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Hi Nned,

Here are a few articles that may be able to help. Talk to your doctor and see what he recommends, too. After all, he knows your medical history and your exact concerns.

Donna

-- Contributed by: Donna Sundblad

Need a diet to lower cholesterol(FAT) and high blood pressure. Thank You

-- Contributed by: nned1200caroliesforhightcholicaol

Hi Sangeetha,

There is a plethora of information out there to help you eat healthy. You can use a Free Glycemic Index Chart to help you make healthy choices, however, if you are on a calorie restricted diet and you're the one making the meals you have the freedom to mix any of these foods to create a meal. Here are some other articles you might find helpful:

Hope that helps. Let me know if you have any other questions.

Donna

-- Contributed by: Donna Sundblad

Please suggest a healthy diet chart for me.

-- Contributed by: sangeetha

Hi Kayla,

You can find sample menu ideas out there, but one of the nice things about a 1200 calorie diet is that you can choose the foods you want, but you have to count how many calories you're eating. Using a calorie calculator helps figure it out. Along with that, you'll need to buy a food scale. I found a nice digital at Wal-Mart that weights in grams or ounces.

Let me know if you have any other questions.

Donna

-- Contributed by: Donna Sundblad

Hi I see that people have commented on this site. I really am trying to loose weight but am having a really hard time doing it. Im looking for a 1200 calorie diet plan. If you have any answers for me let me know KK

-- Contributed by: KaylaP615@yahoo.com

Hi Jenn,

I added low-cal to the bread selection. Following a menu like this still does require effort on the dieter's part because not all cheese, bread, etc. has the same amount of calories. If you choose a slice of bread that has 45 calories verses one that has 120 calories, it will make a big difference at the end of the day.

Donna

-- Contributed by: Donna Sundblad

This is not a 1200 calorie diet its a 1600 calorie diet. very disappointing, nice try though;)

-- Contributed by: jenn

Hi Robert,

Do you really know you have ten more pounds to lose? It sounds like you may have reached your ideal weight and need to gradually up your calories to find the right amount for maintaining. Just to be sure, talk with your doctor and tell him how you've been feeling.

Donna

-- Contributed by: Donna Sundblad

I still can't seem to find my answer.

IF I LIVE ON 1200 CALORIES made of protein and little carbs, is my energy the same ? Also I eat high fiber cereal and the carbs always there. I can't seem to lose my last 10 lbs with out losing all my energy.

Thank you.

-- Contributed by: robert

Hi Miles,

That cheat meal does sound like a good idea. It might be the key to helping you learn to control how much you eat when you go back to eating regular foods or not counting calories. The fact that you don't count, but don't over do it--well that's the way we need to eat when we stop counting calories.

Donna

-- Contributed by: Donna Sundblad

Thanks Donna, I should have done this a long time ago. I feel so much better it's not even comparable. For me the cheat day every Sunday is essential. It's sort of a reward for the hard work of the week. But I don't overdo it. It's only one meal on Sunday that I cheat. Tell your friend it's not always easy but its so worth it. There is plenty of support around especially if he has a friend like you.

-- Contributed by: Miles Christiansen

Miles, congratulations!

I am going to share your success with a friend who weight about 375 right now and should weight closer to 200. 1200 calorie diets have always worked for me, I just have to get disciplined to actually count the calories. Like you said, once you're in the swing of it, it becomes a habit and isn't so hard.

Donna

-- Contributed by: Donna Sundblad

I started a 1200 calorie diet 3 months ago I started out at 415 LBS. and am now down to 325 LBS.I have been very strict I work out six days a week I take sundays off. I also cheat every sunday and have like french fries and hamburgers or pizza etc. I eventually want to get down to 210 LBS. The first 2 weeks are the hardest after that it just becomes habit.

-- Contributed by: Miles Christiansen

Hi Rob,

Thank you so much for sharing your success. It is hard to establish a new habit like counting calories, but look what it did for you. That's amazing. This is exactly why I've we'll be starting the 21 Day Challenge on June 1. It's a way for us to get those first couple of weeks under our belt to get us on our way to new healthier habits that make a difference.

Donna

-- Contributed by: Donna Sundblad

Last year I started a 1200 calorie diet and mixed in 1 hour workouts every other day and lost over 30 lbs. in three months. It was hard for the first two weeks but then my body got acclimated and things were easier. I got great results with this type of diet

-- Contributed by: Rob

Hi Elizabeth,

You're right it does work! Congratulations on your weight loss. You're losing weight sensibly and I'm proud of you. You're right about the diminishing cravings, that's because when you choose whole foods like veggies along with protein, you stay satisfied. Keep up the good work.

Donna

-- Contributed by: Donna Sundblad

I have been on this 1200 cal diet for over a month have dropped 12lbs and 2inchs off my frame it does work but you have to be on top of what you put in your body once you start filling it with veggies and protein it usually stops craving the sugar. I am glad my mom introduced me to this. Just wanted to share my views.

-- Contributed by: Elizabeth Sirmon

Hi Jackie,

Yes, the 1200 calorie diet works! I've followed it and successfully lost weight, too. The problem for me is learning to maintain my weight loss.

Donna

-- Contributed by: Donna Sundblad

i actually think this diet is great! i have been on it for almost a week and ive already lost 8 lbs. Just include an exercise routine everyday

-- Contributed by: Jackie

Hi Penelope,

The idea is to try and stay within the 1200 range. When you know you're going to be hormonal it's really important to plan what you can have that stays within your calorie limit and keep you happy. When you accomplish this even during "that week" you'll usually see weight loss results.

-- Contributed by: Donna Sundblad

if I'm on my period, would it be a good idea to increase to like 1400 or something? What about all the hormonal stuff and all the particular cravings some women have during that time and stuff like that?

-- Contributed by: penelope

Hi Jessy,

That's one thing that I enjoy about a 1200 calorie diet. If you think it is too much bread, just exchange that with another food with the same about of calories. It's very flexible. This is only a sample. Each day would be different.

-- Contributed by: Donna Sundblad

i think its to much bread for a diet

-- Contributed by: jessy

Hi Melanie,

You need to get that metabolism revved up again. Here are a few articles you'll find interesting:

Good luck. Let me know if you have any questions.

-- Contributed by: Donna Sundblad

With 1200 calories a day, i am 1 pound from being over weight sorry my metabolism sucks, and i am only 18

-- Contributed by: melanie

Hi Terie,

You are off to a good start. Learning to make exercise part of your daily life is sooo important. The key to losing weight is to burn more calories than you eat. For faster weight loss, you'll need to reduce the number of calories you're taking in. As for a healthy weight loss plan, it is best to get your doctor's suggestions because they know your medical history. In the meantime, I suggest you start writing down what you are currently eating to see how many calories you're taking in. Take an average over 3-5 days. This will help you to see what you're currently eating. Then reduce this number by 100 calories a day for a week and see what happens with your weight. Keep adjusting the number down until until you find what works for you, but don't go too low. 1200 calories is the recommended low for women and 1500 calories for men. Here are a few articles to give you some ideas:

-- Contributed by: Donna Sundblad

Hi IK,

Good advice. For losing weight the key is to burn more calories than you eat. 1200 is the recommended low for women and 1500 for men. These calories should be quality calories, too. Eating healthy, whole foods will help you avoid feeling as tired.

-- Contributed by: Donna Sundblad

Hi Yolanda,

More ideas are available here:

-- Contributed by: Donna Sundblad

I started exercising on Dec. 1st 2008! I work out from 1 to 2 hours depending on mood. Never less than 30 min. Anyway I have only lost 5lbs. I am soooooo sick of hearing muscle weighs more than fat!!! I am to the point that I need a good eating plan. Can anyone help?

-- Contributed by: Terie

It works for weight loss, but my advice is build up to it. I had to trian myself down from 3,000 calories (5'2" female) and am on around 1,200 now to shed Christmas pounds.

Warning: if you're used to eating more, you will feel tired. Not a good diet to stick to for too long. The best way to lose weight is burn calories. Get an exercise bike or something similar, and burn as many calories on it as you can manage.

You will still lose weight on 1,500 kcals and burning 500 a day, as with eating 1,200. I've bordered anorexic and the tiredness that comes with cutting calories is tricky. I would recommend it only to kick-start, for two weeks max, and only during a period of rest (when you can afford to be tired, if you like).

Burning calories is more important than starving yourself. I tried to get everything on c. 1,200 kc for months. Result: hair started falling out, tired, no libido, etc. etc. So use this restriction with grounded caution and not for too long.

Take it from someone who knows! I've had years of such dieting, and had to repair a lot of damage when I finally realised that not eating made you no friends. 1,200 is not that much! Be careful.

-- Contributed by: IK

I read the sample menu and was wondering how do i get more menu that are 1200 calories?

-- Contributed by: yolanda green

Hi Dani,

My most difficult time of day is in the afternoon. Everyone has their time when they feel most tempted. I, too, find it is a good idea to get out and go for a walk. By the time I get back, I'm feeling motivated and can enjoy one of my healthy snacks. Here are a couple of articles you might find helpful:

-- Contributed by: Donna Sundblad

I've been on the 1,200 calorie diet for about a week now. I didn't even know there was a name for it until I started doing research on negative/zero calorie foods. Right now I have the luxury of six weeks off school so I'm at home all the time and when I start to feel unbearably hungry I'll either hop on the elliptical downstairs and tire myself out or sleep some.... In fact I'm thinking of getting on the elliptical for about 20minutes right now seeing as I'm feeling pretty hungry/want to sleep soon...

-- Contributed by: Dani

Hi Donna,

Your response gave me the chills. I love hearing people in the process of taking steps in the right direction, and when you can get a spouse in on the plan it REALLY makes it easier. 1500 calories is good for him.

One thing that worked for me in the past was to draw up an agreement and sign it...giving my word to stick to the plan for six weeks. While this may seem a small thing, keeping my word was important to me and helped me through the weak moments.

Stay in touch and let me know how it goes.

-- Contributed by: Donna Sundblad

Hi Donna S; Thanks for your reply and words of encouragement. In the past couple of days my husband and I have discussed this as well. It is easier for me to approach a challenge like this WITH someone, and in the past he and I have been on different pages, so to speak. Our methods are so different, but frankly, neither of us has had good results! I know that ultimately I have to make the decision to do the right things for my body to respond with positive results. I am going to try your suggestions for the 1200 calorie diet and increase my activity. All I can do is start where I am right now. The past is past and I can't change it. I will encourage my husband to look at your suggestions for maybe a 1500 calorie a day diet. It is all about wiser choices. Thank you for reminding your readers of that. Happy New Year! Donna W.

-- Contributed by: Donna W.

Hi Donna,

You are not alone. Many people are in that same place. The only way out is one day at a time. One problem when "dieting" is that when we fail, we go off the deep end and make unhealthy choices for weeks or months rather than to return to the "healthy way".

I understand how you feel about going to the doctor, but use it as your starting point. See what you weigh and set a goal to eat better. To lose weight you'll need to burn more calories than you take in. You can do this by eating less or exercising more...or both. You might want to stop over at our diet forum too where you'll find like minded people to encourage you.

-- Contributed by: Donna Sundblad

I am at a horrible place . . . I have been gaining weight at the rate of 3 - 4 pounds a year for ten years. I am 47 years old and it's getting more and more difficult to get a good regimen going. I just can't seem to get my mind right. I dread going to the doctor next week. I know that anything I do will help, but I have failed so many times that I don't know what to do. :-(

-- Contributed by: Donna

Hi Nathan,

You're right, everyone's needs are different. Men almost always need more than 1200 calories even if they aren't very active.

Counting calories is not really useless though. It can be a training tool to help people understand how much they really are eating, and how to make wiser choices in their food selections. However, if their goal is to just get in that dress, once they reach the goal and quit counting, they will most likely gain the weight back because they haven't really changed their thinking.

Thanks for taking the time to comment.

-- Contributed by: Donna Sundblad

Counting calories is worthless. Reguardless what people say it is a chore, and difficult to do all the time, especially when you are eating out. Eating healthy should be a way of life - something you can keep up for a long period of time - not something to get you into that nice dress in your closet.

And come on, 1200 calories? Everyone is different, and we all have different requirements. I eat 3000 calories or more a day, and I NEED them since I'm active. Starving yourself is much worse than eating 2000 or more good calories.

-- Contributed by: Nathan

Hi Diondra,

Counting calories isn't hard once you get the knack of it. However, it does take planning and measuring. You'll need a food scale (I bought a digital one at Walmart that's great), measuring cups, and spoons and a calorie calculator of some sort. My favorite is A Calorie Counter because it lets you put in the amount and the calories change to fit. Very convenient.

Along with counting calories, it's a good idea to get some exercise. This helps speed weight loss and keeps you motivated when counting calories seems like a drudgery.

-- Contributed by: Donna Sundblad

I have been trying to lose weight now for about 4 years and nothing seems to work. I'm 5'2 and I weigh 236. My target weight is 150. I want to lose about 86 pounds, please help me. Show me how to eat. Right now I am supposed to be on a 1200 a day calorie diet.

-- Contributed by: Hi Diondra

Hi Rhonda,

This diet does work. Once you lose your weight, the key to keeping it off is to learn how many calories you can eat without gaining weight. You'll do this my adding calories to your diet. When you gain, cut back. This will give you a range to know what you can eat to maintain your loss. Good luck. Let us know how it goes, and if you have questions feel free to ask.

-- Contributed by: Donna Sundblad

I really hope that this diet works. I have been trying to loose at least 25 pounds. I will start tomorrow. Thank you the menu was great.

-- Contributed by: Rhonda Townes

Hi Andrew,

Glad to hear you found this article helpful. Learning to cut calories to lose and maintain weight is part of the battle, the other is to learn to exercise. You do that and you'll find the fit body you're looking for.

-- Contributed by: Donna Sundblad

Hi, I really liked your diet it has helped my rear look better.

-- Contributed by: andrew guido

Hi J.,

Sorry, but at this time it is not.

-- Contributed by: Donna Sundblad

Is this available in Spanish? We sincerely hope so. Thanks, J. Flippen

-- Contributed by: J. Flippen

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 Sundblad

Looks great! Very tasty.

-- Contributed by: Tara

Hi 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 Sundblad

1200 calories is ok if you arent exercising but if you also burn off 500 cals through working out then you must eat more then 1200 1200 is the minimum safe allowance for most people but you must consider your BMR and activity levels as well.

-- Contributed by: kaz

Hi Erika,

If you combine a 1200 calorie diet and exercise, you'll be so excited to see the pounds drop off. Before you start thought, it's a good idea to check with your doctor who knows your medical history.

-- Contributed by: Donna Sundblad

Hey...So. I'm 18 years old and insanely overweight. Is this the best way for me to lose weight? I need to lose about 100 pounds asap

-- Contributed by: Erika

thanks so much for the info ....so if i was to eat 12oo cal a day and exercise 5 days a week one hour a day how much should i expect to loose? i tried weigh...chers exercised 7 days a week for one hour a day and i could not loose a pound i did that for 4 weeks...im trying to finde that gap where i can healthy loose 2 lbs a week since im trying to loose my last 20 lbs for the past year and go back to my pre pregnancy weight..please let me know thanks:)

-- Contributed by: irina

Hi Irina,

The minimum recommendation is to exercise for 30 minutes 5 days a week.

-- Contributed by: Donna Sundblad

I'm a woman, 25 years old, 134 lbs., 5'3, thinking of loosing 20 lbs and going down on a 1200 cal diet. How much should I exercise so I don't hit a plateau mark?

-- Contributed by: irina

Hi umasimon,

If you watch how big your apple is by weighing it without the core, watch which breads you choose...I have one I like that is 120 per slice but choose instead one that is 50 calories per slice...these kind of changes are part of calorie counting and learning to stay within a calorie count limit.

-- Contributed by: Donna Sundblad

Hi, your 1200 calorie diet is really almost 1500 or more calories.

-- Contributed by: umasimon@comcast.net

Hi Anna,

That's a good question. I can only imagine how discouraging that is after all that work. I have a couple of thoughts. First, are you sure you had the right calorie values for foods. Did you weigh and measure? You may have been eating more calories than you thought. For this to work, every calorie must be counted. This includes the invisible calories eaten between meals, or consumed in beverages, that run up the daily total and sabotage weight loss.

If you know you've been counting everything, I'd suggest you visit your doctor to see if there may be a medical reason behind your resistance to lose weight.

-- Contributed by: Donna Sundblad

I was on the 1200 cal diet for 3 months, going to the gym 5 days a week, 40-50 min cardio every time and 3x weight training, on my rest days I would walk 6-9 miles. Unfortunately I gave it up becasue I havent lost anything. How is it possible to not loose anything even though I am 30 pounds overweight.

-- Contributed by: Anna

Hello again Nimerah,

Even if you don't like vegetables, you'll want to learn to incorporate them in your diet for good health. Read Eating a Healthy Diet: Vegetables for more information.

-- Contributed by: Donna Sundblad

Hi Nimerah,

How long it will take you to lose weight will depend on how much exercise you include in your health regime. The more calories you burn the faster you will lose. You can expect to lose faster on the front end of the diet and then weight loss will be slow and steady.

-- Contributed by: Donna Sundblad

Hi Nimerah,

-- Contributed by: Donna Sundblad

hi...well can you also give me non vegetable diet which is very effective,in order to lose 100lbs?

-- Contributed by: Nimerah

hi...i just want to know how long i have to follow this diet,if i have to lose 100lbs?

-- Contributed by: Nimerah

Hi Iris,

Yes, I can help. Go to 1200 Calorie Menus for a couple of days worth of menu ideas.

-- Contributed by: Donna Sundblad

I need a recipes including the 3 main dish and 2 snacks and drinks. Could you help me? It has to be under 1200. It can't not be over 1200.

-- Contributed by: HELP'''''''''''''''''

Hi Melody,

Try eating your vegetables in a tasty soup or casserole. Another reason you may not like vegetables is because they are overcooked. Try eating raw veggies with dip, or steamed veggies that still have a little crunch to them. Experiment. You may be surprised that it isn't the vegetables you don't like. It's the way they are prepared. They are a great source of nutrients you need for good health. Worse case scenario pretend they are medicine that's good for you and eat them anyway.

-- Contributed by: Donna Sundblad

i am not a vegetable person and i would like to know how can i get around or what can i subsitute in its place. if you have any suggestions please let me know.

-- Contributed by: melody dunn

Hi Stu,

Two percent and skim milk have just as much calcium and protein as whole milk, but much less saturated fat. Whole milk has 22 g of fat per pint whereas, 2 percent has 9 g and skim milk has 0.6 g. If you're trying to eat a healthy diet, reducing saturated fat which are found in meat and dairy products is an important step. Changing the milk you drink does make a difference.

-- Contributed by: Donna Sundblad

does it really make a big difference if you drink whole, 2% or fat free milk? I mean, if you're still keeping it below 1200 calories a day, it shouldn't make a difference, right?

-- Contributed by: Stu

Hi Connie,

You can find more 1200 sample menu ideas here: 1200 Calorie Diet Sample Menu.

-- Contributed by: Donna Sundblad

Do you have more 1200 sample menus?

-- Contributed by: c

Hi Mary Lou,

You will have to check with individual groups to find out if they hold a meeting in your area. Here are a few helpful links to get you started:

-- Contributed by: Donna Sundblad

I would like to lose 50 lbs. I also would like to know where and if there are meeting around my area. 97225 Thanks

-- Contributed by: Mary Lou

Hi Daniella,

Deciding it's time to lose weight is the first step to actually accomplishing your goal. Next, you need to define what it is your want to accomplish along with how you plan to do it. In other words, if you just say I want to lose weight that can mean 5 pounds or 30 pounds. If you have a lot of weight to lose, it's a good idea to set intermediate goals as stepping stones to your ultimate goal.

Once you decide how much weight you need to lose, choose a diet plan or program to follow. It's a good idea to check with your doctor for his recommendation as he'll know any underlying health concerns that should be taken into consideration. Another thing you might want to consider is joining a group for accountability. Counting calories is a successful method of losing weight for many people. Whatever method of losing weight you choose, remember to include regular exercise in your plans.

-- Contributed by: Donna Sundblad

I want to lose weight

-- Contributed by: daniella

Hi Theresa,

You can find 1200 Calorie Menus by following this link. Thanks for visiting LoveToKnow Diet, and good luck with your weight loss plan.

-- Contributed by: Donna Sundblad

1200 calorie diet menu's please

-- Contributed by: Theresa Strack

Hi Cori,

1200 calories is not enough for everyone, but many people do follow the 1200 calorie plan plus exercise to lose weight.

-- Contributed by: Donna Sundblad

What if you are exercising to burn calories as well -- should you still eat only 1200, or can you "eat back" the extra you burn off?

-- Contributed by: Cori

Hi Anna,

Approximately 50â€“60 percent of women with PCOS are obese and losing even five percent of their body weight can help improve their skin, lead to more regular menstrual cycles and decrease insulin levels. Unfortunately, many who have been diagnosed with PCOS find it hard to lose weight most likely because of the high insulin levels which encourage storage of fat. If you decide to count calories that may help you, but you'll have to still consider what foods to eat. The standard low fat/high carb diet might not be the best for those with PCOS. Refined carbohydrates quickly turn into sugar and raise insulin levels. This includes foods like:

sweets
white bread
white rice
etc.

Because high levels of insulin can be responsible for problems women with PCOS experience, a better diet would be a low glycemic index diet. I've included these links for more information:

-- Contributed by: Donna Sundblad

I am wondering how this 1200 calorie per day diet will affect women with PCOS? I have PCOS and I struggle with abnormal weight gain and taking weight off is very challenging. Any ideas? Thanks!

-- Contributed by: Anna

is there a formula to help figure out the numbers of carbs ,fats & fibers that you should eat when you are on a diet

-- Contributed by: donna

Hi Jennifer,

The freedom with a 1200 calorie diet is that you can tweak it to fit your needs. If your doctor has prescribed a Thyroid diet, you can count the calories of the foods you're eating. Online calorie counters can help you figure that out. Here are a couple links to help:

-- Contributed by: Donna Sundblad

DO you have a 1200 calorie for thyroid To build up the immune system.

-- Contributed by: jennifer jackson

Hi Maggie,

I too am following a 1,200 calorie diet and find it is the only way that I successfully lose weight. Exercise is important. In your case, you may want to try and exercise ball. They come with instructions but you can also buy a exercise ball targeted toning video to help you. This will not only keep the stress off your joints but will also let you stretch, tone and burn calories.

-- Contributed by: Donna Sundblad

I am a 41year old female with arthritis both hips. One has been replaced. I suffer with lower back problems and suffer fluid retention. My weight can fluctuate 10 pounds in a day. I am about 3 stone overweight. The nurse has recommended a 1200 calorie diet a day. I find it hard to walk for too long. What would you suggest?

-- Contributed by: maggie butler

Hi Nicole,

Here are additional 1200 Calorie Menus to help you plan your meals. As for exercise, think of it this way. If you have a gallon of gas in your car, which way will it get burned up faster, by driving 30 minutes a day for 5 days or 45 minutes a day for five days? It is the same for your body. The food we take in is fuel. Body fat is stored fuel left over because we didn't burn it. Reducing the about of food (fuel) you take in and increasing your exercise will help to burn unwanted body fat.

-- Contributed by: Donna Sundblad

HI, I am 33 a mom of a 20 month old, 5'5 and 190 pounds. My ideal weight is 140, could you pls give me some more daily diet plans that fall into the 1200 cal. Also, would it be better to walk 30 min a day 5 days or 45 min a day 5 days to help speed up weight loss?

Thanks

-- Contributed by: Nicole

Hi Keishia,

This is a sample of a 1200 calorie day. Counting calories allows you the freedom to make your own menu within the caloric guidelines.

-- Contributed by: Donna Sundblad

this is for the diet.

-- Contributed by: keishla

Hi Meghan,

You can visit sites like [1200 Calorie menus 1200 Calorie Diet Menus] for more ideas or learn how many calories in the foods you are used to eating and learn to tailor them to your 1200 calorie diet plan.

-- Contributed by: Donna Sundblad

i really like the sample menu. very practical foods that real people would eat. where can i find more daily menus to follow?

-- Contributed by: MEGHAN

Hi Paola,

Thanks for your input. Another thing that helps is to choose foods that can help you lose weight and feel better about yourself. It helps to combine these foods with healthy portions of nutritional foods like:

Leafy green vegetables
Whole grain bread
Brown rice
Lean protein

You can actually combine some lean meats with other food choices to help your body burn fat. As you make healthier choices you'll gradually notice the excess weight melting away. It is important to lose weight in a healthy way.

-- Contributed by: Donna Sundblad

Hi 21yrs old, I am on a 1200 calorie diet and I am using Phentermine Hydrochloride. I started Jan.5,2008, my start weight was 187lbs I am currently weighing 176lbs, I have been food-cheating on the weekends but I am still loosing the weight! I love this feeling and I know I only have 4 months left on my prescription so I have to step it up to meet my 110lb goal. I love this diet and with my prescription I am confident that I can, and recommend you do something about your weight it's extremely unhealthy but what got me the most is how ugly I felt when I was with my husband, I always want the lights off when you know...even if it's not by taking pills find a gym buddy to encourage you!

-- Contributed by: Paola

Hi Destiney,

The key for you is to learn how many calories are in the food choices offered in the cafeteria. If they publish the upcoming menu, you can use that to figure out what choices are best before you go to eat. There are many resources on the internet to help you count calories. Check out our article on Calorie Calculators for more information.

If you can't get a copy of the menu, you can buy a calorie counter book and take it with you to help make your food choices. The more you count calories the more familiar you become with calorie content and the less time it will take to make choices.

A third option may be to talk to Food Services and ask for their help. Perhaps they have the calorie information you need.

-- Contributed by: Donna Sundblad

I am a college student and would love to drop around, 30 lbs This diet plan sounds incredible, but being that I do not have to much options other than our school cafeteria. DO you have any suggestions.

-- Contributed by: Destiney

Hi Katrina,

That's a good idea, and planning ahead so you know what you'll eat and how many calories it has is a plan for successful weight loss. Thanks for sharing your tip with other readers here at LoveToKnow Diet.

-- Contributed by: Donna Sundblad

Hi! I just started the 1200 calorie diet and I have found that since I am busy, it's really easy just to get a microwavable meal such as healthy choice. It not only is usually under 300 calories, but really tasty and filling. I have stocked up about a week ahead of time, and it works great :)

-- Contributed by: katrina

Hi Justin,

There is more than one way to prepare for eating out when following the 1200 calorie diet plan. First, you can look up their menu online and see what is available. Based on a few selections, figure out the calorie content. Pick more than one so that when you order you are prepared if they tell you they are out of that particular menu item.

Secondly, you can purchase one of the many books out there that give calorie amounts for foods found on menus in major restaurants.

Either way, it takes a little preparation to eat out and stay on your diet. One thing I do is print out calorie counts from websites and keep them in my car. That way if I have to make an unexpected stop for something to eat, I'm ready.

-- Contributed by: Donna Sundblad

this did help but i need a guide line what i can choose from in a restaurant that provides calories , carbs but it has to be healthy beacause i was born with a praderwilly disabillity that i have to be on this diet?

-- Contributed by: justin york

Hi Mary,

Many people count calories as a way to lose weight. The fact that you've identified your goal is a good first step. Now you need to decide on your plan and then stick to it.

-- Contributed by: Donna Sundblad

i want to loose 10 pounds

-- Contributed by: mary mays

Hi Ginger,

With PAD (peripheral arterial disease) your extremities, most often the legs, don't get enough blood flow. As you know this causes problems and symptoms like leg pain when walking. This condition is known as intermittent claudication. Exercise will help your muscles use oxygen more efficiently but it is recommended you visit your doctor who can prescribe an appropriate exercise plan because exercise therapy for intermittent claudication should be individualized and designed specifically to prevent further disease and restore health by taking into account your current medical condition. This prescribed exercise will include:

Type of exercise
How hard to exercise
How long to exercise
How often to exercise

It's wise for you to start exercising because reduced physical activity further aggravates PAD.

-- Contributed by: Donna Sundblad

I am 58 yrs. old and 5'1" tall I weight 165 pounds. My weight goal is 140. I have PAD and a lot of walking is NOT an option.... any suggestions?

-- Contributed by: Ginger

Hi Cristina,

You've set a healthy, realistic goal for yourself. The next step is to make a plan for how you will achieve that goal. Include things like:

Will you limit calories or carbs?
Will you write down what you eat?
How many days a week will you exercise and for how long?
Will you plan to join a support group for accountability?
Set smaller milestones to help keep you motivated

Good luck with your weight loss journey. Let us know if you have any other questions.

-- Contributed by: Donna Sundblad

I am a 22 year old woman and I weigh about 155ibs and am only 5'1. I would like to excersise and have no health problems. my goal weight is to be 125lbs.

-- Contributed by: Cristina

Hi Jennifer,

Starving yourself should never be an option. Since your weight gain and symptoms have come on recently it would be a good idea to check with your doctor. Your weight gain and other symptoms could be due to a change in your thyroid function or some other medical reason.

-- Contributed by: Donna Sundblad

Hi Elaine,

It sounds like you're off to a good start. Congratulations for taking steps to better health. As for fat intake, the recommended amount for women is between 30g-60g. per day. If you want to lose weight, it's best stay within the lower limits. If you cook low-fat it allows you to eat more food and stay satisfied.

-- Contributed by: Donna Sundblad

Throughout my life (i am now 34 years old) i have battled my weight. Of course eating next to nothing and staying busy i was always skinny. Lately i have gained weight. I am am currently 150 pounds, i want to be 120. I just don't seem to be able to stop eating and i have tried everything. I am always tired, bloated and just not feeling well. I want to lose weight properly, not by starving myself.

-- Contributed by: Jennifer

Hi , I am 33 yrs of age and I weigh about 200 and stand at 5`4. My husband and I just started workin out together , we started speed walking and jogging. I walked 1 mile yesterday and slowly jogged 1 mile so, I did 2 miles in all .My Husband has started helping me with toning. I am trying to lose about 20-25 pounds by mid February. I would love to lose 50 pounds but my goal for now is 20 -25 ponds. I have started my diet by keeping my calorie intake down to about 1200 calories . I know I haven`t gone over 1000 calories for the day. I do drink water about 4 bottles a day and I know I need more . My question is what about the fat intake? What is the fat intake limit? I ask because I have started to write all this down and want to know what is the limit for fat.? I know I can do 1000 calories a day cus I have been doing so for the past 3 days and you are right drinking water helps you feel full. Thanks!

-- Contributed by: Elaine

Hi Amanda,

Sounds like you are doing the right thing and you may need to up your calories. You can try this by going to 1300 calories a day and work from there. Also, be sure you are drinking plenty of water as this will help you feel less hungry.

-- Contributed by: Donna Sundblad

Hi, I'm 23 and 136lbs. I gained weight during a trip to Earope and am trying to get under 130lbs again. I've been eating 1200 calories per day for 3 days now and I'm starving! I'm eating small frequent meals with lots of fibre, but 1200 cal still doesn't feel like enough! I haven't even started excersizing yet!

-- Contributed by: Amanda

Hi Rose,

The advantage to the 1200 calorie diet is that you can mold it to your plan. Choose foods and recipes that are low sodium and low in cholesterol while tracking your calories.

As for exercise, you might try an exercise ball. This provides a way to strengthen and tone your muscles without hurting your knees. Be sure to check the weight restrictions on an exercise ball before buying one. Some are guaranteed for up to 600 pounds.

A good way to start a 1200 calorie diet is to pay attention to labels. Start to educate yourself. How much is a serving size and how many calories are in it. Do this for a week and write down what you are eating without making changes. This will help you to see where your diet stands before you get started and will also help to establish the habit of being aware of how much you are eating.

After this week, target the 1200 calorie limit and promise yourself you won't go over. Writing down what you eat and tracking the calories will help you to be accountable to yourself.

Good luck with this and let me know if you have any other questions.

-- Contributed by: Donna Sundblad

I want to go on a 1200 calorie diet with low sodium and low cholestreol. I had a friend over 350 go on one and it took her a year and a half to reach her goal of 140. I have no health problem no high blood pressure or other but I'm 310 pounds and 5ft 1 in. I want a low exercise program and no shell fish (allergic to it). rose

-- Contributed by: Rose

Hi Traci,

If you plan to follow a 1200 calorie diet, what you'll need is:

Calorie Counter (these can be found online)
Measuring spoons and cups
Food Scale
Food diary

With these tools you can write down and track your calories. It takes a bit of practice to stay within your limits. For a sample menu, check previous comments. Hope that helps. Good luck with your weight loss.

-- Contributed by: Donna Sundblad

Hi Lisa,

I provided a sample a few comments back. Click on "See All Comments on this article" for the sample. The 1200 calorie diet allows freedom and flexibility in your diet, but most people learn to choose lower calorie foods so they can eat more. Here are a couple of ideas"

Eat three 300 calorie meals and use the other 300 calories for snacks
Eat two 300 calorie meals and one 600 calorie meal
Eat 200 calories for breakfast, 300 for lunch, 400 for dinner and use the rest for snack calories.

You can see, this diet does not let you go hungry. Choosing whole healthy foods will also keep you satisfied.

-- Contributed by: Donna Sundblad

To whom it concern:

I would like to lose 40 pounds. Please forward me sample menus. I am interested in starting my diet as soon as possible. I will need these menus for the week.

Thank you

Sincerely,

Traci Westbrook

-- Contributed by: Traci Westbrook

I would like a sample menu of a 1200 calorie diet.

-- Contributed by: Lisa

Hi Erta,

There is no time limit on this diet. It can be followed until all your weight is lost. After that, you can bump your calorie intake up by 100 calories to see if you continue to lose, maintain or gain. Gradually adding calories and monitoring your weight will help you find your magic number to maintain your weight loss. How much you exercise will influence this number, because the more you exercise, the more calories you burn.

-- Contributed by: Donna Sundblad

You're welcome, Lita. Thanks for visiting LoveToKnow Diet.

-- Contributed by: Donna Sundblad

how many days should i follow this diet?

-- Contributed by: erta

thanks!

-- Contributed by: Lita

Hi Sandra,

Here a sample for one day. Counting calories gives you the freedom to eat foods you like. This is just to get you started:

Oatmeal with Â½ c. 2% milk and 2 TBL maple syrup (309 calories)

Whole wheat pita, 3 oz. roasted turkey, lettuce, light mayo (325)

4 oz chicken breast, 1 c. green beans, 1 c brown rice, water with lemon (443 calories)

Snack equaling about 130: Things like pretzels, fruit or low fat yogurt are a few ideas to round out the rest of your calories. There's all sorts of frozen entrees you can buy at the store for around 300 calories if you want to take advantage of a pre-measured meal.

-- Contributed by: Donna Sundblad

I would like a sample menu of a 1200 calorie diet

-- Contributed by: Sandra Farkas

Great advice, Melody. Thanks.

-- Contributed by: Donna Sundblad

Hey Mary,

The best thing I can recommend if you are having a hard time exercising because of your knees is water aerobics! Most local pools have cheap classes that you can take a few times a week, and it takes all of the stress of impact off of your knees. If you have chlorine sensitivities, you might want to check around and see if any of your local gyms have salt-water pools.

I know you said that getting on the floor is out, too, and I want to recommend yoga as well, but you need to get on the floor for that. However, there are some varieties of yoga that you can do sitting in a chair, and I suggest finding them and starting out. Yoga yelps you tone your muscles, and though they grow more slowly than they would with weight and endurance training, it does build muscle, and the more muscle you have, the more fat you will burn.

Start slow, don't tire yourself out, and remember to get enough healthy protein! Good luck!!!

-- Contributed by: Melody

Hi Juanita,

Chrons, Prednisone and weight gain certainly create a complicated set of cir...stances for the person who wants to lose weight. While taking prednisone weight gain is common for a number of reasons including:

Fluid retention
Increased calorie intake
Decreased physical activity.

Fluid is retained because Prednisone causes the body to retain sodium and lose potassium. This results in weight gain and bloating. One thing you can do to help avoid retaining fluids is to make sure your diet is low in sodium and higher in potassium. Potassium can be found in:

Bananas
Cantaloupe
Grapefruit
Lima beans

Another side-effect of Prednisone is an increase in appetite. To avoid gaining more weight lower your daily calorie intake by decreasing fat, and eating several small meals a day instead of 3 large ones. If you are unsure of your caloric intake, keep a journal to learn how much your eating now to help you develop a weight loss plan that will work for you.

A diet for patients with Chrons will vary from individual to individual. Even once you start a diet plan it may need to be changed, depending on whether symptoms are present or in remission. You'll want to check with your doctor for an individualized Crohn diet to help you lose your unwanted weight.

-- Contributed by: Donna Sundblad

I am a 33 yr od woman with Crohns Disease. I have gained alot of weight due to some of the med that I had been taking, Predisone being the top of the list. Now I have been doing better and I wanto know how do I lose the weight and not irritate my Crohns at the same time. I am on what they consider a low residue diet. I would appreciate a help in losin this extra weight. I am now 210+ pounds but I was never over 165 lbs. not even during my three pregnacies. Thank you for your help!

-- Contributed by: Juanita Johnson

Hi Mary,

Bad knees make exercising tricky. You need to exercise to lose weight which will be easier on your knees, but your bad knees make exercise difficult. It's a catch 22. You'll want to avoid things like squats, lunges or running. If walking is painful, you may want to try an elliptical exercise machine or exercise ball to help you on your weight loss journey. As you lose weight it will lighten the load on your knees and open the door to more exercise possibilities. I'd suggest you ask your doctor or a trainer for his or her suggestions for exercises that will work for you.

-- Contributed by: Donna Sundblad

I am going to try a couple of things to get rid of about 110 pounds that I am overweight, but I have one problem that I need some suggestions for until I can get enough weight off that I don't have problems with my knees like I do now. I am actually a candidate to have knee replacement done, but have been trying for a number of years to lose this weight with no success. I do work outside the home, but at a job where I am sitting a lot of the time, and the fact that my knees bother me a lot when I have to stand for very long does not help. I have limited mobility in them, and am unable to get down on the floor to do any type of exercises. Do you have any suggestions that might help. Even walking right now, causes me a lot of pain, and I am very tired of taking medication of any kind.

-- Contributed by: Mary

Hi Carol,

The first thing to do is get started, and it sound like you are ready. Taking that first step toward losing weight is a big one. You have to push pass all the excuses. No more waiting until Monday, or next week. Today is the day!

Here are a few steps to help direct your path:

Keep a food journal â€“ You already know that you eat in the middle of the night but to identify your eating patterns, write down everything you eat. For the first week, you'll track everything that goes in your mouth. Even if you lick the spoon while cooking. Write everything down. Don't worry about counting calories or carbs at this stage. For one week, you'll just write down everything to help you see what changes need to be made in order for you to lose weight.

Determine Your Motivation â€“ Once you've written down what you eat and when, you'll see a pattern. Like getting up in the middle of the night to eat. Ask yourself why you're eating. Are you really hungry? If so why? Did you skip a meal? Make poor nutritional choices that leave you hungry? The real question is: Are you hungry?

If you're not really hungry, don't eat. I know this is easier said that done, but you have to retrain yourself. Food is not the answer when you are tired, bored, stressed, lonely, etc. Be honest with yourself. If your hungry, eat; otherwise, find another way to spend your time. Emotional eating is one of the leading causes of weight gain.

Make a Plan â€“ Now that you've seen how much you eat, when you eat and have an idea of why you eat, it's time to make a plan of what to eat so you can lose weight. If you don't know where to start, take your idea weight times 10 and set that as your calorie intake for each day. For example, if your ideal weight is 130 plan to eat 1300 calories a day. If your ideal weight is 150 then set your limit at 1500 a day.

Go through your kitchen and get rid of all the foods that tempt you. If you love ice cream, don't have it in the house. Instead have healthy foods and snacks available. Plan to eat three meals a day. Include:

whole grains
fruits and vegetables
protein
healthy fat

Exercise

Get up and move. Try to incorporate exercise into your life 3-5 days a week. Walking is a great way to get in your exercise and it gets you out and away from distractions.

But remember before you start a weight loss plan, check with your doctor. He'll know your medical history and whether or not your diet needs to be specialized.

-- Contributed by: Donna Sundblad

i am 100 pds over weight i am a binge eater and i cant stay away from food my question is how do i start and what do i do at 3 in the morning when i ma starving my daughter says it cause i eat in the middle of the night i am over weight..I am trying to loss weight but what i am doing is working somethng got to give help me get started..i cant eat cereal and i need a good subitute help

-- Contributed by: carol

Hi Jennifer,

What a success story. A 100 lbs in 9 months! Not everyone will experience this kind of loss, but the fact that you were faithful to stay within your calorie count and incorporated 1 hour of cardio 3 days a week, shows the importance of consistency in diet and exercise if you want results. Your testimony will encourage others. Thanks so much for sharing your success.

-- Contributed by: Donna Sundblad

HI there! I did a 1200 calorie diet and lost 100 lbs in 9 months. I also worked out 3 days a week doing 1 hr of cardio each time.

-- Contributed by: Jennifer Y.

Hi Sandra,

If you decide to follow a 1200 calorie died you should seek the approval of a qualified dietitian or your health care provider. As with many diets, weight loss is quicker at the beginning of the diet, but combined with exercise, you'll have a good chance of reaching your weight loss goal by Christmas.

-- Contributed by: Donna Sundblad

Hi. i have lost 5 kilos in two months, but i want to loose three kilos more. Im 1.62cm height and 62 kilos now. I would like to be above 60 kilos, for xÂ´mas. Do you recomend me this 1200 calories diet? Actually i have a low carb diets, and my dayli calories intake esi more or less 1500. I drink like 2lt water dayly and do 1h of spinnig fron monday to friday I think this will be a good diet to loose this 3 kilos what do you think. thanks for your help

-- Contributed by: sandra

Hi C,

In general recommended calorie intake for men and women to lose weight is also determined by the level of physical activity the person enjoys. Men do generally require more calories than women. While a 1200 calorie diet will work for men, they can lose weight easily and maintain their energy by upping the calorie count to 1,300-1,500 calories per day.

-- Contributed by: Donna Sundblad

Hi Cassie,

Eating right does take planning with today's busy lifestyles. Try to plan 4 - 6 small meals and snacks daily. If you keep it simple, it will be easier to make a plan that you can follow. To start, make a list of foods you like. This can be used to help you see how to incorporate these foods into meal plans. From there add to the list as you think of new foods because variety helps keep you interested and motivated. Here are a few ideas of easy to pack foods you can make ahead of time to have on hand.

Hard boiled eggs
Pre-cut fruit
Low-fat yogurt
Tuna packed in water
Baby carrots
Raisins
Soup â€“ If you have a microwave at work this is an easy lunch option
Leftovers â€“ Making extra food at dinner can give you leftover for lunch

The idea is to cook once for the week, buy fruits and vegetables that are pre-cut or don't require preparation, and to use the time you do cook to make more than one meal. Along with this, be sure to drink 8-10 glasses of water.

-- Contributed by: Donna Sundblad

I am not much of a eater, I usually only eat dinner. I know that is bad. Some one said to take a week and write down what you ate and the fat and calories... It averaged out to about 1000 calories a day(including the drinks). People say to lose weight you should cut down on your calorie intake. When I told them how much i ate and then how much I weighed they couldnt beleive it. I also have PCOS, but there are a lot people who have that and they are not overweight. I do walk 3 miles 3 times a week and thats about it on activity. I was wondering how to do that, and I need to some how fix food to eat through out the day(I am just so busy and with my days its hard to plan things out) Do you think you can give me some tips.

-- Contributed by: Cassie

Is this for women and men?

-- Contributed by: C

At 300lbs, 1500, or 1700 calories even should put you in a huge deficet.

-- Contributed by: kate

Your best bet is to discuss the amount of calories you need with your doctor. There is calculator on the web site for the Mayo Clinic (dot com)on thier food and nutrition section. It can tell you how many calories to need to maintain your current weight.

Naturally, if you want to lose weight you will need to reduce your calories while increasing activity. How much you can safely reduce your calorie intake should be discussed with your doctor.

-- Contributed by: Kathleen Roberts

I too wonder how many calories i should eat to lose weight. i weigh 300 pounds. i have been eating1200 calories a day but i feel hunry.

-- Contributed by: heather

I weigh 180 pounds and wonder what the calorie count for me would need to be on average to lose 30 pounds.

-- Contributed by: tlferrell

Most experts agree that meals and snacks should be spaced about three hours apart to help your blood sugar stay level. If you eat breakfast at 7 am you will want a snack around 10 am and lunch around 1 pm.

As far as your individual calorie requirement, at 233 pounds you will need from 3029 to 3961 calories to maintain your current weight. This amout varies depending on how active you are.

In order to lose weight you will want to consume fewer calories. Your ideal amount of calories depends on you height, weight and other factors. Visit your doctor to determine what your weight should be. He can also help you determine how many calories you should consume each day to lose weight.

-- Contributed by: Kathleen Roberts

i weigh 233 pounds and i was wondering if this the calorie count for me what do you think

-- Contributed by: jessica

hi think i can stick to this plan what what hours would you sat to serve meals

-- Contributed by: jessica

Just eat at your normal meal times. Most experts agree that breakfast is very important. Meals should be small and frequent. Try spacing meals and snacks every few hours to keep your blood sugar level. Also, don't eat right before going to bed.

-- Contributed by: Kathleen Roberts

HI,

I think that I can follow this diet, What hours will you say to sever each meal.

-- Contributed by: Ryeressie Body

Yes, a total of 48-ounces of water each day is recommended. Six cups of water with each meal and snack would make it difficult to find room for food. :)

-- Contributed by: Kathleen Roberts

Are you suggesting we drink 6 cups of water TOTAL or 6 cups of water with each meal and each snack? That would be 36 cups of water each day, or 288 ounces of water, and we wouldn't have room for 1200 calories of food....

-- Contributed by: LisA

Kurt, you might want to add a tiny bit to this diet. Generally men need 1300 to 1700 calories a day. If you decide to follow the 1200 calorie diet, monitor how you feel and add a bit more if you are weak or overly tired.

Otherwise, congrats on your decision to make a change! :) I bet you'll be proud of next year's vacation photos.

-- Contributed by: Kathleen Roberts

I really like the range in this sample and I am already thinking of using this as a base with small changes for each other day of the week for variety. I just viewed my vacation photos, some from the beach, and think it is time! Thank you!

-- Contributed by: Kurt

wHAT IS NORMAL AMOUT OR PROTINE ONE CAM EAT IS THE ARE WALKING 30 MINUITS A DAY AND LIFTING WEIGHTS

-- Contributed by: MARY BORWN

Weight loss will vary from person to person.

-- Contributed by: Kathleen Roberts

how many pounds can I loss in 12 weeks?

-- Contributed by: blessing

Is this effective having this 1200 diet a day or how many weeks to gain your weight?

-- Contributed by: reanne

this is a sample of 1200 diet

-- Contributed by: RHONDA TEASLEY

I think this may be a more realistic approach. Maybe find a 1200 calorie menu for a week or two? What do you think?