Most dietitians agree that calorie control is the key to successful weight loss. For a calorie controlled diet to work, it must be sustainable; one that fits into your present lifestyle, allowing you to live a normal life on normal foods without feeling deprived while you are achieving your health and weight loss goals. Low calorie diets are designed to create an energy deficit which causes your body to burn stored fat resulting in weight loss.

To determine the right caloric intake for yourself, you need to consider your age, height, current weight and activity level. There is no magic diet for everyone; some people require more than 1200 calorie per day. If a 1200 calorie diet gives you a low energy level, raising your calorie intake to 1500 calories is the beast answer. As men are more muscular and need more calories for daily activities, it is usually not recommended they reduce their calories below 1200 calories. If you eat less than 1200 calories per day, you will benefit from a nutritional supplement. Vitamins, minerals, electrolytes and trace elements are necessary especially when dieting.

Many men I know do not cope well with low calorie diets as someone else is cooking their meals or they depend on store bought meals and takeaways. To see good results, you have to watch portion sizes and choose healthier alternatives such as fresh and unprocessed foods, fruit, vegetables, whole grains, legumes and lean proteins.

As a guide, you will need :

8 oz of proetin . Choose fish, chicken and turkey. Remove all skin and trim all visible fats. These may be broiled, baked, braised or pan-fried. A small amount of canola, corn or olive oil is allowed for cooking. The protein meal will provide you approximately 480 calories.

6 cups of greens. These will provide the fibre and bulk to reduce hunger and promote regularity. Salad dressing should consist of 1 1/2 tablespoon of virgin olive oil, unlimited amount of vinegar, and a sprinkling of iodized salt and pepper. When including fruits in your calorie controlled diet, exchange a small fruit for 3 cups of salads or vegetables. Solid fruits like apples, peaches, pears are the good choices. Eat oranges, strawberry and grapes sparingly. Avoid juicy choices like watermelon and pineapple; and dried fruits like raisins which have a high glycemic index.

Always drink 6 to 8 glasses of water throughout the day, it keeps you well hydrated and feeling full thus you are less likely to reach for snacks. Avoid sweetened beverages and alcohol.

A sample of 1200 calories diet plan for man:

Breakfast

2 slices wholemeal bread

1 tablespoon peanut butter

1 banana

Mid-morning Snack

20 almonds

1 apple

Lunch

3 oz tuna

2 slices of rye bread

2 cups raw vegetable crudits (carrot, red pepper, celery, tomato)

1 tablespoon low fat mayonnaise

1 small orange

Mid-afternoon Snack

8 oz low fat yogurt

Dinner

3 oz grilled, baked or broiled skinless chicken breast

1 cup cooked broccoli or any vegetables of your choice

Salad with 1 cup lettuce, cup cherry tomatoes, cup grated carrot

2 teaspoons olive oil and balsamic vinegar

2/3 cup brown rice

Evening Snack

1 cup low fat milk

It is alright if you slip up and fall off the healthy foods wagon, do not punish yourself if you fail. Weight loss need not be a lonely journey; get support and encouragement from those around you, and making small gradual changes in your eating habits will definitely increase your chances of success.

Sticking to a low calorie diet that allows you to eat something of sustenance besides salads and fruit is a nearly impossible challenge. Most low calorie diets cause the dieter to lose weight because of its drastically low calorie intake, but leave the dieter lethargic and malnourished.

Integrating a healthy, balanced diet into 1200 calories isn’t an impossible feat, but requires careful organization. First, ask your nutritionist, dietician or doctor if a 1200 meal plan is ideal for you. 1200 calorie diets should not be sustained for lengthy periods, but can be a good starting point towards proper nutrition.

A favorite Italian magazine of mine, called “Starbene,” recently proposed a well-balanced and nutritious diet plan tweaked to 1200 1300 calories. The diet and serving sizes are ideal for women and are realistic and filling, without leaving the dieter hungry or deprived.

EVERDAY STAPLES

Breakfast-A small cup of coffee, sweetened with sugar and a non-fat glass of milk plus a 3.5oz (100 gram) fat-free yogurt, along with one slice of whole wheat toast slathered with a teaspoon of unsweetened fruit jam.

Condiments-The only permitted condiment is 4-5 daily teaspoons of extra virgin olive oil, used either in cooking, or as a flavor enhancer for food and salads.

Fruit_Three 5.2 oz (150 gram) )portions of fresh, seasonal fruit. Dried fruit is not permitted in this diet, due to its high sugar content.

Starches-2.45 oz (70 grams) of starches are permitted each during lunch and dinner. The dieter can choose from breads, rice, pasta, or potatoes.

Vegetables-Four to six servings of vegetables, either grilled, steamed, boiled or sauteed, as snacks or side dishes.

LUNCH AND DINNER ADD-ONS

Meats-Three 4.2 oz (120 gram) portions of meat per week, alternating between ultra-lean cuts of red and white meat.

Fish-Three 5.2 oz (150 gram) servings of all types of fish per week, avoiding those conserved in oil.

Cheeses-Three 3.5 oz (100 gram)portions of fresh, spreadable cheeses and a total of 2.1 oz (60 grams) of hard cheeses per week.

Cold Cuts-Two 2.1 oz (60 gram) servings of lean cold cuts per week, with visible fat removed.

Legumes- Two 2.8 oz (80 grams) of lentils including chickpeas, peas, and lentils twice a week.

Eggs-Two eggs once a week are allowed, scrambled, poached, raw or prepared in an omelet.

Beverages-The only beverage permitted is water.

The success of this diet is based on its strong emphasis on single dishes that blend carbohydrates and proteins with elements of all the food groups. Examples of good lunch and dinner meal choices that work with this plan can include:

*Linguine with Seafood*- 2.1 oz (60 grams) of linguine pasta tossed in fresh tomato with a few grilled shrimps, crab meat, mussels and clams.

*Pitas filled with Tofu and Vegetables*-

*Chicken and Rice Mixed with Middle Eastern Spices*-Grilled chicken pieces with basmati rice and Middle Eastern spices.

Sticking to an ultra-light menu can work out to be truly tasty, nutritious and healthy. To stick to the above plan, be sure to weigh the food prior to consumption to ensure that you are staying within the correct portion sizes.