Diet Plan Weight Loss

How The 1200 Calorie Meal Plan Can Make You Lose Weight

1200 Calorie Meal Plan
Written by Nisha Mohsin

Weight loss is one of the most common concerns for people all over the world and that is perhaps the reason why the 1200 calorie meal plan is becoming a fad. To a great extent, it is our lifestyle that is to blame here. We all lead a rather sedentary life and we all have time constraints. Amidst this, our health takes a back seat. Forget about planning a healthy and balanced meal, our work schedules don’t even allow us to even think about our health and well being. That being said, obesity is a rather common issue that is also having a major impact on our health and wellness. In this regard, healthy weight loss is gaining importance by the day.

How The 1200 Calorie Meal Plan Can Make You Lose Weight

Most of us feel quite trapped when we think about losing weight. Obese people do realize the importance of following a healthy weight loss diet and they do try. But considering the fact that eating for us is more about grabbing a quick meal at a fast food joint, our weight loss plans get busted even before they start showing any results. But that does not mean people give up hope. They try all sorts of exercises and the best weight loss plan they hear about from their friends and colleagues. However, most of these seemingly healthy weight loss plans fall short and the extra kilos you have gained never seem to leave you. And soon, you lose motivation and interest because no matter what you do or what you try, the excess weight won’t just go. But there are some success stories too of people who actually lose those extra kilos however, what now looms over them is how they maintain their weight when there is so much out there to tempt their taste buds. So, what is the solution here? Well, it is about changing your outlook and lifestyle rather than making some temporary changes to your eating habits.

Why is it more important to think Healthy than Eat Healthy for Healthy Weight Loss?

Healthy weight loss should never be a temporary adjustment to your eating habits. For the healthy weight loss diet to work for you, it is important that you make minor, significant but permanent adjustments to your eating habits. For instance, excessive oil will contribute to weight gain so if you are keen on incorporating a healthy weight loss plan, you need to curb excessive oil always not just for a week or two because you have an event coming up and you want to look slim for that. 1200 calorie diet plan

With temporary diet plans, you can aim for only temporary weight loss and if that is your goal, well you are going good. But if you are looking for a rather long term healthy weight loss, then long term weight loss plans should be your focus. The 1200 calories meal plan is one such healthy weight loss plan that can be quite helpful for you.

What is the 1200 Calorie Indian Diet Plan?

There is no denying the fact that the secret behind a healthy weight loss is following a healthy diet plan. Planning your diet is more or less synonymous with planning your calorie intake. So yes, if your food is helping you burn more calories and is boosting your metabolism too, you have hit the bull’s eye with your diet plan. The new 1200 calorie diet meal plan also has this main focus – boosting your metabolism rate.

Diet Meals

While it is true that the 1200 calories meal plan can give you great results, one thing to remember here is that what you eat also matters. This typically means that the 1200 calories cannot be filled up with anything. You definitely cannot consume fast food, fried food, sugary treats or chocolates but still desire great results with this diet plan. Eating healthy is the key thing here.

With the 1200 calorie meal plan, your emphasis must be on eating a well-balanced and a nutritious diet. Your diet should be rich in all essential vitamins, nutrients, minerals and essential fats. If you don’t give your body what it needs in terms of the nutrients, you will deprive it from being healthy and that would mean, you’ll end up looking unhealthy and weak.

Why is it all About the 1200 Calories in this Healthy Weight Loss Plan?

The dietary requirement for every individual is never the same. The best weight loss meal plan will hence depend on the basic calorie requirement of every person based on various factors such as age, gender, height, weight, activity level and health condition. Here, calculation of the Basal Metabolic Rate (BMR) becomes important. Generally speaking 1200 to 1800 calories is the basic requirement of a healthy adult for effective functioning of all organs of the body.1200 Cal Diet Menu for Healthy Weight Loss Plan

With a weight loss diet plan, you try to create a calorie deficit in the body. This can be done by eating fewer calories. This will basically signal your brain to slow down metabolism and the body will start conserving fat and utilizing energy from muscles.

Identifying the Right Calories for Your Indian Meal Plan for Weight Loss

Calories are the most important determinant for both weight gain and weight loss. A healthy weight loss plan is one that creates just the right calorie deficit that promotes a healthy weight loss without having any negative impact on your overall well being. In all reality, weight loss plans are all about understanding what should be your right calorie intake and how many calories should be burnt.

Indian Meal Plan for Weight Loss

Typically, there are three main sources of calories. They are fats, carbs and proteins. Fats can be healthy and unhealthy. There are the sources of unhealthy saturated fats such as the meat and the healthy saturated fats such as the nuts, vegetable oil, olive and seafood. There are healthy and unhealthy carbs too. Simple carbs such as white rice, soda, and fruit juices sugar, white flour and baked goods promote weight gain whereas the complex carbs from foods such as brown rice, lentils, legumes, wheat flour, beans, fruits and vegetables help in losing weight. When it comes to proteins, the egg whites and the low-fat dairy are the best sources when it comes to best weight loss meal plan.

The above aspects have to be taken into account to identify the good and the bad calories to include in your 1200 calorie Indian diet plan.

How to Plan Your Own 1200 Calorie Indian Diet?

Okay, so we all know that the secret to a healthy weight loss is to have 5 to 6 smaller meals a day rather than have 3 big meals. The small healthy meals in short duration will help in boosting your metabolism rate and this will have a better impact on burning of calories. This is the basic idea of the 1200 calorie meal plan too.

How to Plan Your Own 1200 Calorie Indian Diet Menu

According to the 1200 calories meal plan, you have to divide your daily intake of 1200 calories into 6 meals. Out of these 6 meals, 3 meals can be of 300 calories each – breakfast, lunch and dinner whereas the remaining 3 meals can comprise of healthy snacks and beverages making up 100 calories each. For these snacks, it is good to only consume unprocessed foods such as fresh fruits, green veggies, whole grains and everything else that can be categorized as healthy. Processed foods and starchy vegetables like the potatoes, cabbages or the cauliflower should be avoided at all times.

How to Structure Your 1200 Calorie Meal Plan?

Of course, it is evident that with the 1200 calorie meal plan, you cannot really eat anything over 1200 calories. However, dividing these calories in to 6 portions is just as important for the plan to function efficiently. Your diet plan should promote weight loss in a healthy manner without causing you any nutritional deficiency. Health experts recommend the following to structure the perfect 1200 calories meal plan –

1200 Calorie Meal Plan

  • Three main meals of your day – breakfast, lunch and dinner should comprise 300 to 350 calories only.
  • The snacks and the beverages should make up the remaining 300 calories and be distributed evenly through the day.
  • For your beverages, green tea or herbal tea is your best option.
  • Whole foods and unprocessed foods are recommended for all meals.

The 300 Calories Breakfast Plan

Breakfast is definitely your important meal. For a healthy weight loss, having a good, healthy breakfast is essential to give you a good start. Any people tend to skip their breakfast as a method to reduce their daily calorie intake but the fact is that if you skip your breakfast, you will end up eating more calories in your next meal and this will disrupt your daily diet plan.

A healthy breakfast will give your body enough energy to take you through the day. Here are some breakfast diet ideas that you can try for a healthy weight loss–300 Calories Breakfast Plan

  • Boiled lentils or beans with a whole grain toast
  • Brown bread with paneer
  • Scrambled eggs, some spinach and brown bread slices
  • Boiled eggs and banana
  • ½ cup of oats with an apple or low-fat yogurt; oats can be substituted with muesli too

The 300 Calories Lunch Plan

Indian lunch is usually comprised of white rice that is a high glycemic index food. This will cause an almost immediate hike in the blood sugar levels. Substituting it with brown rice or wheat flour rotis will be a better alternative. Here are some diet plans for a healthy lunch –300 Calories Lunch Plan

  • A cup of brown rice with a cup of brown dal and a vegetable salad
  • A cup of boiled beans with 2 wheat flour rotis, black lentils curry and a plate of salad
  • A cup of brown rice with fish curry comprising of 250 gm fish and a plate of green vegetables salad
  • A cop of mixed vegetable rice with a glass of buttermilk

The 300 Calories Dinner Plan

Dinner should be light but that does not mean you don’t consume 300 calories. A controlled dinner will keep you energized for the next morning. It is best to finish your dinner at least an hour before you plan to sleep for this will aid your digestion and metabolism. Here are some dinner diet options for a healthy weight loss–300 Calories Dinner Plan

  • 2 ounces of roasted chicken with a bowl of brown rice and steamed vegetables
  • 3 ounces of lamb curry, a cup of brown rice and sautéed vegetables
  • 2 wheat flour rotis with a cup of beans or lentils curry


Combining your 1200 Calorie Meal Plan with Exercises

A healthy and balanced diet should always be combined with a healthy exercise regime. This holds good with your 1200 calorie meal plan as well. For starters, the 1200 calorie diet plan is quite supportive of the fat burning exercise regime. Combining your 1200 calorie meal plan with Exercises

However, one thing you need to bear in mind is that the recommended weight loss with this 1200 calorie meal plan is about 2 pounds a week; anything more than that will amount to unhealthy weight loss. An hour of moderate intensity workout such as brisk walking, swimming or 30 minutes of high intensity workouts such as running, cycling or jogging is what you need to complement your 1200 calorie Indian diet plan.

Benefits of the 1200 Calorie Indian Diet

The best thing about the 1200 calories meal plan is that while you lose weight, you also stay fit and healthy. With this diet plan, eating in moderation is the key. You don’t have to starve yourself but make healthy eating choices. Some self control and restraint is all that you need. Here are some basic benefits of the 1200 calorie diet meal plan –Healthy Diet Weight Loss

  • You lose weight while you eat good food
  • The diet plan is designed to give you quick results
  • Fast weight loss acts as a motivation to keep you on a healthy eating track
  • There is no need for a vigorous workout regime
  • You can try various healthy, new recipes to keep boredom at bay


The 1200 calorie meal plan is a sure shot way to quickly lose weight the healthy way. However, in order to have long term benefits of this plan, you need to incorporate some permanent lifestyle changes that include a regular exercise regime.

About the author

Nisha Mohsin

Nisha Mohsin is a an experienced writer for She is a
professional content expert and a confident communicator. She has a
rich experience on writing on most non-technical domains including
health, beauty and fitness.

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