The 1200 Calorie Indian Diet Plan for Healthy Weight Loss

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The 1200 Calorie Indian Meal Plan for a

Healthy Weight Loss

WEIGHT TRAINING

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Bipasha Mukherjee | | Diet | 2,188 Comments

When it comes to weight loss, most of us are trapped in the
vicious cycle of failed diet plans where we start dieting and
exercising with great enthusiasm. Suddenly somewhere in the
middle of the road we lose interest and determination and give up
to the tempting call of butter paneer, biryani, daal makhani and

Name

rasmalai. And the few of us who do succeed to lose some weight by

surviving a restrictive diet, will not have any clue on how to

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maintain it so that they dont return to their previous size. One

such example is Indian GM Diet Meal Plan, where you to tend to
lose weight in the

rst week and gain automatically when not

followed with a strict diet plan.

POPULAR

The 1200 Calorie Indian Meal Plan:

The secret to maintaining healthy body weight lies in a planned
calorie intake that will boost metabolism and induce fat burning.
Boosting the metabolic rate is vital for weight loss and it can be
done with the home remedies to boost metabolism. This can also
be achieved with our new 1200 calorie diet plan. A 1200 Cal meal

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plan can never go wrong, but the result will de nitely depend on

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what you eat. You cannot take in your stipulated 1200 Cal from
junk food, fries, sugary treats and chocolates and expect to see
e ective results. It should be a well-balanced and nutritious diet,
containing all the vital vitamins, minerals, essential fats, and
nutrients or else your body can get seriously messed up and the

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e ective weight loss should be based on several factors such as

activity level, age, sex, weight, height, metabolism and medical
condition. Therefore, it is best to calculate your BMR (Basal
Metabolic rate) that will help determine the minimum calorie
requirement of your body.

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The basic mechanism of weight loss is to create a calorie de cit in

the body by eating fewer calories with a balanced diet chart. A
minimum of 1200-1800 calorie is the basic requirement of the
body and reducing calorie intake below that will signal the brain to
slow down metabolism and the body will start conserving fat and
extract energy from muscles instead.

Identifying the Right Calories

Calories are the most important factor that determines both
weight gain and weight loss, and a healthy weight loss plan creates
a safe calorie de cit to promote weight loss. The game of weight
loss is all about calorie intake and calories burnt. In case of weight
balance, all calories are same, but when it comes to overall health,
all calories are not the same. The three main sources of calories
are fats, carbohydrates, and proteins. Sources of unhealthy
saturated fats are butter, cheese and fatty cuts of meats; whereas
sources of healthy unsaturated fats are nuts, vegetable oils, olives
and seafood. Just like healthy and unhealthy fats, there are healthy
and unhealthy carbs as well.

Simple carbs like white rice, sugar, white our, soda, fruit juices and
baked goods are the ones that make you fat. Complex
carbohydrates such as brown rice, wheat

our, beans, lentils,

legumes, fruits and vegetables aid in weight loss. Proteins are

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necessary for increasing muscle mass, and the best low saturated
fat natural sources of protein are egg whites and low-fat dairy. So,
it is important to identify the good and the bad calories and include
the right foods in your 1200 calorie Indian diet plan to make it
healthy and balanced.

How to Plan Your Own 1200 Calorie Diet

Menu?
Well, it must have been heard millions of times by now that the
secret to a beautifully chiseled

gure is 5-6 small meals per day

rather than 3 heavy ones that all of us usually have. The small
healthy meals at short intervals help in boosting up metabolism
thereby burning more calories. The basic idea of the 1200 Calorie
meal plan is the same.

We must divide the 1200 calories into 6 meals consisting of 3 meals

(breakfast, lunch, dinner) of 300 calories each which comes to a
total of 900 calories. The remaining 300 calories should consist of
healthy snacks and beverages that will be spread throughout the
day. Try to stick to unprocessed, whole foods such as fresh fruits,
green leafy vegetables, whole grains, dairy and poultry for meals
as well as snacks. Avoid processed foods, starchy vegetables such
as potatoes, cabbage, and cauli ower. You can take calcium and
multivitamin supplements along with this diet. In many cases

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though, a strict diet throughout the day is often ruined due to late
night food cravings.

A Generalized 1200 Cal Indian Diet Menu for

Weight Loss:
Here, I have provided a sample 1200 calorie Indian diet plan for
weight loss including both vegetarian and non-vegetarian dishes
that will help you get an idea of what it ideally looks like and what
portions you are supposed to eat. But it must be kept in mind that
this is a generalized diet chart that may or may not suit the
requirements of everyone in which case you should consult your
dietician to know more about the 1200 calorie diet plan.

Following is a Generalized 1200 Cal Vegetarian

Diet Chart:
Vegetarians have a wide range of option in this diet as they can
include vegetables, lentils, pulses, cottage cheese (paneer) and
yogurt on their menu as a source of protein, vitamins and
nutrients. The Vegetarian diet includes:

Timing

Foods To Eat

Calories

Early

Lukewarm Water with

Morning

Lemon 1 glass
Tea without Sugar + 2

90

Biscuits

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Breakfast

2 Rotis + 1/2 cup Paneer

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330

Curry
OR
Brown Bread Upma 1 plate

300

+ Milk 1 cup
Mid-Morning

1 Banana/1/2 cup

50

Melon/20 Grapes
Lunch

Brown Rice 1 cup (195 gm)

345

+ Mixed Vegetables 1/2 cup

+ Salad 1 bowl + Raita 1
small bowl
Evening

Butter Milk 1 cup

35

Dinner

2 Rotis + Vegetable Soup 1

370

bowl + Salad 1 bowl

Total

1220/1190
Cal

Following is a Generalized
Non-vegetarian Diet Chart:

1200

Cal

The 1200 Cal non-vegetarian diet chart is almost identical to the

vegetarian diet with the exception of eggs, chicken and sh that are
included in breakfast, lunch and dinner. Its best to stay away from
red meat because of the high level of saturated fats. Its certainly
not a good option for those trying to lose weight.

Timing

Foods To Eat

Calories

Early

Lukewarm Water with

Morning

Lemon 1 glass
Tea without Sugar + 2

90

Biscuits
Breakfast

2 Hard boiled Eggs + 2 Slice

290

Brown Bread

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OR
2 Scrambled Eggs + 1 Slice

310

Brown Bread+ Skimmed

Milk 1 cup (240 gm)
Mid-Morning

1 Banana/1/2 cup

50

Melon/20 Grapes
Lunch

Brown Rice 1 cup(195 gm)

360

+ Chicken(100 gm) + Mixed

Vegetables 1/2 cup + Salad
1 Bowl
Evening

Butter Milk 1 cup

35

Dinner

1 Roti + Fish(50 gm) +

380

Lentils Dal 1/2 cup+ Raita 1

small bowl
Total

1205/1225
Cal

How to Structure your 1200 Calorie Meal Plan?

Although, it is evident that when following the 1200 calorie diet
meal plan, a person cannot consume more than 1200 calories
throughout the day, but it is important to divide these 1200 calories
into 5 to 6 healthy meals and portions in order to keep it
well-balanced and nutritious so that it can promote healthy weight
loss without causing any side-e ects like slowed down metabolism
or nutritional de ciency. Nutritionists recommend that the 1200
calories meal plan should be structured as follows:
Three main meals, namely breakfast, lunch and dinner should
each comprise of 300 to 350 calories.
The snacks and beverages should comprise the rest of the 300
calories that should be distributed throughout the day.
As for beverages, one can opt for hot or cool green tea and
herbal teas. The bene ts of green tea for weight loss are well
known to all.
All the foods consumed during meals and snacks should be
whole and unprocessed foods.

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300 Calories Breakfast Plan

Breakfast is the most important meal of the day, and a healthy
weight loss diet cannot be complete without the inclusion of
breakfast in it. It has been seen that those who skip breakfast as a
precaution to limit calorie intake actually end up consuming more
calories towards the end of the day. Having a healthy breakfast
supplies energy throughout the day and keeps you going.
Although, in the sample diet plan we have suggested a breakfast of
2 rotis and paneer curry or brown bread upma or scrambled or
boiled eggs and brown bread, there are several other breakfast
ideas for losing weight that you can try out.
Boiled
beans

or

lentils

with

whole grain
toast
Wheat
bread slices
with paneer
and

banana
Scrambled
eggs

with

spinach and brown bread toast

1/2 cup of oats or muesli with low-fat yogurt and an apple

300 Calorie Lunch Plan

We really dont need to emphasise why is lunch important for
healthy weight loss. But the Indian lunch often comprises of white
rice that is a high Glycemic Index food which not only causes a
sudden spike in blood glucose level, but also causes lethargy and
weight gain. Therefore, a 300 cal lunch should always include
brown rice or wheat our rotis. Some 300 cal meal options are:
1 cup of brown
rice,

small

brown of dal
tarka, a plate of
green salad

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2 wheat

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our

rotis, a cup of
boiled bean or
rajma curry, a
plate of salad
1 cup of brown rice, sh curry with 250 gms of sh, a plate of
salad
1 Cup of mixed vegetable rice, 1 glass of buttermilk

300 Calorie Dinner Plan

Most of the dieters lose their reins at the end of the day and stu
themselves at dinner. But a controlled 300 cal dinner can keep
things under control. It is best to

nish up dinner at 8.30 PM at

night because it allows the foods to be properly digested before

going to sleep and the body can have a long gap of almost 11
hours before the next meal breakfast. Some 300 cal dinner
options for the 1200 calorie Indian diet are:
2 ounces of
roasted
chicken,
bowl

of

brown rice,
sauteed
vegetables
3 ounces of
lamb curry,
1/3rd
of

bowl
brown

rice and 1/2 cup of mixed sauteed vegetables

2 wheat

our chapatis, a cup of bean or rajma curry and a

plate of salad

Combination of 1200 Calorie Meal Plan with

Exercise
A healthy and balanced diet in combination with fast fat burning
exercises at home or gym is the best way to reduce weight
permanently but most of us are confused about the amount and
time of exercise that should be done along with the 1200 cal diet in
order to promote healthy weight loss. For starters, exercising is

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absolutely safe while following a 1200 cal diet plan but the
maximum recommended rate of weight loss is 2 pounds per week.
In order to burn 2 pounds each week you will need to burn 300
calories a day that can be done by either an hour of moderate
intensity exercises like brisk walking or swimming or 30 to 45
minutes of vigorous-intensity exercises like running, jogging, hiking
or cycling.

While following a 1200 cal diet and exercise routine, you might
notice that your body needs more calories to reach satiety in order
to maintain this rigorous routine. You must respond to your bodys
signs and make necessary adjustments in your diet. You can
determine whether the 1200 cal diet and 300 calorie workout is
suitable for you with the help of this formula.
Multiply your body weight by 10 (for a woman) or 11 (for man).
Then add another 10% to it for calories burned through the
digestion and 20% for sedentary activities.

Benefits of the 1200 Calorie Diet:

The best thing about the 1200 Cal diet plan is that you can lose
weight and stay t while enjoying the food you love. You dont need
to starve yourself or say farewell to your favourite foods. All you
need is a bit of self-control and restraint.
You can
lose
weight
while
enjoying
your
favorite
foods.

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Shows
quick
results.
Fast weight loss with this diet plan acts as a motivational factor.
No need for vigorous exercise or workouts.
Trying out various types of healthy menus and recipes brings
variety to the diet and cuts out boredom.
The 1200 Cal diet plan is a sure way of losing those extra pounds
quickly on a short-term basis, but in order to make the e ects
permanent we need to introduce some healthy changes in the
lifestyle that shall include a well-balanced, healthy diet coupled with
regular exercise.

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Plan

About The Author

Bipasha
Bipasha Mukherjee is a professional content writer
at TheFitIndian.com. She has done her post
graduation in English from The University of Calcutta
and has air to write articles on Health, Fitness, Beauty and Diet.

Comments(2,188)
Previous 1 48 49 50

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Ashu
For 3 persons following this diet plan,how much ml
olive oil should we use in home in a month?
what is the minimum amount of oil for 1 person in a
month?
Reply

Bipasha Mukherjee

Author

It is best to use 1 tablespoon of olive oil

per person, per day, so 3 to 4 tablespoons
is enough each day.
Reply

Abhishek Paul
I am a 12 th grade student . And I want to lose 8 kgs
of weight in 60 days . Are you sure this diet will
provide su cient enery for my daily routine work.
Reply

Bipasha Mukherjee

Author

It will if you have more or less sedentary

lifestyle.
Reply

Ashu
1 tablespoon means how much ml oil?
Reply

Bipasha Mukherjee

Author

1 Tablespoon [Metric] = 15 Milliliters

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Reply

Minha
Hi maam. I am Minha my age is 20 and my weight is
84. My height is 5.4
Please suggest me a good diet plan. I have fats
everywhere in my body. So which exercises are
good for me? I want to lose at least 20 kgs in 6
mothns. Please help me. How much time Id do walk
or exercise daily?
Reply

Sanjeev
Hi Minha.. I understand your urge and
desperate to loose your weight from 84 to 64
kgs, but this will lead to nothing but weakness
and other health problems. I would suggest
go slow and have patience, coz tness doesnt
come in 6-8 months as shown in night TV
advertisement. Follow a good diet plan, and
exercise atleast for 45 mins everyday, do not
just limit yourself to gymming. Sprint do not
jogg, play outdoor games where you can
sweat (may b badminton or tennis) cycle,
swim, do some things which drains your
energy completely. Work hard and you will
get your result. **Patience is the key** Never
Give Up
Reply

Bipasha Mukherjee

Author

You can follow the 1200 cal diet plan along

with 1 hour of brisk walking every day.

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You can also do 15 minutes of rope

skipping daily.
Reply

ashutosh mittal
Mam,im 17, im getting fatter day bday especially my
tummys size is horribly increasing day by day.. I dnt
eat too much bt i eat a lot of food at a time.Plzz help
me mam!
Reply

Bipasha Mukherjee

Author

Try to break your meals in to 5 to 6 small

meals throughout the day rather tahn3
big ones.
Reply

deepak
I have weight about 90 kg I wan to reduce 20 kg send
me best diet plan
Reply

Bipasha Mukherjee

Author

You can try following the 1200 cal diet

plan along with 30 mins of exercise daily.
Reply

kavi
Hi mam,
I have too much of fat in my stomach. I got married

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before 3 months. how can i reduce my belly fat. suggest some

exercises and diet plan
Reply

Bipasha Mukherjee

Author

You can do exercises like jumping jacks,

spot jogging, standing and seated forward
bends, side bends, planks and crunches.
Reply

Dia
Hi
I am working in night shift as a trainer and in an
yeamy weight jumped from 55 to 70. And i am
unable to reduce it irrespective how hard i try it xed
70. I have even triedworkout however no go. So will
this plan help me in bringing my self in shape
Reply

Bipasha Mukherjee

Author

YOu can try this diet along with some

exercises if your dont have an extremely
active lifestyle.
Reply

Nitish
Hi I m nitish my height is 5:10 and my weight is 95 kg
. So I want to reduce my weight and make my body
in shape . I m ready for workout regular like jogging
and basic exercises. So my main question is that is
this diet is su cient for me because I never want to
su er any weakness so tell me can I follow this plan

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or I can add something more

Reply

Bipasha Mukherjee

Author

You can follow this diet if you have a more

or less sedentary lifestyle.
Reply

Ashu
hi mam,
1 teaspoon=how much ml?
1cup=how much ml & gm?
1glass=how much ml & gm?
Reply

Bipasha Mukherjee

Author

Please state the items for which you want

the measurements.
Reply

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