Your caloric needs are based on your BMR, or Basal Metabolic Rate, which is based on height, weight, age and gender. Consuming 1,200 calories per day is the bare minimum necessary to meet the body's nutritional needs. Committing to low calorie diet requires balance, by including all food groups and macro nutrients into your diet, and portion control, eating three 350 calorie meals and one 150 calorie snack.
Balance
It's important to have a balanced diet when committing to a 1,200 calorie diet. Include all three macro nutrients --- fat, carbohydrates and protein --- in your diet to stabilize blood sugar and energy levels. Diets that cut out a certain food group, such as the Grapefruit Diet, will cause reduced energy and nutrient deficiencies, according to the American Heart Association. A well balanced diet will help you to lose weight steadily and keep it off without feelings of extreme hunger or deprivation.
Healthy Food Choices
Nutrient dense foods should be the cornerstone of your diet to supply your body with a balance of fiber, protein, healthy fats, vitamins and minerals. Choose to include whole, natural foods into your diet such as fruits, vegetables, lean meats, whole grains and low fat dairy products.
Meal Plans
Each meal should include a source of lean protein, a 1/2 cup of whole grains and plenty of low calorie vegetables. A veggie omelet with a serving of fresh fruit is a sample breakfast. Lunch could be a large mixed green salad topped with 4 oz. of chicken or shrimp and low calorie salad. A dinner idea could be a 4 oz. turkey burger on a whole wheat bun with a side of steamed broccoli. Healthy, low calorie snacks include nonfat Greek yogurt, a handful of almonds or string cheese.
Exercise
If you experience a weight loss of more then 2 lbs. per week then you may be losing muscle weight in addition to stored fat. Consider adding more calories, strength training and cardiovascular exercise to your fitness routine to improve your body composition with a foundation of lean muscle mass.
Considerations
Active individuals may find it difficult to complete their workout on a 1,200 calorie diet. Those who find their energy levels to be lower then normal should consider adding 200 to 300 calories to their diet. Men, in particular, may find it strenuous to operate on restrictive diets as they tend to have more muscle on their bodies and require more calories to fuel their bodies. Also, women on a 1,200 calorie diet may need to take an iron supplement if they are unable to reach their iron requirements.
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