Last updated on August 29th, 2021 at 12:58 am

Sometimes you feel you are not happy with your body shape, you cannot move as freely as you’d like, or you are not satisfied with your choices in life.

When you get this feeling, it is time to make lifestyle changes, starting from losing those extra kilograms that are making a negative impact on your health and shape. To get quick results, you need to follow a restricted diet like a 1200 calorie diet plan.

How many days?If you do it gradually, you can follow it until you reach your goal.
Weight loss rateAbout 0.5 - 1kg (1 - 2 Pounds) in a week, it helps people to lose their extra weight safely.
Nutrients40% of daily calories from carbs, 30% from fats, the remaining 30% from protein. You also need essential vitamins and minerals so you will take calcium, magnesium, iron, vitamin C, Vitamin D, Vitamin E, Folate, and thiamin.

Popularity

Dietitians consider 1200 calorie diet plan to be a magical weight loss diet because it is effective and satisfying, and there are many options and choices you can make during the diet period, so you can consider it one of the most popular diets worldwide, people googled it 18,000 time/month.

The 1200 calorie diet plan popularity

Different plans for 1200 calorie diet

There are many ways to keep your daily intake within 1200 calories, because you have many varieties, and can stick with the one you think suits you best. In the following, you can find the most popular diet varieties. Keep in mind that you must eat healthy food rich in whatever your body needs from vitamins and minerals:

-1200 calorie low carb diet:

One of the most effective ways for weight loss is following a diet with moderate amounts of healthy proteins and fats but low in carbs and calories, such as the keto diet and Atkins diet.

You can restrict your carb intake to between 20 – 120 gm to help your body lose weight. You can eat vegetables, beans, chickpeas, poultry, eggs, and lean beef, with healthy fats like olive oil and almond oil.

-1200 calorie high protein diet:

In this variety, you can get a delicious meal and feel full, keep yourself satisfied and lose weight at the same time. You can eat salmon, chickens, eggs, edamame, healthy fats, whole grains, and vegetables.

-1200 calorie diabetic diet:

In some cases, you need to follow a 1200 calorie diet plan to keep your blood sugar under control. In this case, you need to talk to your healthcare provider about the serving sizes and snacks to avoid hypoglycemia, and you need to keep track of your blood sugar values daily and adjust your medication according to it.

-1200 calorie HCG diet:

When you’re following a low-calorie diet your body will slow your metabolism to prevent losing weight, so some nutritionists believe that HCG hormone can enhance your metabolism and help you lose weight fast, also it decreases your appetite. There are some special shakes that can help you pass this period easily.

-1200 calorie vegan diet:

Vegan diets help you to decrease the risk of many diseases like vascular diseases, cancer, and type 2 diabetes and make you lose 0.5 – 1.0 kg/week safely. 

How to eat 1200 calories a day (Meal Plan)

Whether you will go vegan, follow a high protein diet, or any other plan you will always find that a good meal suggestion can make you feel full and satisfied, while providing your body with the nutrients it needs. Here are some suggestions:

Meal Plan
Breakfast1 Cup of skimmed milk with 1 cup of cereal. Or a half cup of oat. Or two boiled eggs and a full-grain piece of toast. Or 3 boiled eggs without toast. Or if you are following the HCG diet, take your HCG support shakes
Lunch8 oz of protein (225gm) could be beans, chickpeas, chickens, or lean meat plus 2 cups of raw vegetable. Sweet: 1 cup of fruits. You can also take one and half cup of cottage cheese plus two cups of boiled or raw vegetables. Sweet: 1 cup of fruits. Or a can of tuna with lemon juice. Or one cup Greek yogurt. For HCG diet take your support shake.
Dinner10 oz (283 gm) of protein plus two cups of vegetables and one cup of fruits. Or sweet potato with margarine and 120 gm chicken breast. Or you can substitute protein with cottage cheese. For HCG diet, take your support shake.
Snack (afternoon time)A piece of turkey breast. Or a bag of popcorn. Or mixed nuts. Or guacamole salad. Or half cup of cottage cheese.

Can the 1200 Calorie Diet be good? Is it worth it?

It is good for the average person to lose fat quickly, but you need to choose your food carefully and get medical advice to be sure that it suits you. 

1200 calorie diet plans have a lot of health benefits, because it makes you lose the extra weight you need to lose, and improves your heart health, your blood cholesterol, and triglycerides level, and control your blood sugar.

The 1200 calorie diet plan before and after

It also decreases the risk of some kinds of cancer, especially if you changed your eating habits and got nourishing foods full of fibers, vitamins, and minerals, and watched the percentages of protein, carbs, and fats in your food. It also makes you lose weight fast and feel good about your body shape.

You need to get some exercise to keep your muscle mass in good condition.

Precautions

Following a restricted diet like 1200 calories a day does not suit everybody and definitely cannot apply in these cases: 

  • Pregnant and breastfeeding women.
  • Underweight people.
  • People suffering from eating disorders.
  • Children and teenagers.
  • People suffering from malnutrition.

Side effects

  • Low-calorie diets raise the risk of regaining weight, studies showed that 1200 calories diet is usually followed by greater weight gaining compared with the moderate calories diet.
  • It can slow down your metabolism making it very difficult to lose weight.
  • If you don’t maintain your ideal weight after the diet by making the necessary lifestyle changes, you may start gaining all the weight you lost. Repetitive weight fluctuations can lead to health problems like type 2 diabetes.

The 1200 calorie diet Results

Before and after - Success stories

Amanda & Kevin

They are a couple that dreamed of losing some extra weight, but they thought it is impossible. 

Amanda says she used to watch tv shows talking about successful weight loss stories, but she could not find a diet that suits her needs. 

One day, she heard about the 1200 calorie diet plan, and she found it easy to substitute unhealthy food with healthy food and count her calorie consumption every day, and she finally did it with her husband.

She eats 200 calories in the morning, 300 – 400 calories during lunch, and 400 – 600 calories for dinner.

Conclusion (Is it safe?)

For the right person and with the right plan, a 1200 calorie diet plan could be safe and healthy, just keep in mind you need to make lifestyle changes to avoid gaining weight after that.

Tips for you

Healthy diets begin with healthy lifestyle changes, you need to eat healthy food and get off all empty calories. You also need to start doing regular physical activities. 

Healthy Tips for 1200 calorie dietBelow, you’ll find some tips to make lifestyle adjustments and achieve the healthy body of your dreams:

  • Use avocado instead of jam 
  • Add organic skim milk to your coffee instead of creamer. 
  • Add Greek yogurt to your diet.
  • Snack on nuts or fruits and leafy vegetables.
  • Use hummus instead of mayonnaise.
  • Use cauliflower rice instead of rice.
  • Use apple vinegar and applesauce.

FAQs

Can I survive on 1200 calories?

Last updated on August 29th, 2021 at 12:58 am

You need to know how many calories your body burns every day, and it depends on many factors like weight, height, BMI, daily physical activities, and general health, so you need to take medical advice before going on low calories diet. 

For average people, you can restrict 500 calories or more from your daily intake to start losing weight.

You also need to make healthier food choices and distribute the calories throughout the day to avoid hunger.

How much weight will I lose if I eat 1200 calories a day?

Last updated on August 29th, 2021 at 12:58 am

0.5 – 1.0 kg/ week.

Can I exercise on a low-calorie diet?

Last updated on August 29th, 2021 at 12:58 am

Sure, it will keep your muscle mass in good shape and improve your metabolism, helping you lose more weight safely. It will also give you some leeway to eat something you like without feeling guilty.

Is it hard to eat 1200 calories a day?

Last updated on August 29th, 2021 at 12:58 am

It is easy actually, just fill your fridge with healthy foods and snack on fruits and nuts.

I have been a Registered Dietitian for over 11 years, working in many different capacities. The majority of my experience has been working as an outpatient dietitian. I have had a lot of experience in the areas of research, general wellness, weight loss, oncology, CKD/renal failure, celiac disease, diabetes (I and II) and gastrointestinal concerns.

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