Calories measure the amount of energy the body uses. Doctors at the Cleveland Clinic report that a reduction in calories will result in weight loss, especially when more activity is added. The average active woman should ingest about 2,000 calories a day to remain healthy and maintain high energy levels, while men need closer to 2,500 calories. The 1,200-calorie menu plans will most assuredly help anyone lose weight, but they are typically only a temporary fix. While holding to 1,200 calories a day, dieters should plan where their calories come from carefully.
Eating Often
The American Heart Association (AHA) recommends eating more often when following a 1,200-calorie meal plan. The menu endorsed by the group includes two snacks during the day, one that totals about 150 calories. After a 300-calorie breakfast, they encourage dieters to stick with about 300 calories at lunch and less than 450 for dinner.
Fat
While all food contains calories, even fat-free foods, doctors at the Cleveland Clinic point out that protein and carbohydrates typically have about four calories per gram, while fat packs closer to nine calories per gram. Dieters can eat more than twice as much protein and carbs and take in fewer calories than diets high in fat. At the same time, fat is an important nutrient for energy reserves, protecting vital internal organs, insulating the body and protecting nerve tissue. People following a 1,200-calorie food plan should eat about 40 grams of fat in a day to get the recommend 30 percent of the day's nutrition of fat.
Protein
Another important nutrient that must be included in a daily meal plan is protein. Protein is an important ingredient for building red blood cells and fighting infection. Nutritionists at Diet.com recommend that 20 to 25 percent of the day's calories come from protein sources. Translated, that means you should get about 60 to 75 grams of protein. Lean sources of protein will help maintain the low-fat levels dieters should strive for.
Carbohydrates
Nutritionists at Diabetic Seniors recommend taking in about 50 percent of the day's calories in the form of carbohydrates. Their 1,200-calorie meal plans provide about 15 carbs in every serving, meaning dieters can have about 10 servings each day. Carbohydrates play the largest role in controlling blood sugar and should be well managed for every dieter, not just those with diabetes. By stretching out carb intake over the entire day, blood sugar levels are more likely to remain even and help to prevent heart disease and high blood pressure.
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