1200 Calorie Menu

Leena Palande Feb 6, 2019
A low-calorie diet is usually prescribed to those who want to lose weight fast. It also helps improve the digestive health of the person. To know how to design a healthy 1200 calorie menu.
As more and more people are becoming calorie conscious, more and more diet plans are being introduced to suit the needs of dieters. Since obesity is a common concern today, easy weight loss diets are gaining popularity all over the world. A low-calorie diet is usually prescribed when there is a strong need to improve the digestive health of the person.
A 1200 calorie diet menu helps enhance the functions of the digestive, nervous and respiratory systems of people diagnosed with diabetes, hypertension or any kind of prolonged disease or chronic disorder. The low-calorie diet should not affect the health of the person in a negative manner.

1200 Calorie Diet Menu

Breakfast

Low carb cereal with banana: Total 290 calories.
  • 1 serving of cereal (110 calories)
  • 1 cup of low-fat milk (90 calories)
  • 1 small banana (90 calories)

Morning Snack

Milk Shake: Total 110 calories.
  • 1 cup of low-fat milk blended with ½ cup of strawberries (approximately 110 calories)

Lunch

Sandwich, Fresh Fruit: Total 220 calories.
  • 2 whole grain bread slices (110 calories)
  • 3 ounces of lean deli meat (50 calories)
  • You may use mustard as your spread
  • Any low-calorie fruit, for example, 1 plum (30 calories)

Afternoon Snack

Enjoy any low-calorie snack worth 100 calories.

Dinner

Veg Fiesta: Total 460 calories.
  • ½ cup of any beans (110 calories)
  • 2 small flour tortilla shells (160 calories)
  • 1 serving of light sour cream (40 calories)
  • 1 slice of low-fat mozzarella cheese (50 calories)
  • 1 cup of shredded lettuce, any variety
  • Brown rice (100 calories worth)
Warm tortillas and beans: Spread beans, cheese and sour cream over the tortillas, roll them and enjoy. You can have all the salsa you wish, or you may enjoy jarred cheese sauce that contains about 40-50 calories per serving (2 tbsp or 1/4 cup).
You may incorporate any zero calorie beverage, tea or water in your diet. You should keep a list of low-calorie drinks ready. (Coconut water, buttermilk, watermelon juice, carrot / vegetable juice, clear soups, can be included in the diet. You may adjust the quantity of snacks accordingly.)

Bedtime Snack

1 cup of whole strawberries (46 calories) or any other fruit of your choice.
The menu contains 3 servings from the 'fruit' group, 5 servings from the 'grain' group, 2 servings from the 'vegetable' group, 4 servings from the 'dairy' group and 2 servings from the 'meat and bean' group. You can lose at least 1 pound per week by following a 1200 calorie diet.

Designing Diet Menu

While designing a diet, keep it in mind that about 45-65% of your calories should come from complex (not simple) carbohydrates, 20-35% should come from good fat (olive or flaxseed or fish oil), and 10-35% should come from lean protein. Planning is essential for a diet to work.
If the necessary ingredients are not available, you are likely to eat high calorie food which is around you. So you should plan and buy weekly stuff in advance. While opting for 1200 calorie menu, you should know that starving your body with too few calories can cause your body to slow in its use of calories. Hence, no weight loss will show up on the scale.
Incorporate nutritious and wholesome foods in your diet. This would help curb hunger pangs and cravings, thereby avoiding episodes of overeating. Remember, you need to choose a variety of food from all the food groups that supply sufficient energy and bring about well-being of every cell of your body.
Drinking plenty of water (around 48 ounces) with your meals and snacks throughout the day is quite beneficial. This provides ample energy and helps get rid of the fluids from your shrinking fat cells quickly. Water acts as an appetite suppressant too.
Daily calorie requirement varies from person to person, depending upon the age, gender, basal metabolic rate, overall health, body size of the person, and the exercise regime followed by him. Proper balance of protein, carbs, and fats along with sufficient supply of antioxidants, vitamins and minerals is necessary to maintain or enhance body metabolism.

1200 Calorie Diet for Women

A woman's body undergoes numerous changes at the onset of puberty, during menstruation, pregnancy, childbirth, lactation and menopause. The diet should fulfill the needs of the situation.
Pregnant or breast-feeding women require more than 1200 calories and should never try such diet plans. You need to consult your physician before opting for the diet; because it is difficult to meet your nutritional needs, when on such a low-calorie diet.
The diet is usually suggested when some forceful action needs to be taken to treat existing health problems (mostly when obesity or excessive weight poses a threat to life itself). Sometimes, diet that is low in calories, is recommended before or after a surgery as a part of preventive care.
Rather than experiencing severe hunger pangs and increasing the risk of leaving the diet in between, you should first determine your personal calorie needs considering your age, weight and lifestyle. You should choose healthy low-calorie foods from all the food groups of the food pyramid, in correct proportions.
If you burn more calories than those consumed (by increasing your physical activity), losing weight should not be a cause of concern any more.
Disclaimer: This NutriNeat item is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.
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