A 1,200 calorie-a-day diet plan is the most aggressive weight loss plan that the U.S. Department of Health and Human Services recommends for adult men. Diet plans containing 1,000 to 1,200 calories can help most women lose weight safely. While you can lose a substantial amount of weight following a 1,200 calorie diet, it's essential to ensure that you're getting proper nutrition at the same time.
Losing Weight
Weight loss requires that you create a calorie deficit. A calorie deficit occurs when you consume fewer calories than you burn. The difference in calories between your old diet and your 1,200-calorie plan dictates how much weight you can potentially lose. Consuming 500 to 1,000 calories less each day will lead to a weight loss of 1 to 2 lbs. per week, which is the Centers for Disease Control and Prevention's maximum recommendation. This assumes your physical activity remains the same; increasing your physical activity level leads to greater weight loss.
Foods
Sugar, saturated fats and alcohol contain empty calories, which contribute very little to your overall nutrition. You should limit or, even, eliminate them from your diet. You should focus on fruits, vegetables, whole grains fat-free milk and lean meats/nuts/legumes/eggs. Choose lower-calorie alternatives whenever possible and lower your portion size to meet your calorie needs.
Servings per Day
The Department of Health and Human Services offers recommendations from each food group for a 1,200 calorie diet, which include 1 cup of fruit, 1.5 cups of vegetables, 4-oz. equivalents of grains, 3-oz. equivalents of lean meats/beans, 2 cups of milk, 17 g of oils and 171 "extra," or discretionary calories each day. Be sure to eat a wide variety of foods, especially when it comes to vegetables and fruits. Additionally, consume at least half your grains from whole grain sources.
Sample Meal Plan
A sample meal plan for a 1,200-calorie diet might include 1 slice of whole wheat toast with a small amount of jam, 1/2 cup of shredded wheat or bran cereal with 1 cup of 1 percent milk, and a small glass of orange juice and/or coffee for breakfast. Lunch can consist of a turkey sandwich on whole wheat bread with low-calorie mayonnaise, served with a side salad with low-fat or fat-free dressing. You can also have an apple and water to drink. For a mid-afternoon snack, you can have air-popped popcorn or fruit. Dinner may consist of a 2-oz. portion of salmon lightly flavored with vegetable oil, a baked potato with a low-fat margarine spread, seasoned green beans, a dinner roll and iced tea.
Member Comments