1200 calorie diet for weight loss

In the process of shedding a few kilos, all we need to balance is food and exercise. The 80:20 rule for weight loss is very popular these days. They say that your weight loss is majorly dependent on what you eat. Preparing for a diet plan is a little difficult. Moreover, no one helps you prepare a plan for free. Read on to get your 1200 calorie diet for weight loss.

Before we start with 1200 calorie diet for weight loss, there are a few points you need to take care of. Firstly, no matter what diet you are on, never starve! Secondly, always keep variety in your diet so that you don’t get bored and quit it eventually.


We will here discuss the 12 calorie diet for weight loss starting from the moment you open your eyes. We will suggest options which you can always alter and choose what you like.


1200 calorie diet for weight loss


First meal

The first meal after waking up is generally a dose of caffeine. Most of us like to or we shall say need to have our morning cup of tea/coffee. But if you are trying to follow the 1200 calorie diet for weight loss, just remove the milk from it! We are presuming you know you need to remove the sugar as well.



Diet or no diet, you are never supposed to compromise with your breakfast. It is important to fuel up your body with good food and energy right from the beginning of your day. For a 1200 calorie diet for weight loss, you need to plan your breakfast completing all essential mineral and nutrition requirements. However, some suggestions are a glass of milk coupled with eggs, poha, oats or besan chilla. The breakfast should be in total of 300 calories.



Lunch needs to be wholesome too! You need to have a proportionate amount of dal, sabzi, roti, rice everything. In brief, a bowl of curd/buttermilk, seasonal green leafy vegetable, dal for protein and ½ cup brown rice would be good to go. Lunch also should be 300 calories in total (a few ups and downs are ok but you need to know a figure). Having a particular figure will help you be in the limit of 1200 calorie diet for weight loss.


1200 calorie diet for weight loss

Evening Snack

The hours of the day between 3 PM to 5 PM are your safe hours. However, you can’t go munch on some pizza at this hour. But you are allowed to have a peanut butter toast… you can also go for a paneer sandwich (with brown bread and not fried paneer). This meal under the diet for weight loss will stand between 100 to 110 calories. 



There is just one thumb rule for dinner: small portions and clean food. Foods that are light on your stomach need to be added. To help digest your food properly, eat atleast 2 hours before you are going to sleep. You can make a meal including soup, some protein from paneer or lentils, seasonal vegetable with brown rice or millet rotis. The calorie count of 300 again to be maintained under the 1200 calorie diet for weight loss.


Note: If at any point in the day you feel a little hungry, it’s ok to eat some healthy snack. An apple with peanut butter tastes amazing. One more option is hummus with fresh carrots. Along with this, you can also add 2 cups of green tea in your day. It will give a digestion boost and will also power you up with antioxidants.


Things not to do when on a 1200 calorie diet for weight loss


  • Sugar is your enemy whatever the diet plan is. Cut down the sugar intake in your day. Start small, with zero sugar in your drinks and then move further to no sugar at all.
  • Once a cheater, always a cheater. A cheat meal gives you distractions. Especially when you are not that focused and motivated for your diet. If you crave for something, try finding alternative foods in your 1200 calorie diet for weight loss.
  • You shouldn’t add a spoonful of chocolate powder or so-called energy powders to your milk. A pinch of turmeric or cinnamon will do fine with the flavor.
  • To make sure you maintain a 1200 calorie diet for weight loss, download some app. There are many apps which help you track your calories.
  • A 1200 calorie diet for weight loss will definitely help you lose weight but may not always be healthy. So, least you can do is to add healthy options in your diet.


1200 calorie diet for weight loss

For better results

As 1200 calorie diet for weight loss is already on a low-calorie diet. So, you don’t need a rigorous gym session. But its always better to be physically active. A 45-minute walk is enough! So go ahead follow this healthy 1200 calorie diet for weight loss. Stay healthy and stay active!

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