1200 Calorie a day diet. Can it be healthy?
Replies
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Lovely answer, by the way.
:blushing:
I hate to say it's not healthy. Obviously it's fine for one day. But when someone is quite overweight, and they're eating like this for a looooong time to lose the weight, I just always am concerned about an accumulation of deficiencies. Particularly iron in women. A lot of our processed grain foods are fortified, but when people cut out grains, they miss all those fortified starch products. There's pluses and minus to that, I guess.
(His particular plan was also only 63% of folate, but I assume that's really just a pre-menopausal woman recommendation. I don't know much about micronutrient recommendations for men)
I go by the week as well, but this is the menu we were given to assess and that's what you did.
Iron, potassium and magnesium play a huge role in my general well-being.0 -
It assumes that people are totaling up their vitamins/mineral per day, at any calorie level. I don't know anyone who does that, nor have I ever ran across anyone who does that, or anyone or any plan that recommends that or even suggests that. There is no need to meet every level of every item every day anymore than there is to meet every macro % every meal or every hour.I did a nutritional database thing. And this (in my calculations, obviously it could be tweaked)...
(1) came to 1450 calories
(2) had too little Vitamin D, C, E, calcium, iron, magnesium, potassium and zinc (for me, a 38 yo woman, YMMV)
(3) contains trans fat (in the margarine)
But that's just me.
There you go.
Lovely answer, by the way.
Plus it assumes people who wish to insure against missing vitamins daily wouldn't just take a multivitamin supplement or eat enriched foods.0 -
It assumes that people are totaling up their vitamins/mineral per day, at any calorie level. I don't know anyone who does that, nor have I ever ran across anyone who does that, or anyone or any plan that recommends that or even suggests that. There is no need to meet every level of every item every day anymore than there is to meet every macro % every meal or every hour.I did a nutritional database thing. And this (in my calculations, obviously it could be tweaked)...
(1) came to 1450 calories
(2) had too little Vitamin D, C, E, calcium, iron, magnesium, potassium and zinc (for me, a 38 yo woman, YMMV)
(3) contains trans fat (in the margarine)
But that's just me.
There you go.
Lovely answer, by the way.
Plus it assumes people who wish to insure against missing vitamins daily wouldn't just take a multivitamin supplement or eat enriched foods.
I 100% agree0 -
It's the only way I can lose weight and it hasn't killed me yet. I'll let ya'll know if it ever does.0
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It assumes that people are totaling up their vitamins/mineral per day, at any calorie level. I don't know anyone who does that, nor have I ever ran across anyone who does that, or anyone or any plan that recommends that or even suggests that. There is no need to meet every level of every item every day anymore than there is to meet every macro % every meal or every hour.I did a nutritional database thing. And this (in my calculations, obviously it could be tweaked)...
(1) came to 1450 calories
(2) had too little Vitamin D, C, E, calcium, iron, magnesium, potassium and zinc (for me, a 38 yo woman, YMMV)
(3) contains trans fat (in the margarine)
But that's just me.
There you go.
Lovely answer, by the way.
Plus it assumes people who wish to insure against missing vitamins daily wouldn't just take a multivitamin supplement or eat enriched foods.
He wanted us to assess a single day, which he detailed. He didn't mention a multivitamin.
It was found to lack several vitamins, to be well over 1200 calorie and probably deficient in fat as well.
We can't assess the likelihood of him doing something that wasn't mentioned on a different day, but we might imagine him doing. If that had an impact on health, I'd look like a super model by now.
If he wants to include a weekly diet plan, with all supplements, we could look at that as well, but he'd be better off consulting a dietician.0 -
Speaking as someone who WAS recommended a 1200cal/day based on height (5'1") - by a nutritionist, might I add - it's not enough. Assuming I was sedentary, which I am not, my BMR is 1350. When I tried 1200 for a good couple weeks, not only was I starving between meals, my meals never really felt satisfying. And if you do a large deficit below your body's BMR? You risk burning a decent amount of muscle along with minimal levels of fat. If weight loss=weight loss in your book, and you can survive off of 1200, go for it. But if you want optimum weight loss and a number isn't the only thing you want to see, I recommend figuring out your BMR and at the very /least/ sticking to that number.
Add in the fact I do 1.5hrs in the gym now, pretty much exclusively with weights and ~20 mins of cardio as a cooldown, 1350 wasn't cutting it, let alone 1200. Upped myself to 1650 (as per the IIFYM calc.) and only now do I feel satiated and happy.0 -
It assumes that people are totaling up their vitamins/mineral per day, at any calorie level. I don't know anyone who does that, nor have I ever ran across anyone who does that, or anyone or any plan that recommends that or even suggests that. There is no need to meet every level of every item every day anymore than there is to meet every macro % every meal or every hour.I did a nutritional database thing. And this (in my calculations, obviously it could be tweaked)...
(1) came to 1450 calories
(2) had too little Vitamin D, C, E, calcium, iron, magnesium, potassium and zinc (for me, a 38 yo woman, YMMV)
(3) contains trans fat (in the margarine)
But that's just me.
There you go.
Lovely answer, by the way.
Plus it assumes people who wish to insure against missing vitamins daily wouldn't just take a multivitamin supplement or eat enriched foods.
He wanted us to assess a single day, which he detailed. He didn't mention a multivitamin.
It was found to lack several vitamins, to be well over 1200 calorie and probably deficient in fat as well.
We can't assess the likelihood of him doing something that wasn't mentioned on a different day, but we might imagine him doing. If that had an impact on health, I'd look like a super model by now.
If he wants to include a weekly diet plan, with all supplements, we could look at that as well, but he'd be better off consulting a dietician.
The plan he listed was actually VERY low in calcium. With only 259 mcg. I didn't see high calcium vegies like kale or spinach mentioned in the alternates/subs, no cheese, no milk, no almond milk. Calcium is required for the heart to function (not to mention bone health). Personally, I'd aim for more calcium in my food. But supplements can help supplement deficiencies in the foods we eat.
Edit to add: that might be a fine number for a man, that I haven't studied up on. But it's pretty low in the case of a woman following it. Again, without adding in the calcium rich greens, dairy or a supplement.0 -
Also, I'd question your nutrition training if you think low fat is the way to go. Dietary fat is very necessary for body functions.
This menu will give you enough dietary fat. I really watch my saturated fats.0 -
I guess it depends on one's definition of 'healthy'. For me, it would be fine. For others, it isn't. With your background, I would think you'd be ok making that judgment for yourself.I know that many people on here believe that a 1200 calorie a day diet is not sufficient to a healthy weight loss plan. Here is an example of one and please comment on if it is or isn't.
It looks a lot like diet/healthy eating plans you see in books, especially low fat diet plans. Margarine has been out of favor for a while, so it does look a bit dated in that respect.0 -
If youve got alot to lose though, wouldnt you eventually stall or have to dip below 1200 to continue losing? MFP, i think, after every 10 lbs lost subtracts the amount of daily calories so that you are consistently losing.
Ive done the 1200 thing before and ended up stalling after about 15 lbs.
Everyone eventually stalls (temporarily) unless they can keep the same or greater deficit all of the time. It's usually due to normal weight fluctuations masking slower and slower weight loss, if it's not due to inaccurate logging.
No, you wouldn't need to dip below 1200 unless your TDEE at your desired weight is < 1200. Unless you have some form of dwarfism, it won't be. One of the methods to lose weight and ease into maintenance is to simply eat the TDEE you are projected to have at your goal weight. Then you never need to change your eating habits. Your diet while cutting is the same as your diet while maintaining once you reach your goal. Pretty neat, but it does take a loooong time to drop those last couple of pounds.0 -
If he wants to include a weekly diet plan, with all supplements, we could look at that as well, but he'd be better off consulting a dietitian.
I did consult a registered dietitian on referral from my Cardiologist. I do take supplemental vitamins.
My calories are correct. They are calculated off my brands of bread, margarine and so forth.0 -
If he wants to include a weekly diet plan, with all supplements, we could look at that as well, but he'd be better off consulting a dietitian.
I did consult a registered dietitian on referral from my Cardiologist. I do take supplemental vitamins.
(I'm not a doctor!) If I were to eat breads and pastas, I PERSONALLY would try to focus more on breads and pastas where the first ingredient on the label is "100% whole grain x". But since you're under the supervision/advice of a cardiologist and dietitian, I think you should just do what they say.0 -
OP is older and somewhat sedentary. His BMR will not be at the same level as many of the posters here who are young and active. If he's getting his micros and macros and he is working with a doctor, he's probably fine.0
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OP is older and somewhat sedentary. His BMR will not be at the same level as many of the posters here who are young and active. If he's getting his micros and macros and he is working with a doctor, he's probably fine.
And he shouldn't be asking the opinions of internet strangers.
I, myself, define "balanced diet" to mean one that included my macros and micros without supplementation, but I'm not going to quibble over another persons lifestyle choice.0 -
Maybe his point was that it's not that hard to eat healthy and low cal.
I'm curious if you guys who want perfect micronutrients every day without supplements really count them all up each day? Or do you just eat a repetitive diet that you've added up once? I've never seen any suggestion to do that. What I've read is that in areas of the world where a variety of food is plentiful, people get their vitamin needs met without supplementation.0 -
A am a fairly average female doing gradual weight loss on 1200, with gains from exercise added. I have to say I find it very easy to eat a balanced diet under this limit (including ice cream most days because I love the stuff). I am sure it depends on your body weight, gender etc, circumstances and eating habits. But the only thing I sometimes seem light on is iron. I have no set menus. I eat whatever seems to draw me that day to the tune of two 500 meals and two 100 snacks, or thereabouts.0
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Maybe his point was that it's not that hard to eat healthy and low cal.
I'm curious if you guys who want perfect micronutrients every day without supplements really count them all up each day? Or do you just eat a repetitive diet that you've added up once? I've never seen any suggestion to do that. What I've read is that in areas of the world where a variety of food is plentiful, people get their vitamin needs met without supplementation.
I don't obviously eat the same thing every day. One glance at my journal will make that clear.0 -
I had a doctor recommend a 1200 calorie per day diet. Supposedly it's the same diet plan they use for diabetics.0
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Lovely answer, by the way.
:blushing:
I hate to say it's not healthy [edit to add: this I typed here may be misunderstood, read it like "I'm NOT saying this IS NOT healthy" as opposed to reading it as "I hate to say, but it's not healthy"]. Obviously it's fine for one day. But when someone is quite overweight, and they're eating like this for a looooong time to lose the weight, I just always am concerned about an accumulation of deficiencies. Particularly iron in women. A lot of our processed grain foods are fortified, but when people cut out grains, they miss all those fortified starch products. There's pluses and minus to that, I guess.
(His particular plan was also only 63% of folate, but I assume that's really just a pre-menopausal woman recommendation. I don't know much about micronutrient recommendations for men)
I edited my earlier post to clarify the meaning. Because when I went to re-read it, I see how my sentence could be read two different ways. I meant to say this meaning when I said it: "I'm not qualified to say if it is or is not "healthy" for this individual"0 -
For you, no. For a very petite female, perhaps.0
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Maybe his point was that it's not that hard to eat healthy and low cal.
I'm curious if you guys who want perfect micronutrients every day without supplements really count them all up each day? Or do you just eat a repetitive diet that you've added up once? I've never seen any suggestion to do that. What I've read is that in areas of the world where a variety of food is plentiful, people get their vitamin needs met without supplementation.
I look at my diet a week at a time and look for any trends. I'm in a first world country, so much of the time I'm way over on the micros.0 -
Fascinating; In the two hours after I started this thread around 50 comments and most of them nay Sayers saying that what I am doing is wrong, is not healthy, but as soon as I mention my Cardiologist and a Registered Dietitian all the negative comments stopped. Where are all the experts now?
Stop depending on Google and the internet to determine your diet and go to a real professional, Truly fascinting that people believe anything they read on the internet0 -
Here is the thing, yes you can lose weight on a 1200 calorie diet; however, you can eat a lot more and still lose weight. Losing weight is hard enough so why make it harder by making i so restrictive? I eat approximately 2150 calories a day, go to the gym 4x per week and I am losing weight. Now granted, I am not losing weight super quickly but that's because I really don't want to lose it quickly. So yea, I could eat 1200 calories a day and be miserable and lose weight, be tired and cranky all the time and go over my clories frquently or I could eat 2150 calories a day, eat tons of food, feel e nergized and still lose weight at a pace I am comfortable with (which would put me at about 15-20% decrease in body faf by the end of he year.0
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I can not go to the gym. And I am not tired and cranky.0
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I will also say that because you suffer from heart disease, it's also more imperitive that you lose the weight an lose it quickly. Your cardiologist and nutritionist will also tell you that you need to severely reduce your sodium and closely monitor your fat intake. A person who is overweight but otherwise healthy has no reasn to be on such a restrictive diet, but since you've already damaged your heart, you do.0
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Please do not suppose to tell me what my Doctor or Nutritionist tell me.
Are you a Doctor or a nutritionist?0 -
You are also 27 years older than I am and have a much slower metabolism so you don't need as many calories as I do. Hnse why you aren tired and crabby. I am surprised your doctor hasnt recommended cardiac rehab for your CHF.0
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What one person eats or does really doesn't matter. You have zero in common with him--- age, gender, size, goals. He's not ridiculing your plan, which is irrelevant to anyone but you. Jeez. The internet has made every dieter a freakin expert on every other person's diet. :noway:I eat approximately 2150 calories a day, go to the gym 4x per week...0 -
I am not crabby. I am following a REGISTERED DIETITIANS diet if you don't understand that then you are one that is "crabby"0
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I dont need to tell you what they're supposed to say I am telling you what they already have already told you. I have worked in health care for 9 years and while no, I am not a doctor or nutritionist, I am required to know what a cardiac diet is when my patients are on one. (PS most doctors dont know **** about nutrition). I am happy that a 1200 calorie diet works for you, but it's unfair to others that you are recommending a restrictive diet to those who dont need to be on one. If your nutritionist and cardiologist told you to eat 1200 calories, then by all means that's what you should do. But for someone such as myself, eatin at 1200 calories would put me at a defecit of 1300 calories a day and would make me feel like crap. That is not healthy. You need to realuze that because of your health history many times you are the eexception the rule.0
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