1100 Calorie Diet
About the Author:
Dr. Courtney Winston is a registered/licensed dietitian, certified diabetes educator and public health educator. She holds a Master of Public Health from the University of North Carolina at Chapel Hill and her doctoral degree from the University of Texas Health Science Center. Dr. Winston was recognized in 2012 with the Academy of Nutrition and Dietetics Emerging Leader in Dietetics Award for the state of California.
The 1,100 calorie diet is a low-calorie diet that will facilitate weight loss in adult individuals who remain active. Because this is a low-calorie diet that severely limits your food-energy intake, you should be sure to get physician clearance prior to starting the diet.
Benefits of the 1,100 Calorie Diet
You can benefit from following a 1,100 calorie diet if you need to shed a few of those extra, unwanted pounds. Because the average adult expends about 1,800 to 2,000 calories per day, the 1,110 diet will allow you to lose between one and two pounds per week. Losing weight is definitely beneficial if you are currently overweight or obese because by doing so, you will lower your risk of heart disease, type 2 diabetes and certain types of cancer. It is important, however, to continue to be active while you are following a weight-loss regimen. Otherwise, you may end up losing muscle mass and lowering your basal metabolism.
Eating 1,100 Calories
Because calories tend to add up quickly, it can be difficult to cut down to only 1,100 calories per day. The best way to reduce your calorie intake is by carefully monitoring what you eat. The American Dietetic Association suggests that small modifications, like trimming the fat from your meats or using smaller dishes and bowls, will drastically reduce your overall caloric intake.
Balancing Your Diet with Vegetables
When following the 1,100 calorie diet, try to eat a variety of foods that are rich in vitamins and minerals. In particular, vegetables are a good source of your body’s essential nutrients, and they do not give you a large number of calories. The USDA’s MyPyramid website recommends that you stock up on prewashed vegetables, such as baby carrots and salad greens, and have those foods for a quick, low-calorie snack if you get hungry in between meals. You can also add fresh or frozen vegetables to your entrée, soup or salad to boost the fiber and nutritional content of your meal.
Watching the Beverages
A lot of your calories may not come from food; instead, they may come from beverages. Watching what you drink is very important when trying to reduce your calorie intake. According to the Centers for Disease Control and Prevention, a typical 12-oz. sugar-sweetened drink can have between 120 and 200 calories per serving. These calories can really add up if you drink a few sodas or juices each day. Instead of consuming these drinks, try to increase your intake of calorie-free beverages such as water, unsweetened tea and diet soda.
This sample menu provides an example of a well-balanced 1,100 calorie diet. Breakfast: one slice of whole-grain toast with spray butter, one small orange, six almonds, coffee with 1 tbsp. nonfat milk and artificial sweetener Lunch: 2 oz. lean turkey, 1 oz. nonfat cheese, two slices whole-grain bread, lettuce and tomato for sandwich, 1 tsp. nonfat mayonnaise, small apple, 8 oz. light yogurt, 16 oz. water Dinner: 3 oz. salmon, 1 cup steamed broccoli, 1/2 cup brown rice, 1 cup strawberries, 16 oz. water