![1200-Calorie Diet Plan: What To Eat, Exercises, And Benefits](https://mdeik.com/wp-content/uploads/2023/02/Weight-Gain-fkmu51r3g13.jpg)
1200-Calorie Diet Plan: What To Eat, Exercises, And Benefits
The 1200-calorie diet plan is not a fad but a good way to balance your food intake by including all the essential micro and macronutrients. This diet essentially contains 50% carbohydrates, 30% fat, and 20% protein (1).
However, you cannot solely depend on this diet for effective fat loss. You need to complement it with physical activity and some healthy lifestyle changes.
Anyone can follow this diet plan, but the extent of weight loss depends on several factors – age, current weight, genes, and medical history. However, it is best to see a dietitian or your doctor to figure out which diet suits you the best. In this article, we discuss what this diet plan is all about, its benefits, potential side effects, and more. Read on!
In This Article
The 1200-Calorie Diet Plan
Studies show that this type of conventional hypocalorici XA diet that is low in calories, helping people to lose weight in a short term, also helps to manage type 2 diabetes. diet plan aims to reduce energy intake by 500-600 kcal from your basic calorie intake. This approach reduces approximately 0.5 kg per week, which is based on age, physical activity, and medical conditions (1).
This weight loss is observed in the first few months and will slow down due to hormonal adaptations. Hence, it is important to develop personalized diet plans based on individual preferences and weight loss goals as these diets are followed for a long period to achieve the desired weight loss.
Related: 1300 Calorie Diet Plan – Everything You Need to Know
Generalized 1200-Calorie Diet Chart
MEAL | WHAT TO EAT | CALORIES |
---|---|---|
Early Morning |
|
31
34 |
Breakfast | Options
OR
|
200
200 |
Lunch | Options
OR
|
220
94 255 78 |
Post-Lunch |
OR
|
107
97 |
Evening Snack | Green/black tea with a small bowl of popcorn (without butter) | 32 |
Dinner | Options
OR
|
243
282 397 150 |
Calories: This diet plan offers 1200-1243 calories, depending on whether you are vegetarian or non-vegetarian.
Anyone can follow the 1200-calorie meal plan, whether they are on the keto meal plan, a diabetes diet, or a strictly vegetarian meal plan. But always speak to your nutritionist before planning any meal within this calorie budget.
Related: A 7-Day Healthy 2000-Calorie Diet Plan For Weight Loss
What To Eat When On The 1200-Calorie Diet
Shutterstock
The 1200-calorie diet plan requires careful consideration of the amount and nature of foods to be consumed to fulfill the nutritional requirements. If you want to follow the 1200-calorie plan for a month or 7 days, you need to alter the basic diet plan with the following general considerations.
- Consume more fruits and vegetables as they are low in calories and carbohydrates and high in fiber and vitamins when compared to other foods (2). Vegetables, such as cucumber, mushrooms, carrots, tomatoes, beets, asparagus, peppers, and leafy greens, and fruits, such as bananas, plums, cherries, grapes, apples, and peaches are some of the healthy options.
- Choose complex carbohydrates over simple ones. Consume whole-grain bread and pasta, bran, etc., that will keep you full for a longer time as they are digested slowly and have a low glycemic indexi XA system indicating blood glucose level by consuming carbohydrates. A normal glycemic index should be 56 to 69 for a healthy body. (3).
- Consuming a good amount of protein is extremely vital for maintaining lean tissue and burning fat. It increases satiety and induces thermogenesis that promotes more energy expenditure (4). Consume lentils, beans, soy, mushrooms, tofu, fish, turkey, chicken breast, and lean cuts of beef.
- Consume high-protein snacks like yogurt granola bowl, roasted peanuts, and baked beans to increase satiety and control hunger pangs (5).
- Having a healthy protein-rich breakfast within 1200 calories is an effective way to improve satiety, decrease binging on unhealthy snacks, and improve metabolic rate diet (6).
StyleCraze SaysKeep your metabolism from plateauing and satisfy your taste buds once a week with a cheat day. However, make sure you limit yourself to 1700 calories on that day.
What Not To Eat When On The 1200-Calorie Diet
Shutterstock
Here is the list of foods that you should avoid when you are on the 1200-calorie diet.
- Avoid or restrict the consumption of simple carbohydrates as they provide little nutritional value and are digested quickly, which will make you hungry after a short while. Candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
- Avoid eating fried foods, such as fried chicken, deep-fried foods, and potato fries.
- Avoid aeratedi XA packaged food or beverage that has been carbonated to make it fizzy, such as soft drinks and soda. and artificially sweetened drinks. Packaged fruit juices contain additives and artificial sweeteners, which will make you gain weight.
- Avoid alcohol while you are on the 1200-calorie diet plan. Alcohol gets broken down into sugar, which gets readily absorbed into the blood and raises the blood sugar levels.
Related: 10 Best Cardio Exercises For Weight Loss – Burn Fat To Get A Slim Body FastStyleCraze SaysBlack coffee, green tea, oolong tea, and coconut water are healthier alternatives to aerated and sugary beverages.
The 1200-Calorie Diet Recipe
Broccoli And Lentil Soup
Shutterstock
What You Need
- 1 cup broccoli florets
- 1/2 cup yellow lentils
- 1/4 onion
- 1/2 tomato
- 1 garlic clove
- 1/4 cup orange juice
- 1 small green chili
- 1 teaspoon cumin seeds
- 1 tablespoon rice bran oil
- Salt
How To Prepare
- Wash the yellow lentils and keep them aside.
- Chop the onion, garlic, tomato, and chili.
- Dice the broccoli florets.
- In a soup pot, heat the oil and fry the cumin seeds for about 30 seconds.
- Fry the garlic until golden brown.
- Add the onions and fry until they are translucent.
- Add the broccoli florets and tomato. Fry for about a minute.
- Add the chopped green chili and fry for about 15 seconds.
- Add the washed lentils, a pinch of salt, and a cup of water.
- Let it cook until the lentils and broccoli florets are properly cooked.
- Add orange juice and use an immersion blender and blend all the ingredients to make a thick soup.
Role Of Exercise
Shutterstock
No specific exercise is recommended when you follow this diet. However, dieters should be aware that exercising regularly is vital for maintaining weight loss and for overall good health. Working out at the gym, brisk walking, or practicing yoga for an hour on a daily basis is recommended.
You also need to make lifestyle changes to stay fit and healthy. Keep in mind the following things if you are on the 1200-calorie diet.
Changes In Lifestyle
- Control your portion. Fill your plate with 50% non-starchy vegetables and fruits, 25% lean protein, and 25% whole grains.
- Sleeping for at least 7 hours per day helps in controlling weight (7).
- Try to manage your stress by practicing meditation and deep breathing exercises.
The 1200-calorie diet is proven to be beneficial for numerous reasons, the most important being weight loss. Listed below are a few benefits.
Benefits Of The 1200-Calorie Diet
- It is simple and easy to follow as there are no restrictions on the types of food you can consume. It can be easily adapted to suit specific dietary concerns.
- It does yield results when it comes to losing weight as it focuses on consuming fewer calories than you expend. The reduction in calories provides the body with less fuel than what it requires, thus resulting in a net loss of weight.
- This diet provides a variety of choices with numerous menus and eating plans that suit different eating habits, nutrition needs, and cooking styles.
- It is cost-effective. All you need is a calorie counting tool, which can be found online for free.
- It generally provides adequate nutritional intake while reducing calories to the level that most dieters require for losing weight.
- This diet plan has provided a basis for nutritionists and health professionals to develop other diet plans for weight loss.
All forms of diets have certain drawbacks, and the 1200-calorie diet is no exception. While many people might find it effective, it does not mean that this diet is suitable for everyone.
Drawbacks Of The 1200-Calorie Diet
Shutterstock
- The reduction in calories may also lead to the reduction of certain vital nutrients. Therefore, careful planning of the diet is required to prevent nutritional deficiencies.
- Calorie counting and food measurement are extremely crucial in this diet. This can be done by using a menu or assistive diet plan, which is an additional requirement.
- Hunger and fatigue are the most prominent side effects of this diet.
- This diet is not recommended for physically active individuals as they require more calories to sustain themselves.
Dos And Don’ts
DOS | DON’TS |
Have a heavy breakfast. | Do not exceed the calorie limit when you are on this diet. |
Have at least 6 meals per day. | Do not have a long gap between two meals. |
Eat a whole fruit rather than juicing it. | Do not drink packaged drinks, aerated drinks, and alcohol. |
Mild exercises will keep your muscles and bones active. | Avoid doing rigorous exercises. |
Get a good night’s sleep. | Don’t stress yourself too much. Stress may make you gain weight. |
Consult your physician or dietitian to know whether you need to go on such a low-calorie diet to lose weight. | Do not follow it at a stretch for many weeks. You can follow this diet plan every alternate week. |
Infographic: Who Should Avoid The 1200-Calorie Diet
While you might be keen on trying the 1200-Calorie Diet, you should be aware of any health conditions that may interfere with it. In addition, there are certain circumstances wherein it may do you more harm than good. Have a look at the infographic below to learn when you should refrain from trying this low-calorie diet.
The 1200-calorie diet plan helps you shed weight when accompanied by regular exercise and lifestyle changes. It involves consuming foods rich in fiber, protein, and complex carbohydrates, which take time to digest and keep you feeling fuller for longer. Consume vegetables and fruits as they are low in calories, and avoid fried foods, sugary drinks, and alcohol. As with any diet, this plan may also lead to nutritional deficiencies and other side effects, so following it under the supervision of a dietitian is recommended. Moreover, you should get at least seven hours of sleep and practice meditation to reduce stress for effective weight loss.