1200 cal diet makes me light headed

FrenchCanuck

MFP suggests me to be on a 1200 calorie diet, but it makes me light headed.

What foods can I eat that could make me feel full without busting my calorie limit?

myheartsabattleground

Eat more.

Lasmartchika

Lower your calorie goal to 0.5 - 1 lb weekly loss. You'll get more calories to eat that way.

ninerbuff

Don't try to lose more than 1% of your body weight a week.

A.C.E. Certified Personal and Group Fitness Trainer
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Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

spzjlb

Hi - I am 5ft 4 in and 50 yrs old (female). I ate 1200 cal for months plus eating some of exercise calories back. Lots of people on MPF find 1200 to be too low, but there are MANY small women who do just fine. But, it might not be enough for you, depending on your height, activity level and current weight.

Anyway, a couple of tips:
1. The first weeks were tough! You likely need to learn to accept that being a little hungry is OK and to never expect to be "stuffed full". Someone on this site once said her dietitian recommended that on a scale from 1-10, she never let herself get hungrier than a 3 and more full than a 7. Good tip but takes a bit of effort to learn.
2. Many of us find that protein helps us keep full, so each meal and snack should have a protein-rich component, such as some meat, fish, egg or cottage cheese on your salad, eggs at breakfast, Greek yogurt with your fruit at snack time. This might help your feeling of lightheadedness.
3. Make sure you are drinking enough water.

Good luck.

jaywirth88

I have been eating between 1000 and 1200 calories a day. I eat lots if protein to keep me feeling fuller longer. When i do snack i grab handfuls of veggies or almonds, just make sure you track exactly gow much you eat. My diary is open, you are more than welcome to look at it and hopefully it can help you out!

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jaywirth88

@UltimateRBF I am pretty sure. I weigh everything I eat. When i have almonds, i usually have just half of a serving for a snack along with half of a serving of Goji berries.

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jaywirth88

Everyone keeps telling me it is too little, but I have been eating this way for about 3 weeks now, and I feel great. Between my low carb, high protein diet and trying to drink a gallon of water a day, I dont feel like I'm starving myself. I just eat lots of low calorie, nutrient dense foods.

MarziPanda95

jaywirth88 wrote: »

Everyone keeps telling me it is too little, but I have been eating this way for about 3 weeks now, and I feel great. Between my low carb, high protein diet and trying to drink a gallon of water a day, I dont feel like I'm starving myself. I just eat lots of low calorie, nutrient dense foods.

'Feeling great' doesn't really mean anything. It doesn't mean that you're not doing damage to yourself, because at that calorie level, you probably are. It's not healthy.
OP, just increase your calories a bit.

ElkeKNJ

UltimateRBF wrote: »

Fair enough. However 1000-1200 calories is still far too little unless you're very very sedentary, very short (like hobbit sized) and/or very old.

Hey! That's not nice! (Sensitive about my size and age) I don't like 1200, aiming for 1300 now. Unfortunately, at goal weight, my maintenance will be 1450 kcals, so I try to not go over that on weekends, but not there yet....

oh_happy_day

jaywirth88 wrote: »

Everyone keeps telling me it is too little, but I have been eating this way for about 3 weeks now, and I feel great. Between my low carb, high protein diet and trying to drink a gallon of water a day, I dont feel like I'm starving myself. I just eat lots of low calorie, nutrient dense foods.

3 weeks is one thing, 3 months is another.

lemurcat12

ElkeKNJ wrote: »

UltimateRBF wrote: »

Fair enough. However 1000-1200 calories is still far too little unless you're very very sedentary, very short (like hobbit sized) and/or very old.

Hey! That's not nice! (Sensitive about my size and age) I don't like 1200, aiming for 1300 now. Unfortunately, at goal weight, my maintenance will be 1450 kcals, so I try to not go over that on weekends, but not there yet....

Maintenance depends on activity, though. My maintenance would be around 1550 if I were sedentary, but I am not.

MFP assumes everyone doesn't exercise, and most people seem to pick sedentary, so that's a concern if people won't eat any exercise calories back.

I'd lose 1+ lb/week at my alleged "maintenance."

_Terrapin_

jaywirth88 wrote: »

Everyone keeps telling me it is too little, but I have been eating this way for about 3 weeks now, and I feel great. Between my low carb, high protein diet and trying to drink a gallon of water a day, I dont feel like I'm starving myself. I just eat lots of low calorie, nutrient dense foods.

People are probably telling you this since your logging 800+ cal burns a day. Consuming 1200 calories and burning 800 calories probably is what catches their eye.

FrenchCanuck

Each body is different. If im built with a higher bone and muscle mass than another woman my size and height, 1200 calories is small pickings for me. Thats what MFP fails at... its easy to tell when you wrap your index finger and thumb around my wrist - i have bigger bone mass, and muscle too - with or without the fat. Im built like i should live on a farm and pull hay bales. So this means my body burns more and needs to consume more.

1200 cals is dangerous for me. I got migraines during classes and almost fainted. My face became numb and my doctor sent me for heart checkups at the hospital. 1200 is dangerous for me. I need to eat more than this.

1200 cals would be great if i'd stay in bed all day... but going to school, studying, the gym, the dog walks, shopping for groceries, doing my dishes... 1200 cals disapears pretty fast!!! and im always hungry like a horse when i finish my workout!!

I think that if i put the MFP stat to 1 lb a week, I get 1580 cals, which is better... but to do this, id have to eat nothing but veggies and lean protein... no rice, carbs, or fruit (I was told even natural sugars in fruit converts to fat so i have to limit fruit).

I know that when Jason Statham had to beef up for his movie Deathrace, he only ate chicken and raw veggies.

Any pointers on what to eat for breakfast that can fill me up well but less than 460 cals and nearly no fat? Are bananas and oatmeal good? I gave up on cereal, too much sugar!!!!!

I calculated as so:

1580 cals

Breakfast: 460
Snack:100
Lunch:460
Snack:100
DInner: 460

So, if my BMR is around 1600 and I only eat 1600, if I burn 500 cals a day at the gym, that means I lose 1 pound a week, right?

Please correct me if i'm wrong.

brianpperkins

jaywirth88 wrote: »

Everyone keeps telling me it is too little, but I have been eating this way for about 3 weeks now, and I feel great. Between my low carb, high protein diet and trying to drink a gallon of water a day, I dont feel like I'm starving myself. I just eat lots of low calorie, nutrient dense foods.

A logical person would realize there is a reason why "everyone keeps telling" you the same thing.

jaywirth88

eat eggs! this morning i had 2 eggs with half a serving of cheese and a couple slices of turkey and it was only 215 calories. you could easily add more eggs or meat to the scramble and stay well under your 460cal goal for breakfast

erimethia_fekre

I don't get why everybody's attacking these people for eating under 1200 cal there are days I don't get over 1200 cal and it's really none of your business whether or not I do so and why. The fact that you're getting headaches 0P means that you're not eating enough. If heightening your fat or carb intake doesn't help your headaches, then you should adjust your goal

brianpperkins

lmaharidge wrote: »

I don't get why everybody's attacking these people for eating under 1200 cal there are days I don't get over 1200 cal and it's really none of your business whether or not I do so and why. The fact that you're getting headaches 0P means that you're not eating enough. If heightening your fat or carb intake doesn't help your headaches, then you should adjust your goal

There is a reason why MFP has a minimum. If you choose to ignore that minimum and comment in public that you do, then common sense dictates that you should expect to be called out on it. That isn't an attack.

erimethia_fekre

brianpperkins wrote: »

lmaharidge wrote: »

I don't get why everybody's attacking these people for eating under 1200 cal there are days I don't get over 1200 cal and it's really none of your business whether or not I do so and why. The fact that you're getting headaches 0P means that you're not eating enough. If heightening your fat or carb intake doesn't help your headaches, then you should adjust your goal

There is a reason why MFP has a minimum. If you choose to ignore that minimum and comment in public that you do, then common sense dictates that you should expect to be called out on it. That isn't an attack.

The minimum is 1000... Your comment makes no sense

jaywirth88

@lmaharidge thank you for the support, but I don't feel like i'm being attacked. This is an open forum where all comments and concerns are welcome.

brianpperkins

lmaharidge wrote: »

brianpperkins wrote: »

lmaharidge wrote: »

I don't get why everybody's attacking these people for eating under 1200 cal there are days I don't get over 1200 cal and it's really none of your business whether or not I do so and why. The fact that you're getting headaches 0P means that you're not eating enough. If heightening your fat or carb intake doesn't help your headaches, then you should adjust your goal

There is a reason why MFP has a minimum. If you choose to ignore that minimum and comment in public that you do, then common sense dictates that you should expect to be called out on it. That isn't an attack.

The minimum is 1000... Your comment makes no sense

As already highlighted ... the minimum for women is 1200 ... that is net calories on MFP. The OP is logging in the neighborhood of 500 net calories per day.

evileen99

jaywirth88 wrote: »

Everyone keeps telling me it is too little, but I have been eating this way for about 3 weeks now, and I feel great. Between my low carb, high protein diet and trying to drink a gallon of water a day, I dont feel like I'm starving myself. I just eat lots of low calorie, nutrient dense foods.

How great will you feel when your hair starts falling out? Keep eating like this and I can guarantee you it will.

nutmegoreo

jaywirth88 wrote: »

Everyone keeps telling me it is too little, but I have been eating this way for about 3 weeks now, and I feel great. Between my low carb, high protein diet and trying to drink a gallon of water a day, I dont feel like I'm starving myself. I just eat lots of low calorie, nutrient dense foods.

You will probably feel fine until you don't. Then you may be having all kinds of health issues. Hair loss, fingernails brittle and dry, muscle wastage (heart is muscle), feeling dizzy, possibly fainting. There are so many reasons to not do what you are doing. We see it fairly regularly on here people wondering why they are having all of these symptoms.

FrenchCanuck wrote: »

Each body is different. If im built with a higher bone and muscle mass than another woman my size and height, 1200 calories is small pickings for me. Thats what MFP fails at... its easy to tell when you wrap your index finger and thumb around my wrist - i have bigger bone mass, and muscle too - with or without the fat. Im built like i should live on a farm and pull hay bales. So this means my body burns more and needs to consume more.

1200 cals is dangerous for me. I got migraines during classes and almost fainted. My face became numb and my doctor sent me for heart checkups at the hospital. 1200 is dangerous for me. I need to eat more than this.

1200 cals would be great if i'd stay in bed all day... but going to school, studying, the gym, the dog walks, shopping for groceries, doing my dishes... 1200 cals disapears pretty fast!!! and im always hungry like a horse when i finish my workout!!

I think that if i put the MFP stat to 1 lb a week, I get 1580 cals, which is better... but to do this, id have to eat nothing but veggies and lean protein... no rice, carbs, or fruit (I was told even natural sugars in fruit converts to fat so i have to limit fruit).

I know that when Jason Statham had to beef up for his movie Deathrace, he only ate chicken and raw veggies.

Any pointers on what to eat for breakfast that can fill me up well but less than 460 cals and nearly no fat? Are bananas and oatmeal good? I gave up on cereal, too much sugar!!!!!

I calculated as so:

1580 cals

Breakfast: 460
Snack:100
Lunch:460
Snack:100
DInner: 460

So, if my BMR is around 1600 and I only eat 1600, if I burn 500 cals a day at the gym, that means I lose 1 pound a week, right?

Please correct me if i'm wrong.

Someone else has mentioned BMR vs TDEE, so I will leave that bit alone. Yes all bodies are different. I find that using fruits and veggies are a great way to bulk up the volume of foods without going to high in the calorie side of it. All excess calorie intake is stored as fat. You do not need to avoid carbs, just eat less of them.

As for your breakfast, personally I don't limit myself to breakfast foods. It's personal choice. I like steel cut oats with berries and almonds to keep me full, but other days I will have a wrap with spinach, cucumber, tomato, bell peppers, salad dressing, and some cheese. Very tasty and filling. Eggs are great for protein and can be added to rice for a nice breakfast wrap with some salsa to keep it moist.

kimny72

OP, I eat around 1600 cals per day. I eat pasta, rice, fruit, ice cream, anything I want. I pre-plan my meals and am careful with my serving sizes by using a food scale.

Also, your MFP calorie goal puts you into the deficit you need without exercise. So if you go to the gym, you should be logging your exercise and eating back @ half those calories as well.

I usually have eggs or oatmeal for breakfast, no more than @ 300 calories, but I'm not usually very hungry in the morning.

Eat all your calories, hang in there, and good luck!

Ang108

UltimateRBF wrote: »

jaywirth88 wrote: »

I have been eating between 1000 and 1200 calories a day. I eat lots if protein to keep me feeling fuller longer. When i do snack i grab handfuls of veggies or almonds, just make sure you track exactly gow much you eat. My diary is open, you are more than welcome to look at it and hopefully it can help you out!

Are you sure you're only eating 1000-1200 calories/day? (Which is far far too little for pretty much everyone) A "handful" of almonds is like 2-300 calories.

When a person eats around 1200 calories; be it because they chose to aggressively lose weight ( not a good idea, but most people prefer losing fast.....and then gaining again ), or because of other reasons ( like in my case: being almost 70 and 4' 10" tall ), they need to be aware that that low an amount of calories means a balancing act between high density food ( like nuts ) and enough volume to feel satiated.
I for example make each and every calorie count and therefore have for the last two years avoided all ( 98% of the time ) " empty ", because they mostly leave me hungry. I don't eat nuts and never have a lot, because they are just not worth it to me, but chose other healthy things and on average eat more food by volume as most people who eat 500 calories more than I. And I don't even eat leafy salads, because I had two heart attacks in April and leafy greens are not allowed when taking Warfarin.
1200 calories can be done successfully over a long time if the person is committed to eat differently from the people who eat more calories and therefore have a greater leeway when it comes to not-so-nutritious food.

jaywirth88

i feel like I have eaten LOTS of food today. A lot of nutrient dense low calorie foods, and i'm not at 1200 yet.

slp308

I was wondering what is food intake like. I keep my calories around 1300 to 1350 per day. Thanks Sharon

MGarcia0504

My fitness pal recommends for me to eat 1230 calories a day even with me being active. If I put the very active it'll allow me a few hundred more but since I only lift weights and walk but don't do cardio, I don't think I am very active. I've found that if I make the right choices in my meals I can still get full and not go over and if I do it's not by much. You just have to find what makes you feel full longer. I do get the feeling sometimes like my cheeks are sinking in but that's if I skip a snack or eat later than usual. If you feel like you're just not able to stick within the calories and feel good, lower how much weight you want to lose a week. Sometimes going slow is the best way or else you'll burn yourself out.