If you have gained weight, why not taste delicious Indian cuisine that will help you lose weight. Calories are the energy from the food that affects their weight and you can surely control them.
These calories weigh 3500 pounds a pound and to lose weight, you need to cut some rate from your daily diet. However, you should not go under 1200 calories per day.
Do many people ask how effective is a diet plan to lose weight? The most likely answer to this question is yes, but it does not end here.
You can lose weight with the help of the right estimated and perfect diet plan, we mean the estimated calorie diet plan by the right and perfect estimated balanced diet plan. Before reaching a final decision you need to know about some other options. So, let’s now know in detail about the 1200 calorie Indian diet plan for weight loss.
What is The 1200 Calorie Indian Diet Plan For Weight Loss?
1200 Calorie Diet Plan in Hindi is prescribed only for those who want to lose weight. It is important to ensure that you do not eat empty calories. This useful diet plan will help you in shaping your body.
The 1200 kcal/day diet for an adult is a calorie-restricted meal plan for weight loss and should not be made a way of life. The National Institute for Nutrition recommends a healthy 1900Kcal / day for a woman (sedentary) and 2300Kcals / day for men (sedentary).
A very low-calorie Indian diet plan, i.e. less than 1000 kcal/day, should only be under medical supervision. If you are recommended to go on a 1200 calorie diet, this is what your daytime food chart should ideally look like:
A 1200 calorie diet plan is not a miraculous way, but it is a healthy way to lose weight in which you can get rid of harmful food without compromising the taste of food.
Not only this, in this diet plan you will not need to go to the gym to sweat for hours but you will have to follow the cardio routine for 15-20 minutes which will reduce your weight without compromising the diet. This diet plan is much easier than other diet plans such as the Paleo diet plan for weight loss. In this, you only have to keep strong self-control and willpower.
‘1200 Calorie Indian Diet plan for weight loss is recommended as the most effective diet to lose weight, yet it is not considered suitable for people whose lifestyle is full of running and they need calories to keep their body active. Require more
Foods That You Should Include Under The 1200 Calorie Plan:
Instead of high-calorie unhealthy food, use nutritious organic healthy Indian food which helps lose weight quickly. Far-reaching health goals can be achieved by adopting nutritious food, except harmful food. Do include the following food items in your diet.
Whenever you follow a limited-calorie diet, you automatically learn to cut out the extra useless portion from your diet. In this diet, you should pay more attention to vegetables and protein. Learn to avoid white carbs, sweets, packaged food, and this diet will not be difficult at all. I will discuss the types of food that you should add to reduce your diet on calories and make your boy high on nutrients.
Vegetables:
Vegetables should be the main part of your big meal and can also change snacks. Make sure to have two portions of vegetables along with a portion of protein and carbs for your lunch and dinner. Leafy vegetables, colored vegetables should be on your plates. You can substitute French fries or chips with crunchy and healthy carrots for your snacks and you won’t be guilty anymore.
Protein:
Whenever you follow a limited-calorie diet, you automatically learn to cut out the extra useless portion from your diet. In such diets, you should pay more attention to vegetables and protein. Learn to avoid white carbs, sweets, packaged food, and such diets will not be difficult at all. I will discuss the types of food that you should add to reduce your diets on calories and make your boy high on nutrients.
Carbohydrates:
Carb body energy. Are the main source and you should make up half of your daily calorie requirement. However, it is important to choose the right type of carbs. Simple carbs like bread, biscuits, white rice, and wheat flour contain too much sugar and are bad for you.
First, choose complex carbs that are high in fiber and packed with nutrients that are better than ordinary carbs. However, fiber-rich complex carbs are slow to digest, leave you feeling full for a long time, and are therefore the best choice for weight control. Apart from this, brown rice, millet such as ragi and oats are all good complex carb options.
Cereals:
Replacing your regular rice with cereals is a good option as it supplies high fiber and other nutrients with less fiber. Try to choose brown or red rice, millet, multigrain eta, ragi, and quinoa for the right food balance. Sometimes, you can also use polished rice. But, try to mix small amounts with a load of vegetables to reduce the damage.
Fruits:
Fruits are important sources of vitamins and minerals and you cannot ignore them. Try to avoid eating more than sweet fruits like mango and apple. Mix equal parts of various fruits in a bowl and place it with curd to transform your dessert.
Other Food Items:
● Vegetable with green leaves
● Unpolished brown rice
● Mix flour, bread, and pasta made of whole grain
● fresh fruits, dry fruits such as nuts, almonds, Healthy nuts for a snack
● Beans, legumes, lentils, seeds, sprouts
● Meat such as chicken, fish
● Milk products like skimmed milk, yogurt, curd, paneer
● Green tea, herbal tea without sugar
Foods That Should Not be Included Under The 1200 Calorie Diet Plan for Weight :
A 1200 calorie diet with unhealthy diets will not help you lose weight. To get the best results from such diets, make sure that the following food items are completely out of your diets:
● Sugar aerated drink
● Paneer, butter and ghee
● White rice, white flour, white bread, and pasta
● Fried and oily snacks
● Tea, coffee with milk sugar
● red meat
● sweets
● alcohol
7-Day Sample Meals Chart For 1200 Calorie Diet Plan
Much can be said about what goes into an ideal diet chart for weight loss. However, one’s nutritional needs vary depending on various factors. This can change depending on gender, for example, male dietary requirements differ from a female one.
Although the geographical location may also play a major role, the North Indian diet differs to a great extent from the South Indian people. Vegetarian food is preferred, which is largely different from non-vegetarians for weight loss.
However, we have made a diet plan for weight loss with Indian food. This 7-day diet plan, a 1200 calories diet plan is a sample, and should not be followed by anyone without consulting a nutritionist.
Day 1:
After starting your day with cucumber water, have oats porridge, and mixed nuts for breakfast.
For lunch, take a roti with Dal and Gajar Pea Sabzi.
Follow the gourd and gourd vegetables along with the roti to eat.
Day 1 Diet Chart
6:30 AM: Cucumber detox water (1 glass)
8:30 AM: Oats Oatmeal in Skimmed Milk (1 to 1.5 bowl) Mixed Nuts (25 to 30 grams)
12:00 PM: Skimmed Milk Cheese (100 grams)
2:00 PM: Mixed Vegetable Salad (1 bowl)
2:10 PM: Dal (1 bowl) Gajar Matar Sabzi (1 bowl) Roti (1 roti / chapati)
4:00 PM: Chopped fruits (1 cup) Buttermilk (1 glass)
5:30 PM: Low Sugar and Milk Tea (1 tea leaf)
8:50 PM: Mixed Vegetable Salad (1 bowl)
9:00 PM: Dal (1 bowl) gourd vegetable (1 bowl) roti (1 roti / chapati)
Day 2
On the second day, eat vegetable stuffed bread mixed with yogurt for breakfast.
For lunch, take half a bowl of fenugreek rice with lentils.
End your day with sautéed vegetables and green chutney.
Day 2 Diet Chart
6:30 AM: Cucumber detox water (1 glass)
8:30 AM: Yogurt (1.5 bowls) Mixed Vegetable Stuffed Bread (2 pieces)
12:00 PM: Skimmed Milk Cheese (100 grams)
2:00 PM: Mixed Vegetable Salad (1 bowl)
2:10 PM: Dal Curry (0.75 bowl) Methi Rice (0.5 bowl)
4:00 PM: Apple (0.5 small (2-3 / 4 0.5 diameter)) Buttermilk (1 glass)
5:30 PM: Coffee with milk and less sugar (0.5 teacups)
8:50 PM: Mixed Vegetable Salad (1 bowl)
9:00 PM: Paneer (1 bowl) roti (1 roti/chapati) with whole vegetables green chutney (2 tablespoons)
Day 3
The third day’s breakfast will include multigrain toast and skim milk curd.
In the afternoon, eat vegetables with cheese and some green chutney.
Half a kilo of fenugreek rice and some spice curries make sure you end the day on a healthy note.
Day 3 Diet Chart
6:30 AM: Cucumber detox water (1 glass)
8:30 AM: Skim Milk Yogurt (1 cup) Multigrain Toast (2 Toast)
12:00 PM: Skimmed Milk Cheese (100 grams for mid-morning)
2:00 PM: Mixed Vegetable Salad (1 bowl)
2:10 PM: Paneer (1 bowl)
With roti (1 roti / chapati)
Whole Vegetables Green Chutney (2 teaspoons)
4:00 PM: Banana (0.5 min)
Buttermilk (1 glass)
5:30 PM: Low Sugar Milk Tea (1 teaspoon tea leaves)
8:50 PM: Mixed Veggie Salad (1 bowl)
9:00 PM: Dal Curry (0.75 bowl) Methi Rice (0.5 bowl)
Day 4
Start day 4 with fruit and nuts curd smoothie and dosa.
Follow moong dal, ladyfinger vegetables, and roti.
Complete the day’s meal with boiled rice and spinach Chola.
Day 4 diet chart
6:30 AM: Cucumber detox water (1 glass)
8:30 AM: Start Day 4 with a Fruit and Nuts Curd Smoothie and Dosa.
12:00 PM: Skimmed Milk Cheese (100 grams)
2:00 PM: Mixed Vegetable Salad (1 bowl)
2:10 PM: Green Gram Whole Dal Cooked (1 bowl)
Bhendi ki Sabzi (1 bowl),
Bread (1 roti / chapati)
4:00 PM: Orange (1 fruit), Buttermilk (1 glass)
5:30 PM: Coffee without milk and sugar
8:50 PM: Mixed Vegetable Salad (1 bowl)
9:00 PM: Spinach Chole (1 bowl) boiled rice (half bowl)
Day 5
On the fifth day, take a glass of skimmed milk and pea poha for breakfast.
Eat roti or brown rice with low-fat paneer curry in the afternoon.
End the day with roti, curd, and veggie curry.
Day 5 Diet Chart
6:30 AM: Cucumber detox water (1 glass)
8:30 AM: Skimmed Milk (1 glass), Pea Poha
12:00 PM: Skimmed Milk Cheese (100 grams)
2:00 PM: Mixed Vegetable Salad
2:10 PM: Low Fat Paneer Curry, (1 Roti)
4:00 PM: papaya (1 cup) buttermilk (1 glass)
5:30 PM: Low Sugar Milk Tea (1 teaspoon tea leaves)
8:50 PM: Mixed Vegetable Salad (1 bowl)
9:00 PM: Potato Brinjal Tat Vegetable with 1 bowl curd
Bread (1 roti / chapati)
Day 6
On the sixth day, keep idli with sambar for breakfast.
For lunch, bread and potato brinjal tomato vegetable with yogurt.
On the sixth day of dinner, take curd and potato brinjal with tomato vegetable roti.
Day 6 Diet Chart
6:30 AM: Cucumber detox water (1 glass)
8:30 AM: Mixed Sambar mixed sambar (1 bowl) Idli (2 Idli)
12:00 PM: Skimmed Milk Cheese (100 grams)
2:00 PM: Mixed Vegetable Salad (1 bowl)
2:10 PM: Potato Brinjal Tat Vegetable with 1 bowl Curd
Bread (1 roti / chapati)
4:00 PM: Chopped fruits (1 cup) Buttermilk (1 glass)
5:30 PM: Coffee with milk and less sugar
8:50 PM: Mixed Vegetable Salad (1 bowl)
9:00 PM: Green gram whole dal cooked (1 bowl)
Ladyfinger vegetable (1 bowl)
Bread (1 roti / chapati)
Day 7
On the seventh day, start with gram flour chili and coriander chutney in your 1200 calorie diet plan.
Take a stew of boiled rice and pakoras for lunch.
End the week on a healthy note with low-fat cheese curry and roti.
Day 7 Diet Chart
6:30 AM: Cucumber detox water (1 glass)
8:30 AM: Besan Chilla (2 Cheela), Green Coriander Chutney (3 Tbsp)
12:00 PM: Skimmed Milk Cheese (100 grams)
2:00 PM: Mixed Vegetable Salad (1 bowl)
2:10 PM: Spinach Chole (1 bowl), boiled rice (half bowl)
4:00 PM: Apple, Buttermilk (1 glass)
5:30 PM: Low Sugar Milk Tea (1 teaspoon tea leaves)
8:50 PM: Mixed Vegetable Salad
9:00 PM: Low Fat Paneer Curry with 1 whole wheat atta Roti
Things to keep in mind
Follow these tips along with your regular meal plan and exercise for your quick weight loss process. Always pay attention to your intake of carbohydrates, number of calories, etc per day to maintain a healthy body.
Control Diet
According to your weight loss goals, control the amount of your intake of carbohydrates, proteins, number of calories, etc. Here are some common remedies – a small fruit serving is the size of a tennis ball. If the fruit you are eating is smaller in size then you can include more than one fruit. One serving of rice is equal to one-third cup of cooked rice.
Fat Control For Weight Loss
A food group that has acquired a poor reputation, fats are essential for the body because they synthesize hormones, store vitamins, and provide energy. Experts suggest that one-fifth of 20% of your diet consists of healthy fats — polyunsaturated, monounsaturated, and omega-3 fatty acids.
Using a combination of oils for various meals – including olive oil, rice bran oil, mustard oil, flaxseed oil, soybeans, sesame, sunflower, and peanut oil – plus a limited amount of butter and ghee The most optimal way is to consume fat. Avoid trans fats – which are found in completely fried snacks.
Drink enough water
Keep yourself hydrated by drinking enough water every day. An easy way to find out is to check the color of your urine. It should be yellow in color. If it is light or dark, it may be a sign of not drinking enough water.
Eat lots of fiber:
A person needs at least 15 grams of fiber every day, as it affects digestion and cardiovascular health. Oats, lentils, flax seeds, apples, and broccoli are some great sources of fiber.
BOTTOM LINE:
No one can lose weight without a healthy and balanced diet. However, if you think that you can lose weight only by helping you reduce fat without compromising your eating habits, then you are completely wrong. You should compromise diet and exercise in your daily routine for weight loss.
Similarly, if you are on a diet and eating very little food, your body will become weak due to low energy levels. This way for weight loss cannot be called better because a hunger strike or hunger pangs may not solve your problem.
When you start taking an ordinary diet again, your weight will start increasing again, which will make all your hard work in vain.
Therefore, it is very important to have a balanced and complete less calorie Indian diet plan that also gives your body the necessary energy for weight loss.
Check Related Article:-
- 1-Day Sample Kerala Diet For Weight Loss
- 1-Week Sample South Indian Diet Plan For Weight Loss
- Methi Ajwain Kala Jeera Benefits For Weight Loss
- Zarine Khan Diet Plan & Workout To Lose Weight!
- Complete List Of Dry Fruits For Weight Loss
Amrita