Refer to the 1000 calorie diet menu

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Losing weight with a 1000 calorie diet is something not everyone can do. But what does that number mean? The conversion value of 1000 calories is equal to how many kilograms? This is really a nutritional issue that greatly affects our physique and health.

1. Learn the concept of calorie energy

Calories are a source of energy provided to maintain the functioning of our body. When the body is loaded with too many calories, it will lead to a state that cannot be metabolized. Therefore, the body stores excess calories, which is also the reason why fat increases and the risk of disease increases.
Each food group will provide different calories, so the same volume but the energy will have a big difference. Therefore, it is difficult to quantify exactly 1000 calories by how many kilograms.
According to research analyzing the calorie content and nutrients in food the body tolerates daily, it can be temporarily understood that: 1 gram of carbohydrate contains 4 calories, 1 gram of fat has 9 calories, 1 gram of protein contains 4 calories . Based on this analysis, you can also calculate the calories for a 1100-calorie menu for the diet process.
Thus, burning calories to convert them into energy is something the body still does, but actively regulating calorie intake is a matter of each individual. You can consult with nutritionists to better understand the mechanism of action and plan a diet so that it is effective and does not affect your health.

2. Some foods are high in calories

Loading too many calories for the body, causing excess fat is something that each of us does not want. Therefore, you need to consider and grasp some high-calorie foods to plan accordingly to the diet menu.
2.1 Oatmeal Eating oats to lose weight instead of rice is something many people are choosing. However, no one dares to confirm for sure the effect of weight loss with this diet. According to analysis, every 100 grams of oats will provide the body with 489 calories. However, when eating oats, the taste buds of newcomers will be a bit unfamiliar, because oats are not sweeter than rice, so they need to be eaten with nuts, dried fruit or milk.
For people who work, can choose oats for breakfast. Energy will be enough to supply the body to work until lunch starts.

2.2 Meats Meat in general is a food group that provides protein for the body. In 100g of raw meat you will get 184 calories. Calorie intake can also increase when meat is processed such as: roast ham 369 calories/cup, 170g roast beef contains 360 calories, 170g pork loin contains 332 calories, 140g steak contains 268 calories, 1 cup of diced chicken breast contains 231 calories....
2.3 Tofu Tofu is a product produced from soybeans and is widely used in vegetarian dishes and family meals. This is a group of foods rich in protein and also rich in calories for the body. 100 g of tofu contains 144 calories, and with preparations, the calorie count will have an even greater difference. 1 cup of green beans contains 376 calories, 500ml of soy milk contains about 160 calories; 1 cup of fermented beans contains 369 calories.

2.4 Fatty fish (salmon) Salmon is a nutritious food for the body and is also a fatty fish that contains many healthy omegas. In 100 g of salmon loaded into the body will provide 206 calories.
The ocean is an inexhaustible source of seafood and some other fish are also listed as fatty fish with higher calories than salmon. 170 g of mackerel contains 445 calories, 170 g of tuna contains 313 calories, 1 can of processed sardines contains 310 calories....
2.5 Avocado Fruit is a food group focused on choosing by dieters. In addition to providing a lot of energy, this is a group of green foods rich in vitamins and fiber for the body. Besides, with the diet, it is necessary to choose fruits and eat according to an appropriate diet to avoid too much sugar tolerance. Typically with 100 g of avocado will provide the body with 160 calories.
2.6 Dairy products Although milk does not provide as many calories as protein foods, dairy products provide a lot of energy for the body. 100 ml of milk contains 61 calories but cheese, yogurt contain more calories ranging from 100 - 220 calories/ 30g
2.7 Chickpeas Chickpeas Some types of green beans are also a nutritious food group rich in calories. friendly to the body. Children, pregnant women, if used properly, will be good for long-term health. The calories in the legume group range from 160 = 260 calories/100g.

2.8 Sweet Potatoes Sweet potatoes are listed as one of the wartime staples. Therefore, this food needs to provide a large amount of calories to ensure human health and movement. For every 100g of sweet potatoes, the body will receive 101 calories, 1 baked potato provides 161 calories.
2.9 Whole Grains Finely ground whole grains are used quite commonly in the carb-restricted diet. 100g of cereal will contain 123 - 230 calories depending on the ingredients.
Nuts or nuts are a rich source of calories up to 718 calories / 100g. Some berries and nuts for your reference: 30g pecans contain 196 calories, 30g pine nuts contain 191 calories, 30g desiccated coconut contains 187 calories, 30g almonds contain 170 calories, 30 peanuts contain 167 calories, 100 g of nuts contains 718 calories.

3. Suggest a 1100-calorie menu for dieters

To build a 1100 calorie menu for dieters is not an easy task. According to research, the body can receive 3000 calories per day, if dieters only eat 33% of that number, they will face many difficulties in the long-term weight loss process.
Therefore, to be effective, you need to make a detailed menu to accurately control the amount of calories you have loaded into your body. Here is a suggested diet with 1000 calories per day for your reference:
Breakfast: 2 slices of whole wheat bread, 1 small banana and 200 ml of orange juice Midday snack : 100g of fruit yogurt Lunch: 45h whole wheat bread, 70 canned tuna, 10g sauce, mayonnaise Or 50g lettuce mixed with 50g bell peppers and 10g green onions
Dinner: 28g french fries Dinner: 70g skinless grilled chicken breast, 80g mashed potatoes mixed with low fat milk, 60g steamed or boiled broccoli, 50g boiled carrots, 100ml meat broth with some seeds

With a 1000 calorie diet for weight loss, you maintain every day after a week will get amazing results. Women will lose 1-1.5 kg and men will gain from 1.5-2.5 kg more if diligently following a 1000 calorie daily diet.
However, 1000 calories is a fairly low diet, you should consider and consult with medical experts on nutrition to come up with a long and healthy diet plan.

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Reference source: weightlossresources.co.uk