Get Started on 1200 Calorie Meal Plan to Lose Weight
A goal without a plan is just a wish! Weight loss isn’t a wish, it is an achievable goal when a specific action plan is available – That’s your low-1200 calorie meal plan.
Low calorie meal plan restricts your food intake and keep it within 1200 calories per day to create a negative energy balance for weight loss.
Energy balance is a relationship between the energy input (calories consumption of the body from food and beverage) and energy output (calories expenditure of the body for daily physical activities).
When your energy input is lesser than energy output, weight loss is happening. 1200 calorie meal plan is a meal plan which fulfils the amount of energy require to maintain body function, taking into consideration of individual’s nutrient requirement while making a limitation on the calorie of your food consumption.
It’s is a complete meal plan with lower carbohydrates intake while giving you extra protein and vegetables intake. The 1200 calorie meal plan would be your specific action plan to achieve the weight loss goal.
Knowing that losing weight is struggle and hard so you have to be committed in the form of reducing your current diet intake in order to achieve your goals.
Here is One of The Examples of 1200 Calories Meal Plans.
Hard-boiled egg (2 pcs)
Skim milk / Low fat Milk / Coffee with low fat milk (1 cup)
Papaya (1 slice)
Tea without sugar ( 1 cup)
Grilled Chicken Chop with Green Salad (1 serving)
Low Fat Greek Yogurt (1 small tub)
Unsalted Nuts (1 Tablespoons)
Steamed Fish (1 palm size)
Stir Fried Vegetables (2 palm size)
Cherry tomatoes (15 pcs)
Benefits of Calorie Counting
Calories from food and beverage contribute energy to our body. It can be stored or used as fuel for proper function of our complex body system and maintain our daily physical activities.
Calories from food or beverages can be classified to carbohydrate, protein, fat and fibre. 1 gram of carbohydrate or protein has 4 calories while 1 gram of fat contain 8 calories.
Calorie counting is often used to calculate daily intake to create a calorie deficit on daily diet for weight loss purpose.
To understand the rule of thumb for calorie deficit for weight loss, you need a reduction of 500-750 calories per day for 0.5 kg – 1kg weight reduction per week.
Total weight loss of 2-4 kg per week are considered as ideal and healthy weight loss progress.
The practice of calorie counting helps to improve your awareness towards food intake, food choices, and food portion size to ensure your total diet intake within the calorie requirement limit for weight loss.
With the calorie counting skill, you are able to customise your own diet with much flexibility and plan your diet according to the calorie requirement.
Tips to Avoid Hunger
- Work on a meal plan and eat your meal ahead of time. Plan ahead an appropriate number of main meals and snacks to included each day. Ensure you eat your meal before hunger attack can prevent you from grabbing or craving extra food and result in excess calorie intake.
- Find out a diet pattern that control your own hunger level. For example, for those who get hungrier during day time, consume more calories and fibre during daytime, limit your intake for dinner with lower calorie food to meet your calorie deficit limit.
- Choose lean protein food sources for each meal. Lean part of poultry, beef, pork without skin, seafood, fish, lentils, tofu are examples of lean protein food sources which you can include in your main meals to provide more satiety.
- Load non-starchy kind of vegetables throughout your main meals or snacks. Non-starchy vegetables contain more water and fibre content with lesser calories, consider as friendly food for weight loss and prevent hungriness. This includes leafy vegetables, broccoli, cauliflower, cucumber, brinjal, beansprout, etc. Slice your vegetables to make vegetables stick as your snack to avoid hunger.
- Snack on high fibre, low or non-fat dairy product such as fruit, vegetables stick, 0% fat Greek yogurt, low fat cheese, cottage cheese, low fat/skim milk and unsweetened soy milk.
- Exclude empty calories drink from your diet such as soft drink, alcohol, sugary beverages, milk tea. Do not waste your calories for beverage which is easily digested and get hungry faster, leading to more food and calories consumption for subsequent meals.
- Use a healthy cooking method for your vegetables and protein food sources for greater portion of intake and avoid intake of fat-derived calories from unhealthy cooking method such as deep-frying. Healthy cooking method includes boiling, steaming, grilling, light stir-frying and pan frying and etc.
- Drink a low salt clear soup or plain water before meal. Add non-starchy vegetables to help fill up your stomach and increase satiety.