1200 calorie meal plan
Does the 1,200-Calorie Diet Work for Weight Loss?
To encourage fat reduction and reach their desired weight as rapidly as possible, some people adopt 1,200-calorie diet regimens. While it's true that decreasing calories might help you lose weight, research suggests that doing so too dramatically can be harmful to your health and weight reduction in the long run.
What is the definition of a 1,200-calorie diet?
A 1,200-calorie diet is a manner of eating in which you consume no more than 1,200 calories each day. Because it delivers much less calories than most ordinary adults require to maintain their weight, this diet is classified as a low-calorie diet. Low-calorie diets are recommended by many healthcare experts, including doctors and dietitians, as a weight-loss method.
Reducing calorie consumption by 500–750 calories per day is a popular prescription for weight loss. For adult women, this amounts to a low-calorie diet of 1,200–1,500 calories per day, and for adult men, 1,500–1,800 calories per day. It's worth noting that 1,200 calories is on the low end of the low-calorie diet recommendations for women.
Low calorie diets are defined by some studies as dietary patterns that provide between 800 and 1,200 calories per day, while very low calorie diets are defined as diets that provide less than 800 calories per day). These diets are usually followed for a few weeks to months in order to achieve quick weight loss.
Low-calorie and very-low-calorie diets are popular in therapeutic settings under medical supervision, such as weight reduction centers, but they're also popular among the general public. Many weight reduction experts, personal trainers, and popular dieting websites, in fact, promote 1,200-calorie meal plans, claiming that following one can help you "slim down fast." These diets usually encourage dieters to eat "low calorie," "fat-free," and "reduced-fat" foods to help keep calorie consumption low, and they also include calorie monitoring to ensure dieters stay under their daily calorie allotment.
While a 1,200-calorie diet may be adequate in some conditions in the short term, it is considerably too low for the majority of adults. Furthermore, while drastically cutting your calorie consumption may result in rapid weight reduction at first, research suggest that low-calorie diets rarely effective for long-term weight loss .
Is it possible to lose weight using it?
To lose weight, you must create a calorie deficit. Some health professionals recommend cutting calories by 500–750 calories per day to aid weight loss, at least in the near term. Many studies have indicated that low-calorie diets, such as 1,200-calorie diets, can help people lose weight. A study of 2,093 obese persons found that following a medically supervised 1,200-calorie meal replacement diet for 12 months resulted in an average fat loss of 4.7 percent .
Adults in another trial consumed 500, 1,200–1,500, or 1,500–1800 calories per day as part of a commercial weight loss program.
The 1,200–1,500-calorie-per-day diet resulted in an average weight loss of 15 pounds after a year (6.8 kg). However, 23% of the 4,588 participants who followed the 1,200-calorie diet dropped out of the trial .
While initial weight loss on low-calorie diets, such as 1,200-calorie diets, is often rapid and considerable, studies have revealed that when compared to diets with only moderate calorie restriction, weight regain is more common.
Rapid weight loss during the first three months was related with larger regain over the nine-month weight loss maintenance phase in all three diet groups, according to the researchers in the commercial weight loss study cited above). Another study of 57 overweight or obese persons found that after following a very low 500-calorie diet for 5 weeks or a low 1,250-calorie diet for 12 weeks, study participants regained 50% of the weight they lost during a 10-month period, on average.
This is due to the fact that low-calorie diets promote metabolic changes that preserve energy and prevent weight loss, such as increased appetite, loss of lean body mass, and decreased calorie expenditure, all of which make long-term weight maintenance difficult .
As a result, many health professionals now propose eating patterns that use minor calorie reductions to achieve weight loss while reducing the detrimental metabolic adaptations associated with low-calorie diets.
Last but not least
A 1,200-calorie diet is a low-calorie eating pattern that often entails calorie counting and consuming low-calorie meals in order to encourage rapid weight loss. Although a 1,200-calorie diet is likely to result in significant weight loss in the near term, metabolic adaptations that emerge as a result of calorie restriction make long-term weight loss extremely challenging. Furthermore, 1,200 calories is significantly below the normal number of calories required to feed the bodies of most individuals, including tiny women. While diets with 1,200 calories or fewer are popular for weight loss, it is preferable for your general health to adopt a diet that fuels your body in a healthy way and promotes slow, sustainable weight loss that can be maintained for the rest of your life.