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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.
Hi i started this diet 2 weeks ago and i lost 4 lbs already! given i do go to the gym 3 times a week as well… but it really helps with portions bc you can eat whatever you want but you have to count calories. it also makes you think about healthier choices… like “do i eat a cookie for 100 cals or a whole big apply for 90?” … if you choose the one that will fill you up for the calories you are making big steps to becomein healthier!
I’m not a big person and just looking to shed about 10 lbs… but this diet really works… you can’t cheat yourslef though… stick with it… it can be hard at times!
Hi inned to loose 80 lbs. have high blood pressire and the weight is really tkaing a tole with my health. I’am stating the 1200 tomorrow wish me luck
First off congrat to all those who are already on this diet. I just started march 1st. I feel great and some days fail to get all the calories in I need. I am atleast 120lbs over weight. I have alot to lose but so much to gain. If anyone is having a hard time counting calories i use my-calorie-counter.com It has been a great help. It tells you how much your eating and how much your burning by doing any activity. Good lucK to all of you my best wishes on you weight loss goals.
Ok so i have been on this diet and have lost 2.4lbs….i figured I would lose more than that….the weight came off the first 4 days now..nothing…what am i doing wrong? i eat 1200 a day of good healthy food….i’m 5′4 and 147lbs
this is the first diet i feel really great about! my doctor recommended this diet for me when i asked him for advice. my starting weight was 194 lbs. in 19 days, i have lost 11 lbs. my doctor is quite proud of me, and i finally feel like i really KNOW how to eat right! as long as i stay positive, and think of this as a lifestyle, and not just “another diet,” i will be at my 135 lb. goal weight shortly!!! i highly recommend this diet…it works and it’s healthy (doctors recommend it, as well). good luck, all!
Hey hey people. Ok first I want to say for those that are afriad of trying this diet because they don’t want to feel hungry or don’t want to hurt your heart…
Unfortunately we’re already hurting our hearts. We’re over weight and need to lose. I am severly over weight and I have done all the research I could on this diet. I two weeks ago and I have already lost 9 pounds. I found every low calorie item I could find. Some days I struggle to even make my 1200 cal mark. I never feel hungry because I have so many things to eat that are low cal.
Its all about making the right choices.
There are so many sample 1200 meal plans online. Ladies and gents if you really want this all the information is out there. Type all ur questions into google and there u go. Good luck
i’m a petite girl who needs to loose 10 lbs and it is so hard. im 4′10 and weight 120…..i’m signing up for GB3 tomorrow. hopefully this diet (1200 or less calories)works for me.
I started this diet on Monday and have lost 5 lbs in 5 days. I eat a big breakfast and big lunch, and drink tons of flavored seltzer water, it tasted good and the carbonation makes me feel full. I use the app myfitnesspal on my iPhone, and I know it is online as well. I can add foods as I eat them and it tracks my calories. When I work out if gives me more calories to use. I’m not hungry all the time, I just need to make good choices with my snacks and meals.
I want to lose about 25 pounds. I weigh 205 pounds now. My doctor told me to lose weight to lower my BP. This sounds like a good plan and I hope I can stick with it.
Can you have a glass of wine?
im doing 1200 calories diet, cutting some carbs (not all), but i eat 3-4spoon x 5-10 daily. i dont feel hungry. lol! my mini meals are quite high fat. it helps me to lose weight without hunger!!!!
i quit smoking 1 yr ago the 1st 6months no weight gain but after that 20lbs came on so fast i didint see it coming now i want to try 1200 diet sure hope it will work for me
I started on this diet in March of 2009. I have really tried not to deviate. Sometimes I eat out but I really watch it. I have lost 65 pounds from my highest weight of 240. I am so thrilled with the results that I have been able to start back in ballet and I continue to increase my activity level. My goals is 130 ounds and according to the lose weight calculator, I will reach my goal in October of 2010. I know that the rest of the weight will not come off as fast but I am not hungry. I eat a lot of food. Lots of veggies and lean chicken, turkey, tuna, egg whites,nonfat, non sugar pudding nade with nonfat milk. If I want a different dessert I can eat a whole huge bowl of sugar free jello and snd lowfat cool whip and I am satifsfied. That bowl of jello is only 100 calories and I can eat all four servings. I eat a whole english cucumber daily. It’s really difficult to eat all of the food (salad and veggies) but you must to keep up your strength. I believe it can be done but you have to choose the right foods and don’t deprive yourself of things you like. I eat four slices of whole grain bread daily. I can’t believe how easy it is. You automatically know what the calories are once you get started and it’s easy to count by going on-line. My digestive system is working great too. When I reach my goal I must stay at about 1600-1800 calories daily to maintain. That will be a breeze for me now. It’s a life style change and you have to be ready to commit for life.
i need to lose 150lbs. Is this the right diet for me? Could someone please let me know what your daily meal intake consists of.
I have been on this diet since November and have lost over 20 lbs!!! When trying this diet if you feel hungry green veggies are your friend! Green beans for example are only 20 calories for 1/2 cup.
Will start it tomorrow…keep u posted!
I want to go on a 1200 calorie diet but I dont wanna feel hungry still after I eat my portion sized meals and I don’t wanna hurt my heart in any way but I am desperate to lose this weight because I am about 5′3″ and about 320 lbs please help me because right now i just wanna lose like 40 lbs but is that too big of a goal to lose at one time. Is it ok or should I make my goals smaller but then I be afraid I would not lose it or feel the way I want to and I dont wanna die
hello! can you give me a sample diet plan? i weigh 58kgs and im 5′1″
i am 24 and my husband and i are looking for a good diet i want to try this one> i hope it works
hi, i wld like to do the diet.i weigh 73kg and 5.5inch.i ve tried all diets but cant really stick to it cos they take carbs off the diet. t really hope this works
Before I even new about this diet I had been doing it. Mine is a 1000 to 1500 calorie diet that I started. I kept it open like this because some days I just needed a few extra calories and I didn’t want to restrict my self and say 1200 nope that it and then be starving! I started out for the first 30 days with a very very light exercise program because I found that it was too much to start a diet and exercise program at the same time. In the past when I would try to do this I would be even more HUNGRY all the time so I got my body use to the low calorie diet and slowly introduced a work out program. That about three months ago and I am down 30+ pounds and counting. It was much easier for me this way.
I am going to start a 1200 calorie diet tomorrow. I need to lose a lot of weight. I weigh 290 pounds now. I want to get down to 160 pounds. I have many health issues like diabetes and high blood pressure making this necessary to start. Wish me luck, and I will keep in touch to tell you how it’s going. Sandy
nice diet plan i have a query that my weight is 62.7 kg i want 56kg what plan i should follow to reduce my weight i am 34yrs old i want to loose this weight in one month
I am 34 ,4″11 I was 135 poinds . I need to lose 20 pounds, I can on this diet but it is brutal but worth it. you MUST plan out your meals. I had to eat organic only and
very little carbs whole wheat bread and oatmeal were my carbs and lot of salid with tuna and chiken or protein shakes.I also worked out 3x a week and got my weight down to 120 I am still working at it to get to my goal weight of 115
I want to try this diet, I trying to loose my weight but it is difficult.
I’m starting my 1200 calorie diet tomorrow. I did it 2 weeks ago and lost 2 pounds, so now after the holidays I’m starting over. I have alot of weight to lose and I know this will help me do it. I have to do this. I can do this.
THIS IS AH-MAZING!im 11, 4ft 10inch, im 85.6 pounds and imreally trying to lose weight, i did a diet, well i created my own diet and didnt eat for 3 days and ended up fainting in school, so imgonna try this diet, i wish i lose weight and dun end up fainting
this is very very good diet, i wanna try it
Yes, these things always come unstuck in the end. It’s best to make life simpler and eat when you feel genuinely hungry and save treats for special occasions.
I would warn anyone considering trying this diet to proceed with much caution. I lasted on it for about six months and managed to lose about ten kilos; however, as time went on I became more and more obsessed with food and calories, I started drinking more alcohol, and exercising at night after “binges”. Before long I realized I had bulimia! I gave it up, was emotionally wrecked, and gained 12 kilos which I have not budged now for at least a year.
i got 17 gone in three weeks so far on 1200 calorie diet and 30 minutes workout daily.feels great because i still can eat my favorite food like bbq…
i will try your recommended recipe……i hope it would be work……
im looking for a diet that really works and i just might try this one so wish me luck!!!!!!!
Im currently on it, but I do exercise also and burn between 400-600 a day during the week, 300 a day on weekends. I try not to burn too many and become fatigued.
I also switched to everything healthy because what people dont seem to understand is you can still eat a decent amount of food on a 1200 calorie diet if your consuming healthy food. For example in my fridge there is a small box of chocolate covered almonds 200 cals for 2 almonds, I can have approximately 4 1/2 cups of watermelon for a total of 207 cals, which one do you think is going to be more filling and provide you with the most nutrition?
My last weigh in was on 06/30, I had lost 13 pounds in 16 days. I know it will slow down over time but so far, so good.
I did this diet before and just in one week I had lost 5 lbs. If I would have suck to it I think I would have done well so on monday I’m going back on the diet and hope to have lost 80 lbs by the end of summer
i would like to give a try
I would like to join collin diet hope it will work i”m 46 yrs old my weight is 86 kg my height 155cm so i need your help thnks
I have been gaining weight since having my hip replaced 2 years ago, so I’ve decided to give this a try. I lost 60 lbs on a very similar plan before and have gained 20lbs back but I want to loose it and stay that way. I’m 189, 5′2″ and 37yreas old. I will report back in a few weeks.
JUST BOUGHT SAMPLE MEAL PLAN I’LL GIVE IT A WEEK TO SEE IF IT WORKS, MY FINGERS ARE CROSSED…
I love this web- site! This is exactly what I’ve been looking for! I’m fourty- four and trying to lose the 20 extra pounds that I’ve gained since I stopped excercising. My wieght is 135. After looking over the 1200 calorie diet (as opposed to other diets) is that it’s flexable and allows yout o chose the meals , as long as you stay in the 1200 calorie range, your going to lose wieght. That means that you can occasionally take in a cookie without breaking your diet. Of course, it’s a much wiser choice to choose healthy, especially as with a reduced diet the need for nutrients is vital to uour health and energy. Anyway…. I’m excited about the diet and hope to lose the wieght in about two and a half months ( around May). I’ll check back on how it goes.
I BEEN ON THE 1200 CALORIE DIET SINCE SEPTEMBER AN I’VE LOST 41 LBS.(297 TO 252).
Hey, i have no idea what this thing does but anyway. im gonna do the 1200 calorie diet, im 14, 174cm and 64.8kg.
im going to try and get my weight down to 55.
tada! wish me luck!
Tessa
i stuck to this and it realy works i lost 14 lbs in 6 weeks,i also incorporated 10,000 steps a day into it
hi i would like to join anne collins diet i hope it would work i,m 58 years old i,m 5-2 i way 188 from judy