1200 Calorie Low-Fat Low Carb Diets

The key to losing weight is to burn more calories than you take in daily. Eating a balanced 1,200-calorie diet daily will aid in this goal. By following this type of diet, as well as adhering to a healthy lifestyle and exercising, dieters can expect to lose approximately one to two pounds per week.

1,200 Calorie Diet

According to the USDA, people should choose food based on the nutritional food pyramid. Under a 1,200-calorie diet, the pyramid would be as follows:
--6 ounces lean meat
--five servings of bread
--at least four servings of vegetables
--three servings of fruit
--two servings of low-fat dairy
--three servings of fat

Calorie-wise, you might want to adhere to the following plan for a 1,200-calorie diet:
--300-calorie breakfast
--100-calorie snack in the mid-morning
--300-calorie lunch
--50-calorie snack in the mid-afternoon
--450-calorie dinner

Sample Meal Plan

Here is a sample plan for someone attempting to live under a 1,200-calorie diet plan. This plan can vary from person to person, though the foods included are healthy and fulfill the requirements under the food pyramid.

Breakfast: 1/2 cup orange juice, 1/2 banana, a large wheat biscuit, 1 cup skim milk

Mid-morning snack: three whole wheat crackers, three ounces low-fat cottage cheese

Lunch: two slices wheat bread, 1 tablespoon peanut butter, 1 tablespoon sugar-free jelly, 1 cup skim milk, a medium-sized orange, 2 cups baby carrots

Mid-afternoon snack: three handfuls non-buttered popcorn

Dinner: 5 ounces lean beef, small baked potato, 1 tablespoon light margarine, 1 cup broccoli or asparagus, 1 cup mixed green salad, 1 tablespoon light salad dressing

Seek Medical Opinions

Before undertaking any diet plan, particularly one with such a low calorie intake, you should consult a doctor to see if you're at risk under this particular diet plan.