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Showing posts with label diet plan. Show all posts
Showing posts with label diet plan. Show all posts

Can You Lose Weight With 1200 Calories a Day?


Of course you can lose weight with 1200 calories a day.

This 1,200 calorie meal plan is designed by culinary experts to provide healthy and delicious weight loss meals. We have done the hard work of planning for you and have planned seven full days of meals and snacks. Calorie totals are listed next to each meal so you can easily change things in and out as you see fit. Keep in mind that this meal plan is calorie, fiber and sodium controlled. If a particular nutrient is of concern, consider talking to your health care provider about supplementation or altering this plan to better fit your individual nutritional needs.

1200 Calorie 7 Day Meal Plan


1200 Calorie Day 1


Plan ahead: If you don't have much time, you can make ravioli and vegetable soup sooner. Other things you can do for the week include carrot and ginger vinaigrette, maple and walnut granola, and avocado and yogurt sauce.

Breakfast (266 calories)

Avocado and Egg Toast


  • 1 slice wholemeal bread
  • 1/4 medium avocado
  • 1 large egg, cooked in 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second spray)
  • Cover the egg with a pinch of salt and pepper (1/16 teaspoon each).
  • 1 clementine


Morning snack (61 calories)


  • 1/3 cup blueberries
  • 1/4 cup fat-free plain Greek yogurt


Lunch (341 calories)


  • 2 cups Ravioli and Vegetable Soup
  • 1 Tomato Cheddar Cheese Toast


Afternoon snack (93 calories)


  • 3 tablespoons hummus
  • 1 cup sliced cucumber


Dinner (451 calories)

Salmon and Vegetables


  • 4 oz. baked salmon
  • 1 cup toasted Brussels sprouts
  • 1/2 cup brown rice
  • 1 tbsp. walnuts
  • Pepper and salt to taste (1/8 teaspoon each)


Vinaigrette


  • Mix 1 1/2 teaspoon olive oil, lemon juice and maple syrup; season with salt to taste (1/8 teaspoon).


Top Brussels sprouts with 1/2 teaspoon olive oil and bake at 425 degrees F until lightly browned, about 15-20 minutes. Cover salmon with 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second of dew), add salt and pepper to taste (1/8 teaspoon each). Bake at 425 degrees F until ready, about 4 to 6 minutes. Serve brown rice, Brussels sprouts, and salmon sprinkled with vinaigrette and topped with nuts.

1200 Calorie Day 2


Plan ahead: Make maple and walnut granola for tomorrow. Aim for a granola that has about 130 calories or less and less than 6 grams of sugar per 1/4 cup.

Breakfast (266 calories)

Avocado and Egg Toast


  • 1 slice wholemeal bread
  • 1/4 medium avocado
  • 1 large egg, cooked in 1/4 teaspoon olive oil or a thin layer of cooking spray (1 second spray)
  • Top egg with a pinch of pepper (1/16 teaspoon).
  • 1 clementine


Morning snack (134 calories)


  • 5 dried apricots
  • 7 walnut halves


Lunch (295 calories)

Surplus soup


  • 2 cups Ravioli and Vegetable Soup
  • 1 clementine


Afternoon snack (93 calories)


  • 3 tablespoons hummus
  • 1 cup sliced cucumber


Dinner (424 calories)


  • 1 1/2 cups Delicata Squash and Tofu Curry
  • 1/2 cup brown rice


1200 Calorie Day 3


Plan ahead: Boil two eggs and save one for the fifth day. Make carrot and ginger vinaigrette or opt for a healthy Asian-style grocery dressing. choose one made with healthy fats, such as canola oil or olive oil. Cook a chicken breast for lunch tomorrow, or replace the pre-cooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli products, choose low-sodium, preservative-free options.

SEE ALSO: This Boiled Egg Diet is Successful Worldwide - You Can Lose Up To 20 Pounds in 2 Weeks


Breakfast (267 calories)


  • 1/4 cup maple and walnut granola
  • 3/4 cup fat-free plain Greek yogurt
  • 1/2 cup blueberries


Morning snack (35 calories)


  • 1 clementine


Lunch (351 calories)

Pita pocket for apples and cheddar cheese


  • 1 whole wheat round roll (6-1/2 inches)
  • 1 tbsp. mustard
  • 1/2 medium apple, sliced
  • 1 oz. Cheddar Cheese
  • 1 cup mixed vegetables


Cut the pita bread in half and spread the mustard inside. Stuff with apple slices and cheese. Toast until cheese begins to melt. Add vegetables and serve.

Afternoon Snack (47 calories)


  • 1/2 medium apple


Dinner (457 calories)


  • 1 serving (1 bell pepper) stuffed peppers, Moroccan style
  • 2 cups spinach


Sauté spinach in 1 teaspoon of olive oil and a pinch of salt and pepper (1/16 teaspoon each).

Night snack (50 calories)


  • 1 tbsp. chocolate chips, preferably dark chocolate


1200 Calorie Day 4


Plan ahead: Make avocado and yogurt sauce for tomorrow. You can replace the hummus purchased in the store with the sauce, if you wish.

Breakfast (267 calories)


  • 1/4 cup maple and walnut granola
  • 3/4 cup fat-free plain Greek yogurt
  • 1/2 cup blueberries


Morning snack (83 calories)


  • 1 hard-boiled egg
  • 1 tsp. hot sauce, if desired


Lunch (336 calories)


  • 2 cups mixed vegetables
  • 3 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup shredded carrots
  • 1 clementine
  • 2 tablespoons carrot and ginger vinaigrette


Combine ingredients and cover salad with vinaigrette.

Afternoon Snack (86 calories)


  • 4 dried apricots
  • 4 walnut halves


Dinner (444 calories)


  • 2 1/4 cup warm lentil salad with apple and sausage
  • 1/2 cup Quick Marinated Beets


1200 Calorie Day 5


Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (101 calories)


  • 2 medium carrots
  • 2 tablespoons avocado and yogurt sauce


Lunch (314 calories)


  • 1 Tomato and Cheddar Cheese Toast
  • 2 cups mixed vegetables
  • 3 tablespoons grated carrot
  • 1/2 cup cucumber, sliced
  • 1 hard-boiled egg
  • 1 tbsp. unsalted toasted almonds


Top vegetables with grated carrot, cucumber, hard-boiled egg, almonds and 1 1/2 teaspoon olive oil and balsamic vinegar.

Afternoon Snack (93 calories)


  • 3 dried apricots
  • 1/3 cup fat-free plain Greek yogurt
  • 1 1/2 tsp. chopped walnuts


Dinner (427 calories)


  • 1 1/2 cups Quick Chicken Tikka Masala
  • 1/2 cup brown rice


1200 Calorie Day 6


Plan ahead: Cook a chicken breast for tomorrow's lunch or substitute pre-cooked chicken or chicken slices or turkey breast from the grocery store. When choosing deli products, choose low-sodium, preservative-free options.

Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (66 calories)


  • 2 tablespoons avocado and yogurt sauce
  • 1 cup sliced cucumber


Lunch (325 calories)

Chicken leftovers Tikka Masala


  • 1 1/2 cups Quick Chicken Tikka Masala
  • 1 cup spinach


Reheat chicken over spinach in microwave.

Afternoon Snack (35 calories)


  • 1 clementine


Dinner (507 calories)


  • 2 cups Korean Beef Sautéed
  • 1/2 cup cooked buckwheat soba noodles (about 1 ounce of dried noodles)


SEE ALSO: 400 Calorie Vegetarian Dinners - Slimming Vegetarian Recipes

1200 Calorie Day 7


Breakfast (266 calories)


  • 1 cup whole lock cereal
  • 3/4 cup skim milk
  • 1/2 cup blueberries


Morning snack (117 calories)


  • 4 tablespoons Avocado-Yogurt Dip
  • 1 cup sliced cucumber


Lunch (301 calories)


  • 2 cups mixed vegetables
  • 3 oz. cooked chicken breast
  • 1/2 medium red bell pepper, sliced
  • 1/4 cup shredded carrots
  • 2 tablespoons carrot and ginger vinaigrette


Combine ingredients and cover salad with vinaigrette.

Afternoon Snack (42 calories)


  • 5 dried apricots


Dinner (494 calories)


  • 1 portion (1/4 pizza) of Wild Mushroom Pizza with Arugula and Pecorino


1200 Calorie 7 Day Meal Plan


I hope you find this information useful.

1200 Calorie 7 Day Meal Plan - Can You Lose Weight With 1200 Calories a Day?

This article is for people who have doubts about what a ketogenic diet menu would look like.

Keep in mind that every body is different, and that once you lose weight you must adjust your diet to your new needs and goals.

Example of Keto Diet Menu for Beginners


Remember to keep your macronutrients at 70% fat, 25% protein and 5% carbohydrates. If you do a lot of sport you can raise a little carbohydrates (but remember that you will not lose so much weight if you increase more than 10% the percentage of carbohydrates).

How to calculate macronutrients in the ketogenic diet


Macronutrients are the amount of grams of fat, protein, and carbohydrates you should eat in a day. Use ketogenic diet calculator to calculate the macronutrients you eat in a day.

How many calories do you take in daily?


To define how many calories you occupy from carbohydrates first you need to know how many calories you occupy daily, use this calculator to know your daily calorie requirement: Click Here

For example, if I weigh 65 kg and have moderate activity, I would occupy 2528 calories per day.

How do you know how much 5% carbohydrates are?


For simplicity you can use ketogenic diet calculator.

Below is the explanation:

To lose weight you can only eat 5% carbohydrates.

1 gram of carbohydrates is 4 calories.

Take out 5% of your daily calorie requirement, then divide that by 4, and that's how many grams of carbohydrates you can eat a day.

Example: In a daily requirement of 2000 calories 5% would be 100 calories. 100 calories / 4 = 25 grams of carbohydrates per day.

For example, if you ate 100 grams of broccoli, that's 5.2 grams, which means you could eat 500 grams of broccoli a day.

A simple way to reach the high percentages of good fat that is involved in this diet and especially avoid constipation is to eat almonds. 1 cup of almonds has 45 grams of fat and 11 grams of fiber.

Ketogenic Diet Menu Example


Breakfast

spinach bacon omelette keto breakfast
Spinach Bacon Omelette


If you're going to eat carbohydrates, some people prefer to do it for breakfast. Remember not to eat fruits at breakfast because of the high amount of carbohydrates.

Option 1: Bacon Eggs

Option 2: Spinach Omelet with Sausage

Option 3: Protein shake mixed with two tablespoons of Coconut Oil.

Add 10 to 30 almonds to meet the fat goal and avoid constipation, depending on your weight.

Lunch

Creamed Spinach with ground beef Keto lunch
Creamed Spinach with ground beef


For the Lunch try to make it easy and fast. Accompany it with a spinach salad, as spinach has a lot of fiber, more than lettuce.

Option 1: Chicken breast salad with spinach and bacon. (Add 1 tablespoon of Extra Virgin Olive Oil)

Option 2: Meat with spinach and green sauce.

Option 3: Tilapia fish with garlic mojo, spinach and butter.

Dinner

Cajun salmon with avocado salsa keto dinner
Cajun salmon with avocado salsa


Option 1: Tuna with jalapeños (The jalapeño is a medium-sized chili pepper), mixed with 2 tablespoons of coconut oil, with onion and lemon.

Option 2: Tilapia fish with green sauce and broccoli (4 tablespoons of dressing can be added to the vinaigrette or 2 tablespoons of olive oil).

Option 3: Italian sausage with green sauce

Desserts

Cucumber with chili powder keto dessert


Cucumber with chili powder

The most important thing to follow the ketogenic diet is to make it easy, simple and delicious.

Example of Keto Diet Menu for Beginners

According to this diet plan you can lose 10 pounds in 10 days:


At the same time you can see that this is not a strict dictation, you don't have to count calories either, but you should have your scale ready in the kitchen.

Successful Diet Plan - Lose 10 Pounds in 10 Days


Why don't you try and see if the buttermilk gets you? If not, it can easily be replaced by a bowl of low-fat curd cheese.

Please use lean meat only (little pork)

Bread - thin slices, preferably wholemeal bread, because it is more filling and has more fibre.

No burns on the vegetables! Do not use additional fat for cooking. During the whole 10 days you can drink a lot of coffee, tea or mineral water (sweetener without calories is allowed)

The suggestions for the individual days must absolutely be kept, because otherwise the balance between protein numbers and calories comes into slipping. It is essential to keep to the amount of protein, as it removes the growling of the stomach at noon and in the evening you can replace it if you are not working.

In 10 days, if you are overweight, your weight must have decreased by 10 pounds! The treatment can be repeated as often as required until the desired weight is reached.
All this can be eaten -- but it doesn't have to be eaten -- because less is more here too:

Monday - Day 1

Early:
1 - 2 cups of tea or coffee (sweetener no milk)
1 slice of bread, thinly buttered
1 boiled egg
1 apple

Noon:
2 slices of bread
100 g cooked ham (without fat rim)
1 gherkin and 1 jar of juice

In the evening:
1 Orange
1 slice of meat (100 - 200 g)
2 soup ladle vegetables
2 small potatoes
1 glass buttermilk

Tuesday - 2nd day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
1 tbsp. jam

Noon:
1 banana
2 slices of bread
250 g low-fat curd cheese
1 glass of juice

In the evening:
1 apple
1 lean cutlet or 2 small slices of liver (in grill pan or foil)
2 tbsp. potato salad
1 portion of green salad
1 glass of juice

Wednesday - Day 3

Early:
1 - 2 cups of coffee or tea
1 slice of thinly buttered bread
1 corner cheese (lean)
1 boiled egg

Noon:
2 slices of bread
100 g poultry sausage
1 cup of tea or coffee
1 croissant

In the evening:
1 Orange
100 g meat
1 rice soup ladle
1 large portion of salad
1 - 2 cups of tea

Thursday - 4th day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
50 g lean sausage
1 Orange

Noon:
2 slices of bread
1 rib (100 g without fat rim)
1 cucumber or 2 tomatoes
1 glass of juice

In the evening:
2 soup ladles Pichelsteiner pot (possibly from a tin)
1 glass buttermilk
2 slices crispbread

Friday - Day 5

Early:
1 - 2 cups of coffee or tea
2 rolls
100 g lean cheese

Noon:
1 banana
2 cups of coffee or tea
1 small piece of apple cake
1 small piece of yeast plait

In the evening:
1 slice lean fish (100 g)
2 tbsp. potato salad
1 large portion of salad
1 small glass of beer or Coke

Saturday - 6th day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
2 boiled eggs

Noon:
1 soup ladle lean beef goulash
2 small potato dumplings
1 portion of salad
1 glass of juice

In the evening:
2 rolls
100 g sausage (hot or salad)
1 Orange
1 - 2 cups of tea

Sunday - 7th day

Early:
1 - 2 cups of tea or coffee
2 slices of bread, thinly buttered
1 tbsp. jam

Noon:
½ Chicken
2 tbsp. potato salad
3 half canned peaches without juice
1 glass of juice
2 cups of coffee
1 small piece of apple pie or cheesecake

In the evening:
2 slices of bread
50 g lean cheese
20 g butter

RELATED: Keto for Beginners - An Introduction to Ketogenic Nutrition

Monday - Day 8

Early:
1 - 2 cups of coffee or tea
2 rolls
20 g butter
1 tbs of honey

Noon:
1 Orange
2 slices of bread
250 g low-fat curd cheese
1 cup of tea or coffee

In the evening:
1 slice of meatloaf (100 g)
2 soup ladle vegetables
2 small potatoes
1 glass of juice

Tuesday - 9th day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
50 g lean sausage
1 boiled egg

Noon:
2 slices of bread
100 g cooked ham without fat rim
1 glass of juice
1 cucumber

In the evening:
1 pair of Wiener sausages or 100 g boiled ham or 1 small liver or blood sausage
Lots of sauerkraut
2 small potatoes
1 orange or 1 apple

Wednesday - last day

Early:
1 - 2 cups of coffee or tea
1 slice of bread, thinly buttered
50 g Emmentaler
1 apple

Noon:
2 slices of bread
100 g lean sausage
1 egg

In the evening:
1 slice of meat (100 g)
1 soup ladle noodles
1 large portion of salad
1 glass of buttermilk or juice

You can start all over again next Monday.

Your wish determines your success. As with other diet programs this requires that you make some changes in your lifestyle to see the desired results. But unlike other diet programs, there is no long-term commitment. 10 days... that's all you need to be successful and you'll get the results you want. 


Successful Diet Plan - Lose 10 Pounds in 10 Days - According to this diet plan you can lose 10 pounds in 10 days:


RELATED: 10 Daily Habits That Helps You Lose Weight Easily and Keep it Off

Successful Diet Plan - Lose 10 Pounds in 10 Days!

How to lose Weight the healthy way


What is the right body weight? How should we look? These are very difficult questions to answer, but I believe it’s most importantly about feeling comfortable in your own body. We are far too easily influenced by trends and public opinion. If you feel heavy, if your clothes are too tight and if you are tired, losing weight might be a good idea. But do it slowly and by changing your habits. There is no easy fix and crazy diets do not work.

How To Lose Weight in a Healthy and steady Way


Losing weight – and keeping it off – can be hard work because it involves life-changing decisions to find another way of eating and enjoying food. The rules couldn’t be simpler, though: you need to eat less and exercise or be active. Being active improves your body’s physical and mental state, so it is a win-win situation. However, getting into a routine is one of the most challenging aspects.

I have to emphasize that this is a general guideline. The metabolism varies from individual to individual, depending on age, gender, height, weight and your everyday activity levels. Furthermore, if you exercise regularly, the proportion of heavier muscular tissue to fat changes. New studies come out all the time demonstrating just how little we understand about why some people are heavier than others. Metabolism might be connected with our genes, or the bacteria in our stomachs. There is much we don’t know.

The most crucial factor in weight loss, in my experience, is to change your lifestyle forever… and I mean forever. I can’t recommend going on a diet for two to three weeks and then going back to eating like you used to. You can’t expect to keep the pounds off; moreover such ‘yo-yo’ dieting can be very damaging to your health. Changing your lifestyle is key if you need to lose weight and maintain your new body weight. That means smaller portions and less food, more vegetables and complex carbs, less alcohol, fat and sugar – and some exercise every day.

It is really that simple and can be done without calculating anything. I don’t mean you can’t indulge ever again; I’m all for having fun, wonderful food and nice wine. I am talking about changing your habits and your palate, so you end up preferring real-tasting food that is good for you.

GROUND RULES BEFORE STARTING A DIET


Before you start your diet, take the decision to make these changes a permanent feature of your life from now on. After some months without a lot of the things you were used to, such as crisps, chips, fizzy drinks, sugar in everything, heavy sauces, etc., they will actually lose their appeal… I promise. Real flavours from real food can truly change your preferences!

Take time to plan and cook: eating on the move is not a good solution, and shopping for food when you are very hungry and your blood sugar levels are low is also a bad idea. Therefore, plan for three to four days ahead or maybe even for a whole week.

Eating together at a set table is important – don’t eat in front of the TV!

Make sure your dinner plates are not too big; using smaller plates is a good way to control portion sizes.

Eat all your meals slowly, enjoy your food and taste it. I mean really taste it and focus on what’s on your plate. Learning to eat slowly can be hard in the beginning; I know from my own experience. At the beginning I put my watch next to the plate to keep track of time, and promised myself that the eating had to take at least 30 minutes. It took me a couple of months to get into the habit. I lose the habit frequently and then I have to go back to timing my meals.

Involve other people for support. If you find it difficult to change your habits, tell them how they can help you to achieve your goals.

SLEEP

Make sure you get enough sleep. Sleep deprivation makes you eat more since it will make you suffer from tired spells during the day and then you will be inclined to turn to sugar as the solution.

PLANNING YOUR WEIGHT-LOSS DIET


Start your new diet by examining everything in your cupboards, getting rid of not-very-healthy convenience items, such as ready meals, canned soups, snack bars, milk chocolate, fizzy drinks, crisps, cereals containing sugar, etc. Then restock your cupboards with real food, spices, good oils and vinegars, whole grains, oats, nuts, flours, mustards. This replacement process can, of course, be rather expensive. If so, you can do it over time, but try to get rid of all the unhealthy choices in your cupboards as quickly as possible. That is the surest way not to be tempted to eat them.

Plan what to eat for the whole week ahead, and then only go shopping twice so that you spend time in the kitchen instead of in the shops. When on a diet, planning is the key to success. Shopping when hungry or on the spu of the moment will almost inevitably mean that the wrong things get in your basket.

Make sure you always have vegetables, fresh and dried fruit and nuts in the house, so when you get really hungry or fatigued you have something safe to eat.

How To Lose Weight in a Healthy and steady Way - Healthy Lunch


Lunch

In a busy working life you often have to buy lunch or go out for lunch as part of your job. When going out for lunch, do not eat bread and try to avoid alcohol. If it ends up being a big lunch, skip dinner or just eat a raw carrot. Being a little bit hungry now and then will not hurt you.

If you have to buy a takeaway lunch, always avoid sandwiches and go for salad, preferably one with whole grains or quinoa. In any case, the main rule is to stay away from factory-made bread.

High days and holidays

Holidays are always exceptions, and it is only natural to gain a little weight after a couple of weeks with good food and wine every day. That is OK and part of life, but make sure you exercise and perhaps increase your activity level while you have time on your hands.

If you go to a party or have a day when you lunch with friends, or any event where you eat more than planned, just cut down on the following days and you will still lose the amount you need for that week. Dieting is a process that cannot be evaluated day by day but only over weeks or months.

Salt

Sodium is an essential mineral, which we mostly get from salt. Unfortunately, getting too much salt is linked with risk of high blood pressure and heart disease. Your average intake should not be higher than 6g per day. Weigh 6g salt and see how much it is – that will give you a clear picture of the exact amount and help you to limit it. To avoid too much salt in your diet, do not eat processed food, takeaways, and lots of biscuits and snack bars; they contain a lot of salt because it is a natural flavour enhancer.

Sugar

Over the last few decades sugar has become the big enemy, not because there is anything wrong with it as such – it is gastronomically a fantastic ingredient and I would not live without it. However, consuming sugar in the quantities we do is a real and threatening problem, leading to all sorts of health issues.

Stop using sugar in your tea and coffee, but do not replace it with any sweetener. Instead get used to the true taste of the coffee and tea. Do this in stages if necessary. Stop drinking fizzy drinks on a daily basis, and instead buy or make some organic cordials (see Fruit cordials) and dilute them with water. Stop eating snack bars, chocolate bars, bought cakes and biscuits, and sweets.

When craving sweet things, bake yourself a cake so you control exactly what goes into it, that is, the quantity of sugar and the quality of the other ingredients. Alternatively, eat fruit instead. Even though it also contains sugar, it is still a healthy option.

WHAT SHOULD YOU AIM FOR?


If you want to lose weight in a healthy and steady way, I recommend losing 1–2 pounds (500g–1kg) per week, no more. That way you will not feel starved or exhausted. The weight loss will all be due to change. Be patient if nothing really happens in the beginning; just stick to it and the weight will start coming off.

When you have to lose weight, it is important to maintain a steady blood sugar level. You do that by eating three main meals a day and three snacks, but the rule is: do not eat if you are not hungry. The diet plan opposite will work if you do not sit still all day but move around 20% of the time, and exercise two to three times a week.

How To Lose Weight in a Healthy and steady Way - Suggested Diet Plan


SUGGESTED DIET PLAN

Breakfast

• 1 portion of raw oats with fruit and non-fat skimmed milk, or porridge, or a piece of rye bread with cottage cheese (see the recipes).
• Coffee or tea* (with no sugar).


RELATED: 4 Healthy Breakfast Recipes for Weight Loss


Morning snack

• 1 piece of rye bread with 2 tablespoons of low-fat cottage cheese, or if at a desk far away from a kitchen, have some raw vegetables and 10g nuts, like walnuts, hazelnuts or almonds.

Lunch

• A standard lunch with pieces of 1 slice of rye bread with hard-boiled eggs or potatoes, and a portion of raw vegetables like carrots, cauliflower, cucumber and celery sticks.

Afternoon snack

• 1 piece of fruit.

Dinner

• 1 piece of fish, poultry or game, about 100–150g (except for days where the meal is vegetarian).
• 1 big portion of vegetables.
• 2 potatoes or 50g boiled grains.
• 1 portion of salad, with lettuce, kale or cabbage.

Divide each week as follows:

3 days with vegetarian meals

2 days with fish

2 days with poultry, game or meat.

When having your main meal, make sure you set the table nicely, prepare your food with love, take time eating at the table with your family or friends. If eating alone, still set the table and serve yourself a wonderful tasty dinner.

Eat only one portion of food, then eat slowly and drink plenty of water while eating. That also prolongs the meal.

Always serve a fresh salad according to the season; fresh raw vegetables fill you up and they are super healthy. When on a diet, avoid dressings; instead use lemon juice or a nicely flavoured, good-quality vinegar instead.

In general, cut down on fat. Steam or bake instead of frying.

Evening snack

100ml non-fat yoghurt or skyr with berries or other seasonal fruit or, some nights, a small piece of dark chocolate.


RELATED: 10 Healthy Snacks for Weight Loss


General

Drink 2 litres of water a day, and always have raw vegetables in a plastic bag to snack on if hungry or getting sugar cravings.

*Coffee and tea are unlimited, but be careful not to have too much caffeine, which can make you giddy, especially if you do not eat a lot. Always use skimmed milk in your coffee and tea. Avoid café latte – there’s too much fat in all that milk, and that goes for soy latte as well.

How To Lose Weight in a Healthy and steady Way

Many weight loss professionals use the 1200 calorie diet as scaffolding for the diet plan. Reason being it is a safe, effective and provides enough adequate daily nutrition. Any fewer calories could possibly result in a deficiency in nutrients and any more may hinder weight loss progress.

1200 Calorie Diet - A Comprehensive Guide With Yummy Meal Plans


You can eat whatever you wish in this diet. However it is imperative that you follow the strict calorie limit and stay with in your range of what you're allowed to consume otherwise you will defeat the purpose of the diet. I say you can eat what you like but in order to increase your chance of success, please don't eat McDonald's and say your dieting. Eat wholegrain foods, brown rice, wholegrain pasta, veggies, fruits and oats. I place emphasis on whole grains by the way because they provide a sustained release of energy where as refined carbohydrate sources such as white bread will give you an energy high and low. This will leave you with the dreaded hunger pang, making you suspend your efforts so you can gorge yourself with all kinds of foods - making you go over your daily calorie limit.

Here is a list of recommended calorie counted meals you can add to your daily eating routine that supports the 1200 calorie diet. (T.C stands for total calories)

Meal one

Breakfast

- 1 cup fat free plain yogurt
- 1/2 tablespoon of honey
- 1/2 cup of granola
- 12 ounces of coffee

=441 T.C

Snack

1 apple

=81 T.C

1200 Calorie Die - Turkey sandwich


Lunch

- Sandwich
- 2 slices whole grain bread
- 2 slices turkey
- 1/2 cup of lettuce
- 1/4 cup of almonds

=364 T.C

1200 Calorie Diet - Tilapia Fillet


Dinner

- 1 tilapia fillet
- 1 tablespoon butter
- 2cups of cooked zucchini and squash

=330 T.C

Total day calories

=1216 T.C

Meal two

Breakfast

-1 hard boiled egg
-1 half grapefruit
-1 piece whole wheat toast

=T.C 206

Snack

- roasted chicken breast with no skin
- pita bread
- one small apple

 =total calories 177

Lunch

- Hamburger
- Lettuce salad, onion, radish
- reduced fat Italian dressing

=T.C 172

Snack

- Turkey breast
- Once piece wholegrain toast
- Almonds

=T.C 153

1200 Calorie Diet - Grilled Salmon


Dinner

- Grilled salmon
- Asparagus
- One boiled potato

=T.C 462

Daily calories = 1170

Meal three

Breakfast

-Wholegrain break 1 slice
-2 tablespoons of jam
-Cereal
-MLilk
-Orange juice
-Coffee

=T.C 389

1200 Calorie Diet - Roasted Beef Sandwich


Lunch

-Roasted beef sandwich
-Whole grain bread (2 slices)
-Lean roast beef
-Lettuce
-Tomato
-1 tablespoon of mayonnaise
-Apple

=T.C 305

1200 Calorie Diet - Salmon


Dinner

-Salmon 2 ounces
-Vegetable oil (1.5 tablespoon)
-Baked potato
-Margarine
-Green beans, seasoned with margarine
-Carrots
-White dinner roll
-Iced tea

=T.C 454

Daily calories = 1247


Good luck on your weight loss journey!


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1200 Calorie Diet - A Comprehensive Guide With Yummy Meal Plans

A 1200 calorie diet is nutritionally adequate for most of the people for a healthy, safe and permanent weight loss. Starving your body with fewer calories will slow down your metabolism and consequently using up of the calories by the body will also get decreased. This will result in a tired and emaciated body and also the weight loss will not be as much as expected because the calories are still stacked up inside the body.

1200 Calorie Diet Plan

Following a daily diet of 1200 calories is shown to be nutrition rich to support a healthy body and also brings about the calorie deficit which eventually leads to weight loss. Of course, the actual calories that should be taken depends on a lot of factors such as age, gender, metabolic rate, body size and other medical conditions to name a few. 1200 calorie diet plan fits most of the people on average but it is necessary to confirm with a doctor or dietitian before starting with the diet.


How to choose the best 1200 calorie diet menu?


The diet plan should be chosen in such a way that it strikes a proper balance of the macronutrients. The macronutrients include proteins, carbohydrates and fats. The calories that come from the macronutrients should be ideally distributed as follows: 15% of the calories should come from proteins, 55% of the calories should come from carbohydrates, 30% of the calories should come from fats and only less than 10% of the total calories should come from saturated forms of food.

When the diet plan is composed of healthy, nutritious and wholesome food it will keep your food cravings in check and you will feel full for longer. Moreover there will not be any compromise to your health when you follow a diet that satisfies all the above conditions. A diet is followed to make us healthy, supple, strong and slim. Any proper diet should work to achieve all of these. Therefore make sure that you take nutritious food whose calories add up to 1200 or so.

Sample 1200 diet plans:


Below are two diet plans whose total calorific value comes around 1200. From this you can get an idea of how to construct your diet.

Sample 1:

Breakfast


One whole wheat muffin with a spoon of peanut butter and half a banana.

Mid-Morning Snack

An apple and few almonds.

Lunch


2 slices of whole wheat bread; 2 oz. low sodium turkey breast; 1 oz. cheese; a lettuce, an orange, a tomato and a spoon of mustard.

Mid-afternoon snack

8 oz. low fat yogurt

Dinner


3 oz. skinless grilled, baked or boiled chicken breast.

A cup of cooked broccoli and 2/3 of a cup of brown rice.

Snack


A cup of milk and two fat free fig cookies

Sample 2:

Breakfast


A hard boiled egg, 2 slices of whole wheat bread smeared thinly with butter and a large slice of watermelon.

Lunch


100gms (3.5 ounces) of baked potato and baked beans and 100gms (3.5 ounces) of reduce fat cottage cheese.

Snack


Muesli meal replacement bars.

Dinner


Pasta salad made with olive oil. Wash it down with tinned tuna in brine.

Typically any 1200 calorie diet plan can be broken down into the following proportions: The breakfast is the most important meal of the day and makes up 300 calories of the entire 1200 calories.

The mid-morning snack adds up to 100 calories, lunch to 300 calories and the mid-afternoon snack to 50 calories. Finally the dinner contributes to 450 calories of the total. Any nutrition rich diet plan that follows this breakdown can achieve good results in terms of weight loss. Snacks can be taken at any time of the day where you feel the need to snack. But timing is important for breakfast. Make sure that you finish you breakfast within an hour of the time you woke up at. For the rest of the day, timing is up to you and you can divide the calories as you want among the meals, but make sure that the total calories don't exceed 1200.

Last but not least, wash down you meals with lots of water. Adequate amount of water is absolutely essential for maintaining the metabolism and for the healthy functioning of the body. Keeping your body well hydrated is an important factor that constitutes weight loss. Make it as a habit to drink at least eight glasses of water each day. It may look difficult at first, but once you start making conscious efforts it will no longer seem as hard as it was at first.


SEE ALSO: 8 Ways To Cut 500 Calories Each Day


A word of caution:

Before you kick start on a diet, please catch up with your doctor or dietitian and get expert advice on the meal plan that you have formulated. This is especially important for pregnant or breast feeding women. You don't want to follow some diet and weaken you body, so always ask for the doctor's opinions and then jump into your diet plan.

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1200 Calorie Diet Menu and Meal Plan

A calorie controlled, healthy weekly diet meal plan is the one and only way that you will reach your weight loss goal. Take note of the word "goal", which the first dictionary entry explains as "the result or achievement toward which effort is directed". See this, understand this, and you will lose weight. Going on fad diets, which prescribe to you what to eat will never work.

When we speak of a calorie controlled diet, that means adjusting your calorie intake, to be below your Total Daily Energy Expenditure (TDEE), which is the rate at which your body burns calories each day, including calories burned at rest and calories burned during activity.

5 Steps to a Healthy Weekly Diet Meal Plan


The first step therefore, is to determine the calories that your body burns. This depends on various factors (such as your age, your height, current body weight and your level of activity), and can be done with any one of a number of calorie calculators which you may find on line, or by using a simple formula. First you determine your basal metabolic rate (BMR) which is the rate at which your body burns calories at rest. The Harris Benedict equation is the most popular:

  • Men: BMR = 66 + (13.7 x weight in kilograms) + (5 x height in cm) - (6.8 x age in yrs)
  • Women: BMR = 655 + (9.6 x weight in kilograms) + (1.8 x height in cm) - (4.7 x age in yrs)

You then take your BMR, and multiply it with an activity factor, to determine your TDEE: Sedentary (BMR X 1.2); Lightly active (BMR X 1.375); Moderately Active (BMR X 1.55); Very active (BMR X 1.725) or Extremely Active (BMR X 1.9). The final answer is the amount of calories that you need, per day, to sustain your current weight.

The second step is to create the calorie deficit. The deficit that you create will depend on various factors too, depending at which rate you want to lose weight, and also how many calories you can afford to cut, without going to low (if you go too low, your body will retaliate and hold on to its fat stores for dear life, by slowing down your metabolism). As a general rule, women should not go below 1200 calories per day, and men not below 1800 calories per day.

To lose weight at a rate of 1 pound per week, you need to create a calorie deficit of 3500 calories per week (3500 calories in a pound of body fat), or 500 calories per day. Multiple 500 calories for each pound of fat that you have set out in your goal, to lose each week.

The third step in creating your diet meal plan, is to put this on paper. What I have done for myself, is I created an excel spreadsheet, dividing it into 4 broad columns, each column containing sub columns as follows:

The first broad column contains 3 sub columns (Food item, food group and number of portions); the second column contains 2 sub columns (Food weight in Imperial and Metric units); the third column contains two sub columns (calories in one column and kilojoules in the next column, per weight of food); and the final broad column contains 3 sub columns (weights in grams of Protein, Carbohydrate and Fats). This may seem complicated, but put it on paper and you will see how easy it is.

The next thing which I did with this excel spreadsheet meal plan, was to create formulas, in the rows at the bottom of each of the six daily meals, and also at the bottom of the entire daily meal plan, which allows all my totals (calories, proteins, carbohydrates and fats), to be automatically calculated, as I add individual food items. This makes it so easy and simple, once you have done it. The meal plan does all the calculations for you.

The fourth step is to add your favorite foods to the meal plan. It takes only a simple session of research at an on line database, and fill out the food items, gram weight and nutritional information. Once you have done this, you will have a clear idea of where and how to adjust your meal plan, to be in sync with your calorie needs, as determined in steps 1 and 2.

The fifth, and final step is to create a formula right at the bottom of the meal plan, which will automatically calculate your macro nutrient ratios (ratio of calories from proteins, carbohydrates and fats). A good baseline to start from is 50% Carbohydrates, 30% Proteins and 20% Fats. This is not that important though, the most important is the total calories. remember that proteins and carbohydrates contain 4 calories each, per gram, and fats contain 9 calories per gram.




Once you have just one solid meal plan, for only one day in place, it becomes a breeze to adjust it and to create new ones, for each day of the week, each week of the month and each month of the year.

Remember how we said that a goal is "the result or achievement toward which effort is directed"? This meal plan will take you to where you want to be. And creating it is as easy as it was for me to write this article. You just need to sit down and write the first paragraph, with the intention to write the last one.


If you would like to see this meal plan in action, Kim Levin offers a free weight loss course [http://the-weight-loss-formula.com/course/a-formula-to-fast-and-natural-weight-loss/], covering important subjects such as fat burning foods and how to quick start your plan to lose the maximum amount of weight within the shortest time. Kim also manages the Weight Loss Diet Secrets [http://weightlossdietsecrets.net] website.

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5 Steps to a Healthy Weekly Diet Meal Plan