The recommended calorie intake for a sedentary person is around 1,600 to 1,800 per day. For those who are physically active, it may be around 2,200 to 2,400 per day depending on the extent of physical activity. According to this requirement, consistent consumption of fewer than 1,200 should result in weight loss.
A 1,200-calorie diet is a low calorie diet, which means you should only start it under a nutritionist's supervision. If your target is 1,200 calories, you should include at least four servings of vegetables and three servings of fruits each day to ensure that you meet your daily nutritional requirements. Additionally, make sure you stay hydrated throughout the day.
Calorie restriction does not mean that you need to restrict your diet to a small variety of foods. It emphasizes portion control so that you do not exceed eating 1,200 calories in a day.
Here is a sample diet plan and recipes you may follow if your target calorie intake is 1,200.
- Breakfast (approximate calories: 389, fat content 10 percent)
- One slice of whole-wheat bread with two teaspoons of jelly.
- Half a cup of shredded wheat or whole-grain cereal in a cup of one percent milk.
- This is followed by one cup of black coffee and one cup of orange juice.
- You may include half a cup of fruit in your breakfast, such as grapefruit.
- Lunch (total calories: 305, fat content: 16 percent)
- Whole-wheat bread slices (two) with two slices of lean protein (fish, chicken or unseasoned roasted beef).
- You may make a salad with lettuce or spinach, one tomato, low calorie mayo (one teaspoon) and seasonings, such as garlic powder, onion powder and celery.
- You can have an apple or watermelon along with these foods.
- Alternatively, you can have a tossed salad made with two cups of romaine lettuce or spinach, one-fourth cup of mushrooms, one-fourth cup onions, one-fourth cup celery or zucchini, a hard-boiled egg, half a cup of low-fat shredded cheddar cheese or any low-fat cheese of your choice and one medium tomato.
- You may add some berries for dessert to get your antioxidants, such as strawberries.
- Dinner (calories: 454, fat: 20 percent)
- Two slices of salmon grilled in 1.5 teaspoons of oil, a baked potato with one whole wheat bread, green beans or zucchini seasoned in margarine, carrots and unsweetened iced tea.
- Snacks:
- Have nuts, yogurt, whole-wheat crackers, watermelon, free foods, vegetable soups or broths or popcorn if you get hungry during the day.
- Free foods contain less than five grams total carbs or less than 20 calories per serving.
- Have nuts, yogurt, whole-wheat crackers, watermelon, free foods, vegetable soups or broths or popcorn if you get hungry during the day.
Note that your nutritional requirements may vary. Thus, it is prudent to take your doctor’s or nutritionist’s advice before following any new meal plan or low calorie recipes.
Will I lose weight if I eat 1,200 calories a day?
Nutrition does not mean only calorie counting. It is more important to eat foods that nourish your body and keep you in good spirits all day long. Various factors, such as genetics, hormones, lifestyle and age, play a role in weight loss. Metabolic studies conclude that most adults will lose weight when fed less than 1,000 calories a day though the effect may be short-lived. Even the so-called “metabolically resistant" to weight loss volunteers lost weight when they stuck to an 800 to 1,200 calorie diet.
A diet below 1,200 calories may not cause weight loss because your metabolic rate slows down, and your body interprets this situation as starvation. It undergoes hormonal adaptations to this perceived starvation, making you hungry and making it difficult to stick to a very low-calorie diet in the long term. These diets are indicated in certain conditions when rapid weight loss is needed, such as in cases of morbid obesity, a surgical procedure and so on.
A reasonable diet coupled with 150 minutes a week of regular physical activity, especially with two-day sessions of weight training remains the best way to lose weight in the long run. Try cutting down 400 calories per day from your diet instead of making drastic diet cut-offs at once, which you can help achieve by snacking on free foods throughout the day.
How many pounds a week will I lose eating 1,200 calories?
You should lose about one to two pounds per week depending on your daily calorie needs. Studies suggest that consuming 3,500 calories below your requirements causes one pound of weight loss.
To derive the maximum benefit out of this diet program, make sure you consistently follow these tips:
- Supplementation: Make sure you take vitamins D and B complex, as well as iron and calcium as prescribed by your nutritionist.
- Hydration: Take sips of water throughout the day to ensure you have about two to three liters of water every day. Ask your doctor if you have been advised of fluid restriction due to any health conditions, such as kidney diseases.
- Protein: Ensure you have enough protein each day by having half a scoop of protein powder with water or milk with breakfast or post-workout if you are planning to hit the gym or have a workout schedule. However, consuming protein powder is not essential if you are meeting your protein requirements through your diet.
- Avoid salt: Salt can make you bloat, crave food or contribute to “water weight” gain. Avoid salt as much as you can by replacing it with other seasonings, such as onion, garlic and chili powder.
- Free foods: Include free foods in your diet, especially as snacks, to avoid bingeing or feeling irritable all day long. These include iced tea, green tea, condiments, spices, celery, pepper strips, broccoli florets and cucumber slices.
- Stress management: Stress results in hormonal imbalances, metabolic upheaval and binge eating behaviors. Learn to manage your stress with meditation, yoga or indulging in your hobbies, as well as getting adequate rest and sleep.
QUESTION
Weight loss occurs in the belly before anywhere else. See AnswerHealth Solutions From Our Sponsors
Perreault L, Delahanty LM. Obesity in Adults: Dietary Therapy. UpToDate. https://www.uptodate.com/contents/obesity-in-adults-dietary-therapy?search=1200%20calorie%20diet&source=search_result&selectedTitle=2~150&usage_type=default&display_rank=2
Top What Is a 1,200 Calorie a Day Diet Related Articles
Diabetic Diet
A diabetic diet, or diabetes diet helps keep blood glucose levels in the target range for patients. Exercise and medication may also help stabilize blood glucose levels. Keeping track of when you take your diabetic medicine, keeping track of food choices, eating the proper amount of fruits, vegetables, carbohydrates, and fats will also help maintain proper blood glucose levels.
Nutrition Quiz
Even if you think you're getting enough fruits and vegetables per day, how can you be sure? Take the Diet & Nutrition Quiz to learn more about eating right.
Ketogenic Diet
These are low-carb diets -- the basic idea is to get most of your calories from protein and fat. There are some benefits, but you should be careful with them, especially if you have certain medical issues.
Popular Dieting Myths and Facts
Can't tell fact from fiction about weight loss and healthy eating? Discover the truth behind some of the most common diet and weight loss myths.
Fasting
Fasting: It's simple and trending, though it's been around for thousands of years. Find out whether it might be a good option for you, and what the risks and benefits are.
How Safe is the 3 Day Cardiac Diet?
The 3-Day cardiac diet is one of the popular fad diets for weight-loss. The diet claims a weight loss of about 10 pounds or 4.5 kilograms in a week.
Lose Weight No Dieting
Get surprising weight loss tips to help you slim down without starving or following a complicated diet. Lose weight without dieting.
Pregnancy Diet (Menu Plans)
When a woman is pregnant, she needs more vitamins, minerals, and other foods in her diet to stay healthy and deliver a healthy baby. A healthy pregnancy diet menu plan should consist of lots of fruits, vegetables, lean meats (unless you are vegan or vegetarian), and dairy. Examples of healthy pregnancy diet meal plans include holistic pregnancy diet, vegan or vegetarian diet, and low-carb diets. Begin your healthy eating plan around three months before you begin trying to conceive, and follow the same eating plan until after you have stopped breastfeeding. If you are overweight or obese, being pregnant is not the right time to try to lose weight. Discuss your options with your health care professional.
Salt & Low Sodium Diet Quiz
Do you love salt? Take the online Salt Quiz to get the facts about dietary salts and sodium in fruits, vegetables, processed foods, snacks and soups!
Sugar Quiz
Sugar lurks in surprising places. Take the Sugar Quiz to learn of the many ways sugar sneaks into your diet and see what you know about sugar and artificial sweeteners!
The 10 Best Diet Plans For Weight Loss
Diet means a reduction in calorie intake. For the optimal management of overweight and obese patients, a combination of diet, exercise, and behavioral modifications may be helpful. Weight loss is directly related to the difference between the individual’s energy intake and energy expenditure.
The Military Diet: Lose 10 Pounds in Just a Week
The military diet or the 3-day diet is one of the most popular weight-loss diets. Dating back to 1985, this fad diet claims a weight loss of about 10 pounds or 4.5 kgs in a week. The diet makes robust claims of faster and significant weight loss, detox, lowered cholesterol, and increased energy. None of these claims, however, have been scientifically substantiated.
Ulcerative Colitis Diet Plan
An ulcerative colitis diet plan can help a person with the disease avoid foods and drinks that trigger flares. There also are foods that can soothe ulcerative colitis symptoms during a flare. Types of ulcerative colitis plans include
- a high-calorie diet,
- a lactose-free diet,
- a low-fat diet,
- a low-fiber diet (low-residue diet), or
- a low-salt diet.
Self-management of ulcerative colitis using healthy lifestyle habits and a nutrient rich diet can be effective in management of the disease. Learn what foods to avoid that aggravate, and what foods help symptoms of the disease and increase bowel inflammation.
What Are the 7 Things You Need for a Balanced Diet?
There are seven essential factors for a balanced diet. They are carbohydrates, protein, fat, fiber, vitamins, minerals and water.
What Is the Number One Diet?
As per recent survey and analysis, research has confirmed that Mediterranean diet is the number one diet. As per research, people living in countries bordering the Mediterranean Sea live longer and are at low risk of cancer or cardiovascular ailments than other people.