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Medically reviewed by Dr. Rabeya Afroz Shomi
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Anyone who has ever had a weight loss phase in their life has come across various terms such as keto diet, paleo, vegan, etc which howsoever effective has confused almost every person following it. Hence, we present you with the easiest to understand diet which involves 1200 Calories, aptly named 1200 Calorie Diet. This diet encourages you to cut down as many calories as possible without compromising the nutritional needs of your body. The basis of this diet is to have a limit on the number of calories one intake during every meal of the day.
The diet goes as follows:
- Breakfast: 350 Calories
- Lunch: 450 Calories
- Evening Snack: 50 Calories
- Dinner: 500 Calories
Apart from losing weight, with the 1200 Calorie Diet, you can ensure that your body will get the right amount of nutrition required to stay healthy. Getting adequate nutrition means that your body will not feel fatigue, on the contrary, if coupled with the right exercises you may actually feel energetic, upbeat and in general good about your new healthy ways of life. For people trying to conceive losing weight and getting into shape helps regularise the hormonal cycles. Remember a fit body is the best place to live in since it is the only place you truly own.
Diet Chart
| Sunday | |
| Breakfast (8:00-8:30AM) | Poha (1 cup) + Raita (1/2 cup) |
| Mid-Meal (11:00-11:30AM) | Buttermilk (1 glass) |
| Lunch (2:00-2:30PM) | Chapatti (2) + Fish(1pc.) Curry (1/2 cup) + Raita (1/2 cup) |
| Evening (4:00-4:30PM) | Black Tea / Coffee (1 cup) + Roasted Papad |
| Dinner (8:00-8:30PM) | Chapatti (1) + Mix Veg. (1/2 cup) + Salad + Fresh Lime (1/2 cup) |
| Monday | |
| Breakfast (8:00-8:30AM) | Scrambled Egg (1) + 2 Toast (brown bread) |
| Mid-Meal (11:00-11:30AM) | Tender Coconut Water (1 glass) |
| Lunch (2:00-2:30PM) | Chapatti (2) + Rajma (1/2 cup) |
| Evening (4:00-4:30PM) | Black Tea / Coffee (1 cup) + Mur-mure Chat |
| Dinner (8:00-8:30PM) | Chapatti (1) + Broad Beans Curry (1/2 cup) + Salad + Fresh Lime (1/2 cup) |
| Tuesday | |
| Breakfast (8:00-8:30AM) | Veg. Utthappam (1) + Tomato Chutney (1/4 th cup) |
| Mid-Meal (11:00-11:30AM) | 1 Orange |
| Lunch (2:00-2:30PM) | Chapatti (2) + Mix Dal (1/2 cup) |
| Evening (4:00-4:30PM) | Black Tea / Coffee (1 cup) + Roasted Poha Chat |
| Dinner (8:00-8:30PM) | Chapatti (1) + Fish Curry (1/2 cup) + Salad + Fresh Lime (1/2 cup) |
| Wednesday | |
| Breakfast (8:00-8:30AM) | Milk n Cornflakes (1 cup) + 5-6 Almonds |
| Mid-Meal (11:00-11:30AM) | Pomegranate (1/2 cup) |
| Lunch (2:00-2:30PM) | Chapatti (2) + Soy bean Curry (1/2 cup) |
| Evening (4:00-4:30PM) | Black Tea / Coffee (1 cup) + Roasted Chana Chat |
| Dinner (8:00-8:30PM) | Chapatti (1) + Potato n Pumpkin Curry (1/2 cup) + Salad + Fresh Lime (1/2 cup) |
| Thursday | |
| Breakfast (8:00-8:30AM) | Veg Pulav (1 cup) + Raita (1/2 cup) |
| Mid-Meal (11:00-11:30AM) | Tender Coconut water (1 glass) |
| Lunch (2:00-2:30PM) | Chapatti (2) + Chana Dal (1/2 cup) |
| Evening (4:00-4:30PM) | Black Tea / Coffee (1 cup) + Roasted Papad |
| Dinner (8:00-8:30PM) | Chapatti (1) + Carrot n Beetroot Curry (1/2 cup) + Salad + Fresh Lime (1/2 cup) |
| Friday | |
| Breakfast (8:00-8:30AM) | 2 Idli + Tomato Chutney (1/4 th cup) |
| Mid-Meal (11:00-11:30AM) | Buttermilk (1 glass) |
| Lunch (2:00-2:30PM) | Chapatti (2) + Egg(1) Curry (1/2 cup) |
| Evening (4:00-4:30PM) | Black Tea / Coffee (1 cup) + Mur-mure Chat |
| Dinner (8:00-8:30PM) | Chapatti (1) + Baked Lady's Finger (1/2 cup) + Salad + Fresh Lime (1/2 cup) |
| Saturday | |
| Breakfast (8:00-8:30AM) | Methi Chapati (2) + Cucumber Raita (1/2 cup) |
| Mid-Meal (11:00-11:30AM) | Watermelon (1/2 cup) |
| Lunch (2:00-2:30PM) | Chapatti (2) + Chicken(2pcs.) Curry (1/2 cup) |
| Evening (4:00-4:30PM) | Black Tea / Coffee (1 cup) + Aloo Chat |
| Dinner (8:00-8:30PM) | Chapatti (1) + Dum Aloo (1/2 cup) + Salad + Fresh Lime (1/2 cup) |
Food Items To Limit
- Avoid candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, desserts, and pastries contain simple carbohydrates.
- Avoid margarine, butter, eggs, milk, cheese, and red meat are high in saturated fat.
- Avoid eating red meat as it contains high levels of saturated fat that shoot up the cholesterol levels in the blood.
- Avoid eating fried foods such as fried chicken, deep fried foods, and potato fries.
- Avoid alcohol
- Avoid aerated and artificially sweetened drinks.
Do's And Dont's
Do's:
- Eat Healthy Fat to Lose Weight
- Eat 2-3 hours before going to sleep
- Make Healthy Swaps
- Follow Smart Tips for Dining Out
Don'ts:
- Don't starve yourself
- Dont dehydrate yourself
- Dont eat if your are not hungry
- Dont eat too much saturated fat
Food Items You Can Easily Consume
- Non-starchy fruits and vegetables
- Complex carbohydrates, found in whole grain bread and pasta, bran, etc.
- Use olive oil, vegetable oil, rice bran oil, canola oil, mustard oil, and peanut oil.
- Eat lentils, beans, soy, mushroom, tofu, fish, turkey, chicken breast, and lean cuts of beef.
- Have five or six small meals throughout the day.
- Eat a heavy breakfast
