When you limit your food intake to 1,200 calories a day, it's important to incorporate low-calorie foods that help you feel full. The timing of your meals and snacks also plays a role in your ability to stick with a low-calorie meal plan. Careful planning ensures you get the nutrients you need without feeling deprived. However, a 1,200-calorie diet is not appropriate for everyone. For example, men generally need at least 1,500 calories to meet nutritional needs. Women who are physically active may need more than 1,200 calories as well. Discuss your weight-management options with your doctor before starting a low-calorie diet, particularly if you have diet-related health problems.
Step 1
Plan three balanced meals of around 300 calories each. Fruits and vegetables are low in calories as well as in energy density and should make up 50 percent of each meal. Finish out your meals with one serving each of lean protein and whole grains.
Step 2
Reserve 300 calories to accommodate two snacks at 150 calories each. Plan your snacks to include two components, such as a grain and a protein or a fruit and a grain.
Step 3
Time your meals and snacks so that you eat every two to three hours, taking into consideration your natural hunger patterns. If you tend to graze midafternoon, for example, go ahead and plan to have one of your snacks around that time. If it helps you stay on track, divide your allotted 300 calories for snacks into three so that you have 100-calorie snacks three times a day.
Tips and Warnings
- Plan your menus ahead of time and create a shopping list based on your menus. This will ensure that you have healthy choices on hand and help you avoid buying unhealthy treats on impulse. If you constantly feel hungry on a 1,200-calorie diet despite incorporating balanced nutrition and regular eating patterns, you may need more calories. Try adding 100 to 200 calories to your meal plan. You may continue to have success with weight loss, as well as improve your chances of sticking with your diet long term.
References
- MedlinePlus: Tips for Losing Weight
- MayoClinic.com; Energy Density and Weight Loss: Feel Full on Fewer Calories; January 2011
- U.S. Department of Agriculture: Choose My Plate Homepage
- American Dietetic Association: Eat Right Nutrition Tips: Smart Snacking for Adults and Teens
- National Heart, Lung and Blood Institute: Healthy Eating Plan
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010: Appendices
Member Comments