One of the safer diets you can take part in without risking your overall health and without sacrificing too much of the food you enjoy is a simple 1200 calorie diet. This diet is based on the recommendation that 1200 calories are the least amount of calories you can have each day and remain healthy. This diet does not take a toll on your body the way many fasting diets do. The goal of the 1200 calorie diet is to take in as many calories as your body needs to function and no more.
Weight loss occurs when you are taking in fewer calories than you burn, and 1200 is the amount your body needs simply to function, so many calories you burn will be from fat. This type of diet is particularly useful for diabetics as they cannot do any of the more extreme diets since they must keep their blood sugar levels consistent and eat throughout the day. While the only real restriction with a 1200 calorie diet is the caloric intake, there are certain foods that should be avoided.
Spaghetti is high on the list, as well as wheat wraps and, of course as with almost any diet, sugary foods. personal cloud There are some vegetables that should be avoided as well including cabbage, beans, broccoli, peppers, and cauliflower, which are starchy vegetables and can raise the bodies insulin levels too quickly.
With the 1200 calorie diet plan, moderate exercise is recommended so that you ensure that you are burning more calories than you are taking in. However, extended and strenuous workouts are not recommended while on the 1200 calorie diet, because burning too many calories each day without taking in enough can cause damage to your muscles and overall health.
Another danger with the 1200 calorie diet is nutritional deficiencies. Since you can function sufficiently on 1200 calories a day, some people stay on the diet for extended periods of time. The goal of the diet is to lose weight over a certain period of time, and though 1200 calories are enough to survive on, it is not optimal for your long term health.
If you spend a significant amount of time taking in only 1200 calories a day, your body will compensate and your metabolism will begin to slow down. This means that when you go off the diet, it will be much easier to gain weight as your body will be used to taking in very few calories and will be more likely to store the excess as fat.
1. The 1200 Calorie Diet
The logic behind the 1200 calorie diet is to restrict calorie consumption to only 1200 calories. There are numerous food items that are recommended in a typical 1200 calorie diet chart, such as lean proteins, whole grains, healthy fats, legumes, fruits, and vegetables to guide the dieters. Due to such a wide variety, there can be many diet menus for the 1200-calorie diet. An example of such a diet chart is given below.
2. What To Eat When On The 1200 Calorie Diet
The 1200 calorie diet plan requires careful consideration of the amount and nature of food to be consumed in order to fulfill the nutritional requirements. Foods rich in carbs, such as flour bread and pasta, sugary products, and foods with high-fat content should particularly be avoided as they have more calories, which tend to cause weight gain.
- Non-starchy fruits and vegetables should be consumed more as they are low in calories and carbohydrates and high in vitamins when compared to other foods. Vegetables like cucumber, mushrooms, carrots, tomatoes, beets, asparagus, peppers, and leafy greens and fruits like bananas, plums, cherries, grapes, apples, and peaches are some of the best healthy options.
- Carbohydrates are required in fewer quantities for a fit and healthy body. Complex carbohydrates, found in whole grain bread and pasta, bran, etc., keep you full for a longer time as they are digested slowly. Hence, in order to lose weight and build your immunity, consume complex carbohydrates.
- Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil. These oils have less saturated fat and calories.
- It is recommended that if you are on the 1200 calorie diet, you should consume a good amount of protein. It is extremely vital for maintaining lean tissue and burning fat. Moreover, it improves your blood glucose levels and prevents any hunger pangs that you might experience. Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
- Instead of three large meals, have five or six small meals throughout the day. This will help keep your metabolism active and burn more fat.
- Eat a heavy breakfast. Also, try not to skip breakfast. Depending on how many calories you consume during breakfast, keep your lunch low or higher in calories, but make sure not to eat a heavy lunch. Balance your meals in such a way that you do not deprive yourself of essential nutrients while keeping the calorie count low. The meal plate should have four sections comprising of mostly protein and non-starchy foods, and the remaining portions comprising of starchy foods and dairy products.