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In order to lose weight, many people try a 1200-calorie deficit diet. They might also cut out soda or alcohol, eat more vegetables and/or drink lots of water. While this can help some people drop pounds quickly in the short term, it may not be healthy in the long run.
Some health care professionals claim that significantly reduced caloric intake could initiate more health risks than benefits for people who are looking forward to shedding excess weight. In this article, we will discuss some risks associated with a 1200 calorie diet. We’ll also look at how moderate calorie reduction can help people lose weight effectively.
The following health risks may be associated with a 1200-calorie diet:
A reduced caloric intake could mean that your body doesn’t get enough nutrients to maintain your muscle mass. In this situation, your muscles will begin to deteriorate.
For example, a lower intake of protein could lead to the loss of some lean body mass (muscle and bone). This might mean that you’ll be at risk for developing osteoporosis or other conditions that are associated with the deterioration of muscles and bones (3).
When people cut out certain food groups altogether without considering nutrient balance, they may also miss getting the recommended daily servings of fruits and vegetables. These foods contain electrolytes like potassium which help control nerve signals, which means not getting enough can cause dehydration.
The risk for cardiovascular problems may increase when people start a 1200-calorie diet. This is because lower caloric intake can lead to electrolyte imbalance. Electrolytes help control heart rate and blood pressure, so not having enough may cause cardiovascular problems. Rapid weight loss might also be accompanied by increased fat content in the heart, which can impair its function (5).
When people don’t eat enough calories or if they skip meals entirely, they might feel exhausted and physically drained most of the time. Inadequate levels of nutrients in the body might also mean that your cells aren’t able to function properly which results in fatigue and weakness (6).
Low calcium intake could result in osteoporosis, particularly in women who are at risk for this bone-weakening condition (10).
Lacking variety in the diet may make it harder for your immune system to fight off germs, infections, and other diseases.
Read More: How Much Fat Should I Eat Per Day On A 1200-Calorie Diet
As mentioned above, an effective solution for weight loss is sometimes to reduce caloric intake moderately. A moderate reduction in calories could involve 500-1000 fewer calories per day which is considered safe for most people according to health care professionals. The main benefits of this approach are:
When people reduce calories moderately, their bodies will be able to function properly and they’ll still have enough energy to go about with their daily routines. In this situation, individuals are most likely to lose weight safely and keep it off for good.
A moderate calorie reduction can help ensure that your body gets the nutrients it needs from food. This means that you’re more likely to avoid nutrient deficiencies which can cause a variety of health problems.
When you cut back on calories moderately, your body is less likely to burn through muscle mass as a primary source of fuel because there is a better balance between power output and energy intake. This also means that moderate calorie reduction may help preserve muscle strength (4).
A lower intake of added sugars can help regulate blood sugar levels. Keeping blood sugar levels steady can help you maintain a healthy weight and may reduce the risk of certain chronic diseases (4).
When you reduce calories moderately, your body will have enough energy to function properly. This could mean that a moderate reduction in calories would also lead to better mental clarity and less physical strain on your body which could result in less stress (4).
When your body is getting enough calories and nutrients, you’ll be more likely to get better sleep as a result. Moderate reduction in calories can lead to a better quality of rest which can improve physical and mental health over time (4).
A moderate calorie reduction can help promote heart health by reducing blood pressure and cholesterol levels along with healthy weight loss (4).
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If you decide to follow a 1200-calorie diet, it’s important that you choose smart food choices. Here are some foods that should be avoided when someone is following this plan:
These foods usually contain refined carbohydrates and added sugars which are high in calories but low in nutrients. It might also trigger cravings for sweets which could increase caloric intake in the long run (1). Instead of these foods, try to incorporate whole grains, vegetables, lean proteins, and fruits into your meal plan.
Processed meats usually contain preservatives that could have a negative impact on health over time. In addition, these products are high in saturated fats so they can raise bad cholesterol levels which increases the risk of heart disease (9). Instead of processed meat products, try to eat lean meats, fish, and plant protein for an improved level of nutrition.
You should limit foods that have been deep fried, which are also high in calories but often lacking in nutrients. The excessive consumption of fried food products has been linked to various chronic illnesses including cancer, cardiovascular disease, and diabetes (2). Instead of deep fried foods, try to incorporate steamed or roasted vegetables into your meal plan as often as possible.
These products have been highly processed so they contain a significant amount of sodium. In this situation, the excessive consumption of excessive salt content can raise blood pressure levels which increases the risk for heart disease (11). For a healthier option, instead of eating high sodium food products, use other spices and herbs to flavor your food.
These sugary drinks contribute a significant number of calories every day but only provide minimal nutritional value. Instead of these products, try to incorporate healthy alternatives like water, tea, coffee or skim milk.
Read More: 1200-Calorie Diet Weight Loss Calculator: From Creating A Caloric Deficit To Tracking Your Results
When you’re considering a 1200-calorie diet, it’s important that you eat enough healthy food products to keep yourself balanced. Here are some foods that should be included every day when someone is following this plan:
These food products are high in complex carbohydrates which can boost energy levels . They also improve the overall quality of your diet by providing fiber, vitamins, minerals, and antioxidants. Whole grains are also low in fat, sodium, and sugar so they won’t increase your bad cholesterol or blood pressure (8).
These food products can help improve muscle tone while also improving heart health (12). Lean proteins like chicken breasts and tuna contain very little saturated fats so you don’t have to worry about the impact on your cholesterol levels.
These food products are packed with vitamins and minerals which keep you balanced. They also provide a significant amount of antioxidants which can protect your cells from free radical damage. In addition, these products help improve bone health while also improving heart health (7).
Spicing up your meal plan with fresh herbs or spices is an easy way to boost flavor without adding additional calories. These foods have been used for thousands of years so they’re sure to be effective in this diet plan.
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Here are some meal options if you’re thinking of going on a 1200-calorie deficit:
For breakfast, choose something between 250 and 300 calories. Some good breakfast ideas are:
Mid-day meal ideas should be between 200 and 300 calories. Here are some great lunch ideas to consider:
At night, you should aim for between 300 and 400 calories. Here are some great dinner ideas to try:
In addition to the three healthy meals above, you should also eat between two and four snacks a day. If you’re trying to lose weight, aim for around 100 – 200 calories per snack (or about 25% of your usual calorie intake). Some good ideas are:
There are many ways to expand on this list to suit your individual needs and tastes. Here is a list of foods that can be added:
Is a 1,200 calorie deficit healthy? Not for everyone. However, If you’re careful about monitoring your calorie intake, it’s possible to lose weight while still eating healthy foods that will keep your energy levels up all day long. Just make sure that if you’re following a 1,200 calorie deficit diet, you’re doing it with the help of an expert. Also, keep in mind that not everyone loses weight at the same rate so don’t compare yourself to others if your progress starts to slow down.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!