How do you do 1200?
Replies
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That 'do not eat' list is just as ridiculous as the zero calorie list..
wow.
I didn't even bother to read it the first time. I have now, my head hurts.
Did you know know that if we load up on oatmeal and fish our bodies will just burn up all of the fat? It's apparently that simple (who knew!)0 -
Warning: This is a long post, but I already had it typed up for a friend of mine with the exact same question.
(deleted some because it's long)
Here is a list of some foods that might be of help when grocery shopping:
ZERO/NEGATIVE CALORIE FOODS
apple
beet
blueberries
broccoli
cranberry
carrot
chicory
cauliflower
endive
garden cress
garlic
grapefruit
green bean
hot chili peppers
lemon
lime
lettuce
onion
orange
papaya
peach
pineapple
raspberries
spinach
strawberries
tomato
tangerine
watermelon
zucchini
FAT BURNING FOODS
oatmeal
almonds
protein powder
olive oil
berries
eggs
beans/legumes
lean meat
fish
whole grains
nut butters
green veggies
calcium
green tea
parmesan
cannellini beans
brown rice
sweet potatoes
cinnamon
pine nuts
METABOLISM BOOSTING FOODS
Water
Green Tea
low fat yogurt
oatmeal
hot peppers
DO NOT EAT
no butter
no potatoes
no sauces on meat (or VERY limited) Spices are okay though
no cheese (limited for you, since you like cheese alot)
no sugar (added. natural is okay)
no juice (fruit juice is just wasted calories)
no alcohol
no added salt
no processed foods (limited, because "no" is hard to do)
no white flour
no fast food
no eating out
no sugary cereal
no ice cream
no bottled gren tea (tea bags are good though)
no red meat (unless it is extra lean. 95%)
THINGS TO DRINK
green tea (boosts metabolism, no calories)
lots of water
fat free milk (instead of fatty milk)
THINGS TO EAT
whole grain
lots of veggies
fresh fruit
steel cut oats
brown rice
protein bars (check ingredients, or make your own)
protein shakes
natural peanut butter
almond butter
light/low fat yogurt (check sugar content)
greek yogurt (check sugar content)
hot peppers/spices (boosts metabolism)
cinnamon
garlic
cocoa
flax seed
egg whites (protein protein protein!)
lemon
spinach
Please tell me you are joking about "negative foods".
^^^^ This list is utterly ridiculous! This shouldn't be painful 'diet' full of deprivation and starvation. Make this a lifestyle, eat a variety of foods, healthy, fresh, whole foods and ice cream and cookies sometimes too. Learn moderation and self control, that's the sustainable way to do it!0 -
Agreed!! Haha. Sounds like something off a Pro-Ana website :noway:That 'do not eat' list is just as ridiculous as the zero calorie list..
wow.
Really you just have to keep track of calories, choose the lower calorie foods when you want to eat more, eat whatever you want in moderation and hold yourself accountable for what you're consuming. I think it takes some time to get used to it. I've been doing 1200 for about a month and a half. I go over sometimes, under sometimes (due to exercise calories) but all in all, my body has made the change from eating way more than I should to eating this lower amount.0 -
Just recalculated my goals and MFP gave me 1200 a day. I work out a lot, so I'm not worried about exercise calories, but just out of curiosity...how do you manage 1200 a day? Tips/tricks?
If you "work out a lot" you'll need more calories.
Also look up "nutritionally-rich foods" for getting the most out of your 1200 calories.0 -
:laugh:I don't.
Are you talking 1200 net or gross. I do 1200 net. But I eat 1600, 1800 sometimes over 2000 every day. But I net 1200.
Sadly, evidence suggests many people on MFP have no idea what the word "net" means. I have concluded this is the reason for so much of the confusion I see on threads about this topic. :heavy sigh:
Just to be clear- doesn't it say what our net calories when we check our calories for the week? It's like the average of the total number of calories we've eaten throughout the entire week, yes?
So, at first looking at this posters info- I thought what are they talking about? How can they eat more than 1200 each day, and net 1200? But at the same time, when you take into consideration that exercise calories create that deflict, I can see how that would be possible.
That being from a standpoint of simply reading what the chart is saying.
Is this not correct?0 -
This thread is really helpful to me. I've been on 1650 for a while now and I've had very little of a loss. In fact I've put on 4lb :-( today the first day of being between 1200 - 1300.
This is a joke right? A grown man eating 1200-1300 calories in a day? :noway:
no joke.... Trying this out just for this week as Im not getting much of a chance for exercise this week due to work commitments.
When im exercising Im eating well over 2000 but with not getting to the gym Im just trying this for this week. Not a long term thing back to normal next week0 -
Are you trying to lose 3 pounds? Eat a lot more than 1200! You should be eating close to maintenance that close to your goal weight.0
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:laugh:I don't.
Are you talking 1200 net or gross. I do 1200 net. But I eat 1600, 1800 sometimes over 2000 every day. But I net 1200.
Sadly, evidence suggests many people on MFP have no idea what the word "net" means. I have concluded this is the reason for so much of the confusion I see on threads about this topic. :heavy sigh:
Just to be clear- doesn't it say what our net calories when we check our calories for the week? It's like the average of the total number of calories we've eaten throughout the entire week, yes?
So, at first looking at this posters info- I thought what are they talking about? How can they eat more than 1200 each day, and net 1200? But at the same time, when you take into consideration that exercise calories create that deflict, I can see how that would be possible.
That being from a standpoint of simply reading what the chart is saying.
Is this not correct?
Correct. Food (intake) - Exercise (output) = net caloric intake for the day. MFP grants you your exercise calories because it has already calculated a deficit in the goal it gives you. So, (for OP too) if your goal is 1200 calories, and you walk off 300 calories, you may eat 1500 gross (or total) to meet your goal.
All that said, I would suggest recalculating your numbers. My goal is currently 2020 for maintenance and that came from BMR and TDEE calculations. I am usually within 300 calories of my goal, above or below, and that includes my exercise calories. I'm still losing. Have no fear eating more!0 -
This thread is really helpful to me. I've been on 1650 for a while now and I've had very little of a loss. In fact I've put on 4lb :-( today the first day of being between 1200 - 1300.
This is a joke right? A grown man eating 1200-1300 calories in a day? :noway:
no joke.... Trying this out just for this week as Im not getting much of a chance for exercise this week due to work commitments.
When im exercising Im eating well over 2000 but with not getting to the gym Im just trying this for this week. Not a long term thing back to normal next week
I'd still aim for AT LEAST 1500 daily. That is minimum. If you usually work out but are taking a week off, you should be meeting the same calorie level you meet if you subtract your "exercise calories" from a regular day. It won't negatively effect your progress, but restricting that much could affect your strength when you return to weight training as you won't be properly supporting your muscles.
Having said all of that, I'm not recommending that you force more food if you aren't hungry. A spoon of PB or a protein shake adds a few quick cals. Good luck!0 -
Add 1000 calories and enjoy every last morsel of delicious vegetables, fruit, lean meat, and brown rice as I can. Work hard ,eat well, and watch the fat melt away.0
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If you're working out (just dieting is a slow painful way to lose) you need more than that anyway. Don't go purely by what MFP says, do some research on BMR (basal metabolic rate) and TDEE (IDFK what it stands for) and choose what you think you can actually stick with more, and see which one works best for you.0
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I don't.
Most people's BMR is well over 1200, so unless you plan on being in a coma you need to eat more than 1200.
I do 1400-1500 on light lifting days (arms, shoulders, abs) and 1700-2000 on heavy lifting days (chest, back, legs). I really listen to my body. If I'm hungry, I eat, regardless of if I've reached my "limit" or not.0 -
I definitely echo the lots of veggies comments! A massive bowl of salad is very few calories, and you can add lots of lean protein (meat or otherwise) and other tasty veggies to it. I typically have a large salad for lunch and a smaller salad for dinner. Fruit is a great snack to keep around too - try slicing oranges in to quarters or smaller pieces and putting them in the fridge. One slice will be 25 calories or fewer & it satiates my sweet tooth, especially in the afternoon! Another sweet treat is chocolate PB2 - check it out if you haven't already. I usually will have some fruit or a tablespoon of PB2 before a 3+ mile jog to keep me feeling energetic but not full.0
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And as a PS: to echo the comments on BMR, if you really want to know your caloric needs, do a MedGem or similar test with a nutritionist. My BMR is actually 750 calories (obviously way low), but knowing that has helped me budget my exercise and calories well and has taken the frustration and mystery out of weight loss for me.0
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When you have more weight to lose, you can afford a larger deficit without negative consequences. I think the general rule of thumb is that if you have less than 20 to lose, you should have your setting to lose .5 pound and make sure to eat back exercise calories.
Hey, I'm trying to lose 3 lbs... Could you explain why that is please?Are you trying to lose 3 pounds? Eat a lot more than 1200! You should be eating close to maintenance that close to your goal weight.0 -
Bump.0
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I think it's likely that something went wrong in calculating your resting metabolic rate for your caloric intake needs. I'm rooting for you if this is in fact correct and all the lean protein/veggie comments are very supportive, but for me, trying to eat 1200 calories a day is like trying to pay off credit card debt by 'spending no money'. It's just not how I work and trying to do so is detrimental.
Good luck!0 -
Thanks! this was helpful to me as well!0
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AMEN! *walksofftoeat*
Hey, I'm trying to lose 3 lbs... Could you explain why that is please?Are you trying to lose 3 pounds? Eat a lot more than 1200! You should be eating close to maintenance that close to your goal weight.
Because constant 'dieting' and staying in a severe calorie deficit causes your metabolism to slow down to accommodate the lack of fuel. Slow down = plateau. You also start losing lean muscles mass which is very bad. Your muscle not only make you look lean and sexy but they LOVE to burn calorie. Lost lean muscle mass = even slower metabolism. So in a nutshell LADIES QUIT STARVING YOURSELF. You CAN eat more to weigh less, it works!!!!
1 - Eat above your BMR (for most of us that's more than 1200 and less than 2000 calories, pick something in between)
2 - EAT PROTEIN! Try to net between 85 to 100 grams a day
3 - strength train and lift weights. Have you ever seen a side by side comparison of a woman that weighs 140lbs - one has lot's of lean muscle mass and the other one does not. The one that has preserved her muscles through good nutrition and proper calories looks FANTASTIC and like she weighs less, where as the other woman looks flabby and pudgy still.
SO ONCE AGAIN LADIES...QUIT TRYING TO 'DIET' YOURSELF DOWN TO 110 POUNDS AND A SIZE 0. EAT!0 -
Wait a minute...there are actually people who believe in the 0 calorie/NEGATIVE calorie foods bull$h!t? :noway:0
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My goal is 1200 and it gets a lot easier....I usually do:
breakfast: yogurt, oatmeal, multi grain cherrios, or bagel thin with light cream cheese...sometimes fruit too.
AM snack: fruit
Lunch: Sandwich (usually turkey on wheat, sometimes tuna or PB&J) with string cheese, babybel, fruit or a pickle. Sometimes a salad.
PM snack: Baby carrots, fruit, 100 cal popcorn or any other 100 cal snack.
Dinner: Where I like to save most of my calories...usually eat between 400 - 600ish for dinner, and more if I exercise that day. I get a lot of recipes from skinny taste. I do a lot of meat & veggies, fajitas, hamburgers (sometimes I'll do no bun depending on the amount of calories I have), stir fry, perogies (they are good, and I usually have them with a veggie, and it ends up being a pretty low cal dinner), my favorite two recipes from skinny taste are the chicken sausage, peppers, etc....one has pasta, one is roasted with potatoes. Yum. Shrimp is always good and low calorie.
And most of the time I still have enough calories for a WW or skinny cow ice cream bar (anywhere from 45 - 150 calories). I have one just about every night!0 -
Hi! MFP gives me 1200 a day, too. I work out for about an hour 5 days a week (30 mins cardio, 30 mins strength) and usually eat back most of my calories so I end up eating around 1500 on days I work out at least.
In general here is how I do 1200:
Greek Yogurt for breakfast (120 - 170 cal depending on spec)
Fruit (AM snack: apple, grapes, banana, cherries etc. roughly 100 cals total)
1/2 sandwich or wrap (lean meat, lots of veggies, hummus as a spread or homemade chicken/egg/tuna salad) I aim for 300-400 cals for Lunch
Almonds or mixed nuts (PM Snack - 160 - 180 cals)
Dinner 350-400 cals: veggie burger topped with an over medium egg and reduced fat cheese, side salad...baked or shredded chicken with sweet potatoes and/or other veggie side...baked fish (salmon or tilapia) with rice...I have to keep the portions smaller if I don't work out that day but if I work out I can have nice sized portions.
I don't really snack or keep crap in the house (except the occassional reeces cups) and on days I work out I usually add a 130-170 granola bar before the gym b/c i go on the way home from work and am usually a little hungry then eat dinner after.
I also use a food scale for meat and cheese (my weakness).0 -
Thanks for the info. I don't feel like 110 is so bad though. I weighed 110 like 2-3 months ago. My BMR is 1264 kcals, so, I don't assume I should up my intake by that much.
Hey, I'm trying to lose 3 lbs... Could you explain why that is please?Are you trying to lose 3 pounds? Eat a lot more than 1200! You should be eating close to maintenance that close to your goal weight.
Because constant 'dieting' and staying in a severe calorie deficit causes your metabolism to slow down to accommodate the lack of fuel. Slow down = plateau. You also start losing lean muscles mass which is very bad. Your muscle not only make you look lean and sexy but they LOVE to burn calorie. Lost lean muscle mass = even slower metabolism. So in a nutshell LADIES QUIT STARVING YOURSELF. You CAN eat more to weigh less, it works!!!!
1 - Eat above your BMR (for most of us that's more than 1200 and less than 2000 calories, pick something in between)
2 - EAT PROTEIN! Try to net between 85 to 100 grams a day
3 - strength train and lift weights. Have you ever seen a side by side comparison of a woman that weighs 140lbs - one has lot's of lean muscle mass and the other one does not. The one that has preserved her muscles through good nutrition and proper calories looks FANTASTIC and like she weighs less, where as the other woman looks flabby and pudgy still.
SO ONCE AGAIN LADIES...QUIT TRYING TO 'DIET' YOURSELF DOWN TO 110 POUNDS AND A SIZE 0. EAT!0 -
Wait a minute...there are actually people who believe in the 0 calorie/NEGATIVE calorie foods bull$h!t? :noway:
It's a scary world out there.0 -
I typically do:
Breakfast 250
Lunch 300
Dinner 300-400
And fill in the rest with snacks
Its not too bad once you get used to it, although eating some exercise calories helps
Good luck!0 -
i'm on 1200 and the day's i don't exercise i try to fill up on lot's of veggies, salads or fruit hope this helps 0
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Zero/negative calories foods? Really? The calorie burn from digesting those foods is negligible.
Thank you!
I also liked the comments "no bad fats" either ... looked more like "No fats" .... some types of fat are GOOD0 -
1200 is too low for most people. You should eat above your BMR. Especially since you appear to be fit and don't have a large amount of weight to lose. In fact...your profile says you weigh 118 and want to get down to 113? How tall are you?
Hey, I'm actually 120 looking to get back to 115--slight adjustment there. I'm 5'2''.
Also, just to answer some of the above questions, to clarify when I said I work out alot--it's usually 60 minutes, 5-6 days a week. I do a rotation of 30 mins cardio and 30 mins weights, zumba class, and walking/jogging.0 -
misposted and don't know how to delete!
anyway, I'm learning a lot in this discussion! thanks!0 -
I did the 1200 cals a day when I started too. I do HIIT bootcamp training 3-4 days per week and run between 5 and 10 miles per week. I initially lost in the beginning but had plateaued for MONTHS! I was so frustrated! I tried eating back exercise calories, NOT eating back exercise calories, cheat days, Intermittent Fasting, and carb cycling!! LOL
Through reading all kinds of posts, I wasn't eating enough for MY body. I did a ton of research, gave myself a headache with all the numbers, but have finally figured it out and it's working for me now....btw I only have about 10 lbs to lose. I'm 5'5" and am 139 lbs.
What I'm doing, and what's working for ME is that I calculated my BMR and TDEE and am going from there. I'll adjust these numbers as my weight changes. I use the 'Sedentary TDEE' number and reduced it by 15%.
BMR = 1370
TDEE @ sedentary = 1645 (less 15%) = 1398
I have set MFP at 1400 cals per day. I use a HRM to track my exercise calories burned and I EAT THEM BACK.
So....If I have a rest day and don't workout, I eat 1400 cals for the day.
If I exercise and burn 400 cals I eat 1800 cals for the day. 1400 base cals + 400 exercise cals = 1800 cals but I NET 1400 cals for the day.
I've also reset my macros to 30% protein, 40% carbs, and 30% fat.
Seems so simple to me now, but I was completely confused as to how much I should be eating for weeks!!! It's working like a charm. I lost a full pound this last week, I feel better, sleep better, and have energy for my workouts.0
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