1200 Calorie Diet

Caloric can be defined as unit of energy needed to raise the temperature of one gram of water by one degree. In our context world calorie or calories is used to measure energy in foods, energy produced and utilized by living organisms. Foods are comprised of carbohydrates, proteins, fats, minerals, vitamins, and water, while carbohydrates, fats, and proteins produce energy. We consume different foods during the whole 24 hours of the day. The effect of food intake is measured in calories, with the help of food diaries, weighing food before eating and reading labels on packed foods. The calorie intake is based on the average needs, basing on age and sex. It is commonly researched that restricted intakes of calories may lead to growth faltering in weight and height, while excess of calories may lead to excess energy stored and obesity. Calories needed by an individual depend upon his age, sex and level of physical activity. Some energy is essentially needed to maintain the bodies in good functional state, such as continuation of respiration, circulation of blood in the body, maintain body temperature, and digestion of foods etc.

Calorie intake and calorie burning are factors in the growing worldwide epidemic of obesity. It is estimated that in the United States, 35 percent of adults are overweight/ obese. Weight reduction depends upon reducing caloric intake while maintaining a balance in fiber and water intake. It is recommended that there must be a balance between all forms of energy consumed by eating foods and energy burned by physical activity. An adult man needs 2500 calories in early youth, 2900 calories in mid-age and falls back to 2300 calories when 51 years and plus. Similarly women in early youth as well as in mid-age need 2200 calories and fall back to 1900 calories in age 51 and plus. 300 to 500 calories be added for pregnant and breast-feeding mothers. Therefore, any healthy diet consisting of calories less than recommended for his age is good for you. 1200 calories diet is too restrictive, but can be adopted under the recommendation of your dietitian or your doctor. But be cautioned that low-energy foods can inhibit growth of vital tissues, lower metabolic rate and reduce work capacity as compared to sufficient energy intake. Therefore, while selecting a diet plan, do ensure that you eat a nutritionally balanced food. Find below a simple low fat 1200 calories diet:

Breakfast: Cup of coffee 12 ounces has 8 calories. One bagel plain from bakeshop contains 180 calories. Peanut butter one and half tablespoon has 130 calories. Mixture of cream and fluid fifty-fifty has 20 calories. Total of 338 calories.

Mid Morning Sacks: One apple medium sized contains 70 calories.

Lunch: Chicken breast or 3 once meat has 140 calories. Diet coke or sprite zero has zero calories. Crouton plain one fourth cup has 30 calories. Salad large with tomato and onion has 80 calories. Thousand Island calorie reduced Kraft has 80 calories. Total comes to 330 calories.

Evening Snack: A medium sized apple has 70 calories.

Dinner: Chicken breast or 3 ounce of white meat has 140 calories. Pasta and corn cooked has 170 calories. Fresh salad with onion and tomato has 50 calories. Thousand Island calorie reduced Kraft half sized has 40 calories. Total comes to 400 calories. Grand total of all comes to 1208 calories.

It is recommended that you choose 4 to 6 small meals instead of 2 or 3 large meals. This will ensure good energy level through out the day. You must stack you refrigerator with fresh vegetables and low fat foods. Eat your food slowly and chew it well. Consider drinking glass of water before meals as this lessens the appetite. Make healthier choices of fresh fruits, vegetable, whole grain cereals and breads, no fat dairy products, fish and skinless poultry. Ensure a variety of fresh fruits and vegetables. Avoid foods with high content of sugar.

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