1200 Calorie Diet
From LoveToKnow Diet
A dietary intake of 1200 calories per day 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 to achieve the this amount.
Why 1200 Calories?
Starving your body with too few calories causes your body to slow down 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, the 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 Menu
Combining protein, carbohydrate and fat at each meal is beneficial for optimizing the 1200 calories. A sample menu follows:
Breakfast
1 whole wheat English muffin
1 tablespoon peanut butter
½ banana
Mid-morning Snack
20 almonds
1 apple
Lunch
2 slices 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
There are several advantages to following an intake of this amount. Primarily, when nutritious, wholesome foods are chosen, hunger and cravings will be satisfied thereby avoiding episodes of over-eating. 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.
Comments
Hi Tara,
Dieting doesn't have to be boring. Learning how to create tasty meals that are low in calories keeps you satisfied while losing weight.
-- Contributed by: Donna SundbladLooks great! Very tasty.
-- Contributed by: TaraHi Kaz,
Thanks for your input. For women 1200 is about the minimum but I have seen numerous people safely take off weight by staying between 1000-1200, and even know of doctors who encourage this. No matter what diet we try it is best to follow it under the supervision of a doctor so he can monitor your progress and offer guidance.
-- Contributed by: Donna SundbladThis page has been accessed 111,906 times. This page was last modified 16:03, 24 July 2007.
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