Weight Loss Diet Plan >>> 1200 Calories

If you’re carrying a little excess baggage, be it around your mid-section, on your hips, or on that stubborn lower back then it is almost certain that you are in positive energy balance i.e. consuming more calories than you are burning off. In order to lose body fat it is a simple matter of ensuring you burn off more calories than you consume, placing you in what’s known in the trade as ‘negative energy balance’.

The last thing a bodybuilder or hard gainer wants is to lose lean muscle mass, it is true, losing fat and maintaining muscle is difficult...but certainly not impossible. In fact, the process of increasing muscle mass directly leads to burning more body fat due to the increased metabolic rate and energy that is needed to fuel muscle. Therefore one of the best ways to strip that excess layer of adiposity aka fat, is to perform regular resistance work such as weights, kettle bells, cables, ropes etc, combined with a strict, structured and well planned diet regimen.

To help promote weight loss we have tailored a low fat, moderate carb, high protein 1200kcal meal plan to get you started.

Calories: 1200kcal

Protein: 102g

Carbohydrate: 312g

Breakfast

1x scoop whey protein 200ml water (120kcal; 25g Protein; 4g Carbs)
30g porridge oats with 200ml semi-skimmed milk (250kcal; 11g Protein; 38g Carbs)

Mid-Morning

1x Apple (46kcal; 11g Carbs)
125g low fat natural yoghurt (77kcal; 7g Protein; 9g Carbs)

Lunch

100g cod (90kcal; 22g Protein)
200g Potato made into wedges (250kcal; 5g Protein; 65g Carbs)
100g Mixed vegetables (40kcal; 2g Protein; 6g Carbs)

OR

80g boiled half chicken breast in 300ml made up chicken stock (70kcal; 16g Protein)
250g (1-1.5 cups) mashed sweet potato (200kcal; 3g Protein; 49g Carbs)
100g Mixed vegetables (40kcal; 2g Protein; 6g Carbs)

Mid-Afternoon

1x scoop whey protein 200ml water (120kcal; 25g Protein; 4g Carbs)
2x Tangerines (50kcal; 10g Carbs)

Evening

80g boiled half chicken breast in 300ml made up chicken stock (70kcal; 16g Protein)
170g (1cup) boiled wholegrain or basmati rice (200kcal; 3g Protein; 100g Carbs)
100g Mixed vegetables (40kcal; 2g Protein; 6g Carbs)

Mid-Evening

1x rice cake (30kcal; 6g Carbs)
50g cottage cheese (35kcal; 6g Protein; 2g Carbs)
Black pepper

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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