1200 Calorie Indian Diet Plan: 7 Days Menu

A 1200 calorie diet plan provides a balanced approach to weight management. Combining a healthy, balanced diet with effective regular workouts can help you reach your ideal weight goals. In this blog, let’s explore the facts of this mindful calorie program, its benefits and fitness practices you can incorporate to achieve weight loss.

What Is The 1200 Calorie Diet Plan?

A 1,200 calorie diet is a customised 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, supports weight loss and increases metabolic constraints, such as insulin sensitivity.

How Does Having A 1200 Calorie Diet Help?

The 1200 calorie diet works by creating a deficit in calories compared to what our body needs for normal functioning, leading to weight loss.

The primary role behind the efficacy of the 1200 calorie diet plan is when you consume fewer calories than what your body needs or daily energy output. This will make your body start using stored fat as a fuel source, leading to weight loss.

A 7 Day 1200 Calorie Indian Diet Plan

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

Day 1:

• 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

Day 2:

• Early Morning: Ash gourd juice-250ml
• Breakfast: Tofu upma with vegetables-100g
• Mid-Morning Snack: 1 guava
• Lunch: Quinoa mushroom pulao-100g + yoghurt and cucumber-100g + 1 boiled egg
• Evening Snack: 1 Boiled corn.
• Dinner: 2 Wheat Chapattis + horse gram curry-100g + vegetable salad-75g

Day 3:

• Early Morning: Lemon and black cumin seeds water-200ml
• Breakfast: 2 Pesarattus + ginger chutney-5tbsp
• Mid-Morning Snack: 10 almonds + tender coconut water-200ml
• Lunch: Brown rice cooked-100g + vegetable sabzi-100g + vegetable salad-100g
• Evening Snack: Greek yoghurt with strawberries-50g
• Dinner: 2 Wheat rotis + palak paneer with sautéed vegetables-100g

Day 4:

• Early Morning: Pumpkin Juice-250ml
• Breakfast: 2 Vegetable uttapams + tomato chutney-5tbsp + 2 egg whites
• Mid-Morning Snack: 1 orange
• Lunch: Broken wheat upma-75g + yoghurt-5btsp + vegetable salad-100g
• Evening Snack: Pea-protein isolate 1 scoop with water
• Dinner: Grilled or steamed chicken-100g + stir-fry vegetables-100g

Day 5:

• Early Morning: Carom and fennel seeds water-200ml
• Breakfast: 2 Brown bread sandwiches + 1.5tbsp unsweetened peanut-butter
• Mid-Morning Snack: Cut pieces of watermelon-100g
• Lunch: Brown rice cooked-100g + chicken curry-100g + vegetable salad-100g
• Evening Snack: Roasted chickpeas-50g
• Dinner: 2 Wheat chapatti rolls with mushrooms and vegetables-100g

Day 6:

• Early Morning: Apple cider vinegar 10ml with 100ml water
• Breakfast: Oats with berries and nuts-75g
• Mid-Morning Snack: Buttermilk with chia seeds-250ml
• Lunch: Millet pongal-100g + sambar with vegetables-100g + vegetable salad-100g
• Evening Snack: Greek yoghurt with strawberry-50g
• Dinner: 2 Moong chillas + Bengal gram chutney-5tbsp

Day 7:

• Early Morning: Cumin seeds and cinnamon water-200ml
• Breakfast: Poha with tofu and vegetables-100g
• Mid-Morning Snack: Cut pieces of papaya-100g
• Lunch: 2 Jowar rotis + fish curry-100g + vegetable salad-100g
• Evening Snack: 8 Walnuts + black coffee without sugar-100ml
• Dinner: Cabbage soup-300ml + sautéed paneer with vegetables-100g

Top Benefits Of The 1200 Calorie Indian Diet Plan

Here are some important benefits 1200 calorie diet plans offer:

• Weight Loss:

Research shows that reducing calorie intake to 1200 calories per day can lead to weight loss, improve the overall quality of life, increase energy levels and elevate mood.

• Augmented Insulin-Sensitivity:

Some studies prove that a 1200 calorie diet can improve insulin sensitivity, regulate blood sugar levels and decrease the risk of type-2 diabetes.

• Enhanced Metabolic Wellbeing:

Studies suggests that a 1200 calorie diet helps control blood pressure, cholesterol levels and insulin sensitivity, reducing the risk of metabolic diseases including diabetes and cardiovascular ailment.

• Improved Cardiovascular Health:

Reducing calorie intake with a 1200 calorie diet plan helps in the reduction of triglycerides and increase HDL

Side Effects Of A 1200 Calorie Diet Plan

Here are some of the side effects of a 1200 calorie diet plan, which occur when you follow it for a longer duration.

Here are five major side effects listed that you should know to make an informed decision:

• Inadequate Nutrients:

1200 calories per day may not be able to achieve all you daily dietary requirements, leading to deficiencies of vitamins, minerals and protein in the long run, causing fatigue, weakness and impaired immune function.

• Loss of Muscle:

Extreme calorie restriction, in the absence of adequate protein intake and strength training exercises, may result in the loss of muscle mass. This can negatively impact your metabolism and strength.

• Low Metabolic Rate:

Prolonged calorie restriction may slow down your metabolism, as your body regulates its functioning as per lowered energy intake. This may cause weight gain, if you resume your regular eating habits and makes it more difficult to shed weight over time.

• Increased Exhaustion and Weakness:

Consuming less calories leads to poor energy, exhaustion and weakness, which makes it difficult to do daily tasks and exercise this may negatively impact your mood and cognitive function.

• Disordered Eating Pattern:

Low-calorie diets like a 1200 calorie diet plan may increase the risk of developing eating disorders, like binge eating and emotional eating.

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.

Role Of Exercise:

Exercise plays an important role while following a 1200 calorie diet plan, as it improves weight loss results, enhances overall health and promotes long-term weight management. Consistent workout combined with a 1200 calorie diet, increases calorie expenditure, improves metabolic health, preserves muscle mass, elevates mood, regulates appetite and supports weight management.

Changes In Lifestyle:

Here are a few important lifestyle changes to make when adhering to a 1200 calorie plan:

• Mindful eating
• Portion control
• Consistent workout
• Stress management
• Hydration
• Good quality sleep

If you are looking for a 1200 calorie Indian diet plan that suits your specific weight loss goals, health conditions, lifestyle, and food preferences, do not hesitate to seek guidance from a qualified nutritionist.

Keep reading for more weight loss-related information!

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 flavoured drinks, ice-creams, cookies and chocolates.
• High-fat foods: full-fat dairy products, butter and margarine.

The 1200 Calorie Indian Diet Recipes:

Here are two simple and healthy recipes suitable for a 1200 calorie Indian diet:

Grilled Chicken with Vegetable Skewers:

Ingredients:

• 100g chicken without skin
• Assorted vegetables (capsicum, onions, tomatoes and broccoli)
• Salt and pepper

Cooking Instructions:

• Preheat a grill or grill pan.
• Add chicken and vegetables alternatively onto skewers.
• Brush skewers with olive oil and add salt and pepper.
• Grill for 8-10 minutes, turning frequently, until chicken and vegetables are tender.
• Serve hot.

Stir-Fried Vegetables With Tofu:

Ingredients:

• 75g Tofu
• Assorted vegetables (capsicum, onions, broccoli and mushrooms)
• Minced garlic and ginger

Cooking Instructions:

• Heat olive oil in a wok.
• Add tofu cubes and stir-fry until golden brown, for about 5-7 minutes.
• Add minced garlic and ginger. Stir-fry for 1 minute.
• Add sliced vegetables and stir-fry until tender-crisp, for about 5-7 minutes.
• Serve hot.

These are easy recipes that provide a balanced combination of protein, fibre and essential nutrients.