Counting calories is a practical and effective way to lose weight. Reduced-calorie diets can be nutritionally adequate; however, you do need to consume at least 1,200 calories per day. A well-balanced 1,200-calorie diet includes ample amounts of fruit and vegetables, lean protein and small amounts of healthy fats. Depending upon your activity level and starting weight, you may need to consume more than 1,200 calories a day for healthy weight loss.
Significance
A 1,200-calorie diet may be appropriate for weight loss if you are quite small and your daily calorie needs are low, or if you are hoping to jump-start your diet or lose a few pounds very quickly, recommends Fitness Magazine. Your 1,200 calories should include foods from all food groups and should allow for three meals a day, plus one snack, as well as plenty of water.
Size
You can opt for homemade meals or prepared ones on your diet. Allow 300 calories for breakfast, 400 calories each for lunch and dinner and 100 calories for a once-a-day snack, recommends Fitness Magazine. Portions are small, but should be adequate to keep your energy levels high, particularly if you include protein and whole grains at each meal. You can reduce hunger by choosing high-fiber, low-calorie foods to bulk up your meals.
Considerations
Choosing low-calorie foods is key when you are on a calorie-restricted diet. Opt for plenty of fruits and vegetables, lean protein and nutrient-dense whole grains. Include a small amount of olive oil or nuts for good-quality fats. Avoid high-calorie beverages, sweets and additional snacks to stay within your recommended total calorie intake.
Features
Select foods you enjoy on your diet. While a 1,200-calorie daily diet is quite restrictive, choose flavor-rich fresh foods and vegetables, as well as herbs and spices to keep your meals interesting. A 300-calorie breakfast can allow for hot or cold cereal with milk or fruit, frozen waffles or yogurt, fruit and nuts. Lunch possibilities include soups, sandwiches or salads. Choose a simply prepared lean protein and plenty of vegetables for dinner. Add a serving of a low-calorie and high-fiber prepared or homemade soup to your lunch or dinner for a convenient and filling meal. Many canned soups have as few as 60 calories per serving, reports the Campbell's Soup company.
Warning
While a 1,200-calorie-a-day diet can help you to lose weight, if you are heavy or quite active, this may not be enough calories to sustain weight loss at an appropriate weight. Consult your health care provider before you opt for a very low-calorie diet for more than a few days. Diets of 1,500 to 1,800 calories are more appropriate for many people, according to Fitness Magazine.
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