What You Want To Know
How do I know how many calories I should be eating?
I have a calorie and macro calculator here! https://healthbeet.org/weight-loss/macro-counting/
Will I lose weight on 1200-1500 calories?
Losing weight on these calories really depends on where you are starting from. The only way to know this is to keep track for at least a week, without making dietary changes. If you dont lose or gain weight during that week, that is your baseline calories. Once you have a baseline, creating a deficit of 500 calories per day will help you lose 1 lb per week.
How do I balance my families meals with my own weight loss meal plan?
The meals on this program can be eaten by anyone in the family! The only difference will be in how much you eat compared to your family. Maybe youll have 4 ounces of meat for dinner, and theyll have 6 ounces.
Can I exercise on these calories?
Exercising while you are eating 1200 1500 calories will depend on what you consider exercise, the intensity, and how long youve been exercising. Walking is a great place to start, and can be done comfortably on this program. Assess your energy level during the day and make adjustments from there.
Are you a medical professional?
I am not. I graduated with a bachelors degree in health education, and recently became a certified personal trainer. This meal plan and my low calorie recipes are for information only. Please visit a qualified provider in your area to discuss your personal circumstances.
My Low Calorie Meal Plan
I thrive on a high protein, balanced carb, low fat diet. Ive written several meal plans with macros split between 40% protein, 40% carbs, and 20% fat.
But at the heart of it all, I attribute my success to starting with a calorie deficit and sticking to my calorie goals. End of story.
If I eat too many grams of carbs, Ill reduce my portions of protein. As long as I dont go over my calorie budget for the day and maintained a calorie deficit, I kept losing weight.
I try to avoid snacking, which was the biggest hurdle in my weight loss, and kind of still is. My main meals range between 300-500 calories.
So, even when I can eat the same foods every day, the meals can have a great deal of variety. Whatever I add or season the meals with need to be weighed, measured, and tracked in MyFitnessPal
This printable is how my diet breaks down by meals that I call predictable, yet flexible!
Create Your Own Meal Plan
This menu is a three-day example of delicious foods you can fit into one day with a 1,200-calorie diet. If you need more variety, there are many nutritious foods you can enjoy. A simple online search will help you calculate their nutritional value.
You can use a recipe nutrition calculator to take the guesswork out of meal prep. Just input the recipe youd like to make and read the nutrition label. You can also use it for side dishes, snacks, and drinks.
If the results for your recipe show it has too many calories, you can edit each ingredient. The calculator will show you healthier options.
The calculator is a useful tool when making out your shopping list. Youll have a clearer idea of which foods are lower in calories, fat, and sugar. Having a little knowledge before you hit the store can help you make better decisions.
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How To Follow It
Dr. Nows book explains the three main principles of his diet approach using the acronym FAT:
- Frequency. This refers to how often you eat. Dr. Now recommends eating two to three meals per day with no snacks.
- Amount. This means how many calories you should consume. He says to limit calorie intake to 1,200 calories or less each day, divided evenly so 400 calories for each meal 3 times daily, or 600 calories for each meal twice daily.
- Type. The types of food you eat are also important. He says to strictly avoid sugar and choose low fat and low carb foods while increasing the protein and fiber content of each of your meals. Protein and fiber can help make your meal more filling .
Dr. Now says that when you begin, make a list of all of your favorite foods, and then remove all the sugary, high fat, and high calorie foods from the list.
What remains should be a regular part of your daily meals while youre doing the Dr. Now program that way, its easier to stick to.
He also says to focus on minimally processed food and choose small portions, which will help make it easier to meet the restricted calorie count.
This diet is designed for short-term use in the lead-up to bariatric surgery, so dont follow it for longer than a month or two.
Always make sure youre under close medical supervision while youre on this diet.
How To Follow This Plan
Since 1200 calories is far lower than the recommended calorie allowance for men, a 1200 calorie diet should only be used by women looking to lose some weight.
If you want to follow this plan as a man, then you would need to increase the portion sizes in order to match the higher energy requirements men have.
The plan itself contains lots of fiber, fruits and vegetables so that you can trust that what youre eating is healthy, plus contains a good amount of protein.
The recipes and shopping list within the plan are suitable for 2 people. However, this can be easily adjusted if needed.
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How To Meal Prep For Your Week Of Meals
You May Need A Stricter Discipline Than Usual When Following A Simple 1200 Calorie Meal Plan
As a follower of this diet, more discipline than you can imagine is required, especially if you are used to a high caloric intake.
This is because your body may be subjected to hunger while you make this switch. This is another reason you should talk to a doctor before starting this diet.
To tackle the hunger that accompanies following this diet, it is important to eat healthy food that will fill you for a longer period.
Sustain your appetite by consuming healthy and filling foods moderately. Examples of good foods to choose from include
Fruit with high water content and more.
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What Are The Total Calories And Macros For This Weight Loss Meal Plan
A low calorie diet has been shown to result in weight loss, despite the distribution of macros. However, for this 1200 calorie that is high in protein, low in carbohydrates, and low in fats, the totals are: 1151 cal / 153 g protein, 86 g carbohydrates, 16 g fat. If you count macros, that is close to: 55% protein, 30% carbs, and 15% fat
When I create calorie focused meal plans, I meal plan in a way that the calories are a little under, rather than over. I go under on the planned calories for a few reasons.
For one, its difficult to get accurate measurements for calories of the foods you eat. Different tools, different reporting methods, and different products vary in calorie range.
But the biggest reason the plan is slightly under 1200 calories is because there is plenty of things we eat that often go untracked. Bites, nibbles, sauces, veggies, vitamins, gum, and even sugar free foods actually do carry calories.
So, at the end of the day, youll likely be closer to 1200 calories, even if you think you are eating less.
IMPORTANT: Products will vary on nutrition information. The nutrient counts for the calories, carbs, and protein, as I am reporting them are taken from a report in MyFitnessPal, that you can see here.
What Is A 1200
The 1200-calorie diet is a meal plan that restricts your daily calorie intake to no more than 1200. Using the diet for an extended period might lead to your body not getting the nutrient it needs for its essential functions.
Because the diet plan falls below the recommended dietary guideline, you should follow it under a doctors supervision or other healthcare specialists.
Any doctor or nutritionist prescribing a low-calorie diet will ensure proper monitoring, ensuring that what you eat does not hurt your overall health.
However, you can maintain the diet plan by incorporating nutrient-rich, low-calorie foods with different flavors to make your meals exciting and healthy.
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What Is Dr Nowzaradans 1200 Calorie Diet
So, what is there in this much-discussed meal plan? Is it really possible to stick to a limited-calorie diet and remain healthy? A usual American tends to have 3600 calories per day. So, it is hard to believe that one can live with just 1200 calories per day.
Dr. Nowzaradans 1200 calorie meal plan is a strict nutrition plan that restricts the food and beverage intake to 1200 calories per day. It tactfully includes low-calorie, healthy foods avoiding the high-calorie, fat-based foods. In this diet, the doctor has firmly restricted the amount of calorie intake.
The diet may seem difficult at the beginning. But, as per patients from various age groups, it is highly effective. The calorie intake is limited here to ensure the energy deficit in the body and burn the extra fat in it. Gradually, an obese person starts losing weight with this process.
Make Every Bite Count
Hunger and cravings are significant barriers to any meal plan. To counter this, Malkani recommends more high-volume, fluid-containing and low-calorie foods, such as salads, vegetables, soups and fruits. In addition, she recommends eating balanced meals, drinking plenty of water and incorporating high-fiber foods, such as whole grains and legumes.
Equally important is to avoid getting calories from liquids and other low-nutrition and high-calorie foods. Avoid sugar-sweetened beverages, including sodas and sugary coffee drinks, and cut back on fried foods, desserts, candies and snack chips. Including these extra calories can really get in the way of your progress. “If you choose to restrict calories, it’s important to make every bite count,” recommends Malkani.
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Why You Need A Meal Plan For Weight Loss
Following a meal plan, or having a pattern for my meals has helped me and thousands of people lose weight. Following a meal plan eliminates the focus on food, and the fatigue of decision making. I find, Im more likely to have discipline when Im not focused on what I should choose for my next meal.
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What Is A Calorie Counting Diet
It is a meal plan based on counting calories each day to reach a healthy body weight. You will need to eat fewer calories if you are trying to lose weight. Weight loss may decrease your risk for certain health problems or improve your health if you have health problems. Some of these health problems include heart disease, high blood pressure, and diabetes.
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Understand Your Macro Needs
All meal plans provide a certain amount of energy from carbohydrates, protein and fat â the main energy nutrients in food. While the ideal proportions of these macronutrients continues to be a topic of dispute, the National Academy of Sciences provides fairly flexible guidelines.
“The percentages of macronutrients that make up a healthy meal plan are 45 to 65 percent of daily calories from carbohydrates, 20 to 35 percent from fats and 10 to 35 percent from proteins,” Malina Malkani, RDN, spokesperson for the Academy of Nutrition and Dietetics and creator of the Wholitarian Lifestyle, tells LIVESTRONG.com.
So according to IOM guidelines, a well-planned 1,200-calorie diet can contain a range of 135 to 195 grams of carbs, 27 to 47 grams of total fat, and 30 to 105 grams of protein.
On the other hand, some research shows the quality of food choices may be more important than the proportion of carbs, protein and fat in the diet. According to a study of over 600 overweight adults, published in the February 2018 issue of JAMA, 12-month weight loss success was not linked to whether the diet was high or low in fat or carbs. Instead, weight loss was greater in those who cut back on added sugar, refined grains and highly processed foods â and in those who ate more vegetables and other whole, unprocessed plant foods.
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Calories Is Not Right For Everyone
A word of warning: A 1,200-calorie diet is not a good option for every person with diabetes. For example, this calorie level may be low enough to disrupt your metabolism. This number of calories may not give you enough carbs for your medication dosage. And it may not prevent hypoglycemia or low blood sugar.
However, 1200 calories will meet the energy needs of some people with diabetes. Its probably best for those who are:
- Small in weight and stature
If you have a prescription for a 1,200-calorie diet, your diabetes care team will have planned with these factors in mind. If youve been prescribed a different diet, there are many meal plans to choose from.
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Why Is It Important
Regarding the diet plan, the doctor is strict. According to some patients experience, he even denies performing the operations if the patient has not lost enough weight.
According to him, you cannot lose weight if you are not dedicated enough for it. And if you cannot lose weight before the surgery, you cannot maintain good health after surgery.
In short, he wants to check the level of determination through the diet plan. Also, surgery is a crucial task. And it is risky to operate any medical surgery on an obese person.
Especially those with a weight of more than 600 pounds are likely to be at more risk than others. With the strict yet beneficial diet plan, Dr. Now has strived to reduce the risks to a great extent.
As per the different studies, the limitation of the calorie intake to 1200 calories lowers down the hunger hormone in our body. Hunger hormone is responsible for triggering the urge to eat.
So, once eat and drink as per this diet plan, the tendency to frequent eating stops. Gradually, it shows positive results in the case of weight loss journey.
Losing weight is not a one-day miracle. It is a long and extensive journey. Consistency and perseverance are the keys to success in it. Only going for the surgery will not help until you are ready to continue a healthy lifestyle ahead throughout your life. Dr. Now, being the remarkable weight-loss expert, believes in this proven theory.
- Past medical history
Calorie Diet Food List
The body requires caloric energy to keep its critical systems working smoothly. The memory, respiration, cardiovascular and digestive system all need calories, among other diets.
However, many people trying to lose weight believe that they need to eat fewer calories to attain their objectives. Essentially, consuming fewer calories helps with weight loss.
Depending on age, dietary guidelines advise a daily caloric intake of 1,600 to 2,000 calories for moderately active women and 2,000 to 2,600 calories for moderately active men, according to the same recommendations.
You may require as many as 2,400 calories per day for females and 3,000 calories per day for a male if you are physically active or even more.
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Life After The Meal Plan
Find more recipes on our site
Your journey doesnt end after 7 days of Mediterranean-style recipes that help with insulin resistance. Its about finding recipes that can become staples in your household and creating eating habits that actually last.
Weve got plenty of recipes online already. Just use the search function on our home page if youre looking for a specific ingredient or check out our recipe page.
You can also sign up to our 28 day plan for over 100+ recipes and 4 weeks of meal plans.
We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.
Before You Begin This Meal Plan
If you want to lose weight and keep it off, research shows that the best diet is one you can stick to. So think about how the meal plan would fit in with your daily life and diabetes management.
Before starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that’s right for you.
Please speak to your diabetes health care team before making significant changes to your diet.
This is especially important if you treat your diabetes with insulin or other diabetes medications that increase the risk of hypos. Reducing your carbohydrate intake and changes to your body weight may mean your medication needs adjusting.
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