A 1200 Calorie Weight Loss Plan

The best way to lose weight is to take in fewer calories than your body needs, according to the Harvard School of Public Health. In fact, calorie-restricted diets are the most commonly prescribed method of weight loss, says the authors of "Krause's Food, Nutrition and Diet Therapy," and most adults will lose weight following a 1,200-calorie weight loss plan.

Function

The 1,200-calorie weight loss plan is designed to help you get to a healthier weight. It is the recommended minimum number of calories for safe weight loss, according to Everydiet.org, because while it is considered a low-calorie diet, it should still adequately meet your nutritional needs.

Features

The 1,200-calorie diet is divided into three meals and one snack. Eating regularly helps control your hunger and prevents overeating, according the American Academy of Family Physicians. Each meal should consist of approximately 350 calories and the snack 150 calories.

Sample Menu

The 1,200-calorie diet works best if you choose more low-calorie, high-fiber foods. These foods offer bulk to help you feel full without adding a lot of calories, according to MayoClinic.com. You can start your day off with 1 whole wheat English muffin with 1 slice of fat free cheese, a small orange and 1 cup of light yogurt. A filling lunch may include a grilled chicken salad with 3 oz. grilled chicken breast, 2 cups mixed greens, 2 tbsp. fat-free salad dressing, a small whole wheat roll and 1 cup fresh strawberries. For dinner try 4 oz. grilled salmon, 2 cups of steamed broccoli and 1/2 cup roasted potatoes. Six cups of air-popped popcorn makes a low-calorie filling snack.

Benefits

You should lose weight quickly following the 1,200-calorie weight loss plan, according to Everydiet.org, motivating you to continue the plan. You can also eat whatever you want following the 1,200-calorie diet, as long as you stay within the calorie limits. The diet is also flexible and can be adapted to fit special dietary needs such as vegetarian or diabetes.

Considerations

The 1,200-calorie diet is a low-calorie diet, and you need to carefully plan your meals to make sure you are meeting all of your nutritional needs, according to Everydiet.org. As with any diet, in order for you to lose weight and keep it off, you need to follow it for the rest of your life, and the 1,200-calorie diet may make you feel tired and hungry, making it difficult to follow long-term.