Meal Plan For 1000 Calories

If you’re looking for a meal plan for 1000 calories, you’ll love our 30 recipe . We’ve done all the hard work for you by ensuring these meals are full of fresh produce and healthy ingredients. I spent hours, days and weeks searching for the best meal plans under 1000 calories. A lot of the links are dead (yes I know, it’s been years). Just to make things easier I’ve added the active links that might help you lose weight & flat belly.

1000 Calorie Diet and Meal Plan

WARNING! 1000 Calories per day is only suitable for a small framed woman who engages in minimal amounts of exercise.

If you intend to follow such a restricted diet it is very important to ensure nutritional balance is maintained. It may be worth looking at managed programs, such as Medifast or Optifast.

Ensure you drink plenty of water and do not follow this amount of calories for sustained period of time unless advised by a medical professional. Daily calories should vary (zigzag) in order to maintain metabolic rate

That said, managed properly, such a diet can aid with weight loss goals.

Calorie amounts could vary depending on exact brand/type chosen. Calories for each item in brackets after item name.

Diet Plan 1

1005 CALORIES

Breakfast

Apple Oatmeal

• 1/2 cup water (0)
• 3/4 cup skimmed milk (68)
• 2 oz. (1/3 cup) oatmeal (rolled oats) (93)
• 1/2 an apple (grated) (47)
• 1/4 tsp cinnamon (0)

Bring the water, oats, and half the milk to the boil. Continue to boil whilst stirring (for 5 minutes), and add grated apple. Add further milk to cool.

Snack

• 22 almonds (168)

Lunch

Scrambled Egg on Toast

• 1 large egg (72)
• 1 tbsp fat-free milk (11)
• 1 slice whole wheat bread (70)
• 1/2 oz. low-fat shredded cheddar cheese (25)

Beat egg with the milk and scramble in a non-stick pan or microwave, Toast the bread, top with scrambled eggs and cheese.

Dinner

• 1/2 avocado, sliced (161)
• 3 oz. cooked chicken breast, chopped (142)
• 2 cups shredded lettuce (10)
• 6 cherry tomatoes (30)
• 1/2 cup sliced red pepper (12)
• 1 thinly sliced red onion (48)
• 2 tbsp low-fat Italian dressing (48)

Diet Plan 2

1000 CALORIES

Breakfast

• 1 whole wheat English muffin (120)
• 1 pat butter (36)
• 1 cup of fruit (74)
• 1 tea or coffee (0)
• 8 ounces of water (0)

Lunch

• 1 large tossed salad with 2 tbsp dressing (100)
• 1/2 cup of tuna w/.5 oz. lite mayo (135)
• 1 serving (15 pieces) low-fat wheat thin crackers (130)
• 12 ounces of diet soft drink (0)

Snack

• 1 cup of sliced fruit (74)

Dinner

• 1 small tossed salad (with 2 tbsp of dressing) (61)
• 4 ounces of grilled skinless chicken breast (189)
• 1 cup of green beans (44)
• 1 pat butter (36)
• 12 ounces of water (0)

Diet Plan 3

1009 CALORIES

Breakfast

Banana Smoothie

• 1/2 cup [8 oz.] plain, low-fat yogurt (77)
• 1 tsp honey (16)
• 1/2 banana (50)
• 1 cup fresh/frozen berries (97)
• 1 tbsp flaxseeds (55)
• 1/2 cup water (0)

Blend together.

Snack

• 2 cups popcorn (air popped) (62)

Lunch

Tuna Salad

• 1 chopped apple, chopped (94)
• 3 oz. water packed tuna, drained (99)
• 2 celery sticks, sliced (0)
• 2 cups lettuce leaves (10)
• 1 tbsp low-fat mayonnaise (45)
• 1/4 cup plain low-fat yogurt (36)
• 4 walnut halves, chopped (53)

Mix salad ingredients and top with walnuts

Dinner

Hamburger

• 4 oz. very lean ground beef (149)
• 1 tbsp ketchup (15)
• 1 small grated carrot (21)
• 1/2 finely chopped onion (24)
• 1 egg (72)
• 2 cups lettuce, shredded (10)
• 1/2 cup cucumber, sliced (8)
• 1 tomato, sliced (16)

Mix the ground beef, grated carrot, egg, onion and ketchup together and form into patty. Dry-fry or bbq, and serve with salad

What is a 1000 Calorie Diet Plan and Why It is an Effective Solution to Rapid Weight Loss

Do you wish to get in shape as your graduation ceremony is coming up? Or do you want to fit in your favorite pair of jeans? Did someone say, ‘I want to lose weight for my perfect wedding look’? Here is the answer to all these questions: 7 Days 1000 Calorie Diet!

With so many diet plans, you may get confused about which one to choose and which to reject. Not anymore! This weekly 1000 calorie diet plan is perfect for shedding off those extra pounds you have gained.

Weight loss takes time. It is not possible to lose weight in a day or two. Also, you must consider your calorie intake during the weight loss process as it is vital to gain the energy needed for daily activities and body metabolism. If your calorie intake is low, it will have a negative effect on the body.

Let’s see what a 1000 calorie diet is and its benefits. The article also presents a 7-day meal plan to help you lose weight effectively.

What is a 1000 Calorie Diet?

It is a diet plan to cut off your calorie intake from higher to only 1000 calories a day. It is undoubtedly an extreme diet plan for those who want to lose weight within a short period. The diet plan specifically focuses on including foods containing high protein and low-fat content.

So you will be incorporating fewer carbohydrates, more lean protein meat, and more low-calorie vegetables and fruits into your diet. As per studies, this low-calorie diet can help you lose 8 percent of your body weight on average, which is not bad to start with.

According to Lee Chambers (Wellbeing Consultant and an Environmental Psychologist), “The 1000-calorie meal plan is yet another trend that is far from new.” He explains, “It’s a clever rebranding of very-low-calorie diets, frequently prescribed by doctors when the advantages outweigh the risks.”

He added, “In terms of usefulness, there will be a positive weight loss because of the large calorie reduction. When it comes to overall health, it’s difficult to eat a nutritionally full diet while adhering to such rigorous calorific restrictions.”

You should not follow this diet plan as a permanent solution to stay slim and smart. If you want to get rid of the extra few pounds real quick, this is the best solution. It will give you the desired results that you will start noticing within a few weeks.

What are the Benefits of a 1000 Calorie Diet Plan?

Though it is a short-term diet plan, it has multiple benefits, making it a preferred method to lose weight for those in a hurry. These benefits are as follows:

• Weight Loss

The primary purpose of a 1000 calorie meal is weight loss. The participants in a study comprising 125 old obese females consumed either 1,000 calories or 1,500 calories per day for a year. People on the 1,000-calorie meal lost more weight than those on the 1,500-calorie diet.

• Helps Reduce Visceral Fat

Low-calorie diets include low-fat foods. It means you are taking fewer fats which is an advantage itself. On the other hand, such diets help reduce body fats which otherwise make you obese. According to research, a low-calorie diet helps reduce visceral fat among obese men and women. However, the results were more prominent in men as compared to women.

• Remission of Diabetes (Type 2)

Diabetes type 2 is a severe and chronic disease. It leads to heart, eyes, and feet damage if left untreated. A low-calorie diet of 1000 calories a day showed positive effects against Diabetes Type 2. According to research, low-calorie diets result in remission of Diabetes Type 2. It was revealed in the same study that this short-term intervention is effective in causing weight loss and attaining a positive metabolic profile, primarily type 2 diabetes mellitus remission.

• Keeps You Full

A 1000 calorie diet plan includes protein-rich foods having low-fat content keeping you on the go through your day. Protein-rich foods give you a sense of satiety. Proteins typically require a lot more energy to get adequately digested than carbohydrates. If you take 1000 calories a day, proteins will not get digested quickly. As a result, your stomach remains full, and your craving to eat every half an hour will be reduced.

• Prevents Overeating

As mentioned earlier, this diet plan includes a high-protein intake that makes you full. You overeat when your stomach feels empty. But if it gives you a sense of fullness, you don’t feel like eating much. Consequently, a 1000 calorie diet can be an effective way to prevent overeating.

• Low Cholesterol

A low-calorie diet, such as a 1000 calorie diet, helps decrease the amount of cholesterol in the body. According to research conducted by the American Heart Association, low-calorie diets having low-fat content help reduce low-density lipoproteins (LDL). These are bad cholesterol and accumulate in our arteries.

Now that you are aware of the benefits of a 1000 calorie meal plan, you must learn about the foods you should include and exclude when you are following this plan.

What Foods to Include?

It is a low-calorie diet that necessitates careful meal preparation. You should ensure you’re getting adequate essential nutrients to achieve your goals in the healthiest way possible. Eat low-calorie, high-protein, high-fiber foods to stave off hunger pangs and vitamin and mineral-rich items to avoid nutrient deficiency.

You can eat fruits like oranges, berries, cantaloupes, kiwis and pears. Among vegetables, spinach, broccoli, cabbage, zucchini, cucumber, artichokes, bell pepper, and celery are good choices.

Remember to include low-fat milk products and some other nutrients in your meals. It’s also essential to eat a range of these foods because they’re all high in specific nutrients that the body requires and complement one another.

What Foods to Avoid?

Your meals must not contain high-fat dairy products like butter, ghee, cheese, peanuts, cream cheese, almonds, and cashew.

Avoid oils, including coconut oil, walnut oil, avocado oil, groundnut oil, animal fat oil, and other fats and oils. Restrict the use of dried fruits as well because they have excessive fat content.

There are certain fruits, legumes, and vegetables to avoid in a 1000 calorie meal plan like avocado, custard apple, corn, litchi, lima beans, mango, and soybeans.

Protein-rich foods, including beef, pig meat, lamb, and tofu, should also be avoided.

Sugary drinks, such as soda, packed juices, sweetened coffee, energy drinks, and tea should be avoided because this diet rigorously limits the number of calories taken.

Maintaining this strict diet plan is vital for better results. But do you know how you can maintain this particular diet? Let’s find out!

How to Maintain a 1000 Calorie (Low Calorie) Diet?

Gareth Nicholas, a Maximuscle performance nutritionist, explains, “To reduce weight, you must be deficient in calories. The metabolic rate is determined by your height, weight, and degree of activity. Therefore the number of calories you must cut differs from person to person.

Due to this variability, only you can determine how much caloric intake you’ll need every day so that a constant 1,000-calorie diet may work for you. However, the same strategy might not work for others.”

So, he recommends following these tips to maximize your gain during this diet:

• Keep Yourself Hydrated

Water is free of calories and hydrates your body. It is suitable for the kidneys and all other metabolic processes occurring in the human body. Water is essential for good skin, nails and hair. As it is calorie-free, you can drink as much as you want. If you are among those who don’t like the taste of water, keep trying, and ultimately you will get used to drinking more water.

• Do More Cardio

You will lose body fat if your diet is at a calorie deficit. More aerobic exercise increases the rate of caloric burn, so if you stay in your calorie deficit while exercising cardio, you’ll be able to lose body fat faster.

• Say No to Fats

There are beneficial and non-beneficial fats both, but while following a low-calorie diet, you need to cut down on both. It is because fats are an inferior energy source relative to carbs and a significant body fat cause. You can also use a fat burner supplement to reduce those extra fats.

7-Day 1000 Calorie Diet Plan

It’s critical to consider whether a diet will fit into your lifestyle before deciding. After that, you must make a 1000 calorie meal plan for the week, including all the essential nutrients your body needs.

Keep in mind that diet and exercise are inextricably linked. It necessitates a high level of devotion and dedication. You may make mistakes along the way, but the important thing is that you get back on course. Here’s a weekly 1000 calorie meal plan to get you started:

Day 1

•  Breakfast (91 Calories per portion)

1 Egg White + Black pepper omelet

•  Lunch (287 Calories per portion)

Chicken noodle soup

•  Dinner (290 Calories per portion)

Spicy pepper pulled pork

•  Snacks (100 Calories per portion)

Carrots and hummus

Daily nutrition: 170 g carbohydrate, 60 g protein, 30 g fat, 30 g fiber

Day 2

•  Breakfast (196 Calories per portion)

Oats (Soak Them Overnight) + Raspberries

•  Lunch (382 Calories per portion)

Homemade beans on toast

•  Dinner (204 Calories per portion)

Lemon chicken + Rice stir fry

•  Snacks (267 Calories per portion)

Apple with peanut butter

Daily Nutrition: 158 g carbohydrate, 48 g protein, 30 g fat, 30 g fiber

Day 3

•  Breakfast (271 Calories per portion)

1 Serving of baked banana-nut oatmeal

•  Lunch (325 Calories per portion)

Vegetable and hummus sandwich

•  Dinner (468 Calories per portion)

Baked chicken fajita bowls + half cup brown rice

Daily nutrition: 170 g carbohydrate, 59 g protein, 35 g fat, 36 g fiber

Day 4

•  Breakfast (287 Calories per portion)

Muesli with raspberries

•  Lunch (344 Calories per portion)

Chipotle and lime cauliflower taco bowls

•  Dinner (410 Calories per portion)

Chicken and cucumber lettuce wraps

Daily nutrition: 159 g carbohydrate, 62 g protein, 45 g fat, 46 g fiber

Day 5

•  Breakfast (285 Calories per portion)

1 Egg with hole pepper + Avocado salsa

•  Lunch (378 Calories per portion)

Curried sweet potatoes + Peanut soup

•  Dinner (317 Calories per portion)

Spinach and artichoke dip pasta

Daily nutrition: 160 g carbohydrate, 52 g protein, 40 g fat, 39 g fiber

Day 6

•  Breakfast (287 Calories per portion)

Muesli with raspberries

•  Lunch (325 Calories per portion)

Vegetable and hummus sandwich

•  Dinner (454 Calories per portion)

Mediterranean ravioli having artichoke and olives

Daily nutrition: 168 g carbohydrate, 47 g protein, 45 g fat, 38 g fiber

Day 7

•  Breakfast (271 Calories per portion)

1 serving of baked banana-nut oatmeal

•  Lunch (344 Calories per portion)

Chipotle and lime cauliflower taco bowls

•  Dinner (345 Calories per portion)

Curried sweet potato + Peanut soup

Daily nutrition: 139 g carbohydrate, 47 g protein, 45 g fat, 40 g fiber

The Bottom Line

A 1000 calorie diet plan is an effective solution to quick weight loss. It is a short-term and strict diet plan leading to visible results within a few weeks. There are multiple benefits of this low-calorie diet, including lower cholesterol, lower body fats, and reduced risk of Diabetes Type 2. It also gives you a sense of satiety and prevents overeating.

However, you need to be careful as it is not a permanent solution to staying healthy. Complete reliance on this weight loss diet is not a good option. Try incorporating exercise and ensure you are well-hydrated while you are following this diet.

The 1000 Calorie Diet Chart (Sample Plan)

This 1000 calorie diet chart is a sample menu that can be followed by anyone who wants to lose weight drastically. The plan may vary based on your weight and physical activity. Consult a doctor or a dietitian to adjust it according to your body’s requirements.

Variation 1

MEAL	WHAT TO EAT	CALORIES
Early Morning	Apple cider vinegar and warm water	6
Breakfast	2 boiled egg whites and a bowl of fruit	86
Pre-Lunch	100 g of low-fat yogurt	154
Lunch	Lettuce taco with yogurt sauce	351
Post-Lunch	1 bowl of watermelon	46
Evening Snack	Green tea and 2 digestive biscuits	142
Dinner	Vegan salads with fat-free salad dressing	221

Total Calorie Intake – 1008

Useful Tip – You can also have green tea in the morning instead of a detox drink. Green tea has 0 calories. A study done on mice states that it is rich in the antioxidant epigallocatechin gallate (EGCG) that has an anti-obesity effect

Variation 2

MEAL	WHAT TO EAT	CALORIES
Early Morning	Honey, lemon juice, and warm water	70
Breakfast	Oatmeal with strawberries	101
Pre-Lunch	Green tea	0
Lunch	Cabbage soup and 100 g low-fat yogurt	227
Post-Lunch	1 peach and 1 orange	98
Evening Snack	Green tea and 2 digestive biscuits	142
Dinner	1 bowl of boiled lentils with stir-fried French beans, capsicum, and peas with a dash of chopped garlic	386

Total Calorie Intake – 1024

Variation 3

MEAL	WHAT TO EAT	CALORIES
Early Morning	Veggie smoothie made of 1 carrot, 1 tomato, 1 cucumber, and a handful of spinach	98
Breakfast	Soy milk, 1 slice of multigrain bread, and 2 boiled egg whites OR Soy milk and 1 banana	157 OR 159
Pre- Lunch	1 glass buttermilk (if following a non-vegan diet) OR 1 glass watermelon and kiwi juice	40 OR 91
Lunch	Chicken clear soup with veggies OR Roasted veggies with 100 g yogurt	187 OR 152
Post-Lunch	1 pear and 1 orange	143
Evening Snack	Green tea and 2 digestive biscuits	142
Dinner	Baked fish and 100g yogurt OR Vegetable clear soup (cabbage, onion, garlic, carrot) with 2 slices of whole wheat bread.	296 OR  265

Total Calorie Intake – 1050

Video – Expert Speaks About 1000 Calorie Diet

In this video, StyleCraze’s in-house diet expert speaks about the 1000-calorie diet. She provides a complete picture of what is good for dieters who want to try the 1000-calorie diet. Watch this video to know more:

What To Eat

The selection of foods for a 1000-calorie diet should be done carefully to create a healthy menu that will get you the desired results.

• The 1000-calorie diet plan should incorporate foods that are rich in vitamin B, proteins, and fiber, normally found in wheat foods and enzymes.
• The diet demands a reduction in whole food types, like carbs or trans fats, as your body requires nutrition to improve overall health.
• Calcium can be included by taking low-fat milk and green vegetables. Do not ignore fruits and vegetables.
• Fruits like oranges, cantaloupes, kiwi, pears, strawberries, and numerous other berries that offer minimal calories can be used in salads.
• Green veggies like spinach, celery, zucchini, broccoli, and artichokes are rich in vitamins and minerals besides being low-calorie ingredients.
• A single portion of cabbage contains just 35 calories but is pretty rich in nutritional fiber.
• Apart from this, vegetables like cucumber, celery, and eco-friendly peppers have high water content.

4. What Not To Eat

Here is the list of foods you should absolutely avoid when you are on the 1000-calorie diet:

• Fats And Oils – Coconut oil, groundnut oil, walnut oil, palm oil, avocado oil, lard, and other animal fat oil, butter, peanut butter, almond butter, cashew butter, cheese, cream cheese, and ghee.
• Seeds And Nuts – Hazelnuts, cashew nuts, watermelon seeds, walnuts, pine nuts, desiccated coconut, peanuts, Brazil nuts, pistachio, and chia seeds.
• Dry Fruits – Dates, prunes, dried currants, apricots, figs, and cranberries.
• Fruits, Veggies, And Legumes – Avocado, mango, litchi, chiku, custard apple, potato, corn, lima beans, and soybeans.
• Proteins – Beef, pork, lamb, and tofu.

Grocery List

Before creating a 1000-calorie diet plan, you need to make your kitchen healthy. Plan your grocery list beforehand. Here is a list of items that you need to stock up on before you start this diet:

• As it is a low-carb plan, limit buying any grains.
• Seafood, fish, and lean protein like chicken breast.
• Pulses and legumes.
• Seasonal colorful fruits and vegetables.
• Low-fat milk and dairy products.
• Spices and condiments to boost your metabolism.

The 1000 Calorie Diet Recipe

You can control your calorie intake per day, but that does not mean you have to eat boring food. Make your meals exciting and tasty using seasonal veggies, meat, and spices available in the supermarket, but with a twist.

1. Lettuce Taco With Yogurt Sauce

What You Need

• 2 fresh lettuce leaves
• 1/2 cucumber
• 1/2 cucumber
• 1/2 red and yellow bell peppers
• 1 tomato
• 1/2 skinless chicken breast
• 1/2 tablespoon lemon juice
• 1/2 jalapeno
• 100 g yogurt
• A handful of cilantro
• 1 teaspoon chili flakes
• A pinch of salt
• A pinch of pepper

How To Prepare

1. Season the skinless chicken breast with salt and pepper and boil it.
2. Shred the boiled chicken breast.
3. Grate the cucumber.
4. Julienne the bell peppers and slice the tomato.
5. Slice the jalapeno.
6. Take 100 g yogurt in a medium-sized bowl.
7. Add the grated cucumber, a pinch of salt, and chili flakes. Mix well.
8. Wash the lettuce leaves.
9. Place the sliced tomatoes on the lettuce leaves.
10. Add the shredded chicken.
11. Add a little salt and black pepper if needed.
12. Add the bell peppers and jalapenos.
13. Put a generous dollop of yogurt sauce on top.
14. Finally, add a few cilantro/coriander leaves.

Vegetarian Alternative

If you are a vegetarian, instead of chicken, you can add carrots, stir-fried broccoli florets, and button mushrooms.

Benefits

• The skinless chicken breast is low in calories and a good source of protein, iron, and polyunsaturated fat .
• Cucumbers are super low in calories. They are good sources of vitamins C and A, magnesium, iron, calcium, and potassium .
• The colorful bell peppers are rich in vitamins C and A, potassium, dietary fiber, and minerals, such as magnesium, potassium, and iron.
• Lettuce leaves are low in calories and a good source of vitamins A and C, iron, calcium, magnesium, and potassium
• Yogurt is a good source of good gut bacteria that help in digestion

2. Delicious Vegan Ribbons Salad

What You Need

• 1 zucchini
• 1 carrot
• 1 tomato
• A handful of spinach
• 1 tablespoon of sesame oil
• Juice of half a lemon
• A few coriander leaves
• A pinch of salt and black pepper

How To Prepare

1. Peel the zucchini and carrot into thin ribbons.
2. Julienne the tomato.
3. Roughly chop a handful of spinach.
4. Make the salad dressing by adding sesame oil and lemon juice in a separate bowl and beating the mixture.
5. Add a little salt and pepper to the salad dressing. Mix well.
6. Add the salad dressing to the veggies.
7. Mix well to coat the dressing evenly on the veggies.
8. Garnish with coriander leaves.

Non-Vegetarian Alternative

You can add 2-3 thin slices of turkey bacon to this salad.

Benefits

• Zucchini is a low-calorie food and a good source of vitamins C, B6, and A. It has a good amount of potassium, magnesium, dietary fiber, and iron
• Carrots are very rich in vitamin A, potassium, magnesium, and dietary fiber
• Spinach has a good amount of vitamins A, C, and B6. It is also a good source of magnesium, iron, potassium, calcium, and dietary fiber .

Role Of Exercise When On The 1000-Calorie Diet

Exercising is a healthy habit. However, the 1000-calorie diet is a low-calorie diet plan for you to lose weight quickly. That is why rigorous exercising is not recommended when you are on this diet. Here’s what you can do:

• Go for a medium-paced walk for 30 minutes daily.
• Do some stretching exercises to improve blood circulation.
• You can try low-impact exercises that burn calories without causing any pain in the joints and muscles.

Caution:If you feel weak after exercising, consult a doctor and stop working out.

Benefits Of The 1000 Calorie Diet

• 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.

Side Effects Of The 1000 Calorie Diet

• As it is a low-calorie diet, it lacks certain vital nutrients that provide energy to the body.
• Due to the lack of nutrition, this diet can cause dehydration, loss in muscle mass, lack of energy, slower heart rate, hair loss, and weaker nails.
• The drastic cut in calories lowers your metabolism. A lower metabolic rate results in rapid weight gain when the caloric intake is increased in the future
• This diet is suitable for women who have a small frame. It is not considered suitable for men. It can be potentially dangerous for people who have well-built or athletic bodies.
• Starvation is another ill effect of this diet. Exhaustion resulting from the diet can make you susceptible to injuries.
• It can cause fatigue and loss of concentration and make you moody.
• It can cause insomnia.

What Should You Follow?

DO’S	DON’TS
Follow the diet for not more than 10 days.	Do not overeat.
Consult your doctor before following the 1000-calorie diet.	Avoid alcohol and sweetened and carbonated beverages.
Go for medium-paced walks and light exercises.	Do not sit in one place for too long.
Include lots of fresh fruits and veggies in your diet.	Do not skip any of the meals.
Consume a good amount of proteins to build your muscle strength.	Do not take stress if you have gone a little above 1000 calories one day. Skip the bowl of watermelon the next day and have a cup of green tea instead.
Drink enough water.	Do not stay awake late at night.

Note: As it is a low-calorie diet plan, you must consume multivitamin and mineral supplements along with vitamin D3. Always consult a doctor before taking any supplements.

The 1,000-calorie diet helps you lose weight rapidly, provided it has a good balance of macro and micronutrients. It is a low-fat, low-carb, and moderate protein diet that comprises mostly fruits, vegetables, and lean protein like chicken breast and seafood. However, this diet has to be followed under the supervision of a certified dietitian, as an imbalanced low-calorie diet can slow down metabolic rate and cause fatigue, dehydration, hair loss, and muscle loss. Moreover, it is not recommended to do high-impact exercises on this diet. However, you can go on a 30-minute medium-paced walk or do low-impact exercises.