While claims abound that certain foods or pills can help you lose weight, the only tried-and-true way is to reduce your daily calorie intake. A 1,200-calorie diet plan is a very low-calorie regimen that can help both men and women lose weight. Following a healthy and balanced menu plan can help you meet your nutrient needs, while still losing weight. Consult your physician before starting your weight loss plan.
Diet Guidelines
When following a low-calorie diet, eating more frequently can help control hunger and aid in weight loss. Your 1,200-calorie diet should consist of three 300-calorie meals and three 100-calorie snacks. To help ensure you meet your nutrient needs, try to include as many food groups as possible at each meal, choosing mostly low-calorie nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins and nonfat or low-fat dairy foods.
Breakfast
For breakfast, try a low-calorie omelet made with two egg whites and one yolk, 1/2 cup of cooked spinach and 1 oz. of low-fat Swiss cheese, served with one slice of whole wheat toast with 1 tsp. of margarine for 290 calories. The protein in the eggs and cheese and the fiber in the spinach and toast slow digestion for hunger management.
Morning Snack
For a healthy 100-calorie morning snack, try a 6 oz. container of nonfat, sugar-free yogurt. Yogurt can help you meet your daily calcium needs for bone health. Look for other calcium-fortified foods, such as breads and cereal, to help ensure you meet your daily needs on your low-calorie diet plan. Adults need 1,000 to 1,200 mg of calcium a day.
Lunch
A vegetable salad makes a filling base for your lunch meal. Have 1 cup of mixed greens, topped with 1/2 cup of sliced cucumbers, 1/4 cup of sliced tomatoes, 1/4 cup of grated carrots, 3 oz. of albacore tuna and 2 tbsp. of fat-free salad dressing, along with five whole grain crackers and a small orange for 325 calories.
Afternoon Snack
Satisfy your need for afternoon crunch with 1/2 cup of sliced celery served with 1 1/2 tsp. of peanut butter for 70 calories.
Dinner
Filling your dinner plate with low-calorie vegetables can maximize your nutrient intake and make you feel full. For dinner, have 3 oz. of roasted chicken breast, 3 oz. of baked potato with 1 tsp. of margarine and 1 cup of steamed broccoli for 310 calories.
Evening Snack
Finish your day with a nutritious low-calorie hot chocolate made with 1 cup of heated nonfat milk and 1 tbsp. of unsweetened cocoa for 100 calories.
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