Dealing with obesity can be very frustrating; as it takes a lot of time to burn calories and attain the perfect figure you always wanted. Most people tend to starve their bodies but what really happens is that the body slows down its use of calories thereby showing no significant weight loss on the scale. According to fitness experts, it is healthy to consume 1200 calories on a daily basis so as to provide the necessary nutrients to the body and allow for the calorie deficit required for fast weight loss.
Most diet plans that are devised by nutritionists and medical professionals are designed to accommodate 1200 calories. However certain factors do affect the number of calories a person needs to eat to attain weight loss. These factors would include gender, age, metabolic rate, fitness levels, exercise regime, medical history, and body size. A person’s individual calorie requirement is calculated keeping all these criteria in mind.
Although 12 calories may sound like a lot of food, that’s not actually true. Calories add up quickly and a balance of macronutrients is necessary so that you feel full and satisfied and do not feel the need to consume more calories. Macronutrients can be provided to the body in the form of fats, carbohydrates, and protein. The macronutrients can be consumed in the following manner:
55% of calories from complex carbohydrates
15% calories from protein
30% calories from fats (only 10% saturated fats)
These percentages would translate into 660 calories from carbohydrates, 180 calories from protein, and 360 calories from fat. However these percentages can be tweaked a bit to fit certain medical conditions.
A classic example of a 1200 calorie diet plan would be as follows:
Breakfast
1 English muffin made from whole wheat
Peanut butter – one tablespoon
Half banana
Mid-morning Snack
One apple and twenty almonds
Lunch
Whole wheat bread – two slices
Turkey breast (low sodium) – 2oz.
Cheese – 1oz.
Mustard – one tablespoon
Tomato
Lettuce
One orange
Mid-afternoon Snack
Low-fat yogurt - 8 oz.
Dinner
Baked, grilled, or broiled chicken breast (skinless) - 3 oz.
1 cup cooked broccoli or any other vegetable
Brown rice - 2/3 c.
Evening Snack
1% milk - 1 cup
Fig cookies (low fat) - 2
There are number of advantages of going on a 1200 calorie diet plan. The biggest advantage of this diet is that addition of wholesome, nutritious foods ensure that cravings for food are minimized. As a result, you can easily avoid episodes of over-eating and keep your weight in control. Since the diet includes the goodness of various food groups, it provides energy to each and every cell of your body. You must drink about 48 ounces of water along with snacks and meals to keep your body well-hydrated.
This diet is not appropriate for pregnant or breast-feeding women whose daily calorie requirement is much higher. It would be a good idea to consult your nutritionist or physician before taking up any diet plan for weight loss. You can speed up the weight loss process by adding an exercise session to your daily routine.
