Khaberni - You know you need to eat less to lose excess weight, and it's usually recommended to follow a plan that includes 1200 calories because it reduces weight for the average person who needs 1600 to 2400 calories a day to maintain their current weight, so read the following article to learn more about the calorie diet.
Calorie Diet
A single meal at some restaurants can easily contain more than 1200 calories, so you need to be diligent in choosing high-quality foods that promote a sense of fullness and can be spread throughout the day. If you choose foods rich in fiber, protein, and water, you will not feel the hunger on the 1200 calorie diet.
Use low-calorie cooking techniques when preparing food such as grilling, baking, and roasting to prepare meals at home, and if you choose to add an extra 100 calories, you can have a cup or two of extra vegetables, an extra piece of meat or poultry, or a small handful of whole grains or a small piece of cheese.
Dividing the Calorie Plan
Sometimes maintaining a certain level of calories leads to severe hunger which results in exceeding your 1200 calorie a day goal, instead divide your calories throughout the day, and choose an eating pattern that fits your daily schedule, hunger levels, and energy needs.
You can divide your daily calories by 300 calories per meal with two light 150-calorie snacks, or divide the calories in your day by 350 calories per meal with one light 150-calorie snack, or divide the calories by 400 calories per meal with no snacks.
In each full meal, plan to have protein, a cup of vegetables, and some whole grains, as eating adequate protein helps you feel satisfied and full, prevents blood sugar spikes that may cause you to crave food, and also helps maintain lean muscle mass, as losing muscle makes you face a rapid decrease in metabolism. Vegetables and whole grains contain lots of fiber that takes longer to digest and helps you feel full after meals.
Also include at least 3 cups of low-fat dairy which also contains protein, a cup of fruit, and small amounts of healthy unsaturated fats to help absorb nutrients and feel full. When sticking to a 1200 calorie diet plan, there will be no room for calories from sugary desserts or sweetened soft drinks.
What should you eat throughout the day?
Low-Calorie Breakfast
Breakfast gives you energy and prevents you from snacking or indulging in calorie-rich sweets. Make sure to include fiber from whole grains, fruits, and vegetables, and proteins, here is an example of a breakfast containing about 300 calories:
• An egg whisked with egg whites and cherry tomatoes, served on a slice of toast with an orange or banana to the side, a scoop of whey protein, and a cup of skim milk, and 3/4 cup of raisin bran topped with 1/2 cup of berries, and a cup of skim milk, or a cup of low-fat yogurt with a cup of blueberries.
• You can make this breakfast contain about 400 calories by adding a slice of whole grain toast, or a tablespoon of nut butter, or 1/2 ounce about 14 grams of chopped nuts, or a piece of fruit.
Lunch Meals
For lunch, it is recommended to fill up on fiber-rich vegetables such as lettuce, cucumber, radish, peppers, grated carrots and spinach, as salad is a natural way to benefit from a variety of vegetables, and you can have lunch meals as follows:
Make sure to dress your salad with a teaspoon of olive oil and fresh lemon juice, along with the salad eat 2 ounces of protein, such as grilled chicken or canned tuna, and about five types of wheat-stuffed crackers.
Salad alternatives include a small slice of whole wheat bread, or one ounce of feta cheese, or two tablespoons of hummus, and a cup of raw spinach topped with three pieces of olives, or a handful of cherry tomatoes with a teaspoon of olive oil, or a cup of brown rice topped with 2 ounces of lean grilled beef, whether half a cup of broccoli and 4 ounces of low-fat yogurt also contains about 300 calories.
Add an additional tablespoon of hummus, and a cup of skim milk, or a piece of fruit to make any of these meals 400 calories.
Dinner Choices
Avoiding restaurants helps maintain calorie count, and stick to the calorie diet in your choice, try at dinner to choose a green salad with baked or grilled protein, and avoid fried foods, excess cheese, toasted bread, and various sauces or dips, and below is an example of a healthy dinner:
• 2 ounces of salmon are served with a small sweet potato, with a cup of steamed broccoli and a cup of skim milk, and this combination is placed on 3/4 cup of whole wheat pasta.
• 2 ounces of ground beef served with a large salad made from 2 cups of vegetables, with a teaspoon of olive oil and balsamic vinegar to taste.
• 1/2 cup of berries or blueberries can be served for dessert for any of these meals.
• Whole wheat bread with one cup of mixed vegetables, and 2 ounces of roasted meat, with dessert from a cup of low-fat cheese, and a cup of chopped pears.
If you choose to add an extra 100 calories, you can have a cup or two of extra vegetables, or 2 extra ounces of meat or poultry, or a small whole grain roll or add about 28 grams of cheese.
Snack Choices
Try making healthy snack choices when hungry that do not exceed 100 to 150 calories, such as an apple or almonds, or a cup of popcorn, or a cup of skim milk or low-fat yogurt, or a piece of fruit, or a boiled egg, and thus stick to the calorie diet.
