Bodybuilders often follow high-protein, low-calorie diets to retain muscle mass while dropping weight just before a competition. You do not have to be a bodybuilder to experience the potential weight loss benefits of a 1,200-calorie, high-protein diet plan. This type of diet is not for everyone, however, so check with your doctor to make sure it is appropriate for you.
Protein Needs and Choices
A high-protein diet usually consists of 30 percent or more of daily calories from protein. For a 1,200-calorie diet, this is about 400 calories, or 100 g of protein daily. Choose about 25 g to 30 g of low-calorie, high-quality proteins such as shrimp, chicken breast, tofu, beans, egg whites, non-fat dairy and white fish at all three 300 calorie to 350 calorie meals, and about 10 g of protein at each of two 100 caloriee to 150 calorie snacks. A 1 oz. serving of chicken breast contains 9 g of protein, 1 cup of milk contains 8 g and 1/2 cup of black beans contains 6 g.
Other Foods
Do not neglect other nutrients when upping your protein intake. Healthy carbohydrates such as whole grains, vegetables and fruits provide you with energy, fiber, antioxidants, vitamins and minerals. Unsaturated fats, particularly nuts, seeds, plant oils and fatty fish, help you feel more satisfied at meals and play an important role in vitamin absorption and proper hormone production. Your 1,200-calorie plan should still contain at least 45 percent carbohydrates and 20 percent fats, according to Institute of Medicine guidelines.
Example
A meal plan with 1,200 calories, 31 percent protein, 22 percent fat and 47 percent carbohydrates might begin with one whole egg cooked with four egg whites, 3 cups of raw baby spinach and ½ cup sliced mushrooms. Have 1/2 cup of raspberries and a glass of skim milk on the side. For lunch, have two rye crisp crackers with a salad made with romaine lettuce, 3 oz. of drained, water-packed tuna, chopped tomatoes and one-quarter of a sliced avocado. Dress the salad with 2 tbsp. of light balsamic dressing. At dinner, stir fry 3 oz. of chicken breast with 1 1/2 cups of bok choy, minced garlic and 1 tsp. of soy sauce. Serve it over 1 cup of steamed quinoa. For your snacks, have 16 almonds and later, a 1/2-cup serving of low-fat cottage cheese with 1/2 cup fresh blueberries.
Warning
A 1,200-calorie diet is the minimum amount a woman should consume daily, but is too low for most men and could lead to energy deficits and nutritional deficiencies. Without careful planning, a 1,200-calorie diet can also leave women nutritionally deficient. High-protein diets can aggravate certain conditions, such as kidney or liver disease.
References
- Ask the Dietitian: Overweight and Weight Loss
- Every Diet: High Protein Diets
- "Sports Medicine"; Macronutrient Considerations for the Sport of Bodybuilding; C.P Lambert, et al.; 2004
- Institute of Medicine; Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids; September 2002
- Medline Plus: Tips for Losing Weight
- American Heart Association: High Protein Diets
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