Is 1200 calories the “magic” number for weight loss? – GOOD SHAPE

It’s not new that 1,200-calorie diets are sought after by people who want to lose weight. That’s because, in addition to being a simple method – after all, just don’t consume more than that amount per day –, it uses one of the best-known techniques to maintain weight control: the caloric deficit.

As practical and easy as it sounds, however, this approach can cause a number of health risks, in addition to raising some red flags.

“Most people manage to go into a caloric deficit, that is, eat less calories than their body spends, with the amount of 1200 kcal per day. However, not for all people this restriction is adequate”, warns the nutritionist Larissa Duranfrom Amparo, São Paulo.

Next, learn all about the relationship between 1,200 calories and the weight loss process.

START WITH THE BASICS

Most people need more than 1,200 calories a day. In fact, it’s anywhere from 1,600 to 3,000 a day, depending on age, gender, activity level and health status.

“For a man who is 1.80 tall and weighs 99 kilos, for example, a 1200-calorie diet would be a very aggressive restriction, which can lead to loss of muscle mass, lack of vitamins and minerals, among other problems”, he points out. Larissa.

Along with this example, active people, nursing mothers, pregnant women, people with larger bodies, with certain medical conditions and many other cases also tend to need more daily calories.

Therefore, keeping it at just 1,200 is too little and can result in weakness, malnutrition or a slowdown in metabolism. Normally, a patient looking to lose weight will be guided by professionals to reduce their daily intake by a few hundred calories at first, to start a healthy process and without radical measures.

“We can also think that, for some people, a 1200-calorie plan could also be a weight maintenance diet, thinking about sedentary individuals, of short stature and low weight, where daily energy expenditure is not so high. Therefore, energy expenditure must be calculated individually and not in a general way”, she adds.

DOES THE CALORIC DEFICIT DIET WORK?

According to a 2018 study, calorie-deficit diets such as the 1,200-calorie diet can lead to a decrease in body fat and cardiovascular risk factors, as well as help with glycemic control and offer improvements in liver and kidney function.

“Because its benefit is related to the reduction of body fat, all the improvements in metabolism, such as the reduction of cardiovascular risks, the improvement of insulin resistance and this aid in glycemic control, for example, are associated with the method”, explains Larissa.

“However, the quality of this diet also influences, since only caloric restriction without food quality will not offer benefits, but rather harmful effects such as a low supply of nutrients, reduced immunity and loss of muscle mass”.

Clearly, there’s more to this eating plan than just weight loss. And this is important to remember, because – by the way – weight alone is not an indicator of health.

Research also suggests that low-calorie diets may reduce glycated hemoglobin levels in adults with type 2 diabetes and improve insulin sensitivity and adiposity (also known as “diseased fat,” an endocrine condition in fat cells).

A 2019 survey found that combining a calorie-deficit diet with interval training was more effective in reducing the risk of type 2 diabetes and cardiovascular disease than following the diet alone.
alone.

Finally, another study found improvements in the thyroid hormone levels of the evaluated participants,
along with a reduction in BMI when this type of diet was combined with exercise.

The problem, however, is how easy it is to regain weight after a low-calorie diet.

“Usually this happens for two reasons. The first is when the diet was extremely restrictive – much more than it should have been. The second is for behavioral and emotional reasons, when the person only learns to follow the diet temporarily and does not improve their eating behavior, or, then, they direct their emotions towards food, which should be treated with a psychologist and/or psychiatrist. ”, explains the nutritionist.

“This weight gain after the loss is not interesting for the body, as it ends up always remaining in this cycle of accordion effect, which greatly attacks the metabolism” he points out.

Additionally, much of the available research has been done on animals, and most human studies include data from just a few weeks or months. As such, there is no reliable data to prove that weight loss can be sustained.

HIGH CALORIC DIET CONTRAINDICATIONS

It’s not just about how much you eat, but also what you’re consuming, because when we eat fewer calories, it’s harder to get essential nutrients for the body.

“It’s not enough just to ‘beat the calories’, it’s also necessary to reach the levels of macro and micronutrients, namely carbohydrates, proteins, fats, vitamins, minerals and fibers”, emphasizes the professional.

If all your calories come from crackers and chips, for example, you could be malnourished – and that’s yet another good reason to always check nutrition labels and talk to a professional before starting any diet. Don’t try this if:

You are already at a low body weight; Your period was MIA due to being underweight or eating too little; You have or have had an eating disorder You have nutritional deficiencies or imbalances; You are pregnant or breastfeeding; Your doctor has already said this is a bad idea; You are a child.

HOW TO DO A CALORIC DEFICIT DIET

“A hypocaloric diet is the correct formula for weight loss, but always thinking that this restriction must be adequate for individual energy expenditure – that is, it must be done in a unique way for each person”, warns Larissa.

If you and your healthcare professional agree that a 1,200-calorie diet is a healthy option for you, a little planning can make it more bearable.

To do this, take a good look at your hunger timeline, don’t try to save all your calories for the end of the day, consider the times of day when you generally feel like eating and plan your meals accordingly.

Also, always stay hydrated, as it is common for people to reach for food when they are thirsty, rather than hungry. So first drink water, wait a few minutes and then eat if you are still hungry.

It’s also not recommended to starve yourself to stay within your daily intake or to overdo exercise, as extreme attitudes could mean you’re at risk for an eating disorder. So if you become concerned about your relationship with food, stop and see your doctor.

Finally, keep your emotional eating in check. There’s nothing wrong with eating your feelings sometimes – just don’t make it a habit!