In the past couple of weeks, I’ve had lots of questions and requests with respect to 1200 calorie diets. Today I’d like to respond.
I Need a Nutritious, Balanced 1200 Calorie Diet
One of the most common questions I get is from people
seeking balance and nutrition with a 1200-calorie diet. It is not easy to achieve nutritional balance with only 1200 calories but it can be done. That is one of the reasons why nutritionists and dietitians encourage women to not go on a diet with any fewer calories without medical supervision. It is possible to achieve nutritional balance with the diet I outlined (1200 calorie diet plan) but only if you make the best choices. Taking a basic vitamin and mineral supplement while on a low calorie diet is a good idea for added insurance.
The only way you will know with greater certainty if you are getting the nutrients you need from your daily diet is to track your calories AND analyze your nutrient intake. Tracking calories is hard enough to do on your own without having to calculate the nutrient content as well. This is why I strongly encourage you to give the website MyFoodDiary a try. For more about this site read my review .
Even though I generally make good choices for my diet, I still have days when I am surprised by the results I get when I take the time to check. I have been a member of MyFoodDiary.com for quite some time. The feedback I receive from using the tools on this site provides me with the knowledge I need to make adjustments for BOTH calories and nutrients.
I am Looking for a High Fiber Low Calorie Diet
It is possible to get plenty of fiber on a low calorie diet. It is all about choices. Today I will share a sample menu for 1200 calories that follows my plan and provides about 35 grams of fiber. That’s actually on the high end and likely to be considerably more than you actually need (read my previous post on High Fiber Diet for Weight Loss .) Also, this particular sample diet may have plenty of fiber, but it comes up a little short in calcium and iron (if you are less than 51 years of age) but that shouldn’t be a problem if you are taking a daily vitamin and mineral supplement. If you find you need to increase your caloric intake to cover the energy cost of exercise, consider adding an additional serving of milk or a milk product for calcium and/or a good source of iron.
Will I Lose Weight on a 1200 Calorie Diet?
The truth is that you may or may not lose weight on 1200 calories. It all relates to your individual caloric needs and energy expenditure. You must take the time to calculate your basal metabolic rate (BMR) and the energy cost of the exercise you do. Read my previous post on following a 1200 calorie diet for more information.
MOST women will likely do better with more than 1200 calories. Why? There are a couple of reasons.
More than 66 percent of the American population is overweight. The more you weigh, the higher your BMR. Also, the more active you are the greater your energy needs. You want to eat enough calories to cover both of these needs to prevent your metabolism from slowing down. This will be more than 1200 calories but it will likely be less than your total caloric needs for any given day. So you will lose weight. Also, the weight you lose will more likely be fat and not water or lean body mass if you are following a nutritious and balanced plan such as mine.
Calories do count! Not having enough calories matters just as much as getting too many. 1500 calories may actually be a better baseline for many women. I hope to share a 1500-calorie version of my basic plan soon. Till then, simply follow the basic 1200-calorie plan and add additional foods or increase the amount you eat to match your calculated caloric needs.
Exercise will help you burn fat and contribute to your overall health if you are getting enough calories in your diet. So again, 1200 calories might be the base from which you start but you will need to add calories to cover the energy cost of the exercise. Formal exercise such as walking, dancing, or swimming is best but if you have no time for that you might want to read one of my previous posts on 25 Quick, Easy, and Fun Ways to Burn 100 Calories
Is 1200 calories good for a diabetic?
Diabetic women who need to lose weight might benefit from an appropriate 1200-calorie diet. But I must stress the word “might.” What you may need depends entirely on your individual circumstances. It is very important that you consult with your medical doctor or a dietitian. The information I provide on this site is for the purpose of education only. It may or may not be appropriate for diabetics.
Sample Menu for 1200 Calories Following My Plan
Breakfast
4 oz. skim milk
½ cup Granola (Mountain Medley by Kashi)
4 oz. orange juice
Snack
1 apple
1 piece Mini Babybel Light Cheese
Lunch
2 Crispbread Natural Crackers
2-3 Tbsp. Tuna Salad
(2-3 Tbsp. Light Tuna canned in water plus ½ Tbsp. Light Mayonnaise)
1 cup Mixed Salad Greens
¼ cup chopped Tomatoes
1 Tbsp. Light Thousand Island dressing
water, unsweetened tea or coffee, or diet soda.
Snack
1 Pear
Supper
1 cup Whole Wheat Spaghetti Noodles
½ ear Corn on the Cob
½ Tbsp. Light Butter with Canola Oil (Land O’Lakes)
1 cup Snap Green Beans
2 Turkey Meatballs
2-3 Tbsp. Light Tomato Sauce
water, unsweetened tea or coffee, or diet soda.
Total Calories = 1175
Total Fiber = 35.5
Fat = 18%
Carbs = 65%
Protein = 17%
Calcium = 692 mg (Women between 19 and 50 years need 1,000 mg a day, 51+ need 1,200 mg a day)
Iron = 9.6 mg (Women 19 to 50 years need 18 mg of iron, 51+ need 8 mg)
