A diet in the 1200 to 1300 calorie range will nearly always create a caloric deficit, enabling you to lose weight. A diet in this restricted calorie range, though, can potentially cause muscle loss and malnutrition, so be sure your food choices supply your body with the nutrients that it requires. This is particularly important if you are exercising, so speak to your doctor or a dietitian before beginning any weight loss diet. A 1200 to 1300 calorie diet should incorporate foods that are high in lean protein and nutrients and low in fat and carbohydrates.
Non-Fat Dairy Products
Dairy products are an important source of protein but they can be high in fat and calories if you are not careful. Selecting low-fat and fat-free products can help you restrict your calorie intake while still getting a supply of protein, calcium and vitamin D. Skim milk, non-fat cottage cheese and egg whites have no fat and are high protein. According to the U.S. Department of Agriculture's Nutrient Database, a cup of skim milk contains 9 grams of protein and 90 calories. A ½ cup serving of non-fat cottage cheese has no fat, 81 calories and 14 grams of protein. Egg whites are have no fat or carbohydrates and are entirely protein.
Lean Cuts of Meat or Fish
Fish and lean cuts of meat are very high in protein, have no carbohydrates and are low in fat. Lean cuts of meat include chicken, low-fat ham and low-fat pork. Fish like salmon, herring, tuna, halibut and trout are particularly healthy because the low amounts of fat they do contain are predominantly healthy unsaturated fats. The American Council on Exercise suggests canned tuna because it is the leanest of all fish and only about 130 calories per can. Tuna is a rich source of lean protein, omega 3 fatty acids, B vitamins, selenium and vitamin D. It is recommended that you grill or bake your food, as frying your food can add significant amounts of calories and unhealthy fats.
Legumes
Legumes are low in calories but very rich sources of protein and fiber. Fiber can make you feel "full" and may reduce cravings to eat more. Whole plain beans that have not been prepared with cheeses or sauces contain about 115 calories and 8g of protein per ½ cup serving. Low-calorie legume choices are chickpeas, black beans, pinto beans, lima beans and soybeans.
Fruts and Vegetables
In order to avoid vitamin and mineral deficiencies on a restricted 1200 to 1300 calorie diet, you will need foods that are rich in nutrients and low in calories. The American Council on Exercise recommends low calorie vegetables including spinach, artichokes and bok choy. Two cups of spinach contain a host of nutrients and only 14 calories. Fruit, because it can be high in sugar, should be eaten in moderate amounts -- grapefruit, oranges and watermelon are good choices. Make sure you buy whole fruits and not juices, as commercial fruit juices are filled with empty calories from simple sugars.
References
- ACE Fitness: Do Negative Calorie Foods Really Exist?
- United States Department of Agriculture: USDA National Nutrient Database
- Mayo Clinic: Exchange List: Meat and Meat Substitutes
- The Seattle Times: Health: A Protein-Rich, Low-Fat Diet Aids Weight Loss, Studies Say
- National Institutes of Health: National Heart Lung and Blood Institute: Low-Calorie, Lower Fat Alternative Foods
Member Comments