Will a 1200 calorie diet initially do any damage?

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  • PoppyFlower1
    PoppyFlower1 Posts: 62 Member
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    Sunna_W wrote: »
    You want to lose weight slowly so that your skin doesn't sag.

    By slowly adapting to an eating plan that nourishes you and keeps you satiated, you change how you eat and it becomes an ingrained habit.

    It's not about jump-starting and racing to the finish line and shouting done! (And then eating the way you were eating before... because then you will be right back where you started.... your weight begin to creep back up.)

    This is a marathon.... just keep putting one foot in front of the other and taking each day at a time one day at a time.

    The one trick that really helped me was to not eat back my calories and to eat the maintenance for my goal weight. The weight came off and I lost inches.... I continue to lose weight and lose fat... and I am keeping it off... !

    That’s amazing well done
  • try2again
    try2again Posts: 3,562 Member
    edited March 2018
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    PoppyFlower1 wrote: »
    try2again wrote: »
    PoppyFlower1 wrote: »
    MichelleSilverleaf wrote: »
    No, but your body doesn't need a "jump start" either. I'm guessing if MFP is giving you 1200 your deficit might be too aggressive. Are you at 2lbs/week? You may want to drop it to 1lb/week.

    Yeah it is 1200 cals for a -2lb a week loss. It does seem too low though. I’m 5ft 7, 232lbs, and an RN so lightly active on some days but mostly sedentary.

    What is the definition of lightly active? On work days I do 10,000 steps but I also do a lot of activity that isn’t steps. For example, washing patients, moving patients up and around the bed, transferring patients, cleaning bedspaces, moving equipment or pushing beds, and standing for procedures like putting in an NG or catheter. These are all activity based stuff but might not show up on my step count. I work 3 13 hour shifts per week. What would my activity level be?

    My understanding is that 10,000 steps is the threshold for "active". 1200 calories is a terrible idea for someone as active as you. You may feel perfectly fine- until you don't- and you will burn a lot of lean muscle mass :(


    Thankyou, I didn’t realise the threshold for active was so low so if I’m classed as active that makes a big difference to my calorie allowance. I thought active would be someone that runs a few miles a day etc.

    On MFP, your activity level does not include purposeful exercise. So aside from the activity level you choose for your day-to-day activities, it intends for you to log purposeful exercise separately and eat back at least a portion of those calories.
  • PAV8888
    PAV8888 Posts: 13,786 Member
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    These things go in ranges and they're not absolute (and of course the correct counting of your calories in plays and even bigger role as to how accurate your calories out appear to be).

    In general very few people would still be considered:
    sedentary past 5K steps
    lightly active past 8K steps
    active past 12k steps
    very active past 16K steps

    This assumes that any activities that are used to accumulate the steps are not also logged separately.

    An RN's ward shift would probably place one in the very active category during that work day, especially if it is an extended work day.
  • PoppyFlower1
    PoppyFlower1 Posts: 62 Member
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    PAV8888 wrote: »
    These things go in ranges and they're not absolute (and of course the correct counting of your calories in plays and even bigger role as to how accurate your calories out appear to be).

    In general very few people would still be considered:
    sedentary past 5K steps
    lightly active past 8K steps
    active past 12k steps
    very active past 16K steps

    This assumes that any activities that are used to accumulate the steps are not also logged separately.

    An RN's ward shift would probably place one in the very active category during that work day, especially if it is an extended work day.

    That’s really helpful thankyou xx
  • AnnPT77
    AnnPT77 Posts: 32,583 Member
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    How long is the 1200 calorie "jump start"? If we're talking a week, it might not be too dangerous,

    But a jump start is really optional. Some people even find it helpful to start near current maintenance and taper down calories gradually, to adjust their routine with less stress.

    Is this diet plan a "one size fits all", i.e. everyone of any current weight starts at 1200, then goes to 1500? If so, I'd be very skeptical. Caloric needs vary greatly between individuals: Some would fail to lose at all at 1500, where others would lose crazy dangerous fast there, let alone at 1200.

    Because I started when old (59), kinda short (5'5"), and class 1 obese (SW 183), I started on MFP at 1200 calories (+ exercise calories, so 1500+ eaten most days). When I realized I was losing too fast (couple pounds a week, too much for my size), I soon increased my calorie goal. But I still suffered bad consequences - weakness, fatigue - that required a few weeks to recover from. Perhaps if I hadn't been very active (exercise in my case, not job) it wouldn't have caused such a big problem: I don't know. But it was a problem.

    With a demanding job like yours, with others relying on my energy and mental clarity, I'd want to be cautious!

    What features is it that you like about this particular diet plan? I'm wondering if there might be some lower-risk option that would give you some of the same advantages.

    Speaking only for myself, this is pretty much the eating plan I used, lost 50+ pounds, and am still at a healthy weight over 2 years later:

    http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm#latest
  • PoppyFlower1
    PoppyFlower1 Posts: 62 Member
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    With a demanding job like yours, with others relying on my energy and mental clarity, I'd want to be cautious!

    What features is it that you like about this particular diet plan? I'm wondering if there might be some lower-risk option that would give you some of the same advantages.

    Speaking only for myself, this is pretty much the eating plan I used, lost 50+ pounds, and am still at a healthy weight over 2 years later:

    http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm#latest[/quote]

    Thankyou. I think the problem is on days off, if I worked every day I’d have no problem! Some days I’m so busy I don’t eat anything at all hardly drink and don’t get to go to the bathroom. I remember one time I was in charge and had a patient that needed transferring to another hospital.....I escorted the patient in the ambulance to handed over and finished my shift that I’d started at 07.30 at midnight! And I had work again at 07.30 the next day! I’d eaten nothing and a kind paramedic from the ambulance gave me a chocolate bar so that I didn’t pass out as at this point I felt unwell. Sometimes it’s hard to take a break when you have so much to do. I’ll end up eating chocolate and sweets that are lying around that relatives have bought in. A lot of people have said to just prioritise breaks as they’re important but I also have to look after my registration. Can you imagine in a coroners court? “why did this patient receive their antibiotic infusion late” “ because I had to go for my lunch break I was hungry”.......

    But then I overeat on non work days and very often I’m so exhausted that I don’t move for the full day either. So one day of moving a lot and eating nothing vs one day of not moving at all and bingeing on food means that there’s no weight loss at all :-(
  • PoppyFlower1
    PoppyFlower1 Posts: 62 Member
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    RaymondKnight wrote: »
    PoppyFlower1 wrote: »
    RaymondKnight wrote: »
    I have lost 108 pounds since July 2017. At first I did a lot of 1200 calorie days. I found it possible by eating lots of lentil soup. In order to satisfy my need to eat a lot of bites (I love to feel full) this was the best way for me. If you only have this few calories you have to eat super clean in my experience in order to feel satisfied. It requires a lot of discipline, but the results come QUICK.
    RaymondKnight wrote: »
    I have lost 108 pounds since July 2017. At first I did a lot of 1200 calorie days. I found it possible by eating lots of lentil soup. In order to satisfy my need to eat a lot of bites (I love to feel full) this was the best way for me. If you only have this few calories you have to eat super clean in my experience in order to feel satisfied. It requires a lot of discipline, but the results come QUICK.

    Thankyou, do you have the recipe for your lentil soup at all? I love lentils so this sounds yum

    Yes! Here is the recipe I used as my base. I ended up adding about 16 oz of spinach in with each batch to increase the fiber, and also used 2 bags of lentils (910 grams) as well. I yielded about 22 servings (1 serving = 1 cup).

    https://www.kitchentreaty.com/instant-pot-vegan-golden-lentil-spinach-soup/

    Regarding the comments on muscle mass loss - to my knowledge I did not experience this. I am stronger today than I have ever been. I can do 31 pushups in a row (before I couldn't do any). Just today I set a new record on the stairs (391 flights, 1382 calories in 65 minutes). I know what I did to lose the weight was probably extreme - but it worked well for me, and what I have done is very sustainable. I get to eat a lot of food, and foods I like. Never go to bed hungry. If anyone wants to add me and see my diary, please feel free. It's open for anyone to view.

    Cheers and here's to our health!!!

    -Raymond

    Thankyou so much I am so excited to make this :-)
  • tinkerbellang83
    tinkerbellang83 Posts: 9,070 Member
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    OP I started a bit heavier than you at 255lbs (I'm 5'8") with a sedentary job and I found it a lot more sustainable to drop to just over a pound loss per week with 1500 base calories and eating all my exercise calories back. I've taken a few diet breaks to have a practice at maintaining which went pretty well and have lost around 40lbs so far.

    Sustainability is the key to keeping the weight off, if the plan you're on now doesn't resemble the way you will want to eat in a years time, it's a waste of time.

  • saymyname2
    saymyname2 Posts: 842 Member
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    I'm no expert but I do 1200cal a day and I've had no issues. I eat LOADS of food. Not just lentil soup. You can pretty much eat anything you want its just a matter of portion control and exercise. At least thats how ive been going about it. I'm never hungry my energy levels are great. For me its a good plan.
    Personally I think your body will tell you what you need. If your always hungry and getting tired then its time to up your cal intake. Again im not an expert this is just my opinion.
  • lucerorojo
    lucerorojo Posts: 790 Member
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    2 lbs. Per week is too much if you only have 60 lbs. To lose. My sw was 237 and goal weight is 137. So I had 100 to lose. I'm at 195 now. I started losing at 2 lbs. Per week in July 2017. It was ok, and I was eating about , 1400-1500 net to start. But mfp lowers your calories as you lose to maintain the deficit. By the time I got to about 212 I was down to 1200 calories. I did that for 4 days. It was not sustainable. I tried 1.5 lbs. For a while to increase my intake, but eventually switched to 1 lb. per week. I current eat between 1500-1600 net. I have a job working with the public so I cannot be crabby or fatigued. With anything but a 9-5 job, and if you are over 5 feet tall, probably 1200 calories a day will be a struggle. Lose 1 lb. A week. It is safer at your weight and you can eat more.
  • WinoGelato
    WinoGelato Posts: 13,454 Member
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    I concur with the advice to set an appropriate activity level (sounds like active to me), change your rate of loss to 1 lb/week, and consider getting an activity tracker that you can enable negative adjustments as this will help you manage the lower activity days on your days off.

    As a wise rabbit used to say, “the winner is the one who eats the most and still loses the weight”. Going for rapid weight loss at a low calorie target rarely has lasting success for those who try it.

    Good luck.
  • try2again
    try2again Posts: 3,562 Member
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    PoppyFlower1 wrote: »
    With a demanding job like yours, with others relying on my energy and mental clarity, I'd want to be cautious!

    What features is it that you like about this particular diet plan? I'm wondering if there might be some lower-risk option that would give you some of the same advantages.

    Speaking only for myself, this is pretty much the eating plan I used, lost 50+ pounds, and am still at a healthy weight over 2 years later:

    http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm#latest

    But then I overeat on non work days and very often I’m so exhausted that I don’t move for the full day either. So one day of moving a lot and eating nothing vs one day of not moving at all and bingeing on food means that there’s no weight loss at all :-([/quote]

    How many days a week are you off? It wouldn't be unreasonable to use the next lower activity level to kind of average everything out, but pay close attention to your rate of loss and adjust if you are losing too fast. I agree you should consider a Fitbit or some other tracker. Then you would have a clear idea what you are burning each day and if your average calorie intake is keeping up with your needs.
  • PoppyFlower1
    PoppyFlower1 Posts: 62 Member
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    Then you would have a clear idea what you are burning each day and if your average calorie intake is keeping up with your needs.[/quote]

    Thankyou, I work 3 x 13 hour shifts and I’m off for four days.
    If I do half an hour of exercise on my non work days would that be enough to push me into active overall? X
  • PoppyFlower1
    PoppyFlower1 Posts: 62 Member
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    As a wise rabbit used to say, “the winner is the one who eats the most and still loses the weight”. Going for rapid weight loss at a low calorie target rarely has lasting success for those who try it.

    Good luck.[/quote]

    Thankyou xxx

  • PoppyFlower1
    PoppyFlower1 Posts: 62 Member
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    Lose 1 lb. A week. It is safer at your weight and you can eat more.[/quote]

    Thanks, I’m gonna set it to 1lb/week or I might set activity to active and then see what calories it gives me (more than 1200 no doubt)
  • try2again
    try2again Posts: 3,562 Member
    edited March 2018
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    PoppyFlower1 wrote: »
    Then you would have a clear idea what you are burning each day and if your average calorie intake is keeping up with your needs.

    Thankyou, I work 3 x 13 hour shifts and I’m off for four days.
    If I do half an hour of exercise on my non work days would that be enough to push me into active overall? X[/quote]

    No idea :) I would probably start with active & adjust from there based on your actual rate of loss.

    BTW, no idea what happened with that last quote/comment of mine- it's a mess!

    Edit: It did it again! Guess the quote function is messed up :(
  • lucerorojo
    lucerorojo Posts: 790 Member
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    That schedule sounds grueling. Is there anyway for you to just pack some fruit or snack bars on your work days so that you can eat a little something. To go so long without eating is not idea--and I know you know that since you are a nurse. What would you advise a patient of yours to do in a similar situation?
  • ITUSGirl51
    ITUSGirl51 Posts: 192 Member
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    I had 60 lb plus to lose and started with 1.5 lb a week loss and then changed it to 1 lb a week after losing 30 lbs. I’m down 64 lbs now with my new goal weight in 5 more pounds. You can eat enough so you aren’t suffering with hunger and being tired all the time and still lose weight. The weight will slowly drop off and a year later you will be at your goal weight and you will have learned a lot about how to eat properly along the way.

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