[Tested]: 1200 calorie diet Meal Plan

[Tested]: 1200 calorie diet Meal Plan

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Dieting for weight loss

So you’ve decided to drop a few pounds. Perhaps it’s because your doctor’s suggested it, or perhaps it’s because swimsuit season is just around the corner. There’s no shortage of diets out there, but you might want to consider a simpler path. You can try packing your diet with nutrition-rich foods and lowering the number of calories you consume.

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A good place to start is a low-calorie diet plan that provides about 500 calories less than you need in a day, which may help you lose about a 1/2 pound to 1 pound per week. For some, this would be a 1,200-calorie diet plan. As always, you should check with your doctor first. This plan involves consuming no more than 1,200 calories per day. Liz Weinandy, M.P.H., R.D., L.D., from Ohio State University’s Wexner Medical Center says, “1,200-calorie diets are great for the right person, especially women over 50 who are generally sedentary, since that’s not too far below what they would normally eat to maintain weight.”

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What’s so great about a 1,200-calorie plan?

In short, this diet works. Eat fewer calories than you burn and your body can resort to burning your fat stores. You lose weight as a result. Weinandy encourages some caution, however. “It is not recommended that a person go under 1,200 calories a day, since it is very hard to get enough nutrients like calcium, protein, and magnesium on a calorie level less than 1,200.” Add some strength training and get the right amount of protein in your diet so you don’t lose lean mass as well as fat, which can lower your metabolism and make regaining weight more likely.

Suggested 1,200-calorie menu

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Breakfast

  • 2 slices of fresh mango
  • 1 hardboiled egg
  • 1/2 of a whole-wheat bagel or 1/2 cup of unsweetened oatmeal

Lunch

  • 2 cups of salad with avocado, carrots, tomato, and leafy greens with flavored balsamic vinegar as the dressing
  • 1/2 cup of black bean soup
  • 1/4 cup of unsweetened Greek yogurt that you can add to the soup
  • 1 corn tortilla

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Dinner

  • 1-2 cups of steamed broccoli or kale, seasoned with Asian mustard and rice vinegar
  • 3 ounces of wild salmon
  • 1/2 cup of miso soup
  • 3/4 cup of brown rice

Snacks

Enjoy these throughout the day:

  • 1/2 of a baked apple with 1/2 teaspoon of sugar and cinnamon
  • 1/2 cup of blueberries or raspberries
  • 1/4 ounce of walnuts
  • 1ounce of low-fat cheese
  • 2 cups of popcorn

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Enjoy unlimited water, tea, and coffee, but be careful with how much caffeine you have. Limit artificially sweetened drinks to one per day, if at all. Liberally season your meals with calorie-free lemon or lime juice, and flavored vinegar.

A 1,200-calorie meal plan will help you lose weight and keep it off. “The key to making the weight loss permanent is to make sure 1,200 calories is not too low for any individual,” says Weinandy. “For health reasons, make sure no food groups are being cut out to reach the 1,200 calorie mark.”

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