3 DAY VEGETARIAN WEIGHT LOSS DIET PLAN — 1200 CALORIES
A vegetarian diet plan can be very different. Vegetarian food is also very satisfying. You can choose a vegetarian weight loss diet plan based on your requirements. Depending on your age, weight, height, and activity level, a diabetic 1200 calorie meal plan may be right for you. If it was suggested to you by your doctor and you do not know where to begin, then it is a good idea to understand how much the food will look like on the day.
Having a rotating three-day vegetarian weight loss diet plan can help eliminate decision-making, while controlling calories, carbohydrates, and fat.
What to think about meal planning
Carbohydrates: Carbohydrates are the main source of energy of the body and the nutrients that most affect blood sugar. People with diabetes need to monitor their carbohydrate intake because excess carbohydrates, especially in the form of white, refined, processed, and sugary foods, can increase blood sugar, and triglycerides, and result in weight gain. When thinking about carbohydrates, you may want to think about parts and types. Choose carbohydrates rich in fiber, Such as whole grains, starchy vegetables, such as sweet potatoes, low-fat dairy, such as Greek yogurt, and low glycemic index fruits, such as berries. Most people benefit from eating 30 to 45 grams of carbohydrate per meal and 15 to 20 grams per snack, but this will depend on your blood sugar control, physical activity, and weight, to name a few.
It is always a good idea to meet a registered dietitian or certified diabetes teacher before going for a vegetarian weight loss diet plan. Keep in mind that each gram of carbohydrate contains about four calories. So, if you are eating, 45 grams of carbohydrates per meal, and 30 grams per breakfast, then you will eat 660 calories from carbohydrates per day.
Protein: Protein is a macronutrient that contains no carbohydrates (unless there is bread or drench in the sauce). Adequate protein intake is important for boosting immunity, healing wounds, muscle recovery, and hardening strength. If you are on a vegetarian weight loss diet plan, beans, and soy-based proteins, such as edamame, and tofu are great sources of protein, but keep in mind that they also contain carbohydrates. Protein also contains four calories per gram. Some studies show that eating a high-fat, high-protein breakfast may reduce hemoglobin in people with diabetes.
Fat: Fat is another macronutrient that contains no carbohydrates. Fat plays an important role in the body and is essential for absorbing fat-soluble vitamins. Essential fatty acids, such as omega 3 and omega 6, are forming blocks of hair, skin, and nails and are important in brain health, and have anti-inflammatory properties. When choosing sources of fat for 1200 calorie diet plans, you will want to choose unsaturated fats such as oils, nuts, seeds, and avocados. Fat portions should also be monitored, even healthy fats, as fats can quickly add calories. One gram of fat contains 9 calories.
1200 calories are not right for everyone
First, we’ll start with a word of warning: the 1200 calorie diabetic diet is not for everyone with diabetes. For weight loss, this calorie level is so low that it can have negative effects on metabolism for many people.
However, a 1200 calorie diabetic certain energy requirements of the people to complete will. This is probably best if you are younger in weight and stature, over 65, and/or less active. If you have received a 1200 calorie diabetic diet plan for weight loss, your doctor will take all these factors into consideration.
A vegetarian weight loss diet plan is mentioned below for dietitians who do not eat animal products.
DAY 1
TOTAL CALORIES: 1209
Breakfast
Fruit smoothness — mixed:
1 cup skim milk (90)
1/4 cup greens (21)
1/4 cup strawberries (12)
1/2 cup orange juice (56)
1/2 cup ice (0)
Protein powder 1/2 spoon (50)
1/2 English muffin with 1 tablespoon apple oil (156)
Morning snack
20 shell pistachio kernels (88)
Lunch
Avocado dressing:
1/4 avocado, sliced (80)
1 wheat low-fat tortilla (130)
1 medium-sized tomato, sliced (22)
1 cup lettuce sprouts (7)
1 slice (1 oz.) Low-fat cheddar cheese (48)
6 oz. V-8 or tomato juice (low sodium) (36)
Dinner
Celery stuffed with cottage cheese:
3 or 4 branched celery (4)
1/2 cup (4.4 oz.) lean/low-fat cottage cheese (80)
Season 1/4 cup salsa (17)
Supper
Burger (turkey):
3 oz. ground lean patty (salt, chopped garlic with pepper, whipped cream or cooked on the grill. (128)
1 piece of wheat burger bread (120)
1 cup lettuce tomato garnish (with pickles, ketchup, and mustard) (20)
DAY 2
TOTAL CALORIES: 1209
Breakfast
Oatmeal with cinnamon
Oatmeal with 1/2 cup baked / low-fat milk (120)
1/2 cup sliced strawberries (24)
2 tablespoons walnuts (96)
1/2 cup low-fat milk coffee or tea (45)
Morning snack
1/2 cup low-fat yogurt with 2 tsp. 100% fruit spread (102)
Lunch
Hummus vegetable pita sandwich
1/2 piece wheat pita bread (80)
1/4 cup hummus (46)
1 cup lettuce, tomatoes, sprouts (add red pepper, lemon juice, salt / pepper to taste) (20)
3/4 oz. Feta cheese (56)
Fifty (1 oz.) Mixed nuts (Almonds, Walnuts, Brazil nuts) (168)
Any fruit (apple, peach, plum, pear, etc.) (59)
Afternoon snack
1 medium orange (62)
Supper
Chicken with rice green beans
3 oz. fried chicken breast (spray with olive oil, season with chopped garlic, rosemary, salt, and pepper, remove the skin before eating) (162)
1 cup green string beans (boil in slightly salted water for 3 minutes, dry, mix with 1 tablespoon of olive oil, mix with salt and pepper) (61)
1/2 cup brown rice (108)
DAY 3
TOTAL CALORIES: 1197
Breakfast
1 large egg kneaded or boiled (78)
1 slice of whole-wheat toast, 1 tablespoon of apple oil (129)
Coffee or tea (0)
Morning snack
1 almond, 1 tangerine (48)
Lunch
Greek salad with chicken
2 cups Romaine (16)
1 oz. Red onion (9)
1 tablespoon olive oil and balsamic vinaigrette (30)
1 oz. cubed, fried chicken (47)
3/4 oz. Feta cheese (56)
1 piece of whole wheat pita bread (160)
5 Kalamata olives (optional) (45)
Afternoon snack
1 cup low-fat plain yogurt (144)
1/2 cup greens (fresh or frozen) (42)
Supper
Black bean burrito (1 cup filling) (210)
1 wheat tortilla (130)
Served with 1 tablespoon non-fat sour cream and 1/4 cup fresh salsa (17)
6 oz. V-8 juice (low sodium) (36)
Diet does not have to mean starvation! It’s enough to eat foods that are healthy, rich in fiber, vitamins, and minerals, and poor in refined carbs, and don’t go above a certain caloric value. A 1200 calorie diabetic diet plan will result in a normal rate of weight loss
