Low-calorie diets can be safe and healthy when done correctly. The Department of Health and Human Services (HHS) states that eating plans containing 1,000 to 1,200 calories per day can help most women lose weight safely, while 1,200 calories per day is the lowest recommended number of calories for adult men, obese women and physically active women who need slightly more calories for energy.
Foods
To stay healthy while on a 1,000 to 1,200-calorie diet plan, you must choose foods wisely. This means avoiding sugary drinks, such as specialty coffees, and high-calories foods filled with saturated fat. Instead, eat nutritionally-dense foods, such as vegetables, whole grains, fruit, low-fat dairy products, legumes and lean cuts of meat. Since your daily meals can only contain about 300 to 400 calories each, every single calorie counts.
Effects
The main benefit associated with low-calorie diets is the weight loss benefit. A 1,000 to 1,200-calorie diet plan can help most women lose weight at a healthy rate of 1 to 2 lbs. per week, while a diet plan of 1,200 calories can do the same for most men. Losing just 10 percent of your body weight has a significant effect on your overall health, as just modest weight loss reduces your risk of heart disease, high blood pressure, type 2 diabetes and stroke, notes the Centers for Disease Control and Prevention.
1,000 Calorie Diet
It is essential to get the nutrients you need while on a low-calorie diet. If you are on a 1,000-calorie-per-day diet, your daily meal plan should include 1 cup of fruit, 1 cup of vegetables, 3 oz. of grains, 2 oz. of lean meat/beans, 2 cups of milk and 15 g of fats/oils. Each meal should consist of about 300 calories. Eat a low-calorie snack if you get hungry between meals, such as a banana at about 50 calories. Keep discretionary calories -- added sugars, saturated fats and other "extra" calories -- to fewer than 165 per day.
1,200 Calorie Diet
The same food groups are recommended for the 1,200 calorie diet as they are for the 1,000 calorie-a-day plan, although the daily quantities are slightly greater. If you are consuming 1,200 calories, you should aim to include 1 cup of fruit, 1 1/2 cups of vegetables, 4 oz. of grains, 3 oz. of lean meat/beans, 2 cups of low-fat milk and 17 g of fat/oils in your daily meal plan. You can have up to 171 calories in added sugars, seasonings or saturated fats used in preparing your meals.
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