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1200 Calorie Diet
Background
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.
Recommended Foods
There are no specific foods recommended on this plan however dieters are likely to experience a greater degree of success when the diet is based on fresh and unprocessed foods including fruit, vegetables, whole grains, legumes and lean proteins.
Sample Diet Plan
| Breakfast
1 cup bran cereal |
| Lunch
Tuna sandwich with whole grain bread and low fat mayo |
| Afternoon Snack
Nectarine |
| Dinner
3 oz grilled chicken breast |
| Evening Snack
1 small pear |
Look for other healthy recipes and ideas here.
Exercise Recommendations
There are no specific recommendations for this diet however dieters should be aware that daily exercise is important for maintaining weight loss and for general health.
Conversely excessive exercise may actually not be beneficial on this plan because the calories and nutritional intake is too low to sustain high levels of physical activity.
Costs and Expenses
There are no expenses for this program other than perhaps a calorie counting tool such as a book or computer program however free online services are also available such as freedieting.com.
Pros
- If wholesome foods are selected many dieters will not experience hunger on this diet.
- Low calorie diets are a proven effective method of weight loss.
- Dieters have freedom to choose whatever foods they like as long as the daily caloric intake is not exceeded.
- Can be adapted to suit special diets such as vegetarian, diabetic etc.
- Rapid initial weight loss may increase motivation to stick with a long term weight loss plan.
Cons
- Necessary to count calories and measure foods.
- Diet will need to be planned carefully so as to prevent nutritional deficiencies.
- Many dieters will experience fatigue and hunger on a low calorie diet.
- Not suitable for physically active individuals.
- High risk of rebound weight gain when calorie intake is increased.
Conclusions
A 1200 calorie diet is likely to produce results for most individuals, at least in the short term. However in order for weight loss to be sustained it will be necessary to incorporate healthy lifestyle changes.
Dieters will have an increased chance of success if they learn how to select nutritionally balanced meals, to manage psychological stress and to incorporate daily physical activity into their routines.
Does this really work,i was in an accident and it’s been hard keeping the weight OFF.And right now i can’t stand myself.
Have not started my calorie diet yet but am this Monday coming up. I have read all these great comments and they just motivate me to put my best effort into it. I want to loose atleast 45-50 pounds. It wont be easy but I HAVE to do it
It seems like everyone in the office is on a diet of sorts. I simply LOVE the fact that you can eat whatever you want, as long as you stick to 1,200 calories. I have two eggs and canadian bacon for breakfast, a lean cuisine for lunch (cheap and easy), I get exctied about my afternoon snack which has been yogurt or pistachio nuts, and then I eat huge salads for dinner with spinach, apples, goat cheese, etc. I just skip the dressing and sprinkle a little vinegar on the lettuce. I am stuffed at the end of the day. Yesterday I went to Willie’s and had a steak salad. I couldn’t even finish it?? When did that ever happen. I have been on the diet for 4 weeks, have lost about 8 1/2 pounds. Sure, some of that is water weight, etc, but I’ll take it. I have benchmarks. My first was 140 by the Superbowl, and I made it. My next one is going to be 135 in 5 weeks. I seem to always stop there and don’t go for the extra 10. Love to be 125. My sister is 125, same shape etc, and looks great. I think I’m focused and find that making short term goals works for me. The reality thought is that to lose another 15 pounds, that’s going to be about 15 more weeks or just over 3 months. But, when I tell myself that it’s not even swimsuit season yet, I get excited. It’s still spring! Woop woop!
I’m so happy for you all!!! I too am losing weight started on the 9th and lost 5lbs already. I want to go down to 95-100 because Im only 5 ft tall. Even 5 lbs makes me look like Im pregnant. I am keeping this as a lifestyle change. I am determined to look good and feel great about myself!! In July I should look great and drop jaws!! Beach weather will never be the same!! Yay!!
Going to start this plan tomorrow, everyone sounds like they are doing really well. Logged on this morning as desperate, 196 pounds! Keep up the good work.
Twelve hundred calories a day is working for me… I thought it would be hard but having my fitness pal app has really helped make it easier. I have lost alittle weight but that’s because it took awhile to get in the hang of things. Maybe in the future I will lower the calorie intake..I just seem healthier eating what want and still being able to get my body to register what it really could use. Everyone keep up the good work!
Deb,
I can do that 2000 cal on the weekends I have been eating 1200 and walking daily losing one pound per week
I make a large roasting pan each week of roasted vegetables… eggplant, yams, acorn squash, onions, mushrooms, tomatoes, zuccini… cut into 1 inch cubes… just salt, pepper and spices. I live on the stuff. VERY low in calories… 1 cup is only 100 calories. I’ve lost 9 lbs. since January 7th on the 1200 calorie @ day plan!
Low fat yogurt can definitely be incorporated into a 1200 calorie diet.
What about yougort
Here’s a good calculator http://www.freedieting.com/tools/calorie_calculator.htm
i am going on a diet with my fiance. him for his health, me for the wedding. he is supposed to be on 1800. i just can’t eat that much food. i am going to try 1200 to see if i don’t feel so sick. but i can’t find a thing telling me based on age, height and weight i should have ______ calories a day.
January 22, 2012…I retired 18 months ago and am leading a sedentary life. I want to commit to a healthy eating plan and getting out of the house. Anyone else out there who is doing the same?
Started this diet on 3rd of January. Lost 5lbs so far which isnt that much but im hoping it will start dropping off the longer I stick to it! Just wanted to recommend taking Berocca vitamin drinks! It’s amazing makes you feel so good and gives loads of energy!
I’ve been on this for 2 weeks and have stuck to 1200 almost every day but have lost no weight. I haven been having parsnip soup most days though so maybe I need to have less carbs.
I started on January 7th… had a hard time sticking to it the first week… kept hitting the 1400 – 1600 mark… this week, I’ve hit 1200 every day. I am walking at 4.0 / 3% incline for between 35 – 60 minutes 5 days @ week. I’ve lost only 4 lbs. Looking forward to more!!!
I started this diet on January 9th, so far I’ve lost 7.5 lbs…42.5 to go!!
You go, everyone! I heartily support your efforts & success. I quit smoking and gained 20#. That’s all I want to lose.
I’ve lost 32 pounds since August on this diet and now down to 95. I’m addicted and love finding new things to eat that are healthy and delicious…
I’m also on this diet. About 4 days in, I did wake up feeling a little weak. As soon as I got some food in me I was just fine. No problems sense! The first week I lost 5 pounds. So far so good, I have tried other ways to lose eight. But this works for me. If I can do it anybody can, I do feel hungry sometimes. At other times I miss taco bell, lol but I know by getting this extra weight off, I’m doing the right thing. I have myfitnesspal app on my phone, it keeps track of my calories. I look at it as, its not forever! Its only a short time going through this, and when its said and done, I will not only look better but feel better. Its worth it, if you can hang in there and do it!
Keep up the good work everyone!!! It’s not easy, but it is worth it in the end. Why? We’ll be healthier, look better and feel better! Remember…we’re not alone.
I have only just started and lost 5lb so far and I’m looking forwrd to more weight loss
I lost 32 pounds in 8 weeks. I had done the 1200 calorie diet 5 days a week and the other 2 days 2000. Also, walked 4 to 5 days a week. I have few more pounds to go. The only thing about this diet I changed it to divide the portions. Like eat my veggies in between breakfast and lunch. A fruit in between lunch and dinner, etc. I 8 months I have lost 58 lbs. So keep on trying, I know it works.
I am looking forward to some weight loss.
I’ve been on this diet for roughly a month, and I’ve lost 14 pounds already.