Diets limiting your calories to between 1,200 and 1,500 are most often used for weight-loss in adults. Women should not reduce their calories lower than 1,000 to 1,200 ; men should keep their calorie totals between 1,200 and 1,600. Follow a low-calorie diet that aligns with your lifestyle and offers an appropriate balance of calories and nutrients.
1,200-Calorie Food Pyramid Diet
Using the U.S. Department of Health and Human Services' 1,200-calorie food pyramid enables you to eat the recommended amounts of nutrients while maintaining your diet at around 1,200 calories. Be selective in choosing your foods. Focus on the quality of the nutrients by purchasing high-quality raw vegetables and fruits, lean meats and grains primarily made from 100 percent whole wheat. Eat about 4 oz. of grains, such as brown rice or bread, per day, 1 cup or 2 servings of frozen or fresh fruit and 3 oz. of beans or meat, such as fish or poultry. Consuming about 2 cups of calcium-rich milk, cheese or low-fat yogurt promotes bone health, and eating 1 1/2 cups of vegetables helps fill you up and gives you vitamins and minerals. The 1,200-calorie plan allows for 170 extra calories a day.
1,500-Calorie Food Pyramid Diet
If you are eating up to 1,500 calories and following the MyPyramid food plan, you can expand your food selection slightly over the 1,200-calorie levels. Eat up to 5 oz. of whole grains for a 1,500-calorie diet, along with 1 1/2 cups of fruits and up to 2 cups of vegetables. Consume the equivalent of up to 2 1/2 cups of milk products in the form of skim or soy milk, low-calorie cheese and soy or fat-free yogurts. You can have about 4.5 oz. of beans or meat each day. Never eat the skin on poultry and cut away any fat you see on beef. Track your food choices through MyPyramid.gov website or use another online source.
DASH Diet
The DASH diet, an acronym for Dietary Approaches to Stop Hypertension, can help your lower your blood pressure while losing weight at the same time. Monitor the number of servings of each type of food you eat to keep your calories between 1,200 and 1,500. Eat three to four 4- to 6-oz. servings of whole or unsweetened frozen fruits and unsalted, fat-free vegetables a day. Eating three servings will result in a slightly lower calorie consumption than eating four a day. The DASH diet at a 1,200- to 1,500-calorie level recommends 2 to 3 cups of fat-free or low-fat dairy, 5 oz. of only lean meats a day, and three to four servings of beans or nuts a week. Eat three whole-grain foods each day, limit your servings to 1 oz. sizes, and 2 oz. of healthy fats or an occasional sweet treat.
TLC Diet
The Therapeutic Lifestyle Changes diet not only sets lower calorie limits, but it also limits your cholesterol intake to help improve your overall cholesterol levels. Focus on percentages and grams of carbohydrates you consume when following the low-calorie versions of the TLC diet. Eat about one-half of your calories from carbohydrates, which equates to 600 calories on a 1,200-calorie eating plan and up to 750 if eating 1,500 calories. Limit fat intake to 30 percent, cholesterol to 200 mg, and keep the protein level in your diet at about 20 percent. Input the nutritional information from foods you eat into a calorie calculator to monitor your percentages of nutrients and calorie levels.
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