The whole point of this diet is to eat fewer calories than your body burns. This way, your organism will be able to utilize your fat stores, allowing you to lose weight. However, the situation is not as simple as it looks. Liz Weinandy, a reputable nutritionist, is explaining that we should take great caution with this diet and don’t exaggerate with it. According to her, it’s unwise for a person to go under 1,200 calories a day because then, the body will be unable to take its needed nutrients, like protein, calcium or magnesium. Therefore, a diet bellow 1,200 calories represents a health threat and shouldn’t be followed on any circumstances.
Even if it’s safe, the 1,200 calorie diet should be followed with caution. The dieter should combine this nutritional treatment with some strength training, in order to receive the right amount of protein in the body. This way, your body will only burn the fat, keeping the muscular tissues intact and ensuring a high metabolism. And we all know that a high metabolism will keep you in shape, making you less likely to gain weight again.
How to plan your day
Imagine that you’re a machinery and food is your fuel. Following this perspective, you should only eat when you’re hungry and you need to energize. However, a lot of us tend to have additional meals / snacks, whenever we feel bored or anxious. Also, we tend to eat when something’s so appealing that we can’t resist it. A lot of people call this activity “snacking” and they consider it a bad habit. However, this snacking is not entirely wrong and it may help you with the 1,200 calories diet.
As you might imagine, the biggest challenge when following this diet is to withstand the hunger. So in order to succeed, you have to “trick” the hunger sensation and stick to the plan. How to do that? Simple! First of all, you have to grab a snack between your main three meals. These snacks, should contain high-volume foods, which don’t have many calories but will make you feel full. Establish your future snacks from the beginning and choose only fruits with high water content (grapefruit, oranges, watermelon), soups, vegetables or salads. These foods will stop the hunger sensation but they also have very few calories.
Create your meal plan
Finding a 1,200 calories meal plan is simple. However, you should consider a few aspects before establishing your meal plan and stick to them. A very important thing is to know when you’re the most hungry, during the day. Adjust your diet according to your hunger levels. Is not mandatory to stick to the diet 100%.
Another useful thing to do is to properly hydrate. We often tend to feel a hunger sensation when we’re thirsty, so you should try drinking some water when you’re feeling it. It may stop the hunger.
Also, you should check your behavior after starting the diet. Make sure that you don’t under-hydrate or lower the calorie income too much. You can develop an eating disorder by doing that.
Remember, this is just a suggested menu and you shouldn’t follow it thoroughly. You can adapt it, according to your personal preferences.
– 1 hard-boiled egg
– 2 slices of mango
– 1/2 cup of oatmeal (unsweetened) or half a whole-wheat bagel
– 1/2 cup of black bean soup
– 2 cups of salad with tomatoes, carrots, avocado, leafy greens and balsamic vinegar as a dressing
– 1 corn tortilla
– 1/4 cup of Greek yogurt (you can also add the yogurt to the soup)
– 3 ounces of salmon
– 3/4 cup of brown rice
– 1/2 cup of miso soup
– 1-2 cups of steamed kale of broccoli (you can season them with rice vinegar or Asian mustard).
Snacks for between the meals
– 1 ounce of low-fat cheese
– 1/2 cup of raspberries or blueberries
– 1/2 ounces of walnuts
– 2 cups of popcorn – 1/2 from a baked apple (you can add 1/2 teaspoon of cinnamon and sugar)
More than that, you can serve as many tea, water or coffee as you want. However, you shouldn’t exaggerate with the caffeine, so opt for decaf instead. For an extra taste, you can add flavored vinegar, lime or lemon juice. They are calorie-free.
A 1,200 calories diet will definitely help you lose weight. However, you have to be sure that 1,200 calories is not too low for you because, you can risk a lot of health disorders this way. Also, make sure that your body will receive all the necessarily substances, for a proper and effective function of your organism.