nutritional requirements and weight loss

Question
Hi Mary, I'm a 23 year old female, small frame, 5'5 inches tall, and I weigh 139 pounds, I'd like to lose 14 pounds and go down to my goal weight of 125 pounds at a rate of 1.5-2 pounds a week, and I'd like to develop healthier eating and exercise habits in the process. I've recently quit smoking after being a smoker for 3 years, so I feel like I really need to rebuild my health and body, and bring some color back to my cheeks. I've decided to go on a 1200kcal eating plan and am incorporating 60mins of brisk walking daily into my exercise plan.

My main concern is, how will I be able to meet all my nutritional needs at a diet of 1200kcal? What kind of fruits and veges should I go for, and what would be the best source of protein (I love beef and tempeh) and how should be consumed in my case?

Would it be healthy to just consume fruits and veges for one whole month to detox my system from all the nicotine? My complexion has suffered and is all pale with dark circles around my eyes and dry lips.

A final question, what supplements should I take to ensure my body will be recieving adequate minerals and vitamins? I am currently taking iron tablets (i'm anaemic and they have helped me immensely) and vitamin C, as well as vitamin B2.
Please advise, thanks.


Answer
Hello Fifi,
You have my sincere congratulations on quitting smoking... this is a huge success.  I applaud you.

With respect to your questions:
a) You are not overweight.  Consider that weight loss will be slow.  
b) Should you limit your calories to 1200 a day?  My answer is firmly "NO" I do not advise limiting calories in any way because it makes one feel like they are being punished for eating... which makes no sense.  My preferred plan is to eat high protein, low carb with no breads, cakes, cookies, sugars or artificial sweeteners (you can read my other answers for a detailed list of eating suggestions).  
c) would it be healthy to consume fruits and vegetables for a month to detox?  I do not believe that eating fruits and vegetables alone is healthy... in fact, I avoid fruit due to the fact that almost all fruits have a high glycemic index.  Consider that your body will automatically start to detox the nicotine just by you no longer smoking.  
d) your complexion will improve if you include healthy olive oil in your eating program.
e) what are the best sources of protein?  In my opinion, all protein is great except dairy or soy based (this would include tempeh).  My favorite protein sources are eggs, lamb, beef and nuts.
f) your supplements sound fine.

Please be kind, admiring and loving to yourself.  You have already made a major and positive shift in your health by stopping smoking.  Be patient as you seek to see results in your weight.

Best,
Mary Jo

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