1200 Calories Diet: Lose Weight Without Starving Yourself

The 1200 Calories A Day Diet is a popular weight loss plan that has been around for years. It is considered to be a low-calorie diet since it requires you to consume only 1200 calories per day. This diet has been proven to help people lose weight and maintain a healthy weight. It is also known to be a safe and effective way to achieve your desired weight loss goals. The 1200 Calories A Day Diet is designed to provide you with a well-balanced, healthy diet that is low in fat and high in fiber. It also emphasizes the importance of regular physical activity and encourages you to make healthy lifestyle changes. With this diet, you can expect to lose up to two pounds a week, depending on your current weight and activity level. This diet plan is not only beneficial for weight loss, but also for overall health. By following this diet, you can reduce your risk for type 2 diabetes, heart disease, and stroke.

What Foods Should I Eat on a 1200-Calorie Diet?

If you’re looking to slim down your waistline, you might want to consider following a 1200-calorie diet! Here are some of the best foods to eat on a 1200-calorie diet that will help keep you full and satisfied while you drop those pounds:

  • Fruits and veggies: Load up on your daily servings of nutritious fruits and vegetables, such as apples, oranges, spinach, and broccoli.
  • Whole grains: Incorporate whole grains into your diets, such as oatmeal, brown rice, and quinoa.
  • Lean proteins: Choose lean proteins, such as chicken breast, lean beef, and fish.
  • Low-fat dairy: Enjoy low-fat dairy options like skim milk and yogurt.
  • Healthy fats: Add healthy fats like olive oil, nuts, and avocados.
  • Herbs and spices: Sprinkle in some herbs and spices to flavor your meals without adding extra calories.

With a little planning and creativity, you can enjoy a delicious and satisfying 1200-calorie diet!

Benefits of Eating a 1200-Calorie Diet

If you’re looking for a way to slim down fast and easily, why not try a 1200-calorie diet? It’s sure to help you shed those extra pounds in no time! Here are the top benefits of eating 1200 calories a day:

  1. You’ll have a lot more energy. By reducing your calorie intake, you’ll have plenty of energy to get through the day. Plus, you’ll be burning fat and calories instead of storing them!
  2. You’ll be able to fit into those skinny jeans again. Who doesn’t want to look their best? With a 1200-calorie diet, you’ll be able to rock those jeans in no time!
  3. You’ll be free from hunger. As long as you’re eating the right types of food, you won’t be feeling hungry all the time. Eating 1200 calories a day should be enough to keep you full and satisfied.
  4. You won’t be eating unhealthy food. Since you’ll be eating fewer calories, you’ll have less room for unhealthy snacks. This means you can indulge in healthier options such as fruits, vegetables, and lean proteins.
  5. You can feel good about yourself. Eating a 1200-calorie diet can help you feel better about yourself. You’ll be proud that you’re working towards a healthier lifestyle and reaching your weight loss goals.

So if you’re looking to lose weight and feel great, why not try a 1200-calorie diet? It’s an easy way to slim down and get healthy!

How to Create a 1200-Calorie Meal Plan

If you’re looking to shed a few pounds, you might want to consider creating a 1200-calorie meal plan. It sounds like a lot of work, but it doesn’t have to be! With a few simple tips and tricks, you can make a delicious and nutritious meal plan in no time.

Start your day off right with a hearty breakfast. A smoothie bowl is a great way to get in some fruits, veggies, and protein while keeping your calorie count low. Blend up some frozen fruit, Greek yogurt, and spinach, and top with nuts and seeds for a healthy and delicious breakfast.

For lunch, try a simple salad with grilled chicken and a homemade vinaigrette. This is a great way to get in your greens without going over your calorie limit. If you’re in the mood for something a little more filling, try a turkey wrap with avocado, lettuce, and hummus.

When it comes to dinner, don’t be afraid to get creative. A vegetable stir fry is a great way to get in your veggies and grains while keeping the calories low. Try using a variety of vegetables, like bell peppers and broccoli, and serve over a bed of quinoa or brown rice.

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Finally, make sure to leave room for a healthy snack. Choose something that’s low in calories, like an apple with peanut butter or a handful of nuts.

There you have it – a delicious and healthy 1200-calorie meal plan. Bon appetit!

Healthy Snack Ideas to Fit into a 1200-Calorie Diet

1. Sweet Potato Fries: Sweet potatoes are low in calories but still provide a satisfying crunch. Cut them into thick slices, sprinkle with a bit of olive oil, and bake at 400°F for about 30 minutes. Enjoy as a snack or side dish.

  1. Greek Yogurt: Choose plain Greek yogurt for a low-calorie snack that’s packed with protein and calcium. Add your favorite fruits or nuts for a delicious treat.
  2. Dark Chocolate-Covered Almonds: This snack is sure to satisfy your sweet tooth without breaking the calorie bank. Just be sure to keep your portions in check!
  3. Air-Popped Popcorn: Popcorn is a whole grain that’s low in calories and full of fiber. Air-pop your own popcorn and season it with herbs or spices for a flavorful snack.
  4. String Cheese: String cheese is a great source of calcium and protein, so snack on one as an afternoon pick-me-up.
  5. Apple Slices with Nut Butter: Apples are rich in fiber and provide a satisfying crunch. Spread a tablespoon of your favorite nut butter onto a few slices and enjoy.
  6. Veggie Sticks: Carrots, celery, peppers, and cucumbers are all low in calories and contain essential vitamins and minerals. Dip them in hummus for a tasty snack.
  7. Roasted Chickpeas: Chickpeas are a great source of plant-based protein, and they’re incredibly versatile. Roast them in the oven with your favorite seasonings for a crunchy snack.
  8. Berries and Yogurt: Berries are low in calories and full of antioxidants. Top a few spoonfuls of yogurt with fresh or frozen berries for a delicious snack.
  9. Avocado Toast: Toast a slice of whole wheat bread and top it with mashed avocado, which is high in healthy fats. Sprinkle on some sea salt and freshly ground black pepper for extra flavor.

Strategies to Stay on Track with a 1200 Calorie Diet

  1. Always keep your goal in mind: 1200 calories! Whether it’s writing it down or having a motivational poster, make sure you’re always reminded of your goal.
  2. Reward yourself. If you’ve been able to stick to your diet for a few days, reward yourself with something special – like a sweet treat or a new wardrobe item.
  3. Start your day off right. Don’t skip breakfast! Eating a healthy, filling breakfast will help you stay on track with your diet.
  4. Eat your veggies (and other healthy foods). Veggies are packed with nutrients and are low in calories, making them a great choice for your 1200-calorie diet.
  5. Don’t forget to snack. Snacking can help you stay on track with your diet. Choose healthy snacks like fruits and veggies, nuts, and seeds to keep you full and satisfied.
  6. Be realistic. If you’re tempted to stray from your diet, take a step back and consider if it’s realistic to fit that food into your 1200-calorie diet.
  7. Treat yourself. Having a cheat meal once in a while is totally fine! Just make sure you stick to your diet the rest of the time.
  8. Get creative. Try out new recipes and flavors to make eating healthy more fun.
  9. Find a diet buddy. Having someone to support you and hold you accountable can make it much easier to stay on track with your diet.
  10. Get moving. Exercise can help you stay on track with your diet by burning off extra calories and helping you feel good about yourself!

Tips on How to Reduce Calories without Sacrificing Taste

  1. Go easy on the cheese – Cheese is one of our favorite ingredients, but it can be a calorie bomb. Try using half as much cheese as you normally do and you’ll still get all the flavor without all the calories.
  2. Try using fat-free ingredients – Swap out heavy cream with fat-free evaporated milk, use fat-free Greek yogurt instead of sour cream, and opt for fat-free chicken broth. You’ll save calories without sacrificing the flavor.
  3. Use fresh herbs and spices – Fresh herbs and spices can add flavor without adding calories. Use them to enhance your favorite dishes.
  4. Experiment with veggie options – Try a veggie alternative such as eggplant or mushrooms when you want a meaty texture. These can add flavor and texture without adding calories.
  5. Use citrus juice – Citrus juice is great for adding flavor to dishes without calories. Squeeze a bit of lemon or lime juice on top of your dishes for a nice zing.
  6. Don’t forget about condiments – Mustard, salsa and hot sauce can all add flavor without a ton of calories. Experiment with different condiments to mix up the flavor.
  7. Focus on fiber – High-fiber foods are filling and can help you reduce calories without sacrificing taste. Try adding more beans, quinoa, and whole grains to your dishes.
  8. Use healthy fats – Instead of using butter, try using healthier fats like olive oil or avocado. These can add flavor without a ton of calories.
  9. Get creative with your cooking – Try roasting, sautéing, grilling, and steaming your ingredients to bring out the natural flavors. These techniques don’t require you to use extra butter or oil, so you can save calories without sacrificing taste.
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How to Stay Full and Satisfied on a 1200-Calorie Diet

Feeling full and satisfied on a 1200-calorie diet can seem like a tall order, but it’s totally doable! Here are some tips to help you stay full and satisfied all day long:

Start your day off with a protein-packed breakfast. Protein keeps you feeling full longer, so it’s important to get a healthy dose of it first thing in the morning. Great options include an egg-white omelet, a smoothie with Greek yogurt, or oatmeal with nuts or seeds.

Make sure your snacks are healthy and filling. A few good ideas are hummus and veggies, Greek yogurt, and nut butter with an apple or banana. All of these snacks provide protein and fiber, which will help you stay full and satisfied.

Drink plenty of water. Staying hydrated is key to feeling full and satisfied, and a great way to avoid overeating. Try to drink a glass of water with each meal and snack, and sip on some throughout the day.

Get creative with your meals. Boring meals won’t keep you full for long, so don’t be afraid to get adventurous in the kitchen. Try different spices and flavor combinations, and don’t be afraid to add a little fat (like olive oil or avocado) to your meals to help keep you full.

Have a dessert. Yes, you heard that right! Eating a healthy dessert can actually help keep you full and satisfied. Try a piece of fruit with a tablespoon of nut butter, or a small bowl of frozen yogurt.

Following these tips will help you stay full and satisfied on a 1200 calorie diet, and you’ll be able to enjoy your food without feeling deprived. Now that’s something to smile about!

How to Balance Protein, Carbs, and Fats on a 1200-Calorie Diet

If you’re on a 1200 calorie diet, you might feel like you’re playing a game of Tetris with your food – trying to fit all the necessary protein, carbs, and fats into one meal plan. But don’t worry, it’s not as hard as it looks! Here’s a quick guide to help you make sure you’re getting the right balance of nutrients.

For starters, make sure you’re getting at least 20-30% of your calories from protein each day. That would be about 120-180 calories for a 1200-calorie diet. Good sources of protein include lean meats, fish, beans, and eggs.

Next, you’ll want to make sure you’re getting about 45-65% of your calories from carbs. That’s 540-780 calories per day on a 1200 calorie diet. Complex carbs like whole grains, fruits, and vegetables are great choices.

Finally, fill in the rest of your calories with healthy fats. Fat should make up about 20-30% of your total calorie intake, which comes out to 240-360 calories per day. Healthy fats include nuts, seeds, avocados, and olive oil.

So there you have it – a quick guide to balancing protein, carbs, and fats on a 1200-calorie diet. Just remember to get at least 20-30% of your calories from protein, 45-65% from carbs, and 20-30% from fat, and you’ll be on your way to a healthier you!

How to Get Nutrients on a 1200-Calorie Diet

Are you trying to get all the nutrients you need on a 1200 calorie diet? We feel ya. It can be tough trying to get all the vitamins, minerals, and other essential nutrients while following such a low-calorie diet. But don’t worry – we’ve got your back. Here’s how to get all the nutrients you need without busting your calorie budget:

First, make sure you’re eating a variety of nutrient-dense foods. This means more fruits, veggies, and lean proteins rather than processed foods. Focus on whole grains and legumes, too.

Next, make sure you’re eating enough fiber. You can get fiber from foods like beans, nuts, and whole grains. Fiber will help you stay full longer and help keep your digestive system healthy.

Third, get enough calcium and vitamin D. You can find calcium in dairy products, leafy greens, and fish with bones. Vitamin D is found in fatty fish and can also be made by your body when you get enough sunshine.

Fourth, don’t forget about iron. You can get iron from lean meats and seafood, beans, and dark leafy greens.

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Finally, get enough healthy fats. You’ll find healthy fats in nuts, seeds, avocados, and fish.

See? It’s totally possible to get all the nutrients you need on a 1200 calorie diet. Just focus on nutrient-dense foods, fiber, calcium, vitamin D, iron, and healthy fats, and you’ll be all set. Bon appétit!

How to Combat Cravings While on a 1200-Calorie Diet

Tired of constantly battling cravings while on a 1200 calorie diet? Don’t worry – we’ve got your back! Here are a few tips to help you combat cravings while keeping your calorie count in check.

  1. Keep healthy snacks on hand. This is a great way to satisfy your cravings without overindulging. Stock up on healthy snacks such as nuts, dried fruit, and granola bars. This way, when you get a craving, you can reach for something nutritious instead of reaching for something unhealthy.
  2. Don’t deprive yourself. Yes, you’re on a 1200 calorie diet, but that doesn’t mean you can’t enjoy a treat once in a while. If you really want a piece of cake, have it! Just make sure to balance it out with healthier options throughout the rest of the day.
  3. Stay hydrated. Drinking plenty of water throughout the day can help you feel fuller and curb your cravings. Try to drink at least eight glasses of water a day. If you get bored with water, try adding some lemon or mint leaves to spice it up!
  4. Have a distraction. Whenever you’re feeling a craving coming on, try to distract yourself with something else. Take a walk, call a friend, or read a book. This can help take your mind off of the craving and help you focus on something else.

By following these tips, you can stay on track with your 1200 calorie diet and still satisfy your cravings. Don’t forget – the key is balance!

What to Do When You Reach a Plateau on a 1200 Calorie Diet

Are you stuck in a 1200 calorie dieting rut? You’ve been at it for weeks, maybe even months, and the scale won’t budge. Fear not! Here are some tips to help you break through the dreaded plateau and reach your weight loss goals.

  1. Kick up your cardio. If you’ve been doing the same workout routine for a while, it might be time to switch things up. Try adding in a few more minutes of cardio per session or changing the type of cardio you’re doing.
  2. Get creative with your meals. Instead of eating the same old 1200-calorie meals every day, why not mix it up a bit? Try some new recipes or browse the internet for some interesting 1200-calorie meal ideas.
  3. Step on the scale every day. It may sound counterintuitive, but stepping on the scale every day can actually help you break through a plateau. Seeing the number on the scale can help motivate you to stay on track and keep pushing toward your goals.
  4. Take a break. If all else fails, why not take a break from your 1200-calorie diet? Taking a week or two off can give your body a much-needed rest and reset your metabolism so that you can start fresh and hit your goals.

Don’t give up! With a little creativity and determination, you can break through a 1200-calorie dieting plateau and reach your weight loss goals.


The 1200-calorie-a-day diet is a great way to achieve your weight loss goals. It is important to remember that this type of diet should only be followed for a short period of time and should be combined with regular exercise for maximum results. Also, it is important to make sure that you are getting the proper nutrition from your 1200-calorie diet by eating a balanced diet of lean proteins, healthy fats, complex carbohydrates, and plenty of fruits and vegetables. With careful planning and dedication, this diet can help you reach your weight loss goals.


  • Sophie Hayward

    Sophie Hayward is a registered dietitian nutritionist with a Bachelor's degree in Nutrition and Dietetics from the University of Florida and a Master's degree in Public Health Nutrition from the University of North Carolina at Chapel Hill. With over 5 years of experience in the nutrition field, Sophie is an expert in weight management, chronic disease prevention, and overall health and wellness. As an author at FitGAG, she shares her knowledge and expertise on a variety of topics, including nutrition plans, healthy recipes, and overall health and wellness tips. Sophie believes that a balanced approach to nutrition is essential for overall health and well-being, and she strives to inspire her readers to make sustainable lifestyle changes that promote optimal health. Through her articles, Sophie aims to empower her readers to achieve their nutrition goals, overcome challenges, and enhance their overall quality of life.

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