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1200 CALORIE DIET
A 1200 kcal/day diet for an adult is a calorie-restricted meal plan for weight reduction and should not be made a way of life. National institute for Nutrition, recommends a healthy 1900Kcal/day for a woman (sedentary) and 2300Kcals/day for Men (Sedentary). Very low calorie diets i.e. below 1000Kcal/day should be under special supervision only. If you have been recommended to go on the 1200 calorie diet, this what your day’s food chart should ideally look like:
Burning the body fat in order to slim down requires a suitable diet plan. A 1200 Calorie Diet Plan is such an eating plan that restricts your total calorie count per day within 1200 calories. A recommended 1200 calorie diet plan covers the major nutrient filled food groups like carbohydrates, protein, fat, each contributing only allowed percentages so that the entire meal plan together reaches the calorie limit.
This diet plan looks for meeting the minimum basic nutrient requirement of an adult, which usually varies from 1200 – 1800 calories. The goals of this plan are to give the body a balanced nutrition within this limited calorie diet plan and increase the fat burning process of the body. Breakfast Is the morning cup of tea a custom for you? By all means, indulge in a cup but try cutting down on sugar. Breakfast is the most important meal of the day and you must fuel up well. You can start your day with a glass or milk or even buttermilk.
Breakfast (266 calories)
Avocado-Egg Toast
1. 1 slice whole-grain bread
2. 1/4 medium avocado
3. 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
4. Top egg with a pinch of salt and pepper (1/16 tsp. each)
5. 1 clementine
Morning Snack (61 calories)
1. 1/3 cup blueberries
2. 1/4 cup plain non-fat Greek yogurt
Lunch Make sure your lunch is wholesome with enough carbs, protein and essential fats.Whole grains, cereals, dairy products along with seasonal vegetables should make an ideal mix on your plate.
Lunch (341 calories)
1. 2 cups Ravioli & Vegetable Soup
2. 1 Tomato-Cheddar Cheese Toast
Evening Snack It is good to give your body a nutritional boost between lunchtime and dinner. Make sure you snack light and keep portions small. Snacking heavily towards the evening can kill your appetite for dinner.
Evening Snack (93 calories)
1. 3 Tbsp. hummus
3. 1 cup sliced cucumber
Dinner As the popular adage goes, one should eat dinner like a beggar – small portions that are light on the stomach. Always eat at least three hours before turning in, to facilitate digestion. Consuming a small glass of milk before sleeping is known to induce better sleep.
Dinner (451 calories)
Salmon & Vegetables
1. 4 oz. baked salmon
2. 1 cup roasted Brussels sprouts
3. 1/2 cup brown rice
4. 1 Tbsp. walnuts
5. Salt and pepper to taste (1/8 tsp. each)
6. Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with salt to taste (1/8 tsp.).
Recommended Features of a 1200 calorie diet plan
It should contain complex carbohydrates, enough proteins, vitamins and minerals. One prime factor here is to include the major food groups so that the calorie deficit won’t make the body feel exhausted or undernourished. The diet plan should include complex carbs and proteins to provide enough energy. Here’s a recommended 1200 calorie diet plan that you can follow.
Diet Basics
When following a low-calorie diet, it’s important to eat regularly for hunger control. Your 1,200-calorie Indian diet should include three meals and two snacks. To keep calories under control, each meal should contain around 300 calories, leaving 150 calories for your snacks. Your diet should consist primarily of fresh fruits and vegetables, whole grains, legumes and low-fat dairy, as well as eggs, poultry, seafood and lean meats if you include them in your diet to make sure you meet your vitamin and mineral needs.
There are many ways to lose weight such as diet and exercise. However, not many would be able to exercise regularly due to their busy schedule. Luckily, for such people, there is the perfect Diet Plan, which helps you lose upto 5 to 7 kgs in under 1 week of time without losing your health. This diet program is scientifically proven to reduce the extra pounds within just 7 days of time. But, a lot of people who lose weight will automatically gain weight in the following weeks if they are not following a strict diet plan.
Benefits of the 1200 Cal Diet Plan
- You can cby eating the foods you love.
- Quick weight reduction is possible.
- The best way to lose weight is by lowering the calorie intake.
Risks
- If you’re physically very active, then you should stay away from this low calorie diet or else you’ll see more damage than good.
- If not followed with discipline, then this diet plan may lead to poor results.
- Limiting calories beneath your minimum daily calorie needs may lead to nutrient deficiency. You may feel weak, confused and loss of appetite.
