1200 Calorie Menu

As you know, calorie has become the buzz word of the society and as more and more people are becoming calorie conscious, more and more diet plans are being discovered to suit the needs of dieters. Weight loss is the basic aim of any diet. Since obesity is a common concern today, easy weight loss diets are gaining popularity all over the world. A 1200 calorie diet is usually prescribed when there is a strong need to improve the digestive health of the person. 1200 calorie diet menu can enhance the functions of the digestive, nervous and respiratory systems of people diagnosed with diabetes, hypertension or any kind of prolonged disease or chronic disorder. A 1200 calorie menu can help them enjoy a healthy weight loss, without having a negative effect on the overall health. Here is a sample menu for you.

1200 Calorie Diet Plan Menu

Breakfast
Low carb cereal with banana: Total 290 calories.

• 1 serving of cereal (110 calories)
• 1 cup of low-fat milk (90 calories)
• 1 small banana (90 calories)

Morning Snack
Milk Shake: Total 110 calories.

• 1 cup of low-fat milk blended with ½ cup of strawberries (approximately 110 calories)

Lunch
Sandwich, Fresh Fruit: Total 220 calories.

• 2 slices of whole grain bread (110 calories)
• 3 ounces of lean deli meat (50 calories)
• You may use mustard as your spread
• Any low-calorie fruit, for example, 1 plum (30 calories)

You may enjoy fresh low-calorie vegetables like lettuce, tomato, cucumber, onion, chopped olives, sliced mushrooms and pickles with sprouts. You may keep a list of filling low-calorie foods handy. You can have zero calorie beverages, tea or water.

Afternoon Snack
Enjoy any low-calorie snack worth 100 calories.

Dinner
Veg Fiesta: Total 460 calories.

• ½ cup of any beans (110 calories)
• 2 small flour tortilla shells (160 calories)
• 1 serving of light sour cream (40 calories)
• 1 slice of low-fat mozzarella cheese (50 calories)
• 1 cup of shredded lettuce, any variety
• Brown rice (100 calories worth)

And any zero calorie beverage, tea or water. You may have to keep a list of low-calorie drinks ready.

Warm tortillas and beans: Spread beans, cheese and sour cream over the tortillas, roll them and enjoy. You can have all the salsa you wish, or you may enjoy jarred cheese sauce that contains about 40-50 calories per serving (2 tbsp or 1/4 cup).

Bedtime Snack
1 cup of whole strawberries (46 calories) or any other fruit of your choice. You may require a list of zero calorie foods for reference.

Nutritional Data

You must have noticed that the above menu contains 3 servings from the 'fruit' group, 5 servings from the 'grain' group, 2 servings from the 'vegetable' group, 4 servings from the 'dairy' group and 2 servings from the 'meat and bean' group. While designing a diet, keep it in mind that about 45-65 % of your calories should come from complex (not simple) carbohydrates, 20-35 % should come from good fat (olive/flaxseed/fish oil), and 10-35 % should come from lean protein.

You can get numerous 'low-calorie menu ideas' from the Internet and you can design your own 1200 calorie weekly diet plan. Planning is essential for a diet to work. If the necessary ingredients are not available, you are likely to eat high calorie food items which are around you. So you should plan in advance and buy weekly stuff in advance.

While opting for a 1200 calorie menu, you should keep it in mind that starving your body with too few calories can cause your body to slow in its use of calories and hence no weight loss will show up on the scale. Calorie requirement varies from person to person, according to the age, gender, basal metabolic rate, body size of the person, exercise regime and certain medical conditions. Proper balance of protein, carbohydrates and fats along with sufficient supply of nutrients like antioxidants, vitamins and minerals is necessary to maintain or enhance body metabolism.

Incorporation of nutritious and wholesome foods helps curb hunger pangs and cravings, thereby avoiding episodes of overeating. Remember, you need to choose a variety of food from all the food groups that supply sufficient energy and bring about well-being of every cell of your body. Drinking plenty of water (around 48 ounces) with your meals and snacks throughout the day is quite beneficial. This provides ample energy and helps get rid of the fluids from your shrinking fat cells quickly. Water acts as an appetite suppressant too.

1200 Calorie Diet for Women

1200 calorie menu plan for women should be designed carefully. Woman's body undergoes numerous changes during the onset of puberty, menstruation, pregnancy, childbirth, lactation and menopause. The diet should fulfill the needs of the situation. Pregnant or breast-feeding women require more than 1200 calories and should never try such diet plans. It is important to discuss your nutritional needs with your physician or nutritionist before planning for weight loss.

You can lose at least 1 pound per week by following a 1200 calorie diet. You need to consult your physician before opting for '1200 calories a day diet'; because it is difficult to meet your nutritional needs, when on diet. A diet consisting of 1200 calories is usually suggested when some forceful action needs to be taken to treat existing health problems (mostly when obesity or excessive weight pose a threat to life itself). Sometimes, a 1200 calorie diet is recommended before or after a surgery as a part of preventive care. Rather than experiencing severe hunger pangs and increasing the risk of leaving the diet in between, you need to simply determine your personal calorie needs considering your age and weight; and you need to choose healthy low-calorie items from all the food groups of the food pyramid, in correct proportions. If you burn more calories than those consumed, you don't have to worry about weight loss.