Friday, December 30, 2016

1200 Calorie Meal Plan To Lose 4 Pounds in a Week

This diet consists of reducing energy intake so that your basic metabolism finds its source of energy by drawing on your fat, water and muscle stores.

To achieve this, the menus that make up a 1,200 calorie diet are generally rich in protein and contain a high enough carbohydrate content so that you don't lose too much energy.

These 1200 calorie diet plan contain little fat to limit calorie intake.

Simple 1200 calorie meal plan for 7 days

1200 calorie diet and weight loss:

A 1200-calorie diet can help you lose about 4 pounds in 1 week.
For example: a small woman with a metabolism requiring 1800 calories per day on average will be much easier to follow a 1200 calorie diet.

How long can you stay on a 1200 calorie diet?

Generally this diet is planned for a maximum duration of 3 weeks because beyond it is really difficult to maintain a low-calorie diet for a longer period.

The first week:


Your body will experience a shortage due to a significant reduction in the number of calories.
It is therefore a phase called the purification and detoxification phase since the metabolism will be disrupted.

The second week:


The body gradually gets used to the calorie restriction, it is a phase also called cruise phase where the weight loss is accentuated in general.

The third week:


Weight loss is usually less because the body has adjusted.
It continues to draw on fat reserves but by modifying its mode of operation somewhat.
You will have a little less energy and it will not be easy not to crack.

After the third week:


You will have to increase the calories gradually so that the body doesn't get too much shock, which would have the opposite effect.

For this it is therefore necessary to go to one week at 1500 calories and then one week at 1700 calories, taking care not to exceed the limit of 2000 calories per day.

7-Day 1200 calorie meal plan


To respect the effect of these menus, no fat, sugar or salt should be added in order to remain at just 1200 calories.

1200 Calorie Menu Day 1


Breakfast: 1 slice of whole wheat bread + 15 g of light jam + 20 cl of organic fruit juice

Lunch: 100 g ham + 200 g whole wheat pasta + 30 g dark chocolate

Dinner: 40 cl of vegetable soup + 200 g of fish with a drizzle of olive oil

vegetable soup

1200 calorie menu Day 2


Breakfast: 1 slice of wholemeal bread + 15 g of light jam + 1 coffee or tea

Lunch: 150 g lentils + 2 slices of wholemeal bread

Dinner: 40 cl of vegetable soup + 1 slice of wholemeal bread + 1 apple

1200 Calorie Menu Day 3


Breakfast: 40 g of oats + 10 cl of semi-skimmed milk + 1 teaspoon of honey + 1 coffee or tea

Lunch: Turkey sandwich (2 slices of wholemeal bread, 1 turkey fillet, 1 tomato, 2 salad leaves, a spoon of mustard) + 2 steamed carrots

Dinner: 1 steamed salmon steak + 50 g red beans + 3 salad leaves + 1 tomato + lemon juice

1200 calorie menu Day 4


Breakfast: 1 jar of cottage cheese + 30 g of chocolate muesli + 20 cl of organic fruit juice

Lunch: 200 g wholegrain rice + 150 chicken breast + 300 g diced bell pepper

Dinner: 40 cl thick vegetable soup + 1 slice of wholemeal bread + 1 banana

1200 Calorie Menu Day 5


Breakfast: 1 slice of wholemeal bread + 15 g of light jam + 1 coffee or tea

Lunch: 1 minced steak (without fat) + 200 g of pasta + 10 cl of fresh cream

Dinner: 40 cl of vegetable soup + 1 slice of wholemeal bread + 1 kiwi

1200 Calorie Menu Day 6


Breakfast: 40 g oatmeal + 10 cl semi skimmed milk + 1 coffee or tea

Lunch: 150 g of sirloin steak + 350 g of steamed vegetables with a drizzle of olive oil

Dinner: 40 cl of vegetable soup + 1 slice of wholemeal bread + 1 orange

1200 Calorie Menu Day 7 (for vegetarians)


Breakfast: 1 slice of wholemeal bread + 15 g of light jam + 20 cl of organic fruit juice

Lunch: ¼ leek quiche

Dinner: 40 cl of thick vegetable soup + 1 compote + 150 g of pineapple

During the diet period you need to hydrate yourself well: prefer a little warm water


Read also: 1200 Calorie Diet Menu and Meal Plan

Disadvantages of a low calorie diet



  • Less energy. You’ll feel more lethargic and will not feel like doing your regular works. You will not be able to give your 100% in your job because of the lack of energy.
  • This diet requires a lot of rigor and preparation
  • It’s not always easy to count calories exactly.
  • This diet does not allow sustained sports activity
  • The yo-yo effect is almost inevitable because after a few weeks it is difficult to maintain a low-calorie diet


Benefits of a 1200 Calorie Diet



  • You can eat almost everything but in limited proportions
  • This diet tends to teach you how to make balanced meals since it teaches you the nutritional value of foods
  • Weight loss is certain so it may be suitable for a person who needs to lose weight quickly such as losing weight before a wedding for example.
1200 Calorie Meal Plan To Lose 4 Pounds in a Week

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