Best 1200 Calorie Diet Plan For Weight Loss

Many people choose to take on a calorie-controlled diet to help them lose weight and manage their food intake. But it’s important to make sure it’s the right option for you first. 1,200 calorie meal plan is only suitable for women, as men generally have higher energy requirements than women. This means a plan that provides more calories a day would be more appropriate for men. So, see below 1200 calorie diet plan for weight loss.

What Is The 1200 Calorie Diet Plan For Weight Loss?

A 1,200-calorie diet is a customized low-calorie meal plan followed for weight loss or recovery from any particular health concern.

Research suggests decreasing calorie intake to 1200 calories per day makes the body use stored fat for energy, resulting in weight loss.

A study published in 2017 observed the efficacy of a 1200 calorie diet in reducing body weight, body fat percentage, and signs of cardiovascular risk, like blood pressure and cholesterol levels.

Meta-analysis of 2014 proved that low-calorie diets, around 1200 calories per day, support weight loss and increase metabolic constraints, such as insulin sensitivity.

1200 Calorie Diet Plan For Weight Loss:

Here is a 7-day meal plan for you if you want to restrict your calorie intake to 1200:

Early Morning: Lemon and ginger water-200ml

Breakfast: 2 Idlis- + Sambar with vegetables-100g

Mid-Morning Snack: 1 apple

Lunch: Brown rice cooked-100g + green leafy dal-100g + vegetable curry-100g + Vegetable salad-100g

Evening Snack: Roasted peanuts-50g

Dinner: 2 Ragi dosas + peanut chutney-5tbsp

What To Eat When On The 1200 Calorie Diet?

Here’s a list of what to eat when you’re on a 1200 calorie diet:

  • Lean proteins: chicken, fish, egg, tofu and legumes.
  • Whole grains: quinoa, brown rice, oats and barley.
  • Healthy fats: nuts, seeds, avocados, and fatty fish.
  • Fruits: berries, apples, oranges, and melons.

What Not to Eat When On the 1200 Calorie Diet?

Here’s a list of what not to eat when you’re on a 1200 calorie diet:

  • High-calorie foods with low nutritious value: candies, pastries, cakes, chips, and fried foods.
  • Processed foods: fast food, frozen meals, and packaged snacks.
  • Sugary snacks or drinks: soda, energy or flavored drinks, ice-creams, cookies, and chocolates.
  • High-fat foods: full-fat dairy products, butter and margarine.


It is important to set yourself realistic goals for weight loss. Speaking to your healthcare team may be a helpful starting point in setting a target that is achievable and can be maintained in the long term to help improve your health and diabetes management. Even small amounts of weight loss (around 5% body weight) can make a real difference.

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By James

Hi, I am James and I am a Nutrition Expert. I am currently working with and gaining more experience about nutritional value through this. I have experienced an evolution of nutritional value and shared it all through hoping it can serve people. Proper nutrition does not only gives a healthy life also helps you to live a long and happy life. It is my motto to give you proper nutrition tips and teach you nutritional values to live a happy life.