Overweight
is a problem for more and more people, being related to aesthetic
reasons, but more importantly, to health. In trying to have a
healthier life and lose weight, many people turn to diets built on
different principles of nutrition, all centered around a common
concept: calories. Often the term "calorie" is too abstract
for the general public, which hardly seems to correlate it with the
daily food and beverage. Therefore, let’s shed light on this topic.
What
Are Calories?
A
calorie is the universal measure of the energy unit. For example, the
physical distance is measured in meters or feet. A calorie is used in
the scientific sense to measure the heat, but the scale is used in
the nutritional control.
With
it, we can express the amount of energy that our body requires to
function properly. In other words, the calories, which are the
abstract representation of the energy supplied to the body, are the
all-important "fuel" of the human body.
All
of the food and drinks we ingest become measurable energy in
calories, exactly like the energy we consume during day or night.
How
Many Calories Should we Consume?
We
can not talk about a standard number of calories, being differences
in gender, age, weight and height, type of physical activity
performed. For example, a child needs about 1,800 calories daily, a
woman about 2,000 calories per day, while the caloric needs of a man
up go to 2,800.
General
Description of 1000 Calories per Day Diet
As
we said earlier, the number of calories vital on a daily basis for a
grown-up will fluctuate depending on several elements, but in normal
conditions 2,000 calories per day are usually lost. Compared to this
value, the diet of 1000 calories is certainly a low calorie diet.
This kind of diet is usually used to promote quick weight loss, often
as a way to start a program for the treatment of obesity. Since it is
so restrictive with calorie intake, it is recommended that the diet
to be followed for a short period of time. People who are close to
their normal weight should follow this diet for a week or less, while
people with severe obesity can use it for up to 12 weeks. Continuing
this diet after the recommended period can lead to nutritional
deficiency.
How
Many Pounds Are Lost?
With
the 1000 calories per day meal plan, a person with moderate or severe
obesity can lose about 3 to 6 pounds per week, which means an average
weight loss of about 40 to 44 pounds in 12 weeks.
This
diet can be used as a starting shock for metabolism by those who have
been using an ineffective diet (and weight loss was stopped).
This
low-calorie diet is not suitable for everyone. Doctors generally
recommend it depending on the individual case. 1000 calorie per day
regime is clearly not recommended for pregnant or nursing women,
children and teenagers and people over 50 years.
Even
if your daily caloric intake is 1000 calories, diet must include
protein, fruits and vegetables. Food plan must be balanced and
varied. This involves three main meals and 2-3 snacks, as recommended
by modern nutritionists. Meals should be quantitatively small, but
consumed frequently. They should reduce fat, sugar and carbohydrate
intake.
Physical
Activites, Alcohol and Fluids
During
this diet, calories should be counted and limited to 1000. People who
use it must keep handy a list of calories contained in the food.
As
the calorie intake is so low, no physical exercise seems to be
necessary. Dieters usually feel weak and have no energy to engage in
physical activities.
During
this regime is vital to drink at least 10-12 glasses of fluids
(water, herbal teas, unsweetened green tea). Soda and black coffee
are allowed. Alcohol should not be consumed.
If
this diet is followed for a longer period than recommended, it will
eventually lead to nausea, fatigue, diarrhea or constipation,
intolerance to cold, irregular periods (for women) or hair loss.
Quick weight loss can also lead to gallstones in people who are
susceptible to this.
Here's
what a 1000 calorie per day menu plan should consist of:
Breakfast
Morning
Snack
Lunch
100
g of lean meat (chicken or turkey) or 150 g of fish or a vegetarian
schnitzel
bean
soup
mixed
vegetable salad (50 g lettuce, 50 g red/yellow sweet peppers, 10 g
onions)
Afternoon
Snack
any
kind of fruit
8
pieces of almonds
Dinner
1
egg or 3-4 sardines in oil
Half
a cup of oatmeal or buckwheat
Salad
of cucumbers, tomatoes, lettuce
Before
you sleep, you can eat a spoonful of low-fat cheese and a slice of
bread diet.
Why
Should We Reduce the Number of Calories From Our Daily Menu?
It
is important to provide as much energy as the body needs, without
exceeding the limit, in order to keep us healthy. The 1000 calories
per day diet has very encouraging benefits: it reduces the likelihood
of developing type 2 diabetes by half and it also reduces the risk of
heart disease. For that, it takes discipline and a good knowledge of
nutritional values for each type of food. A first step has been
made!
