Do you want to shed extra weight? Do you want to be successful in the weight loss challenge? Here we will suggest you healthy 1200 calorie diet for winning the weight loss challenge.
As we know, gaining extra weight is a serious issue nowadays. Because everyone wants a perfect and healthy body, having extra weight on the body makes people less confident and determined. People feel so uncomfortable with extra weight or with an untoned body. That’s why shredding this extra weight is essential.
People try different diet plans to lose weight fast .mostly choose a low-calorie diet plan for quick weight loss, for example, a 1200 calorie diet plan. Because they considered these diet plans most effective for fat loss, these weight loss diet plans help complete a quick weight loss challenge.
What is a 1200 calorie diet?
A 1200 a calorie diet plan is a low-calorie diet plan which is useful for quick weight loss. This diet cuts calories from your diet and provides low calories, which are enough for maintaining weight in adults. Most doctors, nutritionists, and fitness trainers suggest a 1200-calorie diet to people for weight loss challenge.
According to doctors, the recommended low-calorie diet range for women is between 1200-1500 calories per day. And suggested low calories for men is between 1500-1800 calories per day. Keep in your mind the recommended low-end calories is 1200 calories per day.
According to few researchers, low calories diet range is 800-1200 calories per day. These diets provide few calories for energy but these meal plans are not recommended for the long term. It is safe to follow low calories diet for a short period. but You can just follow these plans for weeks or months at intervals.
A few years ago, people used the low-calorie diet under medical supervision in hospitals or fitness centers. But now a day’s common people are adapting to these diets.
Dietitians, fitness couches, and doctors are offering their own 1200 calorie diet plan for good results. These diets include high protein, low carb, low-fat foods that help keep you full and do lose weight.
A 1200 calorie diet plan is effective for weight loss. According to studies, these low-calorie diets show excellent results when you try them for the first time. It help to complete 7-day weight loss challenge or 10 day weight loss challenge.
7 day 1200-calorie meal plan
Here is a 7-day low-calorie diet plan for getting amazing results in weight loss challenge.
Day 1:
Breakfast: (250 calories)
- one cup oatmeal
- one medium-sized apple
Snack: (35 calories)
- One clementine
Lunch: (325 calories)
- One serving veggie
- Hummus sandwich
Snack: (110 calories)
- Medium-sized banana
Dinner: (515 calories)
- One bowl of chicken fajita
- One rice
Total calories = 1235
| Daily recommended intake | (Gram)/mg |
| Protein | 66 g |
| carbohydrates | 177 g |
| fiber | 34 g |
| Fat | 32 g |
| Sodium | 1186 mg |
Day 2:
Breakfast: (250 calories)
- One bowl of oatmeal with nuts
- One Small size apple
Snack: (192 calories)
- one oz. Cheddar cheese
- one boiled egg
Lunch: (344 calories)
- one medium size cauliflower taco
Snack: (35 calories)
- one clementine
Dinner: (373 calories)
- One serving zucchini chickpea burgers
- Tahini ranch sauce
Total calories: 1215 calories
| Recommended daily intake | Gram/ mg |
| protein | 45 g |
| carbohydrates | 158 g |
| fiber | 30 g |
| fat | 50 g |
| sodium | 1488 mg |
Day 3:
Breakfast: (271 calories)
- One baked nut-banana oatmeal cups
- One medium-sized apple
Snack: (70 calories)
- two clementine
Lunch: (344 calories)
- One large bowl of chipotle lime cauliflower taco
Snack: (105 calories)
- One medium-sized banana
Dinner: (401 calories)
- Two cups baby spinach
- One serving salmon cakes
Total calories: 1190 calories
| Recommended daily intake | Gram/ mg |
| protein | 59g |
| carbohydrates | 176g |
| fiber | 35 g |
| fat | 36 g |
| sodium | 1534 mg |
Day 4
Breakfast: (287 calories)
- One medium-size bowl of muesli with raspberries topping
Snack: (35 calories)
- one clementine
Lunch: (344 calories)
- One serving chipotle lime cauliflower taco bowl
Snack: (32 calories)
- 1/2 cup raspberries
- Half cup of raspberries
Dinner: (521 calories)
- One serving of chicken and cucumber lettuce
- Peanut sauce
Total calories: 1220
| Recommended daily intake | Gram/ mg |
| protein | 62 g |
| carbohydrates | 159 g |
| fiber | 42 g |
| fat | 46 g |
| sodium | 1109 mg |
Day 5
Breakfast: (287 calories)
- One medium-size bowl muesli
- Five raspberries
Snack: (135 calories)
- One hardboiled egg
- Half oz. cheddar cheese
Lunch: (344 calories)
- One bowl of chipotle lime cauliflower taco
Dinner: (454 calories)
- One serving Mediterranean ravioli with artichokes and olives
Total calories: 1220
| Recommended daily intake | Gram/ mg |
| protein | 51 g |
| carbohydrates | 161 g |
| fiber | 39 g |
| fat | 49 g |
| sodium | 1478 mg |
Day 6
Breakfast: (287 calories)
- One bowl of muesli with a topping of raspberries
Snack: (95 calories)
- One size medium apple
Lunch: (325 calories)
- One bowl of veggie
- Hummus burger
Snack: (77 calories)
- One hardboiled egg
Dinner: (405 calories)
- One bowl of peanut soup and sweet potato
- One small slice of whole wheat baguette
Total calories: 1190
| Recommended daily intake | Gram/ mg |
| protein | 47 g |
| carbohydrates | 168 g |
| fiber | 38 g |
| fat | 46 g |
| sodium | 1478 mg |
Day 7
Breakfast 🙁 285 calories)
- One omelet with avocado salsa
Snack: (35 calories)
- One small sized apple
Lunch: (345 calories)
- One bowl of peanut and sweet potato soup
Snack: (220 calories)
- one cup of raspberries
- one oz. dark chocolate
Dinner: (371 calories)
- One medium-sized bowl of spinach and artichoke dip pasta
Total calories: 1221
| Recommended daily intake | Gram/ mg |
| protein | 47 g |
| carbohydrates | 139 g |
| fiber | 32 g |
| fat | 58 g |
| sodium | 1741 mg |
There is a one-week diet plan, but you can follow it for a month.
How does a 1200 calorie diet work for quick weight loss challenge?
A 1200 calorie diet plan is effective for weight loss. Because when we cut about 500 to 700 calories from our diet, we lose weight fast. According to many studies, low-calorie diet plans like a 1200 calorie diet plan help lose weight fast.
A study was performed on 2093 people who were suffering from obesity. They all started a 1200 calorie diet under the supervision of the medical team. The researcher found an average of 4.7 % fat loss in one year.
According to studies, 1200 calorie weight loss programs work faster. Initially, People lose weight faster with this program as compared to any other weight loss program.
Benefits of a 1200 calorie diet
A 1200 calorie diet plan gives many health benefits. According to studies, these low-calorie types help reduce weight, heart problems, blood sugar, cholesterol level, and inflammation. That’s why people consider this diet plan healthy.
The researchers stated that if people suffering from obesity will follow that, then they will get a fantastic result. First, they will lose weight, and second, it will control blood pressure and sugar.
Potential downsides
Different people need different calories per day. It depends on different factors like age, gender, body size, and activity level. Adult women need 2000 calories, and men need 2500 calories. A1200 calorie diet is a low-calorie diet that is not suitable for older people and week women. If you go for a low calorie diet plan to complete weight loss challenge you may face some health issues.
A 1200 calorie diet has some drawbacks. It may cause some health issues.
- Extreme hunger
- Dizziness
- Nausea
- Fatigue
- Nutrient deficiency
- Headache
- Gallstone
This type of low calories diet affects metabolism and mental health. Sometimes it leads to heart issues and type-2 diabetes.
The bottom line
One thousand two hundred calories diet plan is low calories program for quick weight loss. When you cut calories from your normal daily routine, it promotes weight loss.
Although you can follow this diet for a short time, like for a week or month, it reduces weight fast. A 1200 calorie diet plan is a low-calorie meal plan but full of healthy required nutrients.
If you are obese or have extra weight, you can follow this diet plan .overall. A 1200 calorie diet plan is a safe diet plan to lose weight within a short time. It is effective diet for 7 day weight loss challenge.
But if you have any health issues, don’t follow this diet before contact your doctor.