Pumas are back in Patagonia and Penguins are paying the price

 Should conservation efforts focus on protecting one iconic species if that protection may harm another, especially in landscapes still recovering from human activity? This question lies at the center of a growing conservation challenge at Monte Leon National Park on Argentina's Patagonian coast.

The situation highlights the complexity of restoring ecosystems that were altered for decades and are now undergoing rapid change.

Pumas Return and Penguins Face a New Threat

After cattle ranching ended in southern Argentina in 1990, pumas (Puma concolor) gradually began reclaiming parts of their historic range. Their return brought them into contact with Magellanic penguins (Spheniscus magellanicus) for the first time in modern history.

The penguins had previously moved from offshore islands to the mainland, taking advantage of the absence of land predators. With few defenses against large carnivores, they became easy prey once pumas arrived. Until recently, however, scientists did not know how much this new interaction was affecting penguin population numbers.

Long Term Monitoring in Monte Leon National Park

Since the park was established in 2004, penguin colonies have been closely observed by researchers from the Centro de Investigaciones de Puerto Deseado of the Universidad Nacional de la Patagonia Austral, working alongside rangers from Monte Leon National Park. Over a four year period (2007-2010), they recorded penguin carcasses linked to puma attacks.

For the latest study, the team partnered with researchers from Oxford University's Wildlife Conservation Research Unit (WildCRU) to analyze the data and assess the long term implications for the colony.

Thousands of Penguins Killed

Using carcass counts, the researchers estimated that more than 7,000 adult penguins were killed during the four year study period. Many of the birds were only partially eaten or not eaten at all, indicating that the killings were not solely for food. This figure represents about 7.6% of the adult population (around 93,000 individuals).

Lead author Melisa Lera, a postgraduate student at WildCRU, Oxford University said: "The number of carcasses showing signs of predation we found in the colony is overwhelming, and the fact that they were left uneaten means pumas were killing more penguins than they required for food. This is consistent with what ecologists describe as 'surplus killing'. It is comparable to what is seen in domestic cats when prey are abundant and/or vulnerable: ease of capture can lead to cats hunting more birds, even when they do not end up actually eating them. We needed to understand if the penguin colony's persistence could be threatened due to this behavior."

Source: ScienceDaily

Physicists solve a quantum mystery that stumped scientists for decades

 Physicists have developed a new theory that brings together two major areas of modern quantum physics. The work explains how a single unusual particle behaves inside a crowded quantum environment known as a many-body system. In this setting, the particle can act either as something that moves freely or as something that remains nearly fixed within a vast collection of fermions, often called a Fermi sea. Researchers at the Institute for Theoretical Physics at Heidelberg University created this framework to explain how quasiparticles form and to link two quantum states that were previously thought to be incompatible. They say the results could strongly influence ongoing experiments in quantum matter.

In quantum many-body physics, scientists have long debated how impurities behave when surrounded by large numbers of other particles. These impurities can be unusual electrons or atoms (i.e., exotic electrons or atoms). One widely used explanation is the quasiparticle model. In this picture, a single particle moves through a sea of fermions such as electrons, protons, or neutrons and constantly interacts with those around it. As it travels, it pulls nearby particles along with it, creating a combined entity called a Fermi polaron. Although it behaves like a single particle, this quasiparticle arises from the shared motion of the impurity and its surroundings. As Eugen Dizer, a doctoral candidate at Heidelberg University, notes, this idea has become central to understanding strongly interacting systems ranging from ultracold gases to solid materials and nuclear matter.When Heavy Particles Disrupt the System

A very different scenario appears in a phenomenon known as Anderson's orthogonality catastrophe. This occurs when an impurity is so heavy that it barely moves at all. Its presence dramatically alters the surrounding system. The wave functions of the fermions change so extensively that they lose their original form, creating a complicated background where coordinated motion breaks down. Under these conditions, quasiparticles cannot form. Until now, physicists have not had a clear theory that links this extreme case with the mobile impurity picture. By applying a range of analytical tools, the Heidelberg team has managed to connect these two descriptions within a single framework.

Small Motions With Big Consequences

"The theoretical framework we developed explains how quasiparticles emerge in systems with an extremely heavy impurity, connecting two paradigms that have long been treated separately," explains Eugen Dizer, who works in the Quantum Matter Theory group led by Prof. Dr Richard Schmidt. A key insight behind the theory is that even very heavy impurities are not perfectly still. As their surroundings adjust, these particles undergo tiny movements. Those slight shifts create an energy gap that makes it possible for quasiparticles to form, even in a strongly correlated environment. The researchers also showed that this process naturally accounts for the transition from polaronic states to molecular quantum states.

Implications for Quantum Experiments

Prof. Schmidt says the new results offer a flexible way to describe impurities that can be applied across different dimensions and interaction types. "Our research not only advances the theoretical understanding of quantum impurities but is also directly relevant for ongoing experiments with ultracold atomic gases, two-dimensional materials, and novel semiconductors," he adds.

Source: ScienceDaily

New drug resets the body clock and cuts jet lag recovery nearly in half

 A research team led by scientists from several Japanese institutions has identified a compound called Mic-628 that directly influences the body's internal timing system. The group included Emeritus Professor Tei H. (Kanazawa University), Associate Professor Takahata Y. (Osaka University), Professor Numano R. (Toyohashi University of Technology), and Associate Professor Uriu K. (Institute of Science Tokyo). Their experiments showed that Mic-628 specifically activates Per1, a core gene that helps regulate daily biological rhythms in mammals.

The researchers found that Mic-628 works by attaching to CRY1, a protein that normally suppresses clock gene activity. This interaction encourages the formation of a larger molecular complex known as CLOCK-BMAL1-CRY1-Mic-628. Once formed, this complex switches on Per1 by acting at a specific DNA site called a "dual E-box." Through this mechanism, Mic-628 shifts the timing of both the brain's master clock located in the suprachiasmatic nucleus (SCN) and clocks in other organs, including the lungs. Notably, these clock shifts occurred together and did not depend on when the compound was given.Faster Recovery From Jet Lag in Animal Tests

To test real-world relevance, the team used a mouse model designed to mimic jet lag by advancing the light-dark cycle by six hours (6-hour light-dark phase advance). Mice that received a single oral dose of Mic-628 adjusted to the new schedule much faster, taking four days instead of seven. Further mathematical analysis showed that this steady, one-direction shift forward is driven by a built-in feedback loop involving the PER1 protein, which helps stabilize the clock change.

Why Advancing the Clock Is So Difficult

Adjusting to earlier schedules, such as traveling east across time zones or working night shifts, requires the body clock to move forward. This type of adjustment is typically slower and more stressful for the body than delaying the clock. Common approaches like light exposure or melatonin depend heavily on precise timing and often produce uneven results. Because Mic-628 consistently advances the clock regardless of dosing time, it offers a fundamentally different drug-based approach to circadian reset.

What Comes Next for Mic-628

The researchers plan to continue studying Mic-628 to better understand its safety and effectiveness in additional animal studies and in humans. Since the compound reliably moves the body clock forward through a clearly defined biological pathway, it could become a model "smart drug" for addressing jet lag, sleep problems linked to shift work, and other disorders caused by circadian misalignment.

Source: ScienceDaily

A hidden Aloe vera compound takes aim at Alzheimer’s

 Scientists are continuing to search for new ways to treat Alzheimer's disease (AD), a progressive brain disorder that affects memory, thinking, and behavior. In a recent study, researchers identified several compounds found in Aloe vera that could offer new possibilities for future treatments. Aloe vera is best known as a soothing plant used for skin care, but it also contains natural chemicals that may influence biological processes inside the body.

The study, published in Current Pharmaceutical Analysis, focused on how these plant compounds interact with key enzymes involved in Alzheimer's disease. Using computer-based research methods, scientists examined whether Aloe vera compounds could interfere with processes linked to the breakdown of brain signaling in people with AD.Key Enzymes Linked to Memory Loss

The research centered on two enzymes called acetylcholinesterase (AChE) and butyrylcholinesterase (BChE). These enzymes play an important role in breaking down acetylcholine, a chemical messenger that helps nerve cells communicate. In Alzheimer's disease, acetylcholine levels are already reduced, which contributes to memory loss and cognitive decline. Medications that slow down these enzymes can help preserve acetylcholine and improve symptoms in some patients.

To study this process, researchers used in silico methods, which rely on computer simulations rather than laboratory experiments. These methods allow scientists to predict how molecules might behave inside the body before moving on to real world testing. "Our findings suggest that Beta sitosterol, one of the Aloe vera compounds, exhibits significant binding affinities and stability, making it a promising candidate for further drug development," said Meriem Khedraoui, the lead author of the study.

How Computer Models Test Drug Potential

The team used molecular docking and molecular dynamics simulations to see how different Aloe vera compounds attach to AChE and BChE. Molecular docking helps predict how well a compound fits into an enzyme, while molecular dynamics simulations examine how stable that interaction remains over time.

Among all the compounds tested, Beta sitosterol stood out. It showed binding affinities of −8.6 kcal/mol with AChE and −8.7 kcal/mol with BChE, meaning it attached more strongly to both enzymes than other compounds tested, including Succinic acid. Strong binding suggests the compound may be effective at slowing enzyme activity. "These results highlight the potential of Beta sitosterol as a dual inhibitor, which could be crucial in managing Alzheimer's disease," said Khedraoui.

Evaluating Safety and Drug Behavior in the Body

In addition to enzyme binding, the researchers also examined whether the compounds might be safe and effective if used as medications. This was done using ADMET (Absorption, Distribution, Metabolism, Excretion, and Toxicity) analysis. ADMET testing helps predict how a compound enters the body, how it spreads through tissues, how it is broken down, how it is removed, and whether it could cause harmful side effects.

Source: ScienceDaily

Scientists finally solve a 100-year-old mystery in the air we breathe

 Researchers at the University of Warwick have developed a new method that makes it possible to predict how irregularly shaped nanoparticles move through the air. These particles are a major category of air pollution and have long been difficult to model accurately. The new approach is the first that is both simple and predictive, allowing scientists to calculate particle motion without relying on overly complex assumptions.

Each day, people inhale millions of microscopic particles, including soot, dust, pollen, microplastics, viruses, and engineered nanoparticles. Some of these particles are so small that they can penetrate deep into the lungs and even enter the bloodstream. Exposure has been linked to serious health problems, including heart disease, stroke, and cancer.Most airborne particles do not have smooth or symmetrical shapes. However, traditional mathematical models usually assume these particles are perfect spheres because spherical shapes make equations easier to solve. This simplification limits scientists' ability to accurately track how real-world particles behave, especially those with irregular shapes that may pose greater health risks.

Reviving a Century-Old Equation for Modern Science

A researcher at the University of Warwick has now introduced the first straightforward method that can predict how particles of virtually any shape move through air. The study, published in Journal of Fluid Mechanics Rapids, updates a formula that is more than 100 years old and addresses a major gap in aerosol science.

The paper's author, Professor Duncan Lockerby, School of Engineering, University of Warwick said: "The motivation was simple: if we can accurately predict how particles of any shape move, we can significantly improve models for air pollution, disease transmission, and even atmospheric chemistry. This new approach builds on a very old model -- one that is simple but powerful -- making it applicable to complex and irregular-shaped particles."

Correcting a Key Oversight in Aerosol Physics

The breakthrough came from taking a fresh look at one of the foundational tools in aerosol science, known as the Cunningham correction factor. First introduced in 1910, the correction factor was designed to explain how drag forces on tiny particles differ from classical fluid behavior.

In the 1920s, Nobel Prize winner Robert Millikan refined the formula. During that process, a simpler and more general correction was overlooked. Because of this, later versions of the equation remained restricted to particles that were perfectly spherical, limiting their usefulness for real-world conditions.

Professor Lockerby's work restructures Cunningham's original idea into a broader and more flexible form. From this revised framework, he introduces a "correction tensor" -- a mathematical tool that accounts for drag and resistance acting on particles of any shape, including spheres and thin discs. Importantly, the method does not rely on empirical fitting parameters.

Source: ScienceDaily

Scientists turn sunflower oil waste into a powerful bread upgrade

 As interest grows in healthier alternatives to traditional wheat-based foods, scientists are exploring new ingredients that can improve nutrition without sacrificing practicality. One promising option is partially defatted sunflower seed flour (SF), a material left behind after sunflower oil is produced. This underused by-product has shown strong potential for enriching bread with protein, fiber, and antioxidant compounds.

"Our aim was to optimize the reuse of sunflower seed flour considering its high protein and chlorogenic acid content," says biologist Leonardo Mendes de Souza Mesquita, who is currently based at the Institute of Biosciences of the University of São Paulo (IB-USP) in Brazil. He is the lead author of a study published in ACS Food Science & TechnologyTesting Sunflower Flour in Bread Recipes

To evaluate how sunflower seed flour performs in baking, the research team prepared bread recipes that replaced wheat flour (WF) with sunflower seed flour (SF) at levels ranging from 10% to 60%. Each version was carefully analyzed for its chemical makeup, dough behavior, and the physical characteristics of the finished bread.

"Sunflower seed flour has been shown to contain a very high percentage of protein, from 40% to 66%, as well as dietary fiber, iron, calcium, and high levels of chlorogenic acid, a phenolic compound associated with antioxidant, anti-inflammatory, and hypoglycemic effects," Mesquita explains. He adds that using this by-product increases the nutritional value of bread while lowering the environmental footprint of sunflower oil production. Because it is sold cheaply to avoid disposal, sunflower seed flour is also a low-cost ingredient.

Major Gains in Protein and Antioxidants

The results showed clear nutritional improvements. Breads made with sunflower seed flour contained significantly more protein and fiber than standard wheat bread. At the highest substitution level, the bread reached 27.16% protein, compared with 8.27% in conventional bread. Antioxidant levels rose alongside protein content.

Antioxidant activity was measured using Trolox, a water-soluble analog of vitamin E that serves as a reference standard. The values recorded in sunflower flour breads were much higher than those seen in bread made entirely from wheat flour.

"The result reinforces the potential of sunflower seed flour to promote health benefits associated with reducing oxidative stress," says Mesquita. He also notes strong inhibition of digestive enzymes, including α-amylase (92.81%) and pancreatic lipase (25.6%), suggesting that bread containing SF or SFE may help slow the digestion of starches and fats.

Clean Processing and Food Safety

Another key finding involves how sunflower oil is produced. According to the researchers, industrial extraction relies on mechanical pressing rather than chemical solvents. As a result, the leftover flour is free from processing contaminants, aside from residues already present from agricultural sunflower cultivation.

Source: ScienceDaily

Gut bacteria can sense their environment and it’s key to your health

 

The gut microbiome, also called the gut flora, plays a vital role in human health. This enormous and constantly changing community of microorganisms is shaped by countless chemical exchanges, both among the microbes themselves and between microbes and the human body. For these interactions to work, gut bacteria must be able to detect nutrients and chemical signals around them. Despite their importance, scientists still know relatively little about the full range of signals that bacterial receptors can recognize.

A key question remains. Which chemical signals matter most to beneficial gut bacteria?

Moving Beyond Pathogens in Microbiology Research

Until now, much of what scientists understand about bacterial sensing has come from studying model organisms, especially disease-causing bacteria. Far less attention has been given to commensals, the non-pathogenic or beneficial microbes that naturally live in the human body. This gap has left researchers wondering what kinds of chemical information these helpful bacteria are actually detecting in their environment.An international research team led by Victor Sourjik set out to address that question. The group included scientists from the Max Planck Institute for Terrestrial Microbiology, the University of Ohio and the Philipps-University Marburg. Their work focused on Clostridia, a group of motile bacteria found in large numbers in the human gut that are known to support gut health.

Gut Bacteria Detect a Wide Range of Nutrients

The researchers found that receptors from the human gut microbiome can recognize a surprisingly broad array of metabolic compounds. These substances include breakdown products from carbohydrates, fats, proteins, DNA, and amines. Through systematic screening, the team also identified clear patterns. Different types of bacterial sensors showed distinct preferences for certain classes of chemicals.

This finding revealed that gut bacteria are not responding randomly to their environment but are selectively tuned to specific metabolic signals.

Lactate and Formate Stand Out as Key Signals

By combining laboratory experiments with bioinformatic analysis, the researchers identified multiple chemical ligands that bind to sensory receptors controlling bacterial movement. These receptors help motile bacteria detect nutrients that are especially valuable for growth. The results suggest that movement in these bacteria is primarily driven by the search for food.

Among all the chemicals tested, lactic acid (lactate) and formic acid (formate) appeared most frequently as stimuli. This suggests that these compounds may serve as especially important nutrient sources for gut bacteria.

Cross-Feeding Supports a Healthy Microbiome

Some gut bacteria can produce lactate and formate themselves, highlighting the importance of 'cross-feeding'. In this process, one bacterial species releases metabolites that other species use as food. This kind of cooperation helps stabilize the gut ecosystem.

Source: ScienceDaily

What to know about the 500-calorie diet

 The 500-calorie diet provides around one-quarter of a person’s daily calorie needs. It can help people lose weight but comes with risks. It is only safe to use under a doctor’s supervision.

People on the 500-calorie diet aim to eat only 500 calories a day, which is about a quarter of the daily recommended intake for adults. The upper limit on this diet is 800 calories per day.

In this article, learn the potential uses and risks of a 500-calorie diet.

Help is available

Eating disorders can severely affect the quality of life of people living with these conditions and those close to them. Early intervention and treatment greatly improve the likelihood of recovery.

Anyone who suspects they or a loved one may have an eating disorder can contact the National Alliance for Eating Disorders, which offers a daytime helpline staffed by licensed therapists and an online search tool for treatment options.

For general mental health support at any time, people can call the Substance Abuse and Mental Health Services Administration 24 hours a day at 1-800-662-4357 (or 1-800-487-4889 for TTY).

Many other resources are also available, including:

• The National Association of Anorexia Nervosa and Associated Disorders
• F.E.A.S.T., which provides support and educational resources to friends and family who want to help someone living with an eating disorder

Diets such as the 500-calorie diet are called very-low-calorie diets (VLCD). Although doctors have prescribed VLCDs for many years to treat some conditions, eating so little comes with risks.

Doctors may recommend the 500-calorie diet to help people with obesity or people who are at risk of type 2 diabetes.

VLCDs may also be useful before bariatric and laparoscopic surgery. Losing fat can reduce operative time, blood loss, and the risk of complications.

However, while eating 500 calories per day may help a person lose weight, it is not a suitable or safe diet for everyone and comes with certain health risks.

Risks of a 500-calorie diet

People should consider the following risks before following a 500-calorie diet without a doctor’s supervision:

1. Chance of nutritional deficiencies

Eating too few calories a day may put people at risk of nutritional deficiencies. For some people, this may lead to malnutrition and a weak immune system.

Certain groups of people may be at higher risk. Older adults, in particular, may be at risk as they are more likely to have reduced nutrient absorption from the small intestine.

2. Possibility of gallstones

People on a 500-calorie diet may lose weight very quickly, which can increase their riskTrusted Source of getting gallstones.

Gallstones form in the gallbladder. They can block the bile duct and cause abdominal pain. The following factors can also increase a person’s risk of gallstones:

• fasting for extended periods
• obesity
• pre-existing gallstones
• repeatedly losing and gaining weight

A gradual weight loss plan involving a balanced diet with plenty of fresh vegetables and fruits may help to prevent gallstones.

3. Lack of healthful fats

Of the three macronutrients fat, protein, and carbohydrates, fat is the highest in calories.

Because fats contain more calories, it is difficult to eat enough of them on a 500-calorie diet. Unsaturated fats, such as those in salmon and avocado, offerTrusted Source certain health benefits to the body when someone eats them in moderation.

A low fat diet also increases the risk of deficiencies of fat-soluble vitamins, such as vitamin E, and poor absorption of antioxidants.

4. Meal replacements are not a long-term solution

People sometimes use meal replacements for one or two of their daily meals while on a low calorie diet. A meal replacement is usually a liquid alternative, such as a shake or juice, that someone consumes instead of a solid meal.

Although these can be useful, consuming them for a prolonged period can harm a person’s health.

Vitamins, minerals, macronutrients, and phytochemicals from whole foods all have important interactions in the body. Artificial meals cannot replace these vital interactions.

5. It can be costly

Even though someone on the 500-calorie diet is eating less, the cost per pound of food can be higher than on other diets.

The cost of meal replacement foods, such as SlimFast, can be much more than the equivalent amount of whole foods.

6. Lifestyle changes vs. a quick fix

People aiming to lose weight from a VLCD may not implement other weight-loss strategies, such as nutrition counseling and physical activity.

Being on a VLCD does not establish good health behaviors, as the diet is not sustainable over time and people may find it challenging to stick to long-term.

People may see longer-lasting weight changes if they aim for slower, consistent weight loss that involves a balanced diet and regular exercise.

7. Muscle loss

A 2023 review suggests that loss of muscle mass is the main risk of a VLCD. To minimize this risk, the researchers suggest that people should:

• eat enough protein
• work with a healthcare professional
• maintain muscle with a resistance exercise training plan

8. Missing out on social events

Eating out can be difficult on a 500-calorie diet. Some restaurants do not reveal the total calorie count of their meals, and meals in restaurants may have higher calorie counts than those a person makes at home.

Being on the 500-calorie diet may also cause anxiety about ordering food or eating with family and friends.

9. Unsuitable for people with certain health conditions

According to a 2018 article, people with the following health conditions should not try a VLCD:

• arrhythmia
• psychiatric disorders
• acute heart failure
• type 1 diabetes
• liver failure
• kidney failure

People should consult a doctor before starting a 500-calorie diet to ensure it is a safe option for them.

10. Possible decrease in bone health

The long-term effects of a VLCD on bone health are unknown because people do not typically use the diet for prolonged periods.

However, a lack of essential minerals and nutrients may weaken bones over time.

Alternatives to the 500-calorie diet

Other low calorie diets include the following:

• The 5:2 diet: On the 5:2 diet, people eat a regular amount of healthful calories for five days of the week, then limit their calorie intake to 500 to 600 calories for two non-consecutive days.
• Time-restricted feeding: Time-restricted feeding extends the nighttime fast to between 12 and 16 hours. People can only eat during certain hours of the day. For example, they may fast during the night and only eat between 9 a.m. and 7 p.m.
• Alternate-day fasting: During alternate-day fasting, people alternate their daily calorie intake, eating 500 calories one day and consuming a regular number of healthful calories the next.

Because these diets do not involve consistently low levels of calories, people can eat higher quantities of vegetables, fruit, whole grains, and healthful fats. These diets may also be easier to follow and stick with.

People can also consider slower weight changes by exercising regularly, eating a balanced diet, and managing portion sizes. Slow, consistent weight loss may be easier to maintain long-term than fast weight loss from a VLCD.

When to contact a doctor

A limited variety of foods and the risk of nutritional deficiencies can make a 500-calorie diet dangerous.

It is essential for people to get supervision from a doctor and a dietitian before embarking on this diet. Anyone considering this diet should speak with a healthcare professional first to ensure it is safe for them.

If someone is on a 500-calorie diet and notices a decline in their health or new symptoms, they should contact a doctor.

Summary

A 500-calorie diet may be beneficial in the very short term for some people with obesity or as a pre-operative measure.

However, people just looking to lose weight should try making sustainable diet and lifestyle changes, such as increasing their vegetable intake in all meals.

They may also consider alternative diets, such as the 5:2 diet, time-restricted feeding, or alternate day faster. People should not use the 500-calorie diet for longer than a doctor recommends.

Source - Medical News Today

Is 1,200 calories a day enough?

 A restrictive diet requires a person to reduce their daily intake, for example, to 1,200 calories. It may be safe and effective for some people, but 1,200 calories per day is not enough for others and can lead to malnourishment.

The number of calories a person needs each day depends on several factors, including age, sex, activity level, and body size. However, many nutrition labels base their recommendations on a 2,000-calorie diet.

Consuming 1,200 calories a day may involve a significant reduction in daily calories or may represent a slight reduction, depending on an individual’s usual calorie intake. For those who need fewer calories, a 1,200-calorie diet may be safe and effective for weight loss.

A person may need more calories than others if they are male, very active, pregnant or nursing, or have a certain medical condition.

This article explains the safety and effectiveness of a 1,200-calorie diet for weight loss, including meal ideas and frequently asked questions.

Weight loss    

The average adult needs 1,600–3,000 caloriesTrusted Source daily to sustain their body weight. When someone consumes fewer calories than they need, the body begins to shed weight. It does this first by burning fat and eventually other tissue, including muscle.

Most people need significantly more than 1,200 calories a day. Therefore, individuals who cut their daily intake to 1,200 calories can expect to lose some weight. This can be beneficial for people with overweight or obesity.

The National Institute on AgingTrusted Source highlights research that suggests that low calorie diets may offer additional health benefits.

In animal studies, lower-calorie diets helped animals live longer and reduced the risk of diseases such as cancer.

Observational studies of humans suggest calorie restriction can promote weight loss and may lower a person’s risk of conditions like diabetes, heart disease, and stroke.

However, further studies are necessary. Not all research on animals applies to humans. Other factors may also be responsible for improved health, such as the specific foods people eat when following a low calorie diet.

Other factors

A 2021 reviewTrusted Source suggests that other factors contribute to weight management, such as meal timing and the type of food a person eats.

Some research also notesTrusted Source that weight loss is about more than the calories a person consumes and burns.

The body may changeTrusted Source the rate at which it burns calories depending on how many calories a person eats. Therefore, an individual on a 1,200-calorie diet may burn fewer of them. This can slow weight loss.

It is possible that some people might not lose any weight or will need to remain on a restricted calorie diet for a significant time before experiencing results.

Weight loss will also vary between people. The authors of the 2021 review suggest that weight loss plans should be individualized and follow a person’s preferences.

For some people, an alternative approach, such as getting more exercise or consuming less sugar, might be a more suitable option.

Safety

It is more difficult to get essential macronutrients, such as proteins and fats, and micronutrients, including vitamins and minerals, on a low calorie diet.

Therefore, it is important to read nutritional labels and talk with a healthcare professional before trying this method of eating. A dietitian can help people create a personalized eating plan.

A very low calorie diet is not suitable for:

• anyone who is already underweight
• people whose menstrual cycles stop due to being underweight or eating a very low calorie diet
• individuals with eating disorders
• pregnant or nursingTrusted Source people
• childrenTrusted Source, especially very young children
• those with specific nutritional deficiencies or imbalances
• people whose doctors have told them to avoid low calorie diets

A 1,200-calorie diet can potentially be unhealthy for some people. For example, someone who receives all their calories from sweetened cereal, potato chips, or cookies may experience malnourishment.

Effects on the body

Extreme calorie restriction could impair a person’s immune function, increasing the riskTrusted Source of infections.

A major riskTrusted Source of long-term calorie restriction is malnutrition. This can affect the body in the following ways:

• fatigue
• weakness
• frequent sickness
• taking longer to recover from illness or wounds
• depression or low mood
• constantly feeling cold
• behavioral changes, such as irritation or concentration issues

In children, malnutrition may also impair growth.

Meal ideas

People on a 1,200-calorie diet need to eat nutrient-dense food to avoid feeling hungry and prevent malnourishment.

Lean proteins tend to beTrusted Source very dense in nutrients and low in calories. By contrast, white carbohydrates, such as white bread, contain more calories and fewer nutrients.

The National Heart, Lung, and Blood InstituteTrusted Source provides menu plans and other information about which foods to choose when following a 1,200-calorie diet.

Some other meal and food ideas are as follows:

Breakfast

For breakfast, people can eat one of the following options:

• ½ cup shredded wheat cereal with 1 cup 1% milk
• reduced-fat yogurt with blueberries
• berry and banana smoothie
• hard-boiled egg
• 1 slice whole grain toast with peanut butter
• 1 cup fat-free cottage cheese with pineapple or strawberries
• 1 cup of oatmeal with berries or a banana
• ½ an avocado with 1 cup fat-free cottage cheese

Lunch

People can try the following lunch options:

• A can or pouch of tuna flavored with lemon juice or pepper
• arugula salad with cranberries, walnuts, lemon juice, balsamic vinaigrette, and a light sprinkling of Parmesan cheese
• 1 cup of Greek yogurt with honey, berries, and almonds
• almond butter on a whole grain English muffin
• 1 avocado with salsa
• roast beef sandwich with low calorie mayonnaise, lettuce, and tomato on whole wheat bread

Dinner

People can try the following ideas for dinners:

• 2 ounces (oz) salmon cooked in vegetable oil, with pepper or lemon juice
• avocado on whole wheat toast with a side of green beans
• sweet potato with margarine and 4 oz grilled chicken
• ½ cup brown rice with 1 cup steamed vegetables and low fat cottage cheese
• 1 cup whole wheat pasta with marinara sauce and three turkey or soy meatballs

Snack ideas

The following options can make healthy, nutritious snacks:

• mixed plain nuts without added sugar or salt
• peach or mango
• guacamole and raw veggies
• ½ avocado with hot sauce
• 1 serving unsalted canned mixed veggies
• peanut butter on whole grain toast
• 1 oz unsalted pistachios
• ⅓ cup hummus with raw vegetables
• string cheese
• ½ cup sliced peaches and 1 oz prosciutto

Treats

Following a 1,200-calorie diet does not necessarily mean a person has to avoid any specific foods entirely.

Allowing an occasional small treat may make it easier to stick to this restrictive diet. However, very high calorie foods, such as large muffins or slices of cake, can make it difficult to stay under 1,200 calories for the day while maintaining nutritional needs.

Treats that could work within a 1,200-calorie diet can include:

• small servings of treat foods, such as a single cookie or five potato chips
• popcorn, which is low in calories
• kettle corn, which offers a sweet crunch but without all the calories of most sweet snacks
• seasoned and flavored whole wheat crackers, which provide a salty crunch similar to potato chips

Eliminating empty calories from the diet can free up more space for treats. Some sources of empty calories include:

• sweetened beverages, including sugar in coffee, alcohol, and sweetened fruit juices
• white bread and pasta
• soda
• oils and butter that are high in saturated and trans fats
• high calorie condiments

Frequently asked questions

Below are some common questions about a 1,200-calorie diet.

Will someone lose weight if they eat 1,200 calories a day?

A calorie deficit is one of the most importantTrusted Source factors for weight loss. However, other factors, such as meal timing and the type of food someone eats, will also contribute to weight loss.

Weight loss may not happen the same way for every person. Some people may lose weight faster than others or benefit from different methods.

How many calories is too low?

Extreme calorie restriction — for example, reducing calorie intake by 40% — could haveTrusted Source adverse effects on health. It may also be difficult to consume all necessary nutrients on very low calorie diets.

People can work with a healthcare professional to ensure they are eating a balanced diet while still achieving a safe calorie deficit.

Summary

Reducing the number of calories a person consumes can help them lose weight. Low calorie diets may also reduce the risk of certain diseases, such as diabetes.

However, weight is not the only or best measure of health. A person will not necessarily become healthier merely by losing weight.

In some cases, weight loss can even adversely affect a person’s health, especially if they eat unhealthy foods or do not consume enough essential nutrients.

A doctor or dietitian can help a person plan a custom diet and safe nutrition plan that offers a balance of nutrient-dense food alongside occasional treats.

Source - Medical News Today