For many people, a 1200-calorie diet provides just the right number of calories for weight loss, while including sufficient nutrients for good health. Low-calorie breakfast ideas can help you to satisfy your morning hunger and to stay on track for shedding extra pounds.
To lose significant weight, you have to create a calorie deficit. This means you have to consume fewer calories than your body burns in a day. Some people go too far with this and create such a calorie deficit that their bodies actually slow the rate of calorie burning. Essentially, their bodies go into starvation mode and burn fewer calories. You can avoid this by following a 1200-calorie diet, which, for most people, provides enough calorie and nutrient intake to facilitate safe weight loss.
As breakfast is the most important meal of the day, you’ll want to jot down the following ideas for breakfast on a 1200-calorie diet:
1. English Muffin with Peanut Butter and Banana
Many people find that combining protein, carbohydrates and fat helps them to achieve a feeling of fullness, even as they opt for lower-calorie meals. If you follow suit, you can avoid cravings that will cause you to go off your diet. Try toasting a whole wheat English muffin and spreading 1/2 tbsp. of peanut butter on it. Then, add a half of a banana in for a nutritious meal in the morning. This meal, depending on the size of your banana, may only total about 230 calories.
2. Cereal and Fruit Juice
For many people, a bowl of cereal and a bit of fruit juice is a regular breakfast staple. It can be your breakfast staple, too, if you choose to consume a small bowl of cereal and use skim milk. Add a glass of unsweetened fruit juice to the menu, and you can have breakfast for fewer than 280 calories. Be careful, however, to stay away from those cereals that are closer to junk foods than nutritious meals. They may raise your calorie count.
3. Bacon, Eggs and Toast
Bacon is rather fatty and not a good daily choice for the health conscious. If you crave bacon from time to time, however, it’s okay to eat it. Just remember that moderation is key. Choose thin-sliced bacon with as little fat as possible, and check the package to be sure each slice won’t contain more than 40 or so calories. Then, you can have two slices of bacon, one scrambled egg and a slice of whole-wheat toast for about 250 calories. Add ½ tbsp. of jam, and you’ll consume about 285 calories.
While many people can maintain their good health while following a 1200-calorie diet, some people may need more calories to stay healthy while losing weight. There are many online calculators you may use to get an estimate of the number of calories you need to support body function on a daily basis. These calculators take your gender, age, current weight and typical activity level into account. Likewise, you can ask your doctor to help you figure out the minimum number of calories you need each day.