Is it useful for weight loss?

If you want to lose weight on a diet plan, you may have accidentally found one 1,200 calorie meal.. A quick search on Google will show you pages of 1,200 calorie meal plans, including the famous Cleveland Clinic. That’s legal. The truth is 1,200 calories a day May not be the best option for you. This is the pros and cons of a 1,200 calorie daily diet.

A 1,200 calorie meal Low calorie diet.. For the average adult, this is the minimum calorie level and it may still be possible to meet most of the nutrient needs through the diet. With careful planning, the 1,200 calorie menu contains enough protein to minimize the muscles you can lose naturally. Fast weight loss plan And it will hit most of your vitamin and mineral targets. However, Low calorie level, It’s quite inflexible and there’s no room for fun foods that are undernourished. This is a peek at what a 1,200 calorie weight loss diet looks like.

breakfast: 1/2 whole wheat English muffin topped with 1/2 cup partial skim ricotta cheese, tomato slices and 1 teaspoon chia seeds.

lunch: Drain 1 can of tuna white tuna salad plate, drain and mix with 1 teaspoon extra virgin olive oil and 1 teaspoon red wine vinegar. Chop 1/3 avocado and 2 small cucumbers and serve.

Dinner: 5 ounces of roasted chicken seasoned with 1 1/2 teaspoon extra virgin olive oil and 1/4 teaspoon Italian seasoning. 1 tablespoon of red potatoes baked in 1/2 tbsp extra virgin olive oil, 1 tbsp almonds sliced ​​in 1/2 tbsp almonds, 1 tbsp grated parmesan cheese, 1 tsp tsp side salad virgin olive Oil and 1 teaspoon balsamic vinegar.

snack: 1/2 cup plain Greek yogurt and 1 cup strawberry

This menu is well-planned, but slightly below the recommended daily calcium, iron, and magnesium levels. Ultimately, it is difficult to get nutrients from whole foods while staying within the 1200 calorie limit per day.

For people with many metabolic complications, such as prediabetes and type 2 diabetes, these diets may help you lose weight and control your blood sugar. In a year trial Among over 2,000 obese patients, the average weight loss after eating this way for a year was about 32 pounds. Also, many health indicators such as HDL and LDL cholesterol levels improved during the study. Blood glucose levels in patients with type 2 diabetes have also improved.

However, learning conditions do not always match real life. For example, support from registered nutritionists and psychologists was incorporated into the research program, and dietitians had the opportunity to attend behavior modification classes. They were given soups, snack bars, and other meals carefully designed to help them achieve these goals. That is, they didn’t have to prepare meals like most of us, had a system in place to deal with social and emotional triggers, and clutter at food-filled birthday parties and work. Like a nice day. another Investigation The success of commercial low-calorie diets has been suggested to rely on regular meetings with health counselors, demonstrating the importance of this support.

More important than a 1,200 calorie diet is whether you can keep most of what you lose and thus continue to enjoy your health benefits. A carefully designed little one Investigation Among those who lost 10% of their weight using a low-calorie diet and then tried to maintain weight loss for 9 months without diet counseling, participants recovered on average about half their weight. Lost

about 80% of people trying to lose weight Continue to get it back. Weight loss causes a series of biological events that promote weight recovery. For example, your metabolism will slow down to account for your smaller size. This means that you need to eat less calories in order to lose weight according to your body needs. This can be difficult under normal circumstances, but after weight loss, it is much more difficult as the body responds to weight loss by increasing fasting hormones. So, in essence, you’ll need fewer calories than if you’re trying to lose weight, but losing weight makes you more hungry.

In a nutshell, perhaps not. Such plans are difficult to maintain over the long term, and if we cannot sustain the weight loss, the short-term benefits we experience may be cancelled. In addition, low-calorie diets can lead to malnutrition. Even if you are trying to lose weight or improve your health, you do not need to limit your dietary intake to this level. In fact, research has shown that you can earn a major Health benefitsVery modest weight loss, including improved blood sugar and cholesterol levels-only 5% of body weight. Finally, you need to reduce calories to lose weight, but you do not need to count calories, especially if you are focusing on other factors.

Here are some simple tips:

• Prioritize natural foods over those that are highly processed. It’s easier to fill in Whole food, Chicken, fish, starchy and non-starchy vegetables, whole grains, nuts, seeds and more.
• Bring at least two cups of non-starchy vegetables for lunch and dinner. Eating a diet rich in vegetables can help you feel fuller and reduce overeating.
• Limit the addition of sugar and refined grains. When consuming drinks with sugar, one of the best things you can do is replace them with sugar-free versions. Pay attention to the food label and buy a less sweet packaged food. If you want to treat yourself, keep in mind. Think of a squirt on an ok scale, so worth it. Choose what’s worth it to maximize your enjoyment and minimize eating unsatisfactory foods.
• Learn how to deal with your food triggers. The 1,200 calorie diet plan does not teach you how to handle free samples at grocery stores or parties or events such as happy hours. It also does not help you identify when you are bored or under stress. Develop tools and skills in addition to proper nutrition strategies Navigate these types of issues Can help you Manage your weight — And Your Health — Without going on a very low 1,200 calorie diet.