1200 Calorie Indian Diet Plan for Weight Loss

Despite the age and gender, Overweight has become the biggest problem faced by many these days. The main reason for gaining weight is not being active. Yes! In order to maintain your weight, you'll need to spend the calories that you consume through exercise. If you failed in doing so, the extra calories which you consumed will turn into fat deposits and are stored in your body making you overweight.

There are many ways to lose weight such as diet and exercise. However, not many would be able to exercise regularly due to their busy schedule. Luckily, for such people, there is the GM Diet Plan, which helps you lose upto 5 to 7 kgs in under 1 week of time without losing your health. This diet program is scientifically proven to reduce the extra pounds within just 7 days of time. But, a lot of people who lose weight will automatically gain weight in the following weeks if they are not following a strict diet plan.

In today's article, let us discuss the 1200 calorie meal plan which will boost your metabolism and at the same time help in burning extra fat.

Also Find the 1500 Calorie Meal Plan for Weight Loss.

What's Up with the 1200 Cal Magical Figure?

The 1200-Calorie-a-Day Menu Cookbook
The lifestyle and body type of every individual will not be the same and so their calorie requirements definitely differ from each other. In order to get the minimum body requirement for your body, you'll have to calculate the BMR a.k.a Basal Metabolic Rate which will be calculated based on your age, sex, weight, height, metabolism and activity level.

In simple terminology, the basic requirement of our body would range between 1200 to 1800 calories. So, if we reduce the calorie intake (not <1200 cal), then our brain will get a signal to slow down the metabolism. Hence, our body will start utilizing the fat and energy from the muscles instead.

Can I Follow this Low Calorie (1200) Diet?

First, go ahead and calculate your daily calorie needs using this calculator. If your recommended calorie intake is > 2200, or if you're practicing heavy physical activities, then this 1200 cal diet is not for you. You guys can stay away from this diet plan since it will not fulfil your daily calorie needs.

How Does the 1200 Calorie Diet Work?

You might have heard the old saying about healthy eating lifestyle - 6 Small meals a day instead of 3 heavy meals. Eating small meals at short intervals boosts your metabolism, thereby burning the extra calories. The 1200 calorie meal plan follows the same concept.

1200 Calorie Indian Diet Plan for Weight Loss (Vegetarian)

Just like the vegetarian GM diet, the 1200 calorie diet also has the vegetarian foods in the menu. You can have all types of vegetables, paneer (cottage cheese), yogurt and lentils in your meal plan.

Sample 1200 Calorie Vegetarian Meal Plan

  • Morning (0 or 90 cal): Drink a glass of lukewarm water with lemon & honey (or) Tea without adding sugar + 2 marie gold lite biscuits.
  • Breakfast (~300 cal): Brown bread Upma + 1 glass milk (or) 2 Pulkas + 1/2 cup Paneer curry
  • Mid-Morning Snacks (~50 to 60 cal): You can eat 1 full Banana (or) 1/2 cup of Watermelon slices or 15 to 20 Grapes
  • Lunch (~350 cal): Since White rice is not healthy, we prefer Brown rice instead of it. You can prepare mixed vegetable rice (1 cup) for lunch.
  • Evening Snacks (~35 to 40 cal): Drink 1 glass of butter milk (less salt)
  • Dinner (~350 to 370 cal): You can eat 2 Rotis/Pulkas with 1 bowl of vegetable soup for dinner. Try to finish your dinner before 6.30PM and avoid drinking or eating afterwards.

1200 Calorie Diet Plan for Non-Vegetarians

The 1200 calorie meal plan non-veg version is almost similar to the veg diet except it includes Eggs, Fish and Chicken.

Sample 1200 Calorie Non-Vegetarian Meal Plan

  • Morning (0 or 90 cal): Drink a glass of lukewarm water with lemon & honey (or) Tea without adding sugar + 2 marie gold lite biscuits.
  • Breakfast (~300 cal): You can have 2 hard boiled eggs + 1 brown bread slices + 1 cup skimmed milk.
  • Mid-Morning Snacks (~50 to 60 cal): You can eat 1 full Banana (or) 1/2 cup of Watermelon slices or 15 to 20 Grapes
  • Lunch (~350 cal): You can combine Chicken (100gms), brown rice 1 cup (200gms) and prepare a delicious recipe to satisfy your taste buds. But remember to add less oil while cooking. Along with it, you can also have 1/2 cup mixed vegetable salad or soup.
  • Evening Snacks (~35 to 40 cal): Drink 1 glass of butter milk (less salt)
  • Dinner (~350 to 370 cal): 1 Roti + Fish fry (small slice - 50gms) (or) 1 Roti + 1/2 cup Lentils Dal

Benefits of the 1200 Cal Diet Plan

  • You can lose weight by eating the foods you love.
  • Quick weight loss is possible.
  • The best way to lose weight is by lowering the calorie intake.

Risks

  • If you're physically very active, then you should stay away from this low calorie diet or else you'll see more damage than good.
  • If not followed with discipline, then this diet plan may lead to poor results.
  • Limiting calories beneath your minimum daily calorie needs may lead to nutrient deficiency. You may feel weak, confused and loss of appetite.

Suggestion

  • Before attempting this or any other diet program, please consult your physician and ask for his recommendation.
  • Instead of eating the same foods, try cooking different varieties to please your mind. It will definitely motivate you to continue further on your weight loss journey.
  • Heavy exercising is not recommended while on this low calorie diet. You can, however, do light walking, Yoga and simple aerobics.
  • Avoid foods that include starchy vegetables such as cabbage, peppers, broccoli and cauliflower and processed sugars.

Final Words: The main advantage of this 1200 calorie diet is that you don't have to starve yourself while losing weight. There is also no need to do heavy workouts in order to lose your body weight. However, you can include this simple 7 minute HIIT workout in your daily schedule to speed up the weight loss process.

26 comments:

  1. To lose surplus weight, you might be very likely to would want to stay away from munching. You could contemplate in quite a few energy with out really contemplating it once you nibble on junk food.

    ReplyDelete
  2. Thank you Sahantha - I love your website, and am trying to follow the GM diet at the moment (day 4 today).

    Once I move on to the 1200 cal vegetarian diet, can you please tell me:

    1) How much quantity of brown bread upma to consume for breakfast i.e. how many bread slices? Can i add potatoes?
    2) For dinner, can i replace vegetable soup with anything else? (Not sure rotis would go very well with soup)

    ReplyDelete
    Replies
    1. 1) just a small plate of bread upma for brekfast; 2 slices; no potatoes.
      2) either soup or salad would be fine.

      Delete
  3. Can i eat roti instead of brown rice in lunch

    ReplyDelete
    Replies
    1. Yes, you can have rotis (without oil)

      Delete
  4. Hi ,i just wanted to ask if tomato soup will do.instead of wonder soup ?thanks!

    ReplyDelete
    Replies
    1. yes, you can have the tomato soup also..but pls note that cabbage soup has more chances of burning calories than the tomato soup..

      Delete
  5. Thank you, very helpful diet plan.

    Is it same quantity of intake for men as well?

    And also, can we jog and do some light exercises along with the diet?

    ReplyDelete
    Replies
    1. Yes, it can be followed by men and women, but before that pls check your calorie needs to find out whether this diet plan is for you or not.

      And light exercises are fine..but don't go for strenuous workouts.

      Delete
  6. Can i follow this diet for 3 days or a week after my 7day gm diet??

    ReplyDelete
    Replies
    1. yes, you can follow this diet any time you like..but pls remember that you should give a gap at least 5 to 7 days before starting the next session of the gm diet..

      Delete
  7. Is the 1200 calorie diet plan a substitute for gm diet or it fills in the gap between the two gm diet sessions?

    ReplyDelete
    Replies
    1. This can be used both as a substitute as well as to fill the gap between the sessions..

      say, if you want to lose more weight, then try this 1200 cal menu b/w two gm diet sessions.

      else, if your weight loss target is less than 7 kgs, then GM diet itself is enough for u to reach ur target and u can skip this 1200 cal meal plan.

      hope u get it..

      Delete
  8. Can we add masala in vegetable mix rice?

    ReplyDelete
  9. can we have chicken curry and brown rice for lunch?

    ReplyDelete
  10. Hi Sahantha, thnx for your valuable comments and time. I am doing GM diet and this is my 5th day , after this diet I want to follow 1209 cl diet but I am confuse with the cabbage intact. In GM diet we learnt that cabbage is good for biting fat and here we are saying different. Please let me know what is right.

    ReplyDelete
    Replies
    1. cabbage soup can be had on all days, irrespective of the type of diet. it is very healthy too.

      Delete
  11. Pls give sample menu of 1200 good for 5days
    i am pescetarian
    I usually have 1 apple for breakfast around 730am
    Then lunch 1cup of brown rice with seafood/ fish or veg
    I don't eat rice during dinner...
    I have a sweet tooth
    I am 5'2, 56kls
    I want to lose 2-3kls
    I tried gmdiet last week i only lose 1kl from 56 kls down to 55kls but back to 56kls again now

    ReplyDelete
  12. hai my height is 162cm and weight is 72.i did not follow any diet plan till nw.i want to reduce 5to6kgs.i have seen u diet plan.hw many days i should follow .
    and hw it losses.can i take red rice instesd of brown rice and chappatis for breakfast.

    ReplyDelete
    Replies
    1. To lose 6 kgs, you can follow 2 weeks of the gm diet with a gap of 5 days in between..

      Just 2 sessions and you'll lose those extra 6 kgs for sure..all the best :)

      Delete
  13. Hi sahantha.....can u pls tell the recipie of bread upma? How many slices are used?

    Can I have oats or wheat flakes with skimmed milk for breakfast in 1200 caloriediet? If yes pls specify the quantities

    Thankyou and appreciate for your patience

    ReplyDelete
    Replies
    1. Recipe - https://www.youtube.com/watch?v=yCOeq2JWhn8

      Don't forget to replace white with brown bread.

      Oats - 50 to 75 grams with regular milk or Flakes - a small bowl with skim milk.

      Delete
  14. Hi..can u plz share the recipie of brownbread upma?

    ReplyDelete
    Replies
    1. I follow this recipe, but replace white bread with brown bread.

      https://www.youtube.com/watch?v=yCOeq2JWhn8

      Delete