A low-carb, 1,200 calorie a day diet could be strenuous on your body. In fact, consuming only 1,200 calories daily is considered the bare minimum, says registered dietitian Joanne Larsen of Ask the Dietitian. You must include foods rich in nutrients and low in calories to keep your metabolism running strong and your appetite suppressed. It's not recommend to stay on a 1,200-calorie diet for the long term; it should only be done to lose the last few pounds. Speak to your physician before starting any new diet plan.
Diet Details
Quick-weight-loss diets usually overemphasize one particular food or type of food, reports the American Heart Association. Include all three macronutrients--fat, carbs and protein--into your diet to create a balanced calorie intake and to avoid nutrient deficiencies. Divide your caloric intake into three small meals and one snack.
Food Choices
Choose to add high-protein, low-carb foods to your diet to speed up metabolic functions, reduce hunger pangs and stabilize energy levels. Whole foods such as fruits, vegetables, lean meats, low-fat dairy and whole grains are nutrient dense and will help you to reach your fitness goals. Processed foods that contain simple sugars, enriched or unbleached flour and white bread should be avoided.
Meal Planning
Plan for low-carb meals that contain 4 oz. of lean meat, plenty of vegetables and 1/2 cup of healthy starches. For example, breakfast could include a serving of fresh fruit and an egg white omelet filled with veggies. A lunch option could be a deli turkey wrap in a low-carb tortilla. Dinner may consist of a large salad with 4 oz. of chicken with low-calorie dressing; these meals will keep you within your 1,200-calorie limit. Also, include one healthy snack such as a handful of almonds, string cheese, carrot sticks or nonfat Greek yogurt.
Exercise
Regular exercise will help to speed up weight loss and help to maintain lean muscle mass. Losing more than 2 lbs. per week without exercise could be the result of losing muscle mass in addition to stored fat. If this is occurring, then consider slightly increasing calorie intake and adding strength training and cardiovascular exercise to your fitness regimen.
Considerations
Active adults may find their energy levels dwindling throughout the day when on a restrictive 1,200-calorie diet. Consider adding up to 200 to 300 calories to your calorie consumption to increase energy and fuel workouts. Men, who tend to be more muscular, may find it difficult to function on a low-calorie diet. Also, women should consider an iron supplement when committing to a reduced-calorie diet to meet their iron requirements.
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