I’ve had more questions about being on a 1200 calorie diet and 1500 calorie diet. So this week I will take some time to answer some of those questions.
If you need a nutritionally balanced 1500 or 1200 calorie diet plan please take a look at what I developed and have posted on this site. By following the links for these plans you will also find several menu samples. I hope to add an additional sample menu later today or tomorrow. Please check back.
Here are some of the questions:
1. How many grams of carbohydrate should I have on a 1200 calorie diet?
Not too many years ago, at the beginning of the new millennium, this country was swept by a low carb craze. The craze has passed thankfully, however, many people may have gotten the idea that carbohydrates are not necessary.
Carbohydrates matter for many reasons. One of the most important is that your brain depends primarily on glucose, a carbohydrate, as an energy source. Although most healthy people can adapt to a shortage of carbohydrate and function O.K. for a while, the long-term consequences are not clear.
The National Academy of Sciences has determined the adult brain needs an average minimum 130 grams of carbohydrate a day. However, they recommend that you get 45 to 65% of your total caloric intake from carbohydrates. That corresponds to having from 135 to 195 grams of carbohydrates on 1200 calories a day (or 540 to 780 calories). On higher calorie diets this amount would of course be more.
Why does the Academy recommend more than 130 grams? Quite simply, foods that are a good source of complex carbohydrates (such as whole grain breads and cereals, legumes, fruits, and vegetables) are also an excellent source of vitamins, minerals, fiber, and antioxidants for good health. It is difficult to achieve nutritional balance with 1200 calories so you won’t want to short-change yourself with respect to complex carbohydrates!
If you would like to read more and learn how to determine how many carbohydrates you might need with a higher calorie intake, please read the blog post on this topic at my Chocolate Veggies site (How Many Carbohydrates Do You Need?).
2. How many grams of fiber do I need on a 1200 calorie diet?
The National Academy of Sciences recommends that women under the age of 50 get 25 grams of fiber in their daily diet. Over the age of 50 the recommendation for women is 21 grams of fiber. If you would like to read more about high fiber and weight loss please read my previous post.
3. Is 1500 calories enough for a woman?
1500 calories may or may not be “enough” for a woman. Calorie needs are dependent on Basal Metabolic Rate (BMR), activity level, and a very small amount for the energy cost of digesting food. These three values are influenced by age, sex, height, and weight.
If you would like to determine the minimum number of calories you might need on a weight loss diet to stay healthy and avoid having your metabolic rate slow down, I recommend you read my previous post on getting started with a 1200 calorie diet. It will help you determine the lowest recommended calorie intake for a given person.
{ 2 comments… read them below or add one }
Hi Lori,
I am 50+ years old, 5’4″, 284 lbs, type 2 diabetic, hbp. I have struggled with my weight for a while and really want to get going to lose weight to be under 200. My highest weight was 317. I always get to this wall and can’t go down any more. I must admit I am a sugar addict and crave it all the time. Even when dieting I buy items that say sugar or fat free but have learned that doesn’t mean it is good for me. I do well the first few weeks but hit a wall and then get stuck and then lose hope and give up. Added to this are the allergy attacks (which set off asthma) in Spring and Fall which makes me so sick sometimes I have to take prednisone. That is the worst for me because I have no will power and an insatiable appetite when I take the meds and have a hard time getting back on track afterwards. I try to keep active and at least get in 30 minutes of some type of exercise daily except when ill and do not have enough strength. Here are my questions. What could you suggest for staying on track with a diet even when you hit a number and stop? What can I do to help with insatiable appetitites when taking the meds? Are there any foods that can be consumed that helps reduce the sugar craving? I am so frustrated but want to get past this barrier and really move down. Any suggestions you could provide would be appreciated. Thank you.
Hi Dee,
My apologies for the delay in getting back to you. We had a busy holiday weekend.
I’m sorry to hear of the struggles you face with diabetes and allergy attacks. That must be hard.
You have several good questions. I’ll do what I can to give you some information but I don’t have a full answer for all of what you are asking because it goes beyond my expertise.
I’ve written about overcoming a weight loss plateau. You might want to read that series although much of the information will not fit your situation. (Much of what I share here on this site is for rather low calorie diets that would not be appropriate for you.) You may need to assess what is an appropriate caloric intake for you and do whatever you can to eat a healthy balanced diet. The articles will point you in the right direction.
Having an insatiable diet while on meds is common. It has little or nothing to do with having a lack of willpower. I don’t know specifically what will help you the most because I am not a medical doctor but I would encourage you to eat as healthy and balanced a diet as possible. It makes a big difference when medications are not part of the equation and it may have some influence on tempering the effect of the meds with respect to appetite. Otherwise I would ask your doctor if you are taking the lowest dose possible and if there might be an alternative medication that would not cause the cravings. I have read of some women who do much better when switched to a more appropriate form of prednisone.
I would encourage you to eat whole grains whenever possible (oats, whole wheat, brown rice, etc.), lots of low calorie vegetables, and a little fruit for your carbohydrates. But balance the carbs with getting enough healthy fats and proteins! If a craving for sugar hits try eating a little high protein food such as lean turkey or chicken, a small wedge of low fat cheese, or a handful of nuts such as almonds, peanuts, or walnuts if these foods are allowed with your dietary restrictions.
Do keep in communication with your medical doctor about your challenges!
Hope this helps,
Lori