Restrictive diets can be strenuous on the body because they typically cause feelings of extreme hunger and deprivation. Registered Dietitian Joanne Larsen notes that a 1,200 calorie diet is the bare minimum someone should consume on a daily basis. It's important to include nutrient rich foods into your 1,200 calorie diet plan to reach your nutritional needs.
Macronutrients
A diet restricted to 1,200 calories a day must include all three macro nutrients: fat, carbohydrates and protein. Fad diets that completely exclude a food group, such as the Grapefruit Diet, cause nutritional deficiencies and will not keep your hunger at bay, according to the American Heart Association. Divide a 1,200 calorie a day diet by creating three, 350 calorie meals and one, 150 calorie snack.
Whole Foods
Meals should consist of whole, natural foods such as a source of lean protein, vegetables and whole grains. For example, a sample breakfast should include a slice of whole wheat toast and a veggie egg white omelet. An easy lunch idea is a mixed greens salad with low calorie dressing, 4 oz. of chicken or shrimp and whole wheat crackers. Dinner can include a 4 oz. turkey burger, 1/2 of a whole wheat bun and steamed asparagus. Low calorie snacks ideas include nonfat Greek yogurt, carrot sticks, a handful of almonds or string cheese.
Misconceptions
A 1,200 calorie daily diet can promote portion control while staying nutrient dense. Meals that include 3 oz. of lean meat, 1/2 cup of starches and 1 cup of vegetables will remain balanced and low calorie. Foods with a unsaturated fat can be high in calories but will keep you satiated and are important for basic bodily functions.
Caution
A weekly weight loss of 2 lbs. or more could be attributed to the loss of lean muscle as well as stored fat. Add more calories to your diet and regular exercise to improve your body composition and promote lean muscle mass. Adding more calories to your diet may slow the process of weight loss but will help to keep you feeling fuller for longer and fuel your workouts.
Considerations
Active individuals may experience reduced energy levels on a 1,200 calorie a day diet. Adding more calories to your daily caloric intake could provide more energy throughout the day and increase performance during workouts. Women who commit to a restrictive diet, such as a 1,200 calorie diet, may find it difficult to attain their iron requirements.
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