According to the American Dietetic Association, a calorie level of 1,200 is the lowest amount that any adult should achieve in order to meet the daily requirements for all vitamins, minerals and macronutrients. Generally speaking, 1,200 calories is the level that a small woman would need to consume on a daily basis to maintain a certain weight. For many others, including larger women and all men, this calorie level would likely produce a weight loss.
The 1,200 Calorie Diet may also be called the 1200 calorie diabetic exchange diet, as it was originally developed for diabetics to appropriately manage carbohydrate intake.
Diabetes and Weight Loss
Even though it has been proven that losing weight can help lower blood sugar levels and improves overall health, if you are diabetic, it is best to talk with your doctor about a weight loss plan for you. Dieting can be difficult enough for those who don’t have diabetes, but weight loss plans for diabetics have to take into consideration things like:
- Blood sugar
- Insulin
- Medications
It’s not as simple as saying, “I’m going to follow the 1200 calorie ADA diet.”
The 1200 Calorie diet may also be too restrictive for people with high calorie demands, such as athletes. As with any diet, optimal results for health and weight control are achieved when a healthy diet plan is combined with a sensible exercise program and healthy lifestyle changes. Any diet may have the potential to be harmful for some people, so consultation with a health care provider before starting a diet plan and exercise program is recommended.
DA did recommend a specific 1200 calorie diet plan it would not only include cutting calories but would also include the addition of regular exercise to your daily life. The National Institute of Health reports that according to a study they conducted, “[…] if someone with diabetes loses 5 percent to 10 percent of their weight, they will significantly reduce their blood sugar.”
Most diabetics know there are benefits to losing weight, but the actual losing of the weight is not quite as simple as it sounds. In fact, many overweight diabetics find it difficult to lose weight. To throw their hands up in surrender and do nothing puts them at a higher risk for heart disease, hypertension and other chronic health conditions, and to continue life with the extra weight also requires them to take more insulin.
In desperation, it can be tempting to fall prey to fad diets and their hype about losing weight fast, but that is not the answer. Diabetics need exercise and a healthy balanced diet to help get their blood sugar under control during the weight loss process. With all the health factors involved, any weight loss attempt a diabetic follows should adhere to the following guidelines:
Guidelines for Diabetic Diet
- Talk to your doctor or dietician before starting any diet or weight loss plan.
- Don’t skip meals. Eat small meals spread throughout the day. Skipping meals can prove harmful to a diabetic, and may even be counterproductive in your weigh loss attempts. If you skip meals often, it will actually make your blood sugar drop and your body will respond by holding onto the body fat.
- Eat lower fat foods. This is easier than ever with all the low-fat options available on store shelves. Reducing fat will cut calories from your diet. As a result, you’ll drop unwanted weight.
- Use artificial sweeteners or no sweeteners at all.
- Limit sugar free desserts. Even though they are lower in sugar they are often high in fat. These are empty calories you’ll want to avoid if you are trying to lose weight.
- Regular exercise –this is another question for you to ask your doctor. Not every form of exercise is right for each person’s situation. Your doctor will know your medical history, overall health and what is best for a diabetic person of your age and how to keep your blood sugar stabilized.
DA did recommend a specific 1200 calorie diet plan it would not only include cutting calories but would also include the addition of regular exercise to your daily life. The National Institute of Health reports that according to a study they conducted, “[…] if someone with diabetes loses 5 percent to 10 percent of their weight, they will significantly reduce their blood sugar.”
Most diabetics know there are benefits to losing weight, but the actual losing of the weight is not quite as simple as it sounds. In fact, many overweight diabetics find it difficult to lose weight. To throw their hands up in surrender and do nothing puts them at a higher risk for heart disease, hypertension and other chronic health conditions, and to continue life with the extra weight also requires them to take more insulin.
In desperation, it can be tempting to fall prey to fad diets and their hype about losing weight fast, but that is not the answer. Diabetics need exercise and a healthy balanced diet to help get their blood sugar under control during the weight loss process. With all the health factors involved, any weight loss attempt a diabetic follows should adhere to the following guidelines:
Guidelines for Diabetic Diet
- Talk to your doctor or dietician before starting any diet or weight loss plan.
- Don’t skip meals. Eat small meals spread throughout the day. Skipping meals can prove harmful to a diabetic, and may even be counterproductive in your weigh loss attempts. If you skip meals often, it will actually make your blood sugar drop and your body will respond by holding onto the body fat.
- Eat lower fat foods. This is easier than ever with all the low-fat options available on store shelves. Reducing fat will cut calories from your diet. As a result, you’ll drop unwanted weight.
- Use artificial sweeteners or no sweeteners at all.
- Limit sugar free desserts. Even though they are lower in sugar they are often high in fat. These are empty calories you’ll want to avoid if you are trying to lose weight.
- Regular exercise –this is another question for you to ask your doctor. Not every form of exercise is right for each person’s situation. Your doctor will know your medical history, overall health and what is best for a diabetic person of your age and how to keep your blood sugar stabilized.
Benefits of Losing Weight for Diabetics
While these guidelines are basic in nature, your doctor can fill in the specifics. The American Diabetes Association says that losing even ten or 15 pounds provides possible benefits like:
- Lowering blood sugar
- Reducing blood pressure
- Improved cholesterol levels
- Less stress on hips, knees, ankles, and feet
Why Not Skip Meals?
Our logic tells us that skipping a meal will help us lose weight, but for a diabetic this can change the balance of blood sugar, insulin and medications you may be taking. If you feel overwhelmed by the thought of eating several times throughout the day, designing your own diabetic menu, and trying to stay within a calorie limit, you may want to ask your doctor about some of the low-calorie diet plans that offer meals with the diabetic in mind such as:
- Medifast
- Nutrisystem Diabetic
If you can’t afford this option, everything you need for a healthy, low cal diabetic diet can be found on your grocery store shelves. Talk with your doctor about how many calories are right for you and make up your own meal plans. It helps to make large amounts and to store them in single serving containers in the freezer. This way, you’re equipped to eat the suggested small meals throughout the day, lose weight and hold onto some of the money in your pocket.
Macronutrient Composition
The major macronutrients that supply calories, or energy, are carbohydrates, protein, and fat. The American Diabetes Association recommends that the American diet be composed of 50 percent carbohydrates, 20 percent protein and 30 percent fat.
Starches
The 1,200 Calorie Diet encourages five servings of starchy foods, such as one slice of bread or one-half cup of rice. The starches are divided so that a person eats one serving at breakfast and two servings each at lunch and dinner. Starches include grain products such as wheat and oatmeal, and also include starchy vegetables such as potatoes. Whole grains are preferred but do not affect calorie levels.
Fruit
One serving of fresh fruit is encouraged at each meal, for a total of three servings a day. Canned fruits may also be used, but many contain syrup or sugar, so the calorie contribution would exceed the recommended intake from fruit. Fruits packed in fruit juice and drained are preferred to keep calorie levels in check.
Nonstarchy Vegetables
At least two servings of nonstarchy vegetables are encouraged each day, such as leafy greens. These foods do contain calories, so serving sizes should be monitored. A serving of a vegetable equals 1 cup of raw vegetables and one-half cup of cooked.
Milk
Low-fat or skim milk is encouraged to reduce daily calorie intake. Two servings are encouraged each day. One serving can be consumed at the breakfast meal and the other with an afternoon or evening snack.
Meats/Protein Foods
One ounce of meat, poultry or fish is considered a serving size. To get the appropriate amount of protein per day without exceeding calorie limits, 2 ounces of meat–or a lean substitute such as dried beans–is encouraged at both lunch and dinner
Fat
Generally, one serving of fat is equal to a tablespoon, such as one tablespoon of margarine or oil. Four servings are allowed each day with the 1,200 Calorie Diet, and this includes fat that is added during preparation and cooking. One tablespoon is allowed for both breakfast and lunch, and 2 tablespoons for dinner. A variation of the diet would allow 1 tablespoon at each meal plus 1 tablespoon at the afternoon or evening snack.
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3. March 2010 at 2:47 pm
I agree! If you have any physical problems, then you should definitely consult your doctor before changing your diet drastically. Good article. Even if I’m not diabetic, I learned something about food here. Thanks!