Consuming 1200 calories a day is the minimum amount of a calories needed for basic bodily functions, says registered dietitian Joanne Larsen on the Ask the Dietitian website. Also, enforcing portion control and balance will help you to successfully adhere to a 1200 calorie diet.
Balance
A 1200 calorie diet requires the balance of all three macro nutrients -- fat, carbohydrates and protein -- to keep you satiated and boost metabolic functions. Diets that cut out a specific food group, such as the Cabbage Soup Diet or Grapefruit Diet, will cause nutritional deficiencies, says the American Heart Association.
Healthy Food Choices
Include nutrient dense foods in your diet to provide your body with protein, vitamins, minerals, fiber and healthy fats. Foods such as lean meats, fruits, vegetables, low fat dairy products and whole grains will ensure you get a balanced diet while staying low in calories. Avoid processed foods that are high in calories and low in nutrients such as white bread, crackers and chips.
Meal Plans
Aim for three 350-calorie meals along with one 150-calorie snack to reach your daily 1200 calorie intake. Each meal should include 4 oz. of lean meat, 1/2 cup of healthy carbs and plenty of vegetables. For example, a breakfast could include a vegetarian egg-white omelet with a slice of whole wheat bread. A large mixed green salad with 4 oz. of shrimp or chicken, low calorie dressing and a serving of fresh fruit. A dinner option could be 4 oz. of grilled salmon with 1/2 cup of brown rice and steamed asparagus. Healthy snack ideas include string cheese, carrot sticks, nonfat yogurt or a handful of almonds.
Exercise
Exercise can stop your body from breaking down and utilizing muscle for energy. If you experience weight loss of more than 2 lbs. per week then you may be losing lean muscle mass. Add strength training and cardiovascular exercise to your regimen to maintain muscle mass. Also, the calories burned through exercise will create a caloric deficit, which allows you to add more calories to your diet.
Considerations
Regular exercisers may have a weaker performance in the gym when participating in a restrictive calorie diet. Active individuals with low energy levels throughout the day or during exercise should consider adding 200 to 300 calories to their diet.
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