Consuming 1,200 calories a day may involve a significant reduction in daily calories or may represent a slight reduction, depending on a person’s usual calorie intake.
Researchers suggest that a low-calorie diet, such as a 1,200-calorie diet, offers additional health benefits. The National Institute of Health (NIH) note that in animal studies, lower calorie diets helped animals live longer and reduced the risk of diseases, such as cancer. Observational studies of groups that consume fewer calories suggest they are healthier.
Suggested 1,200-Calorie Menu
- 2 slices of fresh mango, apple or banana
- 1 hardboiled egg
- 1/2 of a whole-wheat bagel or 1/2 cup of unsweetened oatmeal
- 2 cups of salad with avocado, carrots, tomato, and leafy greens with flavored balsamic vinegar as the dressing
- 1/2 cup of black bean soup
- 1/4 cup of unsweetened Greek yogurt that you can add to the soup
- 1 corn tortilla or Tuna sandwich with lettuce and tomato with 1 tablespoon of low-fat mayonnaise.
- 1-2 cups of steamed broccoli or kale, seasoned with Asian mustard and rice vinegar
- 3 ounces of wild salmon
- 1/2 cup of miso soup
- 3/4 cup of brown rice
Enjoy these throughout the day:
- 1/2 of a baked apple with 1/2 teaspoon of sugar and cinnamon
- 1/2 cup of blueberries or raspberries
- 1/4 ounce of walnuts
- 1 ounce of low-fat cheese
- 2 cups of popcorn
- Green tea with 1 multigrain biscuit
It’s possible that some people might not lose any weight or will need to remain on a restricted calorie diet for a longer time before seeing results.
Weight loss might vary from one individual to another. For some, an alternative approach, such as getting more exercise or consuming less sugar, might be a better option.