A 1200 calorie diabetic diet plan for weight loss is a reasonable way to balance your diet and include all your macro and micronutrients. This is a fashionable diet, 50% carbohydrate, Studies show that this type of traditional hypocaloric diet plan aims to reduce energy consumption by 500-600 kcal from your main calorie intake. This approach reduces approximately 0.5 kg per week based on age, physical activity, and medical condition.
This weight loss is observed in the first few months and will slow down due to hormonal adaptation. Thus, in order to achieve the desired weight loss, it is important to develop individual diet plans based on individual choices and weight loss goals.
What to eat during a 1200 calorie diet
A 1200 calorie diabetic diet plan for weight loss requires careful consideration of the amount and nature of foods to be consumed to meet nutritional requirements. If you want to follow a 1200 calorie plan for a month or 7 days, you should adapt to a Healthy Diet Chart with the following general considerations.
Consume more fruits and vegetables because they are low in calories and carbohydrates, high in fiber and vitamins compared to other foods.
Vegetables such as cucumbers, mushrooms, carrots, tomatoes, beets, asparagus, peppers, and leafy greens, and fruits such as bananas, plums, cherries, grapes, apples, and peaches are healthy choices.
Choose complex carbohydrates instead of simple ones. Because they are slowly digested and have a low glycemic index, wholemeal bread, and pasta, bran, etc.
It is extremely important to consume large amounts of protein, maintain lean tissue, and burn fat. Increases saturation and leads to thermogenesis, which promotes more energy expenditure.
Eat lentils, beans, soy, mushrooms, tofu, fish, and turkey, chicken breast, and lean meats. Consume high-protein snacks such as yogurt granola bowl, roasted peanuts, and baked beans to increase satiety and control hunger pangs.
A protein-rich breakfast of 1,200 calories is an effective way to improve satiety, reduce harmful snacks, and improve metabolism
What not to eat during a 1200 calorie diet
A list of foods you should avoid while on a 1200 calorie diabetic diet plan for weight loss.
Avoid or limit the consumption of simple carbohydrates because they have a low nutritional value and are easily digested, which will soon leave you hungry. There are simple carbohydrates in candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast, desserts, and pastries.
Avoid fried foods such as fried chicken, fried foods, and fried potatoes.
Avoid fizzy and artificial sugary drinks. Packaged fruit juices contain additives and artificial sweeteners, which make you fat.
Avoid alcohol while on a 1200 calorie diet plan. Alcohol is broken down into sugar, which is easily absorbed into the bloodstream and raises blood sugar levels.
BONUS RECIPE: Broccoli and lentil soup
- 1 cup broccoli flowers
- 1/2 cup yellow lentils
- 1/4 onion
- 1/2 tomato
- 1 clove of garlic
- 1/4 cup orange juice
- 1 small green chili
- 1 teaspoon cumin seeds
- 1 tablespoon rice bran oil
- Wash the yellow lentils and set them aside.
- Chop onion, garlic, tomato, and chili.
- Dice the broccoli flowers.
- Heat the oil in a soup pot and fry the cumin seeds for about 30 seconds.
- Fry the garlic until golden brown.
- Add the onions and fry until translucent.
- Add broccoli flowers and tomatoes. Fry for about a minute.
- Add the chopped green chili and fry for 20 seconds.
- Add washed lentils, a pinch of salt, and a glass of water.
- Cook lentils and broccoli flowers until cooked through properly.
- Add the orange juice and use a dipping mixer and mix all the ingredients to make a thick soup.
The role of sport
No special exercise is recommended when following this diet. However, dieters should know that regular exercise is important to maintain weight loss and overall health. It is recommended to exercise in the gym, take a brisk walk or do an hour of yoga on a daily basis. You can also follow this Healthy Food Guide to meet your dietary needs.
Lifestyle changes are also very important to stay fit and healthy. If you are on a 1200 calorie diet, remember the following
Take control of your part. Fill your plate with 50% non-starchy vegetables and fruits, 25% lean protein, and 25% grains.
Getting at least 7 hours of sleep a day helps manage weight.
Try to manage your stress by meditating and deep breathing exercises.
A 1200 calorie diabetic diet plan for weight loss has been proven to be beneficial for a number of reasons, the most important of which is to lose weight.
The 1200 calorie diabetic diet plan for weight loss can be followed by anyone, regardless of health status, but you should consult your doctor. Consuming 1,200 calories is enough to lose weight while following healthy lifestyle experiences. With a budget of 1,200 calories, making a variety of healthy choices and curbing bingo by adding protein snacks is the key to staying fit and healthy.