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

What is the best diet for women?

 People need a balanced diet for health and well-being regardless of their gender. Even though no particular diet is best for women, there are specific areas to consider when it comes to supporting women’s health.

This article explains what a healthful diet is and what it should include. It also looks at different diets that are suitable for women and the scientific evidence behind them.

What is a healthful diet?

The Dietary Guidelines for Americans 2015–2020Trusted Source recommend that people eat healthful, nutritious foods that are not calorie dense, such as vegetables and whole fruits.

Healthful eating patterns tend to include nutrient dense forms of:

• a variety of vegetables in different colors
• legumes, such as beans and peas
• fruits (mostly whole fruits)
• protein foods, such as lean meats and poultry, fish and seafood, soy products, and nuts and seeds
• grains (at least half of which are whole grains)
• unsweetened dairy products, such as milk, yogurt, and cheese
• healthful fats, such as olive oil, olives, avocados, and oily fish

The same guidelines also recommend that people limit or avoid certain foods, as follows:

• Limit calories from added sugars to 10% of total daily calories. Processed foods, sweet treats, and sugary drinks all contain added sugars.
• Limit saturated fats to less than 10% of total daily calories. Foods high in saturated fats include butter, cheese, and meat that is not lean.
• Avoid trans fats. Processed foods such as desserts, frozen pizzas, and coffee creamer can contain trans fats.
• Limit sodium to fewer than 2,300 milligrams (mg) daily (for adults).
• Limit alcohol to no more than one drink daily for women and no more than two drinks daily for men.

Some diets can help people make more healthful food choices. Also, some specific diets can support health conditions or reduce the risk of chronic diseases.

The following diets all have a plant-based focus and include fish. The sections below will discuss each diet and what the evidence says about supporting women’s health.

The Mediterranean diet

According to some expertsTrusted Source, the Mediterranean diet is beneficial for weight loss, heart health, and preventing diabetes. ResearchTrusted Source also indicates that the diet may help prevent Alzheimer’s disease.

Women may have more health problems during perimenopause and postmenopause if they have overweight or obesity, according to one 2015 studyTrusted Source.

The study suggests that Spanish women who adhered to the Mediterranean diet were less overweight and that the diet may improve quality of life during menopause.

A Mediterranean diet emphasizes vegetables and fruits, olive oil, nuts, and legumes.

Oily fish is an important part of the diet, as are unrefined grains. Also, some people drink wine as part of the diet.

Foods that people should limit when following a Mediterranean diet include meat and dairy. People should also avoid processed foods and eat as naturally as possible.

According to some researchTrusted Source, eating a diet that restricts sugar, fat, and salt may also help with the symptoms of premenstrual syndrome.

The DASH diet

According to several studiesTrusted Source, the Dietary Approaches to Stop Hypertension (DASH) diet can lower blood pressure and may help people lose weight. Rates of high blood pressure, or hypertension, can increase in women after menopause.

One 2017 studyTrusted Source indicates that women aged 70 years and over maintain better cognitive function when they adhere to a long-term DASH diet.

A 2017 Cochrane reviewTrusted Source suggests that the DASH diet may also reduce cesarean section incidence in women with gestational diabetes.

Women aged 19–50 years who are moderately active need 2,000–2,200Trusted Source calories per day. According to the National Heart, Lung, and Blood InstituteTrusted Source, based on a 2,000-calorie per day diet, the DASH diet has the following goals for daily and weekly servings of food groups:

• 6–8 daily servings of grains
  • One serving is one slice of bread or half a cup of cooked rice.
• a maximum of 6 daily servings of lean meats or poultry, eggs, and fish
  • One serving is 1 ounce (oz) of cooked meat, fish, or poultry or one egg.
• 4–5 daily servings of vegetables
  • One serving is a cup of leafy vegetables or half a cup of raw or cooked vegetables.
• 4–5 daily servings of fruit
  • One serving is a medium piece of fruit or half a cup of frozen or canned fruit.
• 2–3 daily servings of low fat or fat-free dairy products
  • One serving is one cup of milk or 1.5 oz of cheese.
• 2–3 daily servings of fats and oils
  • One serving is a teaspoon of margarine or vegetable oil.
• 4–5 weekly servings of nuts, seeds, beans, and peas
  • One serving is a third of a cup of nuts or half a cup of cooked beans or peas.
• 2,300 mg of sodium daily (or 1,500 mg to lower blood pressure further)
• five or fewer sweet treats weekly

Women may wish to work out their calorie needs and decide whether or not they want to lose weight. They can then adjust the number of servings accordingly.

The MIND diet

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines the Mediterranean and DASH diets.

Adopting the MIND diet may help women as they age, as some studiesTrusted Source suggest that it is associated with reduced cognitive decline and a lower risk of Alzheimer’s disease. The same benefits could also apply to men.

A 2020 study of Iranian women suggests that the participants had a 50% lower risk of breast cancer when they adhered to the MIND diet.

Migraine is more commonTrusted Source in men than women, and one 2020 studyTrusted Source suggests that participants following the MIND diet had less frequent, less severe, and shorter migraine headaches.

The MIND diet emphasizes natural, plant-based foods, much like the DASH and Mediterranean diets. It specifically encourages people to increase their berry and green leafy vegetable intake.

The diet also limits animal-based and high saturated fat foods, especially butter, which people should limit to a tablespoon per day.

According to an article in the Journal of the Academy of Nutrition and Dietetics, other guidelines for the MIND diet include:

• eating at least 3 servings of whole grains, a salad, and one other vegetable each day
• drinking a glass of wine each day
• snacking on nuts most days
• eating beans every other day

The flexitarian diet

A flexitarian diet is a semi-vegetarian diet, in which someone occasionally eats meat or fish.

According to one 2016 reviewTrusted Source, flexitarian diets are more popular with women than men. The review suggests that the diet has benefits for:

• body weight
• blood pressure
• diabetes risk
• inflammatory bowel conditions

People who follow a flexitarian diet base their meals around plant foods but occasionally include animal foods, such as eggs, meat, or fish.

Someone who eats a plant-based diet should ensure that they get essential nutrients, such as vitamin B12. They may need to take a supplement for this purpose.

Summary

There is no particular diet that is best for women. A healthful diet benefits people of all genders and can help preventTrusted Source chronic conditions.

The Mediterranean, DASH, and MIND diets all have a plant-based focus and limit foods such as saturated fats, sugars, and processed foods.

Healthful diets such as these have benefits including a reduced risk of breast cancer, fewer migraine headachesTrusted Source, and fewer problems associated with obesity at menopauseTrusted Source.

Women can also improve their health by getting regular daily exercise, getting adequate sleep, and determining the best stress relief strategies for them.

Source - Medical News Today

Medical Myths: All about arthritis

 This edition of Medical Myths will mark Arthritis Awareness Month by focusing on some of the most long lived half-truths and untruths associated with arthritis. We tackle prevention, supplements, the effects of weather, and more.

In our Medical Myths series, we approach medical misinformation head on. Using expert insight and peer reviewed research to wrestle fact from fiction, MNT brings clarity to the myth riddled world of health journalism.

Arthritis is a condition that results in pain and inflammation in joints. There are two main types: osteoarthritis (OA) and rheumatoid arthritis (RA).

OA — the most commonTrusted Source form of arthritis — occurs when the cartilage that sits between the bones in a joint wears down. People sometimes refer to the condition as “wear and tear” arthritis.

RA occurs when the immune system mistakenly attacks healthy body tissue. It causes damage to the joints but can also affect muscles, connective tissue, tendons, and fibrous tissue.

Arthritis is not an uncommon condition. OA is a leading cause of disability in older adults, affecting an estimated 7%Trusted Source of the global population, which equates to more than 500 million people.

According to the World Health Organization (WHO)Trusted Source, RA is less common but still affects an estimated 0.3–1% of the world’s population. It also tends to appear earlier in life than OA — typically between the ages of 20 and 40 years — and it can severely affect day-to-day activities. The WHO notes, “Within 10 years of onset, at least 50% of patients in developed countries are unable to hold down a full time job.”

Aside from OA and RA, there are several other forms of arthritis, including:

• Juvenile arthritis: This umbrella term describes a group of conditions that affect children.
• Spondyloarthropathies: These autoimmune conditions can attack the joints.
• Systemic lupus erythematosus: This autoimmune condition can affect many tissues of the body, including the joints.
• Gout: In this condition, urate crystals accumulate in joints.
• Infectious and reactive arthritis: This type refers to joint inflammation resulting from an infection.
• Psoriatic arthritis: This condition affects almost one-third of people with psoriasis.

As May is Arthritis Awareness MonthTrusted Source, this edition of Medical Myths will tackle some of the misconceptions that surround arthritis.

1. Only older adults develop arthritis

Arthritis is more common in older adults, but it can affect people of any age. One studyTrusted Source, which took data from the National Health Interview SurveyTrusted Source

Trusted Source

Centers for Disease Control and Prevention (CDC)

•  Governmental authority

Go to source

 in the United States, found that doctors have diagnosed arthritis in 49.7% of adults aged 65 years or older.

However, the researchers also reported that 30.3% of adults aged 45–64 and 7.3% of people aged 18–44 had an arthritis diagnosis. As mentioned above, RA tends to present in people aged 20–40.

2. If your joints hurt, it is arthritis

This is not true. Not all joint pain is arthritis, and not all joint discomfort is a sign that arthritis will develop later. There are many possible causes of pain in and around the joints, including tendinitis, bursitis, and injuries.

3. People with arthritis should not exercise

Exercise is not generally an activity that people with arthritis need to avoid, although they should speak with their doctor before beginning a regimen. Exercise can help maintain range of motion and strength in the joints.

According to the American College of Rheumatology:

“Exercise and arthritis can and should coexist. People with arthritis who exercise regularly have less pain, more energy, improved sleep, and better day-to-day function.”

The organization also suggests that “exercise should be one of the mainstays of treatment for OA of the hip and knee.”

4. Nightshade vegetables worsen arthritis

Nightshade vegetables, which include tomatoes, eggplant, potatoes, and peppers, are embroiled in a long standing arthritis myth. Some people claim that these foods increase arthritis symptoms.

To investigate, Medical News Today spoke with Dr. Brian Schulz, a sports medicine specialist and orthopedic surgeon at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles, CA. He said:

“There is no evidence that nightshade vegetables induce inflammation or worsen arthritis symptoms. However, the Arthritis Foundation does recommend certain anti-inflammatory foods, including oily fish that are rich in omega-3, colorful fruits and vegetables rich in antioxidants, nuts and seeds, and beans.”

5. Heat is better than ice for sore joints

This is not true. In fact, both ice and heat can soothe sore joints. According to Guy’s and St Thomas’s National Health Service (NHS) Foundation Trust in the United Kingdom:

“Used in the right way, heat can help reduce pain and stiffness in joints and muscles. Cold application can help reduce joint inflammation and swelling.”

The Trust explains that people should use heat before exercise, when a joint is stiff, and when they experience pain. Cold can also relieve pain, and it might also be useful if the joint is inflamed, particularly if there is swelling after activity.

6. Arthritis is not preventable

This is a partial myth. It is not possible to prevent every case of arthritis, as some risk factors, such as advancing age, are not modifiable. However, people can eliminate or minimize certain risk factorsTrusted Source to prevent the onset of arthritis or slow its progression.

For instance, people with excess body weight have an increased risk of developing knee OA. Maintaining a moderate weight can lower arthritis risk.

Smoking tobacco is also associated with an increased risk of developing RA. Quitting smoking will reduce the risk and bring a range of other health benefits.

Also, as arthritis can develop following injuries, protecting the joints during sports or other physical activity can help reduce the risk of developing arthritis in later life.

7. After receiving a diagnosis, there is nothing you can do

Thankfully, this is a myth. Although there is often no cure for the disease, its course varies depending on the type of arthritis. Medications are available that can help reduce the symptoms of many types of arthritis and slow disease progression.

People can also adopt certain lifestyle measures to slow the progression of some types of arthritis, such as maintaining a moderate weight, quitting smoking, eating a healthy diet, and getting enough sleep.

8. Glucosamine and chondroitin can cure arthritis

Generally, there is no cure for arthritis. However, glucosamine and chondroitin supplements may help relieve symptoms for some people with OA.

Both glucosamine and chondroitin are structural components of cartilage. They are widely available in supplement form.

MNT spoke with Dr. Orrin Troum, a rheumatologist at Providence Saint John’s Health Center in Santa Monica, CA, who explained why the myth might have arisen:

“Despite the publication of the book by Dr. Jason Theodosakis — The Arthritis Cure — which suggested that glucosamine and chondroitin sulfate could cure arthritis, those claims remain unsubstantiated.”

Researchers have conducted a number of studies investigating both compounds in isolation and in combination, but the results are not clear cut. As an example, a large National Institutes of Health (NIH) studyTrusted Source from 2008 set out to investigate whether glucosamine and chondroitin are effective against knee OA pain.

The researchers studied the effects of glucosamine and chondroitin separately and together, comparing them with a placebo. They also trialed celecoxib — a prescription drug that doctors use to manage OA pain.

Although celecoxib did reduce pain compared with the placebo, the authors concluded that “there were no significant differences between the other treatments tested and placebo.”

However, they noted that for a “subset of participants with moderate-to-severe pain, glucosamine combined with chondroitin sulfate provided statistically significant pain relief compared with placebo.” They pointed out that this subset was too small to draw significant conclusions, though.

According to the National Center for Complementary and Integrative HealthTrusted Source:

“Research results suggest that chondroitin isn’t helpful for pain from OA of the knee or hip. […] It’s unclear whether glucosamine helps with OA knee pain or whether either supplement lessens OA pain in other joints.”

Dr. Troum concluded: “There does appear to be a pain-modulating effect of either glucosamine or chondroitin or when used in combination for some patients that have pain from OA. Since these supplements appear to lack significant side effects, a trial of them may be appropriate for patients seeking pain relief without using traditional prescription medications, such as nonsteroidal anti-inflammatory medications or acetaminophen.”

Dr. Schulz agreed, telling MNT that although some studies show benefits while others do not, “these supplements are relatively safe to take, so I usually recommend having patients try them to see if it works for them.”

9. Weather changes can make arthritis worse

There is a persistent claim that rain and damp weather make arthritis symptoms worse. We will end on this topic because although it sounds as though it should be a myth, there does seem to be some evidence that weather can influence arthritis symptoms. However, it is not conclusive, and the weather does not seem to affect everyone with arthritis.

MNT spoke with Dr. John Tiberi, an orthopedic surgeon who specializes in joint replacement and joint preservation at Cedars-Sinai Kerlan-Jobe Institute. He told us:

“There is not a concrete, conclusive scientific explanation for the effect of weather on the symptoms of arthritis. There are several theories, however, and, anecdotally, patients frequently tell physicians that their symptoms do, in fact, vary with changes in the weather.”

Dr. Troum echoed this message, saying, “Many of my patients can tell when it’s going to rain or when the weather is going to change. I find them, at times, more reliable than the weather report! Patients with inflammatory arthritis or swollen joints frequently can feel the change in barometric pressure, typically the day before the weather changes.”

The exact relationship between weather and arthritis symptoms is not understood, but it does seem to exist to some degree. Aside from detecting barometric changes, Dr. Schulz outlined the theory “that low temperatures affect the viscosity of the joint fluid, which can also make the joint feel stiffer.”

The take home

As this final “myth” demonstrates, despite the prevalence of arthritis, we still have much to learn about it. However, we do know that by maintaining a lifestyle that includes exercise and a nutritious, balanced diet, we can reduce the risk of some types of arthritis and slow their progression.

As scientists continue to investigate these conditions, better treatments are sure to arise. Maybe, if the stars align, we will one day understand why the weather affects arthritis symptoms, too.

Source - Medical News Today