The 1200 Calorie Meal Plan:The 1200 Calorie Meal Plan:
The secret to maintaining healthy body weight lies in a planned calorie intake that will boost metabolism and induce fat burning. Boosting the metabolic rate is vital for weight loss and it can be done with the home remedies to boost metabolism. This can also be achieved with our new 1200 calorie diet plan. A 1200 Cal meal plan can never go wrong, but the result will definitely depend on what you eat. You cannot take in your stipulated 1200 Cal from junk food, fries, sugary treats and chocolates and expect to see effective results. It should be a well-balanced and nutritious diet, containing all the vital vitamins, minerals, essential fats, and nutrients or else your body can get seriously messed up and the effects will be reflected in your lifeless, limp hair, dull, rough skin along with extreme tiredness and lethargy.
Why 1200 Cal is the Magic Number?
Well, the requirement of every individual is different, and a diet for effective weight loss should be based on several factors such as activity level, age, sex, weight, height, metabolism and medical condition. Therefore, it is best to calculate your BMR (Basal Metabolic rate) that will help determine the minimum calorie requirement of your body.
The basic mechanism of weight loss is to create a calorie deficit in the body by eating fewer calories with a balanced diet chart. A minimum of 1200-1800 calorie is the basic requirement of the body and reducing calorie intake below that will signal the brain to slow down metabolism and the body will start conserving fat and extract energy from muscles instead.
Identifying the Right Calories
Calories are the most important factor that determines both weight gain and weight loss, and a healthy weight loss plan creates a safe calorie deficit to promote weight loss. The game of weight loss is all about calorie intake and calories burnt. In case of weight balance, all calories are same, but when it comes to overall health, all calories are not the same. The three main sources of calories are fats, carbohydrates, and proteins. Sources of unhealthy saturated fats are butter, cheese and fatty cuts of meats; whereas sources of healthy unsaturated fats are nuts, vegetable oils, olives and seafood. Just like healthy and unhealthy fats, there are healthy and unhealthy carbs as well.
Simple carbs like white rice, sugar, white flour, soda, fruit juices and baked goods are the ones that make you fat. Complex carbohydrates such as brown rice, wheat flour, beans, lentils, legumes, fruits and vegetables aid in weight loss. Proteins are necessary for increasing muscle mass, and the best low saturated fat natural sources of protein are egg whites and low-fat dairy. So, it is important to identify the good and the bad calories and include the right foods in your 1200 calorie Indian diet plan to make it healthy and balanced.
How to Plan Your Own 1200 Calorie Diet Menu?
appeal,as you are here and I hop you will find best of me in returns when you are going to leave this page pls check out any 1 of 4ads showing on this page,If you do it i will be thankful to you.Well, it must have been heard millions of times by now that the secret to a beautifully chiseled figure is 5-6 small meals per day rather than 3 heavy ones that all of us usually have. The small healthy meals at short intervals help in boosting up metabolism thereby burning more calories. The basic idea of the 1200 Calorie meal plan is the same.
We must divide the 1200 calories into 6 meals consisting of 3 meals (breakfast, lunch, dinner) of 300 calories each which comes to a total of 900 calories. The remaining 300 calories should consist of healthy snacks and beverages that will be spread throughout the day. Try to stick to unprocessed, whole foods such as fresh fruits, green leafy vegetables, whole grains, dairy and poultry for meals as well as snacks. Avoid processed foods, starchy vegetables such as potatoes, cabbage, and cauliflower. You can take calcium and multivitamin supplements along with this diet. In many cases though, a strict diet throughout the day is often ruined due to late night food cravings.
A Generalized 1200 Cal Diet Menu for Weight Loss:
Here, I have provided a sample 1200 calorie Indian diet plan for weight loss including both vegetarian and non-vegetarian dishes that will help you get an idea of what it ideally looks like and what portions you are supposed to eat. But it must be kept in mind that this is a generalized diet chart that may or may not suit the requirements of everyone in which case you should consult your dietician to know more about the 1200 calorie diet plan.
Click below picture link to download plan Recipes in a chart.
Following is a Generalized 1200 Cal Vegetarian Diet Chart:
Vegetarians have a wide range of option in this diet as they can include vegetables, lentils, pulses, cottage cheese (paneer) and yogurt on their menu as a source of protein, vitamins and nutrients. The Vegetarian diet includes:
Timing Foods To Eat CaloriesEarly Morning Lukewarm Water with Lemon 1 glass 0 Tea without Sugar + 2 Biscuits 90Breakfast 2 Rotis + 1/2 cup Paneer Curry 330 OR Brown Bread Upma 1 plate + Milk 1 cup 300Mid-Morning 1 Banana/1/2 cup Melon/20 Grapes 50Lunch Brown Rice 1 cup (195 gm) + Mixed Vegetables 1/2 cup + Salad 1 bowl + Raita 1 small bowl 345Evening Butter Milk 1 cup 35Dinner 2 Rotis + Vegetable Soup 1 bowl + Salad 1 bowl 370 Total 1220/1190 CalFollowing is a Generalized 1200 Cal Non-vegetarian Diet Chart:
The 1200 Cal non-vegetarian diet chart is almost identical to the vegetarian diet with the exception of eggs, chicken and fish that are included in breakfast, lunch and dinner. It’s best to stay away from red meat because of the high level of saturated fats. It’s certainly not a good option for those trying to lose weight.
Timing Foods To Eat CaloriesEarly Morning Lukewarm Water with Lemon 1 glass 0 Tea without Sugar + 2 Biscuits 90Breakfast 2 Hard boiled Eggs + 2 Slice Brown Bread 290 OR 2 Scrambled Eggs + 1 Slice Brown Bread+ Skimmed Milk 1 cup (240 gm) 310Mid-Morning 1 Banana/1/2 cup Melon/20 Grapes 50Lunch Brown Rice 1 cup(195 gm) + Chicken(100 gm) + Mixed Vegetables 1/2 cup + Salad 1 Bowl 360Evening Butter Milk 1 cup 35Dinner 1 Roti + Fish(50 gm) + Lentils Dal 1/2 cup+ Raita 1 small bowl 380 Total 1205/1225 CalHow to Structure your 1200 Calorie Meal Plan?
Although, it is evident that when following the 1200 calorie diet meal plan, a person cannot consume more than 1200 calories throughout the day, but it is important to divide these 1200 calories into 5 to 6 healthy meals and portions in order to keep it well-balanced and nutritious so that it can promote healthy weight loss without causing any side-effects like slowed down metabolism or nutritional deficiency. Nutritionists recommend that the 1200 calories meal plan should be structured as follows:
Three main meals, namely breakfast, lunch and dinner should each comprise of 300 to 350 calories.The snacks and beverages should comprise the rest of the 300 calories that should be distributed throughout the day.As for beverages, one can opt for hot or cool green tea and herbal teas. The benefits of green tea for weight loss are well known to all.All the foods consumed during meals and snacks should be whole and unprocessed foods.300 Calories Breakfast Plan
Breakfast is the most important meal of the day, and a healthy weight loss diet cannot be complete without the inclusion of breakfast in it. It has been seen that those who skip breakfast as a precaution to limit calorie intake actually end up consuming more calories towards the end of the day. Having a healthy breakfast supplies energy throughout the day and keeps you going. Although, in the sample diet plan we have suggested a breakfast of 2 rotis and paneer curry or brown bread upma or scrambled or boiled eggs and brown bread, there are several other breakfast ideas for losing weight that you can try out.
Boiled beans or lentils with whole grain toastWheat bread slices with paneer and a bananaScrambled eggs with spinach and brown bread toast1/2 cup of oats or muesli with low-fat yogurt and an apple300 Calorie Lunch Plan
We really don’t need to emphasise why is lunch important for healthy weight loss. But the Indian lunch often comprises of white rice that is a high Glycemic Index food which not only causes a sudden spike in blood glucose level, but also causes lethargy and weight gain. Therefore, a 300 cal lunch should always include brown rice or wheat flour rotis. Some 300 cal meal options are:
1 cup of brown rice, 1 small brown of dal tarka, a plate of green salad2 wheat flour rotis, a cup of boiled bean or rajma curry, a plate of salad1 cup of brown rice, fish curry with 250 gms of fish, a plate of salad1 Cup of mixed vegetable rice, 1 glass of buttermilk300 Calorie Dinner Plan
Most of the dieters lose their reins at the end of the day and stuff themselves at dinner. But a controlled 300 cal dinner can keep things under control. It is best to finish up dinner at 8.30 PM at night because it allows the foods to be properly digested before going to sleep and the body can have a long gap of almost 11 hours before the next meal – breakfast. Some 300 cal dinner options for the 1200 calorie Indian diet are:
2 ounces of roasted chicken, bowl of brown rice, sauteed vegetables3 ounces of lamb curry, 1/3rd bowl of brown rice and 1/2 cup of mixed sauteed vegetables2 wheat flour chapatis, a cup of bean or rajma curry and a plate of saladCombination of 1200 Calorie Meal Plan with Exercise
A healthy and balanced diet in combination with fast fat burning exercises at home or gym is the best way to reduce weight permanently but most of us are confused about the amount and time of exercise that should be done along with the 1200 cal diet in order to promote healthy weight loss. For starters, exercising is absolutely safe while following a 1200 cal diet plan but the maximum recommended rate of weight loss is 2 pounds per week. In order to burn 2 pounds each week you will need to burn 300 calories a day that can be done by either an hour of moderate intensity exercises like brisk walking or swimming or 30 to 45 minutes of vigorous-intensity exercises like running, jogging, hiking or cycling.
While following a 1200 cal diet and exercise routine, you might notice that your body needs more calories to reach satiety in order to maintain this rigorous routine. You must respond to your body’s signs and make necessary adjustments in your diet. You can determine whether the 1200 cal diet and 300 calorie workout is suitable for you with the help of this formula.
Multiply your body weight by 10 (for a woman) or 11 (for man). Then add another 10% to it for calories burned through the digestion and 20% for sedentary activities.
Benefits of the 1200 Calorie Diet:
The best thing about the 1200 Cal diet plan is that you can lose weight and stay fit while enjoying the food you love. You don’t need to starve yourself or say farewell to your favourite foods. All you need is a bit of self-control and restraint.
You can lose weight while enjoying your favorite foods.Shows quick results.Fast weight loss with this diet plan acts as a motivational factor.No need for vigorous exercise or workouts.Trying out various types of healthy menus and recipes brings variety to the diet and cuts out boredom.The 1200 Cal diet plan is a sure way of losing those extra pounds quickly on a short-term basis, but in order to make the effects permanent we need to introduce some healthy changes in the lifestyle that shall include a well-balanced, healthy diet coupled with regular exercise.Click below picture link to download plan Recipes in a chart.
WHICH EGG DO YOU THINK CAME FROM AN ACTUALLY HEALTHY CHICKEN..A large number of people have a hard time telling the difference between a healthy, all-natural egg and an unhealthy one. However, it is crucial to know which eggs come from factory chickens, and which from farm chickens.
Egg With Dark Orange YolkA dark orange yolk usually signifies that the egg is extremely healthy, and most likely to be originating from a chicken farm, where chickens get all of their day light, instead of being stored in big dark rooms with no windows. The farm animals are also given the liberty to consume crickets, grasshoppers, insects, ticks and spiders, which is why their yolks are rich in nutrition.
Egg With Yellow YolkEggs with yellow yolks are usually found at supermarkets, and they are eggs that originate from factory chickens, raised in huge factories with nightmarish conditions. There is no sunlight, not enough space, and the rooms are dirty. Apart from that, they are only fed grains, and the chickens that lay these eggs have been hatched from incubators, which isn’t at all a natural process.
Egg With Light Orange YolkEggs with a light orange yolks are most likely to come from local groceries, originating from chickens which come from large chicken farms whose conditions aren’t as terrible as the ones in big factories, which are still not that suitable, but tolerable. One basic rule to follow is that the more chickens a farm produces, the lower their quality is.
These are the three key differences that you need to be able to tell apart.
How Quickly Can You Expect to Lose Weight When You Eat a Keto Diet?I know that one of the things that excited me about starting the ketogenic diet in the beginning was reading about all these crazy weight loss success stories that some women seemed to experience. You know, the ones where they lose 14 pounds in the first three weeks and then continue to lose 4 pounds a week for the next 6 months and voila they’re at their ideal weight.
I loved the thought of getting into a fat burning state and just watching the excess pounds melt away.
In actuality, it took me about a year to lose 30 pounds. However it didn’t take a year for me to start feeling and looking a great deal better, though. This actually happened in a matter of weeks.
Every Woman is Different
The thing about losing weight on the keto diet is every woman is different. Those who have a lot of excess fat will find that it comes off more quickly. Those who have a lot of metabolic derangement or hormonal healing to do will find that it takes longer.
Your body’s main goal is always survival and health. It doesn’t care about how it looks, it cares about how it’s functioning.
When you start eating keto with weight loss in mind, you kind of have to trust the process. What you are doing is feeding your body all the nutrients it needs to heal, build, release and do whatever it needs to do in order to move towards optimal health. Some women will experience this as a fairly drastic weight loss, and others will experience this as a slow weight loss.
If you have a great deal of healing and balancing to do internally, you may even experience a little weight gain in the beginning. (I know, few women want to hear this).
Embarking on a journey of health is a little like embarking on a journey of trust and faith. You give your body what it needs and you trust that it has the intrinsic knowledge (which it does), to do what is necessary.
The ketogenic diet is not a fad diet, it’s a lifestyle of health. And one of the most common things I hear from women who have embarked on this journey is that they learn so much about their bodies and their minds along the way.
With that being said, here are the most common weight loss patterns that I have heard women experience when eating keto:
Common Weight Loss Pattern on Keto
An initial ‘whoosh’ of weight loss in the first week ranging from 3-10 pounds. This is water weight which is released because you have lowered your carb intake. This is very common and most women experience it.Around week 2 or 3, weight loss seems to stop or stall for a couple of weeks. This also seems to be very common, and my opinion is that this is the time frame in which your body is doing the most adjusting and learning to burn fat as fuel instead of glucose.After the first 3 weeks, a lot of women will then experience a gradual weight loss that goes in fits and starts. For example, losing 3lbs and then staying the same weight for another 2 weeks and then seemingly unexpectedly dropping a further 4 pounds before stalling again.Some women experience the initial water weight loss and then seem to put on a few pounds over a month or two before then steadily losing weight. I believe women in these cases had a lot of healing to do before their body would release excess weight.A lot of women find that when they are within 10lbs of their goal weight, weight loss stalls. I have found that weight loss nearly always slows right down as you near your goal weight.Out of all the weight loss scenarios I’ve heard of, the most common one by far is where women get despondent because they feel like they are not losing weight fast enough. And they are completely disregarding other things that are happening that indicate their health and well-being is increasing.For example, better sleep, more energy, clearer skin, higher libido, more regular and easier menstruation, and even inches lost.
With my journey, you know when I was happiest? It was when I stopped weighing or measuring myself at all and trusted my body and the keto process.
I realised that if I hadn’t lost weight one week, it meant that my body was doing something else equally (if not more) important, and it was all good.
It’s not all about the number on the scale – far from it.
I highly encourage every woman these days to let go of weighing and measuring and instead focus on health, well-being and nourishing body, mind, and soul. When you do this, you can be sure that your body will happily reach the perfect weight for you at exactly the time it’s supposed to.