1200 cal diet...is this okay? I'm new and confused about where to begin.

My stats are: 17 years old, 5ft 5inch and 162lbs

I want to get down to 140lbs. I've reduced my calorie intake to about 1200 cals in theory. In practice I'm struggling to get it this high. I'm roughly eating 1000 - 1100 a day. Before dieting I would only eat around 1800 at the most.

I was wondering if 1200 is to low to start a diet on? I've heard that starting to low means you have nowhere to go when you need to decrease your calorie intake further to lose a bit more weight. I'm a veggie and a lot of quorn is very low fat and low calories which is where I'm failing to pick up the extra calories.

Any advice would be appreciated.

Thank you

No, 1200 is not enough.

The 1200 minimum is based on an average height, average weight, middle aged, sedentary woman.  Which you are not.  You are under 21, and are likely burning well over 2000 a day just being alive, if you weren't losing weight with 1800 calories, you may have slowed your metabolism by undereating, or are possibly eating more than you realise.

I would suggest eating at least 1800 calories (probably closer to 2000) and adding exercise to lose weight, rather than attempting to slash your intake to an unhealthy low.  Adding both strength and cardio is the most effective way to lose weight and tone your existing muscle (so that once you lose some fat, you have some nice toned muscle under to show off).

As a vegetarian, it is easy for you to get quality calories by eating healthy fats (nuts, avocados, oils) which will help you feel full, fibre and protein by eating beans, lentils and other complex carbs (split peas, bulgar wheat, brown rice, qinoa).  Make sure that you are eating a varied diet so that you get all the necessary nutrients.

Start with this link which is aimed specifically at people under 21 whose energy/nutrition needs are different from older people.  http://www.bcm.edu/cnrc/bodycomp/bmiz2.html  Entering your stats and assuming a low level of activity you'll find you need about 2360 cals a day to maintain your weight.  So you could start losing weight on 1600-1800 quite easily.  In that light 1000-1100 is obviously far too low and you'd not only be putting your health at risk but you may find you're also not losing weight.   The bare minimum for a sedentary lightweight teen is 1500 cals.

If you're vegetarian, you can get extra calories from oils/fats, nuts, seeds, dried fruit, avocados and a larger portions of things like beans, pasta, rice and wholemeal bread.

To boost your metabolism try to get half an hour to one hour of activity each day.... Eat regularly i.e. don't skip meals, especially breakfast....  And drink plenty of fluids ie. 1 or 2 extra litres of water a day.

Original Post by thermal:

The 1200 minimum is based on an average height, average weight, middle aged, sedentary woman. 

1200 is the minimum for a very short, very petite, sedentary woman.

Original Post by little_muse:

In practice I'm struggling to get it this high. I'm roughly eating 1000 - 1100 a day. Before dieting I would only eat around 1800 at the most.

How is it that you used to be able to eat 1800 calories a day and now you can't get to 1200? 

Original Post by floggingsully:

Original Post by little_muse:

In practice I'm struggling to get it this high. I'm roughly eating 1000 - 1100 a day. Before dieting I would only eat around 1800 at the most.

How is it that you used to be able to eat 1800 calories a day and now you can't get to 1200? 

 I understand this, when I first started counting, I was so nurotic about anything that seemed high calorie, that I would end up cutting and cutting and cutting (ie, I don't NEED condiments, they are empty calories, I can eat the lower calorie version, if I can cut 100 calories here than that's good) to the point of undereating, and it's easy to fill on super low calorie stuff, especially if you're a vegetarian, veggies have very little caloric value.

The point is, plan out your day before, so you don't snack on carrots all day and then realise at 6 pm that you have been undereating all day, add in some higher calorie fillers throughout the day, and it will be easier to get enough calories.

Because once I stopped eating the bad stuff I found I actually didn't eat that much...I eat a lot of veggies for dinner, salads for lunch...that never adds up to much. It was the bad snacks in between that made the calories rise.

Thank you! I was worried I had sounded weird in my post about not reaching 1200 when i used to eat 1800. Your advise is really helpful - thanks again!

Original Post by floggingsully:
How is it that you used to be able to eat 1800 calories a day and now you can't get to 1200? 

 

It's pretty common when you start to eat less than your usually caloric intake you don't feel as hungry for awhile.  I don't know why but I had the same issue.