Don’t Jump on a 1,200 Calorie Diet before You Read This Blog

A Dietitian’s Perspectives

A 1,200 calorie diet lowers your body metabolism.

As a human being, you need energy to function and thrive. When you deprive your body adequate amount of energy, your body will adopt to the low calorie diet by conserving the energy as much as possible. If the situation lasts longer periods of time such as months or even years, your body will sense famine and start kicking in many different mechanisms to lower your body metabolism. First, the body temperature may be lowered. Many of my clients who were on a 1,200 calorie diet have experienced cold hands and feet. Second, you may also experience headache and/or fatigue. When you don’t get enough calories form the food you eat, your blood circulation may be compromised. In addition, lack of food will lead to lack of energy and fatigue. Third, some people may develop Hypothyroidism, or low thyroid. Thyroid plays a major role in the metabolism, growth and development of the human body. Hypothyroidism is a common problem in the U.S. About 5 percent of adults have low thyroid function.

A 1,200 calorie diet can trigger your food cravings and binge eating.

When you are eating too little, your body will send many different signals to encourage you to eat more. First, you may experience low blood sugar and feel hungry all the time. Second, you may feel deprived because you cannot enjoy many of your favorite sweets and treats while on a 1,200 calorie diet. Third, you may feel frustrated because you are not reaching your goal weight fast enough even with a 1,200 calorie diet. All of these can trigger your food cravings. Slipping up on a 1,200 calorie diet can lead to feelings of guilt, which can trigger binge eating.

A 1,200 calorie diet may not even meet your Basal Metabolic Rate (BMR).

For many of you, a 1,200-calorie diet could work initially. It could help you to lose few pounds in the first few months. However, it is not a sustainable solution. A 1,200 calories diet is a very restrictive diet. For most adults, 1,200 calories do not even meet their Basal Metabolic Rate (BMR). As a result of that, your energy level may be down and your body will lower the metabolism to the point that you could not lose any more weight even with such a restrictive diet. In addition, your body will send many signs to prompt you to eat more. This can lead to food cravings and weight gain.

It’s a good idea to consult a registered dietitian before you jump on a 1,200 calorie diet.

A Real Story

A man, Mike, in his mid-30s walked into my office seeking nutrition advice for weight loss. Prior to his first session with me, Mike has been on a 1,200 calorie diet for months. Initially he was able to lose some weight with a 1,200 calorie diet. But 3 months later, his weight has plateaued. He was frustrated because his weight was still 40 lbs. over his healthy weight. Moreover, he felt hungry and tired all day long while he was on a 1,200 calorie diet.

Mike tracked his food intake daily using a cell phone app. He has shown me his food and calorie analysis. Mike ate “small frequent meals” (6 times or more a day). Each time he consumed only 200 calories or less.

When Mike felt hungry or no energy, he would drink a tall cup of coffee so he could function better for few hours. Obviously this type of eating did not work for him. He needed to eat more at each meal so he would feel more satisfied. Considering Mike’s daily routine, food preference, and his Basal Metabolic Rate (BMR), I worked with him to develop a 1,700 calorie meal plan. This meal plan consisted of 3 meals and 1 snack.

After following a 1,700 calorie meal plan, Mike’s energy level went up. He was able to decrease his coffee consumption to once a day. Despite of the increased calories intake (500 calories more), Mike was able to maintain his weight for the first couple of months. After that, he has been losing 3 to 4 pounds per month and has successfully reached his healthy weight (lost 40+ lbs.) in 12 months.