Cutting calories is indeed key to weight loss success. However, reducing calorie intake too drastically may be unhealthy.

Some people tend to follow a 1200 calorie diet to expedite weight loss.

In this article, we will determine whether or not the 1200 calorie diet is healthy for weight loss.

What is a 1200 calorie diet?

A 1200 calorie diet is a diet plan that involves limiting daily calorie intake to 1200 calories. It provides fewer calories than most average adults need for weight maintenance.

Low-calorie diets are prescribed by many healthcare providers for rapid weight loss. However, they are typically followed for short periods only.

These diets usually encourage consumption of reduced-fat, fat-free, and low-calorie foods. They also involve calorie counting to ensure dieters are consuming calories within their daily limit.

Although following the 1200 calorie diet in short periods may help expedite weight loss for some people, the number of calories involved may be too few for the majority of adults.

Also, low calorie diets have been shown in studies to rarely work for maintaining a healthy weight in the long run.

Is it effective for weight loss?

Creating a calorie deficit is highly important when trying to lose weight. Limiting calorie intake to 1200 calories per day is likely to promote quick weight loss, at least in the short term.

In fact, the 1200 calorie diet has been shown in several studies to promote weight loss.

For example, a medically supervised 1200 calorie meal replacement diet has been found in a study in 2,093 obese people to cause an average fat loss of 4.7% over a year.

In addition, people who followed the 1,200–1,500-calorie-per-day diet have been found in another study to experience an average weight loss of 15 pounds.

However, while the initial weight loss is typically rapid and substantial, studies have found that low calorie diets like 1200 calorie diets are often followed by greater weight regain than eating moderate amounts of calories.

In fact, 57 overweight or obese individuals who either followed a very low 500-calorie diet for 5 weeks or a low 1,250-calorie diet for 12 weeks have been observed in another study to regain, on average, 50% of the weight they lost over 10 months.

This is due to the metabolic changes caused by the diet: the reduction in the number of calories burned, increased appetite, and lean body mass loss.  These changes prevent weight loss.

Thus, many health experts recommend following diets that involve only small reductions in calorie intake to lose weight while minimizing the adverse effects associated with low calorie diets.

Potential benefits

Calorie restriction, in general, provides some health benefits, so it may be acceptable to deduce that following a 1200 calorie diet may be beneficial as well.

Regularly eating more calories than you need may result in weight gain, diabetes, increased heart disease risk factors, and several other health consequences.

Eating the right amount of calories and staying within your individual calorie needs is vital for optimal health.

Calorie reduction, in general, has been shown in studies to promote weight loss, decrease inflammation and blood sugar levels, and reduce heart disease risk factors like LDL (bad) cholesterol.

However, following a very low calorie diet is often linked to increased risk of weight regain over time.  Choosing a healthy and sustainable weight loss strategy over a more restrictive dieting method is therefore very important.

Obese people who followed low calorie or very low calorie diets under medical supervision have been observed in some research to experience improved blood sugar and lipid profiles and, of course, weight loss. This can no doubt help improve overall health.

So if you are planning to follow a low-calorie diet for weight loss, make sure to seek the advice of a qualified healthcare provider.

Potential downsides

Calorie needs depend on several factors, including age, activity levels, and body size. They are highly individualized and can only be determined using specific calculations or equipment.

Following a 1200 calorie diet may be inappropriate for most adults.

Accordingly, the average adult man needs around 2500 calories to maintain his weight, while a woman needs around 2000 calories. It is important to note though that these numbers don’t reflect the differences in calorie needs due to factors like height, age, and activity levels. These are only estimates to give you an idea of how low 1200 calories is.

Since the 1200 calorie diet is too low, it can lead to adverse effects like extreme hunger, headaches, dizziness, fatigue, nausea, micronutrient deficiencies, and gallstones.

What’s more, too much calorie restriction can cause metabolic changes in the body, including reduced resting metabolic rate (RMR), which is associated with weight gain.

This diet may only set you up for failure if you’re aiming for long-term weight loss.

Healthy weight loss strategies

While following a very low calorie diet can result in rapid weight loss, it can also cause muscle mass loss, which can lower your RMR. Plus, extreme calorie deficits can also take a serious toll on your emotional wellbeing.

Thus, using healthier and sustainable weight loss methods, such as the following, is always best.

Limit consumption of fats and added sugar. Limiting consumption of fat- and/or sugar-laden foods, such as cakes, ice cream, sugary cereals, and soda, is a healthy way to lose weight.

Choose whole foods. Whole foods, including fish, eggs, fruits, vegetables, beans, nuts, and seeds, and eggs, are jam-packed with the protein, fiber, and healthy fats—all these support weight loss.

Rely more on home-cooked meals. A study demonstrated that those who rely more on home-cooked meals tend to weigh less than those who rely on take out, restaurants, and fast food.

Increase physical activity. Increasing the number of calories you burn is an excellent way to create a calorie deficit, thus promoting healthy, sustainable weight loss. Try joining a gym, taking exercise classes, or even adding morning walks in your daily routine.

Seek the advice of a knowledgeable healthcare provider. A knowledgeable healthcare provider can recommend a healthy way to lose weight without extreme, unhealthy calorie restriction.

Although losing weight in a healthy and sustainable plan may take some time, it can absolutely promote long-term weight loss.

The Takeaway

A 1200 calorie diet is a diet plan that involves limiting calorie intake to 1200 calories. It is said to cause rapid weight loss.

However, 1200 calories is too low for most adults and it may pose some adverse effects, including weight regain.

It is always best to follow a healthy and sustainable weight loss plan that includes eating whole, filling foods, limiting sugar-added and fat consumption, increasing physical activity, and visiting a healthcare professional.