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1200 calorie diet plan



 
 
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ROBYNRANEE
Posts: 51
4/4/09 4:15 P

my doctor also said 1200 cal or less. She said new research shows the best way for people with my conditions, polysistic ovaries and metabalic syndrom to lose weight is a very low cal. diet. The two syndroms already work against me in weight loss. If I pay attention to what i eat and make sure my dietary needs are met i can go as low as 900, but that leaves no room for any kind of anything! Just eating for nutrician only. I am staying between 1000 and 1200 daily with lots of veggies, water and protien. I am very aware of what kind of choices i make to make the most of the food. I actually eat MORE now than i did i feel. my salad with turkey or chicken (3 oz) and lots of veggies with salad spritz spray runs less than 300 cal. vs. 1 small mcdonalds cheeseburger... same cal. more fat etc. I am also trying to eat only 100% whole grain rice, wheat pasta and bread I lost 10 lbs my firs week and felt great doing my walks.



REVSERENA
SparkPoints: (43,814)
Fitness Minutes: (32,252)
Posts: 3,252
4/4/09 11:56 A

I'm usually between 1200 and 1400, so feel free to check my nutrition tracker. Plenty of water helps. I find that I feel hungry when I'm really just dehydrated. When I'm drinking plenty of water I rarely get hungry.



BEANBYDESIGN
SparkPoints: (31,282)
Fitness Minutes: (36,402)
Posts: 1,021
4/4/09 11:10 A

It sounds like the original poster is looking for a 1200 calorie diet because her doctor recommended it, so if that's the case, I can't see why it wouldn't be safe for her.

Also, 1200 calories can definitely be filling, especially for smaller/shorter folks, as long as you're eating the right foods. When I'm being good and really sticking with my meal planning (not always the case, unfortunately), I can usually get through the day on 1200... a 1200 day for me is:

Breakfast - Non-fat plain or vanilla Greek yogurt (90-120 calories), light whole wheat toast (70 cals for two slices)
Mid-morning snack - Fiber One bar (140 calories) or South Beach Fiber Fit bar (120 calories)
Lunch - this varies really widely, so I'll just use my example from today: Two low cal wraps (70 calories per wrap) stuffed with lettuce, peppers, tomatoes, cucumbers, and one chopped up Mini Babybel light cheese split between the two wraps. The whole thing works out to 224 calories.
Afternoon snack - Apple and/or orange, or steamed veggies. (Usually around 60-80 cals)
Dinner - A lean protein (generally chicken, but sometimes tofu or steak or shrimp) with a big salad and a side serving of veggies, and a baked potato or baked sweet potato. That's usually 350-450 calories, for a total of about 950 or so... the extra 250 I'll keep open for snacks/incidentals, like coffee, additional servings of fruit, condiments such as salad dressing, etc.

If you're getting a lot of fruits/veggies and protein and fiber, 1200 calories is entirely do-able.

Good luck!



CRICKETRO
Posts: 28,971
4/2/09 3:57 A

1200 is not much but for a small person it can quite "a lot".

it's the bottom of the range for a healthy diet. you'll be amazed to realize how much you can actually eat for 1200 cal.

salads are filling and unless you drown them in dressing they don't need to be high in cals.

learn to use balsamic vinegar instead of other dressing or even lemon juice.

replace the high fat diary wt low-fat or non fat.

cut the oil/butter as well.

use mustard instead of mayo.

you will save a lot of cals by doing so.



CHERDOLL8
Posts: 3,524
4/2/09 1:56 A

According to SP to get to my goal weight by my birthday I should eat 1200-1500 calories a day.
I am not stick thin nor ever will be but I am not hungry eating 1200-1300 a day.
I usually start with a cup of cheerios and 1/2 milk or a piece of toast with peanut butter and a glass of juice for breakfast
I usually have a lean cuisine or smart one for the meal that I am at work for ( lunch or dinner )along with yogurt or pudding for dessert and lots of veggies and 3 0z of meat for the other
I eat whole grains, fruit, nuts and even chocolate (mini bars)and 100 calorie snacks
I do not go without any of my favorite foods I just do it in moderation and as I said I am not hungry. I am still on track to get to my goal weight on time
These are some suggestions for food I have
Good luck with your weight loss journey and have fun doing it.



MEME1299
Posts: 6
4/2/09 12:53 A

Hi, what types of veggies you have roasted. This sounds yummy? Thanks



MEME1299
Posts: 6
4/2/09 12:53 A

Hi, what types of veggies you have roasted. This sounds yummy? Thanks



MEME1299
Posts: 6
4/2/09 12:50 A

Hi, what types of veggies you have roasted. This sounds yummy? Thanks



MEME1299
Posts: 6
4/2/09 12:49 A

Hi, what types of veggies you have roasted. This sounds yummy? Thanks



AMICROTECHBABE
Posts: 20
3/6/09 11:23 A

I am in agreement with KRANKENHAUS in where I really think that 1200 calories a day is hurtful unless you are like stick skinny and stick skinny because you starve yourself is NOT ATTRACTIVE!!!! Well at least I don't find those stick skinny models attractive, they look anemic!

You really need to take in concern your weight and how active you are and then decide how many calories you need to decrease to get to a goal weight.



KRANKENHAUS
Posts: 71
3/5/09 9:15 P

SCORN41 and other women over a healthy weight will HURT themselves doing only 1200 calories!!!

BMR is maintenance level laying in a coma, look for calorie equations that take into account your activity levels so you don't destroy your metabolism with too few calories. A lightly active woman typically needs 1.2xBMR to maintain their weight, not just the BMR!



DHGC138
Posts: 102
3/5/09 1:53 P

1200 calories is rough until you adjust. Also, water and fresh veggies were my best friend when I was started it, but I have adjusted. There are days I go higher to throw off my body. It was a challenge for about 2 weeks but it is accomplishable!!!!!! I stick right around 1200-1400 max. emoticon



CONIFER
Posts: 380
3/5/09 10:02 A

I aim for 1200 per day - I usually end up somewhere between 1200 and 1400. I maintain at 1500-1600 and would gain at 1800. It's all about knowing your own body. My BMR is at 1491 - so I know that to lose I need to eat less than that and work out.

I usually eat most of my calories during the day to keep me going. A big breakfast, super filling lunch and a tiny dinner (usually on the way to the gym or an hour beofre one of my fitness classes). If I had a family to feed I know this would be more difficult.

Lately my bf and I have been making stir fry's a lot. so yummy, with lots of veggies. Tomorrow night I am making ground soy meat tacos :)







DUCKIE6170
Posts: 9
3/5/09 9:27 A

Wow, 1200 cals per day is all you can have?!?! The Sparkpeople page says I need to stay between 1,400 - 1,800 and I have a hard time with that. I find my most sucessful days are those that I do a big bowl of roasted veggies for lunch - I stay full until supper AND my lunch is about 300 calories total. Just mix some cut up veggies with lots of garlic and any fresh herbs you have on hand, then drizzle (and I mean drizzle) a little EVOO on top, pop into the oven anywhere from 20 - 40 minutes depending on the veggies. I make two big cookie sheet sizes worth on Sunday and eat it all week for lunch.



DESERTKRAUT
Posts: 5
3/4/09 10:29 P

Tacota and Poo are right, 1200 calories a day are plenty if one eats the proper healthy foods, good carbs and lean protein. It also depends how tall you are and what your starting weight is to begin with. I'm 5'3', 130 lbs and want to get back into my size 8 pants. It's all solid fat in my behind and thighs. I work out evey day and still can't get rid of the 10 lbs. fat on 1200 a day.



AMICROTECHBABE
Posts: 20
3/4/09 8:39 P

Why would someone want to be on a 1200 calorie diet? From what I have learned and read being a person in the medical field, we need at least 1800 cals a day in order to function properly.



CONNIELOU333
Posts: 14
3/4/09 7:28 P

Hi all. Round two for me. I am also on 1200 calories per day. It's hard! I eat two out of three meals on the go and dinner is usually my biggest meal. I have become very aware of what I am consuming and I have become stingy about what I choose as big calories. Breakfast is an english muffin with a slice of low fat turkey or ham and maybe a slice of cheese. Lunch is whatever is quick and low calorie, usually about 300 calories. Dinner is hard because that is when I want to really taste my food. I am open to any suggestions for dinner. I love the crock pot but am not a big cook.

Connie



FRIEDA4000
Posts: 520
5/1/08 12:44 P

At least 5 veggie servings per day works for me. When I do that, I almost always have to snack after dinner to get up to 1200 calories.

Good luck!



TACOTA
Posts: 1,215
5/1/08 12:07 P

I agree with Pooh. You need to make sure those 1200 calories fill you up, so you need good fiber foods and PROTEIN. Protein takes longer to digest and keeps you full longer. Steamed broccoli, cauliflower, carrots, or even fresh raw ones will work wonders. Chicken, fish, or lean meat will help too. Beans are a great fiber food, and very filling. You have to try to make your calories count, so go low count calories, high fiber and protein. It might take a day or two, but your body will thank you.



POOHSME
SparkPoints: (19,093)
Fitness Minutes: (4,643)
Posts: 4,358
4/30/08 9:04 A

My best recommendation to you then is: Eat filling foods when eat. Foods high in fiber and with lean protien. For instance a large salad with 3 oz of chicken breast and some almond slivers would be a great nutrional meal, filling and help meet some of your requirements without taking to overboard in calories.

An egg white omlete with some fresh veggies and flax seed would be a great choice for breakfast. Or some fiberone with low fat yogurt. The yogurt would be more filling than milk because it is heavier. It has protien in it and the fiber one is high in fiber.

I wish you the best of luck. I think I would also ask my doctor for some meal plan recommindations. It may help you set other daily menu's up based on his recommendations.



SCORN41
SparkPoints: (0)
Fitness Minutes: (51,765)
Posts: 24
4/30/08 8:58 A

yes my liver dr. said to strictly stick to a 1200 calorie diet thanks



POOHSME
SparkPoints: (19,093)
Fitness Minutes: (4,643)
Posts: 4,358
4/30/08 8:02 A

Scorn: Do you mean to stick striclty at 1200? Or did you have a calorie range you want to stick with?

Is there a reason why you want just 1200 calories?

Dawn



MARYMARY611
SparkPoints: (40,160)
Fitness Minutes: (42,947)
Posts: 2,598
4/29/08 9:52 P

I usually am about 1200-1400 calories a day. You are more then welcome to check out my nutrition tracker on my sparkpage.



HAPPENINGFISH
SparkPoints: (13,420)
Fitness Minutes: (20,043)
Posts: 865
4/29/08 5:22 P

Scorn, are you tracking your food? I had no idea what a 1200 or 1600 or 2000-calorie diet looked like before I started to track everything I was eating, and after a while I got the hang of it.

You could always try following the SparkPeople diets for dinners, or breakfast, or lunch, and making the rest out of what you usually eat.

1200 is really low. It's hungry time for me, I have real difficulty hanging on to 1200/day especially when I exercise a lot, but some things that help: eat lots (LOTS!) of low-calorie, healthy foods like dark green veggies (broccoli, salads, sprouts, cucumber), 'cause they'll help fill you up; eating enough protein (like at least 60g a day I think) will help you feel less hungry.

I'd aim for 300 calories per meal, and leave yourself 300 calories for snacks. At 1200, it means you're probably not going to want to drink any calories, so juice and sugary sodas are pretty much out. Not that juice isn't great, but if a glass is 100 calories, I mean, that's 100 calories you could eat, not drink!

What do you like to eat? Look up your favourite foods on a site like this one or on Calorie King (calorieking.com). You can just get a plan made for you, but in the long term it's much much easier if you develop your own plan. Don't worry if you make mistakes at first, 'cause we ALL do! :)



BAM0827
Posts: 3,023
4/29/08 3:40 P

It's hard to give someone a plan. I'd suggest to try the one that SP suggests or go and look at some people's food trackers. That may give you ideas.





BBCOOK
Posts: 2,101
4/29/08 2:05 P

If you set up your spark people program just turn on the meal plan. Its all right there. If you have certain dietary needs such as vegetarian, low cholesterol, no dairy that kind of thing you just click off the choices. Go to "start" then where it tells you how many calories you can have per day, click where it says "change" and it will bring bring you to the meal plan set up, be sure to select that you want to use the meal plan. Good Luck.



SCORN41
SparkPoints: (0)
Fitness Minutes: (51,765)
Posts: 24
4/29/08 12:28 P

emoticon emoticon

I need to follow a 1200 calorie a day diet can anyone send me one thanks shery



 
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