highly nutritious and balanced 1200 calorie diet?

caroln3

Does anyone follow one or have ideas for me?
I like all food and will try almost anything. My hair has been falling out alot and that worries me that maybe I am not getting all the nutrients I need. I eat too much and junk food too, I am working on stopping that.
I could use examples of what you all do or daily menu suggestions or supplements or tips, etc.

SergeantSunshine_reused

Fats! Omegas :] I take a fish oil supplement

It will help with skin, hair, and nails

ETA: Also I would eat back the exercise calories. Need the energy/macros/micros. It will help :]

caroln3

yeah I always eat them back and more, I've been at plateau for more than 2 weeks so I was wondering if I should stay at 1200 but I get very hungry so maybe I am not eating right even if I do over eat. I used to do the fish oil, I will start it again, thanks!

rudegyal_b

with 33lbs to go i would slow it down to 1.5 or 1lb per week, i've worked my way up to 1450 and i still see a loss, it could help your plateau and provide you with more nutrients!

amsw1275

Hair falling out can be due to nutrient deficiency, but also can be a sign of thyroid issues or stress.

Keran24

You may need more protein and healthy (monounsaturated) fats. you are welcome to friend me and look at my food diary. I don't always eat perfectly but I think I do pretty well.

ccmccoy09

I went up to 1400 and try to eat a whole food diet. Check my diary.But not too closely; I have been a little off plan this week.

It is really, REALLY hard to eat 1400 cal, plus exercise cal, of all whole foods! I eat a lot of peanut butter and celery, a lot of black beans and quinoa, a lot of oatmeal. Very little fruit and even less processed sugar (alcohol is a weak spot). I used to eat very little red meat but between lactose intolerance and not being able to eat soy, I have to eat meat to get enough protein. And I'm still short every day.