A 1. 20. 0- Calorie Diet for a Woman . Eating so few calories per day does not allow any room for junk foods, especially those with added sugars and fats. Your meal plan should include generous amounts of fresh vegetables and moderate amounts of lean proteins, fruits, nonfat dairy and whole grains. As with any diet, you should check with your doctor before beginning a 1,2. Approach. A 1,2. 00- calorie diet should include at least three meals and one snack. As a woman, you may be tempted to skip meals as you juggle family, household and work duties. Skipping meals can cause you to become extremely hungry and inadvertently overeat or make poor choices at your next sitting. Look for foods that have few calories but a lot of nutrition per serving. Staples for a 1,2. According to the calorie hypothesis, one way to lose weight is to burn more calories than you take in every day. Eating a balanced 1,200 calorie diet each day may. It's important, however, to choose menus that provide adequate. DAILY GROCERY LIST FOR THE 1200 CALORIE MENU: 1.5 cup (366 grams) -- Milk, low fat, fluid, 1% milkfat, with added vitamin A: 1.5 breast, bone and skin removed (129. Nutrition Concerns. While following a 1,2. Dark leafy greens, extra lean beef, fortified cereal and beans are good sources of iron that are also low in calories. For calcium, opt for skim milk, low- fat yogurt or 1 percent cottage cheese. You can also get calcium from canned salmon with the bones, fortified soy milk and tofu. You also need vegetables, fruits and whole grains to provide you with a minimum of 2. Sample Meals. Each meal should contain between 3. For breakfast, try 3/4 cup of whole- grain cereal, a banana and 1 cup of skim milk; a smoothie made with 1 cup of frozen berries, half of a banana and 8 oz. A carefully planned 1,200-calorie diet can provide a woman with all the nutrients needed for good health, while prompting weight loss. Eating so few calories per day. Lunches might include 1/2 cup of roasted, skinless chicken breast with 1/2 cup of brown rice and a 1 1/2 cups of steamed broccoli or 3 oz. For dinner, broil 3 oz. A stick of string cheese, baseball- sized piece of fresh fruit, 3 cups of air- popped popcorn or a glass of skim milk make good, 1. Considerations. For some women, 1,2. If you are an avid exerciser, you might need 2. You might benefit from taking a vitamin and mineral supplement while eating just 1,2. Talk to your health provider about what works best for your needs. Photo Credits: Creatas/Creatas/Getty Images. This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or Jillian. Free 1300 calorie diet plan, easy 1300 calorie menu, 1300 calorie meal plan. We provide you with a free sample of the 1300 calorie a day diet for 7 days to help you. 30 1600 calorie diet plans you can use to lose weight and/or gain muscle depending on your weight and height. These 1600 calorie diet meal plans work. The 1200 Calorie Indian Meal Plan for a Healthy Weight Loss. What is the Mediterranean Diet? The Mediterranean diet is not a . It is a mix of the traditional eating habits of people living in Spain, Italy. Non- Starving, 1. Calorie Diet . A 1,2. Actually, 1,2. 00 calories is about as low as you can go without losing muscle mass and jeopardizing a healthy nutritional status. It's even too low for men, who need a minimum of 1,6. A single meal at some restaurants easily contains more than 1,2. A 7-Day, 1200-Calorie Meal Plan. Follow this and you'll slim down fast and still feel satisfied. The Weight Loss Resources Tools. WLR has everything you need to follow a calorie controlled diet. We'll calculate how many calories you need to lose weight and give. If you choose foods high in fiber, protein and water, your 1,2. Although you're trying to save calories, avoid skipping meals - - this can lead to extreme hunger that causes you to overshoot your 1,2. Instead, divvy your calories out over the course of the day. You may prefer to eat about 4. Choose a pattern of eating that fits each day's schedule, your hunger levels and energy needs. At each full meal, plan to have about 1 to 3 ounces of protein, a cup of vegetables and 1 to 3 ounces of whole grains. Adequate protein intake helps keep you feeling satisfied and prevents wild swings in your blood sugar that can cause cravings. Protein also helps you maintain lean muscle mass; losing muscle makes you experience a swift reduction in your metabolic rate. Vegetables and grains contain lots of fiber, which takes longer for you to digest and helps you feel full after meals. Each day, also aim to consume at least 3 cups of low- fat dairy - - which also contains protein - - 1 1/2 cups of fruit and small amounts of healthy, unsaturated fats to help with satiety and nutrient absorption. When sticking to a 1,2. Breakfast gives you energy and keeps you from visiting the office break room for a doughnut or pastry. You want fiber, from whole grains, fruit and vegetables, and protein from lean sources. Sample meal ideas with about 3. Greek yogurt topped with 1 cup of blueberries. Make these breakfasts contain closer to 4. At lunch, fill up on fiber- rich, watery vegetables such as lettuce, cucumbers, radishes, sprouts, bell peppers, shredded carrots and baby spinach. A salad is a natural way to include this variety of vegetables along with 2 ounces of protein, such as grilled chicken or tuna canned in water, and about five woven- wheat crackers. Dress the salad with just a teaspoon of olive oil and fresh lemon juice. Alternatives to salad include a Mediterranean- style plate that includes a small whole- wheat pita, 1 ounce of feta cheese, 2 tablespoons of hummus, 1 cup of raw spinach topped with three Greek olives, a handful of cherry tomatoes and a teaspoon of olive oil. A cup of brown rice topped with 2 ounces of stir- fried lean beef, 1/2 cup of broccoli and 4 ounces of low- fat yogurt also contains about 3. Add an extra tablespoon of hummus, an 8- ounce glass of skim milk or a piece of fruit to brings the calorie count of any of these meals up to 4. Avoiding restaurants helps keep your calorie count in check. If you do eat out, opt for a green salad with dressing on the side with a baked or grilled protein. Avoid fried foods, extra cheese, croutons and entress that are heavily sauced. Use low- calorie cooking techniques, such as broiling, stir frying, roasting, grilling and baking, to prepare meals at home. For example, broil 2 ounces of salmon and serve with a small sweet potato, 1 cup of steamed broccoli and 1 cup of skim milk. Top 3/4 cup of whole- wheat pasta with marinara sauce, 2 ounces of lean ground beef and serve with a large salad made with 2 cups of greens, topped with 1 teaspoon of olive oil and balsamic vinegar to taste. Have 1/2 cup of raspberries or blueberries for dessert for either of these meals. A small whole- wheat roll with 1 cup of mixed vegetables and 2 ounces of baked pork tenderloin, with a dessert of 1 cup low- fat cottage cheese and a cup of chopped pears is another possibility. If you choose to add an extra 1. Skip processed snacks, even in small servings, and opt for whole foods instead. The fiber, protein and healthy fats in these snacks are more likely to fill you up than chips or a cereal bar. Try an ounce of low fat cheese with carrot sticks; a tablespoon of nut butter with 1/2 apple; 1/2 ounce of almonds with a plum; 1 cup of air- popped popcorn topped with a sprinkle of Parmesan cheese; or string cheese with 1/2 cup of sliced strawberries. All contain between 1. A cup of skim milk or low- fat plain yogurt, a baseball- sized piece of fruit or a hard- boiled egg, and a few baby carrots are other quick options. Calorie Diet Menu - 7 Day Lose 2. Pounds Weight Loss Meal Plan. Day 4. Breakfast. Microwave 3. 0 seconds on High. Sprinkle on 1 ounce shredded reduced- fat cheese. Top with salsa and another tortilla; microwave 4. High. Serve over salad greens. Menu for a 1,2. 00- Calorie, Six- Week Diet. Starting a six- week diet that contains just 1,2. It's important, however, to choose menus that provide adequate nutrients through a balance of grains, fruits, vegetables, lean protein and dairy products or other calcium- rich foods. A 1,2. 00- calorie diet may not be appropriate for men, athletes, pregnant or nursing women, or people with chronic medical problems. Do not begin any weight- loss program until you've consulted your doctor. On a 1,2. 00- calorie diet, breakfast on each day of your six- week plan could consist of one serving of a high- carbohydrate food, one serving of fruit, one serving of dairy and one of a heart- healthy fat. A glass of low- or nonfat cow's or plant milk and 1/2 cup of oatmeal prepared with water and topped with fresh or frozen fruit, such as blueberries, and an ounce of toasted nuts would fit these criteria. Alternatively, you could eliminate the fat serving at breakfast and have 1/2 cup of a low- sugar, high- fiber cereal, fruit and milk, or whole- wheat toast, nonfat yogurt and fruit. Plan lunches on a six- week, 1,2. An example could be half a whole- wheat sandwich containing sliced turkey meat paired with a cup of fresh fruit cubes or slices and a leafy green salad tossed with 1 cup of chopped raw vegetables like tomatoes and 2 tablespoons of low- fat dressing. If you prefer, skip the fruit serving and increase the lunchtime carbohydrates to two servings. A cup of bean soup, tuna fish mixed with reduced- fat mayonnaise and tucked into half a whole- grain pita and 1 cup of raw vegetable sticks fit this lunch plan. Organize your dinners to include two servings each of carbohydrates, protein, vegetables and fat along with one serving of fruit for dessert, or three servings of protein and two each of carbohydrates, vegetables and fat. For the first menu option, try 2 ounces of broiled lean steak, a whole- grain roll, 1 cup of steamed vegetables like green beans topped with toasted nuts, 1/2 cup of cooked corn and chunks of fresh fruit like pineapple. A 3- ounce serving of grilled skinless chicken or tofu, 2/3 cup of brown rice, 1 cup of spinach sauteed with a few teaspoons of olive oil and a salad with fat- free dressing could fulfill the second menu option requirements. Include at least one snack per day during your six weeks on a 1,2. They'll help you get enough calories and nutrients while staving off hunger and cravings for less nutritious foods. Choose fruit - - whole fruit with the peel included, such as a whole apple, provides fiber that can keep you feeling fuller longer - - low- or nonfat dairy products like yogurt or cottage cheese, air- popped popcorn with no added oil or butter, pretzels or whole- grain crackers. To satisfy a sweet tooth, have sugar- free hot cocoa prepared with water.
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