A 1,200 calorie a day diet is a safe and effective approach to dieting for most adult Americans, according to the Department of Health and Human Services. This is the fewest recommended number of calories for most adult men, active women and obese women. The popular diet review website, Every Diet, agrees with the DHHS, noting that 1,200 calories per day can help most people lose weight safely while maintaining proper nutrition.
Weight Loss 101
To lose weight, you must reduce your calorie consumption and burn more calories each day by exercising. This is a concept known as calorie deficit. A 1,200 calorie diet plan can help you create a calorie deficit considering most adults consume far more than 1,200 calories per day. By cutting 500 to 1,000 calories from your current intake, you can lose 1 to 2 lbs. per week, assuming you are currently eating just enough to maintain your bodyweight.
Potential
The advantage of a 1,200 calorie plan is the weight loss potential. A 2000 national survey conducted by the Centers for Disease Control and Prevention found that the average male consumes 2,475 calories per day and females slightly less at 1,833 calories. The average male would be reducing his daily caloric intake by about 1,275 calories by switching to a 1,200 calorie plan. That's equivalent to losing over 2 lbs. of body fat per week.
Considerations
The main consideration when cutting potentially 1,000 or more calories from your current diet is to make sure you get enough of the nutrients your body needs to be healthy. DHHS makes it easy to do this by setting standards when it comes to eating certain food groups. First, avoid added sugars, saturated fats and salty foods whenever possible. Instead, focus on whole grains, lean meats, nuts, seeds, legumes, vegetables, fruit, healthy fats, oils and low-fat dairy.
How Much?
Eat three small meals per day with one or two low-calorie snacks in between each. To ensure you're getting adequate nutrients in your 1,200 calorie plan, the DHHS offers recommendations. Eat 4 oz. of grains, 1 cup of fruit, 1.5 cups of vegetables, 3 oz. of meat and beans, 2 cups of milk, 17 g of vegetable oils and up to 171 calories on whatever you'd like each day. Eat a wide variety and types of foods but not all at one sitting. For instance, don't eat all your grains at one meal, all your vegetables at the next meal and meat and beans at the third meal.
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