How To Lose Weight with 1200 Calories Diet Chart

lose weight with this 1200 calories diet chart

Anyone who has ever had a phase of weight loss in their life has come across various cases like keto diet, paleo, vegetarian, etc. which is very effective, almost every person has followed it. Therefore, we present you with an easy-to-understand and follow a plan that consists of 1200 calories. It is called the 1200 Calorie Diet. This diet encourages you to burn as many calories as possible without compromising on your body’s nutritional needs. The basis of this diet is a limit on the number of calories consumed during each meal of the day.

The 1200 calories diet is as follows:

Breakfast: 350 calories

Lunch: 450 calories

Evening Snack: 50 Calories

Dinner: 500 calories

In addition to losing weight with a 1200 calorie diet, you can be sure that your body is getting the right amount of nutrition it needs to stay healthy. Getting enough nutrition means that your body won’t feel tired; on the contrary, if coupled with the right exercise you can feel energized, energized and go about your new healthy lifestyle in general. . Helps regulate hormonal cycles for people trying to lose weight and get in shape. Remember that a healthy body is the best place to live because it is the only place that belongs to you.

How To Make 1200 Calories Weight Loss Diet Plan

1200 calories diet plan

While making any diet plan, it is very important to keep some things in mind like age, sex, medical condition, activity level, metabolic rate, and calorie requirement. If you want to lose weight in a healthy way, you can find your BMR basal metabolic rate, which will give you the minimum calories needed to keep the body running properly.

With this sample plan, you will know what a 1200 calorie diet chart should be for weight loss. However, I would like to mention here that this is just a simple diet plan which may or may not suit you. Every person’s needs are different, so only after meeting your dietician in person, you should start this obesity reduction diet plan.

Limit the consumption of these food items in 1200 Calories Diet:

  • Candy, soda, sugar, white rice, white pasta, white bread, sweet syrups, breakfast cereals, desserts, and pastries that contain carbohydrates.
  • Saturated fat margarine, butter, eggs, milk, cheese, and red meat.
  • Eating red meat because it contains high levels of fats that increase cholesterol levels in the blood.
  • Eating fried food like fried chicken, deep-fried food, and potato fry. 
  • Gas-filled and artificially made sweetened drinks.

Food items that you can easily consume in 1200 Calories Diet

  • Non-starchy fruits and vegetables
  • Complex carbohydrates, found in cereal bread and pasta, bran, etc.
  • Use rice bran oil, mustard oil, olive oil, vegetable oil, canola oil, etc.
  • Eat lentils, beans, soy, mushrooms, tofu, fish, turkey, chicken, and beef.
  • Consume five to six tiny meals during the day.

Some do’s and don’ts about 1200 Calories Diet

What to do

  • consume healthy fats to lose weight
  • Eat food 2-3 hours before bedtime
  • make healthy swaps
  • Follow outdoor meals wisely

What not to do

  • Don’t starve yourself
  • Don’t dehydrate yourself
  • Don’t eat if you’re not hungry
  • Don’t eat saturated fat.

These 10 foods must be adopted in 1200 Calories Weight Loss Diet Plan

Flax Seeds

Any weight loss diet plan is incomplete without flaxseeds. Flaxseed is grown in North and Central India and has been a part of our diet for centuries, but we only learned about its importance and nutrients some 15-20 years ago. So now people all over the world have started including it in their diet for weight loss.


Curd or Yogurt should be an essential part of your 1200 calories diet plan. A survey conducted by the International Journal of Sports found that women who were given three servings of yogurt a day lost more weight than those who followed a low-calorie diet. The protein present in yogurt is such a source of energy that reduces the side effects of dieting. When you eat curd while dieting, it will not reduce hair fall and dryness and you will not look dull and pale due to weight loss.


These small and beautiful red-colored berries not only add to the appeal of food but are also a storehouse of nutrition. It has innumerable benefits for reducing weight if added to your 1200 calories diet plan. Its sour-sweet taste gives you energy while reducing weight and does not allow the taste to diminish. According to a Journal of the American College of Nutrition, vitamin C can increase the rate at which the body burns fat by up to 30%. People who are deficient in Vitamin C, such people are not able to lose weight even after following a low-calorie diet and exercising a lot. 


Cinnamon is a spice that is very famous for its sweet aroma. It also has many health benefits including weight loss in your 1200 calories diet plan. You must have also felt that adding more raw vegetables and salads to the food gives you complaints like bloating and heaviness in the stomach. The solution to all this is in cinnamon. Cinnamon improves your digestive system, keeps the intestines calm, and keeps the stomach light by removing constipation, and all these work together to reduce weight.


In an international survey on obesity, it was reported that people who ate up to 85 grams of almonds daily reduced their weight and BMR by 18%, while those who did not eat almonds only dropped by 11%. 

The alpha-linolenic acid (ALA) present in almonds increases the rate of fat burning. It makes you eat less food by making you feel full sooner than eating it. Almonds are a very good source of protein and contain no carbohydrates, so there is no weight gain. Almonds help in weight loss by accelerating the metabolic rate when you add them to your 1200 calories diet plan.

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  1. Pingback: Just How To Drop weight with 1200 Calories Diet Plan Chart – DietMarkets

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