If you want to lose weight, you’ve probably considered going on a 1,200 calorie diet and meal planning. The 1,200 calorie diet was designed to help individuals achieve a calorie deficit without depriving them of some of the foods they love most. Research indicates that sticking to a low-calorie diet, such as the 1,200 calorie diet, can be beneficial in the weight loss process.
However, what works for one person may not be an ideal course of action for another. Some find a structured diet like this beneficial, while others may find it too restrictive and question its long-term sustainability. This brings us to a question: “Could the 1,200 calorie diet hurt your weight loss?”
We spoke with a registered dietitian who explains everything you need to know about the 1,200-calorie diet and how it can affect weight loss efforts.
The 1,200 calorie diet does not take into account each individual’s unique daily calorie needs.
As previously noted, a 1,200-calorie diet structured around weight loss aims to establish a calorie deficit, that is, consuming fewer calories than your body uses.
“The problem with recommending a 1,200 calorie diet to everyone is that it doesn’t [consider] the daily caloric needs of each individual”, explains Courtney Pelitera, MS, RD, CNSC, dietitian specializing in sports nutrition and well-being nutrition from Top Nutrition Coaching. “The majority of your caloric needs come from your basal metabolic rate (BMR). This is the energy your body needs to simply perform its daily functions: breathing, digesting, growing hair and skin, maintaining heart rate, maintain hormone production, etc. This number [will] change based primarily on a person’s body size.
Research shows that time spent at the gym only makes up for small portion of your daily calorie intake. “[In addition,] the thermic effect of food (the number of calories needed to break down food and use it as energy) accounts for approximately 10% of daily calorie intake,” Pelitera points out.
When Pelitera determines an adult’s approximate BMR, it is typically near or above 1,200 calories per day for the average woman and over 1,200 calories for the average man.
“When we now take into account any type of activity, even a 20 to 30 minute walk per day, this [will] “Increase total calorie needs simply to stay healthy,” she says. “If someone eats below their estimated BMR needs, it can inhibit normal, daily bodily functions.”
Can the 1,200 calorie diet negatively impact your weight loss progress?
If consuming 1,200 calories is less than your estimated metabolic rate, this diet can absolutely have detrimental effects, Pelitera points out.
“When we add exercise and increased daily movement, which I often see in people trying to lose weight, we can put the body into an even greater deficit, below basic needs,” we she says. “The most common way this can hinder weight loss effects is that the ‘hunger hormones’, ghrelin (means hunger) and leptin (means satiety), can be inhibited, making it very “It’s difficult for people to know if they are satisfied after meals or still hungry, especially when we see people in this calorie deficit for a prolonged period of time.”
It’s also important to note that as the number on the scale goes down, so does your BMR. This means that as you lose weight, your calories will need to be restricted more to continue to see long-term results, says Pelitera.
“This is where I consider starting with 1,200 calories to be very problematic,” she explains. “It is extremely difficult to eat less than 1,200 calories, or even 1,200 yourself, and have [the] the energy to live your everyday life.
A constructive alternative to the 1,200 calorie diet:
Now that Pelitera has established that 1,200 calories can be an arbitrary (and unsustainable) daily goal, what’s a more constructive alternative?
Well, she suggests keeping track of the number of calories you’re currently consuming for three consecutive days. Then calculate the average of these three amounts. This will give you a solid baseline for the number of calories you consume daily. Then take that daily average and subtract 300 to 500 calories from it. You will now have your new daily calorie goal.
“You can also use a BMR calculator to calculate your BMR+ activity factor (how active you are). You can then use that number and subtract 300 to 500 to get a daily calorie goal,” Pelitera suggests.
It is important to note that these calculations are only estimates. “There is no accurate way to know how many calories you burn each day without being connected to a ventilator,” says Pelitera. “Check your calculations by tracking your diet daily for accuracy and checking your weight several times [weekly]. Since we know that weight varies from five to seven pounds throughout the week, track your average weight each week. Adjust your calories accordingly. Healthy weight loss is considered to be losing one-half to two pounds per week. »
It is always wise to consult a healthcare professional before trying a new diet or weight loss program.
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