1200kcal per day, how do I do it?
Petersamemily123
Posts: 7
Has anyone any tips on how to keep to 1200 per day without feeling starved? I did it yesterday, I don't eat alot of processed food, porridge and poached egg, tea for brekkie, using full fat milk as I feel there is no nutrition in fat free milk, maybe I'm wrong?? lunch will be homemade vege soup made without potato, just low gi vege and kallo chicken stock cube, I'll also have an egg with that. dinner tonight is chicken, with roasted vege, again no potatoes and no bread as I'm gluten free but I'm hungry!!!! Any good tips to keep hunger away??
TIA :-)
TIA :-)
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Replies
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Semi-skimmed milk has as much calcium and protein in it as the full-fat version.
Proteins will keep you feeling fuller, so maybe add some chicken or prawns to your lunchtime soup.
Drink lots of water or herbal teas in between meals.
A small piece of cheese or nuts can tide you over till the next meal.
But most of all, give it time for your body to adjust.0 -
Has anyone any tips on how to keep to 1200 per day without feeling starved? I did it yesterday, I don't eat alot of processed food, porridge and poached egg, tea for brekkie, using full fat milk as I feel there is no nutrition in fat free milk, maybe I'm wrong?? lunch will be homemade vege soup made without potato, just low gi vege and kallo chicken stock cube, I'll also have an egg with that. dinner tonight is chicken, with roasted vege, again no potatoes and no bread as I'm gluten free but I'm hungry!!!! Any good tips to keep hunger away??
TIA :-)
Whats your BMR and TDEE?0 -
Try getting some more fiber in there, it will make you fuller longer. Also, bump up your protein. I am at 1200 calories as well and seem to feel ok with it.0
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yes. this.Whats your BMR and TDEE?0 -
Any good tips to keep hunger away??
TIA :-)
Eating more.
As others said, find your BMR and TDEE.0 -
Yogurt, and vegetables. I'm addicted to salad, it's amazing haha. Any low fat protein you can get in is always good.
Also, you're probably going to get told off for eating too few calories by a few people, just to prepare you. There are some people on here who really know their stuff mind, so there might be some posts you want to look at if they send the links
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feel free to have a look at my diary for some ideas, although I must say it is better to work your bmr etc to work out if 1200 is enough for you0
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Wow, I dont think ive eaten under 2000cal in forever. Whats a typical day look like as far as a menu from Breakfast through Dinner on 1200 cal?0
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Maybe add in some good fats to keep you full like avocados or coconut oil. If you are keeping it pretty low carb, you can indulge in good fats and it will keep you full longer and provide some energy.0
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Exercise and eat back the calories you burn. That way you can eat a lot more and still maintain 1200 calories a day. I do this and have no issues eating 1200 a day and still enjoy my food.0
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Everyone has his own way and everyone may disagree with my way, but it works for me. I work thru the day, so that in itself is a distraction (rather than me being home and making bad decisions). But I try to keep lunch at 300 calories, I usually eat a weight watchers dinner or bowl of soup, then I go to the park and exercise. The exercise that I do cancels out the 300 calories I eat at lunch. That then leaves me with 1200 calories to eat at dinner time, which is very easy to stay within. And I don't eat breakfast, everything and everyone tells you that this is a big no no, but like I said it works for me. 0
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Some people do really well on a 1200 a day diet. You may need to give your body time to adjust. But most likely if you're feeling hungry you need to eat more! I hate the feeling of being hungry, so i eat when that happens and stop when i'm full (well at least i try to stop when i'm full lol).
Figure out your BMR and -10-20% of your TDEE and eat somewhere between those numbers, it will take a little time to figure out what number works best for you to be able to eat and feel satisfied but still lose. But thats a lot better than being hungry all the time. 0 -
workout more n eat back ur extra cals..........u will not feel hunger then...........0
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My husband and I are GF also and Costco has some awesome "multi-grain" GF Bread right now that's like 80 cal a slice? Maybe 90, but it's nice for a piece of toast in the morning with my eggs and not too terribly expensive as far as GF bread goes. When I go to the store I try to make sure my basket is 80% fresh fruits and veggies, 10% lean proteins, and 10% dairy, that way almost all I have on hand for snacks are produce. When I get home from the store I chop several servings of all the snacking vegetables and fruits and keep them in the fridge so I can just grab some in between my meals. A cup of carrots or celery or an apple keep me plenty full without using up too many calories, and then for breakfast, lunch, and dinner I make sure to have a big salad or a large helping of veggies with my fish/chicken/whatever.
An average day for me is a 3 egg white omelet with spinach or avocado and feta cheese with a slice of multigrain toast and butter for breakfast, cheese, rice crackers, and turkey for lunch, carrots for 1st snack, a kiwi sliced into a serving of plain yogurt for second snack, and a salmon filet with brown rice and homemade tatziki sauce with a salad and homemade honey-balsamic dressing.
If I have an especially long workout I'll eat back some of my calories, but for now I'm staying around 1200 while that's working for my body, and eat pretty constantly all day. If I was feeling hungry or drastically altering my exercise routine I would up my intake, but for now I'm feeling 100% better than when I was being a lazy P.O.S. and eating one huge 3k calorie meal a day and generally being gross, so I'm going to ride the 1200 train as long as it's working.0 -
this really isn't that hard.
I normally use 2 -> 300 cal of 'low callorie' icecream to push myself up to 1400 each night after dinner (my limit is 1440).
Breakfast:
"oh yeah" protein bar. (small if dinner/lunch is going to be bigger than normal, otherwise the big one) (160 -> 390 cal)
Coffee (80 cal)
Lunch:
1 piece of sushi (approx 160 to 210, I get them from safeway so they contain nutritional info)
Gym: (- 300 -> 900 cal ), but I never eat that back.
Dinner: (250 -> 700 cal)
"Low cal" dinner, (kangaroo meals since its a super-meat, 12wbt meals because my wife is on that, white egg fritada's , etc.)
I never feel hungry, and with some of the dinner's that we cook the portions are huge!! ( we have a souvlaki recipe where each one comes in at about 300 cal, or a white egg fritada that comes in at 250 cal per serve, and 2 serve's results in a very 'heavy' plate)
Edit: forgot to mention post workout protein shake which comes in at 130 cal.0 -
What I had done when I first started was did some searching for high protein, low cal food and try to switch my diet to include those. I like eggs for breakfast, but switched to an egg substitute, which it a great low cal replacment.
I am not a veggie or soup person, but to try to stay 'full' between meals I usually have LOTS of water and diet soda. I usually go through 2-4l of soda/water a day.
My problem is evenings, sitting around watching TV (or whatever) on days when I don't do anything at night... to avoid snacking THEN - go to bed early!0 -
Has anyone any tips on how to keep to 1200 per day without feeling starved? I did it yesterday, I don't eat alot of processed food, porridge and poached egg, tea for brekkie, using full fat milk as I feel there is no nutrition in fat free milk, maybe I'm wrong?? lunch will be homemade vege soup made without potato, just low gi vege and kallo chicken stock cube, I'll also have an egg with that. dinner tonight is chicken, with roasted vege, again no potatoes and no bread as I'm gluten free but I'm hungry!!!! Any good tips to keep hunger away??
TIA :-)
Whats your BMR and TDEE?
You do not have to suffer to lose weight. If you are always hungry, you're not eating enough. Find our your BMR and TDEE.0 -
I usually go through 2-4l of soda/water a day.
Not interchangeable.0 -
what about fruit? fruits packed with complex carbohydrates apricots, oranges, plums, pears, grapefruits prunes.
Broccoli Cauliflower? raw with lentil dip
Add legumes to your soup?
low carb nuts and seeds0 -
thanks guys you've been really helpful, my bmr is 1370 & tdee is 1880 does that mean I should be eating that amount of kcals per day?0
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thanks guys you've been really helpful, my bmr is 1370 does that mean I should be eating that amount of kcals per day?
You should be NETTING at least 1370 calories a day. If you exercise you should also eat most of the calories burned from that too. This is if you want to lose weight in a healthy & sustainable way. I am home all day and am totally sedentary except for my exercise of 3 x a week lifting for 35 minutes and I eat 1500 calories and am losing weight.
Try it and see that you do not have to starve yourself and are less likely to stall in weight loss further along the line.0 -
I will take like a pack of clif granola bars, and break them up and snack on the over about an hour of time in the morning for brekfast, that usually helps, and then its all about portions. you can basically eat whatever you want and stay under 1200 if you portion it right, Aslo, if youre extra hungry one day, work out more!! even a 30 minute walk or a 15 minute work out tape or something will earn you more0
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I have no problems with a 1200 cal plan. I eat a lot of volume, i.e., leafy greens and fruits, and get my calcium via almond milk (as opposed to dairy). My diary is open and you can see it's a ton of food. Some days I go over slightly, some days under, but it averages out. I do wander away from my usual plan once in a while as evidenced by the one weekend I went on the bacardi & diet coke eating plan, but that's not usually the case.
Edit: All the leafy veggies, fruits and "odder" ingredients in the breakfast section are blended into a green smoothie.0 -
Veggies, veggies, veggies... I eat a ton a cut up fresh veggies with my lunch every day and they really fill you up, and hardly touch your calories. I'm hardly ever hungry on 1200, but I budget for three meals and usually three snacks. My problem is more emotional/boredom cravings... that's the hardest temptation for me.0
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Rib eye steak. Accept no substitute. Also ground beef. Eggs cooked in real butter if your doctor didn't tell you go easy on cholesterol. Cheese. Fresh veggies.0
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I always eat over 3000kcals a day. When I was dropping 2 weights classes (MMA weight) from heavy weight (95kgs with 15% bodyfat) to middleweight (82kgs with 11% bodyfat), I'd never eat under 1800kals + I'd add back my exercise kcals. This took me 6 weeks and I kept my mass.
From memory, men shouldn't really go under 1400kcals per day (I think women are no less then 1200kcals).
What's more important than anything is your nutrition, quality consumption!
I believe Fats + Protein are primary followed by limited carbs (some will disagree, my 8 pack on the other hand is my evidence, also when I'm training I can continue longer than most guys who are carb loaded. They run out of fuel. The goal is to be ketogenic).
Now you need to be clear with objectives.
What are you actually trying to do?
"Lose weight" is not a good answer.
Give thought to a target that is achievable and measurable.
e.g. this is a pure example, this isn't you, this isn't anyone, you have to create your own mission statement.
I currently weight 90kgs. My fat % is estimated @ 20%.
I wish to weigh 95kgs within 12 weeks. I would like my fat % to be 15%.
I will do this by reducing my calories to eat like a person who weighs 90kgs.
I will reduce my carbs and increase my fat and protein consumption to a split C30/F40/P30.
I will lift weights twice a week to increase my muscle mass.
I will sprint twice a week for 20 minute sessions to develop skill based fitness.
My current 100m sprint is 20 seconds.
At the end of the 12 weeks I wish to run 100m sprints in 16 seconds.
At the end of the period you can now check.
1. Do you weigh what you said?
2. Has your fat % been reduced as you said?
3. Have your skill based sprints improved to your target?
If something hasn't lined up, look at your data. See how you've improved. Augment it.
Exercise is like pain killers. Too much doesn't always make you better quicker.
Skill based exercise is DIFFERENT to adaptive training where you become stronger and fitter.
Running, cycling, wrestling, basketball etc.... are all skills.
The one common theme is if you've got a strong muscular core you'll do YOUR best in all of them.
Good luck, avoid processed foods if you can, try not to cook your veg, stay off the pasta, rice, potatoes, grains/cereals etc...
Read up on the science, not the rubbish we've been fed by the food industry for the past 50 years!
e.g.
http://www.bodybyscience.net/home.html/?page_id=57
http://www.marksdailyapple.com
http://www.leangains.com/2010/04/leangains-guide.html
www.robbwolf.com
ps
supplements are just what it says, they're supplements! much better to eat the steak and eggs if you can
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I usually go through 2-4l of soda/water a day.
Not interchangeable.
Oh, absolutely not! I am just saying these are the things I use to stay "full". I mix and match because the lack of flavor in water makes it inappropriate for some meals and lack of flavor between meals makes me want food. This is just me. I don't do the 'flavored water' thing, so caffeine free diet soda fit in that spot.
Always make sure to do the 8 cups of water, at least and stay hydrated when working out.0 -
Darn, already answered this.0
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Semi-skimmed milk has as much calcium and protein in it as the full-fat version.
Proteins will keep you feeling fuller, so maybe add some chicken or prawns to your lunchtime soup.
Drink lots of water or herbal teas in between meals.
A small piece of cheese or nuts can tide you over till the next meal.
But most of all, give it time for your body to adjust.
^^^this^^^ Low carb and high protein is what I have found that works for me.0 -
Well my calorie goal is 1320, but sometimes I am just adding at the end of the day to be over the 1200 + mark.
Some suggestions:
PBS- Peanut Butter (THAT TASTES GREAT) it comes in powder form, add water and like magis you have 2TBSP of peanut butter for like 45 calories.
Smuckers, low sugar strawberry jelly-2 TBPS about 45 calories
Mulit Grain cheerios
Low-fat waffles - 2 waffles- 150 calories
Low sugar maple syrup
Fruit
Raw veggies, steamed veggies
Egg whites
Baked boneless breast chicken
seasoning w/o salt
Fish
Brown Rice
Fiber one bars
Everything with moderation. If going to a restaurant usually they have the fit for you choices. Wathc out for sald dressings and condiments. Also, if you hungry-Work out add some extra calories to your goal-eat fiber. Good Luck!0
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