What foods should I avoid on a 1200 calorie plan?

What foods should I avoid on a 1200 calorie plan? When calories are limited, food choices matter more because calorie-dense items can quickly derail your daily target.

On a 1200-calorie plan, the main goal is maximizing nutrition and satiety per calorie because the budget is tight. Very calorie-dense but low-satiety items like sugary drinks, large bakery items, fried fast food, and heavy desserts can quickly consume most of the day’s calories. Large servings of oils, butter, creamy sauces, and full-fat specialty coffee drinks also add up fast without much volume. Highly processed snacks such as chips, candies, and pastries combine refined carbs and fats in a way that makes staying in control harder. Choosing lean proteins, high-fiber produce, and measured portions of whole grains and healthy fats will make a low-calorie plan more sustainable.

To see how a 1200-calorie plan compares to your personal needs, use our calorie intake calculator to estimate maintenance calories and an appropriate deficit.

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