A wholesome and balanced diet is essential to living a healthy life and staying disease-free. The key focus in any weight loss regimen is to include major food groups so that calorie deficit wouldn’t make you feel exhausted or nutritionally imbalanced.

An ideal Indian diet plan for losing weight can be formulated by keeping in mind a person’s individual needs. A 1200 kcal diet for an adult is a calorie-restricted meal regimen for weight loss and it should not be followed as a routine way of life.

The calorie need is based on several criteria including age, sex, health conditions, physical activity levels, and metabolism. Also to lose weight in a healthy manner, calculate your basal metabolic rate (BMR) which will help one know how many minimum calories the body needs in order to carry out regular bodily processes. However, the 1200-calorie diet plan offers you the right nutrition and aids you in losing weight, when appropriately planned.

The 1200-calorie diet regimen is planned taking into account the amount and nature of foods to be consumed for boosting the system’s ability to burn fat by offering it the right amount of nutrition within calorie restriction.

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This Sample Indian Vegetarian 1200-calorie diet plan is a generalized meal regimen for healthy adults without comorbid health conditions, as individual body requirements will differ. So, get professional help to know what diet plan suits you best as per your health needs and medical conditions. It is advisable to formulate a customized and tailored diet plan as per a person’s goals and preferences.

Sample 1200 Calorie Diet Regimen

Early Morning:   Ginger and Jeera Water (1 glass) and 5 Soaked Almonds         

Breakfast: Vegetable paratha -1 with ¼ cup raita or ½ cup vegetable oats upma with ¼  cup raita or Millet Idly -2 with ½ cup sambhar

Mid-Morning: Buttermilk -1 glass with 1 cup of fruit salad

Lunch:        Wheat Roti – 2, Dal- ½ cup, Lauki Sabzi 1 cup, Cucumber onion salad-1/2 cup and Low -fat Curd – ½ cup

Evening: Tea or Coffee 1 cup without sugar or with half sugar

Roasted Makhanas – ½ cup or Puffed rice – 1 cup or fruit-1

Dinner: Chickpeas vegetable salad -1 bowl or Moong dal with ½ tsp ghee- 1 cup and Tomato cucumber salad- 1 bowl

Bedtime: Green Tea or Herbal Tea -1 cup

Also Read: Is Curd Good For Weight Loss? Surprising Reasons How Dahi Helps To Shed That Surplus Fat

Advantages Of the 1200-Calorie Diet Plan

This diet plan will help you lose weight if followed systematically and is very easy to practice and implement in your regular diet regimen.

As the meals are spaced well with intermediary snacks, you will not crave, have hunger pangs, or feel fatigued.

The 1200-calorie diet plan helps to meet the daily nutritional needs of the body.

Remember it is a calorie-restricted meal plan aimed at weight loss and should not be made a routine.

Staying physically active and getting regular moderate-intensity exercise for at least 30 minutes every day along with diet to reap the most benefits of this diet regimen.

1200-calorie diet regimen is not hard to follow, provided it is practised with a consistent routine.

Staying well hydrated is essential, mainly when dieting since it may help you limit unwanted snacking and avoid overeating.

Carbonated beverages, sugary drinks, sweets and alcohol should be positively avoided while following this diet.

Also Read: Healthy Weight Loss Habits That Wreck Weight Loss

Simple Tips To Sustain Weight

Try following my plate method by filling half your plate with vegetables, a quarter portion of healthy protein and the other quarter with complex carbs. Also, when you are full, stop eating, even if there are leftovers.

Home-cooked meals are the best choice instead of all the so-called healthy kinds of stuff available in the supermarket.

Look for a healthier version of what you crave, for instance, swap peanut masala or French fries with black channa chaat. Thus, in order to make smart food choices quickly and easily, read nutrition labels on products before having them.

Get good quality sound sleep. A poor sleep schedule can have a negative impact on your overall health and fitness goals.

Practise yoga and meditation in your regular schedule if possible. A healthy lifestyle can be attained by adopting small and flexible changes. Some of the serious chronic diseases like heart disease, hypertension, and diabetes can be prevented by adopting a healthy lifestyle.