How to lose weight fast with 1200 calorie healthy diet plan?

1200 cal healthy diet plan

,​Are you losing your sleep thinking about how to lose weight fast? You tried different tactics, weight loss programs and best weight loss products but still you are not able to lose a single kilo? Don’t worry you are not alone. There are many people out there who face with the same problem. Indian’s specially have to face this issue of weight gain as most of our meals contains fattening items like ghee, oil, butter, sugar etc. which is unhealthy. There are other causes too that cause weight gain these include improper techniques for cooking, eating too much at one time, lack of physical activity etc. Obesity or weight gain is not good for your health as it may cause fatal diseases like heart attack. It also affects the mental health of a person. The fastest way to lose weight is Exercise and diet. But they can be ineffective if not done in a proper way. A 1200 cal healthy diet plan needs to be followed strictly or else you may tend to put on weight again. We all love Indian food and you can lose weight by following Indian 1200 cal healthy diet plan for weight loss

Optimal weight plan health dose

Caorie intake calculation for quick weight loss

The calorie requirements for every individual depend upon their body type and lifestyle. The calorie requirement is calculated on the basis of BMR i.e. Basal Metabolism Rate which is calculated considering your weight, age, height, sex, activity level and metabolism. The minimum calorie requirement recommended by National Institute for Nutrition for a woman is 1900Kcal/day and for man is 2300Kcal/day assuming sedentary lifestyle for man and woman. A 1200 cal healthy diet plan is a calorie restricted diet plan which is recommended for adults only for weight loss. If you have to undergo vigorous physical activity throughout the day you may require higher calorie intake and hence it will advisable for you to not follow this 1200 calorie healthy diet plan as your calorie requirement will be higher.

Burn fat at home healthdose

Before following 1200 cal healthy diet plan it is important to draft a diet chart considering the following

  • The person’s medical history and diet
  • Likes, allergies and dislikes of the person in terms of food
  • Should not go for avoiding certain food or restrict a food group
  • The diet plan should provide all necessary nutrients that will help in long term weight loss

Concept of 1200 cal healthy diet plan per day      

If you are recommended to follow a 1200 cal healthy diet plan then you should have small 6 meals a day. Avoiding 3 big meals is very important for a healthy living. This will also enhance the body metabolism and will burn additional calories.

What should your 1200 cal/ day diet contain?

It is important that your meals should be nutritious and balanced containing all important minerals, vitamins, nutrients and fats that your body need. Eating small meals will control your hunger therefore when following 1200 cal healthy diet plan try to eat 6 small meals or 3 meals and 2 snacks where each meal will contain 300 calories and snacks 150. Vegetables, fruits, legumes, eggs, low fat dairy products, lean meat, seafood, poultry etc. should be included in your meals.

Natural weight loss solution healthdose

Fuel up with healthy breakfast (approx. 300 Cal)

Eggs, cereals, oats, Idlis, Dosas, Upma, sprouts, salads, Muesli, Ragi etc. are healthy option for breakfast. You can cook your eggs or vegetables using vegetable oil or Canola which are low fat oil.  It is customary to include tea in Indian breakfast, you can have it without sugar or if you are not a tea fan then you can have 1 cup of low fat milk or buttermilk. Your breakfast can include 2 slices of whole wheat bread or 2 idlis or Oats. Vegetarian Indian can go for 2 Pulkas with 1 cup of Paneer curry which will be a good source of protein. Non vegetarians can include 2 boiled eggs for their breakfast. You can read 05 healthy breakfast ideas for quick weight loss

Optimal diet plan for weight loss

Mid-morning snack (approx. 50-60 Cal)

A bowl of fruit serving like banana, orange, pear, apple, watermelon, grapes and papaya can be taken as mid meal to beat the hunger pranks before lunch.

Wholesome Lunch (approx. 350 Cal)

An Indian vegetarian lunch for 1200Kcal diet can include ½ cup dal or kadhi, 1 ½ whole wheat chapatti, 1/3 cup brown rice cooked, 1 ½ cup vegetables. A non-vegetarian meal may include 3 ounce of tandoori chicken, 1 whole wheat chapatti or 1 cup brown rice, 1 cup green salads or soup.

Light snacks for evening (approx.35–40 Cal)

Have a small portion of light snacks during the evening to fill in the gap between the lunch time and dinner. 1 glass of buttermilk is an ideal evening snack as it is filling as full of nutrition.

Natural way for weightloss

Light filling dinner: (approx. 350–370 Cal)

Dinner should be very light. It is said that we should eat like a pauper in the night and it should be consumed minimum 3 hours before going to bed. A vegetarian diet plan may include 2 chapattis, 1 bowl of vegetable soup, 1 cup of mixed vegetables or green beans for dinner. For non-vegetarians their dinner may comprise of 1 chapatti, 3 ounces of lamb curry or 1 small piece of fish fry, 1/3 cup brown rice.

Advantages of 1200 cal healthy diet plan

  • You can easily lose weight by not compromising on what you like to eat.
  • Quick and easy weight loss is possible with this diet plan.
  • By lessening the intake of calorie you can lose weight.
  • You do not have to starve.
  • No heavy workouts are required to lose weight when following this low carb diet plan.

Risks involved

  • If you have to do a lot of physical activity then you need more calories and 1200Kcal diet plan will not work for you and will give negative effects on your body.
  • This diet plan needs to be followed regularly or else you may not find any results.
  • Calculate the BMR to understand the calorie requirement by your body and ensure intake of minimum those calories daily. Intake of lesser calories than the minimum requirement will cause nutrient deficiency, and will make you weak.

1200 calorie diet plan


Smoothies

Smoothies are also very beneficial in weight reduction.Green smoothies diets are rich in nutrients and fiber and can replace a meal as they are quite filling and can provide enough calories. Follow the below steps to make a smoothie.

    1. Take a base ingredient like water, almond milk, coconut milk, cashew milk or low fat milk. You can also use yogurt as a base for your smoothies.
    2. Add main ingredients like avocado, chia seeds, or other green vegetables like spinach, broccoli, cucumber, basil, coconut, green apples, celery, cabbage etc.
  1. Make it sweet naturally by adding a fruit. Banana, grapes, peach, mangoes etc. can be used in your vegetable smoothie’s recipes. They are of great help in your weight loss plan. Do not use any concentrated sugar.
  2. Blend all the ingredients properly and have it as a meal. Replacing a meal with green or vegetable smoothie is an easy way to consume your calorie requirement.
  3. Always use fresh fruits and green leafy vegetables. They help in boosting your metabolism rate.


Does green smoothies help with weightloss


Few rules that needs to be considered when following a diet chart for weight reduction

  1. Increase the intake of vegetables and fruits in your meals. They are healthy and most effective if taken on an empty stomach. Avoid eating fruits immediately after a meal.
  2. Decrease the intake of alcohol, sugar, caffeine etc. Do not consume tea or coffee on an empty stomach. This can be harmful for your body.
  3. Always eat breakfast. Skipping breakfast is always a bad idea. Breakfast provides the energy that keeps the body running throughout the day.
  4. Drink at least 8 glasses of water daily. Water is a good for detoxification and also helps in digestion. Drinking enough water can keep you away from all health problems.                                                                Benefits of drinking water
  5. Starving is not good for health. Your body can get affected severely if proper nutrients are not provided to it.
  6. Always have an early dinner. This will ensure proper digestion of your food.
  7. Avoid fats and even when on diet make your meals using just 1 tbsp of oil.
  8. Cereals, dried fruits, yogurt, rice cakes are a good option for healthy snacks.

This 1200 calorie diet and 08 exercises are perfect combination for effective weight loss. Exercise will help to burn fats faster and you can see quick results in your weight. Exercise like walking, jogging, swimming, cycling, hiking for about 30- 45 minutes are enough to burn 300 calories a day.    

Foods to be included in your diet chart    

Healthy breakfast ideas for quick weight loss

  •  Oats: Oats are a good option for breakfast. However they can be eaten for lunch or dinner too. They are healthy and help in maintain the weight. Oats can also be used in green smoothie diet.
  • Ragi: is a good source of calcium, iron, proteins, fiber and minerals. Ragi has tremendous health benefits and is also effective in weight loss.
  • Tomatoes: Tomatoes can be consumed in any form as in salads, soup or curry. They have antioxidant and anti-inflammatory properties.
  •  Vegetables: Vegetables can be consumed in the form of juice, smoothie, soup, curry or even raw. They can be eaten during the meals time or as a snack. Vegetables are very healthy and do not contain much calories.
  • Fruits: Fruits can replace deserts. Seasonal fruits like mangoes, peaches, grapes and banana are just great to be eaten any time when you are hungry.
  • Dairy products: Low fat milk, buttermilk or sugar less pudding can be consumed as a snack when you have late night carvings.  

Green Vegetable Smoothies Diet for Health Enthusiast

Green vegetable smoothies diet

​It’s a soaring trend in health to drink green. You might hear it from your friends, social media, health ads about quick weight loss by including green vegetable smoothies in your daily diet chart. There are several benefits in taking green vegetable smoothie’s diet.  It serves as your daily dose of fruits and vegetables. It is already packed with vitamins and minerals. It keeps you away from sickness as it is an immune booster. It lowers the risk for medical problems like hypertension, diabetes, and cancer.  Most of the green vegetable smoothies drinker’s states that it gives them energy boost throughout the day. No need for a dose of coffee to stay awake and alert. It helps a lot in quick weight loss without any side effect, as you will feel full and satisfied after a dose of green vegetable smoothies. A lot of people have been into this healthy diet. And it’s your time to try and love it too. I will give you some vegetable smoothie recipes perfect to become part of your diet chart for weight loss.
Let me first discuss the main ingredients of these green vegetable smoothies diet as the baseline to all recipes to be discussed. Where going to use:

 2 cups leafy vegetables  +  2 cups liquid base +    3 cups fruits 

This serves about 32 oz. good for 2 cut it in half if you want to serve only 1.

Here are some sample foods per column you can choose from and make your own mixture.

There is no definite rule on what to mix and match it will all depend on your taste and preference. As long as you follow the ratio and you are all set to go.  You just have to choose your own ingredients and make you do it yourself green vegetable smoothies recipe. With fruits, you can mix 2 kinds of fruit to give a richer taste. To give you some idea on what to do in making your green smoothies diet, here are some vegetable smoothies recipes as your guide and make it part of your diet chart for weight loss.
For beginners, let’s start with the mildest vegetable that is fresh for the taste buds that is the Spinach. Spinach gives you healthy glowing skin, it lowers blood pressure, and it boosts your immunity and energy and consists of different nutrients that are needed in our body.

Spinach Banana Smoothie

Ingredients:

2 cups spinach

2 cups Soya milk (any dairy substitute) chilled

3 cups banana (about 5-8 medium size banana)

Green Vegetable smoothies for quick weight loss

Procedure:
1.  Pour 2 cups soya milk or any dairy substitute to your blender

2. Add 3 cups sliced banana for easy mixing

3. Blend together using your blender until smooth

4. Add 2 cups spinach. Blend again until smooth.

5. Pour it out into your favorite cup, jar, or any container

6. And voila! Take a sip and enjoy your drink

If you want your drink to be cold you can add ice cubes and blend until smooth.  You can add honey or sweetener to add sweetness.

Another mild tasting vegetable we’re going to use is the Lettuce.  Lettuce has its own health benefits such as lowering blood cholesterol, controls anxiety, and it is a good supply of antioxidants.

 

Lettuce Berry Smoothie
Ingredients:

2 cups lettuce

2 cups water

3 cups mixed berries

Berry smoothies for quick weight loss


Procedure
:

1.  Pour 2 cups water to your blender

2. Add 3 cups mixed berries

3. Blend together using your blender until smooth

4. Add 2 cups lettuce. Blend again until smooth.

5. Pour it out into your favorite cup, jar, or any container

6. Have a taste of your lettuce berry smoothie

Let’s take a step higher for our green smoothie diet. Let’s use a strong semi- bitter taste of Kale. It has earthy fresh flavor. Kale is loaded with phytonutrients and antioxidants. It is best for cleansing, lung protection and boosts your immune system.

Kale Ban apple Smoothie
Ingredients:

2 cups kale

2 cups apple juice

1 ½  cups banana

1 ½ cups green apple

Procedure
:

1.  Pour 2 cups apple juice to your blender

2. Add 1 ½ cups banana and 1 ½ apple

3. Blend together using your blender until smooth

4. Add 2 cups kale. Remove the kale stems and tear the leaves into bite-size pieces.  Blend again until     puree.

5. Pour it out into your favorite cup, jar, or any container

6. Try the kale ban apple smoothie and feel the freshness.

Those are some green vegetable smoothies recipes you can try as soon as possible. Make it part of in your diet chart for weight loss as it can help you in your journey to weight loss.

It is best to drink your smoothies as your replacement meal other than drinking it with a meal if you want to lose weight. We can drink these green smoothies diet any time of the day but for me, the best time to drink it is during breakfast.  We all know that breakfast is the most important meal of the day. Drinking your smoothie during breakfast gives you the fullness that will satisfy your stomach till lunch. Doing such, it starts your day in a healthier way and packed with nutrients and minerals. You will be loaded with energy as you start your day, thus keeping your coffee away for the day. Also read

Healthy breakfast ideas for quick weight loss

Making it part of your diet chart increases the success of weight loss. It keeps your one meal of the day away from fats, and unhealthy foods. I won’t recommend drinking it in the evening since most of our family functions and social gatherings happen during dinner thus making your diet plans to be set aside. You don’t want to refuse offers and bonding moments with family members and colleagues during dinner gathering just because of your diet plan. Unless you can really be loyal to your diet plan and stick to it no matter what gatherings and situation happen.
Start your green smoothie diet NOW! And experience the health benefits of green vegetable smoothies. Feel the difference in your body and discover recipes you will love to drink to pursue your goal in weight loss and healthy living.


​Healthy breakfast ideas for quick weight loss

healthy breakfast ideas

Green Vegetable Smoothies Diet for Health Enthusiast

We always hear these words from our parents, grandparents, and teachers. It is that breakfast is the most important meal of the day. Well, in fact, this is true. Studies reported in the Journal of the American College of Nutrition show that eating healthy breakfast achieves balance diet as it contains more vitamins, nutrients, and minerals. People who eat breakfast have more improved concentration, endurance, and strength throughout the day. Another advantage in eating healthy breakfast is that it promotes weight loss compare to those who skip breakfast. There are studies that eating healthy breakfast can lower the urge of hunger says James O. Hill, PhD, the Registry’s co-founder and director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. Craving for food for those who skip breakfast leads to overeating throughout the day. With that, people who eat breakfast tend to choose healthy meal choices than those who skip the meal. For that individual who wants to eat healthy breakfast meal, here are some easy to make healthy breakfast ideas you can make as part of your diet plan for weight loss:

1. Breakfast egg cups

Using your cupcake/muffin pan, add desired vegetables like mushrooms, spinach, broccoli and condiments and pour scrambled egg mixture evenly. Bake for 10-15mins or until the tops are firm and eggs are cooked. You can include toast. Having protein in your healthy breakfast gives you the feeling fullness until lunch thus it makes you eat less and choose healthier food for your next meal. Eggs are the most common food to acquire protein. There are also some studies that correlate eggs as one of the foods that make you feel satisfied and full, according to Dr. Michelle Hauser in an interview with Harvard Health Publications. Having this breakfast recipe as part of diet plan for weight loss would be efficient.

Healthy breakfast healthdose

Read Best weight loss products that are natural and safe

2. Oatmeal with nuts and berries

Just like how you eat your oatmeal, prepare according to package direction. Use milk and mix in any type of nuts, and berries. The high content of fiber in oatmeal will keep you satiated and past the time you start thinking about your next meal. Oatmeal is a whole grain which takes a lot longer to chew but it is easily digested thus leading to a quicker rise in blood glucose which signals your body off being full. This breakfast recipe is quick and easy. It is very accessible to grab and most of our pantry has these ingredients. The perfect healthy breakfast for those busy individuals who wants a diet plan for weight loss.

3. Breakfast smoothie

Combine the banana, milk, and any types of berries in the blender or mixer. Process for about 1 minute, or until the consistency of a thick milkshake. You can add honey to add sweetness. Banana contains high potassium content that makes you look and feel a short-term slimming effect. Include this berry luscious breakfast recipe as part of your diet plan for weight loss. Satisfying to sweet fruity tongue individuals. There are several benefits in taking green vegetable smoothie’s diet.  Read more recipes about green vegetable smoothies

Breakfast smoothie healthdose

4. Whole grain cereal with fresh fruit and low fat milk

Mix cereals, fresh fruits of your choice and low fat milk. Whole grains are packed with nutrients, including protein, fiber, B vitamins, antioxidants, and trace minerals. A result appear in the American Journal of Clinical Nutrition, shows people who followed a weight loss program incorporating whole-grain breads, cereals, and other foods lost more body fat from the abdominal area than those who ate only refined grains like white bread and rice. This recipe is fast and easy to make perfect for outgoing and busy individuals.

Cereal berries breakfast healthdose

5. Banana & Almond Butter Toast

You only need 3 ingredients that are plain but tasty. Just toast whole grain rye bread, then spread almond butter then topped with bite size sliced banana. The bananas and whole-grain rye bread are high in resistant starch, to help boost metabolism, while the almond butter adds hunger-curbing protein and healthy monounsaturated fats.  Enough to keep you full till lunch time.

These are only a few easy recipes you can include in your diet plan for your journey to weight loss.
Sticking to your diet plan makes you achieve the desired weight quickly. Having easy to make healthy breakfast recipes leads to continuous intake of the healthier food options and makes you achieve your goal to lose weight.


Don’t take these “10” things to lose weight swiftly

weight lose through fruit

Healthy eating is one of the best you can do to prevent and control weight loss. The requisite is a proper diet plan, as when you control your carb intake you burn fat. Have you ever ponder on what your daily intake genuinely bringing to you. Denying yourself something you really want to eat can ultimately lead to binge eating and eventual weight gain.But still, few foods actually need to be kicked off from your daily diet right away!!!

Here are “10 DON’TS” that can bring to you the insane results:-

⦁    FROZEN MEALS:-

These definitely come to rescue when a hectic day and hasty deadlines are aligned for you, however, the nutrient properties of frozen food are questionable. Many types of research have concluded that there is a plausible causal link between eating and ready meals.Frozen food ultimately paves the way for belly fats into your body.!!

⦁    SOY SAUCE:-

 

The truth is soy protein is fattening despite its reputation as LOW CARB, low glycemic index, high protein ingredient. Weight gain is a common result of endocrine disruption of fat storage and fat burning.

⦁    FRENCH FRIES AND POTATO CHIPS:-

For all the potato lovers out there this will surely be a bad news for your waistline, but it’s true fries and potato chips are the worst food offenders. So, be ready to make changes!!! Switch to whole grains that’ll fight belly fat and keep you feeling full.

⦁    FRUIT JUICES:-

Despite no. of claims to be healthy this is just one of the food types that may cause weight gain. In Fact, you may be consuming as many as 150 calories in just a minute. Rather than drinking fruit juice, it is recommended that you drink water or at the very least sugar-free squash.

⦁    LOW FAT FOODS:-

Fat-free foods can work against dieters. Research suggests that people tend to end upward of 30% more when they know they’re eating food that’s low in fat. Instead of low-fat diet switch to low carb diet.

⦁    PIZZA:-

Pizza is one of the best food on earth & nothing can change that. But before you go slice-shaming yourself, you should know what pizza actually does to your system.The problem is that most commercially prepared pizzas are made with the seriously unhealthy ingredients that bring to you the belly fat. Pizza is also extremely high in calories. Pizzas in your meal can bring disasters to your weight loss program.

⦁    WHITE BREAD:-

Our body isn’t actually very good at dealing with large amounts of carbohydrates. Any meal high in carbs converts quickly to a significant amount of glucose and is actually seen as a threat. It may be hard to believe, you probably need more, not less of the right kind of fats

⦁    FANCY COFFEE:-

Too much coffee can lead to weight gain and other health problems even if drinkers stick to decaffeinated, according to a research. If you are consuming coffee for health benefits you should be having it straight up-(a bit of milk and sugar is OK )

⦁    ICE CREAM:-

Among the WORST CULPRITS are these high-fat desserts. In small portions, they can fit into just about any diet, but mind the serving size!!! Try to skip those cheat days and stick to your diet plan. Eating an entire pint of ice-cream is not really detrimental to health as long as you don’t make it a habit.

⦁    HIGH FIBER SNACK BARS:-

These bars contain fiber which is essential for you, but the problem is that they deliver it in big doses,& not steadily throughout the day. Instead, eat produce that’s naturally rich in fiber which is fat burners – any fruit or veggie will do.

 

 

 

 


7 Health Benefits of Green Smoothies that will bowl you over

health benefits of green smoothies

From Hollywood celebs to fitness icons, these days, everyone seems to be in a smoothie drinking spree for proper nutrition. In fact, it’s a fad for a lot of people to gulp it down first thing in the morning. A glass full of green smoothie may not look overly appetizing to you, but the number of health benefits of green smoothies will surely make you include it in your everyday healthy diet plan. And because the connection between a healthy diet and weight is strong, you will find your smoothie working wonders on your vital statistics too. The vegetable smoothie is one of the most important natural ways to loose weight.

7 health benefits of green smoothies to make it an inseparable part of your diet-

      1. Although the number of vitamins and minerals you receive depends on the vegetables you choose to use, the nutrition you obtain from a tumbler full of smoothie is pure without questions. Since, vegetables are rich in a lot of vitamins and minerals, their levels never get depleted in the body of people who take this amazing drink regularly.
      2. Green smoothies are a healthier option when compared to juices. When you extract the juice of a vegetable, the fiber in it gets wasted. But it is retained in smoothies. Fiber being an extremely amazing digestion aid keeps your metabolic processes in good order. This is one of the major health benefit of green smoothies.
      3. For people, who hate eating vegetables, the smoothie is a great substitute. They can take all the vegetables they want to without even realizing. For enhancement of the taste of your vegetable smoothie, you can add to it a few cubes of your favorite fruit.                                                                                                                                 
      4. A lot of people cut down their daily vegetable intake simply because cooking veggies are tedious and it’s quite a chore for those who are constrained by time. Choosing to have a glass of smoothie every morning can save you all the labor, besides taking care of your body’s daily vegetable requirements. What more? Preparing a glass of smoothie only takes a minute, and you can store the excess in your refrigerator for later use.
      5. Why not ditch that expensive bottle of multivitamins on your medicine rack? Smoothies take care of your body’s requirements of vitamins and minerals without burning big holes in your pocket.
      6. For people having kids at home, green smoothies can be a great way of adding veggies to their But remember, kids don’t understand health benefits, if you want them to approve of your smoothie, you will have to make it taste sweet- very sweet- with the addition of a lot of sweet fruits like banana. Later, when they get accustomed to the flavor, you can reduce the fruit content.
      7. Don’t be surprised at this- vegetables contain carbohydrates and they act as a good source of energy for your body. And that is probably the reason why green smoothies are so filling. People on a weight loss regime can try smoothies as part of a healthy diet plan. After all, when you aim for a healthy diet and weight, your aim for a long life gets simultaneously set.