Diet Plan For Healthy Weight Loss

12/19/2015
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The 1200 Calorie Indian Meal Plan for a

Healthy Weight Loss
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Bipasha Mukherjee | | Diet | 2,694 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
Name
and rasmalai. And the few of us who do succeed to lose some

weight by surviving a restrictive diet, will not have any clue on
Email
how to 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 first week and gain automatically
when not followed with a strict diet plan.
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The 1200 Calorie Indian Meal Plan:

The secret to maintaining healthy body weight lies in a planned
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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
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depend on what you eat. You cannot take in your stipulated

1200 Cal from junk food, fries, sugary treats and chocolates and
expect to see effective 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
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Why 1200 Cal is the Magic Number?
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Well, the requirement of every individual is different, and a diet
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for effective 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 deficit
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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 deficit 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.
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12/19/2015
Simple carbs like white rice, sugar, white flour, soda, fruit juices
and baked goods are the ones that make you fat. Complex
carbohydrates such as brown rice, wheat flour, beans, lentils,
legumes, fruits and vegetables aid in weight loss. Proteins are
necessary for increasing muscle mass, and the best low
saturated fat natural sources of protein are egg whites and lowfat 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 figure 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.
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12/19/2015
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
cauliflower. You can take calcium and multivitamin supplements

along with this diet. In many cases 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.
5/21
12/19/2015
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 Lemon
Morning
1 glass
Breakfast
Tea without Sugar + 2 Biscuits
90
2 Rotis + 1/2 cup Paneer Curry
330
OR
Brown Bread Upma 1 plate +
300
Milk 1 cup
Mid-
1 Banana/1/2 cup Melon/20
Morning
Grapes
Lunch
Brown Rice 1 cup (195 gm) +
50
345
Mixed Vegetables 1/2 cup +

Salad 1 bowl + Raita 1 small
bowl
6/21
12/19/2015
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 1200 Cal Nonvegetarian Diet Chart:

The 1200 Cal non-vegetarian diet chart is almost identical to the
vegetarian diet with the exception of eggs, chicken and fish 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 Lemon
Morning
1 glass
Breakfast
Tea without Sugar + 2 Biscuits
90
2 Hard boiled Eggs + 2 Slice
290
Brown Bread
OR
2 Scrambled Eggs + 1 Slice
310
Brown Bread+ Skimmed Milk

1 cup (240 gm)
Mid-
1 Banana/1/2 cup Melon/20
Morning
Grapes
Lunch
Brown Rice 1 cup(195 gm) +
50
360
Chicken(100 gm) + Mixed

Vegetables 1/2 cup + Salad 1
Bowl
Evening
Butter Milk 1 cup
35
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12/19/2015
Dinner
1 Roti + Fish(50 gm) + Lentils
380
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-effects like slowed down
metabolism or nutritional deficiency. 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 benefits 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.
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.
8/21
12/19/2015
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 flour rotis. Some 300 cal
meal options are:
1
cup
of
brown rice, 1
small brown
of dal tarka,
a
plate
of
green salad
2
wheat
flour rotis, a
cup of boiled
bean
or
rajma curry, a plate of salad

1 cup of brown rice, fish curry with 250 gms of fish, a plate of
salad
1 Cup of mixed vegetable rice, 1 glass of buttermilk
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300 Calorie Dinner Plan

Most of the dieters lose their reins at the end of the day and
stuff themselves at dinner. But a controlled 300 cal dinner can
keep things under control. It is best to finish 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 bowl of brown rice and 1/2
cup of mixed sauteed vegetables
2 wheat flour 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 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
10/21
12/19/2015
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 fit 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.

Shows quick results.
11/21
12/19/2015
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 effects
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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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 flair to write articles on Health, Fitness, Beauty
and Diet.
Comments(2,694)
Previous 1 60 61 62
samara
12/21
12/19/2015
Hello mam,
Reply
samara
Hello mam, I am 20 years old , 5.1 , 83 kgs. I read
everything above, so the 1200 calorie diet will be
suitable for me ?
Reply
Author
Bipasha Mukherjee
You can surely give it a try, and pair it

with daily exercise.
Reply
Gamer1407
Hi.
Age : 15
Height : 60 ft
Weight : 90 kg
Gender : Male
I am totally fed up of my weight and my man
boobs. I want to lose weight in around 3-4
months. What should my ideal weight be and
what do you suggest i should do to have a good
body by March-April 2016 ?
Reply
Author
13/21
12/19/2015
Bipasha Mukherjee
Your weight should range between 74
to 83 kgs. You can follow the 1200 cal
diet plan along with 1 hour of workout
daily that should include cardio and
weight training. You can do push ups,
chest fly and spot jogging to get rid of
man boobs.
Reply
Asha
Hello mam, i have reduced 7 kg in 55 days but still
i need to reduce belly fat please advise me how to
reduce and suggest food for me . currently i am
doing calories diet along with daily walking and
exercise.
Reply
Author
Bipasha Mukherjee
The best way to reduce belly fat is

jumping jacks, squats, lunges, standing
and seated forward bends, side bends,
crunches.
Reply
Preethy
hello mammy age is 26,height is 56 and weight
is 70. what is the correct weight i should be..?
and i want to reduce mam..what i have to
do..looking forward for ur vaulable suggestions
Reply
14/21
12/19/2015
Bipasha Mukherjee
Author
Your ideal weight should be 63 kgs. You

just need to lose 7 kgs. You can follow
the 1200 cal diet plan for 2 months
along with brisk walking for 30 mins
every day.
Reply
Preethy
if i follow GM diet plan..is there any
problem Mam..
Reply
Ashish Kumar
hello mam
my age is 24 and height 5-5 and wt.77
kg.what should i do to reduce weight in a
month
Reply
Author
Bipasha Mukherjee
Start off with the 7 days GM diet
followed by the 1200 cal diet plan. also

devote 1 hour to exercise or brisk
walking daily.
Reply
Shiavni
Dear Madam ,
I am 5 feet 4 inch and my wt is 87 kg . i am fed up
with it , I have also problem of thyroid from last 6
year . I am a working lady and my working hours
15/21
12/19/2015
are approx 9 hours .(from 9: 30 am to 6 o clock )

.Please suggest how i lose my wt.
Reply
Bipasha Mukherjee
Author
You can follow the 1200 cal diet plan

along with 1 hour of brisk walking daily.
Reply
vivek
Whats d diff btwn 7days diet plan and 1200 cal
plan
Which one is prefrable iam 100 kgs nw and my
height is 5ft 11 inches i grew a 10 kg in 46days
ihave hypo thyroidism plz help me out
Reply
Bipasha Mukherjee
Author
I dont think you should follow the 7

days GM diet, you can try the 1200 cal
diet.
Reply
Fathima Farsatha
Hi Bipasha,
Im 25 year old with height 57 and weight 87kg.
After my delivery , I was 120kg. I reduced 33kgs in
2 years but still I look so heavy. Also , Im suffering
from Poly cystic overies. Can you please tell me
what is the Ideal weight for me?
I followed GM diet and lost 3 kgs. Im doing 1 hour
16/21
12/19/2015
of exercise everyday now. Im planning to do 1200

cal diet for next 10 days and then restart with the
GM diet again. Do you think I should add anything
to this plan? Also, Im a person who long for
sweets. Can I have something sweet once in 2
weeks? Would that hamper my diet?
Thanks,
Fathima Farsatha
Reply
Bipasha Mukherjee
Author
Your ideal weight should be 64 kgs. You

can continue with your plan and include
some exercise in your daily schedule.
Reply
omaima
Hello bipasha thanks alot for such informative
post..With In two days I shall b done with my 7
days diet plan then planing to shift on to 1200 cal
plan as u recommended.
I shall give you my details please suggest me the
workouts and timing ,diet e.t.c accordingly?
Age- 20
Height- 55
weight- 85
Gender- female
I am half Indian(Paternal side)from KSA, I am
obsessed with indian food sooo much spcly
chicken biryaani <3 ..and as I told you I am
perfectly fine till my waist but my butt n thighs
has much of the fat accumulated (PEAR SHAPED
body). :'(
so can plz tell me diet plan aaccording to my
weight height e.t.c mentioned above?
17/21
12/19/2015
2)Will it be okey if I have chicken biryani or any

other chicken food once a week? During this plan?
I shall eat veggies as brkfast mid snack but biryani
once in lunch?
3)That would be a huge favour if you gemme a
plan n workout details to reduce butt n thighs in
3months.
looking forward to your reply
Cheeers!
Reply
Bipasha Mukherjee
Author
See, it is best to keep biriyani as an

occasional treat, once or twice a month.
You can follow the 1200 cal diet and
devote 40 mins of exercises daily. You
can do exercises like spot jogging,
jumping jacks, lunges, squats, planks
and glute bridges.
Reply
omaima
Thanks a bunch !
Reply
omaima
And can I have the ginger lemon
drink which claims to boost
body metabolism. .! What do
you say? About this drink
bipasha? Plz suggest
Reply
18/21
12/19/2015
omaima
what about weight? According to my
age gender? Bipasha?
Reply
Ronit
Hello mam,
My height is 56 and my weight is 82 kg By body
is muscular But the weight is very high
according to my height.. What should I do for
weight loss It is irritating me now
Can I take some food supplements?
Green tea, black coffee, boiled chicken, if yes how
much should I take
Every night I eat chicken after workout. Gym
instructor says its good.. But my weight is
increasing.
Kindly advice something I really need your help..
Bcz m exhausted now.
With regards,
Ronit srivas
Reply
Bipasha Mukherjee
Author
Muscles weight much more than fat,

you have more muscles than fat in your
body and therefore you weigh more. I
dont think there is any reason to worry
as long as you have a fit and toned
body.
Reply
19/21
12/19/2015
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The 1200 Calorie Indian Meal Plan for a

Bipasha Mukherjee | | Diet | 2,694 Comments

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

how to maintain it so that they dont return to their previous

The 1200 Calorie Indian Meal Plan:

depend on what you eat. You cannot take in your stipulated

messed up and the effects will be reflected in your lifeless, limp

Why 1200 Cal is the Magic Number?

Well, the requirement of every individual is different, and a diet

for effective weight loss should be based on several factors such

The basic mechanism of weight loss is to create a calorie deficit

in the body by eating fewer calories with a balanced diet chart. A

Identifying the Right Calories

How to Plan Your Own 1200 Calorie Diet

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

cauliflower. You can take calcium and multivitamin supplements

A Generalized 1200 Cal Indian Diet Menu

Following is a Generalized 1200 Cal Vegetarian

Lukewarm Water with Lemon

Tea without Sugar + 2 Biscuits

2 Rotis + 1/2 cup Paneer Curry

1 Banana/1/2 cup Melon/20

Brown Rice 1 cup (195 gm) +

Mixed Vegetables 1/2 cup +

Butter Milk 1 cup

2 Rotis + Vegetable Soup 1

bowl + Salad 1 bowl

Following is a Generalized 1200 Cal Nonvegetarian Diet Chart:

Lukewarm Water with Lemon

Tea without Sugar + 2 Biscuits

2 Hard boiled Eggs + 2 Slice

Brown Bread+ Skimmed Milk

1 Banana/1/2 cup Melon/20

Brown Rice 1 cup(195 gm) +

Chicken(100 gm) + Mixed

Butter Milk 1 cup

1 Roti + Fish(50 gm) + Lentils

Dal 1/2 cup+ Raita 1 small

How to Structure your 1200 Calorie Meal Plan?

300 Calories Breakfast Plan

300 Calorie Lunch Plan

rajma curry, a plate of salad

300 Calorie Dinner Plan

Combination of 1200 Calorie Meal Plan with

30 to 45 minutes of vigorous-intensity exercises like running,

Benefits of the 1200 Calorie Diet:

enjoying your favorite foods.

Fast weight loss with this diet plan acts as a motivational

About The Author

You can surely give it a try, and pair it

The best way to reduce belly fat is

Your ideal weight should be 63 kgs. You

followed by the 1200 cal diet plan. also

are approx 9 hours .(from 9: 30 am to 6 o clock )

You can follow the 1200 cal diet plan

I dont think you should follow the 7

of exercise everyday now. Im planning to do 1200

Your ideal weight should be 64 kgs. You

2)Will it be okey if I have chicken biryani or any

See, it is best to keep biriyani as an

Muscles weight much more than fat,