Loose weight fast

1200 Kcal diet chart

WAKE UP

Light herbal tea (3 tea leaves, ginger, ½ teaspoon freshly squeezed lemon,5 tulsi leaves - not to boil but just add to hot water.)

2 fresh fig fruits(small to medium size)

BREAKFAST

Nutritious drink (1 glass) made with –

1 cup unsweetened coconut milk + 3/4th scoop collagen peptide + 3/4th scoop whey protein(lean protein) shake + 3/4th scoop MCT oil +1/2 banana + 4 strawberries.

(Have this drink only 3 times in a week. Rest of the week go for other options)

1 glass smoothie (using 150 gms ie 1 small cup of low fat unsweetened yoghurt, 1teaspoon flax or chia seeds, ½ banana, 4 strawberries)

(If you are allergic to flax or chia then pl omit)

1 small bowl breakfast cereal (30-40gm) which has no added sugar or nuts.

MID MORNING

1 glass lemon drink (fresh lemon in water, no sugar but a safe artificial or natural sweetener like stavia may be used, optional).

Coconut water (100% natural)

Fresh vegetable juice

1 small bowl of any one or mixed fruit

( choices – water melon, papaya, pineapple, seed fruits, pomegranate, cantaloupe, apple, guava)

LUNCH

1. Cereal – 1 slice, toasted, of multigrain bread

2. Green salad – tossed in a lemon (or 1/2 teaspoon of organic apple cider vinegar) pepper dressing. Pl note: no oil to be used

3. 3 (1 inch cubes) of tofu or low fat cottage cheese sauted in one teaspoon olive oil using 2 tablespoons of hung curd as a dressing.

OR (2ND Lunch option – Indian)

1. 1 small chapatti (multigrain flour)

2. 1 small bowl of lightly sauted any vegetable using 1 teaspoon oil made in a non stick pan

3. 1 small bowl of cucumber raita using 100gm low fat yoghurt

4. 1 small serving salad made of greens and 2 tablespoons sprouts using a lemon pepper dressing

MID AFTERNOON

1. I cup tea /coffee (may use 1/2 teaspoon sugar or a sweetener

2. Snack – a mix of roasted murmura (1/2 cup )

And one tablespoon of roasted black

​1 small cup of unbuttered air popped popcorn

EVENING

1. One bowl of clear chicken/vegetable soup (non creamy and not thickened.) You may add your favorite cut up veggies to the stock. It will keep your stomach full.

EARLY DINNER

(No Carbohydrates)

2 small pieces of grilled chicken/fish about 200gm. Use only one and a half tea spoon of oil (maybe rice bran oil) for grilling ,braising

one bowl of steamed vegetables

In case you feel hungry in the middle of the night, you may have an apple

2nd Dinner option

1. 100gm grilled tofu or paneer made from low fat milk. Make in 1 teaspoon oil and herbs.

2. 1 medium bowl of vegetables sauted in 1 teaspoon oil.

After 1 hour – have an apple