A maximum percentage of the population consumes extra calories, than the amount actually required by the body. When these extra calories are not utilized, they are converted into fats. This leads to increase in weight and other health problems. Many of us who are facing the problem of obesity, are always in search of weight loss plans. 1200 calorie diet plan is one such weight loss plan, that helps you to shed down pounds within few days. Following a 1200 calorie diet is a healthy way of losing weight.
How to Lose Weight with a 1200 Calorie Diet
It has been observed that many of us consume almost triple the recommended calories per day. Thus, it is necessary that we restrict ourselves to the number of calories required by our body. The main theory behind any weight loss program is, to spend or burn more calories than consumed. Following a 1200 calorie meal plan is nothing but eating 1200 calories everyday. This diet plan is for obese people who want to lose 1-2 pounds per week. It is necessary that one should consult a physician before following such calorie oriented diet plans. Once you get a green signal from the physician, you can start following this diet plan, where you will consume just 1200 calories everyday. Given below is a sample 1200 calorie diet menu, that will give you an idea on how to design your personalized 1200 calorie diet plan.
Sample 1200 Calorie Diet Plans
While planning the 1200 calorie menu plan always try to keep it simple. Eat frequent meals, 4-6 times a day. Stick to healthy calorie sources, to complete your 1200 calorie diet plan. You should consume at least 8-10 glasses of water daily. Try to include fresh vegetables and fruits in your diet plan. Avoid foods that are high in fats and sugars. Your 1200 calorie diet plan should be a balanced diet plan, which consists all the required nutrients like proteins and carbohydrates. Count the calories properly and see that you do not exceed or eat less than 1200 calories. The distribution of the calories should be such that more calories are consumed at breakfast, lunch and dinner. Have mid snacks between the meals. Check out the sample plans given below.
Sample 1
| Meal | Food Items | Quantity | Calories |
| Breakfast | Light margarine | 2 teaspoons | 35 |
| Whole wheat toast | 2 | 130 | |
| Skimmed milk | 4 ounces | 45 | |
| Sugar | 1 teaspoon | 15 | |
| Yogurt (fat and sugar free) | 6 ounce | 135 | |
| Morning Snack | Peanut butter | 1 teaspoon | 33 |
| Fresh orange | 1 | 62 | |
| Lunch | Any low fat cheese | 1 ounce | 100 |
| Baby carrots | Half cup | 35 | |
| Fat free chocolate ice cream | Half cup | 90 | |
| Whole wheat English muffin (toasted) | 1 | 135 | |
| Afternoon Snack | Low-fat cottage cheese | 2 tablespoons | 10 |
| Rice cakes (mini) | 4 | 64 | |
| Dinner | Baked sweet potato | 1 medium-sized | 103 |
| Lean protein | 3 ounces | 105 | |
| Light margarine | 2 teaspoons | 35 | |
| Steamed broccoli | 1 cup | 54 |
Sample 2
| Meal | Food Items | Quantity | Calories |
| Breakfast | Hard-boiled egg | 1 | 70 |
| Sliced strawberries | 1 cup | 53 | |
| Wheat cereal (frosted shredded) | 1 cup | 180 | |
| Morning Snack | Graham cracker | 2 | 60 |
| Stick mozzarella string cheese | 1 | 80 | |
| Lunch | Vegetable Barley Soup (Fat free) | 1 cup | 90 |
| Sandwich (whole wheat bread, humus and tomato) | 1 slice, 2 tablespoons, 1 slice | 90 | |
| Skimmed milk | 18 ounces | 200 | |
| Afternoon Snack | Organic yogurt (Low fat) | 1 container | 130 |
| Dinner | Veggie cakes | 2 | 260 |
| Blackberries | 1 cup | 62 |
It is necessary that while following a 1200 calorie diet, you must also exercise for at least 20 minutes. Walking is the best exercise you can follow. You will surely lose weight after completing this diet plan, but you need to follow a healthy lifestyle to maintain the weight you have lost. It is recommended that you consult a doctor before trying this weight loss plan.
A maximum percentage of the population consumes extra calories, than the amount actually required by the body. When these extra calories are not utilized, they are converted into fats. This leads to increase in weight and other health problems. Many of us who are facing the problem of obesity, are always in search of weight loss plans. 1200 calorie diet plan is one such weight loss plan, that helps you to shed down pounds within few days. Following a 1200 calorie diet is a healthy way of losing weight.
How to Lose Weight with a 1200 Calorie Diet
It has been observed that many of us consume almost triple the recommended calories per day. Thus, it is necessary that we restrict ourselves to the number of calories required by our body. The main theory behind any weight loss program is, to spend or burn more calories than consumed. Following a 1200 calorie meal plan is nothing but eating 1200 calories everyday. This diet plan is for obese people who want to lose 1-2 pounds per week. It is necessary that one should consult a physician before following such calorie oriented diet plans. Once you get a green signal from the physician, you can start following this diet plan, where you will consume just 1200 calories everyday. Given below is a sample 1200 calorie diet menu, that will give you an idea on how to design your personalized 1200 calorie diet plan.
Sample 1200 Calorie Diet Plans
While planning the 1200 calorie menu plan always try to keep it simple. Eat frequent meals, 4-6 times a day. Stick to healthy calorie sources, to complete your 1200 calorie diet plan. You should consume at least 8-10 glasses of water daily. Try to include fresh vegetables and fruits in your diet plan. Avoid foods that are high in fats and sugars. Your 1200 calorie diet plan should be a balanced diet plan, which consists all the required nutrients like proteins and carbohydrates. Count the calories properly and see that you do not exceed or eat less than 1200 calories. The distribution of the calories should be such that more calories are consumed at breakfast, lunch and dinner. Have mid snacks between the meals. Check out the sample plans given below.
Sample 1
| Meal | Food Items | Quantity | Calories |
| Breakfast | Light margarine | 2 teaspoons | 35 |
| Whole wheat toast | 2 | 130 | |
| Skimmed milk | 4 ounces | 45 | |
| Sugar | 1 teaspoon | 15 | |
| Yogurt (fat and sugar free) | 6 ounce | 135 | |
| Morning Snack | Peanut butter | 1 teaspoon | 33 |
| Fresh orange | 1 | 62 | |
| Lunch | Any low fat cheese | 1 ounce | 100 |
| Baby carrots | Half cup | 35 | |
| Fat free chocolate ice cream | Half cup | 90 | |
| Whole wheat English muffin (toasted) | 1 | 135 | |
| Afternoon Snack | Low-fat cottage cheese | 2 tablespoons | 10 |
| Rice cakes (mini) | 4 | 64 | |
| Dinner | Baked sweet potato | 1 medium-sized | 103 |
| Lean protein | 3 ounces | 105 | |
| Light margarine | 2 teaspoons | 35 | |
| Steamed broccoli | 1 cup | 54 |
Sample 2
| Meal | Food Items | Quantity | Calories |
| Breakfast | Hard-boiled egg | 1 | 70 |
| Sliced strawberries | 1 cup | 53 | |
| Wheat cereal (frosted shredded) | 1 cup | 180 | |
| Morning Snack | Graham cracker | 2 | 60 |
| Stick mozzarella string cheese | 1 | 80 | |
| Lunch | Vegetable Barley Soup (Fat free) | 1 cup | 90 |
| Sandwich (whole wheat bread, humus and tomato) | 1 slice, 2 tablespoons, 1 slice | 90 | |
| Skimmed milk | 18 ounces | 200 | |
| Afternoon Snack | Organic yogurt (Low fat) | 1 container | 130 |
| Dinner | Veggie cakes | 2 | 260 |
| Blackberries | 1 cup | 62 |
It is necessary that while following a 1200 calorie diet, you must also exercise for at least 20 minutes. Walking is the best exercise you can follow. You will surely lose weight after completing this diet plan, but you need to follow a healthy lifestyle to maintain the weight you have lost. It is recommended that you consult a doctor before trying this weight loss plan.
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