Unless you take in less calories than your body uses, you will not lose weight. You lose one pound each time your body uses 3,500 more calories than you consume. If you follow a 1,200-calorie low-fat diet, you will create this deficit faster than you would with a higher calorie diet.
Balanced Meals
A 1,200-calorie diet can make it difficult to meet all your nutritional needs, according to Karen Collins, a registered dietitian and nutritionist in Jamestown, New York. To help increase your nutrient content and add variety to your menu, eat a variety of foods. Collins advises breaking your menu down to include five servings of whole grains, four servings of lean protein, two servings of fresh fruit, two servings of fat-free or low-fat dairy, three servings of fresh or steamed vegetables, and three servings of fat, preferably unsaturated. You may still need to take a multi-vitamin even if you eat a well-balanced diet.
Fat Reduction
Fat contains nine calories per gram, while carbohydrates and proteins contain only four calories per gram, according to Stacy Nix, a registered dietitian and author of the book "Williams' Basic Nutrition & Diet Therapy." This means that the more fat you take in, the more calories you consume. Limit your total fat intake to less than 40 g of fat, which equals less than 30 percent of a 1,200-calorie diet. Saturated fat and trans fat can elevate cholesterol levels, so try to consume as little of them as possible. However, never try to eliminate fat completely because your body needs it to function properly.
Protein Alternatives
Meat and other animal-based proteins contain more saturated fat than plant-based proteins, according to Collins. To maintain a 1,200-calorie diet, you may need to replace some animal proteins with plant proteins. Good sources of plant proteins include legumes, nuts, seeds, fruits, vegetables and whole grains. Ensure you get enough protein by including a variety of these foods into your daily meal plan.
Controlling Hunger
You can do many things to help control your hunger. Start by planning to eat three meals and one snack each day. You need to drink at least eight glasses of water a day as when you feel hungry, you may actually be thirsty, advises Hall. Foods high in protein and fiber will keep you feeling full longer than foods full of fats and simple carbohydrates, so eat more fruits, vegetables and whole grains.
Considerations
Many people fail to get the proper nutrition when following this diet, advises Dr. Michael Hall, a family physician in St. Marys, Pennsylvania. Women should not eat less than 1,200 calories in a day and men should not eat less than 1,500 calories in a day without being under the care of a physician, states Medline Plus. If you exercise regularly, you need to consume even more calories. Many people feel hungry while following a 1,200-calorie diet. After going off of the diet, you may experience some weight gain unless you exercise regularly and continue to eat a healthy diet.
References
- Dr. Michael Hall; Family Practitioner; St. Marys, PA
- Karen Collins, MS, RD, CDN; Dietitian and Nutritionist; Jamestown, New York
- MedlinePlus: Tips for Losing Weight
- FamilyDoctor.org: What It Takes To Lose Weight
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