A diet based on 1200 calories daily is the urgedminimum for safe and healthy weight loss. This is because 1200 calories will generally provide an enough nutritional intake for most individuals, yet still allows the reduction of calories to the level that most dieters require in order to lose weight.
Many diet plans for weight loss that are developed by dieticians and health professionals are based on 1200 calories daily.
Diet Basics
This diet plan is focused around the concept of calorie control. If dieters are taking less calories than they are using then this will result in weight loss.
Dieters are to consume 1200 calories daily. This will involve the need to look up with either books or online resources that list the calorie content of each food.
Recommended Foods
There are no specific foods recommended on this plan however dieters are likely to have a greater degree of success when the diet is based on fresh and unprocessed foods including fruit, vegetables, whole grains, legumes and lean proteins.
Sample Diet Plan
Breakfast
1 cup bran cereal
1 cup skim milk
1 banana
Lunch
Tuna sandwich with whole grain bread and low fat mayo
2 cups raw vegetables crudites(carrot, red pepper, celery)
1 small apple
Afternoon Snack
Nectarine
Sparkling water with lemon
Dinner
3 oz grilled chicken breast
3/4 cup steamed green beans
Salad with 1 cup lettuce, 1/2 cup cherry tomatoes, 1/2 cup grated carrot
2 teaspoons olive oil and balsamic vinegar
1 fresh peach
Evening Snack
1 small pear
Exercise Recommendations
There are no specific recommendations for this diet however dieters should be aware that daily exercise is important for asserting weight loss and for general health.
Conversely excessive exercise may actually not be beneficial on this plan because the calories and nutritional consumption is too low to maintain high levels of physical activity.
Costs and Expenses
There are no expenses for this program other than perhaps a calorie counting tool such as a book or computer program however free online services are also available such as freedieting.com.
Pros
If healthy foods are selected many dieters will not experience hunger on this diet.
Low calorie diets are a proven effective method of weight loss.
Dieters have freedom to choose whatever foods they like as long as the daily caloric intake is not exceeded.
Can be adapted to suit special diets such as vegetarian, diabetic etc.
Quick initial weight loss may increase motivation to stick with a long term weight loss plan.
Cons
Necessary to count calories and measure foods.
Diet will need to be planned carefully so as to prevent nutritional deficiencies.
Many dieters will experience tiredness and hunger on a low calorie diet.
Not suitable for physically active individuals.
High risk of rebound weight gain when calorie intake is increased.
Conclusions
A 1200 calorie diet is likely to produce results for most individuals, at least in the short term. However in order for weight loss to be maintained it will be necessary to incorporate healthy lifestyle changes.
Dieters will have an increased chance of success if they learn how to select nutritionally balanced meals, to manage psychological stress and to incorporate daily physical activity into their routines.
