1200 calories , filling and balanced -does it exist?

[Sofasurfingsally]

I am trying to eat a nutritionally balanced, relatively low fat diet.

I want to eat 1200 calories this month and not slip over, as I've lost bugger all on 1400 over the past month. I want to be able to fit in 1200mcg calcium, if possible, and a good mix of healthy carbs and healthy protein. Oh yes, and my 5 (at least) a day.

Can this humanly be achieved, or am I asking the impossible? I'm struggling to work out how.

Yes, it just doesn't leave room for any treats. Are you using myfitnesspal? Personally I find having a rest day (don't go too mad, but have a treat or two) once a week good. Myfitnesspal also offsets exercise against calories so if you do go over, do extra exercise.

Why do you want to go low fat? Fat gives flavour and a feeling of fullness. Sweeteners make you feel hungry.

Lots and lots of veg and salad and then smaller amounts of protein foods like eggs, nuts, cheese milk. Fruit for snacks.

I’m on this 1927/day using Loose it. The key to survival on this diet is exercise. Running for 30 minutes gives you an extra 300 calories to play with, so 2-3 x week let’s me have a treat or a bigger meal. As pp you need to fill up on veggies, and choose wisely. An apple = 100 calories, but a large carrot = 20, But is about the same size. I’ve started having huge salads for lunch with beetroot and carrots. Cut out carbs. And I’ve given up alcohol but am drinking gallons of tea. Good luck!

I'm two weeks into proper calories counting, and I've lost 2 kilos (18 to go!). It's the first time in a long time that I've lost weight, and I've tried a few diets. Low carbing made me feel awful and did nothing.

I'm using Samsung health app, gear watch and slim fast for lunch. Apples for snacking; they're great for sweetness with crunch and interest. Fruit is definitely your friend for snacking.

The best resource for low calorie meals I've found is the BBC good food website. Lots of good, filling meals. Mostly vegetarian if you want filling and low calorie.

My watch is recording my calorie burn (so it's important to keep the app updated with my weight), so I've set a target weight burn and it tells me if I've gone over or under my deficit target for that day. It's the best thing I've found so far. Even tells you how many minutes to walk or cycle to get back on track!

I did it a while ago and found it was mainly about portion control and no booze (for me. I find it easier to eat smaller amounts of things than deny myself big food groups. Does that make sense?).

Are you eating enough? I’m having a lot of success on 1520 a day (was 1620).

Yes, absolutely.

The "filling" part comes with time. I used to feel hungry on 1200/day, now I don't at all. You just have to persevere.

Thank you everyone. My approach is @Rainatnight's approach. I don't want to drop a food group, for a variety of reasons.
I need low fat due to gallstone issues recently.
How do you manage hunger if you lower portions? I've tended to manage mine with extra veg and fruit.

I like the idea of a carrot instead of an apple-I definitely eat lots of fruit each day and probably too much (3-4).

I find the key is protein+healthy fats and enough veg/berries to fill your stomach with volume but low calories. So for example yesterday I had:

Breakfast: 223 calories
Natural yoghurt 150g
Protein granola no added sugar 25g
Blueberries 40g

Lunch: 311 calories
salad leaves, tomatoes, 100g tuna in oil drained, artichoke heart in oil drained, boiled egg white, selection of salady bits like cucumber, pepper etc (some left over from previous night's dinner salad)

Dinner: 441 calories
Green lentil salad with lot of salad veg, some black olives and bits of sundried tomato in oil (drained). You can eat a huge amount of green lentils, they're only 70 calories per 100g (drained), lots of fibre and protein. I baked the trout fillets in the oven and did not add any oil.

• 1,5 trout fillets (150g)

This brought me to 975 calories. I wasn't actually hungry anymore in the evening, despite after dinner family walk and earlier work out but thought it best to eat a tad more so also had:

2 spelt crisp breads (super seeded variety) with 25g ovenbaked pate.

Drinks for the day: sparkling water, tea with total 100ml of milk, chamomile tea, and lots of water.

Total calorie count according to MFP: 1228
Carbs: 22%
Fat: 42%
Protein: 36%

If you want to do things by Maths then try 40o each meal.
Breakfast- porridge and fruit/yoghurt
Lunch - say a chicken salad sandwich
Dinner - fish and green beans
That is roughly 1200 calories

If you can bear to skip breakfast and have brunch instead and do 600 per meal.

I do 300 for breakfast (overnight oats or eggs and tomatoes/mushrooms), 400 for lunch (sandwich or pasta or omelette) and 400/500 for dinner (can be anything really as long as it’s carefully portion controlled. I don’t find it too bad at all. I’m 5’2 and don’t have too much to lose so if I eat much more gab this I won’t lose weight.
I still have treats as well, usually a gin&tonic each night and do some exercise.

Yes! I do this when I need to reel it in after indulging for too long (e.g. holidays, Christmas, wedding weekends..)

I weigh everything out and put in MFP. Usually means basically no breakfast (which is fine for me), and if you want snacks, eat very small meals. Drink lots of water. Here's an idea of what I eat:

11am: Latte with almond milk (60 cals)
12pm: Apple with 1tbsp almond or peanut butter (150 cals)
2pm: Half a pot of low cal soup (love the Covent Garden ones) (120 cals) and a little salad with a type of cheese (e.g. greek, or caprese) (300 cals)
8pm: Pan-fried chicken breast (150 grams) (170 cals), grilled asparagus and brocolli (50 cals to be generous), 100g of rice (130 cals) and a homemade asian style sauce with garlic, honey and soy sauce (50 cals to be generous)
That's actually under 1000, so I'd maybe have a mini-magnum or a big bowl of greek yog with berries for pudding.

If I was exercising that day I'd definitely have the greek yog bowl just after either late afternoon or morning.

When planning meals, go lean protein heavy, pack in the veggies and then add lower calorie carbs like lentils, cous-cous, quinoa.

Avoid a lot of fruit, processed carbs like pasta (so calorie dense) and things like hummus or anything quite nutty.

Why not plan a few days worth and put into my fitness pal and see if it looks about right, see what your big calorie items are and cut in half?

Massive bowl of homemade soups, put lentils in for protein.

Big salads, also with beans I. E Lentils.

Remember a baked potato is only 100 cals - so if you had that with 2% fat cottage cheese and a bowl of lentil soup you'd be stuffed off only 400 cals.

You just need to pick your battles and know what food is worth in terms of calories.

I’d also recommend the Bare Naked noodles - 15 calls for 125g really help fill me up. Also pack out meals with cauliflower or green rice, or puréed spinach

Skip breakfast. Don’t eat til lunchtime.

Black coffee or green tea - no milk.

Veg as a snack

Soups are good, as long as they’re not creamy.

No butter or condiments.

If you’re eating 1200 calories, you’re going to be hungry a LOT. That’s fine. When you feel a bit hungry, remind yourself that this is what a calorie deficit feels like.

You’ll probably get a bit cold, so wear a jumper.

Diet Coke is good for staving off hunger pangs.