Losing Weight Eating Under 1000 Calories
Joe is an online weight loss coach, certified nutritionist and qualified personal trainer who helps busy, lawyers, marketers and accountants lose weight and keep it off forever.
He specialises in working with people that have busy lives and don't necessarily have time to exercise and cook complex nutritious meals. Having had a 9-5 desk-job, Joe understands the struggles of juggling a hectic life with trying to maintain a good physique.
Joe has helped over 100 professionals lose weight and feel better about themselves using simple, repeatable daily habits and an easy-to-use spreadsheet to track everything.
Calories A Day: How Much Weight You'd Lose
Quick Answer Unless you’re already very light (110lbs/50kg) then you WILL lose weight on under 1, 000 calories a day, as long as you’re tracking calories accurately, and eating under 1, 000 calories for a long period of time
Let’s get this straight, eating less than 1, 000 calories a day is considered a very low-calorie diet and will be enough for almost anyone to lose weight
Yes, there are of course very rare exceptions to this rule, but for 99% of you reading this, 999 calories a day or less absolutely WILL produce weight loss, no question.
Day Meal Plan For A 1,000 Calorie Diet
That’s on the condition that you are eating less than 1, 000 calories a day, consistently, i.e. day after day, week after week.
In order to lose weight, you need to create a calorie deficit, i.e. you need to use more calories than you eat each day, for a long period of time.
Almost everyone will use more than 1, 000 calories a day (whether that’s just your body using calories to stay alive or to fuel movement or exercise), so eating less than that. Will produce weight loss.
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Absolutely not, in my opinion, it’s far too extreme and difficult to stick for most normal people, but it will theoretically work.
The fact is, one week simply isn’t long enough to see the significant weight loss or to even to gauge if the calorie amount you’re eating is enough to produce weight loss.
When you start a new diet, change ONE variable. For example, reduce the number of calories you’re eating and keep everything else the same
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3 weeks is a long enough time period for you to be able to see how these new variables actually affect your weight the way you want.
The chances are, if you are genuinely eating less than 1, 000 calories a day, you’ll see significant weight loss in that period of time, most likely between 3-5lbs
Well, it’s perfectly possible to weigh yourself on a Monday, wait 7 days until the following Monday to weigh yourself again and be the same weight.
The 1000 Calorie Diet
All these things can mask fat loss – but unless you’re weighing daily, you won’t know that. You’ll get annoyed, assume what you’re doing isn’t working, and quit.
At some point during that period of time, they’ll be a birthday, a work night out, a wedding, a holiday, a vacation or some other random event where you’re confronted with the prospect of delicious food and drinks.
It’s far better to be honest with yourself, accept that you won’t be able to skip/avoid social events (or practice restraint if you do go), and just have a higher calorie target. Yes, weight loss will take longer but it’ll be enjoyable, more sustainable and you’re much more likely to stick to the calorie deficit.
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You’re eating less than 1, 000 calories a day and you’re eating a lot more, then this could be the reason why you’re not losing weight.
It could be that you’re not tracking your calories accurately, e.g. you may not be weighing meat accurately, and you might think that you’re eating 100g of chicken when you’re actually eating 175g
It’s SO easy to eat hundreds of extra calories that you may not even acknowledge, which means it’s vital to track everything you eat, no matter how insignificant you think it is.
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It could be that you’re just not tracking your calories at all, in which case you’ll have no idea whether you’re eating 1, 000, 2, 000 or 5, 000 calories a day.
It might be that you’re eating less than 1, 000 calories on some days, but unless you’re eating under 1, 000 calories every day, you’re averaging under 1, 000 every day.
This is what your daily calorie intake would need to look like if you were genuinely eating less than 1, 000 calories a day.
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But what most people mean when they say they’re eating under 1, 000 calories a day is that they eat under 1, 000 calories some days, but on others, they eat way more.
You’ll probably hear some people claiming that ‘you can’t lose weight on less than 1, 000 calories a day because your body will go into ‘starvation mode’.
Think about it – if that actually happened, starvation wouldn’t be a problem, you’d have people in famine-ridden countries gaining weight uncontrollably.
Reasons Why Eating Less Than 1000 Calories Is A Waste Of Time
Your body can’t store fat if it doesn’t have enough energy coming in, so if you’re not losing weight and you’re eating less than 1, 000 calories a day, you’re either;
Exactly how much weight you’d lose by eating 1, 000 calories a day (and how quickly you’d lose it) will depend on the number of calories you need to eat to maintain your weight.
Let’s say for example that you managed your weight by eating 2, 000 calories per day. If you ate 1, 000 calories a day, you’d lose 2lbs (1kg) per week or 8lbs (3.6kg) per month
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Below, I’ve created a handy table so you can see roughly how much weight you’d lose eating 1, 000 calories a day (obviously, if you ate less, you’d lose more).
So, using this TDEE calculator, we can get an idea of someone who might need to eat less than 1, 000 calories a day to drop weight.
So, you can see above that a 50-year-old 5ft 4 female weighing in at 110lbs (50kg) would maintain their weight on 1, 325 calories.
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So, In order to lose roughly 1lb (0.5kg per week), this person would need to be eating around 800 calories a day.
You can probably appreciate however that there aren’t many people around that weigh 50kg, and even fewer that weigh 50kg and want to lose more weight, which is why the requirement to eat under 1, 000 calories a day is so rare.
Eating under 1, 000 calories a day certainly isn’t easy, but it is possible IF you ensure you’re sticking low-calorie-dense (or zero-calorie!) foods.
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This means eating mainly vegetables, fruits, very lean protein (white fish, chicken breast, turkey breast), low-calorie carbs like beans, pulses and potatoes, as well as low-fat dairies such as 0% fat yoghurt and milk.
Below is a list of some of the lowest calorie density foods you can eat (N.B. this is not an exhaustive list, just some examples)
Be mindful that, if you are trying to eat under 1, 000 calories a day, you’ll probably need to avoid even moderate calories density foods.
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These are foods that contain a lot of calories, but relatively little ‘weight’. These foods are generally high in fat and include things like;
If you are physically inactive, and don’t have a physically demanding job or do any active hobbies (gym, swimming, sports) then eating a very low-calorie diet shouldn’t carry any health risks.
However, if you are eating less than 1, 000 calories a day AND expending a lot of energy too, then this amount of food likely won’t be enough to fuel you sufficiently
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Now, you might be able to cope with some or all of these symptoms if you’re sitting around at home all day doing nothing.
If you have a physical job, however, these symptoms could seriously affect your ability to do your job, or even your safety.
Even if you’re a knowledge worker, you may not be able to think logically, solve problems or be creative, so productivity could be impacted.
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If you are suffering with any of the symptoms above, then you can be pretty sure you’re in too much of a calorie deficit.
Realistically, if this is the case you won’t be able to maintain this kind of calorie deficit to see significant weight loss anyway, so you’re far better off having a more manageable, moderate deficit and losing weight more slowly.
This 2021 meta analysis states that “deficits of 500–750 calories per day have been used for weight loss and are recommended by many obesity societies and guidelines”
Weight Loss By Eating Less Than 1000 Calories A Day
A 500 calorie deficit generally works well for most people, that means if your maintenance calories are 2, 000 per day, then you should eat 1, 500 calories a day.
It is VERY unlikely that anyone would actually gain weight if they were eating 1, 000 calories a day or less. Technically it is possible but you’d need to be very small, very light and very inactive for that to happen. Here are a few things that could be going on if you think you fall into this category;
As mentioned if you are already small, very light and barely, there is a chance you could burn less than 1, 000 calories a day, but this is a very rare and unlikely scenario. In fact if you do
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