The 1200 Calorie Indian Meal Plan for a Healthy Weight Loss

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 at the middle of the road we lose interest and determination and give up to the tempting call of butter paneer, biryani, daal makhani and 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 maintain it so that they don’t return to their previous size. One such example is Indian GM Diet Plan, where you to tend to lose weight in the first week and gain automatically when not followed with a strict diet plan.

 

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. This can be achieved with our new 1200 calorie diet plan.
A 1200 Cal meal plan can never go wrong but the result will definitely depend on what you eat. You cannot take in your stipulated 1200 Cal from junk food, fries, sugary treats and chocolates and expect to see effective 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 effects will be reflected in your life less, limp hair, dull, rough skin along with extreme tiredness and lethargy.

Why 1200 Cal is the Magic Number?

Well, the requirement of every individual is different and a diet for effective 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.

The basic mechanism of weight loss is to create a calorie deficit in the body by eating fewer calories. But 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.

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 beautiful chiseled figure 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.

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We must divide the 1200 calories in to 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 cauliflower. You can take calcium and multivitamin supplements along with this diet.

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 every one in which case you should consult your dietician to know more about the 1200 calorie diet plan.

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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 in their menu as a source of protein, vitamins and nutrients. The Vegetarian diet includes:

Timing	Foods To Eat	Calories
Early Morning	Lukewarm Water with Lemon 1 glass	0
	Tea without Sugar + 2 Biscuits	90
Breakfast	2 Rotis + 1/2 cup Paneer Curry	330
	OR
	Brown Bread Upma 1 plate + Milk 1 cup	300
Mid-Morning	1 Banana/1/2 cup Melon/20 Grapes	50
Lunch	Brown Rice 1 cup (195 gm) + Mixed Vegetables 1/2 cup + Salad 1 bowl + Raita 1 small bowl	345
Evening	Butter Milk 1 cup	35
Dinner	2 Rotis + Vegetable Soup 1 bowl + Salad 1 bowl	370
	Total	1220/1190 Cal

Following is a Generalized 1200 Cal Non-vegetarian Diet Chart:

The 1200 Cal non-vegetarian diet chart is almost identical to the vegetarian diet with the exception of eggs, chicken and fish that are included during 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 Morning	Lukewarm Water with Lemon 1 glass	0
	Tea without Sugar + 2 Biscuits	90
Breakfast	2 Hard boiled Eggs + 2 Slice Brown Bread	290
	OR
	2 Scrambled Eggs + 1 Slice Brown Bread+ Skimmed Milk 1 cup (240 gm)	310
Mid-Morning	1 Banana/1/2 cup Melon/20 Grapes	50
Lunch	Brown Rice 1 cup(195 gm) + Chicken(100 gm) + Mixed Vegetables 1/2 cup + Salad 1 Bowl	360
Evening	Butter Milk 1 cup	35
Dinner	1 Roti + Fish(50 gm) + Lentils Dal 1/2 cup+ Raita 1 small bowl	380
	Total	1205/1225 Cal

Benefits of the 1200 Calorie Diet:

The best thing about the 1200 Cal diet plan is that you can lose weight and stay fit while enjoying the food you love. You don’t need to starve yourself or say farewell to your favorite foods. All you need is a bit of self-control and restraint.

• You can lose weight while enjoying your favorite foods.
• 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 for a short term basis, but in order to make the effects permanent we need to introduce some healthy changes in the life style that shall include a well-balanced healthy diet coupled with regular exercise.

reference :  http://www.thefitindian.com/the-1200-calorie-indian-diet-plan-for-a-healthy-weight-loss/