An aggressive weight-loss approach is switching to a 1,200 calorie-a-day diet plan. However, this may not be the ideal choice for everyone. Some people, such as athletes or strength-training individuals, may require additional calories. That said, the U.S. Department of Health and Human Services offers a 1,200-calorie plan that it says can help most adult women and some men lose weight at a healthy rate while meeting their nutritional needs.
Foods
The HHS diet emphasizes the importance of fruits, vegetables, whole grains and low-fat dairy products. It's also low in saturated fats and added sugars from foods like fatty meats, sodas and sugary snacks. Protein is a key component of this 1,200-calorie plan; it includes lean meats, chicken, fish, eggs and nuts. Eat a wide variety of foods from each food group, and keep each meal balanced rather than eating all of your daily needs from any particular food group at one sitting, such as eating all your daily vegetable requirements at dinner.
Servings
Consume two servings of fruit per day, totaling 1 cup. Eat three servings of vegetables per day from a wide variety of sources, such as leafy green veggies and legumes, for a total of 1.5 cups per day. Consume about 4 oz. of grains, with at least half of that total coming from whole-grain sources like cereals or oatmeal. Aim for 2 cups of milk per day, preferably low-fat or fat-free milk. Limit intake of healthy fats and oils, such as from vegetable oils used during the cooking process, to 17 g per day. You can use the 171 calories left over at your discretion each day.
Meals
Eating more frequently can help ward off hunger and food cravings. Shoot for three meals per day with one or two snacks between each meal. This meal schedule will have you eating something every two to three hours. The average adult male in the U.S. consumes more than 2,400 calories per day, while women eat more than 1,800 calories, according to a 2000 survey the Centers for Disease Control and Prevention conducted, so 1,200 calories per day is quite a big change for the average person. Eating smaller meals more frequently can help a person adjust to the substantial difference in portion sizes.
Sample Day
In a 1,200-calorie meal plan, breakfast might include a slice of whole-wheat toast with jam, ½ cup of shredded wheat cereal with low-fat milk, a small glass of orange juice and a cup of coffee. A roast beef sandwich with veggies -- no cheese -- and an apple makes for a well-balanced lunch. A low-calorie dinner consists of a 2-oz. portion of salmon cooked in vegetable oil, a baked potato with margarine, ½ cup of seasoned green beans and carrots, a dinner roll, 1 cup of iced tea and water. Eat about 2.5 cups of popcorn for a snack when you get hungry between meals. According to the HHS, this meal plan totals just over 1,200 calories.
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