http://www.sunsilk.com.

pk/the-1200-calorie-diet/

The 1200 Calorie Diet!

Can you hear the wedding bells ringing? Want to decrease your waist size and look beautiful on
your D day? Dont know how to reduce extra weight in a short span of time? You need not
worry as you have come to the right place. Yes, where there is a will there is way. Now you can
knock off those extra pounds with the help of 1200 calorie diet. All this can be done in a short
time.
Consuming fewer calories is the most essential necessity for an effective weight loss plan. The
1200 calorie diet is designed specifically for weight loss by limiting the intake to 1200 calories
per day. The foremost goal is to burn more calories than what you consume. The number of
calories burnt by the body depends on various factors such as height, weight and gender.

On an average a human body burns around 1500 calories in women and 2000 calories in men. In
fact, 1200 calories is the minimum number of calories which is consumed in a day (required
amount) and still a person remains healthy. Consuming fewer than 1200 calories can result in a
number of side effects, eventually causing you to gain more weight rather than lose it.

So it is crucial to choose or plan the 1200 Calorie diet carefully according to your taste and body
mass index. So here is the low calorie diet that is less in carbohydrates and high in nutrients such
as fiber and protein.

What to eat when on a 1200 Calorie Diet?

The 1200 calorie diet plan requires a careful consideration of the amount and nature of food to be
consumed in order to fulfill the nutritional requirements. Starchy foods such as bread and pasta,
sugary products and those high in fat should particularly be avoided as they have more calories
which tends to cause weight gain.

Non starchy fruits and vegetables should be taken more as they are low in calories, carbohydrates
and high in vitamins when compared to other foods. Vegetables like cucumber, mushrooms,
carrots, tomatoes, beets, asparagus, peppers and leafy greens and fruits like bananas, plums,
cherries, grapes, apples and peaches are some of the best healthy options.

Carbohydrates are required in fewer quantities for a fit and healthy body. Junk foods contain
high carbs and therefore should be avoided. But being a source of energy, carbohydrates cannot
be totally ignored. Consumption of simple carbohydrates should be restricted as they provide
little nutritional value and digest quickly, leaving you hungry after eating. Fruit juice, milk,
yoghurt, sugar and refined foods contain simple carbohydrates. On the other hand, complex
carbohydrates found in whole-grain bread and pasta, bran etc. keep you full for a longer time as
they digest slowly. Hence, complex carbohydrates are to be consumed in excess quantities for a
strong immune system.
Saturated and trans-fats should be strictly avoided as they cause weight gain due to their high
calories and fat levels. Margarine, butter, eggs, milk, cheese and red meat are high in saturated
fat. Red meat should have to be completely avoided due to its high amount of calorie levels.
Olive and peanut oil should be used instead of margarine and butter. This lessens the saturated
fat and caloric intake. Calories can be further reduced by switching over from red meat to fish
and poultry. Fried foods should be avoided at all costs.

It is recommended that anyone on a diet should consume a good amount of protein. It is

extremely vital for maintaining lean tissue while burning fat. Moreover, it improves your blood
glucose level and prevents any hunger pangs you might experience.
Instead of three large meals, it is advisable to have five or six small meals and spread them
evenly throughout the day to avoid hunger pangs/excessive hunger. The meals should be
balanced in such a way that the dinner is slightly heavier in calories than the previous meals and
the late night snack is low in calories. The meal plate should have four sections comprising of
mostly protein and non-starchy foods and the remaining portions comprising of starchy foods
and dairy products.

The 1200 Calorie Diet To Lose Weight

The logic behind the 1200 calorie diet chart is restricting calories consumption to only 1200
calories. As we have seen, there are numerous items of foods that are recommended in a typical
1200 calorie diet chart such as lean proteins, whole grains, healthy fats, legumes, fruits and
vegetables to guide the dieters. Due to such wide variety, there can be many diet menus for a
1200 calorie diet which you can follow. An example of such diet chart is given below.

Breakfast
1 cup bran cereal
1 cup skim milk
1 banana

Lunch
Tuna sandwich with whole grain bread and low fat mayo
2 cups raw vegetable crudits (carrot, red pepper, celery)
1 small apple

Afternoon Snack
Nectarine
Sparkling water with lemon

Dinner
3 oz grilled chicken breast
cup steamed green beans
Salad with 1 cup lettuce, cup cherry tomatoes, cup grated carrot
2 teaspoons olive oil and balsamic vinegar
1 fresh peach

Evening Snack
1 small pear

Role of Exercise:
No specific exercise is recommended in this diet but dieters should be aware that exercising on a
daily basis is vital for maintaining weight loss and for overall good health. Nevertheless,
excessive exercise should not be resorted to as the calories and nutritional intake is too low for
high levels of physical activity. Thus, exercise and work out should be done in moderation.
Working out in the gym or brisk walking for an hour on a daily basis is recommended for a
strong mind and body
http://www.khanapakana.com/article/22fc7b2f-3252-4485-a69d-663b16a6c385/weight-
loss-diet-plan

Weight Loss Diet Plan

Being over weight is a major problem women have to endure these days. The major cause of it is
the inactive lifestyle while we still have the diet of a active lifestyle. It is only wise to let go of
the bad eating habits and follow a weight loss diet plan. Dr.Khurram Mushir has shared with a
great weight loss diet plan.

WEIGHT LOSS DIET PLAN: Follow this weight loss diet plan and watch yourself came
back in shape.

For Breakfast: Brown bread with poached egg and tea or coffee without sugar.
For Lunch: Steamed or poached fish or chicken piece with steamed vegetables or raw salad.
For Dinner: Again steamed or poached fish or chicken piece with steamed vegetables or raw
salad.
For Oily Food: If you still crave for oily food then allow yourself to have it only once a
week. Overall completely avoid oil, fats and sugar.
For Snacks: If you feel hungry in between the meal times, just have a handful of fruits or nuts
and not a piece more.
For Hot Beverage: Instead of drinking tea or coffee during the day as a hot beverage, drink
diet tea. Prepare a days diet tea and keep it in a flask.
For Diet Tea: Boil 6 cups of water with 1.5" cinnamon stick, 1 teaspoon ginger-garlic paste,
1/4 teaspoon nigella seeds, 1/4 teaspoon fenugreek seeds and 1/4 teaspoon carom seeds. Turn off
the heat and shift to a teapot. Add 3 teaspoon of green tea to it, cover and let it rest for 4-5
minutes.
For Losing Bulge: It is important to do a cardio exercise along with following the weight loss
diet plan to loose that bulge. Do a cardio exercise every morning and evening.
For Cardio Exercise: You dont have to buy expensive machines or put yourself in pain to
loose that bulge. Make good use of the near by park and run a kilometer a day, then ride a
bicycle in the evening or the next day. This works specially on your belly and thighs and keeps
your heart healthy. If you cannot run then walk as fast as you can. Running, bicycling and
waking fast are the best weight loss cardio exercises.

Start following this weight loss diet plan, along with diet tea and cardio exercise and watch
yourself come back in shape.

For healthy diet plan find out the diet supplements. You can buy at most health food that have
some weight loss plan. So visit KhanaPakana Shop for diet iced tea and green tea.

Lipton Diet Iced Tea (Peach Flavor)

Lipton Diet Decaffeinated Iced Tea (Lemon Flavor)

 Tapal Lemon Green Tea

Please consult your doctor before undertaking any diet.

http://world136.com/healthcare/calories-chart.html

Calories Chart in Urdu

Most people know that weight gain and loss depending on engagement of our daily life
and diet. for example, more eating and less work increase your weight and less food and
over work decrease your weight. We can also understand the calories in the diet is the
unit of energy, are stored in our body and when we do it work as fuel.

You can find Calories Chart, calories chart in pakistani food, calories chart of fruits and
vegetables and chart of calories in food..

Calories Chart
Calories ka muamlah khasa pechidah hai. Is tarahi ki maloomat to hamein kahin na
kahin se mil jati hai keh falan cheez mein itni calories hoti hain aur falan mein itni.
Tahum agar yeh maloomat farahum kar di jayein keh mukhtalif jasamat aur wazan key
hamil afrad rozanah kitni calories istemaal karein to yeh nisbatan mufeed aur dilchasp
surat hogi.

Aise khawaten o hazrat jo apne mojoodah wazan se mutmain hain aur is mein kisi qisam
ki kami ya izafe key khuahish mand nahi in ki calories ka schedule kuch yun hoga.

160 ponds wazan key hamil afrad ko 1800 calories darker hoti hain, 140 ponds wale
afrad ko 1400 jabkeh jin ka wazan 130 ponds ho inhein 1300 calories ki zaroorat hoti
hai.

Kis shakhs ko kitni calories ki zarorat hoti hia.

Office work karne wale (jin key kam mein jismani mushaqqat ka amal dakhal na ho)
apne majmuyi wazan ko 14 se multiply karein. Phir jo jawab aaye itni hi calories
istemaal karein yani weight X 14=matloobah calories.

Darmiyane darje ki mehnat ka kaam karne wale apne majmuyi weight ko 17 se multiply
dein aur hasil shudah jawab key mutabiq calories istemaal karein yani weight
X17=matloobah calories.

Buhat ziadah jismani mushaqqat ka kam karne wale apne majmuyi weight ko 20 se
multiply dein aur hasil key mutabiq calories istemaal karein. yani weight
X20=matloobah calories.

Estimated Calories in some Food item

Fruit /100gm Vegetable/100kg

Apple 65 Turnip 26
Banana 153 Cabbage 45
Chichu 94 Carrot 48
Cherry 70 Methi 49
Guava 66 Spanich 26
Grapes (black) 45 Onion 50
Lychee 61 Potato 97
Mango 70 Bringal 24
Mosammi 53 Coliflower 37
Orange 53 Tomato 21
Papaya 32 Beetroot 45
Lokat 51 Bitter gourd 25
Pineapple 46 Pea 93
Plums 56 Okra 35
Pomegranate 77 Lettuce 18
Peach 50 Onion 44
Water melon 16 Ridge gourd 19
Sweet Potato 120
Doodh aur Dhoodh se Taiyar Shudah
Mustard Leaves 55
Ashya/ Cup
Cow milk 100
Buffalo milk 115 Cereals per 100/gms
Skimmed milk 45 Bajrah 360
Butter milk 19 Maidah 355
Pannier 315 Chawal 325
Butter 100gm 750 Wheat flour 341
Cream 100 gm 210
Ghee 100gm Breads Per Piece Aik Darmiyani
Suger (1tsp) 48 Chapatti 119
Coconut water (100
25 Aik slice (bread ka) 60
ml)
Coffee/cup 40 Aik paratha 280
Tea/cup 30
Orange juice (100 ml) 47
Tomato juice (100 ml) 22
Honey (1 tsp) 90

Warning: This site provides general information about your health. for more
information and treatments please contact your doctor.
https://authoritynutrition.com/how-to-lose-weight-as-fast-as-possible/

How to Lose Weight Fast: 3 Simple Steps,

Based on Science
By Kris Gunnars, BSc

| 27,949,177 views

There are many ways to lose a lot of weight fast.

However, most of them will make you hungry and unsatisfied.

If you dont have iron willpower, then hunger will cause you to give up on these plans quickly.

The plan outlined here will:

Reduce your appetite significantly.

Make you lose weight quickly, without hunger.
Improve your metabolic health at the same time.

Here is a simple 3-step plan to lose weight fast.

1. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).

These are the foods that stimulate secretion of insulin the most. If you didnt know already,
insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts
burning fats instead of carbs.

Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of
your body, which reduces bloat and unnecessary water weight (1, 2).

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this
way, both body fat and water weight.

This is a graph from a study comparing low-carb and low-fat diets in overweight/obese women
(3).

The low-carb group is eating until fullness, while the low-fat group is calorie restricted and
hungry.

Cut the carbs, lower your insulin and you will start to eat less calories automatically and without
hunger (4).

Put simply, lowering your insulin puts fat loss on autopilot.

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Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin
levels, kill your appetite and make you lose weight without hunger.

2. Eat Protein, Fat and Vegetables

Each one of your meals should include a protein source, a fat source and low-carb vegetables.
Constructing your meals in this way will automatically bring your carb intake into the
recommended range of 20-50 grams per day.

Protein Sources:

Meat Beef, chicken, pork, lamb, bacon, etc.

Fish and Seafood Salmon, trout, shrimps, lobsters, etc.
Eggs Omega-3 enriched or pastured eggs are best.

The importance of eating plenty of protein can not be overstated.

This has been shown to boost metabolism by 80 to 100 calories per day (5, 6, 7).

High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-
night snacking by half, and make you so full that you automatically eat 441 fewer calories per
day just by adding protein to your diet (8, 9).

When it comes to losing weight, protein is the king of nutrients. Period.

Low-Carb Vegetables:
 Broccoli
Cauliflower
Spinach
Kale
Brussels Sprouts
Cabbage
Swiss Chard
Lettuce
Cucumber
Celery
Full list here.

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Dont be afraid to load your plate with these low-carb vegetables. You can eat massive amounts
of them without going over 20-50 net carbs per day.

A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be
healthy. There is no physiological need for grains in the diet.

Fat Sources:

Olive oil
Coconut oil
Avocado oil
Butter
Tallow
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.

Dont be afraid of eating fat, trying to do both low-carb AND low-fat at the same time is a recipe
for failure. It will make you feel miserable and abandon the plan.

The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides
(MCTs). These fats are more fulfilling than others and can boost metabolism slightly (10, 11).

There is no reason to fear these natural fats, new studies show that saturated fat doesnt raise
your heart disease risk at all (12, 13).

To see how you can assemble your meals, check out this low carb meal plan and this list of low
carb recipes.

Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carb
vegetable. This will put you into the 20-50 gram carb range and drastically lower your insulin
levels.

3. Lift Weights 3 Times Per Week

You dont need to exercise to lose weight on this plan, but it is recommended.

The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch.

If youre new to the gym, ask a trainer for some advice.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing
down, which is a common side effect of losing weight (14, 15).

Studies on low-carb diets show that you can even gain a bit of muscle while losing significant
amounts of body fat (16).

If lifting weights is not an option for you, then doing some easier cardio workouts like running,
jogging, swimming or walking will suffice.
Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an
option, cardio workouts work too.

Optional Do a Carb Re-feed Once Per Week

You can take one day off per week where you eat more carbs. Many people prefer Saturday.

It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet
potatoes, fruits, etc.

But only this one higher carb day, if you start doing it more often than once per week then youre
not going to see much success on this plan.

If you must have a cheat meal and eat something unhealthy, then do it on this day.

Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat
burning hormones like leptin and thyroid hormones (17, 18).

You will gain some weight during your re-feed day, but most of it will be water weight and you
will lose it again in the next 1-2 days.

Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable,
although not necessary.

What About Calories and Portion Control?

It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein,
fat and low-carb vegetables.

However, if you really want to, then use this calculator.

Enter your details, then pick the number from either the Lose Weight or the Lose Weight
Fast section depending on how fast you want to lose.

There are many great tools you can use to track the amount of calories you are eating. Here is a
list of 5 calorie counters that are free and easy to use.

The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from
protein and fat.

Bottom Line: It is not necessary to count calories to lose weight on this plan. It is most
important to strictly keep your carbs in the 20-50 gram range.

10 Weight Loss Tips to Make Things Easier (and Faster)

Here are 10 more tips to lose weight even faster:

1. Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings
and calorie intake throughout the day (19, 20, 21).
2. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your
body, and avoiding them can help you lose weight (22, 23).
3. Drink water a half hour before meals. One study showed that drinking water a half hour before
meals increased weight loss by 44% over 3 months (24).
4. Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a
list of the 20 most weight loss-friendly foods on earth.
5. Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area.
Fiber supplements like glucomannan can also help (25, 26, 27).
6. Drink coffee or tea. If youre a coffee or a tea drinker, then drink as much as you want as the
caffeine in them can boost your metabolism by 3-11% (28, 29, 30).
7. Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are
healthier, more filling and much less likely to cause overeating.
8. Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel
more full and boosts weight-reducing hormones (31, 32, 33).
 9. Use smaller plates. Studies show that people automatically eat less when they use smaller
plates. Strange, but it works (34).
10. Get a good nights sleep, every night. Poor sleep is one of the strongest risk factors for weight
gain, so taking care of your sleep is important (35, 36).

Even more tips here: 30 Easy Ways to Lose Weight Naturally (Backed by Science).

Bottom Line: It is most important to stick to the three rules, but there are a few other things you
can do to speed things up.

How Fast You Will Lose (and Other Benefits)

You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then
consistent weight loss after that.

I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.

If youre new to dieting, then things will probably happen quickly. The more weight you have to
lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body has been burning carbs for all
these years, it can take time for it to get used to burning fat instead.
It is called the low carb flu and is usually over within a few days. For me it takes 3. Adding
some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot
water and drinking it.

After that, most people report feeling very good, positive and energetic. At this point you will
officially have become a fat burning beast.

Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many
other ways:

Blood Sugar tends to go way down on low-carb diets (37, 38).

Triglycerides tend to go down (39, 40).
Small, dense LDL (the bad) Cholesterol goes down (41, 42).
HDL (the good) cholesterol goes up (43).
Blood pressure improves significantly (44, 45).
To top it all off, low-carb diets appear to be easier to follow than low-fat diets.

Bottom Line: You can expect to lose a lot of weight, but it depends on the person how quickly it
will happen. Low-carb diets also improve your health in many other ways.

You Dont Need to Starve Yourself to Lose Weight

If you have a medical condition then talk to your doctor before making changes because this plan
can reduce your need for medication.

By reducing carbs and lowering insulin levels, you change the hormonal environment and make
your body and brain want to lose weight.

This leads to drastically reduced appetite and hunger, eliminating the main reason that most
people fail with conventional weight loss methods.

This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie
restricted diet (46, 47, 48).

Another great benefit for the impatient folks is that the initial drop in water weight can lead to a
big difference on the scale as early as the next morning.

Here are a few examples of low-carb meals that are simple, delicious and can be prepared in
under 10 minutes: 7 Healthy Low-Carb Meals in 10 Minutes or Less.

On this plan, you can eat good food until fullness and still lose a ton of fat. Welcome to paradise