Is 1200 calories a day too little for sustainable weight loss. How does a 1200-calorie diet impact your body and metabolism. What are the potential risks and benefits of following a low-calorie diet plan. Can 1200 calories meet your nutritional needs.

Understanding the 1200-Calorie Diet: Definition and Purpose

A 1200-calorie diet is a restrictive eating plan that limits daily caloric intake to 1200 calories. This approach falls under the category of low-calorie diets, which are often prescribed by healthcare professionals for rapid weight loss. But is 1200 calories a day too little for most adults?

The 1200-calorie diet is significantly lower than the average adult’s caloric needs for weight maintenance. It’s designed to create a substantial calorie deficit, which theoretically leads to weight loss. However, the effectiveness and safety of such a restrictive diet are subjects of ongoing debate in the nutritional community.

Who Typically Recommends 1200-Calorie Diets?

Various healthcare providers, including doctors and dietitians, often prescribe low-calorie diets as a weight loss strategy. Weight loss coaches, personal trainers, and popular dieting websites frequently promote 1200-calorie meal plans, promising quick results. These plans often emphasize “low-calorie,” “fat-free,” and “reduced-fat” foods to keep calorie intake low.

The Science Behind Calorie Restriction and Weight Loss

Weight loss fundamentally relies on 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 for women and 1500-1800 calories for men.

Research has shown that low-calorie diets, including 1200-calorie plans, can indeed promote weight loss. A study involving 2,093 individuals with obesity found 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 showed that participants on a 1200-1500 calorie diet lost an average of 15 pounds over a year.

Short-Term vs. Long-Term Effects

While initial weight loss on low-calorie diets is often rapid and substantial, studies have found that it’s frequently followed by greater weight regain compared to moderate calorie restriction diets. This “yo-yo” effect can be attributed to several factors, including metabolic adaptations and increased appetite following periods of severe calorie restriction.

Metabolic Adaptations: How Your Body Responds to Severe Calorie Restriction

When you drastically reduce calorie intake, your body initiates several adaptive responses to conserve energy. These metabolic changes can make long-term weight maintenance challenging after following a very low-calorie diet.

• Increased appetite
• Loss of lean body mass
• Reduced metabolic rate
• Hormonal changes affecting hunger and satiety

These adaptations are your body’s natural defense against what it perceives as potential starvation. As a result, maintaining weight loss becomes increasingly difficult once you return to a higher calorie intake.

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

One of the primary concerns with a 1200-calorie diet is whether it can provide all the essential nutrients your body needs to function optimally. Severe calorie restriction can make it challenging to consume adequate amounts of vitamins, minerals, and other vital nutrients.

Potential Nutrient Deficiencies

When following a very low-calorie diet, you’re at risk of developing deficiencies in:

• Iron
• Calcium
• Vitamin B12
• Vitamin D
• Omega-3 fatty acids

These deficiencies can lead to various health issues, including fatigue, weakened immune function, and poor bone health. It’s crucial to consult with a healthcare professional or registered dietitian before embarking on such a restrictive diet to ensure you’re meeting your nutritional needs.

Physical and Psychological Effects of Severe Calorie Restriction

Following a 1200-calorie diet can have significant impacts on both your physical and mental well-being. While some effects might be positive in the short term, others can be detrimental to your overall health.

Physical Effects

• Rapid initial weight loss
• Potential loss of muscle mass
• Reduced energy levels
• Weakened immune system
• Hormonal imbalances

Psychological Effects

• Increased food preoccupation
• Mood swings and irritability
• Potential development of disordered eating patterns
• Social isolation due to dietary restrictions

It’s important to weigh these potential effects against the perceived benefits of rapid weight loss. For many individuals, the long-term consequences of severe calorie restriction may outweigh the short-term gains.

Alternative Approaches to Sustainable Weight Loss

Given the potential drawbacks of very low-calorie diets, many health experts now recommend more moderate approaches to weight loss. These strategies focus on creating a smaller calorie deficit while prioritizing nutrient-dense foods and sustainable lifestyle changes.

Moderate Calorie Reduction

Instead of drastically cutting calories, aim for a modest reduction of 250-500 calories per day. This approach is less likely to trigger severe metabolic adaptations and is more sustainable in the long term.

Focus on Nutrient Density

Prioritize whole, nutrient-dense foods that provide essential vitamins, minerals, and fiber. This ensures you’re meeting your nutritional needs even while in a calorie deficit.

Incorporate Regular Physical Activity

Combining moderate calorie restriction with increased physical activity can help create a calorie deficit while preserving muscle mass and metabolic rate.

Mindful Eating Practices

Develop a healthier relationship with food by practicing mindful eating. This can help you tune into your body’s hunger and fullness cues, preventing overeating without the need for strict calorie counting.

When Might a 1200-Calorie Diet Be Appropriate?

While a 1200-calorie diet is generally too restrictive for most adults, there are some situations where it might be appropriate under close medical supervision:

• Preparation for certain medical procedures
• Short-term intervention for severe obesity
• Management of specific medical conditions

It’s crucial to note that these scenarios should always be overseen by healthcare professionals who can monitor your health and adjust the diet as needed.

The Importance of Personalized Nutrition Plans

When it comes to weight loss and overall health, there’s no one-size-fits-all approach. Your individual calorie needs depend on various factors, including age, gender, height, weight, activity level, and overall health status.

Working with a registered dietitian or nutritionist can help you develop a personalized nutrition plan that supports your weight loss goals while ensuring you’re meeting your body’s nutritional needs. This tailored approach is more likely to result in sustainable weight loss and improved overall health.

Factors to Consider in a Personalized Nutrition Plan

• Basal metabolic rate
• Daily activity level
• Personal food preferences
• Medical history and current health status
• Long-term health and wellness goals

By taking these factors into account, a nutrition professional can help you create a balanced, sustainable eating plan that supports weight loss without resorting to extreme calorie restriction.

In conclusion, while a 1200-calorie diet may lead to rapid initial weight loss, it’s generally too restrictive for most adults and can have negative long-term consequences. Sustainable weight loss is best achieved through moderate calorie reduction, focus on nutrient-dense foods, regular physical activity, and personalized nutrition planning. Always consult with healthcare professionals before starting any significant dietary changes to ensure you’re making choices that support your overall health and well-being.

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 Diet: What to Know

Written by Martin Taylor

In this Article

• How Many Calories Should You Eat in a Day?
• Is the 1200-Calorie Diet Healthy? 
• Is the 1200-Calorie Diet Safe? 
• What Are 1200-Calorie Diet Results? 
• Examples of 1200-Calorie Diet Foods
• What Are the 1200-Calorie Diet Health Risks? 

Many popular diets are making their rounds on the internet. Whether you’ve found success or are searching for an alternative, there is a simple option. The 1200-calorie diet is designed to help you eat less without giving up certain foods. 

Consuming too many calories can cause weight gain and other health problems. Poor eating choices can raise blood sugar and bad cholesterol levels. High-calorie foods with few to no nutrients include: 

• Soda
• Chips
• Cookies
• Candy
• Chocolate

A 1200-calorie diet can help you lose weight by keeping you on a structured meal plan. This plan removes the extra calories you might get from snacks and sodas throughout the day. Yet, a diet isn’t for everyone. 

People use this diet to eat fewer calories than they expend through exercise. An eating plan built around your current weight with your goal weight and exercise level factored in can set you up for success. 

Below, you’ll find the pros and cons of the 1200-calorie diet.

The amount of calories you should eat daily isn’t black and white. There are some formulas you can follow to determine the recommended amount of calories you should eat to maintain weight. These are similar to the ones you can use to find a plan to lose weight. 

To start, multiply your current weight by 15. This is the number of calories you need to maintain your current weight. If you’re trying to lose weight, you’ll want to aim for a meal plan that keeps you under that number.

Determining your calorie intake also depends on your activity level. 

Sedentary. You may lead a sedentary lifestyle if you’re inactive or spend very little time doing cardio or strength training exercises. Examples of how you spend your time include reading, watching TV, or using the computer. A majority of your time is spent sitting down or lounging around. 

Light physical activity. This level of activity includes some casual, light walking. You may have hobbies that bring you outside and get you moving. These activities could include fishing, gardening, and walking your dog.  

Moderate physical activity. At this level of activity, you spend some time working out. You may spend about two to three hours a week in the gym or doing something active. These activities might include strength training, running, biking, or tennis. 

Consistent physical activity. Working out daily in some way means you’re consistently active. You may train regularly or compete in sports. These vigorous physical activities include playing volleyball, skiing, or running long distances. 

If you’re moving less, you might need to eat less calories. The calories you need to eat to lose weight revolve around the caloric deficit. The 1200-calorie diet focuses on how much you eat and less on what you eat.

The 1200-calorie diet can be healthy and effective if you design a plan that works best for your body type and hunger levels. It’s best not to restrict yourself, so choosing foods you enjoy that make you feel full is a great first step to making this diet work for you.  

Studies have shown that certain diets can be a safe and effective weight loss strategy. While this does depend on what you’re eating to fill your 1200-calorie plan, eating less to lose weight has other health benefits. 

This diet can be healthy if you plan ahead. You don’t want to start the diet with too many decisions to make and calories to count. Determine what you’ll be eating for your meals and snacks ahead of time to set yourself up for success.

A low-calorie diet is safe, but you should discuss it with your doctor. If you have diabetes or other health conditions, discuss the benefits of the 1200-calorie diet before trying it. 

The 1200-calorie diet is geared toward women. Men’s bodies require a higher caloric intake. This means that a typical woman can eat between 1200 and 1500 calories a day to lose weight. A typical male body needs about 1500 to 1800 calories daily to lose weight. 

But if you have diabetes and are on a low-calorie diet, you should monitor your blood sugar levels to avoid any problems. The change in your diet could affect your blood sugar regulation with insulin.  

The guidelines for weight loss change with new research, and the nutritional management of obesity is more challenging. While many weight loss programs claim to offer the only solution, restricted calorie diets will help you lose weight. It may not be feasible for you only to eat 1200 calories. 

By following the formula above and talking with your doctor, you’ll be able to find a safe caloric intake for your current weight and healthy goal weight. This will keep you from disrupting your body’s ability to absorb nutrients and “crash” dieting. 

Eating a healthy ratio of fats, carbohydrates, and proteins is the safer option for creating a sustainable meal plan. Eating a quality diet and maintaining a caloric deficit is a healthier alternative to restrictive diets that cut out whole food groups.

Eating less can help you feel more energetic and reduce weight gain. Reducing your overall calorie intake enables you to eat fewer foods with little nutritional content. Because you’ll want foods that help you feel fuller, you could choose low-fat options that keep you satisfied. 

The amount of weight you lose on a 1200-calorie diet depends on how active you are during the diet and other factors like your age, weight, and body composition. When setting weight loss goals, make sure you’re setting realistic, healthy standards. Small amounts of weight loss are beneficial to your overall health.

Success with the 1200-calorie diet is finding the right foods to fill you up and sticking to your meal plans. Creating a breakfast, lunch, dinner, and snack plan can help keep you on track to stay within 1200 calories. 

Some examples for breakfast include jelly on whole wheat toast with a glass of milk or orange juice. You may choose to swap toast for shredded wheat cereal instead.

Lunch food examples include sandwiches filled with protein and vegetables. An apple on the side and a glass of water can help make you feel fuller longer.  

Leafy greens, broccoli, cauliflower, cucumbers, and other similar vegetables are high in fiber and water. Adding these non-starchy vegetables to your lunch and dinner can help you feel full. 

If you need some dinner plans, you could make salmon, a baked potato, and vegetables like green beans or carrots. Depending on how many calories you have left, don’t be afraid to have a dinner roll and a sweet tea on the side.

There are health risks to the 1200-calorie diet. If any of the following apply to you, talk to your doctor before attempting this diet: 

• You’re a lean muscle mass builder
• You’re a large man
• You have disordered eating
• You’re malnourished

Eating a low-calorie diet can cause problems if you are experiencing any of the above. Not eating enough calories can cause your body tissue to break down. 

It’s important to know that this diet is not for everyone. Use caution before restricting your diet. Listen to what your body needs and what your doctor or a registered dietitian recommends.

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Having thoroughly taken up weight loss, people inexperienced in matters of healthy nutrition believe that a sharp reduction in calorie intake will help them lose weight faster. It’s true that reducing your calorie intake helps you lose fat, but studies show that inadvertently reducing your calorie intake negatively affects your health in the long run. WomanHit.ru decided to consider whether the gold standard adopted by lovers of debilitating diets in the form of 1200 calories is enough to meet the needs of the body.

How calories are calculated

A common recommendation for weight loss is to reduce your calorie intake by 500-750 calories per day. This usually results in a low-calorie diet: 1200-1500 calories per day for adult women and 1500-1800 calories per day for adult men, according to the scientific paper “Defining the Optimal Dietary Approach for Safe, Effective and Sustainable Weight Loss in Overweight and Obese Adults” . Moreover, 1200 calories is the minimum threshold that provides an approximate expenditure on the vital activity of a woman’s body. To accurately compile the recommended calorie intake, you need to undergo a bioimpedance analysis of the body. In most cases, you will find that your required rate will exceed 1200 calories – the higher the percentage of muscle in the body and less fat, the more calories you need.

determine the calorie intake using bioimpedance analysis

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Will it help you lose weight?

Many studies have shown that low-calorie diets, including 1200-calorie diets, can help you lose weight. For example, the study “Clinical efficacy of a medically supervised outpatient high-protein, low-calorie diet program is equivalent in prediabetic, diabetic and normoglycemic obese patients”, conducted among 2093 obese people found that a medically supervised 1200 calorie replacement diet resulted in an average fat loss of 4.7% over 12 months. However, not everything is so clear. Studies have shown that although initial weight loss using low-calorie diets, such as the 1200-calorie diet, is usually rapid and significant, it is often followed by a return to normal weight. According to the results of the study “Weight loss and dropout during a commercial weight-loss program including a very-low-calorie diet, a low-calorie diet, or restricted normal food: observational cohort study”, scientists noted that rapid weight loss during the first × 3 months in the subjects in many cases was accompanied by weight restoration over the next × 9months. In another study of 57 overweight or obese people, after following a very low 500-calorie diet or a 1250-calorie diet for 5 and 12 weeks, respectively, study participants regained an average of 50% of the weight they had lost in 10 months. This has led many health experts to recommend eating patterns that use only modest reductions in calorie intake to promote weight loss while minimizing negative metabolic adaptations.

Potential Benefits of the 1200 Calorie Diet

Eating a 1200 calorie diet may provide health benefits, but it is important to note that these benefits are generally associated with calorie restriction in general and do not apply to 1200 calorie meal plans. Regularly eating more calories than your body needs can lead to many health outcomes, including weight gain, increased risk factors for heart disease, and diabetes. Losing excess body weight and supplying your body with the right amount of calories is important for overall health.

an adult woman is recommended to consume 2000 calories per day

Photo: unsplash.com

System disadvantages

Calorie requirement is an individual thing and depends on many factors, including height and weight of the body, age and activity level. The 1200 calorie diet is not suitable for most adults. Although calorie needs vary from person to person, and exact needs can only be determined with special equipment or calculations, the average adult woman needs about 2,000 calories per day to maintain her weight, and about 2,500 for a man. A 1,200 calorie diet is too low for most people and can lead to negative side effects such as dizziness, extreme hunger, nausea, micronutrient deficiencies, fatigue, headaches, and gallstones. Calorie restriction leads to metabolic changes in your body. These include an increase in hormones such as ghrelin and cortisol that cause hunger, as well as a decrease in resting metabolic rate (RMR). This results in an increased chance of regaining weight over time, as well as the vicious cycle of recurring periods of weight loss followed by weight recovery that many dieters experience. Research has shown that repetitive diets and weight cycles can stress the heart and may lead to a higher risk of eating disorders, type 2 diabetes, and reduced life expectancy.

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Before you go on a particular diet, you need to make a calculation that will tell you how many calories you need to consume per day so that the scale arrow goes down. But there are also universal solutions, for example, the 1200 kcal diet, which suits almost everyone. At the same time, you will not have to give up desserts or chocolate pancakes. Eat your favorite foods and lose weight – just perfect!

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The 1200 calorie diet is a great option for losing weight. On such a number of calories, you can eat quite varied, not feel hungry and still lose weight.

Who is the 1200 kcal diet for?

If you decide to go on a diet (any!), remember that the main thing is not to harm your health. Do not rush to extremes: you can not cut your diet to 500-700 kcal per day, sit on the water, take diet pills, and so on. First, calculate your calorie intake – the formula is freely available on the Web (type in the phrase “daily calorie intake” in the search engine) to understand whether a 1200 kcal diet is right for you or if you should not reduce your daily calorie content so much.

For a comfortable and gradual weight loss, we advise you to reduce the calorie content of the diet by 200-300 kcal from your individual daily intake. For most women, a 1200 kcal per day diet is just right, the menu of which will include all the components necessary for the body. Believe me, you will actually start to lose weight.

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But if you have any contraindications or you doubt that your body is normal, then be sure to consult a specialist first. It is better to do this before any diet – it is possible that for some reason even a balanced diet of 1200 kcal will not suit you. For example, if you are pregnant, breastfeeding, face increased physical or mental stress every day, recover from diseases.

A specialist will give you the exact answer on choosing a diet, but in any case, it is better not to cut calories too much – this way you can achieve a yo-yo effect, that is, gain weight back immediately after stopping a low-calorie diet.

For most girls, a low-calorie diet of 1200 kcal per day is the best option for losing weight.

What is the essence of the 1200 kcal diet?

The 1200 kcal diet is based on proper nutrition and a balanced menu that should not cause you any discomfort. Proper nutrition is not scary, not boring and not difficult. One of the main conditions is that it should be varied, and not just boiled breast and cucumbers.

Here’s what exactly should be in your diet:

• fish,
• seafood,
• poultry;
• beef;
• mushrooms;
• fruits;
• berries;
• vegetables;
• nuts;
• dried fruits.

It is better to replace flour with whole grain, and remove sugar completely or use a sweetener instead.

But salt can not be removed from the diet. Usually it is excluded from their menu by performing athletes before competitions in order to “dry out”, and this is an extreme measure. You can also add dairy products with a fat content of up to 5% to your diet, which are great for proper nutrition and weight loss. As you can see, protein food must be present – without it, a diet of 1200 kcal per day is impossible.

Protein gives a feeling of satiety and allows you to lose weight faster. Another tip is to think over the diet menu for the week in advance, coming up with a diet for 1200 kcal every day – it will be easier for you to make your diet varied. Alternate foods and methods of their preparation, as well as add spices and seasonings. And one more pleasant moment in proper nutrition: once a week you can afford your favorite sweet, only in moderation. It will not harm your figure in any way.

Diet and exercise routine: 1200 calorie simple diet

In order to really lose weight on the 1200 calorie diet, you need to stick to the diet. For a good metabolism, you need to eat every 3-4 hours. The last meal should be 3 hours before bedtime – it can be a glass of kefir or a jar of yogurt. Do not forget to drink clean water – 1.5-2 liters per day. If you are an avid coffee lover, then leave Americano with a small amount of milk in your diet, but cappuccino, latte with the addition of syrups should be excluded, as they are a source of a huge amount of calories.

If you start eating right and exercising in the gym, then your weight, despite the fact that you are on a diet of 1200 kcal per day, may begin to increase. This is because muscle builds up to replace adipose tissue. It will be most effective to focus on volumes in centimeters, on clothing sizes, as well as on the visual state of the body.

The best option for those who train and lose weight at the same time is a 1200 kcal protein diet, the menu of which is rich in meat, legumes, dairy products, and fish. These are all sources of protein, which is important for building muscle.

1200 kcal diet with recipes: how to eat tasty and varied

very tasty.

Cooking for hours is also optional. Many dishes can be prepared very quickly. Avoid frying and cooking with a lot of oil. Instead, carcasses, boil, bake in the oven, cook in a slow cooker – choose methods that require minimal participation from you. A diet for a week of 1200 kcal can include desserts, different types of meat, and much more.

One of the healthiest diets is the Mediterranean Diet, a 1,200-calorie diet that includes meat, vegetables, and whole grains. You definitely won’t leave hungry.

Monday

Breakfast: vanilla granola;
Second breakfast: syrniki with cornmeal;
Lunch: turkey perlotto;
Snack: beet salad with feta;
Dinner: sous vide chicken breast with ricotta.

Tuesday

Breakfast: chocolate coconut cake + blueberry porridge;
Second breakfast: cottage cheese chocolate balls with coconut;
Lunch: sous-vide chicken fillet with tomato pesto and Pan-Asian rice;
Snack: spinach pancakes;
Dinner: egg pancake with tuna and egg pate.

Wednesday

Breakfast: smoothie bowl with goji berries + chocolate pancakes;
Second breakfast: Charlotte with pear and almonds;
Lunch: ruby ​​rice pilaf with chicken;
Snack: fresh vegetable salad with courgettes and scramble;
Dinner: Bechamel pizza.