (blend 4 pears, 1 cup fresh or frozen strawberries and 5 leaves of romaine lettuce) ~= 400 cal. Dinner: popcorn (air popped) 2-3 oz ~= 250-350 cal. Total ~= 1050-1150 cal. Day 5: Breakfast: 4 glasses of orange juice ~= 400 cal. Lunch: 2 medium cantaloupes ~= 400 cal. Dinner: Sweet corn raw or cooked 1-2 cups ~= 150-300 cal. Total ~= 950-1100 cal. Note: This is a very calorie limited diet so weakness is certainly expected. To not fell off the wagon after a few days, increasing the food quantity will be the best option. You would lose weight on this diet, even if you ate 2000 calories per day, so modify it as you feel most comfortable. For best results, exercise for at least 30 minutes, or go for a walk for at least 1 hour every day. Wishing you good health!

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Answer 6

First of all, I would never eat a diet less than 1200 calories. And that's if you're 5' 2" and a 110 lbs! If you're taller/bigger, then you should have more!

Whatever you do, just make sure you spread your food through the day and DO NOT starve yourself. Make sure you get some protein--either through chicken, fish, eggs or dairy; or if vegan--through soy, tofu, beans, etc... Also, make sure you get 2-3 servings of calcium rich foods daily if not taking dairy. (get Viactiv or take a tums if you have to)

Answer 7

Hi,
Do you wanna to starve yourself? Eat when you hungry, dont care about the amount of calories.

here are some tips about salad:
Do Salads Leave You Hungry?

“I’m so healthy—I eat a salad every day for lunch,” said Sandra, one of my newer clients.

“But,” she quickly added, “I can’t stop snacking in the afternoon. At 4:00 I tend to ravage the leftover cookies and bagels from the breakfast and lunch meetings.”

Salads are certainly healthy meals, especially if you can add some dark leafy greens such as spinach or kale. According to Chinese medicine, leafy greens help clean the blood, and since the blood pulsates through our whole body, that is a very good thing. My personal favorite reason for eating greens is that they help lift my mood. The world always appears to be a lighter, happier place after I eat a large and satisfying meal of dark, leafy greens.

But for many of us, a salad simply does not offer enough calories to stabilize the blood sugar between lunch and an afternoon snack. If you are a salad eater who loses focus, gets sleepy, and craves sugar one or two hours after lunch, I’m talking to you. This is not the rule across the board, but many people need to have three components in their salads in order to feel satisfied and “full”: healthy protein, good fat and a whole-grain complex carbohydrate, bean or legume.

Here are some suggestions to make your next salad more satisfying:

1. Add good fats: olive oil, olives, avocados, nuts. Fats make food actually taste good and alert your body that you are eating. They also make you feel fuller, longer and keep your blood sugar levels stable, so you can think properly during that 4:00 meeting.

2. Add enough healthy protein: lean meats like chicken and turkey, eggs, beans, soybeans. If you are someone who gets incredibly hungry one hour after eating a salad then you may need to add two servings of protein. Play with your salads and see what your body likes best.

3. Add a whole-grain complex carbohydrate: This part is tricky. Often the only really healthy complex carbohydrates are beans and legumes. These are a great addition to a salad. But if you feel like you need more, then keep a stash of whole-grain crackers or pita breads at your desk to munch on with your salad. I like the AK-MAK sesame crackers best. Just make sure the first ingredient on the list says 100% whole-grain or whole wheat.


have a good day.

Answer 8

There is none. 1200 is considered starvation. There is no good reason to try to live on that little food.
I'm vegan and I probably eat 1800-2200. I wear a size 2 or 4 and I'm fit and healthy.

Answer 9

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Answer 10

Aim for a 300- to be able to 400-calorie meal.