Cutting calories from your diet is one of the quickest and most efficient ways to jumpstart your weight loss program. A 1,200 calorie-a-day diet is an aggressive weight loss approach that may be a healthy choice for most adult women and some men. According to the Department of Health and Human Services, physically active men may require additional calories each day to meet their nutritional needs. Consult your doctor or dietitian to be sure 1,200 calories is enough for your needs.
Losing Weight
Weight loss results by simply taking in fewer calories than your body burns. This is a concept referred to as a calorie deficit by the Centers for Disease Control and Prevention. Since the average adult American consumes more than 1,200 calories per day, this diet plan can certainly help the majority of people lose weight. The CDC and HHS suggest losing weight at a rate of 1 to 2 lbs. per week, and they also state that a 1,200 calorie diet plan can help most adult women and men safely achieve this weight loss goal.
Foods
Eliminating unnecessary calories from your diet is the key to success on a 1,200 calorie diet; there's really no room to squeeze in calories from sugar, saturated and trans fats. Focus on nutritionally-dense foods, including vegetables, whole grains, fruit, low-fat dairy products, lean meats and nuts/seeds/legumes. The Dept. of HHS daily recommendation for a 1,200 calorie diets is 1.5-cups of veggies, 1 cup of fruit, 4 oz. of grains, 3 oz. of lean meat/beans, 2 cups of low-fat dairy and 17 g of healthy fats/oils.
Potential
To determine how much weight loss you could potentially achieve on a 1,200 calorie diet, first figure out your basal metabolic rate, or BMR. You can use a free online BMR calculator to quickly and easily figure this out. Your BMR is basically a measure of how many calories your body needs each day to maintain your current bodyweight. Subtract 1,200 from that number to determine your weight loss potential. For instance, a male with a BMR of 2,200 would be cutting 1,000 calories per day, or the equivalent of 2 lbs. of body fat per week. Be sure to factor in your calories burned during exercise when computing your BMR.
Meals
Eating more frequently can help to ward off hunger cravings. Try to consume three meals per day with one or two low-calorie snacks in between. For instance, eat 300- to 400-calorie meals for breakfast, lunch and dinner with one or two 50- to 100-calorie snacks in between each. Some healthy snack choices include a piece of fruit, low-fat yogurt or small bowl of popcorn. An example of a 300- to 400-calorie meal for breakfast may include a slice of whole wheat toast with jelly, small bowl of shredded wheat with low-fat milk, small glass of orange juice and cup of coffee.
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