1200 Calorie Diet Plan for Quick Weight Loss

1200 calorie indian diet plan

Are you seeking help to reduce weight? Then, 1200 calorie Indian diet plan is the best recommended diet for you. This diet plan main aim is to restrict your calorie intake to 1200 calories per day. The basic calorie of this diet will reach 1200 within a day. This diet plan is easy and simple. If you are looking for a good weight loss diet plan without giving up your favorite food, then 1200 calorie Indian diet plan is perfect for you.

What do you mean by a 1200 calorie Indian diet plan?

A 1200 calorie chart is a diet plan. This consists of a variety of Indian foods. It has a total of 1200 calories per day. This diet chart includes foods that make up 1200 cals in one day. Having this plan will reduce your calorie intake. It will lead to weight loss.

1200 Calorie Indian Diet Plan

1200 calorie Indian diet for an adult is a calorie-restricted meal plan for weight loss. If you have been recommended to go on the 1200 calorie diet, then breakfast goes with a morning cup of tea. Breakfast is the most essential meal of the day and you should have breakfast always. You can begin your day with a glass or milk or even buttermilk with cereal like oats or a slice of bread along with a slice of paneer or a protein packed cheela.

  •  Before lunch you can have some nutritional snacks.
  • During lunch you should have enough carbs, protein and essential fats. Whole grains, cereals, dairy products with seasonal vegetables.
  • Evening Snack- Fuel your body with nutritional boost between lunchtime and dinner. Make sure to eat light snack and eat small portion of food.
  • Dinner- According to a famous proverb- one should eat dinner like a beggar. This proverb stands perfectly here. Eat small portions of food in dinner. Before three hours of going to bed, you should eat your dinner. A glass of milk before sleeping is good to give you a better sleep.

Purpose of this diet plan:

The purpose of a 1200 calorie Indian diet plan is all rounder. It can help you lose weight in a sustainable way. You can notice your progress within the first few weeks. This plan will make you slim. It will help you choose healthy Indian foods. This makes the plan easy to follow.

1200 calorie Indian Vegetarian Diet Plan

1200 calorie Indian vegetarian diet plan will go very well and the result will definitely effectively be depending on the food you eat. The major sources of calories are carbohydrates, fats, proteins.

If you have gained weight, then try 1200 calorie Indian vegetarian diet plan. Calories are the energy comes from the food. This is the source of effecting your weight and you can surely manage it by following diet plan. Vegetarian protein sources include dals, beans, soy, paneer, cheese etc. Flaxseeds, cinnamon, brown rice, papaya, curd, melon, lentils, tomatoes, almonds are the top foods for weight loss.

Low calorie diet plan will fill you up amazingly, so you will not crave food more. One of the most essential aspects of weight loss is cutting your calorie intake.

People who should follow 1200 calorie diet plan:

  1. People who want to lose weight

This diet plan is effective for people who want to lose weight. It can help in weight loss. This is because it is low in calories. It includes foods that have fewer calories.

  • Sportspeople and athletes

Athletes who want to lose weight can follow this diet plan. It helps them to keep their calories in check. This diet prevents weight gain.

  • People with medical conditions

People with a number of medical conditions can follow this diet. Diabetes and heart diseases often require such a diet.

Milk -1 cup Bread-1 Egg-1 (whole) Butter-1/2 tspMILK125(ml)83.75
Mid-morning Fruits-1 portionFRUITS10040
Chapattis-2 Moong dal-1 katori Vegetable-1 katori Dahi-1 katori Oil-1 tspCEREAL40140
Evening snack Green tea Biscuit-1   
Cereal Sugar20 566 17
Chapattis-2 Masoor dal-1 katori Vegetable-1 katori Oil-1 tspCEREAL40140
Bed timeMILK125(ml)83.75
Grand total  1200

Oats are high in fiber and protein. This will help to reduce hunger, increase stomach fullness and improve appetite control.

Greek yogurt is rich in protein. You will feel less hungry if consumed it.

Soups are low in calories and it reduce the calorie intake in your body.

Berries are high in fiber and pectin. This will improve the stomach fulness. Its low in calorie.

Eggs are filled with protein and make a superb low-calorie breakfast.

Fish is high in protein, that will increase feelings of fullness and minimize appetite and hunger.

Lean meats are high in protein, that would reduce calorie intake and hunger.

Watermelon has high water content. The low calorie presents in watermelon will improve fullness of the stomach.

Following Low calorie diet plan does not define that you will feel hungry between meals. Consuming an extensive variety of foods rich in protein can help to minimize hunger and this will be an easier way to lose weight..

How does a 1200 calorie diet plan treat women?

A 1200 calorie Indian diet plan is safe for women. It can help in faster weight loss. This plan is effective for women who are trying to lose weight.

Different women have various calorie needs. They are based on a number of factors. Age, height, weight, and activity level help. 

Women can follow this plan to lose fat. The duration of the plan can vary. It is a 1200 calorie diet plan. You can choose low calorie foods. Calculate their calories for the plan. You can see a nutritionist for this. They can give you a meal plan. It will help you.

What you can eat on a 1200 calorie diet plan.

Here is all what you can eat on a 1200 calorie diet plan. The main focus of the diet plan is boosting metabolism rate and help to burn fat. Keeping a track on what you eat depends on how to lose weight. Indian vegetarian diet chart can help you to give you a healthy lifestyle:

If you want to make more delicious to your 1200 calorie diet plan then eat variety of colorful foods. These will enhance your body’s immune system and combat all the diseases. colorful vegetables like tomatoes, carrots, beetroots, onions, red cabbage, pumpkin, radish, asparagus are good to reduce your cholesterol level.

Eat more fruits and vegetables to get fibers. Fiber rich foods are- Pear, blackberries, apple, Spinach, broccoli, guava, raspberry, banana, green peas, coconut, orange, carrot, apple. Fiber content is the vital part in helping you to lose weight.

Eat pulses which are rich in protein. They are- lentils, beans, peas, horse grams.

Eat cereals for carbs. Cucumber and tomatoes, vegetable soup, tofu, almond milk, oat, pumpkin seeds, sprouted moong are the best food for 1200 calorie diet plan. Avoid high calorie foods like deep fried foods, fruit juices, etc.

1200 calorie diet plan more often leave you into starvation. To manage the hunger pangs its suggested to eat fruits like banana, apple. Choose food that offers good sustaining power. plain Greek yogurt with fresh fruit is very good for this diet plan. By maintain healthy proportion of foods you can easily lose weight. 1200 calorie diet plan will not only help you to lose weight immediately but also give you a healthy life style. You can start your healthy diet journey today. It does fit for men and women both. Hence, individuals who cut their daily intake to 1,200 calories can expect to lose weight immediately. This can be beneficial for people who are overweight or obese.

Cutting calories per day will give you advantage to lose weight. This will encourage to lose weight and boost your metabolism. People will reach at their goal by following 1200 calorie diet plan. This diet plan includes potential benefits of healthy lifestyle and its good for long-term weight loss. This is the best strategy for weight loss. This diet should follow significantly for a week or a month. When you eat low calorie food every day, you will surely lose weight.

Top 10 vegetables you should eat in 1200 calorie diet

 There are a number of vegetables that can help with fat loss. You can include them in your diet. They will give you fast results. You can eat them in a 1200 calorie Indian diet plan. Some of them are:

1. Spinach:

Spinach is a low calorie leafy green. It is high in fibre. Spinach can help with weight loss. You can eat it in salads.

2. Broccoli:

Broccoli is low in calories and high in nutrients. It is good for your health.

3. Cauliflower:

This vegetable is a good option. It can help in fat loss. Cauliflower is low in calories. You can eat it. It is a great choice.

4. Cabbage:

Cabbage is low in calories. This makes it an excellent choice. You can lose weight by eating it. So, eat it in 1200 calorie diet plan.

5. Carrots:

Carrots are low in calories. They have many benefits. Eating them is a good choice. It can help with weight loss.

6. Bell peppers:

Bell peppers are low in calories. It is a good option to fill your tummy. You can add it to a 1200 calorie Indian diet plan.

7. Tomatoes:

Tomatoes are low in calories. You can add them to salads. They can help with weight loss.

8. Zucchini:

Zucchini is high in fibre. It can help digestion. Being low in calories, you can add it to your diet. It can help you with weight loss.

9. Green beans:

Green beans are low in calories. They contain many nutrients. Being high in fibre, it can help digestion. They are a good choice for fat loss.

10. Asparagus:

Asparagus is low in calories. You can eat it for weight loss. It has various nutrients. Therefore, it is a useful option.

Fill your basket with these low calorie fruits to lose weight

Fruits are a vital part of the diet. They have minimal calories. Therefore, you can eat them in this diet. Fruits keep you full and healthy.


Watermelon is low in calories. It has high water content. You can eat this for a low calorie diet. It can help in weight loss.


Strawberries are low in calories. They have high fibre. You can eat them in a 1200 calorie diet plan. They can help in weight loss.


Grapefruit is low in calories . It has  vitamin C. You can help your hunger by eating this. It will not give you many calls.


Papaya is low in calories. It has a number of nutrients. You can eat papaya for weight loss.


Kiwi is low in calories. It can help you lose weight. This juicy fruit is a good option for your cravings.

Honeydew melon:

It is another low calorie fruit. In addition, it has high water content. You can eat it daily. It can help your cravings.

Fluids you can drink to lose weight

Fluids play an important role in diet. They keep you hydrated. It is important to choose the best fluids. You can drink these fluids for a low calorie diet.

●     Water:

Drinking a lot of water is important. This can help in weight loss. It can flush out toxins. Moreover, drinking water controls hunger. It can keep you full.

●     Green tea:

Green tea is rich in antioxidants. It does not have cals. Therefore, green tea can help burn fat.

●     Black coffee:

Black coffee is low in calories. It can help in fat loss. Black coffee can burn fat.

●     Vegetable juice:

Vegetable juice is low in calories. It has a number of nutrients. This is a good choice for weight loss. Drinking this can fill you. It will reduce hunger.

●     Coconut water:

Coconut water is low in calories. It is a good drink for a low calorie diet. You can drink it.

●     Herbal tea:

Herbal tea has a number of benefits. It can also help to burn fat. This leads to weight loss.

Say a big No to these foods

If you want to see quick results, then avoid these foods. You should not eat them in a 1200 calorie meal plan.

1)   Sugary drinks:

This includes soda, energy drinks, and sports drinks. They are high in calories and sugar. It can lead to weight gain. You should avoid them.

2)   Processed foods:

These are foods that have been altered in some way. This includes canned foods, frozen foods, and snack foods. They contain high amounts of fats. You should avoid them.

3)   Fast food:

Fast food is high in calories. It is a source of unhealthy fats. They can lead to overeating. Fast food can cause weight gain.

4)   Fried foods:

Fried foods are high in calories and unhealthy fats. You should avoid them. They include french fries, fried chicken, and fried fish.

5)   White bread, rice, and pasta:

These foods are high in refined carbs. They can cause spikes in blood sugar levels. It can lead to weight gain.

6)   Candy and sweets:

These foods are high in sugar and calories. It can lead to weight gain. You should Avoid them on a 1200 calorie Indian diet plan.

Benefits of a 1200 Calories Deficit Plan 

  • The best thing about a weight loss 1200 calorie meal plan is that there are no limitations on the kinds of food you can eat; it is straightforward and simple to follow. 
  • It is easily adaptable to address particular dietary issues. 
  • As it focuses on ingesting fewer calories than you expend, it does produce results when it comes to losing weight. 
  • The body receives less calories from the lower calorie intake than it needs, which leads to a net loss of weight.
  • This diet offers a wide range of options with several menus and eating regimens that accommodate various eating preferences, dietary requirements, and cooking methods.
  • While decreasing calories to the level that most dieters need to lose weight, it typically offers adequate nutritious intake.
  • Nutritionists and medical experts have used this diet plan as a model to create various diets to help people lose weight.

Frequently Asked Questions ( FAQ )

Q1. How much weight will I lose if I eat 1200 calories a day?

1200 calories a day is a famous calorie restriction diet. If you are wondering how much weight you will lose if you eat 1200 calories a day, then you can lose one to two pounds per week.

Q2. What can I eat for 1200 calories a day?

You can eat following foods in 1200 calories a day.
Breakfast: 2 large eggs, 2 slices whole grain bread, 1 Tbsp. olive oil or 1 cup oatmeal, ½ cup blueberries, 1 Tbsp. peanut butter.
Or 1 cup fat-free cottage cheese, ½ cup fresh pineapple.

Lunch: whole grains, cereals, dairy products.

Dinner- vegetable soup, whole wheat roti/rice
Dal, chicken, raita
Is milk good for weight loss?

Q3. Can I drink milk if I want to lose weight?

Yes, you can drink milk for weight loss and muscle gain. Milk is rich in protein and it boost weight loss by improving your metabolism and it helps to increase fullness after meal. This will help to lower the daily calorie intake.

1200 calorie Indian diet plan is the first step towards losing weight. You should create a calorie chart. The 1200 calorie diet is a restrictive calorie diet. This promises to lose weight rapidly. In this diet plan you should not eat much, but just only three meals a day with one healthy snack.

The diet plan is safe but it affects your energy levels. If you want to follow 1200 calorie Indian diet plan you should follow it for a restrictive time. Hence, consult dr, Priyanka Jaiswal who will guide you properly

What are some healthy snack options for a 1200 calorie Indian diet plan?

There are a number of snack options for this plan. Healthy snack options for a 1200 calorie Indian diet plan include fruits, vegetables, nuts, and seeds. You can also choose low fat yoghurts. Different snacks can be prepared by them. It will help in weight loss.

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