1200 Calorie Diet for Lowering Triglycerides

Triglycerides are fats made by the body and elevated by a diet high in fat or processed foods. High triglycerides can lead to obesity and long-term illnesses like diabetes and heart disease. Eating a 1,200-calorie-per-day diet can help you lower triglycerides and lose weight.

Eat Fruit

Include fruit in your diet to decrease fatty triglycerides. Citrus fruits such as grapefruit and oranges have 100 or fewer calories for a 3 to 5 oz. serving. Fruits such as watermelon and grapes contribute to hydration and will increase the processing of fats through the liver. Because apples have only 80 calories and very little fat, they can be eaten as part of a healthy, fat-free diet. Eat up to four servings of fruit daily on a 1,200-calorie diet.

Vegetables

Vegetables are full of nutrients and fiber that bind triglycerides and eliminate them from the body as waste. Eat greens such as broccoli, cabbage, Brussels sprouts and spinach. At 40 calories and less than 5 g of fat per serving, they are a healthy and nutritious part of a 1,200-calorie diet. Lettuce and cucumbers have little or no fat and have less than 20 calories per 4 oz. serving. These foods can be eaten in abundance on a low-calorie diet. Eat up to five servings of salads and vegetables as a meal supplement or as a between-meal snack.

Drink Up

Water and low-calorie nutritious drinks can help increase liver function and clear triglycerides from the bloodstream. A healthy diet should consist of at least 64 oz. of water every day in order to fill your stomach and flush fat. Add a teaspoon of lemon to water for additional cleansing. Drinks such as green tea, grapefruit juice and tomato juice have few calories and are nutritious as well. Because high-calorie drinks can lead to excess glucose that create fat stores, avoid these beverages on a 1,200-calorie-per-day diet.

Whole Grains and Dairy Products

Eat low-calorie whole-grain breads to keep calorie count low. Regular bread is usually about 200 calories per slice, whereas whole-grain thin-sliced breads are as little as 60 to 80 calories. Eat a slice of toast with breakfast and a turkey sandwich for lunch to meet caloric needs. Avoid whole milk at about 180 calories per cup, and drink skim with only 80 or fewer. Skim milk will help cut down on fat that may lead to triglyceride accumulation as well.

Protein Sources

Lean meat such as 3 to 5 oz. of chicken, pork, beef or fish are as little as 180 calories and 5 g of fat. Meats should be boiled, baked, broiled or grilled to help eliminate fat. Fish such as mackerel, salmon and halibut contain high-density lipoprotein (HDL), or good fats, that can help eliminate triglycerides from the blood. Soy is also high in protein and is helpful for lowering triglyceride levels. Eat 3 to 5 oz. of soy, lean meat, or fish once or twice for breakfast, lunch or dinner to supplement a 1,200-calorie diet.