Reverse Diet Solution - 1200 Calorie Diet Menu

Initial Author: CherylZielke

A dietary intake of 1200 calories per day is nutritionally adequate for most individuals. It is also the recommended amount of calories for safe and healthy weight loss. The important element is striking the correct balance of macronutrients to achieve the this amount.

Why 1200 Calories?

Starving your body with too few calories causes your body to slow down its use of calories; hence no weight loss shows up on the scale. Consuming 1200 calories each day has been shown to be nutritious, yet allows for the calorie deficit most people require for losing weight. Standard diet programs recommended by medical professionals and nutritionists use 1200 calories as a foundation for developing meal plans.

There are criteria that alter the number of calories a person needs to consume each day for weight loss. Examples include age, gender, basal metabolic rate, body size, exercise regime and certain medical conditions. A mathematical formula is often used when calculating a person’s individual calorie requirement.

Importance of Balance

Although 1200 calories may seem like more than enough food, the calories add up quickly. For this reason, a balance of macronutrients is crucial to sustain fullness without consuming more calories.

The macronutrients consist of protein, carbohydrates and fats. The average ratio of macronutrients is 55% of calories from complex carbohydrates, 15% of calories from protein and 30% of calories from fats with no more than 10% of total fat coming from saturated forms. These percentages equate to 660 carbohydrate calories, 180 protein calories and 360 fat calories. As with the total daily calories, these percentages are adaptable to specific medical conditions.

Sample of 1200-Calorie Menu

Combining protein, carbohydrate and fat at each meal is beneficial for optimizing the 1200 calories. A sample menu follows:

Breakfast

1 whole wheat English muffin

1 tablespoon peanut butter

½ banana

Mid-morning Snack

20 almonds

1 apple

Lunch

2 slices whole wheat bread

2 oz. low-sodium turkey breast

1 oz. cheese

1 tablespoon mustard

Lettuce

Tomato

1 orange

Mid-afternoon Snack

8 oz. low-fat yogurt

Dinner

3 oz. grilled, baked or broiled chicken breast (skinless)

1 cup cooked broccoli (or vegetable of choice)

2/3 c. brown rice

Evening Snack

1 cup 1% milk

2 low-fat fig cookies

Benefits

There are several advantages to following an intake of this amount. Primarily, when nutritious, wholesome foods are chosen, hunger and cravings will be satisfied thereby avoiding episodes of over-eating. Also, this amount of food can offer variety from all the food groups while supplying energy and well-being to every cell of your body.

Drinking 48-ounces of water with your meals and snacks is also beneficial. Being well-hydrated not only provides energy, but also helps your body rid itself of the fluids from your shrinking fat cells, otherwise known as weight loss.

Health Warning

Pregnant or breast-feeding women require more than 1200 calories. It is important to discuss particular nutritional needs with your physician or nutritionist.

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Source: Reverse Diet Solution
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