1200 Calorie Meal Plans For Weight Loss

Weight loss requires an adjustment in calorie consumption. Cutting calories through a combination of diet and exercise promotes healthy weight loss. A healthful, 1,200 calorie diet can help you reach your weight goals. However, not everyone needs to reduce calorie consumption to this level for weight loss success. Consult with your physician to determine the best weight loss plan for you.

Identification

A healthful 1,200 calorie diet consists of foods from every food group. Elements of a balanced, reduced-calorie diet include three healthful meals and one to two snacks or five to six mini-meals. No matter which meal pattern you choose, remain consistent in your approach since a regular eating pattern promotes weight loss. Breakfast is an important component of a healthy reduced-calorie diet. Skipping breakfast can sabotage your weight loss efforts and lead to indulgent snacking or overeating later on, according to the New Jersey Dietetic Association.

Significance

A caloric goal of 1,200 is safe for most women. Additionally, for men, a 1,200 to 1,600 calorie diet is suitable, according to the National Heart Lung and Blood Institute. However, you should consider your activity level when setting your calorie target. If you have an active lifestyle, a higher-calorie goal may be more appropriate for healthy weight loss. Make adjustments to your caloric goal if you feel excessively hungry. Adding just 100 to 200 calories can help curb hunger without significantly hindering your weight loss efforts.

Features

To ensure adequate nutrition, a 1,200 calorie diet must include plenty of fruits and vegetables, which are naturally filling and low in calories. Aim for at least three servings of both fruits and vegetables daily. Include three to four ounces of lean protein in your daily meal plans. Good options containing roughly 35 calories per serving include one ounce of turkey or chicken breast, fish fillet, canned tuna, two egg whites or one-half cup of beans, according to the National Heart Lung and Blood Institute. A balanced diet includes one to two servings of low-fat or fat-free dairy products, as well as five servings of grains.

Considerations

A diet consisting mostly of healthful foods will leave room for your favorite less-than-healthy foods in moderation, according to the Centers for Disease Control and Prevention. Enjoy them less often and in smaller amounts, and look for ways to trim calories and fat from your favorite dishes to make them more diet-friendly. Include occasional indulgences in your daily calorie count and balance any caloric differences with additional exercise.

Options

Careful menu planning helps you meet your nutritional needs with fewer calories. You can also cut calories from your diet by making small changes in your eating habits. To shave calories, the American Dietetic Association advises using smaller dinner plates, eating slowly, leaving at least a small amount of food on your plate, using smaller glasses and replacing high-calorie soft drinks, juices and coffees with water.