Not to beat a dead horse....
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1200 calories and hitting the nutrients takes effort and diversity. If you don't use supplements you have to add specific foods in some cases :-
I hate to tell you, but that is NOT a lot protein. The average woman needs 100-125 grams/day to prevent major losses of LBM, and at least 90 grams/day, if they are "small." You're a male, hence your protein needs are much higher than that, unless you are really tiny! If you only care about "weight loss" (i.e. the number on the sale), then have at it, but if you want to lose primarily fat, then your protein intake needs to be increased!0 -
MFP has set me at 1200 calories, some people here are saying this is bad. I take multivitamins for nutrition and am unable to exercise to the level I would like because of how many hours I work. If I move above 1200 calories, how do I avoid gaining weight when more exercise isn't a viable option for me?
If a veteran dieter would like to send me a message with some tips, that'd be wonderful.0 -
When you're only 4'11" tall and have a very small boned frame it makes a difference. I never post my diary or mention my calorie intake on here because people freak out saying I'm not eating enough to feed a cat.
I have tried *many* times eating 1200+ and even 1500 (easy to do, I love food) along with a lot of exercise and I still gain if I do that.
My body seems to only need between 800 and 1000 MAX if I'm working to lose weight. And if I avoid dairy and sugar my body seems to like that even better which also means I can eat more actual food and still stay within calorie goals. At that point it's easy for me to lean up and I feel great doing it. Lots of veggies and lean protein for me works well, I can eat a lot of food that way that's low in caloric intake and feel very satisfied and still lean up.
I wish I could eat 1200 to 1500 every day, including cheese and ice cream more often.. that would be awesome.. but if I want to stay fit and lean I just can't. Every person is different but this is how my body works.0 -
I hate to tell you, but that is NOT a lot protein. The average woman needs 100-125 grams/day to prevent major losses of LBM, and at least 90 grams/day, if they are "small." You're a male, hence your protein needs are much higher than that, unless you are really tiny! If you only care about "weight loss" (i.e. the number on the sale), then have at it, but if you want to lose primarily fat, then your protein intake needs to be increased!
That's debatable. The Mayo Clinic recommends getting this:
Get 10 to 35 percent of your total daily calories from protein. Protein has 4 calories a gram. Based on a 2,000-calorie-a-day diet, this amounts to about 200 to 700 calories a day, or about 50 to 175 grams a day.
The US RDA is 46-56 grams.
http://www.cdc.gov/nutrition/everyone/basics/protein.html
Even this bodybuilder stance is only double that.
"This is about double the DRI for protein (at 0.8 g/kg) at maintenance calories. So for an overweight individual at say 200 pounds and 30% body fat (this would give them an LBM of 140 lbs or 63 kg), that would be a protein intake of 95 grams of protein per day."
http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html
MFP's goal for me is only 45g a day. I hit that easily without trying and I don't eat much meat or dairy.0 -
It's working really well for you. According to your ticker you've lost 5 kg in 2 years. Slow and steady wins the race. At this pace it will only take another 6 years to lose that last 15 kg. I look forward to reading your success thread in 2020.
Agreed. You have to take into account the food you are eating. You could consume all 1200 calories in a big mac, fries and thickshake (actually, I'm pretty sure that's more than 1200 calories) every day and be seriously malnourished. If you eat well every day and 1200 is appropriate for you there shouldn't be a problem. BUT: I'm set to 1200 and it's working really well for me but on days when I don't do any exercise I can't have any 'extras' - it's basic breakfast, lunch, dinner and two pieces of fruit and no creamy mushroom sauce on my steak at dinner. I have found that this is a motivating factor for me to exercise though, so there is a pro here I guess.
You have it wrong, this 5kg is relosing the same 5kg that was lost the last time on 1200...0 -
I just don't get all these tired 1200 calorie debates. Who CARES if other MFP people take issue with you breaking some rule about a rather arbitrary number?
I don't get the people who are so overly invested in what others chose to eat, to the point of damn near obsession.
I don't get the people who are doing 1200 calories, but spend so much time biting their nails over what people here think.
If you're doing 1200 calories, hell WHATEVER, and you feel good, and it's helping you meet your goals, DO YOU. I personally am not losing the "MFP way" at all, and I couldn't care less. People who take issue can kiss my ticker, and keep it moving. I suggest the same.
If you're struggling, running into issues, stalling, etc, then reach out and see if you can get some advice for helping you move forward. But all the "I feel great, but am looking for approval" threads are so worthless.0 -
I just don't get all these tired 1200 calorie debates. Who CARES if other MFP people take issue with you breaking some rule about a rather arbitrary number?
I don't get the people who are so overly invested in what others chose to eat, to the point of damn near obsession.
I don't get the people who are doing 1200 calories, but spend so much time biting their nails over what people here think.
If you're doing 1200 calories, hell WHATEVER, and you feel good, and it's helping you meet your goals, DO YOU. I personally am not losing the "MFP way" at all, and I couldn't care less. People who take issue can kiss my ticker, and keep it moving. I suggest the same.
If you're struggling, running into issues, stalling, etc, then reach out and see if you can get some advice for helping you move forward. But all the "I feel great, but am looking for approval" threads are so worthless.
^This, this, this!0 -
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If you're struggling, running into issues, stalling, etc, then reach out and see if you can get some advice for helping you move forward. But all the "I feel great, but am looking for approval" threads are so worthless.
I personally do not want to wait until I run into issues to reach out. It is not looking for approval, it is reaching out to people who have had experience and success and seeing if there are places to possibly improve or investigate more to adjust my plan.
The point of a place like this is to seek advice and support. While some of you may been around for a long time, some of us are rather new and still have questions. Most 1200 calorie threads just turn into sarcastic reponses or humurous pictures or people defending their point of view. I did not want to read through 400 posts like that to find one that answered my question.0 -
I'm one of those people who will tell people that they're not eating enough. I mean, really, someone who has 70 lbs to lose shouldn't be eating 1200 (I'm talking gross here). It's the best way to give up after a couple months.
Mostly I guess, what are they going to maintain on after... 1500? That just seems scary to me. I can't imagine that someone would be able to maintain on a reasonable amount of calories if they ate 1200 calories for months and months.0 -
I just don't get all these tired 1200 calorie debates. Who CARES if other MFP people take issue with you breaking some rule about a rather arbitrary number?
I don't get the people who are so overly invested in what others chose to eat, to the point of damn near obsession.
I don't get the people who are doing 1200 calories, but spend so much time biting their nails over what people here think.
If you're doing 1200 calories, hell WHATEVER, and you feel good, and it's helping you meet your goals, DO YOU. I personally am not losing the "MFP way" at all, and I couldn't care less. People who take issue can kiss my ticker, and keep it moving. I suggest the same.
If you're struggling, running into issues, stalling, etc, then reach out and see if you can get some advice for helping you move forward. But all the "I feel great, but am looking for approval" threads are so worthless.
Given your own rationale, on what basis did you bother taking the time and effort to post this?0 -
Agreed. Sustainability is a big factor. And the maintenance thing IS scary. I've seen too many people who "successfully" lost all their weight at 1200 and who are now maintaining at little more than that. The whole point IMHO is to always, at every stage, eat as much as possible for your goals.I'm one of those people who will tell people that they're not eating enough. I mean, really, someone who has 70 lbs to lose shouldn't be eating 1200 (I'm talking gross here). It's the best way to give up after a couple months.
Mostly I guess, what are they going to maintain on after... 1500? That just seems scary to me. I can't imagine that someone would be able to maintain on a reasonable amount of calories if they ate 1200 calories for months and months.0 -
I hate to tell you, but that is NOT a lot protein. The average woman needs 100-125 grams/day to prevent major losses of LBM, and at least 90 grams/day, if they are "small." You're a male, hence your protein needs are much higher than that, unless you are really tiny! If you only care about "weight loss" (i.e. the number on the sale), then have at it, but if you want to lose primarily fat, then your protein intake needs to be increased!
That's debatable. The Mayo Clinic recommends getting this:
Get 10 to 35 percent of your total daily calories from protein. Protein has 4 calories a gram. Based on a 2,000-calorie-a-day diet, this amounts to about 200 to 700 calories a day, or about 50 to 175 grams a day.
The US RDA is 46-56 grams.
http://www.cdc.gov/nutrition/everyone/basics/protein.html
Even this bodybuilder stance is only double that.
"This is about double the DRI for protein (at 0.8 g/kg) at maintenance calories. So for an overweight individual at say 200 pounds and 30% body fat (this would give them an LBM of 140 lbs or 63 kg), that would be a protein intake of 95 grams of protein per day."
http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html
MFP's goal for me is only 45g a day. I hit that easily without trying and I don't eat much meat or dairy.
For someone who just joined in November 2013, you are very opinionated about dieting. I don't really care what you choose to do, but I hate to see others lead astray. The protein goal I listed is quite widely known & accepted. The higher protein intake is done to spare LBM, while losing fat mass. It really does work. I've lost 60 pounds, but only about 2 pounds of LBM. Most folks I know want to decrease their % body fat while dieting, not just maintain it, hence the push to spare muscle loss with adequate protein intake & resistance training. If you just want to lose "pounds" no matter your body composition, have at it, but I have no desire to maintain a high body fat percentage. There are MANY studies which demonstrate the role of higher protein intake to limit loss of muscle mass. Here's a one involving women; I'll leave it to you to do your own searching for others, as there are many out there!
http://jn.nutrition.org/content/133/2/411.full
Abstract:
"Claims about the merits or risks of carbohydrate (CHO) vs. protein for weight loss diets are extensive, yet the ideal ratio of dietary carbohydrate to protein for adult health and weight management remains unknown. This study examined the efficacy of two weight loss diets with modified CHO/protein ratios to change body composition and blood lipids in adult women. Women (n = 24; 45 to 56 y old) with body mass indices >26 kg/m2 were assigned to either a CHO Group consuming a diet with a CHO/protein ratio of 3.5 (68 g protein/d) or a Protein Group with a ratio of 1.4 (125 g protein/d). Diets were isoenergetic, providing 7100 kJ/d, and similar amounts of fat (∼50 g/d). After consuming the diets for 10 wk, the CHO Group lost 6.96 ± 1.36 kg body weight and the Protein Group lost 7.53 ± 1.44 kg. Weight loss in the Protein Group was partitioned to a significantly higher loss of fat/lean (6.3 ± 1.2 g/g) compared with the CHO Group (3.8 ± 0.9). Both groups had significant reductions in serum cholesterol (∼10%), whereas the Protein Group also had significant reductions in triacylglycerols (TAG) (21%) and the ratio of TAG/HDL cholesterol (23%). Women in the CHO Group had higher insulin responses to meals and postprandial hypoglycemia, whereas women in the Protein Group reported greater satiety. This study demonstrates that increasing the proportion of protein to carbohydrate in the diet of adult women has positive effects on body composition, blood lipids, glucose homeostasis and satiety during weight loss."
**Note the "high protein" group's daily protein intake was 125 grams/day!0 -
It's not arbitrary, 1200 calories is the minimum recommendation for a woman by the World Health Organization, based on decades of research.It's an arbitrary number, and people flip their s___ over it for no reason. There are people for whom 1800 calories is much too low, and people for whom 1200 calories is actually too high. It isn't a one-size-fits-all issue. But people act like it is, because of MFP's arbitrary lower limit in its software programming.0 -
RDAs are for people eating at maintenance, not people trying to lose weight. When eating at a deficit you need more protein as muscle mass is broken down along with fat for energy purposes, extra protein spares the muscle catabolization.I hate to tell you, but that is NOT a lot protein. The average woman needs 100-125 grams/day to prevent major losses of LBM, and at least 90 grams/day, if they are "small." You're a male, hence your protein needs are much higher than that, unless you are really tiny! If you only care about "weight loss" (i.e. the number on the sale), then have at it, but if you want to lose primarily fat, then your protein intake needs to be increased!
That's debatable. The Mayo Clinic recommends getting this:
Get 10 to 35 percent of your total daily calories from protein. Protein has 4 calories a gram. Based on a 2,000-calorie-a-day diet, this amounts to about 200 to 700 calories a day, or about 50 to 175 grams a day.
The US RDA is 46-56 grams.
http://www.cdc.gov/nutrition/everyone/basics/protein.html
Even this bodybuilder stance is only double that.
"This is about double the DRI for protein (at 0.8 g/kg) at maintenance calories. So for an overweight individual at say 200 pounds and 30% body fat (this would give them an LBM of 140 lbs or 63 kg), that would be a protein intake of 95 grams of protein per day."
http://www.bodyrecomposition.com/fat-loss/protein-intake-while-dieting-qa.html
MFP's goal for me is only 45g a day. I hit that easily without trying and I don't eat much meat or dairy.
It is true, however, that a sedentary individual, maintaining weight, doesn't require that much protein.0 -
"For someone who just joined in November 2013..."
The hours some have spent here debating starvation mode for 10,000 posts, others might've been spent reading published, authoritative information instead. They may have even joined before and left in sheer frustration at the ingrained myths. Though like I said when I came back this time, it's gotten MUCH better. So bravo to those of you who stay here and keep fighting the myths and misinfo.0 -
I don't know if this was covered already:
Digging through the rabbit hole, the 1200 calorie MFP warning comes from the POSSIBILITY of being on the upper threshold of a very low calorie diet for SOME people. While going on a VLCD will cause weight loss, it's recommended to be done under the supervision of a physician to ensure you don't get ill from missing essential nutrients.I am in no way trying to start a debate but have a simple question. For those who are strongly against 1200 calories diets, do you truly believe they are for no one?
As everyone has a different height/weight/lean body mass, sub 1200 calorie diets may be appropriate without going into VLCD territory. For example, my 5'3" wife who only has 85-90 lb of LBM needs to eat sub 1200 calories to lose weight IF she did no exercise.
I think studies are linked in the below thread, I'm too lazy to look them up now:
http://www.myfitnesspal.com/topics/show/1105627-top-10-mfp-community-falsehoods0 -
Arrgghh! please people stop asking the same questions every darn day! :mad:0
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It's working really well for you. According to your ticker you've lost 5 kg in 2 years. Slow and steady wins the race. At this pace it will only take another 6 years to lose that last 15 kg. I look forward to reading your success thread in 2020.
I eat 1200 calories or less ( due to age and being 5 feet ) and am most days over in fat and protein even though I don't eat meat, chicken or fish more than twice a week. If a person eats more or less healthy it is child's play to get enough fat and protein even with less than 1200 calories. It leaves room for treats , but you are right it does not leave much room for empty ( meaning without nutritional value ) calories.
Agreed. You have to take into account the food you are eating. You could consume all 1200 calories in a big mac, fries and thickshake (actually, I'm pretty sure that's more than 1200 calories) every day and be seriously malnourished. If you eat well every day and 1200 is appropriate for you there shouldn't be a problem. BUT: I'm set to 1200 and it's working really well for me but on days when I don't do any exercise I can't have any 'extras' - it's basic breakfast, lunch, dinner and two pieces of fruit and no creamy mushroom sauce on my steak at dinner. I have found that this is a motivating factor for me to exercise though, so there is a pro here I guess.
Lol, I joined MFP a couple of years ago, but wasn't ready to make it work for me. I've actually lost 10 kilos in the last 12 weeks, so yeah, it's working VERY well. Shame MFP doesn't reflect that. 
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My doctor did a metabolism test on me and said I should have a minimum of 1400. I'm 5'3" , 57 years old and somewhat active. I've been having more success with weight loss after pumping up the calories.0
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i think the 1200 cal diet works temporarily, but after awhile your body is going to go into starvation mode, and you are bound to put the weight back on. i believe strongly in having to make a complete change in eating habits and exercise, as a lifestyle change however.0
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Every time I ever really lost weight before I did not count calories technically. I did write down or record everything I ate though. I think that sometimes seeing that number, for some people, like myself, it sabotages the bigger picture. There are days where I am stuffed on 900-1000 calories and days where I eat 2000 calories and I still lose. When I diet I forget to listen to my body telling myself hunger pains are false or I HAVE to eat at least 1200 calories a day or I will instantly go into starvation mode, when it just isn't true. Granted sometimes my body tells me to eat out of boredom, etc and likewise I can't just starve myself but for me right now my goals are about being healthy and yes I want to lose weight and if it takes me a year or two or more than so be it. I want to be fit and have a good relationship with food and sometimes being so rigid with calories or specific meal plans hurts more than helps. With that said there is not any one way to do this, and I am by no means better at this than any other person. Just find what works for YOU.0
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I hate to tell you, but that is NOT a lot protein.
It isn't going to be, it's an adequate amount according to the tool used.
Just like hundreds of clinical studies feed people on weight loss protocols with similar amounts, I put "hypocaloric diet" into Google and hit the first study at http://care.diabetesjournals.org/content/17/6/602.full.pdf+html which used "800 kcal and 80 g of
high-quality protein". LOL. How do these guys get away with it ;-)
The point being that not everyone is a protein addicted body builder or compulsive eater, a short obese woman desperate to lose weight can do so safely.
The WHO say "0.83 g/kg per day of protein with a protein digestibility-corrected amino acid score value of 1.0" on p243 of http://whqlibdoc.who.int/trs/who_trs_935_eng.pdf is "safe".0 -
I completely understand your point. However, this is very depressing. I would starve on this diet. 1/2 a medium egg? 2 oz. cooked herring? I realize you were making a point, but who eats like that?
Be interesting to see how nutritionally complete your intake looks - I did that using Fitday.com
Yes it is a bit crazy but it was necessary to hit the nutrients, the herring is for vitamin D for example, which was otherwise a big problem. The 2 ozs is to get enough Vit D without surplus calories and so on.
I took out the 4 oz sirloin steak, the apple and the banana because they contributed more calories without doing a lot for the nutrition. It was an interesting exercise.0 -
I completely understand your point. However, this is very depressing. I would starve on this diet. 1/2 a medium egg? 2 oz. cooked herring? I realize you were making a point, but who eats like that?
Be interesting to see how nutritionally complete your intake looks - I did that using Fitday.com
Yes it is a bit crazy but it was necessary to hit the nutrients, the herring is for vitamin D for example, which was otherwise a big problem. The 2 ozs is to get enough Vit D without surplus calories and so on.
I took out the 4 oz sirloin steak, the apple and the banana because they contributed more calories without doing a lot for the nutrition. It was an interesting exercise.
Yes, I come very close to macros, but not on the money often. I really am more concerned about hitting protein & fats. I am not a carb girl, so unless I'm lifting, I'm not hitting that as well. But I am able to hit my calories most days. Might be a little under some and a little over some. It's all about my weekly balance to me. It's a process for me, as I have eaten crappy for more years than I care to remember. This is a venture to be healthy. At 55, that is my first and only goal.
LOL - I would have left in the steak and the apple. I eat more chicken, but generally have an apple and pb every day.0 -
The 0.8 g/lb of lean body mass protein intake gets harped on by a small but vocal crowd of people who think they are serious weight lifting athletes (and maybe some of them are).
If you are not in the gym lifting weights everyday, a 0.8 g/lb of lean body mass protein intake is largely a waste of money. Someone who works out on a typical 3x per week program needs closer to 0.6 g/lb of lean body mass (1.2 g per kg of lean body mass).
It's pretty safe to say that if you are someone who is embarking on a VLCD, you are also someone who is not in the category of people who rigorously strength train everyday and thus the 0.8 g protein/lb of lbm is excessive.
Unless you just happen to like eating a lot of chicken/beef/fish, then have at it.0
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