The only proven way to lose weight and keep it off is to eat fewer calories than you burn, according to Medline Plus. When following a low-calorie diet for weight loss it is important to include a variety of healthy foods from each of the food groups to help you meet all of your nutrient needs. A 1,200-calorie diet is the lowest recommended calorie level for women to lose weight.
Breakfast
To help you stick to your low-calorie diet, limit your calorie intake to a set number at each meal. Keep a food diary to help you track your intake. A breakfast meal on the 1,200-calorie diet should contain about 300 calories. A 300-calorie breakfast meal may consist of a whole wheat English muffin with 1 tsp. of margarine, a boiled egg and a small orange. Another idea for breakfast may include 1 1/2 cups of puffed wheat or puffed rice cereal with 1 cup of skim milk, 1 cup of sliced strawberries and a string cheese. You can also have a 2 oz. whole wheat bagel with 1 tbsp. of peanut butter and a small banana. Use measuring cups and spoons to prevent eating too many calories.
Lunch
Choose low-calorie foods to help you feel full on the 1,200-calorie diet. Low-calorie foods include vegetables, fruits, whole-grains, lean proteins and nonfat dairy products. Limit your lunch meal to 400 calories. A 400-calorie lunch may include a ham sandwich with two slices of whole wheat bread, 2 oz. of 95 percent fat free ham, lettuce, tomato and mustard, served with a 6 oz. container of nonfat, sugar-free yogurt and 1/2 cup of unsweetened canned fruit. You can also have 1/3 of a cup of hummus with carrots and cucumber, 1 oz. whole wheat pita chips and a pear.
Dinner
Avoid drinking calories on a low-calorie diet. Drinks do not help you feel full and you may consume more calories than you need. Drink water, sugar free teas, diet soda or seltzer water. Each dinner meal on the 1,200-calorie diet should contain about 400 calories. A calorie-controlled dinner meal may consist of a 3 oz. portion of grilled chicken breast with a small baked potato with 1 tsp. of margarine, 1 cup of steamed green beans and a tossed salad with 1 tbsp. of salad dressing. You can also have one slice of cheese pizza from a small pie with a 1/2 cup serving of low-fat ice cream.
Snacks
Eating snacks can help you control hunger. You can have one 100-calorie snack on the 1,200-calorie diet. Snack ideas include 3 cups of air-popped popcorn, a small apple and 1 oz. of fat free cheese, 6 oz. container of nonfat sugar-free yogurt, one slice of toast with 1 tsp. of peanut butter, 30 grapes, 1/2 cup of unsweetened cold cereal with 1/2 cup of skim milk and a medium pear.
References
- American Heart Association: 1,200-Calorie Sample Meal
- Medline Plus: Tips for Losing Weight
- "Krauses Food, Nutrition and Diet Therapy"; L.Kathleen Mahan, Sylvia Escott-Stump; 1996
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