How To Plan a 1200 Calories a Day Diet

1200 diet plan
1200 diet plan

How To Plan a 1200 Calories a Day Diet

A simple yet effective way to lose weight is to reduce the calorie intake on a daily basis. To start your weight loss journey, try and follow a 1200-calorie per day diet which is hands down an effective and trusted way to lose weight. To begin this diet plan you should always remember some of the essential factors, which include your age, sex, weight, height, activity level.

For an effective weight loss journey, you should plan effectively to create a high-nutrient diet plan that should contain: Vitamins, Minerals, Protein, Carbohydrates Fats

Ops, never forget to count the calories. You should consult or take advice from a dietitian who can help you plan your diet based on your needs. With the help of a dietitian, you can plan your diet based on the calorie requirement.

What does the 1200-calorie diet mean?

This diet helps to lose weight, which involves taking only 1200 calories. This diet has a strategy to consume only those food items that are low in calories but still provide you with essential nutrients for you to stay active and focused throughout the day.

Sample of a 1200-calorie per day diet plan:

3 meals i.e. breakfast, lunch and dinner =  300 calories per meal = Total 900 calories

3 snacks = 300 calories per snack = Total 300 calories

Food articles which are less in calories but have high nutrients levels are leafy vegetables, broccoli, peppers, tomatoes, apples, bananas, berries, chicken, fish, tofu, quinoa, oats, brown rice, avocado, nuts, olive oils.

Despite of eating 1200 calories per day, you will feel hungry and want to eat more food. So never stop your hunger. As per healthcare professional intake of additional 500-750 calories in this diet plan is not at all harmful, but choose only those food articles which will provide you nutrition and are low in calories content.

According to healthcare professional recommendations, an average female can intake 1200-1500 calories per day, and 1500-1800 calories per day for males.

This Diet plan is suggested to everyone.

This 1200 calories per day diet plan is suitable for any individual, whether he or she follows vegetarian or non-vegetarian diet.

The USP of this diet is to reduce your weight by allowing you to understand how effective it is to eat well and healthily and eat in the right quantity.

If every individual started believing in eating right and eating healthy, then nobody would face health issues like obesity, high blood pressure, stress, heart attack and other health issues.

Here is a 1200-calorie-a-day diet plan for both Vegetarian and Non-Vegetarian!

Vegetarian 1200-Calorie Meal Plan:

a. Breakfast:

  • Whole grain toast (80 calories)
  • Scrambled tofu (100 calories)
  • Spinach (20 calories)
  • Apple (95 calories)

b. Lunch:

  • Quinoa (220 calories)
  • Chickpeas (134 calories)
  • Mixed vegetables (100 calories)
  • Olive oil (66 calories)

c. Snacks:

  • Greek yogurt (100 calories)
  • Almonds (98 calories)

d. Dinner:

  • Lentil soup (170 calories)
  • Brown rice (215 calories)
  • Steamed broccoli (55 calories)

Non-Vegetarian 1200-Calorie Meal Plan:

1. Breakfast:

  • Eggs (140 calories)
  • Whole grain toast (80 calories)
  • Avocado (120 calories)

2. Lunch:

  • Grilled chicken breast (230 calories)
  • Quinoa (220 calories)
  • Mixed vegetables (100 calories)

3. Snacks:

  • Greek yogurt (100 calories)
  • Almonds (98 calories)

4. Dinner :

  • Baked salmon (350 calories)
  • Sweet potato (112 calories)
  • Steamed asparagus (45 calories)

Watch this video to understand how to create a 1200-calorie diet at home

1200 Calorie Diet Plan with Home-Made Foods

Is this diet effective to lose weight?

Yes, this diet is definitely effective if it is definitely balanced with a healthy balanced diet with exercises. The best way to reduce weight is to shed those calories also throughout the day by exercising.

For a beginner, exercising is safe while following this diet plan of 1200 calories per day. In order to burn 3,500 calories each week, you need to burn 300 calories per day by doing physical activities like

  • Walking
  • Running
  • Jogging



Benefits of a 1200-calorie Diet

The best part of this diet is you lose weight and stay fit while enjoying the food you love eating. This way you have control over your weight and health. In this diet, you don’t even need to stave yourself. All you need is to have self-control over your calorie intake and continue with your physical activity.

Here are some significant benefits that show up while you follow this diet:

– enjoy your favorite meal within your calorie limit.

– it shows quick results.

– weight loss acts as a motivational factor.

– No need for a high-tensive workout

– you can try cooking food that is healthy and nutritious and this is definitely motivating.

Does a 1200-calorie diet Work? Watch this to understand

Does a 1200 Calorie Diet Work

1200 calorie a day diet is definitely safe and healthy for individuals you will take follow this diet by first understanding their health conditions and then creating the plan under the supervision of a dietitian and through this diet making sure it will be helpful to them in a long run to improve their overall well-being and meeting all the nutritional requirements.

Always distribute calories wisely in a well-balanced macronutrient ratio, as mentioned earlier. To create a sustainable meal plan that will support your weight loss journey but also keep you healthy and fit.

This diet can be followed by people whether you are vegetarian or non-vegetarian. Just make sure all your meal has all the nutritional requirements and ensure it keeps you active throughout the day. A balanced and nutrient-rich diet is key to a healthy weight.

Always Choose and Follow a Diet plan rather than dieting

We often notice once an individual gets into its desired shape. They stop following a 1200-calorie diet plan per day and to maintain their weight they go back to dieting.

Dieting is NEVER A SOLUTION TO LOSE WEIGHT IN A LONG RUN. It only hampers your health and mental peace.

Here are a few tips you can follow in your weight loss journey:

– Eat wholesome food: like vegetables, fruits, fish, nuts, eggs, and beans which are a rich source of protein and fibre and are considered a good calorie.

– Cut down on sugar and fats: limit your intake of sugar and fats like cake, ice cream, soda, and cold drinks.

– Home cooked Food: home cooked food is the best cause it is prepared in a healthier way and helps in weight loss too. Avoid restaurant food because it is made up of extra oil and is full of calories.

– continue with your exercise routine because exercise helps to cut down on your calorie intake and make you stay fit.