A 1,200 calorie per day, low carbohydrate diet is an excellent way to lose weight and or keep it off. The idea is to consume enough calories to keep your body active and healthy without consuming more than needed in a day. Carbohydrates are needed to keep your body fueled with the proper amounts of energy. Reducing carbohydrate consumption ensures that you are not eating too many carbohydrates on a daily basis. An over consumption of carbohydrates can lead to obesity and diabetes in some people.
Lower your carbohydrate consumption
One of the simplest ways to lower carbohydrate and calorie consumption in your diet is to eat half the amount of your regular carbohydrate intake. For instance, eat an open face sandwich loaded with vegetables like lettuce, tomato, onion and cucumber. Eat lean proteins like grilled chicken, turkey, fish, egg whites and an occasional serving of turkey bacon. Minimize the use of fatty condiments like mayonnaise and hollandaise sauce.
Alternatives, substitutions cut calories to 1,200 per day.
Make tasty, low carbohydrate meals like "shell less" tacos. Substitute the taco shell with a large, crisp lettuce leave. Lightly sprinkle reduced fat cheddar cheese, salsa and nonfat sour cream. Another great meal would be a bowl of chili and cooked tofu chunks, instead of rice or nachos.
Crackers vs. bread
Substitute low carbohydrate crackers for bread when eating salads, chili, dips and cheese. The goal is to lessen the amount of carbohydrates you consume without eliminating them completely from your diet. A lunch consisting of a medium size salad with lettuce, shredded carrots, tomato and red onion is less than 200 calories. Add a serving of Smackaroos low carbohydrate crackers for a total of 340 calories. Remember to use low fat salad dressing, a splash of lemon, or vinegar. Have a tall glass of water or a diet soda. This entire meal is under 500 calories. This is a great diet-friendly meal for a 1,200 calorie diet.
Substitutions
Replace pasta and rice with eggplant or squash. For instance, you may be in the mood for a spaghetti dinner, but spaghetti is loaded with carbohydrates. Add lean meat, tofu and or vegetables to the sauce and simmer. Lightly cook a few slices of eggplant in olive oil. Place the eggplant on a plate and pour a healthy serving of sauce over the eggplant.
Eat smart
Add more steamed vegetables to your plate and lessen the carbohydrates. Vegetables are low in calories and fat. Instead of eating two dinner rolls with you baked chicken and string beans, eat one dinner roll and add another serving of string beans to your meal.
Snack time
Snack on fruits, raisins, a spoonful of almonds, and vegetables like baby carrots, celery sticks and broccoli dipped in low fat ranch dressing. Snack on a half bowl of pineapple cottage cheese or add raisins and sunflower seeds to a half bowl of low fat cottage cheese. Fruit salad is a great low calorie, low fat snack. Toss seedless grapes, apple wedges, raisins and fresh pineapples in a bowl and enjoy.
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