Hi chickies,
So I've been on a 1200 calorie per day diet for three weeks and its going really well. First week lost a lot, second and third weeks slowed down to 3lb loss each week. I'm prepared for losses to slow down to 2 pounds per week in subsequent weeks (though I wish I could loose 3 pounds per week forever! ). [Exercising every day for an hour with 1 or 2 break days a week.]

I live on a college campus and am on the meal plan. As far as low-cal options go, they are few and far between. Literally everything is fried. I've managed, with a lot of research, to find a few low-cal options and this is what I have been eating to keep the 1200 calories per day. The problem is, these aren't necessarily great foods.

Most specifically, I'm wondering if high-carb/low calorie diets ever get anyone anywhere. I know a lot of weight loss calculators rely on numbers (calories in vs calories out, that sort of thing) but I also know that loosing weight is much more than this. So my question: Does eating this way put my weight loss at risk?

1200 calories is 1200 calories, no matter what macronutrient mix you build it from. And if you're in a calorie deficit you will continue to lose weight. Your rate of weight loss will slow down the closer you get to you optimum weight/body fat %. You will lose faster at first, mostly because when you lose fat you also lose water and the more body fat you carry, the more water you have on you. When you get closer to goal, your fat loss may not be more than a few ounces a week.

So, how does what you eat affect you? For me, starchy carbs and processed foods, sugars and dairy make me retain a lot of water and they cause huge cravings. I also feel very lethargic and emotionally low. It even happens to me when I eat whole grains. I am type 2 diabetic, PCOS, ADD and menopausal. (When it comes to losing weight, sucks to be me!!!) So I just have to avoid them as much as possible. When I eat plenty of non-starchy vegetables and lean proteins, I feel good. When I feel good, I'm more likely to stay with my exercise, I sleep better, I eat better in general, I don't experience cravings. Carbs don't bother everyone the same way. Lots of people can eat absolutely anything and lose weight. Even fast food! Losing weight is about the calories.

More and more I embrace "a calorie is a calorie" and virtually everything I've read supports that. I tend to be mindful and eat from all food groups in a balanced way, but when it fits into my daily calories (or even if I choose to splurge) I like the notion that the calorie is king.

I would agree that the composition of what we eat can/does affect how we physically feel - laden, lethargic, energized, sick....so in reality if I ate 1200 calories of chocolate over 3 meals and 2 snacks today, I'd be really sick....I , too, am type 2 diabetic.

If you can sustain feeling well and stick to your 1200 calories, then you're in the game! I am guessing on your meal plan there have to be some fresh fruilts "in the natural package" like apples, oranges, bananas. Choose some of them every week over made desserts. There should be some veg too, even if its canned so try to grab some of that as well.

You are proof that 1200 calories a day works since you've lost more than 6 pounds in 3 weeks. Stick with it and good luck.

As far as loss, calories are about the same across the board. BUT for many higher carb diets, tend to cause more cravings b/c they cause a higher insulin response meaning the carbs raise blood sugar levels higher, faster and then blood sugar levels drop really quickly. This can leave people getting cravings and feeling yucky.

Now proteins don't cause such a high insulin response and help stabilize blood sugars and keep it stabilized longer. So you might find that you are fuller, longer with a higher protein/carb ratio and if you experience cravings, you might find it helps with those as well.

Make sure if you are eating 1200 calories that you are getting your protein, especially if working out. You will need that protein to help feed your muscles. Muscle burns more calories at rest. So essentially make sure especially if you are doing a diet that's restrictive like 1200 cal diets are, that you are fueling your engine for all the revving you are doing with working out.

Make sense?

1200 calories is 1200 calories , no matter what you eat, of course it is better to get those calories from wholesome, nutritious foods as much as possible.

Run your own experiment, n=1. See if lower your carbs allows you to raise your calorie limits. I found this to be true for me. There is no universally accepted definition of low carb. For me, I found Mark Sisson's numbers to be true. Might not be so for you. Only trial and error will tell.

Also consider reading about calorie cycling or intermittent fasting. Again, some have found that by incorporating a fasting cycle they were able to eat more calories over time.

However, if you are measuring yourself and your food daily, it becomes easier to discern these trends over time. Self knowledge is a fabulous thing. Take the time to know what your body does.

My conclusion, calories are absolutely important, but where they come from is also very important- for some people more than others and expressed in different ways.