What Is 1200 Calorie Diet Plan: What To Eat If You Are On 1200 Calorie Diet Plan

What Is 1200 Calorie Diet Plan

Our body is like an engine and to work properly, it needs to be fueled at regular intervals. Carbohydrates, protein, fats, vitamins, and minerals are the micro nutrients that are needed for proper functioning, growth, and protection of our body. Besides these essential nutrients, we also need an adequate amount of water as 90 percent of our body contains water.What Is 1200 Calorie Diet Plan

Every nutrient in varying proportion has its own importance to maintain proper body functions including carbohydrates and fats. 

Now the question arises, how much intake of fats and carbohydrates is required. You will find this answer in this article as we will learn more about 1200 calorie diet plan.

What is 1200 calorie diet and why is it important

The energy requirement of an individual may be defined as “the level of energy intake from the food that will balance the energy expenditure when the individual has a body size and composition and level of physical activity, consistent with long-term good health and that will allow for the maintenance of economically necessary and socially derives activity”.

Energy is required for metabolic activities, brain function and to maintain the body temperatures. However, the requirement differs for every individual. It depends on height, weight, sex, activity level, metabolic rate, and medical conditions. Thus we need to calculate BMR to determine the daily calorie requirement of a person who wants to lose weight. Determining the right calories is very important in any weight loss program, but we should always keep in mind the basic requirements. Minimum 1200 to 1800 calorie is the basic minimum calorie requirement which is essential for proper functioning of the body. 

If you will take calories less than 1200 calories, it will have an adverse effect on your body and will make you dull and exhausted. So if you want to reduce weight, better switch on to 1200 calorie diet plan.

How to plan a 1200 calorie diet

Now the next question arises what to include in your 1200 calorie diet. If you are thinking about chocolates and fast foods to derive 1200 calories then your weight loss program is vain. I am not telling you to switch on tasteless and boring foods. But just asking you to switch on healthier options. For this, you should have a knowledge of healthy and unhealthy carbohydrates. 

Unhealthy carbohydrates

Simple carbohydrates such as refined sugar, white flour, fruit juices, candy, bakery products, and white rice are the option of unhealthy carbohydrates. They are low in fiber and high in sugar. Fruits, on the other hand, contain simple sugar, but they also contain fibers which slow their digestion. Potatoes which are actually complex carbohydrates, but inside the body, they act as simple carbohydrates. 

Healthy carbohydrates

Complex carbohydrates such as brown rice, whole grains, and legumes have long chains of sugar; Our body takes more time to break them down; thus they provide more energy but have low glycemic index.

Besides carbohydrates, other sources of calories are fats and proteins. Choose healthy unsaturated fats such as vegetable fats, nuts, seafood and olives. Healthy options of protein are egg white, sprouts, lean meat, fish and low-fat dairy products.

Planning menu of 1200 calorie diet

Let us divide the 1200 calorie diet with 3 small meals of 300-350 calories each and 3 snacks of 50 to 100 calories each. Along with including the healthy option of protein, carbohydrates and fats include 2 to 3 servings of vegetables (avoid potatoes, cauliflower, and cabbage as they are starchy) and 2 to 3 serving of fresh fruits.Planning menu of 1200 calorie diet

Below I am giving a chart known as a food exchange plan chart on the basis of which you can select food and divide your meals.

Sample diet charts for non-vegetarians

 Morning -7am to 8am

Green tea-1cup + 2 biscuits

 Breakfast- 9am to 9.30am – 1 boiled egg + 2 brown toast with butter+ 1 cup milk without sugar

Mid-morning- 11-30am to 12 pm – 1 apple

Lunch- 1-30pm to 2pm – 1 and half cup brown rice + cottage cheese cup + 1 plate,

 Salad without dressing+ 1 bowl curd

 Evening- 4pm to 4.30pm – 1 banana

  Dinner- 7pm – 2 lean fish +1 plates of salad + a bowl of oatmeal

 Before bed-9pm – 1 glass toned milk without sugar

If you are vegetarian then instead of egg you may add a bowl of sprouts and instead of lean meat you may add half cup cottage cheese.

 If you want to have beverages, green teams best as they won’t increase your calories and is rich in antioxidants. Also, green tea promotes weight loss.

You may follow the above-mentioned diet chart or make little changes according to your likes and dislikes. Do remember not to have more than 1200 calories. If you want to have beverages, green teams best as they won’t increase your calories and is rich in antioxidants. Also, green tea promotes weight loss. Do remember the key to the success of 1200 calorie plan lies in the selection of right food so avoid processed and fast foods.




Dr. Ritu Kumari Gupta
Dr. Ritu Kumari Gupta:  Professionally a homeopathic doctor and a dietician Dr. Ritu Kumari Gupta is passionate about writing health and parenting blogs. She believes in holistic approach towards health and well being.