{"id":29285,"date":"2021-10-29T23:40:39","date_gmt":"2021-10-29T23:40:39","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=29285"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"1200-calorie-deficit","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/","title":{"rendered":"1200-Calorie Deficit: Is It A Safe Way To Lose Weight?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Risks_Of_A_1200-Calorie_Diet_For_Weight_Loss\" >Risks Of A 1200-Calorie Diet For Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Muscle_Loss\" >Muscle Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Dehydration_Electrolyte_Imbalance\" >Dehydration &amp; Electrolyte Imbalance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Cardiovascular_Problems\" >Cardiovascular Problems<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Fatigue_Weakness\" >Fatigue &amp; Weakness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Osteoporosis\" >Osteoporosis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Weakened_Immune_System\" >Weakened Immune System<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Difference_Between_A_1200-Calorie_Diet_Moderate_Calorie_Reduction\" >Difference Between A 1200-Calorie Diet &amp; Moderate Calorie Reduction<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Sustainable_Weight_Loss\" >Sustainable Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Nutrient_Intake\" >Nutrient Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Maintain_Muscle_Mass_Strength\" >Maintain Muscle Mass &amp; Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Regulated_Sugar_Intake\" >Regulated Sugar Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Mental_Clarity_Less_Stress\" >Mental Clarity &amp; Less Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Better_Sleep_Habits\" >Better Sleep Habits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Improve_Heart_Health\" >Improve Heart Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Foods_To_Avoid_On_The_1200-Calorie_Diet\" >Foods To Avoid On The 1200-Calorie Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Bakery_Products_Sugar-Rich_Snacks\" >Bakery Products &amp; Sugar-Rich Snacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Hot_Dogs_Sausages_Other_Processed_Meats\" >Hot Dogs, Sausages &amp; Other Processed Meats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Fried_Foods\" >Fried Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#High-Sodium_Foods\" >High-Sodium Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Fruit_Juices_Soda\" >Fruit Juices &amp; Soda<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Foods_To_Eat_On_The_1200-Calorie_Diet\" >Foods To Eat On The 1200-Calorie Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Whole_Grains_Starchy_Vegetables\" >Whole Grains &amp; Starchy Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Lean_Proteins\" >Lean Proteins<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Fruits_Vegetables_Dairy_Products\" >Fruits, Vegetables &amp; Dairy Products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Fresh_Herbs_Spices\" >Fresh Herbs &amp; Spices<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Sample_1200-Calorie_Deficit_Meal_Plan\" >Sample 1200-Calorie Deficit Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Breakfast_On_A_1200-Calorie_Meal_Plan\" >Breakfast On A 1200-Calorie Meal Plan\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Lunch_On_A_1200-Calorie_Meal_Plan\" >Lunch On A 1200-Calorie Meal Plan\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Dinner_On_A_1200-Calorie_Meal_Plan\" >Dinner On A 1200-Calorie Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Snacks_On_A_1200-Calorie_Meal_Plan\" >Snacks On A 1200-Calorie Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#Additions_To_The_1200-Calorie_Meal_Plan\" >Additions To The 1200-Calorie Meal Plan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1200_Calorie_Deficit\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1200_Calorie_Deficit\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">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,\u00a0 we will discuss some risks associated with a 1200 calorie diet. We&#8217;ll also look at how moderate calorie reduction can help people lose weight effectively.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Risks_Of_A_1200-Calorie_Diet_For_Weight_Loss\"><\/span><strong>Risks Of A 1200-Calorie Diet For Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The following health risks may be associated with a <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-diabetic-diet\/\">1200-calorie diet<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Muscle_Loss\"><\/span><strong>Muscle Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A reduced caloric intake could mean that your body doesn&#8217;t get enough nutrients to maintain your muscle mass. In this situation, your muscles will begin to deteriorate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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&#8217;ll be at risk for developing osteoporosis or other conditions that are associated with the deterioration of muscles and bones (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4016236\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dehydration_Electrolyte_Imbalance\"><\/span><strong>Dehydration &amp; Electrolyte Imbalance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cardiovascular_Problems\"><\/span><strong>Cardiovascular Problems<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The risk for cardiovascular problems may increase when people <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-paleo-meal-plans\/\">start a 1200-calorie diet<\/a>. 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 (<\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2018\/02\/180202123836.htm\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fatigue_Weakness\"><\/span><strong>Fatigue &amp; Weakness<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When people don&#8217;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&#8217;t able to function properly which results in fatigue and weakness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK278991\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Osteoporosis\"><\/span><strong>Osteoporosis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Low calcium intake could result in osteoporosis, particularly in women who are at risk for this bone-weakening condition (<\/span><a href=\"https:\/\/academic.oup.com\/jcem\/article\/99\/7\/2409\/2537767\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weakened_Immune_System\"><\/span><strong>Weakened Immune System<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lacking variety in the diet may make it harder for your immune system to fight off germs, infections, and other diseases.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-much-fat-should-i-eat-per-day-on-a-1200-calorie-diet\/\">How Much Fat Should I Eat Per Day On A 1200-Calorie Diet<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1200_Calorie_Deficit\"><img decoding=\"async\" class=\"aligncenter wp-image-33414 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1-1024x576.png\" alt=\"1200-calorie deficit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Difference_Between_A_1200-Calorie_Diet_Moderate_Calorie_Reduction\"><\/span><strong>Difference Between A 1200-Calorie Diet &amp; Moderate Calorie Reduction<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Sustainable_Weight_Loss\"><\/span><strong>Sustainable Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When people reduce calories moderately, their bodies will be able to function properly and they&#8217;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.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Nutrient_Intake\"><\/span><strong>Nutrient Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A moderate calorie reduction can help ensure that your body gets the nutrients it needs from food. This means that you&#8217;re more likely to avoid nutrient deficiencies which can cause a variety of health problems.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Maintain_Muscle_Mass_Strength\"><\/span><strong>Maintain Muscle Mass &amp; Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3014770\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Regulated_Sugar_Intake\"><\/span><strong>Regulated Sugar Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3014770\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mental_Clarity_Less_Stress\"><\/span><strong>Mental Clarity &amp; Less Stress<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3014770\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Sleep_Habits\"><\/span><strong>Better Sleep Habits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When your body is getting enough calories and nutrients, you&#8217;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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3014770\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Heart_Health\"><\/span><strong>Improve Heart Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A moderate calorie reduction can help promote heart health by reducing blood pressure and cholesterol levels along with healthy weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3014770\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece!<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1200_Calorie_Deficit\"> Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1200_Calorie_Deficit\"><img decoding=\"async\" class=\"aligncenter wp-image-33224 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4831-1024x576.png\" alt=\"fitness app\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4831.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4831-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4831.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4831-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4831.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Avoid_On_The_1200-Calorie_Diet\"><\/span><strong>Foods To Avoid On The 1200-Calorie Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you decide to follow a <a href=\"https:\/\/betterme.world\/articles\/vegan-weight-loss-meal-plan-1200-calories\/\">1200-calorie diet<\/a>, it&#8217;s important that you choose smart food choices. Here are some foods that should be avoided when someone is following this plan:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bakery_Products_Sugar-Rich_Snacks\"><\/span><strong>Bakery Products &amp; Sugar-Rich Snacks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5174139\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Instead of these foods, try to incorporate whole grains, vegetables, lean proteins, and fruits into your meal plan.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hot_Dogs_Sausages_Other_Processed_Meats\"><\/span><strong>Hot Dogs, Sausages &amp; Other Processed Meats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Processed meats usually contain preservatives that could have a negative impact on <a href=\"https:\/\/betterme.world\/articles\/vegetarian-weight-loss-meal-plan-1200-calories\/\">health<\/a> 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5693282\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0Instead of processed meat products, try to eat lean meats, fish, and plant protein for an improved level of nutrition.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fried_Foods\"><\/span><strong>Fried Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6342269\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Instead of deep fried foods, try to incorporate steamed or roasted vegetables into your meal plan as often as possible.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"High-Sodium_Foods\"><\/span><strong>High-Sodium Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These products have been highly processed so they contain a significant <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-high-protein-low-carb-diet\/\">amount of sodium<\/a>. In this situation, the excessive consumption of excessive salt content can raise blood pressure levels which increases the risk for heart disease (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7384997\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). For a healthier option, instead of eating high sodium food products, use other spices and herbs to flavor your food.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fruit_Juices_Soda\"><\/span><strong>Fruit Juices &amp; Soda<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These sugary drinks contribute a significant <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-keto-meal-plan\/\">number of calories<\/a> every day but only provide minimal nutritional value. Instead of these products, try to incorporate healthy alternatives like water, tea, coffee or skim milk.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-diet-weight-loss-calculator\/\">1200-Calorie Diet Weight Loss Calculator: From Creating A Caloric Deficit To Tracking Your Results<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1200_Calorie_Deficit\"><img decoding=\"async\" class=\"aligncenter wp-image-32205 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-1024x576.png\" alt=\"1200-calorie deficit\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Eat_On_The_1200-Calorie_Diet\"><\/span><strong>Foods To Eat On The 1200-Calorie Diet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you&#8217;re considering a 1200-calorie diet, it&#8217;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:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Whole_Grains_Starchy_Vegetables\"><\/span><strong>Whole Grains &amp; Starchy Vegetables<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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,<a href=\"https:\/\/betterme.world\/articles\/calorie-deficit-meals\/\"> vitamins, minerals, and antioxidants<\/a>. Whole grains are also low in fat, sodium, and sugar so they won&#8217;t increase your bad cholesterol or blood pressure (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/1541-4337.12728\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lean_Proteins\"><\/span><strong>Lean Proteins<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These food products can help improve muscle tone while also improving heart health (<\/span><a href=\"https:\/\/www.diabetes.co.uk\/food\/lean-meat.html\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). Lean proteins like chicken breasts and tuna contain very little saturated fats so you don&#8217;t have to worry about the impact on your cholesterol levels.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fruits_Vegetables_Dairy_Products\"><\/span><strong>Fruits, Vegetables &amp; Dairy Products<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These food products are packed with vitamins and minerals which keep you <a href=\"https:\/\/betterme.world\/articles\/can-vegetarians-eat-fish\/\">balanced<\/a>. 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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fresh_Herbs_Spices\"><\/span><strong>Fresh Herbs &amp; Spices<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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&#8217;re sure to be effective in this diet plan.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges, and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1200_Calorie_Deficit\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1200_Calorie_Deficit\"><img decoding=\"async\" class=\"aligncenter wp-image-30666 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/5-2-1024x576.jpg\" alt=\"healthy food\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/5-2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/5-2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/5-2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/5-2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/5-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_1200-Calorie_Deficit_Meal_Plan\"><\/span><strong>Sample 1200-Calorie Deficit Meal Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some meal options if you&#8217;re thinking of going on a 1200-calorie deficit:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Breakfast_On_A_1200-Calorie_Meal_Plan\"><\/span><strong>Breakfast On A 1200-Calorie Meal Plan\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For breakfast, choose something between 250 and 300 calories. Some good breakfast ideas are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overnight oats topped with berries and nuts\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 scrambled eggs with 2 pieces of whole-wheat toast &amp; 1\/4 cup sliced avocado\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice Canadian bacon, 2 poached eggs with a side of roasted asparagus\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain cereal with skim milk and berries<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Lunch_On_A_1200-Calorie_Meal_Plan\"><\/span><strong>Lunch On A 1200-Calorie Meal Plan\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mid-day meal ideas should be between 200 and 300 calories. Here are some great lunch ideas to consider:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked salmon fillet served over baby spinach salad drizzled with olive oil vinaigrette<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 grilled chicken breast over couscous salad topped with bell peppers &amp; pineapples<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smoked turkey sandwich served on rye bread with lettuce &amp; tomato slices\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jasmine rice topped with sauteed vegetables &amp; baked tilapia<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Dinner_On_A_1200-Calorie_Meal_Plan\"><\/span><strong>Dinner On A 1200-Calorie Meal Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">At night, you should aim for between 300 and 400 calories. Here are some great dinner ideas to try:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken breast served with garlic mashed potatoes and green beans\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grain pasta topped with sweet tomato sauce and a side salad of mixed greens drizzled with Italian dressing\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grilled salmon fillet served over brown rice pilaf &amp; roasted asparagus spears\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shrimp fajitas made with whole wheat tortillas, grilled chicken breast strips, bell peppers, onions, refried black beans, and salsa verde sauce.\u00a0<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Snacks_On_A_1200-Calorie_Meal_Plan\"><\/span><strong>Snacks On A 1200-Calorie Meal Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to the three healthy meals above, you should also eat between two and four snacks a day. If you&#8217;re trying to lose weight, aim for around 100 &#8211; 200 calories per snack (or about 25% of your usual calorie intake). Some good ideas are:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup hummus with whole grain crackers\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 oz. low fat cottage cheese served over mixed berries\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mandarin orange slices topped with unsweetened coconut flakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 cups air popped popcorn sprinkled with cinnamon and vanilla extract<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Additions_To_The_1200-Calorie_Meal_Plan\"><\/span><strong>Additions To The <a href=\"https:\/\/betterme.world\/articles\/dieta-de-1200-calorias\/\">1200-Calorie<\/a> Meal Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drinks. Water is always the best option for a beverage. Water is free and calorie-free so it&#8217;s a great choice. Tea, green coffee beans, black coffee (in moderation) and unsweetened almond milk are also good options because they&#8217;re low in sugar and calories.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Occasional Treats. Dark chocolate, dark chocolate pudding, cinnamon roasted almonds, vanilla ice cream (in moderation), frozen yogurt (in moderation).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiberful Foods. Low carb vegetables like kale, broccoli, and spinach. These foods are high in fiber which means they&#8217;ll help you stay full for longer which can help you stick to your diet plan (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23885994\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Because they contain very few calories, they won&#8217;t throw off your caloric deficit goals.\u00a0<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Is a 1,200 calorie deficit healthy? Not for everyone. However, If you&#8217;re careful about monitoring your calorie intake, it&#8217;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&#8217;re following a 1,200 calorie deficit diet, you&#8217;re doing it with the help of an expert. Also, keep in mind that not everyone loses weight at the same rate so don&#8217;t compare yourself to others if your progress starts to slow down.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=1200_Calorie_Deficit\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"BetterMe | Create Happiness now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">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!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5174139\/\"><span style=\"font-weight: 400;\">A review of recent evidence relating to sugars, insulin resistance and diabetes<\/span><\/a><span style=\"font-weight: 400;\"> (2016, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6342269\/\"><span style=\"font-weight: 400;\">Association of fried food consumption with all cause, cardiovascular and cancer mortality: prospective cohort study<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4016236\/\"><span style=\"font-weight: 400;\">Bone Metabolism in Obesity and Weight Loss<\/span><\/a><span style=\"font-weight: 400;\"> (2014, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3014770\/\"><span style=\"font-weight: 400;\">Caloric Restrictions in Humans: Impact on Physiological, Psychological and Behavioral Outcomes<\/span><\/a><span style=\"font-weight: 400;\"> (2011, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedaily.com\/releases\/2018\/02\/180202123836.htm\"><span style=\"font-weight: 400;\">Crash diets can cause transient deterioration in heart function<\/span><\/a><span style=\"font-weight: 400;\"> (2018, sciencedaily.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK278991\/\"><span style=\"font-weight: 400;\">Dietary Treatment of Obesity<\/span><\/a><span style=\"font-weight: 400;\"> (2015, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649719\/\"><span style=\"font-weight: 400;\">Health Benefits of Fruits and Vegetables<\/span><\/a><span style=\"font-weight: 400;\"> (2012, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/1541-4337.12728\"><span style=\"font-weight: 400;\">Health benefits of whole grain: effects on dietary carbohydrate quality, the gut microbiome, and consequences of processing<\/span><\/a><span style=\"font-weight: 400;\"> (2021, wiley.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5693282\/\"><span style=\"font-weight: 400;\">Health effects of saturated and trans-fatty acid intake in children and adolescents: Systematic review and meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> (2017, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/jcem\/article\/99\/7\/2409\/2537767\"><span style=\"font-weight: 400;\">Interactions Between Dietary Calcium Intake and Bone Mineral Density or Bone Geometry in a Low Calcium Intake Population (KNHANES IV 2008-2010)<\/span><\/a><span style=\"font-weight: 400;\"> (2014, oup.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7384997\/\"><span style=\"font-weight: 400;\">Is Too Much Salt Harmful? Yes<\/span><\/a><span style=\"font-weight: 400;\"> (2020, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.diabetes.co.uk\/food\/lean-meat.html\"><span style=\"font-weight: 400;\">Lean Meat<\/span><\/a><span style=\"font-weight: 400;\"> (2019, diabetes.co.uk)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23885994\/\">The effect of fiber on satiety and food intake: a systematic review<\/a> (2013, pubmed.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>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 [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":29289,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[125,87],"class_list":["post-29285","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>1200-Calorie Deficit: Is It A Safe Way To Lose Weight? - BetterMe<\/title>\n<meta name=\"description\" content=\"Thinking of going on a 1200-calorie deficit diet plan? Here are the risks associated with an extreme diet, and the benefits of choosing a moderate deficit.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"1200-Calorie Deficit: Is It A Safe Way To Lose Weight?\" \/>\n<meta property=\"og:description\" content=\"Thinking of going on a 1200-calorie deficit diet plan? Here are the risks associated with an extreme diet, and the benefits of choosing a moderate deficit.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1722135538.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/d1c69cca021a3df02be76987394110c1\"},\"headline\":\"1200-Calorie Deficit: Is It A Safe Way To Lose Weight?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/\"},\"wordCount\":2236,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/1200-calorie-deficit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/shutterstock_1722135538.jpg\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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,\u00a0 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.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Risks Of A 1200-Calorie Diet For Weight Loss<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The following health risks may be associated with a <a href=\\\"https:\/\/betterme.world\/articles\/1200-calorie-diabetic-diet\/\\\">1200-calorie diet<\/a>:<\/span>\\r\\n<h3><strong>Muscle Loss<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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 (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4016236\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n<h3><strong>Dehydration &amp; Electrolyte Imbalance<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">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. 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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.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">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,\u00a0 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.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>Risks Of A 1200-Calorie Diet For Weight Loss<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The following health risks may be associated with a <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-diabetic-diet\/\">1200-calorie diet<\/a>:<\/span>\r\n<h3><strong>Muscle Loss<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4016236\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n<h3><strong>Dehydration &amp; Electrolyte Imbalance<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">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. 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. 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