Is 1200 calories a day enough for weight loss. How does a 1200-calorie diet impact metabolism. What are the potential risks of extremely low-calorie diets. Are there better alternatives for sustainable weight management.

Understanding the 1200-Calorie Diet: Definition and Popularity

A 1200-calorie diet is a restrictive eating plan that limits daily caloric intake to 1200 calories. This approach has gained popularity among individuals seeking rapid weight loss, but it’s crucial to understand its implications fully. Many healthcare providers, including doctors and dietitians, often recommend low-calorie diets as a strategy for weight loss. However, the sustainability and long-term effects of such restrictive diets are subjects of ongoing debate in the nutrition community.

Why has the 1200-calorie diet become so popular? The allure of quick results often drives people to adopt extreme measures. Weight loss coaches, personal trainers, and popular dieting websites frequently promote 1200-calorie meal plans, promising rapid slimming. These plans typically emphasize “low-calorie,” “fat-free,” and “reduced-fat” foods to keep calorie intake low, often involving meticulous calorie counting.

How does a 1200-calorie diet compare to average caloric needs?

For most adults, a 1200-calorie diet falls significantly below their daily energy requirements. The average adult typically needs between 1800 to 3000 calories per day, depending on factors such as age, gender, height, weight, and activity level. Therefore, a 1200-calorie diet represents a substantial caloric deficit for most individuals, which explains its potential for rapid weight loss but also raises concerns about its sustainability and health implications.

The Science Behind Calorie Restriction and Weight Loss

Weight loss fundamentally comes down to creating a calorie deficit – consuming fewer calories than your body burns. A common recommendation for weight loss is to decrease calorie intake by 500-750 calories per day. For many adults, this translates to a diet of 1200-1500 calories per day for women and 1500-1800 calories per day for men.

Research has shown that low-calorie diets, including 1200-calorie diets, can indeed promote weight loss. A study involving 2,093 individuals with obesity demonstrated that a medically supervised 1200-calorie meal replacement diet resulted in an average fat loss of 4.7% over 12 months. Another study comparing different calorie-restricted diets found that after one year, those on a 1200-1500 calorie per day diet experienced an average weight loss of 15 pounds (6.8 kg).

What makes low-calorie diets effective for initial weight loss?

Low-calorie diets create a significant energy deficit, forcing the body to tap into its fat stores for energy. This leads to rapid initial weight loss, which can be motivating for dieters. The strict calorie limit also necessitates careful food choices, often resulting in the elimination of high-calorie, nutrient-poor foods from the diet.

The Pitfalls of Extreme Calorie Restriction: Metabolic Adaptations

While 1200-calorie diets may lead to rapid initial weight loss, they come with significant drawbacks. The human body is remarkably adaptable and responds to severe calorie restriction by implementing various metabolic changes to conserve energy. These adaptations can make long-term weight maintenance extremely challenging.

What metabolic changes occur during extreme calorie restriction?

• Increased appetite: The body produces more hunger-stimulating hormones to encourage increased food intake.
• Loss of lean body mass: The body may break down muscle tissue for energy, reducing overall metabolic rate.
• Reduced calorie burn: The body becomes more efficient, burning fewer calories for the same activities.
• Hormonal changes: Alterations in hormones that regulate metabolism, hunger, and satiety.

These metabolic adaptations explain why many individuals regain weight rapidly after ending a very low-calorie diet. A study of 57 people with overweight or obesity found that after following a very low 500-calorie diet or low 1250-calorie diet for 5 and 12 weeks respectively, participants regained 50% of the weight they lost over 10 months, on average.

Long-Term Effectiveness: Do 1200-Calorie Diets Lead to Sustainable Weight Loss?

While 1200-calorie diets may produce rapid initial weight loss, their long-term effectiveness is questionable. Research indicates that extreme calorie restriction often leads to greater weight regain compared to more moderate approaches. This “yo-yo” effect can be frustrating and potentially harmful to both physical and mental health.

Why do low-calorie diets often fail in the long run?

Several factors contribute to the long-term failure of very low-calorie diets:

1. Metabolic adaptations: As mentioned earlier, the body’s energy-conserving responses make maintaining weight loss difficult.
2. Unsustainability: Such restrictive diets are challenging to maintain over time, leading to eventual abandonment.
3. Nutrient deficiencies: Severe calorie restriction can make it difficult to meet all nutritional needs.
4. Psychological factors: Extreme restriction can lead to feelings of deprivation and potentially disordered eating patterns.

These factors have led many health experts to recommend eating patterns that use only small reductions in calorie intake to promote weight loss while minimizing negative metabolic adaptations.

Nutritional Adequacy: Can 1200 Calories Meet Your Body’s Needs?

One of the primary concerns with a 1200-calorie diet is its ability to provide adequate nutrition. While it’s possible to meet basic nutritional needs on 1200 calories, it requires careful planning and often the use of supplements.

What nutrients are most at risk in a very low-calorie diet?

On a 1200-calorie diet, individuals may struggle to consume sufficient amounts of:

• Protein: Essential for maintaining muscle mass and supporting various bodily functions.
• Essential fatty acids: Crucial for brain health, hormone production, and cell function.
• Fiber: Important for digestive health and feeling of fullness.
• Vitamins and minerals: Particularly iron, calcium, vitamin B12, and vitamin D.

Inadequate intake of these nutrients can lead to various health issues, including weakened immune function, poor bone health, and decreased muscle mass. Moreover, severe calorie restriction can lead to fatigue, irritability, and difficulty concentrating, impacting overall quality of life.

Health Risks Associated with Very Low-Calorie Diets

While short-term use of a 1200-calorie diet under medical supervision may be appropriate in certain situations, prolonged adherence to such a low-calorie diet can pose significant health risks.

What are the potential negative health effects of long-term extreme calorie restriction?

• Gallstones: Rapid weight loss increases the risk of developing gallstones.
• Malnutrition: Difficulty in meeting all nutritional needs can lead to various deficiencies.
• Reduced bone density: Low calorie intake may lead to bone loss, increasing the risk of osteoporosis.
• Muscle loss: The body may break down muscle tissue for energy, leading to decreased strength and lower metabolism.
• Hormonal imbalances: Extreme calorie restriction can disrupt hormone production, potentially affecting fertility and thyroid function.
• Increased risk of disordered eating: Severe restriction can foster an unhealthy relationship with food.

Given these risks, it’s crucial to approach any significant calorie restriction under the guidance of a healthcare professional who can monitor for potential adverse effects.

Alternative Approaches to Sustainable Weight Management

Given the potential drawbacks and risks associated with very low-calorie diets, many nutrition experts advocate for more moderate and sustainable approaches to weight management. These alternatives focus on creating a modest calorie deficit while ensuring nutritional adequacy and promoting long-term adherence.

What are some evidence-based alternatives to extreme calorie restriction?

1. Moderate calorie reduction: Aim for a deficit of 300-500 calories per day, which can lead to sustainable weight loss of 0.5-1 pound per week.
2. Focus on nutrient density: Prioritize whole, minimally processed foods that provide maximum nutrition for their calorie content.
3. Increase physical activity: Combining moderate calorie reduction with increased exercise can create a calorie deficit without severe dietary restriction.
4. Mindful eating: Practice eating slowly and paying attention to hunger and fullness cues to naturally regulate calorie intake.
5. Balanced macronutrient intake: Ensure adequate protein, healthy fats, and complex carbohydrates to support satiety and overall health.
6. Behavioral changes: Address emotional eating, stress management, and sleep habits, which all impact weight management.

These approaches not only promote gradual, sustainable weight loss but also foster overall health and well-being. They’re more likely to result in long-term success compared to very low-calorie diets.

Personalized Nutrition: Why One-Size-Fits-All Approaches Fall Short

The popularity of diets like the 1200-calorie plan often stems from their simplicity and the promise of quick results. However, nutrition is highly individual, and what works for one person may not be appropriate or effective for another. This is why personalized nutrition approaches are gaining traction in the field of weight management and overall health.

How does personalized nutrition differ from one-size-fits-all diets?

Personalized nutrition takes into account various factors that influence an individual’s nutritional needs and responses to different dietary patterns:

• Genetic factors: Variations in genes can affect how individuals metabolize nutrients and respond to different types of diets.
• Microbiome composition: The unique makeup of gut bacteria can influence how food is processed and nutrients are absorbed.
• Lifestyle factors: Work schedule, stress levels, sleep patterns, and physical activity all impact nutritional needs and eating behaviors.
• Medical history: Certain health conditions and medications can affect nutritional requirements and food tolerances.
• Personal preferences: Sustainable dietary changes must align with an individual’s food preferences and cultural background.

By considering these factors, personalized nutrition plans can provide more effective and sustainable approaches to weight management and overall health compared to rigid, one-size-fits-all diets like the 1200-calorie plan.

The Role of Professional Guidance in Weight Management

Given the complexity of nutrition and the potential risks associated with extreme dieting, seeking professional guidance is crucial for safe and effective weight management. Registered dietitians, nutritionists, and healthcare providers can offer personalized advice and monitor progress to ensure that weight loss efforts are both effective and health-promoting.

What benefits does professional guidance offer in weight management?

1. Personalized assessment: Professionals can evaluate individual needs, health status, and goals to create tailored plans.
2. Nutritional education: Learn about balanced nutrition and develop skills for long-term healthy eating.
3. Behavioral strategies: Gain tools to address emotional eating, stress management, and other behavioral factors influencing weight.
4. Monitoring and adjustment: Regular check-ins allow for plan modifications based on progress and changing needs.
5. Safe weight loss: Professional oversight helps minimize health risks associated with weight loss efforts.
6. Long-term support: Ongoing guidance increases the likelihood of maintaining weight loss and healthy habits over time.

Professional guidance can help individuals navigate the often confusing world of nutrition and weight loss, providing evidence-based strategies that promote both health and sustainable weight management.

Does It Work for Weight Loss?

Some people follow 1,200-calorie diet plans to promote fat loss and reach their goal weight as quickly as possible.

While it’s true that cutting calories is an effective way to lose weight, research shows that reducing calorie intake too drastically isn’t good for long-term health or weight loss.

This article reviews 1,200-calorie diets and covers the potential benefits and downsides associated with low calorie dietary patterns.

A 1,200-calorie diet is a way of eating that limits the number of daily calories that you consume to 1,200. This diet is considered a low calorie diet because it provides significantly fewer calories than most average adults need to maintain their weight.

Many healthcare providers, including doctors and dietitians, prescribe low calorie diets as a go-to strategy for weight loss.

A common recommendation to spark weight loss is to decrease calorie intake by 500–750 calories per day. This usually translates to a low calorie diet of 1,200–1,500 calories per day for adult women and 1,500–1,800 calories per day for adult men (1).

Note that 1,200 calories is at the low end of the recommended low calorie diet ranges for women.

Some researchers categorize low calorie diets as dietary patterns that deliver between 800–1,200 calories per day, while very low calorie diets are categorized as diets that deliver fewer than 800 calories per day (2, 3).

These diets are typically followed for short periods of weeks to months to promote rapid weight loss.

Low calorie and very low calorie diets are commonly used in clinical settings under medical supervision, such as weight loss centers, but they’re popular with the general public as well.

In fact, many weight loss coaches, personal trainers, and popular dieting websites offer 1,200-calorie meal plans, promising that following a 1,200-calorie diet will help you “slim down fast.”

These diets typically promote the use of “low calorie,” “fat-free,” and “reduced-fat” foods to help keep calorie intake low and usually involve calorie counting so that dieters make sure they’re staying under their daily limit.

While a 1,200-calorie diet may be appropriate in the short term in certain situations, 1,200 calories are far too few for the majority of adults.

Plus, while you may initially experience fast weight loss when dramatically reducing your calorie intake, studies show that low calorie diets rarely work for keeping weight off for good (4, 5).

Summary

A 1,200-calorie diet is considered a low calorie diet. Low calorie diets are used to promote fast weight loss and sometimes prescribed by healthcare professionals.

Creating a calorie deficit is necessary for weight loss. Cutting calories by 500–750 calories per day, as some health professionals advise, is likely to encourage weight loss, at least in the short term.

Many studies have shown that following low calorie diets, including 1,200-calorie diets, can promote weight loss.

For example, a study in 2,093 people with obesity demonstrated that a medically supervised 1,200-calorie meal replacement diet resulted in an average fat loss of 4. 7% over 12 months (6).

In another study, adults followed a commercial weight loss program that provided either 500, 1,200–1,500, or 1,500–1800 calories per day.

After 1 year, those on the 1,200–1,500-calorie-per-day diet experienced an average weight loss of 15 pounds (6.8 kg). However, 23% of the 4,588 people following the 1,200-calorie diet dropped out of the study (7).

Studies have found that while initial weight loss using low calorie diets like 1,200-calorie diets is typically rapid and substantial, it’s often followed by greater weight regain, compared with diets using only moderate calorie restriction.

In the commercial weight loss study mentioned above, the researchers observed that rapid weight loss during the first 3 months was associated with greater regain during the 9-month weight loss maintenance phase in all three of the diet groups (7).

Another study in 57 people with overweight or obesity noted that after following a very low 500-calorie diet or low 1,250-calorie diet for 5 and 12 weeks, respectively, study participants regained 50% of the weight they lost over 10 months, on average (8).

This is because low calorie diets induce metabolic changes that conserve energy and prevent weight loss, including increased appetite, loss of lean body mass, and reductions in the number of calories burned, all of which make long-term weight maintenance difficult (9, 10, 11).

This has led many health experts to recommend eating patterns that use only small reductions in calorie intake to promote weight loss while minimizing the negative metabolic adaptations that are associated with low calorie diets (12).

summary

Although following a low calorie 1,200-calorie diet is likely to result in weight loss, the chances of keeping the weight off are slim.

Following a 1,200-calorie diet may provide some health benefits, but it’s important to note that these benefits are associated with calorie restriction, in general, and not specific to 1,200-calorie meal plans.

Regularly consuming more calories than your body needs can lead to many health consequences, including weight gain, increased heart disease risk factors, and diabetes (13).

Fueling your body with the right number of calories is essential for the preservation of good overall health.

Many studies have shown that calorie reduction, in general, can benefit health by promoting weight loss, reducing heart disease risk factors like LDL (bad) cholesterol, and decreasing blood sugar levels and inflammation (14, 15, 16, 17, 18, 19).

There’s no question that losing excess body weight has positive effects on health and that staying within your individual calorie needs is best for your body.

However, the methods used to promote weight loss matter, and using very low calorie, restrictive dieting methods is strongly associated with increased chances of weight regain over time.

Therefore, while losing excess body weight can benefit your overall health, it’s important to choose healthy, sustainable weight loss methods over more extreme dietary patterns.

It should be noted that some research has shown that people with obesity or morbid obesity who follow low calorie or very low calorie diets under medical supervision lose weight and improve their blood sugar and lipid profiles, which can improve overall health (20).

Still, these diets are typically followed for short periods and usually associated with high dropout rates due to their restrictive nature.

Nonetheless, if you’re interested in following a low calorie diet for weight loss, it’s important to speak with a qualified healthcare provider for advice.

summary

Losing excess body weight and fueling your body with the right number of calories is important for overall health. Although 1,200-calorie diets are associated with some health benefits, these benefits are related to calorie reduction in general.

Calorie needs are highly individualized and depend on many factors, including body size, age, and activity levels. A 1,200-calorie diet is inappropriate for most adults, including smaller women.

Though calorie requirements vary from person to person and accurate needs can only be determined using specific equipment or calculations, the average adult woman needs around 2,000 calories per day to maintain her weight, while a man needs around 2,500 (21, 22).

Again, these numbers are only averages and don’t reflect the differences in calorie needs due to factors like age, activity levels, and height. However, these average calorie need estimations gives you an idea of how low 1,200 calories is.

A 1,200-calorie diet is much too low for most people and can result in negative side effects like dizziness, extreme hunger, nausea, micronutrient deficiencies, fatigue, headaches, and gallstones (23).

Furthermore, a 1,200-calorie diet can set you up for failure if long-term weight loss is your goal.

Restricting calories leads to metabolic changes in your body. These include increases in hormones like ghrelin and cortisol, which drive hunger, as well as a drop in resting metabolic rate (RMR), or the calories that you burn while at rest (12, 24).

This leads to greater chances of weight regain over time, as well as the vicious cycle of repeated periods of weight loss followed by weight regain that so many chronic dieters experience — which commonly leads to feelings of despair.

Weight cycling is detrimental to mental health, and research has shown that repeated dieting and weight cycling can stress the heart and may lead to a higher risk of eating disorders, type 2 diabetes, and increased mortality (25, 26).

summary

Cutting calories too severely can lead to negative side effects like nutrient deficiencies and fatigue. Low calorie diets rarely work for long-term weight loss and can lead to weight cycling, which negatively affects overall health.

Oftentimes healthcare providers and people looking to lose weight choose diets based on how quickly they can produce the desired results, failing to consider the long-term health consequences of overly restricting calories.

While choosing a restrictive, low calorie diet that delivers well below your daily calorie needs is likely to result in quick weight loss, keep in mind that some of that weight loss is in the form of muscle mass. Muscle loss and other metabolic adaptations can lower your RMR (12).

Large calorie deficits not only lead to unfavorable changes that make maintaining weight loss harder but also can take a serious toll on your emotional well-being.

The majority of research studies suggest that dieting doesn’t work and using healthier, less extreme weight loss methods is a better choice for supporting weight loss and weight loss maintenance over time.

For example, instead of cutting your intake down to 1,200 calories, which usually involves tracking every piece of food that crosses your lips, try a few of the following evidence-based, healthy weight loss tips:

• Eat whole foods. Whole foods, including vegetables, fruits, beans, fish, nuts, seeds, and eggs, should comprise the majority of your calorie intake. Whole foods are packed with the fiber, protein, and healthy fats your body needs to thrive.
• Cut out added sugar and fats. Reducing your fat and added sugar intake is a healthy way to promote weight loss. Common sugar- and/or fat-laden foods include soda, cakes, ice cream, candy, and sugary cereals (27).
• Cook more meals at home. Rely less on take out, restaurants, and fast food and cook more meals at home. People who cook more meals at home tend to weigh less and have a healthier diet than those who eat more meals outside the home (28).
• Increase daily activity. One of the best ways to promote healthy, sustainable weight loss is to create a calorie deficit by increasing the number of calories you burn. Try adding in daily walks outside, taking exercise classes, or joining a gym (29).
• Work with a knowledgeable healthcare provider. Weight loss can be intimidating and stressful. A knowledgeable dietitian or other trained healthcare provider can help you lose weight in a healthful way without extreme restriction.

While losing weight using healthy, sustainable dietary approaches may take more time, it reduces the unfavorable adaptations that occur during extreme calorie restriction and can help increase your chances of keeping the weight off for good.

Summary

When trying to lose weight, using less restrictive methods can help you achieve healthy, sustainable weight loss.

A 1,200-calorie diet is a low calorie eating pattern that typically involves counting calories and eating reduced calorie foods to promote quick weight loss.

Although a 1,200-calorie diet is likely to promote short-term, rapid weight loss, metabolic adaptations that occur during calorie restriction make keeping the weight off long term extremely difficult.

What’s more, 1,200 calories is well under the average number of calories that most adults — even small women — need to fuel their bodies.

While diets providing 1,200 or fewer calories are a popular tool for weight loss, it’s better for your overall health to choose a diet that fuels your body in a healthy way and promotes slow yet sustainable weight loss that can be maintained for life.

Does It Work for Weight Loss?

Some people follow 1,200-calorie diet plans to promote fat loss and reach their goal weight as quickly as possible.

While it’s true that cutting calories is an effective way to lose weight, research shows that reducing calorie intake too drastically isn’t good for long-term health or weight loss.

This article reviews 1,200-calorie diets and covers the potential benefits and downsides associated with low calorie dietary patterns.

A 1,200-calorie diet is a way of eating that limits the number of daily calories that you consume to 1,200. This diet is considered a low calorie diet because it provides significantly fewer calories than most average adults need to maintain their weight.

Many healthcare providers, including doctors and dietitians, prescribe low calorie diets as a go-to strategy for weight loss.

A common recommendation to spark weight loss is to decrease calorie intake by 500–750 calories per day. This usually translates to a low calorie diet of 1,200–1,500 calories per day for adult women and 1,500–1,800 calories per day for adult men (1).

Note that 1,200 calories is at the low end of the recommended low calorie diet ranges for women.

Some researchers categorize low calorie diets as dietary patterns that deliver between 800–1,200 calories per day, while very low calorie diets are categorized as diets that deliver fewer than 800 calories per day (2, 3).

These diets are typically followed for short periods of weeks to months to promote rapid weight loss.

Low calorie and very low calorie diets are commonly used in clinical settings under medical supervision, such as weight loss centers, but they’re popular with the general public as well.

In fact, many weight loss coaches, personal trainers, and popular dieting websites offer 1,200-calorie meal plans, promising that following a 1,200-calorie diet will help you “slim down fast.”

These diets typically promote the use of “low calorie,” “fat-free,” and “reduced-fat” foods to help keep calorie intake low and usually involve calorie counting so that dieters make sure they’re staying under their daily limit.

While a 1,200-calorie diet may be appropriate in the short term in certain situations, 1,200 calories are far too few for the majority of adults.

Plus, while you may initially experience fast weight loss when dramatically reducing your calorie intake, studies show that low calorie diets rarely work for keeping weight off for good (4, 5).

Summary

A 1,200-calorie diet is considered a low calorie diet. Low calorie diets are used to promote fast weight loss and sometimes prescribed by healthcare professionals.

Creating a calorie deficit is necessary for weight loss. Cutting calories by 500–750 calories per day, as some health professionals advise, is likely to encourage weight loss, at least in the short term.

Many studies have shown that following low calorie diets, including 1,200-calorie diets, can promote weight loss.

For example, a study in 2,093 people with obesity demonstrated that a medically supervised 1,200-calorie meal replacement diet resulted in an average fat loss of 4.7% over 12 months (6).

In another study, adults followed a commercial weight loss program that provided either 500, 1,200–1,500, or 1,500–1800 calories per day.

After 1 year, those on the 1,200–1,500-calorie-per-day diet experienced an average weight loss of 15 pounds (6.8 kg). However, 23% of the 4,588 people following the 1,200-calorie diet dropped out of the study (7).

Studies have found that while initial weight loss using low calorie diets like 1,200-calorie diets is typically rapid and substantial, it’s often followed by greater weight regain, compared with diets using only moderate calorie restriction.

In the commercial weight loss study mentioned above, the researchers observed that rapid weight loss during the first 3 months was associated with greater regain during the 9-month weight loss maintenance phase in all three of the diet groups (7).

Another study in 57 people with overweight or obesity noted that after following a very low 500-calorie diet or low 1,250-calorie diet for 5 and 12 weeks, respectively, study participants regained 50% of the weight they lost over 10 months, on average (8).

This is because low calorie diets induce metabolic changes that conserve energy and prevent weight loss, including increased appetite, loss of lean body mass, and reductions in the number of calories burned, all of which make long-term weight maintenance difficult (9, 10, 11).

This has led many health experts to recommend eating patterns that use only small reductions in calorie intake to promote weight loss while minimizing the negative metabolic adaptations that are associated with low calorie diets (12).

summary

Although following a low calorie 1,200-calorie diet is likely to result in weight loss, the chances of keeping the weight off are slim.

Following a 1,200-calorie diet may provide some health benefits, but it’s important to note that these benefits are associated with calorie restriction, in general, and not specific to 1,200-calorie meal plans.

Regularly consuming more calories than your body needs can lead to many health consequences, including weight gain, increased heart disease risk factors, and diabetes (13).

Fueling your body with the right number of calories is essential for the preservation of good overall health.

Many studies have shown that calorie reduction, in general, can benefit health by promoting weight loss, reducing heart disease risk factors like LDL (bad) cholesterol, and decreasing blood sugar levels and inflammation (14, 15, 16, 17, 18, 19).

There’s no question that losing excess body weight has positive effects on health and that staying within your individual calorie needs is best for your body.

However, the methods used to promote weight loss matter, and using very low calorie, restrictive dieting methods is strongly associated with increased chances of weight regain over time.

Therefore, while losing excess body weight can benefit your overall health, it’s important to choose healthy, sustainable weight loss methods over more extreme dietary patterns.

It should be noted that some research has shown that people with obesity or morbid obesity who follow low calorie or very low calorie diets under medical supervision lose weight and improve their blood sugar and lipid profiles, which can improve overall health (20).

Still, these diets are typically followed for short periods and usually associated with high dropout rates due to their restrictive nature.

Nonetheless, if you’re interested in following a low calorie diet for weight loss, it’s important to speak with a qualified healthcare provider for advice.

summary

Losing excess body weight and fueling your body with the right number of calories is important for overall health. Although 1,200-calorie diets are associated with some health benefits, these benefits are related to calorie reduction in general.

Calorie needs are highly individualized and depend on many factors, including body size, age, and activity levels. A 1,200-calorie diet is inappropriate for most adults, including smaller women.

Though calorie requirements vary from person to person and accurate needs can only be determined using specific equipment or calculations, the average adult woman needs around 2,000 calories per day to maintain her weight, while a man needs around 2,500 (21, 22).

Again, these numbers are only averages and don’t reflect the differences in calorie needs due to factors like age, activity levels, and height. However, these average calorie need estimations gives you an idea of how low 1,200 calories is.

A 1,200-calorie diet is much too low for most people and can result in negative side effects like dizziness, extreme hunger, nausea, micronutrient deficiencies, fatigue, headaches, and gallstones (23).

Furthermore, a 1,200-calorie diet can set you up for failure if long-term weight loss is your goal.

Restricting calories leads to metabolic changes in your body. These include increases in hormones like ghrelin and cortisol, which drive hunger, as well as a drop in resting metabolic rate (RMR), or the calories that you burn while at rest (12, 24).

This leads to greater chances of weight regain over time, as well as the vicious cycle of repeated periods of weight loss followed by weight regain that so many chronic dieters experience — which commonly leads to feelings of despair.

Weight cycling is detrimental to mental health, and research has shown that repeated dieting and weight cycling can stress the heart and may lead to a higher risk of eating disorders, type 2 diabetes, and increased mortality (25, 26).

summary

Cutting calories too severely can lead to negative side effects like nutrient deficiencies and fatigue. Low calorie diets rarely work for long-term weight loss and can lead to weight cycling, which negatively affects overall health.

Oftentimes healthcare providers and people looking to lose weight choose diets based on how quickly they can produce the desired results, failing to consider the long-term health consequences of overly restricting calories.

While choosing a restrictive, low calorie diet that delivers well below your daily calorie needs is likely to result in quick weight loss, keep in mind that some of that weight loss is in the form of muscle mass. Muscle loss and other metabolic adaptations can lower your RMR (12).

Large calorie deficits not only lead to unfavorable changes that make maintaining weight loss harder but also can take a serious toll on your emotional well-being.

The majority of research studies suggest that dieting doesn’t work and using healthier, less extreme weight loss methods is a better choice for supporting weight loss and weight loss maintenance over time.

For example, instead of cutting your intake down to 1,200 calories, which usually involves tracking every piece of food that crosses your lips, try a few of the following evidence-based, healthy weight loss tips:

• Eat whole foods. Whole foods, including vegetables, fruits, beans, fish, nuts, seeds, and eggs, should comprise the majority of your calorie intake. Whole foods are packed with the fiber, protein, and healthy fats your body needs to thrive.
• Cut out added sugar and fats. Reducing your fat and added sugar intake is a healthy way to promote weight loss. Common sugar- and/or fat-laden foods include soda, cakes, ice cream, candy, and sugary cereals (27).
• Cook more meals at home. Rely less on take out, restaurants, and fast food and cook more meals at home. People who cook more meals at home tend to weigh less and have a healthier diet than those who eat more meals outside the home (28).
• Increase daily activity. One of the best ways to promote healthy, sustainable weight loss is to create a calorie deficit by increasing the number of calories you burn. Try adding in daily walks outside, taking exercise classes, or joining a gym (29).
• Work with a knowledgeable healthcare provider. Weight loss can be intimidating and stressful. A knowledgeable dietitian or other trained healthcare provider can help you lose weight in a healthful way without extreme restriction.

While losing weight using healthy, sustainable dietary approaches may take more time, it reduces the unfavorable adaptations that occur during extreme calorie restriction and can help increase your chances of keeping the weight off for good.

Summary

When trying to lose weight, using less restrictive methods can help you achieve healthy, sustainable weight loss.

A 1,200-calorie diet is a low calorie eating pattern that typically involves counting calories and eating reduced calorie foods to promote quick weight loss.

Although a 1,200-calorie diet is likely to promote short-term, rapid weight loss, metabolic adaptations that occur during calorie restriction make keeping the weight off long term extremely difficult.

What’s more, 1,200 calories is well under the average number of calories that most adults — even small women — need to fuel their bodies.

While diets providing 1,200 or fewer calories are a popular tool for weight loss, it’s better for your overall health to choose a diet that fuels your body in a healthy way and promotes slow yet sustainable weight loss that can be maintained for life.

1200 calorie per day diet: a menu of satisfying foods

You must be unhappy with your figure in some way. Why else would you read this article? Yes, and girls who are completely satisfied with their appearance can only be found on the pages of glossy magazines or in some kind of reserved place.

What is the most important thing for you in your diet? That’s right, don’t try too hard and quickly lose weight to the size of a top model. And, although it seems like some kind of fantasy, there are such effective diets. For example, a 1200 calorie diet, which we will tell you about in this article. True, we do not promise easy results.

In this article:

1200 calorie diet planPros and cons of the 1200 calorie diet Tips for the 1200 calorie diet Sample diet
Photo: @breakingpic

The diet is, in fact, extremely simple. Bes sms and registrations, the need to sacrifice someone on a full moon or the use of a potion infused with the wool of a young unicorn. You just need to consume no more than 1200 calories per day.

The fact is that there is a norm of calories, usually about 2000, which your body needs for various things useful for you with it. Like breathing, digestion, sports and even sleep. If you have eaten much more calories than the body has had time to spend, then the excess is stored in reserve in the form of fat.

If you have received less calories than you need, or you have gone in for sports and spent more energy than usual, then the body compensates for the lack with old reserves and fat, respectively, will become less.

This is what the 1200 calorie diet is designed for. You will not give him what he is supposed to, and the body will have to scrape through the bottom of your fat reserves. And that’s exactly what you need, right?

Pros and cons of a 1200 calorie diet

It would seem that everything is simple. At the most, you’ll have to put in the effort of counting calories in one of the many apps on your phone. But everything is not as simple as it seems.

Daily food diary for 1200 kcal

Pluses of the diet

• The diet is really effective. It allows you to lose up to one kilogram per week;
• It is approved by doctors who prescribe it to patients with diabetes and those who need to lose weight urgently;
• Weight loss reduces risk of diabetes, heart disease;
• There is no need to give up your usual products. You can eat everything, the main thing is not to go beyond 1200 calories.

Disadvantages of the diet

• As mentioned above, your body needs these calories for very important things. Therefore, taking them away for a long time is not a good idea. Therefore, you can sit on this diet for a maximum of a couple of months, while always monitoring your condition with a doctor;
• If you do not stick to this diet all the time (and you should not do this) and return to your usual diet, then the weight will also return and quite quickly;

• If you love sports, then they will have to sacrifice. This number of calories will be enough to provide the body, but there will be no strength for records. The only option may be, perhaps, yoga and walking;
• It is not at all necessary that your body decides to use fat stores. It is likely that he will split your muscles;
• Such a significant calorie deficit will result in headaches, dizziness, nausea, persistent hunger, micronutrient deficiencies, gallstones, and weakness;

• Metabolic slowdown;
• Increased heart workload and increased risk of type 2 diabetes;
• Psychological disorders (various eating disorders).

1200 Calorie Diet Tips

If you still decide that this diet is for you and you are determined to stick to it, you will soon realize that it is not so easy. This is a “lifeline” on your stomach for you, a reason for frustration and the reason why new jeans do not fasten, your body thinks otherwise. For him, this is a strategic reserve for a rainy day, and he does not intend to part with them just like that. Therefore, it will be dirty to play.

For example, you will begin to secrete special hormones (now there will be smart words) cortisol and ghrelin, which will make you crazy hungry. And your body can easily decide to go into energy-saving mode, slowing down your metabolism. So he will spend much less calories, even during rest. Accordingly, your weight loss will slow down.

By the way, and this is one of the disadvantages of this diet, a slow metabolism may well remain, which, in the future, will create problems if you decide to lose weight not by such extreme methods. But to overcome all this, follow these simple tips:

• First, go to the doctor and find out if you can even go on such a diet;
• To avoid deficiency of the necessary substances, take vitamins during the diet;
• Be sure to install a calorie counting app and buy a kitchen scale to measure portions;
• Be tough enough on yourself to stay within the 1200 calorie limit, but occasionally treat yourself to something tasty. This will help avoid breakdowns;
• Speaking of breakdowns. If you have already had dinner, having eaten 30 g of boiled chicken breast without salt and a nutritious lettuce leaf, clearly fitting into the calorie norm, and an hour later you find yourself in front of the refrigerator with a huge piece of cake in your hand, and the second piece is already being digested in your stomach, then do not you have to be too hard on yourself.

Remember that this happens. We are all human and have our weaknesses. Draw conclusions and decide for yourself how to avoid it. For example, as mentioned above, you can treat yourself to a small piece of sweets every couple of days;

• Of course you can do anything. But for the period of the diet, it is better to switch to something low-calorie.

It is unlikely that you will have enough cheese and sausage sandwiches for a day, considering that one will draw on a quarter of your calories. Lean on fruits, vegetables, boiled meat and fish. Give up fast food, white bread, pasta and sweets. Well, at least while you’re on a diet;

• For fewer calories, switch to boiled or baked foods. And if you have a double boiler, then this is generally wonderful.
• Make a menu and prepare it in advance so that there is always food suitable for a diet in the refrigerator.

Approximate ration

“All this, of course, is good,” you say. “But what should I eat?” The question is good and pertinent. Therefore, we have prepared a sample menu for you.

Photo by Daria Shevtsova: Pexels

Breakfast

Breakfast is considered the most important meal of the day. It is even, according to a well-known proverb, supposed to be eaten on its own and not shared with anyone. What can you eat in the morning?

• Oatmeal with fruits or berries.

This is a great breakfast option because oatmeal is full of nutrients and slow carbohydrates that will give you energy for a long time. At the same time, it is absolutely not necessary to boil it in milk or cook it at all. Pour hot water in the evening and by morning your porridge will be ready. Or put it in the oven. And to improve the taste of porridge, add a handful of berries or pieces of fruit to it;

• Low calorie yogurt with berries;
• Protein omelet with herbs and whole grain toast;
• One boiled egg and low fat cheese.

Lunch

An excellent option for lunch is a variety of soups that will remove the feeling of hunger, but will not have a high calorie content.

• Pumpkin soup with chickpeas;
• Vegetable soup;
• Whole grain bread with boiled turkey or chicken breast;
• Vegetable salad.

Photo by Daria Shevtsova: Pexels

Snack

This can’t be avoided, so keep fruit or a handful of nuts ready so you don’t break into something really high-calorie. You can also just drink a cup of green or herbal tea, without sugar, of course.

Dinner

Dinner depends on exactly how many calories you have left. Therefore, it can be both a small feast and a modest meal of half an apple.

• Baked salmon;
• Boiled cauliflower in batter from one egg white;
• Zucchini spaghetti with boiled chicken pieces;
• Brown or wild rice;
• Shrimp;
• Squash boats with low fat cheese;
• Boiled beef;
• Grilled pineapple.

In principle, this diet, with a careful and rational approach to it, is quite up to you. So, following our advice, you will definitely cope. But do not forget that 1200 calories is much less than the norm for an adult and you can harm yourself with such food. So be careful in pursuit of a beautiful figure.

What’s special about the diet

The 1200 calorie diet is one of the most common weight loss diets. It involves reducing the calorie content of food and proper nutrition, which allows you to lose weight.

It is impossible to stick to such a diet all the time. It only applies for a limited period of time. The principle of limiting the daily calorie intake usually leads to a deficiency of nutrients in a woman’s body, even if she prefers healthy food.

The system allows you to quickly lose extra pounds. It is considered the best of all known diets. It can give you quick results, but it can be dangerous for people who are inactive or have certain medical problems related to blood sugar or thyroid conditions. Therefore, before starting a 1200 calorie diet, you should consult your doctor.

Main features of the 1200 calorie diet:

• calorie restriction: the diet should contain no more than 1200 calories per day;
• fat restriction to 30% of total calories;
• increase protein intake to 30% of total calories;
• increased consumption of vegetables and fruits, which should make up the bulk of the diet;
• restriction of carbohydrate intake – no more than 40% of total calories;
• a variety of diet to provide the body with all the necessary nutrients;
• moderate physical activity for best results and well-being.

To improve metabolism, you can safely increase the amount of liquid consumed per day. It is recommended to drink at least 8 glasses of water a day to keep the body hydrated and reduce hunger. Food composition studies have shown that processed foods should be avoided. They can be high in added sugars and fats, which can add calories to your diet

It is important to plan your diet in advance to avoid temptations and to eat more than you should. To control the caloric content of the diet, you can keep a food diary or use applications for counting calories. If you feel very hungry or tired, it may be worth reviewing your diet or consulting a doctor.

In general, the 1200 calorie diet can help you lose weight, but you should make sure it’s healthy and check with your doctor before using it. It is also important to remember that the diet should be balanced and contain all the necessary nutrients.

An approximate 1200 calorie diet might look like this:

• breakfast: 2 egg omelet, 50 gr. tomatoes and 50 gr. spinach and a cup of coffee with milk;
• lunch: 100 gr. grilled chicken breast, 100 gr. green salad with cucumber, tomato and onion and a cup of green tea;
• snack: apple;
• dinner: 100 gr. fried veal, 100 gr. fried broccoli; a cup of herbal tea;
• before bed, a glass of low-fat yogurt.

It is important to note that rations may vary depending on individual needs and preferences, as well as the seasonality of foods. Also, don’t forget the importance of including a variety of foods in your diet to provide your body with all the nutrients it needs.

Benefits of the Obesity System

The 1200 calorie diet can help you lose weight because it limits your calorie intake. If you eat fewer calories than you expend during the day, you will begin to lose weight.

Restricting calories, reducing saturated fat and cholesterol in the diet may help improve heart health and reduce the risk of cardiovascular disease, as well as lower blood sugar, which may be beneficial for people with diabetes.

Following a strict diet can help develop self-discipline and self-control, which can lead to better overall health and increased self-confidence. However, a 1200 calorie diet may not be enough for some people, especially those who are actively involved in sports or have a high level of physical activity.

A diet that is too restrictive can lead to a lack of essential nutrients and cause various health problems. Therefore, before starting it, you should consult a doctor or nutritionist.

Are there any cons

Following a 1200 calorie diet can lead to a lack of important nutrients such as proteins, fats, carbohydrates, vitamins and minerals that are essential for maintaining health. Restricting your calorie intake can make you feel hungry and crave snacking, which can make it difficult to stick to the diet in the long run. A low-calorie diet can lead to binge eating, or overeating, when a person starts eating more than they need after they finish.

A diet that is too restrictive can cause muscle loss, which lowers the metabolic rate and makes it harder to lose weight. Restricting calorie intake lowers energy and mood levels. And this affects the performance and quality of life.

Before you begin to reduce the number of kilocalories to a minimum value, you need to familiarize yourself with its contraindications. Following the recommendations of nutritionists, you can enhance the effect through fractional meals, which should speed up the process for a woman at any age. Using this technique, you can achieve good numbers in a short time. For example, you can lose 5 kilograms in a month if you only follow this diet and do not exceed portion sizes.

1200 calories/day plus exercise

1200 calories/day …

August 13, 2016 9:41 PM

9 answers

February 05, 10:33 Go to

August 13, 2016, 22:11

#2

August 13, 2016, 22:41

900 02 #3

August 13, 2016, 22:55

#4

August 13, 2016 11:02 PM

#6

August 13, 2016 11:04 PM

#8

August 14, 2016 , 00:15

#11

August 14, 2016, 12:58

#12

Guest

People don’t use the word “eat” when talking about themselves. This is very hurtful to the eye and ear, author.

August 15, 2016, 12:10

#13

Attention

February 5, 10:33

#14

Guest

if you have a very active lifestyle, 300-400 calories are burned per day, then it is quite possible to eat 1500 per day. I lost 6 kg on 1200 calories without sports.

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