Nutrition, Weight Loss
7-Day 1200 Calorie Low Carb Diet Plan for Weight Loss

7-Day 1200 Calorie Low Carb Diet Plan for Weight Loss

When it comes to dieting, there are various types of diet to choose from. However, with the advancement in nutrition, one particular diet has risen to the forefront—the 1200 calorie low carb diet.

According to recent findings, a low-carb diet is more effective than the conventional diet when it comes to weight loss.

This is because refined carbs such as white bread and cookies hit the bloodstream very fast. As such, cutting them from your diet takes a huge chunk of calories out of the picture.

WHAT EXACTLY IS A LOW-CARB DIET?

7-Day 1200 Calorie Low Carb Diet Plan for Weight Loss

There have to be less than 40% carbs consumed for any diet to be considered’ low-carb’. It would be best if you never went below this. A general rule of thumb propagated by nutritionists.

They recommend that about 65% of your calories should come from carbohydrates. Another important aspect of the 1200 calorie low carb diet is attaining balance.

Even when you cut down heavily on carbs, the carbs you actually consume should come from various foods.

For instance, you should consume a little from whole grains, legumes, fruits, and veggies. This provides a wide array of nutrients, including fibres that help out with low carb constipation.

When following a 1200 low carb diet, the plan revolves around specific nutrients. That means ensuring that 20 to 35% of your calories are obtained from protein, and 20 to 35% come from fat.

This is so to give you the best chance of retaining lean muscle as you lose fat. Averting the risk of shedding muscle due to weight loss.

This is considering since low carb diets restrict carbs, they thus inhibit regular production of insulin.

Insulin is responsible for shuttling nutrients into cells; this is what creates the conditions for muscle growth.

Lack of these conditions leads to loss of muscles and hindered muscle growth.

CREATING YOUR OWN MEAL PLAN

A meal plan acts like the map that sets the course for your weight loss journey. It provides with your options hereby helping you know what you need to go shopping for.

Also, for accuracy purposes, you can use a recipe calculator. This will prove to be very helpful as you go shopping considering which foods are lower in calories, sugar and fat.

A 1200  Calorie Low Carb Diet is all about balancing nutrients and calories. Each meal should have roughly the same number of calories. For instance:

DAY 1

BREAKFAST: 1 ORANGE + 1/8 CUP NUTS

162 calories

Ingredients

1 Orange medium

1/8 cup nuts

LUNCH: SWEETGREEN FISH TACO SALAD

418 calories

Ingredients

4-ounce salmon fillet

½ cup cabbage, shredded

1 tbsp cilantro

½ -ounce tortilla chips

¼ cup quinoa, cooked

2 cups, leafy greens, kales raw

1 tbsp hot sauce

A Tbsp vinaigrette dressing, more than 50 calories per 2 Tbsp

1 slice lime

Directions

Cook quinoa as instructed on package.

Preheat oven to 425 degrees. Line a baking sheet with parchment paper (if you have it, if not – go without!) & spray it with an oil spray. Bake salmon for 15 minutes or until flakes easily.

Crumble tortilla chips.

Combine all ingredients in a bowl.

Top with dressing, hot sauce & lime juice.

In case you can’t get your hands-on salmon, chicken or tofu for vegans will suffice.

SNACK: PLAIN YOGURT WITH ¼ CUP NUTS

310 calories

Ingredients:

1 yoghurt, plain (you can swap out for flavoured if you prefer)

¼ cup nuts

DINNER: BROCCOLI CHEESE SPAGHETTI SQUASH

313 calories

Ingredients:

1/2 squash, spaghetti

1 cup broccoli

1/3 cup cheese, shredded, mozzarella

2 Tbsp cheese, Parmesan, grated

Dash: garlic salt

Directions:

Preheat oven to 400 degrees.

Scoop out seeds of spaghetti squash.

Line baking sheet with parchment paper, spray it with an oil spray.

Bake spaghetti squash, cut side faced down on the baking sheet, for 35 minutes.

Shred spaghetti squash when it has cooled down for a few minutes.

While spaghetti squash is baking, spray a pan with an oil spray.

Stir fry broccoli for 5-6 minutes.

Once spaghetti squash is shredded, mix with cheese and broccoli.

If it needs heating, microwave or stirs fry with an oil spray briefly.

Top with garlic salt.

DAY 2

192 calories

BREAKFAST: YOGURT PLUS ¾ CUP BLUEBERRIES

Ingredients:

1 container of low-fat yoghurt

3/4 cup blueberries

1 tbsp chopped unsalted almonds

1 cup coffee with 1 tablespoon half and half

LUNCH: TURKEY SANDWICH

270 calories

Ingredients:

4 thin slices of roast turkey

1 slice whole-grain bread

lettuce, tomato, 1/4 avocado chopped, a dollop of mustard

15 baby carrots with 1 tablespoon hummus

SNACK: STRAWBERRIES PLUS NUT BUTTER

138 Calories

Ingredients:

1 1/4 cup strawberries

1 tablespoon nut butter

DINNER: GRILLED SHRIMP QUINOA BOWL

308 calories

Ingredients:

4 ounces grilled shrimp

1/2 cup cooked quinoa in water or low sodium chicken broth

1/2 cup chopped tomatoes

1/2 cup chopped peppers

1/4 cup shredded low-fat cheese

1 tablespoon salsa

DAY 3

BREAKFAST: GREEK MUFFIN-TIN OMELETS WITH FETA & PEPPERS

288 calories

Ingredients:

Cooking spray

2 tablespoons extra-virgin olive oil

¾ cup diced onion

¼ teaspoon salt, divided

1 medium red bell pepper, diced

1 tablespoon finely chopped fresh oregano

8 large eggs

¾ cup crumbled feta cheese

½ cup low-fat milk

½ teaspoon ground pepper

2 cups chopped fresh spinach

¼ cup sliced olives

1 medium orange

SNACK 

131 calories

1 large pear

LUNCH: CAULIFLOWER TACO BOWLS

344 calories

Ingredients:

1 large bell pepper, sliced

DINNER: 1 SERVING HOMEMADE CHICKEN TENDERS0 WITH EVERYTHING BAGEL OVER SALAD

394 calories

DAY 4

131 calories

BREAKFAST: SWEET POTATO STRAWBERRY TOAST

LUNCH

309 calories

Ingredients:

5 chopped veggies and greens egg salad

top on 1 whole-grain brown rice cake

1 cup blackberries

8 to 12 ounces water or seltzer

DINNER

231 calories

Ingredients:

5 ounces baked fish with lemon, garlic powder, salt, pepper, 1 teaspoon olive oil

1 small baked sweet potato topped with cinnamon and 1 teaspoon butter

1.5 cups steamed spinach

8 to 12 ounces water or seltzer

DAY 5

BREAKFAST: 1 SERVING BLUEBERRY ALMOND CHIA PUDDING

229 calories

SNACK: 1 CLEMENTINE

35 calories

LUNCH: CAULIFLOWER TACO BOWLS

344 calories

DINNER: 1 SERVING MAPLE-MUSTARD PORK CHOPS & CARROTS

376 calories

DAY 6

BREAKFAST: SCRAMBLED EGGS PLUS ½ AVOCADO

350 calories

Directions

SCRAMBLED EGGS + 1/2 AVOCADO

Simply scramble the eggs following the guide on the recipe attached, cool the eggs uncovered, and add 1/2 an avocado. The combination of the fat from the eggs plus the avocado make this recipe keto.

LUNCH: CHICKEN SALAD

330 calories

DINNER: BAKED SALMON CAKES

340 calories

DAY 7

BREAKFAST: SHEET EGG AND SAUSAGE PAN

340 calories

LUNCH: CHICKEN PARMESAN

590 calories

DINNER: BUNLESS BURGERS

390 calories

IS IT BETTER TO COUNT CALORIES OR CARBS FOR WEIGHT LOSS?

This depends on the method you’ve chosen to use as a weight-loss measure. However, when it all comes down to the wire, there are specific ways of counting both.

For weight loss, we measure calories in terms of calories burn vis a vis calorie consumed. When it comes to carbs, we look at the net carbs. This is obtained by subtracting fibre from total carbs per serving.

CONCLUSION

A 1200 calorie low carb diet is very effective. However, dedicating yourself to getting through a 1200 calorie low carb diet requires discipline. Failure to adhere to the set guidelines can have adverse effects.

This is because the 1200 calorie low carb diet is very delicate and affects a lot of anatomic processes. As such to ensure effectiveness follow your meal plans to the letter.

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