1200 Calorie Diet

16Nov/091

A diet based on 1200 calories daily is the recommended minimum for safe and healthy weight loss. This is because 1200 calories will generally provide an adequate nutritional intake for most individuals, yet still allows the reduction of calories to the level that most dieters require in order to lose weight.

Many diet plans for weight loss that are developed by nutritionists and health professionals are based on 1200 calories daily.

Diet Basics

This diet plan is centered around the concept of calorie control. If dieters are consuming less calories than they are expending then this will result in weight loss.

Dieters are to consume 1200 calories daily. This will involve the need to consult with either books or online resources that list the calorie content of each food.

A daily 1200 calorie diet is nutritionally adequate for most individuals. It is also the recommended amount of calories for safe and healthy weight loss. The important element is striking the correct balance of macronutrients.

Why 1200 Calories?

Starving your body with too few calories causes your body to slow in its use of calories; hence no weight loss shows up on the scale. Consuming 1200 calories each day has been shown to be nutritious, yet allows for the calorie deficit most people require for losing weight. Standard diet programs recommended by medical professionals and nutritionists use 1200 calories as a foundation for developing meal plans.

There are criteria that alter the number of calories a person needs to consume each day for weight loss. Examples include age, gender, basal metabolic rate, body size, exercise regime and certain medical conditions. A mathematical formula is often used when calculating a person’s individual calorie requirement.

Importance of Balance

Although 1200 calories may seem like more than enough food, calories add up quickly. For this reason, a balance of macronutrients is crucial to sustain fullness without consuming more calories.

The macronutrients consist of protein, carbohydrates and fats. The average ratio of macronutrients is 55% of calories from complex carbohydrates, 15% of calories from protein and 30% of calories from fats with no more than 10% of total fat coming from saturated forms. These percentages equate to 660 carbohydrate calories, 180 protein calories and 360 fat calories. As with the total daily calories, these percentages are adaptable to specific medical conditions.

Sample of 1200 Calorie Diet Menu

Combining protein, carbohydrate and fat at each meal is beneficial for optimizing the 1200 calories. A |sample 1200 calorie menu follows:

Breakfast

1 whole wheat English muffin

1 tablespoon peanut butter

½ banana

Mid-morning Snack

20 almonds

1 apple

Lunch

2 slices low-calorie whole wheat bread

2 oz. low-sodium turkey breast

1 oz. cheese

1 tablespoon mustard

Lettuce

Tomato

1 orange

Mid-afternoon Snack

8 oz. low-fat yogurt

Dinner

3 oz. grilled, baked or broiled chicken breast (skinless)

1 cup cooked broccoli (or vegetable of choice)

2/3 c. brown rice

Evening Snack

1 cup 1% milk

2 low-fat fig cookies

Benefits

Several advantages are derived from following a 1200 calorie menu. Primarily, when nutritious, wholesome foods are chosen, hunger and cravings will be satisfied thereby avoiding episodes of overeating. Also, this amount of food can offer variety from all the food groups while supplying energy and well-being to every cell of your body.

Drinking 48-ounces of water with your meals and snacks is also beneficial. Being well-hydrated not only provides energy, but also helps your body rid itself of the fluids from your shrinking fat cells, otherwise known as weight loss.

Health Warning

Pregnant or breast-feeding women require more than 1200 calories. It is important to discuss particular nutritional needs with your physician or nutritionist.