Carrying excess body weight increases your risk of developing a chronic illness such as heart disease or diabetes. It also shortens your life span. Reducing your daily calorie intake can help you lose weight and improve both your health and quality of life. A 1,200 to 1,400 calorie diet is a low-calorie diet plan that can produce a 1 to 2 lb. weekly weight loss in most people. You should only follow this type of low-calorie diet under the guidance of your physician.
Healthy Foods
When limiting your calorie intake it can be difficult for you to meet your vitamin and mineral needs. Eating a variety of nutrient-rich, low-calorie foods can help you meet your essential nutrient needs while staying within your calorie needs. These foods include fruits, vegetables, whole grains, lean sources of protein, low-fat and nonfat dairy foods and heart-healthy oils. You may, however, still require additional supplementation. Talk to your doctor about a multivitamin and mineral supplement when following your low-calorie diet.
Diet Guide
You should eat three meals and one snack on your 1,200 to 1,400 calorie diet. Eating at regular intervals controls hunger and can help with your weight loss. Each meal should contain 340 to 400 calories and your snack, 150 to 200 calories. To help you meet your nutrient needs, try to incorporate as many food groups as possible into each meal. Use food labels, calorie count books, measuring utensils and food scales to help control portions and calories. It also helps if you keep a food diary to help track your intake.
Breakfast
For breakfast on your 1200 to 1400-calorie diet, you may have one scrambled egg served with two slices of reduced-calorie whole wheat toast with 1 tsp. of margarine, a small orange and 1 cup of nonfat milk. This meal contains about 360 calories. Using reduced-calorie foods, like the bread, can help you stay within your calorie budget without making you feel too deprived.
Lunch
For lunch, try a cold pasta salad made with 1/2 cup of cooked whole wheat rotini pasta tossed with 2 oz. of diced chicken breast, 1/2 oz. of low-fat diced cheese, 1 cup of cooked mixed vegetables and 2 tbsp. of fat-free Italian dressing, served with 2 cups of fresh berries. This lunch meal contains about 400 calories. The fiber in the whole wheat pasta, mixed vegetables and fruit takes your body longer to digest and can also aid in hunger control. These foods are also good sources of vitamin A and C, potassium, magnesium, folate and the B vitamins.
Dinner
A low-calorie dinner meal may include a 3 oz. portion of a broiled pork chop, a 6 oz. baked potato with 1 tsp. of margarine and 1 cup of steamed green beans. This dinner meal contains about 390 calories and is rich in iron, magnesium, vitamin C and zinc.
Snacks
Fruits and vegetables make good snack choices on your 1200 to 1400 calorie diet. They are low in calories and rich in essential vitamins and minerals. A healthy snack may include 1/2 cup of low-fat cottage cheese with 3/4 cup of diced pineapple, for about 150 calories.
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