Last week I wrote an article about “1200 calories diet”, but the first reader saw it got angry and accused me of repeating the same information about an old subject, actually I was upset, not due to the harsh comment, but because I failed to clarify the true meaning of that kind of diet.

So I decided to make every thing about calories-counter diet crystal clear. then you are free to choice the best for you, without any interfering.

What is the meaning of calorie?

The calorie is the unit of energy, necessary to your body to function probably. but how much is too much? the obese thought “their obesity due to everything but consuming large amounts of calories they needn’t to”, even you could notice people eating healthy but fat too, although they eat only organic and drink sugar free beverages – they drink calories actually, because they take calories more than their natural’s needs of energy. What? Yes, it can be – you can gain weight form healthy food too. I bet if you count your calories intake with right portions meals, your dreams come true.

Start with me , if you diagnosed with obesity due to overeating – your BMI higher than 28 – , you would put yourself on a healthy diet to shed those extra pounds burden your heart beats , widen your waistline and make you vulnerable to diabetes type 1 and 2.
But first you have to know that “obesity result from imbalance between calories intake and the energy exerted per day.

So how many calories required per day to lose weight?
As an active man you need 2000-2500 cal. per day. Women’s number is lower than that; an active woman needs 1200- 1500 cal.

There is a perfect formula you can try, to know the number of calories you need on daily basis called “The Harris Benedict calculation”, which determine your need, according to elements such as height, weight, age, and gender upon the BMR –basal metabolic rate – .
W = weight in Kgs.
H = Height in cms ( 1 foot = 12 inches, 1 inch = 2.54 cms)
Age = Years

Men: BMR = 66 + (13.7 x W) + (5 x H) – (6.8 x Age) = Daily calories required

Women: BMR = 665 + (9.6 x W) + (1.8 x H) – (4.7 x Age) = Daily calories needs.

For example, if I were a man 30 years old, 80 kgs , 5’6 inch, with moderate activity, I’ll need : 1594 according to the above formula Or you can depend on the BMI – body mass index – that measure based on a person’s weight and height.

Now, you can calculate the number of calories you need daily, so start to love the healthy food and adapt a healthy life style. Remember to move, stuck in with any kind of exercise as a permanent habit, to loss weight without jiggles.

Samples of diets based on calories counting
1200 calories diet
Researches show that the best is the balanced one , which include all the nutrition elements, without exceptions , be aware that , your body can’t distinguish calories from pasta of same from yogurt, calories are calories whatever their source. Be smart and chose the calories count to loss weight safely, avoiding any side effects or even bad mood.
- So why must I eat 1,200 calories a day?
- To loss the extra pounds without gain it again baby.

The 1200 should including the required servings your body needs to work well. Despite, you can adapt a balanced plan around 1000 calories, but there is restrictiveness on any diet less than 1200 calories because it can lead you to binging and weight cycling. OR to the worst damage ever, excessive muscle breakdown and metabolic adaptations.

Remember that the best diets should have he following:
1- All nutrition elements in proper portions.
2- Rules suitable of your life style, kinds you love, to not get bored.
3- Plenty of water to be hydrated well and to fast your metabolism during the day.

And be patient, it’s not reasonable imagining you will loss weight had been stored for years in just 2 days.

Sample around 1400 calories

Rules of grocery
Every time you go to the grocery shop, don’t take your empty stomach with you. if happens, you will buy list of unhealthy food, due to the hunger orders. go after a big healthy meal, to control your choices. Read the nutrition facts carefully, to know the amount of sugar, fat and sodium as well. Pick the whole grain, low fat products.

Grocery List – Food and Quantity
Apple – medium with peel – 14 each
Bagel – plain 7 each
Chicken Breast / White Meat – 42 ounces
Coca Cola – diet – 84 ounces
Cream, fluid, half and half – 7 tablespoons
Croutons – plain – 2 cups
Pasta, corn, cooked – 7 cups
Peanut butter – creamy – 14 table spoons
Salad – large garden – 7 large
Salad – small garden – 7 small
Thousand island – reduced cal. – 42 table spoons

Related posts

• No related posts.