1200 Calorie Diet (Weight Reduction)

Sun Jul 28, 2013 4:28 pm

1200 Calorie Diet (Weight Reduction)




Breakfast
1 Serving Fruit or ½ cup Unsweetened Fruit Juice
1 Serving Egg (not fried) or 30 gm Low Fat Cheese or 2 Tbsp Low Fat Labnah
1 Serving (1 slice) Whole Wheat Bread or ½ cup Unsweetened Cereal or ½ cup Oat Meal
1 Cup Non Fat Milk (no sugar)

Midmorning Snack: 1 Serving Fruit or 1 Serving Bread or 1 cup Non Fat Milk

Lunch
1 Cup No Fat Soup
4 Ounces (120gm) Cooked Meat (lean) or Grilled/ Baked Fish or Skinless Poultry.
1 Serving Whole Wheat Bread or 1/3 cup of Cooked Rice or 1/2 cup Cooked Macaroni
1 Serving Vegetable (1/2 cup Cooked)
1 Serving Raw Vegetable (1 cup Salad)

Mid afternoon Snack: 1 Serving Fruit or 1 Serving Bread or 1 cup Non Fat Milk or Butter milk or Yogurt

Dinner
1 Cup No Fat Soup
4 Ounces (120gm) Cooked Meat (lean) or Grilled/Baked Fish or Skinless Poultry.
1 Serving Whole Wheat Bread (1 Slice) or 100 gm Roasted/Steamed Potatoes.
1 Serving Vegetable (½ cup Cooked).
1 Serving Raw Vegetable (1 cup Salad).


Evening Snack
1 Cup Non Fat Milk or Buttermilk or Yoghurt.
1 Serving Vegetable (1 cup Salad).
1 Serving Fruit or ½ cup Unsweetened Fruit Juice.

As Desired
Broth, Green Salads, Tea/Coffee (No sugar), Non-Caloric Sweeteners, Unsweetened Jelly, Unsweetened Lemon Juice, Vinegar, Garlic, Herbs, Spices, Mustard, Sugarless Gums, Diet Drinks.

Do Not Use
Sugar, Jam, Honey, Canned Fruits, Fruit Juices with added sugar, Candy
Cake, Puddings, Nuts, Carbonated Beverages, Beer, Dates (if used only 2-3 dates)
Fried Foods, Butter, Animal Fat, Ghee, Coconut or Palm Oils.












? Consume adequate fluids (8-10 cups of water per day). Adequate water intake helps avoid constipation.
? Consume your meals regularly. Do not delay or skip meals.
? Divide your meals into 3 meals and 3 snacks. This will help you control your appetite and control blood sugar.
? Consume lean meat or fish or skinless poultry (4 ounces – 120 gm cooked are recommended per meal).
? Bake, roast, grill or boil food rather than frying them.
? Do not add flour, bread crumbs or fat to the food when preparing it.
? Use skim milk and its products rather than whole milk and full-cream milk products. Total 3 cups per day are recommended.
? Limit your intake of egg-yolk to three per week, no restriction on egg-white.
? Use liquid vegetable oils, in moderation, such as corn oil, olive oil, sunflower oil, and canola oil rather than butter, ghee, animal fat, palm and coconut oils.
? Always read the nutrition facts on food label.
? Limit the intake of sweets/sugary drinks.
? Increase your intake of green leafy vegetables, cooked vegetables/salads without adding oils/dressings.
? Use fresh whole fruits rather than canned fruit or fruit juices.
? Decrease the usage of salted food. Use herbs, lemon, onion, or garlic instead.
? Avoid smoking & alcohol intake.

Importance of Fiber:
? Fiber slows the stomach emptying of its content into the intestine, reduces hunger and prolongs satiety. Foods rich in fiber contain less fat and less calories. Fiber also helps improve the control of blood sugar, blood pressure, cholesterol level, and reduces the risk of colon cancer. Fiber is found in whole grains, legumes, fruits & vegetables.
Importance of Exercise:
? Exercise regularly & moderately as advised by the physical therapist.
? Regular physical activity improves your metabolic rate. It increases your bones & muscles mass and helps control your appetite, blood sugar, blood pressure & lipid levels & supports weight maintenance.

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