Is Eating 1200 Calories a Day Healthy: 1200 Calorie Diet – What to Know

11.08.202315.06.2023 by alexxlab

Is a 1200 calorie diet healthy? What are the pros and cons of a 1200 calorie diet? Get the answers to your questions about the 1200 calorie diet.

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How Many Calories Should You Eat in a Day?

The amount of calories you should eat daily depends on various factors such as your current weight, activity level, and weight loss goals. As a general guideline, you can multiply your current weight by 15 to estimate the number of calories needed to maintain your weight. If you’re trying to lose weight, you’ll want to aim for a meal plan that keeps you below this number.

Your activity level is also a key factor in determining your calorie needs. Sedentary individuals may need fewer calories, while those with moderate to consistent physical activity may require more. It’s important to find a calorie intake that creates a sustainable calorie deficit for your individual needs.

Is the 1200-Calorie Diet Healthy?

The 1200-calorie diet can be a healthy and effective weight loss strategy, but it depends on the individual and the specific plan. Studies have shown that certain low-calorie diets can be safe and effective for weight loss, as long as they are well-designed and provide adequate nutrition.

When done correctly, the 1200-calorie diet can offer health benefits beyond weight loss, such as improved blood sugar regulation and cholesterol levels. However, it’s important to ensure that the diet includes a variety of nutrient-dense foods to meet your body’s needs.

Is the 1200-Calorie Diet Safe?

The 1200-calorie diet is generally considered safe for most people, but it’s important to discuss it with your doctor, especially if you have any underlying health conditions like diabetes. This diet is typically geared towards women, as men typically require a higher caloric intake to lose weight safely.

It’s crucial to monitor your blood sugar levels if you have diabetes and are on a low-calorie diet, as the change in your diet could affect your blood sugar regulation and insulin needs. Additionally, it’s important to ensure that you are getting all the necessary nutrients and not restricting yourself too much.

What Are 1200-Calorie Diet Results?

The results of a 1200-calorie diet can vary depending on the individual, their starting weight, and their overall health and fitness level. Generally, a well-designed 1200-calorie diet can result in a weight loss of 1-2 pounds per week, which is considered a safe and sustainable rate of weight loss.

However, it’s important to note that weight loss is not the only measure of success. Improvements in overall health, such as better blood sugar control, cholesterol levels, and energy levels, can also be positive outcomes of a 1200-calorie diet.

Examples of 1200-Calorie Diet Foods

When following a 1200-calorie diet, it’s important to focus on nutrient-dense, whole foods that will keep you feeling full and satisfied. Some examples of healthy 1200-calorie diet foods include:

Lean proteins: Chicken, turkey, fish, tofu, beans, lentils
Fruits and vegetables: Berries, leafy greens, broccoli, bell peppers, zucchini
Whole grains: Quinoa, brown rice, whole-wheat bread
Healthy fats: Avocado, nuts, olive oil
Low-fat dairy: Greek yogurt, cottage cheese

What Are the 1200-Calorie Diet Health Risks?

While the 1200-calorie diet can be a safe and effective weight loss strategy for many people, there are some potential health risks to be aware of:

Nutrient deficiencies: If the diet is not carefully planned, it may not provide enough of certain essential nutrients, such as vitamins, minerals, and healthy fats.
Gallstone formation: Rapid weight loss can increase the risk of developing gallstones, which can be painful and require medical treatment.
Fatigue and low energy: The low-calorie intake may lead to feelings of fatigue, weakness, and difficulty concentrating, especially in the early stages of the diet.
Muscle loss: A very low-calorie diet can result in the loss of muscle mass, which can slow your metabolism and make it harder to maintain weight loss in the long run.

To mitigate these risks, it’s important to work with a healthcare professional to ensure that your 1200-calorie diet is well-balanced and provides all the necessary nutrients for your individual needs.

1200 Calorie Diet: What to Know

Written by Martin Taylor

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.

Top Picks

1200 Calorie Diet: What to Know

Written by Martin Taylor

Top Picks

Why do girls say that 1200 kcal is almost hunger, when in fact .

.. it’s a LOT?

January 21, 2012 5:22 pm

January 21, 2012 5:25 pm

9 0015 Jan 21, 2012 5:27 pm

Jan 21 January 21, 2012, 05:31 PM

January 21, 2012, 05:31 PM

The names are beautiful, but not at all appetizing. And absolutely no meat.

January 21, 2012, 05:35 PM

And those who say that they are content with half a cheesecake – do you, bastard, go to the toilet for the most part once a week with an enema?

I remember that during the period of experiments I sometimes ate an apple a day, or a plate of oatmeal, in general, once a day and something very “useful” – so I simply had nothing to go to the toilet with. After all, with the usual, for example, 2-3 meals a day (hot), new food pushes the old through the intestines. 9Guest

Maybe not a little, but those who say that they eat half a cheesecake a day or a plate of buckwheat and that’s it (when not on a diet), I DO NOT BELIEVE. The healthy average person, if not forced to restrict their diet, WANTS to eat more.

And those who say that they are content with half a cheesecake – you, bastard, go to the toilet for the most part once a week with an enema?

January 21, 2012 5:51 pm

January 21, 2012 5:54 pm

#10

January 21, 2012, 18:04

#11

Jan 21, 2012 6:08 PM

#12

Jan 21, 2012 6:15 PM

#13 900 05

Liza

Guest

Maybe not a little, but for those who speak that eats half a cheesecake a day or a plate of buckwheat and that’s it (when not on a diet), I DO NOT BELIEVE. The healthy average person, if not forced to restrict their diet, WANTS to eat more. And those who say that they are content with half a cheesecake – you, bastard, go to the toilet for the most part once a week with an enema? I remember that during the experiments I sometimes ate an apple a day, or a plate of oatmeal, in general, once a day and something very “useful” – so I simply had nothing to go to the toilet with. After all, with the usual, for example, 2-3 meals a day (hot), new food pushes the old through the intestines.

I eat like Shatalova, I go to the toilet perfectly, if I really need details, I go without any enema, and every other day! Stable!

January 21, 2012, 18:19

#14

dfg

I don’t know) When I lost weight (XD), I ate about 600 a day, and that was enough for me) I fell asleep very well) 900 05 January 21, 2012, 06:21 PM

#15

January 21, 2012, 07:04 PM

#16

January 21, 2012, 1 9:26

#17

Jan 21, 2012 7:36 PM

#18

sleep 8 hours – 160 calories,

sitting at work 7 hours (including lunch) – 210 calories,

1 hour driving a car – 160,

2 hours at home watching TV or at dinner 60 calories,

6 hours walking (at home, on the street, at work) – 780 calories.

And if there are no sports, 1370 calories.

That is, in order to compensate for the energy expended, you need to eat 1370 calories a day. Sport, I think, increases the cost by 200-400 kcal, depending on the type.

January 21, 2012, 20:14

#19

leeks 150 grams (I sum everything up, I take the average) – about 50, plus bread, tea, two tablespoons of sugar – about 100 more. It turns out more 420-440 kcal.

Although, in that 1200 is normal, I agree with you. I eat like that, I eat up, if I sit down to count for 1500 I don’t fall out. Enough for the eyes, it seems even eat a lot. It’s just a matter of habit, someone, looking at my portion, believes that I left the table hungry.

Jan 21, 2012 8:21 PM

#20

Jan 21, 2012 8:37 PM

#21

when the first 20 left kg, connected active sports and increased the daily calorie content to 1,800. Now I try keep at the level of 1 800, sports – an hour of walking a day and 2 times a week fitness

January 21, 2012, 20:53

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January 21, 2012, 21:03

#23

Tesh

author, your breakfast was about 500kcal)) Egg 90-110kcal on average, which means 2. 5 eggs – 250, cheese 12-14g – 20-40, mushrooms, peppers, cabbage,

leek 150g (all I summarize, I take the average) – about 50, plus bread, tea, two tablespoons of sugar – about 100 more. It turns out more than 420-440 kcal.

I’m not going to describe what and how much by grams,

I just cited what I ate yesterday as an EXAMPLE of how much and varied you can eat for the notorious 1200

(I’ve just met here more than once that, they say, 1200 is cottage cheese with an orange in the morning, a breast in the afternoon and an apple with kefir in the evening

is NOT so))

Rinata

why don’t you take into account the banana and orange? This is how many lose weight. 1200 kcal without taking into account 5 cups of sweet tea and fruits every half an hour :))) and they don’t understand why the weight is added

no more for sure, but if less, it doesn’t matter, because I gain the daily allowance from the main methods

+ I play sports

Jan 21, 2012 9:26 PM

#25

Jan 21, 2012 9:39

9000 6 #26

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January 21, 2012, 22:57
#30
And yes, such a menu as in the topic, if there is one every day, it will definitely smash. Fried eggs from 10 (!) Eggs and eat half, and even with mushrooms …. I would have had enough until the evening, but in fact I wouldn’t have fit so much at once.
January 21, 2012, 23:13
#31
Primus
And yes, such a menu as in the topic, if there is one every day, it will definitely blow it. Fried eggs from 10 (!) Eggs and eat half, and even with mushrooms . … I would have had enough until the evening, but in fact I wouldn’t have fit so much at once.
I cooked it for 4 people, in the morning
I meant that I was full, having eaten half of my portion, the rest I stuffed in to “get” calories
January 21, 2012, 23:17
#32
Giselle
Mm, the author’s dinner surprised me even more than breakfast. Rubbish, not dinner. The author, so that the topic is rated next time, do not forget to add that I weigh 48 kg with a height of 175. :-)))
I don’t write that an egg and an orange a day are rubbish)) it’s up to you
I just gave an example (!) and no more than that, in fact, 1200 kcal can actually fit a lot of products
that this is not a hunger strike, but in fact an ordinary diet!)
January 21, 2012, 23:18 January 21, 2012, 23:43 I don’t write that an egg and an orange a day is rubbish)) this is your business
I just gave an example (!) and no more than that in 1200 kcal you can actually fit a lot of products
that this is not a hunger strike, but in fact a normal diet!)
January 21, 2012, 23:52
#35
Gisele
the author’s topic is not to discuss each other’s taste preferences
I’m not writing that an egg and an orange a day is rubbish)) it’s your business
I just gave an example (!) and no more than that in 1200 kcal you can actually fit a lot of products
that this is not a hunger strike, but in fact the usual food!) They made me laugh! Are you trying to convince me of something?! No way. I have no problems with weight and appearance. I was struck by a sandwich with canned pink salmon. I’m generally silent about the omelette, you have to stuff so much. Your business.
January 22, 2012, 01:36
#36
Little devil 13
Well, if you sit at home doing nothing, yes, that’s a lot. But who is working?
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January 22, 2012, 12:28
#37
The essence of her post is that in 1200, and even more so in 1500 kcal, you can cram a lot of everything, various products, and even harmful ones. It’s all the same calories from which they will be collected, the main thing is not to fall out of the frame regularly, and sometimes, on holidays, it’s not scary.
Just by setting yourself absolute prohibitions on harmful foods, they become more tempting for you, and look for compensation in another, eventually eating more.
January 22, 2012 12:29
#38
January 22, 2012 23:53
#39
January 23, 2012 05:04 AM
#40
January 23 2012 17:51
#41
January 23, 2012 19:30
#42
January 25, 2012 00:57
#43
May 31, 2012, 20:38
#44
May 31, 2012, 20:43
#45
Sunny
Author, I feel sorry for you. Life is so short, and you spend it counting calories. It is better to have more sex, sports – and you will be happy in the form of an ideal figure. And your menu is just disgusting – an omelette on the water …. no soup …. but meat? Pink salmon actually killed me))) 05 June 06, 2018, 18:05
#50
Not losing weight on 1200 calories
July 06, 2021, 10:00 5
#2
July 06, 2021, 10:12
#3
July 06, 2021, 10:14
#4
Zhryshaya
It seems that I went to a specialist to figure it out.
After 2 times she brushed me off, supposedly what’s the point of going to her, do exercises and sit on the scheme, change your lifestyle, for some reason she decided that it was hereditary.
Yup, BMI shows obesity.
Although in my youth I weighed 57 kg.
July 06, 2021, 10:24 am
#5 0628 Jul 06, 2021 10:27 am
#7
Guest
You are well done! Such willpower! I only need to lose 2 kg. At 1200 kcal, I simply drop it. But something this summer I can not tune in. And you keep the right course. Good luck!
July 06, 2021, 10:30
#8
🎀 Vanilla sky 🎀
I’m sure you are peeing. It cannot be that with a calorie deficit and normal tests, you do not lose weight in a year. Eat there on the sly, passing by. This is from a series, like, frying cutlets, you have to try how they turned out, just a little bit, and then catch up with a pie. So do not tell the tales of the Vienna Woods here.
July 06, 2021, 10:33
#9
Irony
I have a friend who was on a diet, nutritionists and all. She also had a norm of 1200-1400 cal. And it seems to be the right set of products – meat, vegetables, cereals … I weighed everything, like, I even bought special weights for food.
But here’s the catch, when I looked at her “weighted” portions, they were much larger than mine, and I eat 2500-3000 cal.
In short, she didn’t lose weight, or the nutritionist was stupid, or she didn’t think so. Perhaps you have a similar situation.
July 06, 2021, 10:34
#10
July 06, 2021, 10:35
#11
July 06, 2021 10:39 am
#12
July 06 2021, 10:39
#13
July 06, 2021, 10:42
#14
guest1
author, take a picture of your lunch for example
1 cutlet, side dish 180 grams, vegetable salad.
Or one soup.
If we walk in the mall, then I take tom yum soup, for example, or a Greek salad and some meat.
Jul 06, 2021 10:43 AM
#15
Like this
July 06, 2021, 10:45
#16
Jul 06, 2021 10:47
#17
Jul 06, 2021 10:49
#18
July 06, 2021 10:56
#19
July 06 2021, 11:23
#20
However, external testerone may not be so beneficial for girls.
My advice is a good female crossfit trainer. This is a practitioner who will be able to fully analyze all the stages and control the result. And yes, they cost a penny.
Well, in general, in 1.5 months I managed to remove 11 kg. Despite the fact that initially I, in principle, am not fat. (190 cm 96 kg) up to (85-86 kg)
Despite the fact that visually I have become much larger. Gone butt, stomach, chin and cheeks. Visually, a little more and a bikinist. But these are steroids and understanding that diet is the key to everything. In fact, my diet is eggs, fresh vegetable salad with 10/15% sour cream, chicken breasts and meatballs, less often fillet skewers, steak. All without oils. Sugarless. Without anything else. The only 3-4 times were days when there were sushi, potatoes, kvass. Right now, too, veininess but on the shoulders and arms, it looks cool.
July 06, 2021, 11:23
#21
Irony
I have a friend who was on a diet, nutritionists and all. She also had a norm of 1200-1400 cal. And it seems to be the right set of products – meat, vegetables, cereals … I weighed everything, like, I even bought special weights for food.
But here’s the catch, when I looked at her “weighted” portions, they were much larger than mine, and I eat 2500-3000 cal.
In short, she didn’t lose weight, or the nutritionist was stupid, or she didn’t think so. Perhaps you have a similar situation.
July 06, 2021, 11:27
#22
Zhryshaya
I brought all this to the nutritionist and she said that I should have been 4 kg. Lose weight.
She spread her hands, I did too, well, they did not find the reason.
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July 06, 2021, 11:34
#23
Purr
Well, it’s impossible not to lose weight on a deficit. Most likely there is no shortage and you think wrong. Maybe you are weighing incorrectly or indicating the wrong calorie content.
July 06, 2021, 11:38
#24
Zhryshaya
Once a week 2-3 chocolate sweets, pancakes 2 pcs. For breakfast.
Once or twice a month I eat buns, a cake and something floury. Only one thing. This is when the roof goes completely want sweets.
July 06, 2021, 11:39
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July 06, 2021 11:42 am
#27
July 06, 2021 11:44 am 9000 4
#28
July 06, 2021, 11:45
# 29
July 06, 2021, 11:48
#30
Zhryshaya
Cottage cheese with banana for dinner.
For breakfast boiled eggs, coffee or scrambled eggs.
Something like this.
July 06, 2021 11:54 AM
#31
Jafar
Is cottage cheese and banana for dinner? Are you out of your mind?
And sweets and flour should be excluded altogether. If I eat a couple of sweets, and during the day I move, then I won’t lose weight a single gram.
July 06, 2021, 11:57
#32
Zhryshaya
The application counts calories.
I weigh on the scales.
Damn, it’s impossible not to lose weight. The body spends energy to maintain life – if there is not enough energy from food, it takes it from reserves. Nothing else.
July 06, 2021, 11:58
#33
Jafar
Banana cottage cheese for dinner? Are you out of your mind?
And sweets and flour should be excluded altogether. If I eat a couple of sweets, and during the day I move, then I won’t lose weight a single gram.
July 06, 2021, 12:00
#34
Jafar
Banana cottage cheese for dinner? Are you out of your mind?
And sweets and flour should be excluded altogether. If I eat a couple of sweets, and during the day I move, then I won’t lose weight a single gram. 9Zh ryshaya
In general, it was clear that you can eat everything, but within 1400 kcal .
But not all, in fact, but only to have less fat, more proteins, and even more carbohydrates.
But the right carbohydrates, not cakes and sweets.
The main “task” when cutting / losing weight is to remove the external source of energy and start actively spending the one that is deposited in the body. Liters 5+ of fat in each person. Without this fat, a person will actually die. Therefore, athletes simply reduce the percentage of this fat.
By the way, when there is little or no food of appearance, the body can work on a very small amount of calories / energy. You can feel this, for example, when you are in the hospital after surgery (restricted in food) or for 7-10 days without food at all.
Once again, what you write here is quite normal for a person who just lives. But diet/drying is different.
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July 06, 2021, 12:02
#37
🎀 Vanilla Sky 🎀
I agree. Normal dinner. 😂
July 06, 2021, 12:03
#38
Purr
So check what the application thinks there. Check the scales.
Maybe you eat something and don’t count it. Or break regularly.
Damn, it’s impossible not to lose weight. The body spends energy to maintain life – if there is not enough energy from food, it takes it from reserves. Nothing else.
July 06, 2021, 12:04
#39
Zhryshaya
I ruled out for 2 weeks.
Then I almost ate half the cake.
I can’t live without sweets.
The nutritionist didn’t forbid me, but sometimes I can.
But I ate 2-3 sweets once a week.
July 06, 2021, 12:07 pm
#40
Purr
I can have ice cream for dinner and get plump the next morning.
The main thing is to keep within the calories. At least some candy. You will still lose weight.
July 06, 2021, 12:08
#41
Zhryshaya
I was excluded for 2 weeks.
Then I almost ate half the cake.
I can’t live without sweets.
The nutritionist didn’t forbid me, but sometimes I can.
But I ate 2-3 sweets once a week.
July 06, 2021, 12:10
#42
Jafar
What do you mean I can’t live without sweets? Apples are your sweet tooth for the near future. All. You can continue to listen to a nutritionist, and then run around the forums and ask why you are not losing weight. I was immediately told to exclude everything like that, even fruits and sweeteners. Lost 25kg in 3 months stupidly lying on the couch.
I lose weight every day by eating chocolate bars. I eat 4-5 pieces a day and everything is fine. 06 July 2021 The least possible. Carbohydrates are energy. As long as there is energy from food, it makes no sense for the body to get the energy that it has deposited in the body. Fat is also energy! Only in a very concentrated form!
The main “task” when cutting / losing weight is to remove the external source of energy and start actively spending the one that is deposited in the body. Liters 5+ of fat in each person. Without this fat, a person will actually die. Therefore, athletes simply reduce the percentage of this fat.
By the way, when there is little or no food of appearance, the body can work on a very small amount of calories / energy. You can feel this, for example, when you are in the hospital after surgery (restricted in food) or for 7-10 days without food at all.
Once again, what you write here is quite normal for a person who just lives. But diet/drying is different.
July 06, 2021 12:10 pm
#44
Purr
I can have ice cream for dinner and get plump the next morning.
The main thing is to keep within the calories. At least some candy. You will still lose weight.
The worst thing about ice cream is the sugar content, flavor enhancers. For me, for example, the most difficult thing is the first three days of drying … because modern food contains so many components that serve to make me want to eat … which is just guard. Pure drug.
There is a phase when there is an infernal desire to eat while drying… this is an excellent sign that the body is switching to energy from the body. This is where the process begins.
But I remind you that vegetable oil 100g = 960+ cal. Fat is also very high-calorie inside us. Therefore, it depends on us how quickly we can spend it. 06 July 2021 The least possible. Carbohydrates are energy. As long as there is energy from food, it makes no sense for the body to get the energy that it has deposited in the body. Fat is also energy! Only in a very concentrated form!
The main “task” when cutting / losing weight is to remove the external source of energy and start actively spending the one that is deposited in the body. Liters 5+ of fat in each person. Without this fat, a person will actually die. Therefore, athletes simply reduce the percentage of this fat.
By the way, when there is little or no appearance of food, the body can work on a very small amount of calories / energy. You can feel this, for example, when you are in the hospital after surgery (restricted in food) or for 7-10 days without food at all.
Once again, what you write here is quite normal for a person who just lives. But diet/drying is different.
July 06, 2021, 12:12
#46
Attention
July 6, 2021, 12:12
#4 7
Purr
I can have ice cream for dinner and get plumb the next morning.
The main thing is to keep within the calories. At least some candy. You will still lose weight.
July 06, 2021, 12:14
#48
Jafar
At the age of 20 I could have dinner with a liter of baileys and a whole cake and not add a single gram.