While diet companies try to make you believe you cannot lose weight without their products, you can create a diet plan on your own. To lose weight, you must consume fewer calories than you burn. A 1,200-calorie-per-day diet will help most people lose weight. When designing such a diet, pay close attention to nutrition to ensure you get all the vitamins and minerals your body needs for proper functioning.
Step 1
Determine your meal strategy. Plan to eat either five mini-meals containing 240 calories each or three main meals of 300 calories each with two 150-calorie snacks. Choose the option that works best for your schedule and personal preferences.
Step 2
Write down meal options for one week, choosing foods from all the categories recommended by the U.S. Department of Agriculture Food Guide Pyramid. Aim for the minimum amount of recommended servings of each food group to stay within 1,200 calories. Make sure you include at least 5 oz. of protein, six 1/2-cup servings of grains, 3 cups of low-fat dairy, 1 1/2 cups of fruit and 2 1/2 cups of vegetables daily.
Step 3
Plan to eat between 26.6 g and 46.6 g of fat daily, which is 20 to 35 percent of 1,200 calories, the amount recommended by the Institute of Medicine. Eat heart-healthy, unsaturated fats found in nuts, avocados and olive oil to support important body functions and facilitate vitamin absorption.
Step 4
Include foods in your plan that have a low number of calories and lots of nutrition per serving. Opt for lean proteins such as shrimp, chicken breast and tofu and healthy carbohydrates such as fresh fruits and vegetables at most meals.
Step 5
Look up calorie counts for your designated meal options in a calorie book or at an online resource like Nutri-facts.com. Pay attention to serving sizes when finalizing your meal plan to make sure you do not overshoot your calorie goals.
Step 6
Shop for the week's worth of food as per your plan. Stick to your list so you do not bring tempting foods into the house that will cause you to derail from your diet. Clear high-calorie and junk foods from your cupboards.
Step 7
Keep a diary during the first week of your diet plan. Note which meals you enjoyed and which meals left you feeling hungry or lacking in energy. Use the information as you continue to plan your diet going forward.
Tips and Warnings
- For many people, 1,200 calories is too low and may lead to energy depletion and extreme hunger. MedlinePlus, a service of the National Institutes of Health, recommends that women not eat fewer than 1,200 calories per day and men below 1,500 calories per day. If you lose weight at a rate faster than 2 lbs. per week, consider adding in more calories to make your weight loss more gradual and sustainable.
- Consult with your doctor before embarking on any diet plan.
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