How to Make Your Own 1000 Calorie Diet

If you are trying to lose weight, a 1000 calorie diet can help you to cut down on calories and get the body of your dreams. I will show you in this article how much and what you have to eat to follow a 1000 calories a day diet. Here are the different food groups you have to eat and how much off to help get you started.

Milk group

Milk helps to speed up weight loss. If you don’t like/can’t drink milk give soy or rice milk a go.

Units allowed

For a 1000 calorie a day diet, you are allowed 2 units a day. Stick to fat free or low fat milk.


Good examples of milk products are milk, cheeses and yogurt.

Fat group

Fats are important,as they help to keep us full. Make sure that you stick to the healthier fats – the unsaturated ones.

Units allowed

To help you lose weight on a 1000 calorie meal plan, stick to no more than 4 units of fat.


Good examples of healthy fats are olives, avos, light mayonnaise, low fat margarine and butter and olive oil.

Fruit group

Units allowed

You are allowed 4 units of fruit while on the 1000 calories a day diet.


You can eat any type of fruit, whatever you like. And with so many choices, you will never be bored.

Vegetable group

Units allowed

Veggies are free on the 1000 calorie diet – you can eat as much as you like.

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Any veg is good for you, as long as you prepare them the healthy way. Steaming, grilling, roasting and boiling are all good preparation methods.

Protein group

Protein are vital for a healthy body and it helps you to burn fat and build muscle.

Units allowed

You may have 5 units of protein a day if you want to lose weight.


Stick to the healthier, lower fat proteins to cut back on calories and fat. Good examples are chicken, fish and lean red meat.

Carb group

Carbs supply the body with vital energy, so its better not to avoid all carbs.

Units allowed

You are allowed to have 4 units of carbs on a 1000 calorie meal plan.


Stick to the healthy carbs as they will give you longer lasting energy while also keeping you full. Good examples are baby and sweet potatoes and whole-wheat/grain products like couscous, rice and pasta.

Base your 1000 calorie a day diet around these foods and stick to the right portion sizes and you will lose weight.

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