Following The Simple 1200 Diet Plan
The 1200 diet plan doesnt have phases or stages. It is an easy-to-understand diet plan. Following this diet plan means your total calorie count must be within and not more than 1200 calories per day.
You can get help from apps to make calorie counting easier such as Myfitnesspal, Loseit, Cron-o-meter, Fatsecret, Sparkpeople, and more.
This diet plan accounts more for weight loss than weight maintenance, it is, therefore, important that you have a weight goal, and ensure you do not lose body mass alongside body weight.
When you have reached your desired weight goal you can increase your calorie intake if you want but continue to eat healthy meals to maintain your weight.
Important Points About This Meal Plan
Disclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs.
Recommended Foods And Exercise For The 1200 Calorie Diet Free Plan:
The importance of daily exercise for maintaining weight loss and general health is well known. However, excessive exercise may not be beneficial on the 1200 calorie meal plan as the calories and nutritional intake is too low to sustain high levels of physical activity, so take it easy. Have a look at the best exercises to lose weight and fun exercise ideas.
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Calorie Diet Free Planday 4
Very well done, youve made it to Day 4 of our 1200 caloriediet free plan. Always consult your doctor before starting this or any otherweight loss program.
This 1200 calorie diet free plan is based on the consumptionof 1200 calories per day, which is the recommended minimum for a safe andhealthy diet. The 1200 calorie meal plans for weight loss are founded on theconcept of calorie control, which involves calorie counting and food measuring.If you write your own plan, you will need to consult with a book or online resources, a list of calories in food or use an electronic calorie counter.
Select fresh and unprocessed low glycemic index foods for your 1200 calorie diet free plan so as not to experience hunger on the 1200 calories diet. Foods that are low on the GI scale keep you fuller for longer. You may substitute other foods of the same nutrient quality for the foods listed. For example: an apple can be substituted for an orange or 1 oz. chicken may be substituted for 1 oz. of beef, etc. You can also include as many caffeine free and calorie free beverages as you want. Limit caffeine intake to 2 cups of coffee or tea per day. Drink at least 8 glasses of water every day.
Keep Your Nutrition Intake In
The diet allows for snacks in your meal plan, and it also allows you to eat six times a day with snacks in between the three meals.
It will also enable you to take less rigorous exercise to facilitate your weight loss goal. Rigorous exercise can be dangerous on a caloric deficit.
While following this diet plan, make sure that your simple 1200 calorie meal plan count is a rich blend of a balanced diet.
This is important so you are not nutrient deficient in any capacity, and also to ensure that you drink water regularly to stay hydrated, and control your appetite.
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Our Most Popular Plan Offers Complete Nutrition For Sustained Weight Loss
Most of our clients choose the 1,200-calorie meal plan, designed for healthy and sustainable weight loss no matter what your lifestyle. This meal plan offers balanced nutrition through a wide variety of lean protein sources such as chicken, turkey, fish and beef as well as lots of fruits and veggies, whole grains, nuts and seeds. In addition to promoting weight loss, this menu follows the guidelines of the American Heart Association, the American Diabetes Association and the Academy of Nutrition & Dietetics to help those with conditions including heart disease, diabetes, high cholesterol, kidney disease and high blood pressure to better manage their health. If youre not sure which plan to choose, feel free to contact us. We’re happy to help! We also encourage you to share our Nutritional Analysis Chart below with your physician or dietitian to ensure which of our meal plans is right for you.
Black Women Work To Make Fitness More Inclusive
Lunch: Tuna salad plate made with 1 can chunk white tuna, drained and mixed with 1 teaspoon extra virgin olive oil, 1 teaspoon red wine vinegar. Serve with 1/3 avocado and 2 small cucumbers, chopped.
Dinner: 5 ounces baked chicken seasoned with 1 1/2 teaspoon extra virgin olive oil and 1/4 teaspoon Italian seasoning. Serve with 1 cup red potatoes roasted in 1/2 tablespoon extra virgin olive oil and a side salad made with 2 cups mixed salad greens tossed with 1/2 tablespoon sliced almonds, 1 tablespoon grated Parmesan cheese and tossed with 1 1/2 teaspoon extra virgin olive oil and 1 teaspoon balsamic vinegar.
Snack: 1/2 cup plain Greek yogurt and 1 cup strawberries
Even though this menu is properly planned, it dips slightly below the daily recommended calcium, iron and magnesium levels. Ultimately, its difficult to achieve your nutrients from whole foods while staying within a 1,200-calorie-per-day limit.
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Load Up On Fruits And Veggies
Fruits and vegetables are high in potassium and magnesium, which are nutrients that can help lower blood pressure. They’re also full of fiber, which helps control hunger.
On your 1,200-calorie DASH diet, you can have three to four servings of fruit and three to four servings of vegetables each day. A serving equals a medium piece of fruit or a half cup of frozen or canned fruit, and one cup of raw or a half cup of cooked vegetables.
Eat fruits without added sugar and vegetables that are leafy and colorful, such as spinach, peppers and broccoli. Avoid canned vegetables, which often have added sodium, and starchy vegetables such as corn and potatoes.
You May Need A Stricter Discipline Than Usual When Following Simple 1200 Calorie Meal Plan
It is fair to inform you that as a follower of this diet, more discipline than you can imagine is required especially if you are used to a high caloric intake.
This is because your body may be subjected to hunger while you make this switch. This is another reason why you should talk to a doctor before starting this diet.
To tackle the hunger that accompanies following this diet it is important to eat food that is healthy and will fill you for a longer period.
Sustain your appetite by consuming healthy and filling foods moderately. Examples of good foods to choose from include
Watermelon,Fruit with high water content and more.
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Food And Exercise Recommendation For1200 Calorie Meal Plans:
You may substitute other foods of the same nutritional value for the foods listed. For example: an apple can be substituted for an orange, or 1 oz. chicken may be substituted for 1 oz. of beef, etc. Also you can include as many caffeine free and calorie free beverages as you want. Limit your caffeine intake to 2 cups of coffee or tea per day. Drink at least 8 glasses of water every day.The 1200 calorie meal plans are not suitable for physically active people with intense exercise regimes as the calorie and nutritional intake might be too low to sustain high levels of physical activity. Have a look at the best exercises to lose weight and fun exercise ideas.
Ways A Heart Dietitian Will Help You
When you have high blood pressure,diabetes or excess weight, your doctor may refer you to a heart dietitian.
Our goal is to reduce your cardiacrisk, explains Ms. Zumpano. We try to get you started and educate you sothat youre empowered to make good versus bad food choices.
When you see a heart dietitian, youwill learn how to:
1.Distinguishnutrient-dense foods from empty-calorie foods.
- The Mediterranean diet is loaded with nutrient-dense foods, packed with vitamins, minerals, fiber and/or healthy fat: fresh produce nuts, seeds and olive oil beans and whole grains and lean proteins.
- The typical American diet contains too many high-calorie foods devoid of nutrients: soda, chips, crackers, cookies and candy bars. They add to your weight, and raise your blood sugar and bad LDL cholesterol levels.
2. Choose healthyversus unhealthy fats.
3. Tell healthy carbsfrom unhealthy carbs.
- High-fiber carbs are always better than simple carbs, like sweets, snack foods, chips, and white bread, pasta or rice.
- Every meal should include lots of veggies, and some fruit or whole grain. Watch your grain portions, cautions Ms. Zumpano. I recommend three 15-gram servings of carbs per day for example, ½ cup oatmeal, 1 slice of bread and ½ cup of brown rice.
- If you have diabetes and need to lose weight, limit your carbs to 2 to 3 grams per meal and 3 to 4 grams of carbs . This will also keep your blood sugars stable.
4. Eat at home more often.
5. Get a handle onyour snacking.
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Day 3 Lunch: Turkey & Apricot Wraps
For these everyday wraps, I combined the traditional Southern appetizer of jam and cream cheese on crackers and the turkey, apple and brie sandwiches we ate at my bridal luncheon. I like to sneak fresh spinach into all sorts of recipes because it has such a mild flavor. Kim Beavers, North August, South Carolina
What Is A 1200 Calorie Diet For Women
This diet plan is specially designed and developed for women who want to shed that unwanted weight around their body without making much effort in the process.
All you need to do is to get the best and most nutritious food on your plate by keeping the daily calorie intake limited to 1200 calories. Easier said than done? Not really.
When diet plans are quantified they are easy to follow and maintain.
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What To Think About When Meal Planning
Carbohydrates: Carbohydrates are the bodies’ main source of energy and the nutrient that impacts blood sugar the most. People with diabetes need to monitor their carbohydrate intake because excess carbohydrates, particularly in the form of white, refined, processed and sugary foods, can elevate blood sugars, triglyceride levels and ultimately result in weight gain. When thinking about carbohydrates, you’ll want to think about portions as well as type.
If You Want To Lose Weight A Meal Plan Can Be A Useful Way To Do So
Many people choose to take on a calorie-controlled diet to help them lose weight and manage their food intake. But its important to make sure its the right option for you first.
Our 1,200 calorie meal plan is only suitable for women, as men generally have higher energy requirements than women. This means a plan that provides more calories a day would be more appropriate for men.
Its both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day.
Weve included the value for fibre too, to help you make sure you are meeting your nutritional requirements. We know lots of people in the UK arent eating enough fibre, so its important to try and include good sources in your diet every day.
Some of the recipes within this plan serve anywhere from 1-6 people. You can either reduce the quantities to serve as many people as needed or look at the chefs tips to see if the recipe can be made in bulk and frozen for a later date. This will also help reduce waste.
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Calorie Diet Plan Overview
This plan calls for three meals and two snacks each day. Here is the basic breakdown for the 1200 calorie diet plan:
Breakfast: 1 Protein + 1 Fruit Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Taste EnhancerSnack: 1 Protein Snack + 1 Fruit or VegetableDinner: 1 Protein + 1 Starch/Grain + 2 Vegetable + Leafy Greens + 1 Taste EnhancerSnack: 1 Fruit
Daily Totals: 3 Protein, 2-3 Fruit, 3-4 Vegetable, 1 Starch/Grain, 1 Protein Snack, Leafy Greens no limit, 2 Taste Enhancers
Ive structured the diet this way so that your meals and afternoon snack will be evenly spaced throughout the day, providing the proper nutrition to help keep your energy level up. However, feel free to move foods around if it suits you better. For example, if you feel that you need a snack mid-morning, you can move the evening fruit snack to the mid-morning instead. As long as you dont exceed the daily totals for each food group, youre good!
Take a look at myHow to Create Your Own Sample Diet Plan article which provides all the details on portion sizes for each food group. This will help you when it comes to designing your own 1200 calorie diet plans. Also, you can always swap out one or two meals for a Herbalife Formula 1 Healthy Meal Drink or an Express Meal Bar, if youre on the go or dont feel like cooking from scratch.
Foods To Avoid On A Simple 1200 Calorie Diet Plan
1200 calorie diet plan Foods to Avoid on 1200 Calorie Meal Plan
As earlier stated, while shedding light on what the 1200 calorie diet plan is, the food to avoid while following this diet plan is an unwritten code.
It is not strictly stated to avoid certain foods, but it is in your best interest to avoid them so you dont stay long on this diet plan.
Most of the food items that are listed here are purely exempted for anyone who has a weight loss goal irrespective of the diet plan he/she follows. Avoid the following foods
- Soft drinks, juice, aerated drinks, and any drink that contains artificial added sugars/sweeteners.
- Alcohol because it contains sugar capable of increasing your blood sugar level.
- Fried foods, fried snacks, etc.
- Rice, pasta, candy, and other simple carbohydrates because they make you hungry quickly, and they are high in glucose. At best make sure you limit their intake substantially.
- Food items that are rich in fat
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What Is Dr Nowzaradans 1200 Calorie Diet
So, what is there in this much-discussed meal plan? Is it really possible to stick to a limited-calorie diet and remain healthy? A usual American tends to have 3600 calories per day. So, it is hard to believe that one can live with just 1200 calories per day.
Dr. Nowzaradans 1200 calorie meal plan is a strict nutrition plan that restricts the food and beverage intake to 1200 calories per day. It tactfully includes low-calorie, healthy foods avoiding the high-calorie, fat-based foods. In this diet, the doctor has firmly restricted the amount of calorie intake.
The diet may seem difficult at the beginning. But, as per patients from various age groups, it is highly effective. The calorie intake is limited here to ensure the energy deficit in the body and burn the extra fat in it. Gradually, an obese person starts losing weight with this process.
Why Is It Important
Regarding the diet plan, the doctor is strict. According to some patients experience, he even denies performing the operations if the patient has not lost enough weight. According to him, you cannot lose weight if you are not dedicated enough for it. And if you cannot lose weight before the surgery, you cannot maintain good health after surgery.
In short, he wants to check the level of determination through the diet plan. Also, surgery is a crucial task. And it is risky to operate any medical surgery on an obese person. Especially those with a weight of more than 600 pounds are likely to be at more risk than others. With the strict yet beneficial diet plan, Dr. Now has strived to reduce the risks to a great extent.
As per the different studies, the limitation of the calorie intake to 1200 calories lowers down the hunger hormone in our body. Hunger hormone is responsible for triggering the urge to eat. So, once eat and drink as per this diet plan, the tendency to frequent eating stops. Gradually, it shows positive results in the case of weight loss journey.
Losing weight is not a one-day miracle. It is a long and extensive journey. Consistency and perseverance are the keys to success in it. Only going for the surgery will not help until you are ready to continue a healthy lifestyle ahead throughout your life. Dr. Now, being the remarkable weight-loss expert, believes in this proven theory.
- Present weight
- Past medical history
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Who Taught Women That They Should Only Eat 1200 Calories A Day
Women especially need more than 1,200 calories just to breathe and exist, let alone exercise and function throughout the day like a normal human being.
In September, Jamie Nadeau, a 32-year-old nutritionist based in Massachusetts, posted a TikTok that went semi-viral. Is 1,200 calories right for you? she asked in a voiceover while pointing at a MyFitnessPal screenshot and smiling. Heres how you know, she continued. Then she revealed that 1,200 calories is actually only enough daily nutrition if youre an 8oish lb dog or a toddler.
The comments to her video are pretty clearly split half of them are from people agreeing, while the other half are women trying to rationalize why 1,200 calories is exactly right for them. Its the only way I lose any weight, wrote one woman. Another wrote that 1,200 seemed like a lot and that she would stick to 800. The comments were really upsetting, Nadeau told me over the phone in late December. It showed how disordered so many women eat and think about food.
Every woman of every generation in my family has attempted this diet, from my 65-year-old mother to my 30-year-old cousins. A 1,200 calorie diet, according to most nutritionists or food experts, is a restrictive, unsustainable, likely unhealthy diet for any adult woman. So if its so bad for us, why do we keep trying it and failing only to blame ourselves instead of the diet itself?