The 1200 Calorie Indian Diet Plan for Healthy Weight Loss

The 1200 Calorie Indian Diet Plan for Healthy Weight Loss

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The 1200 Calorie Indian Meal Plan for a Healthy Weight Loss

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 Bipasha Mukherjee |  |  Diet |  2,188 Comments When it comes to weight loss, most of us are trapped in the vicious cycle of failed diet plans where we start dieting and exercising with great enthusiasm. Suddenly somewhere in the middle of the road we lose interest and determination and give up to the tempting call of butter paneer, biryani, daal makhani and

Name

rasmalai. And the few of us who do succeed to lose some weight by surviving a restrictive diet, will not have any clue on how to

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maintain it so that they don’t return to their previous size. One such example is Indian GM Diet Meal Plan, where you to tend to lose weight in the

rst week and gain automatically when not

followed with a strict diet plan.

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The 1200 Calorie Indian 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

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plan can never go wrong, but the result will de nitely depend on

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what you eat. You cannot take in your stipulated 1200 Cal from junk food, fries, sugary treats and chocolates and expect to see e ective 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

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Why 1200 Cal is the Magic Number?

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Well, the requirement of every individual is di erent, and a diet for

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e ective 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.

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The basic mechanism of weight loss is to create a calorie de cit 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 de cit 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 our, soda, fruit juices and baked goods are the ones that make you fat. Complex carbohydrates such as brown rice, wheat

our, beans, lentils,

legumes, fruits and vegetables aid in weight loss. Proteins are

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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? Well, it must have been heard millions of times by now that the secret to a beautifully chiseled

gure 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 cauli ower. You can take calcium and multivitamin supplements along with this diet. In many cases

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though, a strict diet throughout the day is often ruined due to late night food cravings.

A Generalized 1200 Cal Indian 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.

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

Calories

Early

Lukewarm Water with

0

Morning

Lemon 1 glass Tea without Sugar + 2

90

Biscuits

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Breakfast

2 Rotis + 1/2 cup Paneer

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330

Curry OR Brown Bread Upma 1 plate

300

+ Milk 1 cup Mid-Morning

1 Banana/1/2 cup

50

Melon/20 Grapes Lunch

Brown Rice 1 cup (195 gm)

345

+ Mixed Vegetables 1/2 cup + Salad 1 bowl + Raita 1 small bowl Evening

Butter Milk 1 cup

35

Dinner

2 Rotis + Vegetable Soup 1

370

bowl + Salad 1 bowl Total

1220/1190 Cal

Following is a Generalized Non-vegetarian Diet Chart:

1200

Cal

The 1200 Cal non-vegetarian diet chart is almost identical to the vegetarian diet with the exception of eggs, chicken and sh 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

Calories

Early

Lukewarm Water with

0

Morning

Lemon 1 glass Tea without Sugar + 2

90

Biscuits Breakfast

2 Hard boiled Eggs + 2 Slice

290

Brown Bread

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OR 2 Scrambled Eggs + 1 Slice

310

Brown Bread+ Skimmed Milk 1 cup (240 gm) Mid-Morning

1 Banana/1/2 cup

50

Melon/20 Grapes Lunch

Brown Rice 1 cup(195 gm)

360

+ Chicken(100 gm) + Mixed Vegetables 1/2 cup + Salad 1 Bowl Evening

Butter Milk 1 cup

35

Dinner

1 Roti + Fish(50 gm) +

380

Lentils Dal 1/2 cup+ Raita 1 small bowl Total

1205/1225 Cal

How 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-e ects like slowed down metabolism or nutritional de ciency. 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 bene ts 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.

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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 toast Wheat bread slices with paneer and

a

banana Scrambled eggs

with

spinach and brown bread toast 1/2 cup of oats or muesli with low-fat yogurt and an apple

300 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 our rotis. Some 300 cal meal options are: 1 cup of brown rice,

1

small

brown of dal tarka, a plate of green salad

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2 wheat

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our

rotis, a cup of boiled bean or rajma curry, a plate of salad 1 cup of brown rice, sh curry with 250 gms of sh, a plate of salad 1 Cup of mixed vegetable rice, 1 glass of buttermilk

300 Calorie Dinner Plan Most of the dieters lose their reins at the end of the day and stu themselves at dinner. But a controlled 300 cal dinner can keep things under control. It is best to

nish 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 vegetables 3 ounces of lamb curry, 1/3rd of

bowl brown

rice and 1/2 cup of mixed sauteed vegetables 2 wheat

our chapatis, a cup of bean or rajma curry and a

plate of salad

Combination 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

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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 t 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.

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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 e ects permanent we need to introduce some healthy changes in the lifestyle that shall include a well-balanced, healthy diet coupled with regular exercise.

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About The Author Bipasha Bipasha Mukherjee is a professional content writer at TheFitIndian.com. She has done her post graduation in English from The University of Calcutta and has air to write articles on Health, Fitness, Beauty and Diet.

Comments(2,188) « Previous 1 … 48 49 50

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Ashu For 3 persons following this diet plan,how much ml olive oil should we use in home in a month? what is the minimum amount of oil for 1 person in a month? Reply

Bipasha Mukherjee

Author

It is best to use 1 tablespoon of olive oil per person, per day, so 3 to 4 tablespoons is enough each day. Reply

Abhishek Paul I am a 12 th grade student . And I want to lose 8 kgs of weight in 60 days . Are you sure this diet will provide su cient enery for my daily routine work. Reply

Bipasha Mukherjee

Author

It will if you have more or less sedentary lifestyle. Reply

Ashu 1 tablespoon means how much ml oil? Reply

Bipasha Mukherjee

Author

1 Tablespoon [Metric] = 15 Milliliters

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Reply

Minha Hi ma’am. I am Minha my age is 20 and my weight is 84. My height is 5.4 Please suggest me a good diet plan. I have fats everywhere in my body. So which exercises are good for me? I want to lose at least 20 kgs in 6 mothns. Please help me. How much time I’d do walk or exercise daily? Reply

Sanjeev Hi Minha.. I understand your urge and desperate to loose your weight from 84 to 64 kgs, but this will lead to nothing but weakness and other health problems. I would suggest go slow and have patience, coz tness doesn’t come in 6-8 months as shown in night TV advertisement. Follow a good diet plan, and exercise atleast for 45 mins everyday, do not just limit yourself to gymming. Sprint do not jogg, play outdoor games where you can sweat (may b badminton or tennis) cycle, swim, do some things which drains your energy completely. Work hard and you will get your result. **Patience is the key** Never Give Up Reply

Bipasha Mukherjee

Author

You can follow the 1200 cal diet plan along with 1 hour of brisk walking every day.

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You can also do 15 minutes of rope skipping daily. Reply

ashutosh mittal Mam,i’m 17, i’m getting fatter day bday especially my tummy’s size is horribly increasing day by day.. I dnt eat too much bt i eat a lot of food at a time.Plzz help me mam! Reply

Bipasha Mukherjee

Author

Try to break your meals in to 5 to 6 small meals throughout the day rather tahn3 big ones. Reply

deepak I have weight about 90 kg I wan to reduce 20 kg send me best diet plan Reply

Bipasha Mukherjee

Author

You can try following the 1200 cal diet plan along with 30 mins of exercise daily. Reply

kavi Hi mam, I have too much of fat in my stomach. I got married

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before 3 months. how can i reduce my belly fat. suggest some exercises and diet plan Reply

Bipasha Mukherjee

Author

You can do exercises like jumping jacks, spot jogging, standing and seated forward bends, side bends, planks and crunches. Reply

Dia Hi I am working in night shift as a trainer and in an yeamy weight jumped from 55 to 70. And i am unable to reduce it irrespective how hard i try it xed 70. I have even triedworkout however no go. So will this plan help me in bringing my self in shape Reply

Bipasha Mukherjee

Author

YOu can try this diet along with some exercises if your don’t have an extremely active lifestyle. Reply

Nitish Hi I m nitish my height is 5:10 and my weight is 95 kg . So I want to reduce my weight and make my body in shape . I m ready for workout regular like jogging and basic exercises. So my main question is that is this diet is su cient for me because I never want to su er any weakness so tell me can I follow this plan

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or I can add something more Reply

Bipasha Mukherjee

Author

You can follow this diet if you have a more or less sedentary lifestyle. Reply

Ashu hi mam, 1 teaspoon=how much ml? 1cup=how much ml & gm? 1glass=how much ml & gm? Reply

Bipasha Mukherjee

Author

Please state the items for which you want the measurements. Reply

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