1200 Calorie Diet – how to do it, benefits and menu!

The 1200 Calorie  Diet is a diet that restricts the amount of calories absorbed during the day for weight loss through calorie deficit. It is healthy and super efficient weight loss.

There are a number of factors you need to take into account when determining how many calories a person should eat to lose weight , so there is no single number that works for everyone. It is possible, however, to come up with an estimate of how many calories you need to maintain your weight, which you adjust to figure out how many calories you should be eating.

Sticking to the 1200 calorie diet isn’t difficult if you include lots of nutrient-dense foods. In fact, it’s a necessity because there’s no room for foods that aren’t fully nutritious. So, what you do? Choose plenty of high-calorie fruits and vegetables, whole grains, and low-fat protein sources.

You know you need to eat less to lose weight , but just the idea of ​​small portions makes you hungry? So, there is a 1200 calorie diet  that is commonly recommended because it causes weight loss for the average person, who needs 1600 to 2400 calories daily to maintain their weight.

What is the 1200 Calorie Diet?

In fact, the 1200 calorie diet is almost so low that you can do it without losing muscle mass and compromising your healthy nutritional status. It’s even too low for men, who need a minimum of 1,600 calories a day to sustain their body size and maintain their muscle mass .

A simple meal at some restaurants easily contains over 1,200 calories, so you should be diligent in choosing quality foods that fill you up and can be spread throughout the day. So if you choose foods rich in fiber , protein and water , your 1200 calorie diet  will not be enough and will leave you hungry.

Benefits of the 1200 Calorie Diet:

Furthermore, the 1200 calorie diet  has proven to be beneficial for numerous reasons, the most important being weight loss . Listed below are some benefits:

• The 1200 calorie diet yields results when it comes to losing weight as it focuses on consuming fewer calories than you expend. Reducing calories provides the body with less fuel than it needs, resulting in a net loss of weight.
• It’s simple and easy to follow as there are no restrictions on the types of foods you can consume. In addition, it can be easily adapted to suit specific diets;
• Numerous diet plans are available to suit your needs. Any of these can be chosen to allow you to stay on track. Even if you are following a high protein diet or trying to lower your blood sugar , you can follow the 1200 calorie diet;
• This diet offers a variety of options, with numerous menus and eating plans that cater to different eating habits, nutritional needs and cooking styles;
• It’s profitable. All you need is a calorie counting tool, which you can find online for free.

Who Should Avoid the 1,200 Calorie Diet?

1. Lean Muscle Builders:

If you’re trying to build lean muscle mass, a low-calorie diet will likely derail your goal. It is vital to consume enough total calories, protein and carbohydrates to gain extra lean mass.

Also, high-intensity and/or high-load strength training requires you to eat extra calories to keep up. Restricting calories can put the body into a catabolic state, in which body tissue breaks down instead of accumulating.

2. Big Men:

Larger men have higher caloric needs to support the body’s nutritional needs. Not only do they have faster metabolisms than their smaller or female counterparts. But they may also have an increasing need for specific nutrients such as protein, fiber, vitamins and minerals.

Excessive calorie restriction makes it unlikely that this population can meet their body’s nutritional demands, leading to potential nutritional deficiencies. Larger individuals who require more calories may want to try the 1,500-calorie meal plan.

3. Individuals with eating disorders:

If you have any kind of eating disorder, avoid going on a 1,200-calorie diet. Calorie restriction and tracking often perpetuate disordered eating patterns. It can cause hyperfocus and obsession with food, adding fuel to the already controlling behaviors exhibited with eating disorders.

4. Malnourished:

If you are malnourished and have some sort of nutrient deficiency, a 1,200 calorie diet is not the right fit for you. In addition, malnutrition can result from low food intake or poor nutrient absorption.

This may be the case if you have celiac disease, inflammatory bowel disease, cystic fibrosis, or gastroparesis. Talk to a healthcare professional to find out an appropriate calorie level to meet your needs.

Is it safe to eat 1200 calories a day?

It is advisable to consult your doctor before starting a low calorie diet to ensure it is the right choice given your health status and any underlying conditions.

Also, a 1200 calorie diet is not suitable for everyone. If these meal plans don’t meet your calorie needs, we also have menus for 1,500 calories a day and 1,700 calories a day.

Portion and serving size is essential to diet success; therefore, you will need a good set of measuring cups and spoons, as well as a kitchen scale until you get used to estimating portion size.

Disadvantages of the 1200 Calorie Diet:

• All forms of diets have certain disadvantages, and the 1200 calorie diet is no exception. While many people may find it effective, that doesn’t mean this diet is right for everyone;
• Reducing calories can also lead to a reduction in certain vital nutrients. Therefore, careful diet planning is necessary to avoid nutritional deficiencies;
• Consuming enough fatty products is also important for maintaining good health. Fats help with disease protection, digestion, absorption of vitamins, maintaining healthy hair and skin, regulating body temperature, and maintaining cellular function. But, this diet drastically reduces the consumption of fats;
• Calorie counting and food measurement are extremely crucial in this diet. This can be done using a menu or assistive diet plan, which is an additional requirement.

Include more vegetables in your diet:

Vegetables are healthy foods for those who want to lose weight and lose weight . A large portion of vegetables are made up of water , which means that most vegetables are low in calories. For example, a large carrot has only 30 calories and a cup of kale has approximately 33 calories.

Despite this, vegetables usually have significant amounts of fiber . Also, some that can be praised for this are artichokes, cauliflower , brussels sprouts , parsnips and kohlrabi. A small plate of cooked kale brings about 21% of your daily fiber requirement .

Fiber forms in bulk in the stomach and helps fill it up, which in turn can prevent overeating. Additionally, some studies have found that increasing fiber intake can help with weight loss.

Vegetables also contain large amounts of various minerals and vitamins. For example, carrots and sweet potatoes top the list when it comes to vitamin A rich foods . Broccoli and kale, meanwhile, have more vitamin C than many fruits .

Eating lots of different colored vegetables will prevent the risks of you being deficient in a number of vital nutrients such as magnesium , B vitamins, potassium and vitamin K.

How to put together a 1,200 calorie menu?

1 Day:

Breakfast: 1 protein plus 1 fruit (you can add vegetables if you want);

Lunch: 1 meal with protein foods plus leafy vegetables plus 1 fit seasoning;

Snack: 1 protein snack plus 1 fruit or 1 vegetable;

Dinner: 1 protein plus 1 whole carb/grain plus 2 vegetables plus leafy vegetables plus 1 fit seasoning;

Evening snack: 1 fruit .

At the end of the day the total portions will look more or less like this. 3 proteins , 2-3 fruits , 3-4 vegetables, 1 complex/whole carbohydrate, 1 protein snack, unlimited leafy vegetables, 2 light seasonings.

2 Days:

Breakfast: 250 g of fat-free cottage cheese (212 calories) and 80 g of strawberries (25.6 calories). Total: 237.6 calories;

Lunch: 100 g grilled chicken breast (165 calories), 1 tablespoon brown rice (25 calories), 1 cup spinach (7 calories), 1 cup braised kale (124 calories) and 10 ½ tablespoons of celery (10.5 calories). Total: 331.5 calories;

Snack: (consumption should be divided throughout the day and not all at once): 1 medium apple (72 calories), ½ orange (31 calories) and 80 g of red raspberries (41.6 calories) . Total: 144.6 calories;

Dinner: salad with 100 g grilled shrimp (154 calories), 150 g cooked quinoa (214.5 calories), 40 g green peppers (8 calories), 40 g tomato (7.2 calories) 40 g carrots (16.4 calories), 40 g of peeled cucumber (4.8 calories), 40 g of onion (16.8 calories) seasoned with salt and 200 ml of orange juice (94 calories).

Total Calories: 1,229.4

3 days:

Breakfast: 1 boiled egg (77 calories), 1 cup of diced melon (53 calories) and 100 ml of skim milk (32.5 calories). Total: 162.5 calories;

Lunch: Salad with ½ cup cooked lentils (161.5 calories), 40 g carrots (32.8 calories), 100 g tomatoes (18 calories), 85 g grilled chicken breast (140.25 calories) seasoned with 2 teaspoons of olive oil (80 calories). Total: 432.55 calories.

Snack: (consumption should be spread throughout the day and not all at once): ½ small apple (27.5 calories), 1 cup popcorn (31 calories), 1 cup halved strawberries (49 calories) and 200 ml of pineapple juice with mint (66 calories). Total: 173.5 calories;

Dinner: 100 g grilled salmon (171 calories), 1 cup fat -free cooked cauliflower (40 calories), 2 tablespoons brown rice (50 calories), 2 large lettuce leaves (4 calories), all seasoned with 1 tablespoon of olive oil (119 calories).

Total calories: 1,152.55