Originally Posted by onthedietagain:
I am sorry, but it is not a myth. Yes person can lose weight on 1, 200 cal a day, but it is not gonna be only body fat, it is also will be partially water and muscle tissue.

I think it is depends on personal goal. I don’t want to be skinny fat. Look at those two pictures: they both have closely the same scale weight, but what a difference body fat % makes when you don’t have cloth to cover your body?

If I will lose weight fast eating very little calories, I will also lose a lot of lean muscle tissue (which takes a lot of time to build).

I want to lose body fat, not just scale weight and it is mean to have sufficient amount of calories, 1g of protein per body weight in pounds and lifting weight enough to reserve the lean muscle tissue, which of course will result in slower scale weigh loss but in more body fat loss in long run.

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Except, I do 1200 cals and am very muscular- I've always been muscular and I do a lot of weight training with my cardio. It's about protein intake. 1200 calories is not starving myself. It depends on the PERSON.

I agree, I don't think 1200 calories is suitable for the OP, but please don't generalize saying it's not right for anyone. I'm 5'2", you're 5'5", I'm sure 1200 isn't enough for you, but for me, it is. And as I said, I have a very muscular build, and the most weight I lose in a week is 1.5-2 pounds.

Everyone loses muscle mass during weight loss, it is extremly hard not to lose muscle or to build muscle while eating at a deficit, of course you can strength train to try and maintain your lean body mass but that is possible on a low calorie diet too.
Weight loss is not a one size fits all as i'm sure everyone knows, what works for one person may not work for others, 1200 is not necessarily starving yourself, just as anything above 2000 (for example) is not necessarily stuffing yourself. OP if you have chosen to follow a 1200 calorie plan there are a few cookbooks you can buy on Amazon if you run out of ideas:)

I eat between 1100-1200 calories per day (1200 absolute max), every day, except for a few very rare holidays/special occasions when I don't count calories for the day (only a few days like this each year - easter, my birthday, christmas). I actually find it fairly easy, filling and sustaining with no real hunger BUT that's assuming that every last one of the 1200 calories I eat are whole, natural, fibre-rich or protein-rich foods with processed stuff non-existent or kept to a minimum. That said, I am also at a much lower height/weight than the OP and some of the other posters in this thread.

I don't really follow any set pattern or breakdown in terms of how many calories I have per meal and how many meals/snacks I have each day, but I do plan my food log/menu plan up to about a week in advance so that I always know exactly what I'll be eating for the next few days.

I do always make breakfast my biggest meal, since I work out in the mornings and my breakfast is what fuels my workout. It's typically between 300-400 calories. My most common breakfast is eggs - either a 2-egg omlette with veggies and a bit of cheese, fruit on the side or 2 hardboiled eggs with fruit and a tablespoon of natural peanut butter. Sometimes I'll have plan oatmeal with fruit mixed in and one hardboiled egg or a cup of greek yogurt with fruit.

I usually divide my lunch up into two smaller meals probably around 200 calories each - one around 11 am and then another around 2-3pm. Lunch can be anything but is usually lots of veggies with some protein. I have big salads daily and also things like lentils, soup, cottage cheese with fruit mixed in or big plates of raw veggies with a few tablespoons of hummus. If it's a rushed day and I find I don't have the time for two meals I may just combine my lunch into one bigger meal of 300-400 calories around 12pm. (If I have to buy lunch on the go (rare but has happened) it's possible for me to fit subway or a starbucks protein plate or a veggie burger from burger king into the 350 calorie budget for that meal).

Dinner is usually my smallest meal of the day. I tend to get afternoon cravings but by the evening I'm not longer really interested in eating so just a small dinner works for me. I usually just have vegetables or stirfries with some protein - beans, grilled tofu, tempeh or nuts. If I have calories left over I will have an evening snack, usually fruit and/or yogurt or allow for a small snack after my work out. Snacks are usually 50-60 calories, no more, so one piece of fruit, string cheese or a small amount of almonds or other nuts work best.

Originally Posted by OhMyDogs:


ETA: I think a lot of people who have suggested having a higher calorie intake are doing it to help the OP from hitting that depressing stall that can happen if your caloric intake is too low. It was meant to be helpful advice. I wonder if that "well she asked how to eat at 1200 calories, not if she should" mentality would apply if someone was asking how they should kill themselves? Or how they should rob a bank? People offer their input, trying to be helpful, not trying to sabotage. A good few of us here know how badly it sucks when your weight loss stalls out, and how frustrating it is, and how some people just give up. Forgive me (us?) for trying to keep the OP from being in that position.

Good lord. I had no idea I had said anything that would imply that I needed to issue forgiveness? The only reason I posted at all was to answer the OP's question, and state my personal beliefs.

I understand that you're not intentionally trying to sabotage, but I don't understand why people feel the need to justify their own plans by making others feel like their way is the only right way? The op isn't doing anything unsafe, and no one here has made any statement that would lead to the reasoning that they need to be saved from themselves.

Are we REALLY equating a 1200 calorie a day diet to suicide or bank theft lol? Medical professionals advise dieting exactly this way.

Everybody has to figure out what works for them and what they are capable of sticking to. I'm not trying to tell everyone they should diet like I do, but you shouldn't try to make others feel that what they are doing can only lead to failure and frustration so they should diet like you do either.

It was not my intention to argue with or offend anyone, I've said my piece and I'm butting out now. Forgive ME for disagreeing, I thought I was allowed.

Originally Posted by dragonlady1978:
Good lord. I had no idea I had said anything that would imply that I needed to issue forgiveness? The only reason I posted at all was to answer the OP's question, and state my personal beliefs.

I understand that you're not intentionally trying to sabotage, but I don't understand why people feel the need to justify their own plans by making others feel like their way is the only right way? The op isn't doing anything unsafe, and no one here has made any statement that would lead to the reasoning that they need to be saved from themselves.

Are we REALLY equating a 1200 calorie a day diet to suicide or bank theft lol? Medical professionals advise dieting exactly this way.

Everybody has to figure out what works for them and what they are capable of sticking to. I'm not trying to tell everyone they should diet like I do, but you shouldn't try to make others feel that what they are doing can only lead to failure and frustration so they should diet like you do either.

It was not my intention to argue with or offend anyone, I've said my piece and I'm butting out now. Forgive ME for disagreeing, I thought I was allowed.

I actually never said it would lead to failure or frustration, but it COULD. It did for me. For ME, the advice to bump up my calories (when I posted a thread almost exactly like this), is what got from losing NOTHING each week, to losing 3-3.5lbs per week. What I actually said was:

Originally Posted by OhMyDogs:
I think you should be cautious setting your calories too low. If you eat less now, that doesn't mean you will lose faster. The more you can get away with eating, and still losing, the better it is, because you have more room to drop your calories later on, when your weight loss starts to slow down.

As well, I didn't equate weight loss (or eating 1200 calories a day) with suicide or bank robbing, I was simply saying that just because someone asks how to do something, doesn't mean we should tell them, because it's not always in a person's best interest. I am not saying eating 1200 calories a day is or is not in the OP's best interest (only she's going to know what works best for her, it was merely a response to this statement:

Originally Posted by Lori Bell:
To each his own, but for what it is worth, the OP expressed a desire to eat 1200 a day. Her question was how those of us who actually did it... succeeded in it. She did not ask for reasons why NOT to do it.

Personally, I think if you've tried it and 1) you're not losing weight, or 2) your eating over your caloric budget every day, then it's a sign that you should try something else. I know for me, when I started out, I thought 1200 calories was a magic number. I thought I'd lose weight fastest if I ate that amount, and I thought that was the 'normal' amount that people ate when they were trying to lose weight. I am EXTREMELY glad that when it didn't work, people jumped in and offered me advice on upping my calories, and helped me get into a position where I could actually succeed. Rather than leaving me floundering in a plan that was NOT working for me because "I didn't ask for that kind of help".

CorinneIrene; I've always been muscular and I do a lot of weight training with my cardio. It's about protein intake.

That was my point!:carrot: The fact that you had muscles build BEFORE you started to cut calories and CONTINUE weight train during diet with enough protein makes a huge difference. Woman, who never lifted heavy (I am assuming, sorry if I am wrong) and consume so little calories in the BEGINNING of the there diet journey, damaging there metabolism by dramatically reducing amount of lean muscle.

It is my opinion any ways, after reading a lot of research and study on the subject, that is what I understand . “The New Rules of Lifting for Women” is awesome book for that matter btw.

You know, it's interesting. I've done three different calorie calculators with the following results:

My Fitness Pal: 1200
Livestrong: 1230
Free Dieting: 1427

And, I'm 5'9". *shrug*

Originally Posted by onthedietagain:
CorinneIrene; I've always been muscular and I do a lot of weight training with my cardio. It's about protein intake.

That was my point!:carrot: The fact that you had muscles build BEFORE you started to cut calories and CONTINUE weight train during diet with enough protein makes a huge difference. Woman, who never lifted heavy (I am assuming, sorry if I am wrong) and consume so little calories in the BEGINNING of the there diet journey, damaging there metabolism by dramatically reducing amount of lean muscle.

It is my opinion any ways, after reading a lot of research and study on the subject, that is what I understand . “The New Rules of Lifting for Women” is awesome book for that matter btw.

Alright, I understand what you're saying now. I thought you were just attacking 1200 calories as being unhealthy/unsuitable for everyone. But yes, I agree with you- it's great to start with muscle gain, as muscle burns more calories than fat, as well. I'll be checking into that book.

All in all, it's up to the OP to decide what's best for her body and her goals. And good luck to you OP!

I am just saying that I personally dont believe that you can stay at 1200 forever.. or that I couldnt.. I get hungry you know. However, I do use it as part of my diet plan and add more as needed, not exceeding 1500 for the day.

breakfast- usually special k with 2 % milk or lower sugar quaker oatmeal. around 200 either way

lunch- lean quisine .. in the bag, they have so many kinda from 240- 300 something .. or a bean and cheese burrito with fat free sour cream 240 calories

snack- 100 calorie cheese cubes plus 8 reduced fat wheat thins 160 calories

dinner- whatever im cooking eating very little meat and potatoes.. and most of my plate being vegetables.. usually I cook at least 2 . I count this as around 300-400 calories.. depending on what exactly im eating..

snack- 100 calorie ice cream snack . they make these mini cones that are 120 calories, so goooood!

I hope this helps. I have lost and gained so much weight back using only 1200 calories.. it is really hard to maintain. I am starting to believe that its about making healthier choices instead of just the number. You have to do whats right for your body.. and my body says..Im still HUNGRY!! also, stay very well hydrated.. and take a multi vitamin.

I'm going to "weigh in" on the issue of dieting and muscle loss. :D

It is absolutely NOT true that everyone is going to lose muscle mass when dieting. There are a number of variables that affect this but the primary one is sufficient protein intake, the second one is muscle utilization.

How much protein intake is sufficient depends on a number of variables as well but the primary one is how much fat you have to lose. The less fat you have to lose the more protein you need to intake to prevent muscle catabolism because the energy needs of the body will be met and fat can only provide so much energy.

If you don't use your muscles you will lose them, dieting or not. While dieting the best way to keep your muscle is to keep intensity high and volume low. This assumes you have a decent amount of muscle mass to lose and have been lifting for a while before dieting. For someone new to lifting it is a completely different conversation.

I am going to assume (possibly wrongly so) that most dieters haven't been seriously lifting for a long time, so I was speaking very generally about muscle loss while dieting so I still believe that even if you were getting the right amount of protein and strength training to the right degree if a 250lb person with a lean body mass of 140lbs loses 100lbs there is no way they will maintain all muscle mass. Even competitive lifters lose strength and muscle while dieting to get to competively low body fat percentages

disclaimer: I very far from knowledgable on the subject, this is just my opnion based on articles i've read :) sorry for going so far off topic.

1200 calories is an art form! I let to follow the medifast plan but from home! No need to eat all the gross food! I stick to 6 meals a day 400 calories at breakfast 3- 100 calorie fuel breaks a 400 calorie lean and green. and one last 100 calorie fuel. I found it most helpful it have something layed out for me. diymydiet.com has and week layout and teaches you how to do medifast with real food. Good luck! keep up the good work!

Originally Posted by NoCarbsGo:
Hi Cheryl,

Super low calorie diets, like 1200 kcals/day, often do not work for long term fat loss because our bodies respond by shutting down our metabolism and doing all sorts of unhelpful stuff. Our fat tissue is a metabolic organ.

Check out Dr. Peter Attia's excellent (and award winning) website for a good explanation of why starvations diets just don't work and don't even make sense from a metabolic perspective. He writes at eatingacademy.com

Hi NoCarbsGo -

If you're going to promote someone's website it would probably be good if you were posting accurate information. (Also you may want to be slightly less obvious next time)

Regardless - here is accurate information:

Our bodies cannot "shut down" our metabolism they only slow it down by a small amount.

1200 calories is not "super low". How many calories a person needs depends on the context. A 50 year old 4'11" female that has a desk job may need to go even lower to see fat loss happen at a reasonable rate.

A "starvation diet" would be something like the HCG diet which is comprised of 500 kcals a day and magic drops of HCG.