1200 Calorie Diet Samples
If you need to follow a 1200 calorie diet take a look at the five diet samples below, they are just over 1200 calories each. The 1200 calorie diets were never used on two consecutive days they were followed day by day then repeated after day five. This was done to limit any possible deficiency in vitamins or minerals.
Some of the meals in the 1200 calorie diets are made up of ready made frozen meals for convenience, I sometimes changed them to another brand with roughly the same calorie content.
I included many of the foods I love to eat, but simply ate them less frequently and replaced most with healthy low fat meal. On the 5th day I ate mostly fruit all day so I could indulge in my favourite take away - a Chinese curry!
The following low-calorie diets are for demonstration purposes only!
If you decide to follow a diet below 1800 calories or any diet samples on this website you must seek the approval of a qualified dietician before starting the diet plan.
1200 calorie diet sample Day 1
Breakfast:
Small Bowl breakfast cereal with skimmed milk - 200 calories
Fruit Juice unsweetened - 60 cals
Lunch:
1 Banana - 107 cals
1 Orange - 23 calories
Snack:
Non fat yogurt small pot - 50 cals
Fruit - 40 calories
Dinner:
Vegetable Curry with Fried Rice "Take away meal" - 700 calories
Total calories = 1180 Calorie Diet
How the heck does this guy drop below 4% body fat without drugs or supplements?Tom Venuto is a natural bodybuilder who regularly competes at 4% body fat. The fact is, there are probably very few people who truly understand fat loss better than Tom does, simply because he doesn't just research it or write about it - he lives it! (and has the ripped abdominals to prove it!)What Tom reveals in his best-seller e-book, Burn The Fat, Feed The Muscle, is essential knowledge if you want to get really, really lean, and until you understand these principles
The only downside to this e-book is that it's chock full of useful info so it may take you a few days to get started.
1200 calorie diet sample Day 2
Breakfast:
1 large hard boiled egg - 90 calories
2 slices wholemeal toast with thin smear butter - 200 cals
Large slice melon - 47 calories
Lunch:
Baked potato with 100g "Heinz" baked beans - 300 cals
Cottage Cheese with chives reduced fat 100g - 80 calories
Snack:
Muesli meal replacement bar "Boots" - 200 calories
Dinner:
Pasta Salad made with a little olive oil & a little sauce to flavour - 200 - 300 calories ( 250 average )
50g Tinned Tuna in brine - 50 cals
Total calories = 1217 Calorie Diet
1200 calorie diet sample Day 3
Breakfast:
2 rashers leanest bacon grilled - 200 cals
Tinned Tomatoes 100g - 16 calories
2 slices wholemeal bread/toast with little butter & jam - 220 calories
Piece of fruit or fruit juice 50 cals
Lunch:
Cream of Mushroom soup - 96 calories
Slice of bread with butter- 108 calories
Snack:
Packet of low fat chips (crisps UK) - 110 calories
Fruit - 80 calories
Dinner:
Chicken Chow Mein "St Michael" 280g - 240 calories
vegetables - 100 calories
Total calories = 1220 Calorie Diet
Weight loss progress often stops due to a lowered metabolism. Increase metabolism before cutting calories and very low calorie diets wont be necessary!
1200 calorie diet sample Day 4
Breakfast:
Small Bowl breakfast cereal with skimmed milk - 200 calories
Fruit Juice unsweetened - 60 cals
Lunch:
"Ross" Cod bake frozen meal 300g - 320 calories
Fresh Vegetables - 150 cals
Dinner:
Caribbean Rice & Peas recipe - 434 cals
Snack:
low fat Yogurt - 60 calories
piece of fruit - 50 cals
Total calories = 1274 Calorie Diet
1200 calorie diet sample Day 5
Breakfast:
Muesli with skimmed milk small Bowl - 350 calories
Fruit juice unsweetened - 60 calories
Lunch:
"Ross" French bread Pizza 150 grams - 300 cals
Mixed Salad Large portion - 80 calories
Apple - 49 cals
Dinner:
Lasagne "Birds Eye" Menu Master frozen 250g - 317 calories
Mixed Vegetables fresh or frozen 200g - 100 cals
Total calories = 1256 Calorie Diet
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Saturday, January 31, 2009
Weight loss Information Easy
When you think of weight loss and losing weight, the first things that probably come to your mind are either those "lose weight fast !!" articles that are in every magazine and newspaper in the world that never work and are written by some personal training idiot that has no idea what they're talking about... or maybe you're thinking of all of those weight loss pills that claim to be safe and allow you to "eat whatever you want and still lose weight because the pill will do all of the work for you" or whatever stupid line they are using to get you to buy their useless unsafe weight loss product. Or, maybe you're thinking of rice cakes and never eating and being hungry all day long.
Well, if you are thinking any of those things, forget it! Forget all of it!
What I am about to give you is totally FREE, detailed, easy to understand information on weight loss and losing weight and how to lose weight and fat without using any type of pill or supplement, without using some "fitness magazine" diet, and by eating not 1, not 2, not 3, but 5 meals a day! Sound impossible? Sound too good to be true? Sound like I'm going to make you buy my "book" or order my "product" first before I tell you? Well I'm not! I don't have a book and I don't a have product. I am not trying to sell you a damn thing! What I am trying to do, no... what I am GOING to do, is tell you exactly how you can lose weight. Enjoy...
Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight. There are 6 simple steps. Here they are:
1) Count how many calories you eat in a normal day. That's right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, "yeah right, I'm not gonna sit around counting calories all day." Well, if you're thinking that, then you're obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading.
2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.
3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days.
4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism.
5) Cardio. Cardio is an important part of weight loss. If you're serious about losing weight, but don't want to do the cardio workouts, then you are requiring your diet to do all of the work. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever... cardio + proper diet = better than just doing one of the two. All it takes is 30 minutes a day, 3 - 5 days a week. I say 3-5 days a week because I don't know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is good starting point though. (For information on the most effective time of the day to do your cardio workout, read doing cardio for maximum weight loss)
6) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 20 pound difference. Losing anymore then 1 or 2 pounds a week is unhealthly. So look for a 1 or 2 pound weight loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! That's around 75lbs a year! So if you have A LOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it.
Important weight loss tips for losing weight effectively! (extremely important!)
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- THE BAD FAT MUST GO! Stay away from "bad" fat! Get rid of all the chips and candy. No more fast food, nothing fried. No more cookies, no more cake, no more of these saturated fats. There is no question about it and there is no way around it, get rid of these types of foods. Don't get me wrong, you should NOT be eating 0 grams of fat every day, but the only places you should be getting your daily fat intake from are lean meats (not the fried fast food kind), chicken (again, not fried!), etc. as well as the foods that contain the "healthy" types of fat, which can be found in just about every type of fish (tuna fish, salmon, fish oil supplements, etc.), nuts, olive oil and flaxseed oil.
- LOWER THE BAD CARBS! Most people think that it is fat that makes people fat and that just by eating less fat, they are on their way to weight loss! WRONG! Certain carbs can be just as bad as fat when it comes to losing weight. Limit foods high in bad carbs. These carbs will eventually turn into fat. Foods like sugar, white bread, rice, pasta, potatoes, etc. are high in simple (bad) carbs. Sure, your body needs carbs, which is why foods like these are ok to eat, but don't go overboard. Stick to high protein/good carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, whole grains, fruits and vegetables etc. (For more information, go here: Diet Plans And Diets)
- WATER! Drink water! Get rid of the soda, get rid of the beer, and get rid of the sports drinks. Drink around a half gallon a day, more if you can. Spread it out throughout the day, just like your 5 meals. Yes that's a lot of water, but it's that water that will give you energy and speed your weight loss.
- STRENGTH TRAINING! YES! Weightlifting isn't just great for muscles, it's great for losing weight. Muscles burn calories.
- Weigh yourself at the end of every week. If you ever have more then 2 weeks go by without losing 1 pound, it's time to change something. Eat 250 less calories then you've been eating. And keep everything else the same. Each time you see weight loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to where you want to be. Remember, NEVER starve yourself!
- Sleep! YES! Sleep! The easiest, yet most over looked step. Get at least 8 hours of sleep a night. Trust me, you're gonna need it! =]
- Food cravings! Can't stop giving in to your food cravings?
- There you have it. You now know everything you need to know about losing weight. You didn't have to buy any weight loss pills or books on losing weight, instead, you should use the money you just saved and go buy some good food or a gym membership.
Now, I never once said this would be easy. If it was easy, you would have done it already. Losing weight isn't something you can just do "on the side." You also can NOT lose weight fast. You are going to have to dedicate your mind and body and your time to doing it! So, you now have the information you need, all you have to do now is use it.
I've done my best to explain diet and weight loss as simply as possible, for free. However, if you feel you just need something more, I'd DEFINITELY recommend eDiets.com. For a small membership fee, you'll get customized diet and fitness plans along with all of the support, motivation and online tools you could possibly ever need. Out of the many online programs like it, this is easily my favorite.
Well, if you are thinking any of those things, forget it! Forget all of it!
What I am about to give you is totally FREE, detailed, easy to understand information on weight loss and losing weight and how to lose weight and fat without using any type of pill or supplement, without using some "fitness magazine" diet, and by eating not 1, not 2, not 3, but 5 meals a day! Sound impossible? Sound too good to be true? Sound like I'm going to make you buy my "book" or order my "product" first before I tell you? Well I'm not! I don't have a book and I don't a have product. I am not trying to sell you a damn thing! What I am trying to do, no... what I am GOING to do, is tell you exactly how you can lose weight. Enjoy...
Weight loss is simple, burn more calories then you consume. If you can fully understand that then you are on your way to losing weight. There are 6 simple steps. Here they are:
1) Count how many calories you eat in a normal day. That's right, wake up, and eat like you would normally eat and count the calories in everything you eat and everything you drink and keep track of it on a piece of paper or on the computer some where. You might be thinking to yourself, "yeah right, I'm not gonna sit around counting calories all day." Well, if you're thinking that, then you're obviously not dedicated enough to losing weight. If this is the case, then feel free to go waste your money on the newest useless weight loss pill. But, if you are dedicated enough to take 10 minutes out of your day and count the calories, then keep on reading.
2) At the end of that day, add up the number of calories you ate/drank. Be as exact as possible. Once you add it all up, you now have the total number of calories you consume daily. Also, weigh yourself.
3) Starting the day after you counted calories, eat 500 calories LESS then you normally do. So, lets pretend that the day you counted calories you counted 2000. For the rest of the week, you would eat 1500 calories a day. Understand? All you have to do is subtract 500 from the total number of calories you consume in a normal day, and eat this new number of calories every day for the next 7 days.
4) Instead of eating 3 big meals a day (breakfast, lunch and dinner), or eating all day all the time, spread those calories out over 5 smaller meals. Eat one meal every 2 and a half to 3 hours. Doing this will speed up your metabolism.
5) Cardio. Cardio is an important part of weight loss. If you're serious about losing weight, but don't want to do the cardio workouts, then you are requiring your diet to do all of the work. Jog, walk, swim, jump rope, ride a bike, take an aerobics class, whatever... cardio + proper diet = better than just doing one of the two. All it takes is 30 minutes a day, 3 - 5 days a week. I say 3-5 days a week because I don't know if you have 5 pounds to lose, or if you have 50 pounds to lose. So, depending on how much your looking to lose, figure it out. 3 times a week is good starting point though. (For information on the most effective time of the day to do your cardio workout, read doing cardio for maximum weight loss)
6) At the end of that week, weigh yourself. You'll notice a difference just after one week! Now, don't expect to see a 20 pound difference. Losing anymore then 1 or 2 pounds a week is unhealthly. So look for a 1 or 2 pound weight loss at the end of the week. Don't sound like much? You can lose 5-8 pounds a month! That's around 75lbs a year! So if you have A LOT of weight to lose, you can lose it. If have just a few pounds to lose, you can lose it.
Important weight loss tips for losing weight effectively! (extremely important!)
window.google_render_ad();
- THE BAD FAT MUST GO! Stay away from "bad" fat! Get rid of all the chips and candy. No more fast food, nothing fried. No more cookies, no more cake, no more of these saturated fats. There is no question about it and there is no way around it, get rid of these types of foods. Don't get me wrong, you should NOT be eating 0 grams of fat every day, but the only places you should be getting your daily fat intake from are lean meats (not the fried fast food kind), chicken (again, not fried!), etc. as well as the foods that contain the "healthy" types of fat, which can be found in just about every type of fish (tuna fish, salmon, fish oil supplements, etc.), nuts, olive oil and flaxseed oil.
- LOWER THE BAD CARBS! Most people think that it is fat that makes people fat and that just by eating less fat, they are on their way to weight loss! WRONG! Certain carbs can be just as bad as fat when it comes to losing weight. Limit foods high in bad carbs. These carbs will eventually turn into fat. Foods like sugar, white bread, rice, pasta, potatoes, etc. are high in simple (bad) carbs. Sure, your body needs carbs, which is why foods like these are ok to eat, but don't go overboard. Stick to high protein/good carb/low fat foods like tuna fish (and other seafood), chicken breast, turkey, whole grains, fruits and vegetables etc. (For more information, go here: Diet Plans And Diets)
- WATER! Drink water! Get rid of the soda, get rid of the beer, and get rid of the sports drinks. Drink around a half gallon a day, more if you can. Spread it out throughout the day, just like your 5 meals. Yes that's a lot of water, but it's that water that will give you energy and speed your weight loss.
- STRENGTH TRAINING! YES! Weightlifting isn't just great for muscles, it's great for losing weight. Muscles burn calories.
- Weigh yourself at the end of every week. If you ever have more then 2 weeks go by without losing 1 pound, it's time to change something. Eat 250 less calories then you've been eating. And keep everything else the same. Each time you see weight loss stop for more then 2 weeks, decrease calorie intake by 250 until you get down to where you want to be. Remember, NEVER starve yourself!
- Sleep! YES! Sleep! The easiest, yet most over looked step. Get at least 8 hours of sleep a night. Trust me, you're gonna need it! =]
- Food cravings! Can't stop giving in to your food cravings?
- There you have it. You now know everything you need to know about losing weight. You didn't have to buy any weight loss pills or books on losing weight, instead, you should use the money you just saved and go buy some good food or a gym membership.
Now, I never once said this would be easy. If it was easy, you would have done it already. Losing weight isn't something you can just do "on the side." You also can NOT lose weight fast. You are going to have to dedicate your mind and body and your time to doing it! So, you now have the information you need, all you have to do now is use it.
I've done my best to explain diet and weight loss as simply as possible, for free. However, if you feel you just need something more, I'd DEFINITELY recommend eDiets.com. For a small membership fee, you'll get customized diet and fitness plans along with all of the support, motivation and online tools you could possibly ever need. Out of the many online programs like it, this is easily my favorite.
Are You Over Doin IT
First, yes it is bad for your body.Your not giving your body enough rest. Your rest days which are saturday and sunday should be spread inbetween the exercise days.Monday and Tuesday seems fine. But im worried about thursday and friday since they take up a huge amount of time and are right after each other thus, not giving your body enough rest to grow and to properly help your muscles work.This could lead to overworking which would give you problems.I suggest changing your schedule if possible
Try this
Monday - Yogalates + Thai Bo --> total 1hr 20minsT
Tuesday - Latin cardio + step class --> 1hr 50mins
Wednesday - yoga + total tone + hip-hop dance -->2hrs 45 mins
Thursday - RestFriday - pilates +step class + kickboxing --> 4hrs
Saturday: Rest
Sunday: 1hr Street DanceBut, i think its better if you just completely remove one of those exercises.
For example removing street dance, will give you an extra day of rest.
Monday - Yogalates + Thai Bo --> total 1hr 20mins
Tuesday - RESTWednesday - yoga + total tone + hip-hop dance -->2hrs 45 mins
Thursday - RESTFriday - pilates +step class + kickboxing --> 4hrs
Saturday-RESTSunday-Latin cardio + step class --> 1hr 50mins
Try as much as possible to alternate exercise days and rest days, it would do you much better than exercising everyday and resting on sunday when you dont need rest since you've rested on saturday
Try this
Monday - Yogalates + Thai Bo --> total 1hr 20minsT
Tuesday - Latin cardio + step class --> 1hr 50mins
Wednesday - yoga + total tone + hip-hop dance -->2hrs 45 mins
Thursday - RestFriday - pilates +step class + kickboxing --> 4hrs
Saturday: Rest
Sunday: 1hr Street DanceBut, i think its better if you just completely remove one of those exercises.
For example removing street dance, will give you an extra day of rest.
Monday - Yogalates + Thai Bo --> total 1hr 20mins
Tuesday - RESTWednesday - yoga + total tone + hip-hop dance -->2hrs 45 mins
Thursday - RESTFriday - pilates +step class + kickboxing --> 4hrs
Saturday-RESTSunday-Latin cardio + step class --> 1hr 50mins
Try as much as possible to alternate exercise days and rest days, it would do you much better than exercising everyday and resting on sunday when you dont need rest since you've rested on saturday
Saturday, January 17, 2009
Weight Loss Tips
There are lots of simple things you can do to lose weight. The first thing is to commit to changing your lifestyle. You cannot eat cabbage for two weeks, lose 10lbs, and go back to chilly burgers daily without expecting to gain it all back and then some. Promise yourself that you weont get discrouraged. Stick with it. Make these decisions before you get started. Then do it step by step, day by day. First, start with increasing your water intake. Drink at least 64oz of water a day. Your urine should be clear, that is how you know you are drinking enough water. Hydration is key and drinking water will burn calories, increase your metabolism, clean your skin, and give you energy. Second, try to plan out your meals the day before. Eat 4-6 small meals a day. Pay attention to serving sizes. Turkey is the best meat to lose weight, maybe leave out the cheese or use skim milk cheese. Cut out fried foods or limit them to only 1 day a week. This of fast food restaurants as the devil. They want to make you fat and too tired to exercise. If you are looking to start exercising too, start by taking walks, using the stairs instead of an elevator, rescue a dog, or hire a personal trainer. Just keep in mind that it takes time to lose weight and it is a lifestyle and behavior change, not a temporary change. You shouldn't lose more than 5lbs a week. That is too much on your heart. If you are large though you might lose more than this the first few weeks, due to water weight. HOpe that helps! Good luck! I lost 45lbs 20 years ago with the help of weight watchers. I am much happier, active, and feel great!
Source : Misty Pink
Source : Misty Pink
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