Weight Loss 101: Ultimate 1000Cal a day - Fat loss diet - Lose 1.35kg (3 pounds) per week

Ultimate 1000Cal a day - Fat loss diet - Lose 1.35kg (3 pounds) per week:

1. This diet is not recommended for people who regularly exercise and/or do laborious work. 
2. This diet will work best for people with sedentary lifestyles, slow metabolisms and high bodyfat levels. 
3. It is recommended that after you reach your desired bodyweight or bodyfat level, you should resume a natural/conventional diet so as to not compromise your health.
4. This diet is based on eating 20% of your daily calorie requirement through protein; which are the building blocks of your body.
5. In this diet; the body is forced to use your body fat for its energy needs while it only gets nutrients from the highly restrictive diet.
6. Eat once or twice a day in a 4hour eating window. Thus having a 20hour fasting time per day for men (16hrs for women).
7. Also, a cheat day is allowed once every week to speed up your metabolism; adding 1000 additional calories to your diet in one meal eaten through fast digesting carbohydrates.
8. First, find your "Conventional" total calories requirement here. (Example = 2500 calories).
9. Now find the amount of protein calories; this is 20% of your total calories. (Conventional Example = 1000calories*20% = 200 calories).
10. Divide the protein calories number by 4, this is the amount of protein you need to eat in a day. (Conventional Example = 200calories/4calories = 50g Protein).
11. Now find the amount of fiber calories; this is 5.6% of your total calories. (Conventional Example = 140 calories). 
12. Most Fiber being difficult to digest or indigestible doesn't significantly add to your total calorie intake of the day.
13. Divide the fiber calories number by 4, this is the amount of fiber you need to eat in a day. (Conventional Example = 140calories/4calories = 35g Fiber / day).
14. Eating Fiber, Resistant Starch and Protein will help you feel fuller throughout the day, even though you aren't really eating any/much fats or carbohydrates.
15. Remember to get enough enough electrolytes, omega-3, minerals, vitamins, phytonutrients, etc. from superfood no/low calorie supplements or natural sources.
16. By eating ~1000cal 6 days a week and ~2000cal once a week. Thus, you are only taking in 8000cal/week. 
17. On a conventional diet, you would be taking in 2500cal everyday; this is equal to taking in a total of (2500cal*7days) = 17500cal/week. 
18. On this highly restrictive diet you will only be taking in (8000/17500) ~45% of your conventional total calorie requirement. This is (17500-8000=9500calories) lesser. 
19. 1 kilogram of bodyfat equals 7777calories. Also, 1 pound of bodyfat equals 3535calories.
20. Our body carries 10% of additional water with every molecule of bodyfat. So when you lose bodyfat, you also lose the additional 10% waterweight. 
21. So it can be concluded that due to eating 9500 lesser calories than required; So every week your body will burn (9500/7777=~1.22kg bodyfat) or (9500/3535=~2.68lb bodyfat) and 10% of accompanied water = 0.122 Kg or 0.268 lb of waterweight.
    
    
22. In conclusion, on this diet, you will lose at least:
    1.35Kg (~3pounds) bodyweight / week;
    7.65Kg (~17pounds) bodyweight / month;
    92Kg (~200+pounds) of (excess) bodyweight / year.