The 1000 Calorie Diet: The Secret To Rapid Weight Loss Or Complete BS?

1000 calorie diet

Hey you!

Yes you, reading this article.

I know what you’re thinking…

1000 calories per day.

“Man if I just went on a 1000 calorie diet, I would lose weight so fucking fast.”

“I could lose like 50 pounds in 6 weeks if I just ate 1000 calories per day.”

Oh but my friend, I hate to burst your bubble.

A lot of people like the idea of 1000 calories a day.

It’s a nice round number and it’s associated with rapid fat loss.

Problem is, it doesn’t always work in the way most people intend it to.

The#1 problem with a 1000 calorie diet

Does eating 1000 calories per day work?

Yes, if you’ve spent your whole life eating 3000+ calories per day, then dropping to 1000 calories per day is going to result in weight loss.

Nothing mind blowing there.

And let’s put aside issues like muscle loss and not getting enough nutrients.

The #1 problem with doing a 1000 calorie per day diet, above all else, is adherence.

In other words, people can’t stick with this shit long term.

90% of people who do 1000 calorie diets are in the “I want to lose weight as fast as possible” mindset.

This means they don’t give a fuck about anything else but bringing the scale down.

But deep down these people know that they’re just looking for a magic bullet solution to fix their shitty habits.

Eating 1000 calories a day will likely help you lose weight, but it’s damn near impossible to maintain.

Focus on fixing your habits. Focus on finding a sustainable way to create a calorie deficit.

But no wants to hear that.

That advice is just way too logical 🙂

Who should eat 1000 calories a day?

While I’m not a huge fan of telling people to eat 1000 calories a day, there are a few groups of people who would benefit from doing it.

Group 1: Short people weight loss

Group 2: People with 30+ pounds to lose

Group 3: People who want to eat a lot on the weekend and still lose weight

And this isn’t just mindlessly following a 1000 calorie diet. It’s eating 1000 calories per day in context of your goals and lifestyle.

Group 1: Shorter people who don’t weigh a lot

short people calories

Who should use this: People on the shorter side and weigh 120 pounds and below.

I ain’t hating on short people.

But truth is, shorter people just can’t eat as much, especially if they aren’t active.

Reality is, if you’re 5’1” and weigh 110 pounds, then yes, you’ll likely need to eat as little as 1000 calories if you want to lose weight.

That’s just the truth.

But if you’re on the shorter side, you need to first ask yourself: Do I even need to lose weight?

Using the same example, if you are 5’1” and weigh 105 pounds, is losing weight really the right move?

Everyone I encounter who wants to lose weight at this height and weight range just wants to “look better” (vague as fuck, I know).

But looking better doesn’t always equal losing weight.

In a lot of these cases, these people would do better focusing on getting stronger and building muscle.

Building more muscle will also let you eat more food.

The big issue here is that these people have spent all of their lives obsessed with the scale.

So when I tell them to pay less attention to the scale, start lifting heavy weights, and eat more, they tell me to fuck off.

(Okay, they don’t tell me to fuck off, but they don’t listen to me).

If your goal is to “look better,” then explore the possibility that maybe losing weight isn’t the answer and maybe you just need to build muscle and strength. 2

Group 2: People with 30+ pounds to lose

1000 calorie a day meal

Who should use this: People with 30+ pounds to lose

With Group 2, we have people with a lot for weight to lose (30+ pounds).

The more you weigh, the longer you can stay on a 1000 calorie per day diet without any crazy negative effects.

Your body can survive longer because you have more body fat to fuel it.

So someone with 30+ pounds to lose can likely stay on a 1000 calorie diet for a few weeks without negative effects.

But I’m not going to recommend that since a few weeks is just too unrealistic.

Here’s my protocol for people with a lot of weight to lose and want to try a 1000 calorie diet:

If you have 30+ pounds to lose, you can eat 1000 calories per day for a week.

After the week, transition to a more sustainable diet – one where your daily calorie intake is about 10-12x your bodyweight in pounds.

Very simple.

Don’t fuck this up.

Knowing people, they will fuck it up.

But man, just follow the tip I just gave.

It’s 2 steps:

Step 1: Eat 1000 calories for a week.
Step 2: After the one week, set your daily calorie intake to daily calorie intake to 10-12x your bodyweight in pounds.

I swear to fucking shit, if someone leaves a comment asking me if they can do this for more than a week, I will punch a goldfish.

Think of the 1000 calorie week as a “jumpstart” to your weight loss.

You could probably do it longer, but most people just can’t maintain such a large deficit.

This is not a crash diet.

This is not a quick fix or hack.

It’s a jumpstart.

Some people lose up to 15 pounds in a single week.

But remember that the majority will be water weight which is is good to lose as well.

Once you transition to a more sustainable and realistic diet like I said in Step 2, your weight loss will taper off eventually into the realm of 1-2 pounds per week.

Group 3: People who want to eat a lot on the weekend and still lose weight

1000 calories a day diet

Who should use this: People who want to eat a crap ton of food on the weekend and still lose weight.

This is is exactly what I recommend you to do if you know you’re going to go out on the weekend and drown in an orgy of beer, burgers, and fries.

Here’s the 3-step process to pulling this off:

Step 1: 1-2 days out of the week, eat just 1000 calories. I recommend eating just one meal during this day to make the meal more filling. You can do 2-3 meals but then each meal becomes tiny as balls. Also make this day a high protein, low carb, low fat day. That means 90% of your calories should be pure protein. I recommend a lot of lean meat and veggies.

Step 2: On the day you know you’re going to be eating a lot, enjoy yourself. Don’t be stupid and binge but there’s no need to count calories. Still make sure to get plenty of protein.

Step 3: On all other days of the week, follow a more conventional diet where your daily calorie intake is around 10-12x your bodyweight in pounds.

By inserting one or two 1000 calorie days during the week, you’ve effectively created a “buffer” for you to enjoy yourself on the weekend and still lose weight.

When it comes to weight loss, your overall weekly calories matter more than your exact daily calorie intake.

You can eat in a surplus on one day, but as long as you course correct that somewhere else during the week, you’ll usually be fine.

Note: If you’re going to try any of the 3 approaches and need a solid workout routine, I recommend Superhero X12.

82 thoughts on “The 1000 Calorie Diet: The Secret To Rapid Weight Loss Or Complete BS?”

  1. Hi, I LOVE your advice. I am a 52 year old female. My weight is 254.6 and I have tried SEVERAL diet calculators and they all tell me different calorie amounts as a daily allowance ????? This confuses me. Maybe because i’m old LOL. I was doing low carb (20 or less) on and off. I really started HATING meat. So I decided to do low calorie but I cant figure out how many calories I should eat. Right now I am eating 1000 a day. I’m just using it to jumpstart me. I am 5ft 3in if that helps. Thanks

    • all calculators are different since they all have diff inputs and factors. At your weight, 1000 per day is fine for a bit, but something more sustainable would be 1800-2000 per day

  2. Hi Keith,

    It was a great read, highly informational.
    I am 33 year old, female, 5’2” weighing 145 pound, I want to loose 25 pounds. A friend suggested 1000 cal diet with no carbs and sugar. What would you suggest can I try it for short period say. 1 month and then go to some sustainable calorie intake. Also what would be sustain calorie intake for me. Thanks

  3. I’m 5’4 female weighing ~160lbs. I used to be super thin and fit, but over the past two years I’ve put on nearly 45lbs. I can’t seem to get the weight off. I’m young, so I don’t know what my issue is.
    I’ve decided to do a 1wk 1000calorie diet and then from there start a 1600 calorie healthy eating diet. I’m two days into the 1000 calorie diet and I feel pretty good about the healthy choices I’ve been making. Cooking more is fun too. I’m really hoping this will help me lose the weight. I want to lose 30 pounds total, but I’ve decided to set a 15 pound goal for the year.

  4. Hi Keith, I am a 53 yr old female. I am 4′ 11″ I’m a vegetarian. I weigh 148 lbs. and I want to be 125. It’s hard to find a vegetarian diet. Can you help me find one that will work for 1000 calories pls.

  5. 14 yo, 5’4 Female, weighing in at 106 pounds right now, lost about 5 pounds in a couple of weeks and my BMI is at 18.8, I didn’t know why until I calorie counted each day and found I was only eating about 1,000 calories each day. I’m not underweight and I don’t really want to start eating more because I feel bloated and sick, but is it safe to keep eating so little?

    • you really dont need to be dieting at this age, your body isnt even developed yet. Please dont be in a rush. I know too many people who started at your weight and age and tried extreme dieting and developed eating disorders down the road. If you feel bloated, try eating less processed foods and eat stuff that whole and natural.

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