Why is nutritional adequacy difficult to achieve on fewer than 1200 kcalories per day?

Answer 1

Nutritional adequacy is difficult to achieve on fewer than 1200 kcalories a day, and most healthy adults need never consume any less than that. A plan that provides an adequate intake supports a healthier and more successful weight loss than a restrictive plan that creates feelings of starvation and deprivation, which can lead to an irresistible urge to binge.
Such an intake would allow most people to lose weight and still meet their nutrient needs with careful, low-kcalorie, nutrient-dense food selections. Healthy eating patterns for weight loss should provide all of the needed nutrients in the form of fresh fruits and vegetables; low-fat milk products or substitutes; legumes; small amounts of lean protein foods; nuts; and whole grains. These foods are necessary for adequate protein, carbohydrate, fiber, vitamins, and minerals and are generally associated with leanness. They are also best for managing weight.
Wholesome, high-fiber, unprocessed or lightly processed foods offer bulk and satiety for fewer kcalories than smooth, quickly consumed refined foods. Thus, choosing whole grains and fiber-rich vegetables in place of most refined grains and added sugars benefits both weight and nutrition.
Choose fats sensibly by avoiding most solid fats and including enough unsaturated oils to support health but not so much as to oversupply kcalories. Nuts provide unsaturated fat and protein, and people who regularly eat nuts often maintain a healthy body weight. Lean meats or other low-fat protein sources also play important roles in weight loss and provide satiety. Sufficient protein foods may also help to preserve lean tissue, including muscle tissue, during weight loss.
A dietary supplement providing vitamins and minerals—especially iron and calcium for women—at or below 100 percent of the Daily Values can help people following low-kcalorie eating patterns to achieve nutrient adequacy. A person who plans resolutely to include all of the foods from each group needed each day will be satisfied, be well-nourished, and have little appetite left for high-kcalorie treats.