1200 Calorie Diet Plan To Reduce Weight & Stay Healthy

Whenever we talk about weight loss programs a picture comes in our mind which consists of restricted diet plans and vigorous exercises. In fact, there are such weight loss programs that demand intense exercises, sweating. They almost leave you starving and craving for your favorite foods. You may reduce some weight by following 1200 calorie diet plan , but once you stop it you again gain weight. In fact, after some time, many of us find it very difficult to follow and fails to complete them. This way you also lose your hope and confidence and fear to get involved in any other weight loss programs in the future.

The truth is you don’t need to follow any strict diet plan to stay healthy and fit. You don’t need to ban carbohydrates or fats. What you need is to just plan your diet properly and limit it to 1200 calories per day. Such a diet plan boosts your metabolic rate, helps you to reduce weight naturally and is called as 1200 calorie diet plan.

1200 calorie diet plan

In this article, we will discuss 1200 calorie diet plan and its benefits and also I will suggest you a sample diet plan for the same.

Our body is like an engine and to work properly, it needs to be fueled at regular intervals. Carbohydrates, fats, protein, vitamins, and minerals are the micronutrients that are needed for proper functioning, growth, and protection of our body. Besides these essential nutrients, we also need an adequate amount of water as 90 percent of our body contains water.

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Every nutrient in varying proportion has its own importance to maintain proper body functions including carbohydrates and fats. For example, proteins are needed for the building of cells, vitamins and minerals protect the body from various diseases. Same way carbohydrate provides energy to the body. Energy may also be derived from the proteins, but our brain cells can derive energy only from carbohydrates. If we restrict carbohydrates from our diet we will feel exhausted, listless and unable to concentrate. Fats also provide energy,  acts as thermal insulators and helps in absorption of fat-soluble vitamins such as vitamin A, D, E and K. They are a source of essential fatty acids that cannot be synthesized by our body. In lack of fats, hair and skin become dull, rough and lifeless.

Now the question arises, how much intake of fats and carbohydrates is required. You will find this answer in this article as we will learn more about 1200 calorie diet plan.

What Is 1200 Calorie Diet Plan and Why Is It Important?

The energy requirement of an individual may be defined as “the level of energy intake from the food that will balance the energy expenditure when the individual has a body size and composition and level of physical activity, consistent with long-term good health and that will allow for the maintenance of economically necessary and socially derives activity”.

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Energy is required for metabolic activities, brain functio0n and to maintain the body temperatures. However, the requirement differs for every individual. It depends on height, weight, sex, activity level, metabolic rate and medical conditions. Thus we need to calculate BMR to determine the daily calorie requirement of a person who want to lose weight. Determining the right calories is very important in any weight loss program, but we should always keep in mind the basic requirements. Minimum 1200 to 1800 calorie is the basic minimum calorie requirement which is essential for proper functioning of the body.  If you will take calories less than 1200 calories, it will have an adverse effect on your body and will make you dull and exhausted. So if you want to reduce weight, better switch on to 1200 calorie diet plan.

How To Plan a 1200 Calorie Diet

Now the next question arises wh0at to include in your 1200 calorie diet. If you are thinking about chocolates and fast foods to derive 1200 calories then your weight loss program is vain. I am not telling you to switch on tasteless and boring foods. But just asking you to switch on healthier options. For this, you should have a knowledge of healthy and unhealthy carbohydrates.

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Unhealthy carbohydrates– simple carbohydrates such as refines sugar, white flour, fruit juices, candy, bakery products, and white rice are the option of unhealthy carbohydrates. They are considered as unhealthy because they are low in fiber and high in sugar. Fruits, on the other hand, contain simple sugar, but they also contain fibers which slow their digestion. Potatoes which are actually complex carbohydrates, but inside the body, they act as simple carbohydrates.

Healthy carbohydrates- Complex carbohydrates such as brown rice, whole grains, and legumes have long chains of sugar, Our body takes more time to break them down thus they provide more energy but have low glycemic index.

Besides carbohydrates, other sources of calories are fats and proteins. But again the selection of right sources of fats and proteins is important. Choose healthy unsaturated fats such as vegetable fats, nuts, seafood and olives. Healthy options of protein are egg white, sprouts, lean meat, fish and low-fat dairy products.

Planning Menu Of 1200 Calorie Diet Plan

Let us divide the 1200 calorie diet with 3 small meals of 300-350 calories each and 3 snacks of 50 to 100 calories each. Along with including the healthy option of protein, carbohydrates and fats include 2 to 3 serving of vegetables (avoid potatoes, cauliflower, and cabbage as they are starchy) and 2 to 3 serving of fresh fruits.

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Below I am giving a chart known as a food exchange plan chart on the basis of which you can select food and divide your meals.

Food exchange plan:

Food groups No. of exchanges Quantity per exchange (approx) Calories(approx)
Milk 1 250 150
Pulse 2 30 grams 200
Meat 2 40 grams 150
Cereals 6 20 grams 400
Vegetables 2-3 100 to 150 grams 100
Fruits 2 80-100 grams 80
Fats 2 5 grams 60
Sugar 1 5 grams 20

Sample diet charts for non-vegetarians

Timing Food Calories
Morning -7am to 8am Green tea-1cup + 2 biscuits 50 calories
Breakfast- 9am to 9.30am 1 boiled egg + 2 brown toast  with butter+ 1 cup milk without sugar 350 calories
Mid-morning- 11-30am to 12 pm 1 apple 50 calories
Lunch- 1-30pm to 2pm 1 and half cup brown rice + cottage cheese cup + 1 plate,

Salad without dressing+ 1 bowl curd

350 calories
Evening- 4pm to 4.30pm  1 banana

 

50
Dinner- 7pm 2 lean fish +1 plates of salad + a bowl of oatmeal 300
Before bed-9pm 1 glass toned milk without sugar 50

If you are vegetarian then instead of egg you may add a bowl of sprouts and instead of lean meat, you may add half cup cottage cheese.

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You may follow the above-mentioned diet chart or make little changes according to your likes and dislikes. Do remember not to have more than 1200 calories. If you want to have beverages, green teams best as they won’t increase your calories and is rich in antioxidants. Also, green tea promotes weight loss. Do remember the key to the success of 1200 calorie plan lies in the selection of right food so avoid processed and fast foods.

References : doctoroz.com | thefitindian.com

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