There are no magic pills or potions that will help you lose weight. In order for you to get to your ideal body weight, you need to eat fewer calories than you burn. A 1,200-calorie diet is a low-calorie diet that can help most men and women lose weight. Consult your physician before starting any weight loss plan.
Diet Guide
A 1,200-calorie diet is a very low-calorie diet, which can make it difficult for you to meet your nutrient needs. Following a balanced diet that includes nutritious foods from each of the food groups can help. The exchange diet was developed by the American Dietetic Association and the American Diabetes Association to help people with diabetes manage their blood sugars and weight. But, you can also use the exchange diet to help you control portions and meet nutrient needs. A 1,200-calorie exchange diet would include five servings of starch, four servings of meat, two servings of vegetables, three servings of fruit, two servings of milk and four servings of fat. A serving of food in each group contains the same amount of calories, allowing you to stay within your calorie goals while still being able to include a variety of different food choices. Divide your food choices between three meals and two snacks. Eating more frequently can make it easier for you to manage hunger.
Breakfast
For breakfast on your 1,200-calorie diet, include one serving of starch, one serving of fruit, one serving of milk and one serving of fat. A sample meal may include one slice of whole wheat toast with 1 1/2 tsp. of peanut butter, and an 8 oz. container of nonfat, plain yogurt with a small banana. This meal contains 285 calories, and provides protein, fiber, calcium and potassium.
Lunch
For lunch, include two servings of starch, two servings of meat, one serving of vegetables and one serving of fat. You can make a healthy one-dish lunch meal consisting of 1 cup of cooked whole wheat penne pasta mixed with 1/4 cup of steamed asparagus and chopped asparagus and 1/4 cup of sliced grape tomatoes, 2 oz. of diced chicken breast and 1 tbsp. of low-fat balsamic vinaigrette. Lunch provides 320 calories and will help you meet your vitamin C, B-vitamins and iron needs.
Afternoon Snack
Fruit makes a healthy snack choice. It is low in calories and high in fiber, potassium, folate, vitamin C and vitamin A. Have one serving of fruit and one serving of fat for an afternoon snack, such as four fresh apricots and six almonds for 105 calories.
Dinner
Your dinner meal on your weight loss diet should include one serving of starch, two servings of meat, one serving of vegetables and one serving of fat. A sample dinner meal includes 2 oz. of grilled shrimp with a 3 oz. baked potato topped with 1 tsp. of margarine or butter and 1/2 cup of steamed spinach. This meal contains 265 calories and will help you meet your iron, vitamin C, vitamin A, magnesium, zinc and potassium needs.
Evening Snack
For an evening snack, include one serving of starch with one serving of milk. This may include 3/4 cups of whole-grain unsweetened ready-to-eat cereal with 1 cup of nonfat milk. Your snack provides 180 calories, calcium, B-vitamins and fiber.
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