Despite what those infomercials and marketing geniuses on television tell you winning (like Charlie here) at losing body fat and getting a lean body isn’t easy.

 

However it is relatively simple.

 

For 95% of the people I coach it comes down to two things:

1. Creating a calorie deficit

2. Balancing blood sugar

 

Creating a calorie deficit can be accomplished three ways:

1. Reducing calorie intake
2. Increasing calorie expenditure through exercise
3. Combination of both

 

Today we are going to discuss the first option- reducing calorie intake all the way down to 1200 calories.  This is the fastest way to induce a calorie deficit and get the pounds coming off fast.

 

Unless you are a chronic dieter (and you know who you are) chances are you have let your diet slip and have allowed some bad habits to creep back into your eating routine. These habits have undoubtedly put you into a calorie surplus and have caused your fat loss efforts to come to a halt.

 

Don’t worry because all of that is about to change.

If you follow the 1200 calorie meal plan I am about to give you- you WILL lose weight. The only exceptions are if you are a person with hypothyroidism are estrogen dominant or have another hormone related imbalance. In my experience this accounts for up to approximately 20 percent of women. If you think you fall into this category please seek testing from your medical professional for diagnosis and proper treatment.

 

Men are not immune either. Hypothyroidism occurs in men as well but in far fewer numbers. However, men can often have low testosterone and this can also impede weight loss. The only way to know for sure is to get tested so guys be sure to get to your doc and let them look you over if you suspect that this is happening to you.

 

For the rest of you this means that you have to eat less junk, drink fewer calories and eat more nutrient rich foods. By doing so you are going to lose fat (duh) but that is not the only thing you will accomplish. Here are some bonus perks:

 

By eating fewer calories and a lot less processed crap you will be giving your digestive system a break. Most people eat more calories than they need and this can overload your digestive system. Eating less will be giving your body a break.

 

Eating fewer carbs (which is what I am about to prescribe) will improve your insulin sensitivity (in other words your body will utilize insulin more efficiently). Insulin is a storage hormone and too much of it makes fat loss impossible.

 

Eating less will help make you less of a wimp. This may sound a bit harsh but if you want to SERIOUSLY lose fat then now is not the time to sugar coat things. All too often people say things like “I’m starving” when they reduce their calories and then run to the next vending machine they see to calm their nerves and save themselves from the impending death from starvation.

 

The truth is most of us are VERY fortunate and never have to worry about where our next meal is coming from. In fact, all of this access to food often gets us in trouble. I enjoy the process of temporary calorie restriction and fasting simply because it reminds me of how blessed I am.

 

Enough preaching and on with the diet!

 

Here is the plan. For the next 4-6 weeks I want you to follow the following meal plan strategy. By doing so you are going to lose a lot of fat. The added bonus is that when you go off of this plan and return to a higher calorie intake your body will be primed to gain some serious muscle (sweet)!

 

To do this correctly you MUST nail down your correct calorie intake. Here is what I have discovered- as a general rule if you want to LOSE weight your calorie intake should be equal to your body weight X 8.

 

If you want to MAINTAIN weight your calorie intake should be equal to your body weight X 10.

 

If you want to GAIN weight your calorie intake should be equal to your body weight X 12 (or more).

 

For the sake of this post I am going to use the example of a 150 pound female. This is what her calorie intake should be for weight loss:

150 X 8=1200 calories.

 

Now that is pretty low but remember this is only for a short period of time and the meal plan will give your body sufficient nutrients. Please note that while on this plan you are to consume only non-calorie containing beverages such as herbal teas, organic black coffee and water. In fact, aim for drinking half your bodyweight in ounces of water daily.

 

1200 Calorie Meal Plan

 

Breakfast- Oatmeal plus protein            

Ingredients	1200
Banana	1/4 small
Slow cook oats	1/2 cup(Dry)
Walnuts	1/8 cup, chopped
Whey protein powder	3 1/2 tbsp
Cinnamon	1 tsp

In a pot, add the banana, whey protein powder, and cinnamon to the oatmeal. Cook over medium heat for five minutes, stirring often. Top with walnuts and enjoy!

 

 

Morning Snack- Super Protein Shake

 

Ingredients	1200
Blueberries	1/4 cup
Ground flaxseed	1/2 tbsp
Fresh peaches	1/4 cup, halves or slices
Veggie protein powder	1 1/2 tbsp
Spring water	1 cup
Plain organic yogurt, low fat	1/3 cup

In a blender, combine yogurt, blueberries, peaches, ice, and water. Blend well. Add whey protein powder and flaxseed and blend on low for an additional 10 seconds.

 

 

Lunch- Turkey sandwich

Ingredients	1,200
Celery, chopped	1/4 cup
Cucumber, chopped	1/4 cup
Soy “nayonnaise”	1 tbsp
Non- processed cooked turkey breast meatRye bread	3 slices2 slices

Combine celery, cucumber, and mayonnaise, and turkey. Spread   on the bread.

 

Afternoon Snack- Organic cottage cheese and pineapple

Ingredients	1,200
Organic Cottagecheese	½ cup
Fresh pineapple chunks	½ cup

In a bowl, combine cottage cheese and pineapple chunks.

 

Dinner- Grilled salmon   

 

Ingredients	1200
Asparagus	3 spears
Extra virgin olive oil	1/4 tbsp
Wild salmon	3 ounces
Raw garlic	1 clove
Herbal seasoning	¼ tsp
Lemon juice	¼ ounce
Brown rice	¼ cup (uncooked)

Cook rice  according to package instructions. Cut salmon crosswise into 1 inch slices,  then place them in the lemon juice, turning a few times. Set aside. In a large skillet, heat ½ the olive oil. Add asparagus, stir until they are coated with oil. Cover and cook for 5 minutes, until almost tender and set vegetable aside in serving dish, cover and keep warm. Grill salmon.

 

This sample meal plan equals approximately 1200 calories  total for the day PLUS it is chock full of fiber, protein, veggies and all the nutrients your body needs to be healthy, strong and lean. Nothing complicated here. You can do this.

 

This is a sample of only one single days meals from my ebodi system- there are literally hundreds of options for you there (with calories ranging from 1200 to 6,000 per day) and far too many for me to list.

 

Now get started on that meal plan! The next post is going to be about the workout you are going to do. Let me know if you have any questions and what your results are!

 

 

 

MORE ARTICLES:

Calves can be a tough muscle to develop for some people. In this video you will learn how to get bigger calves

Here is one of my favorite treats- Protein pudding Give this a try the next time you need a sweet fix!

Have you ever wondered what it would be like to eat like a vegetarian? Did you think it would be to strange? Check out this 1200 calorie vegetarian meal plan and you will see that it is actually very tasty!

I have had many requests for meal plans over the years and BY FAR the most requests are for a 1200 calorie meal plan. Here is one that is actually good for you.

Circuit training is one of the FASTEST ways to get in shape. In this post and video I show you what I believe are the best Circuit training exercises.

Wouldnt it be great if you could know  the Best way to burn fat? Just think of the time that could be saved! Read more to find out…

There are many hormones that can impact your body composition. Find out what the Fat burning hormones are and why they are important to your fat burning success.

Overtraining can happen to ANYONE and it may be ruining your progress in the gym. Discover the  Overtraining symptoms that you should be looking out for.

Vtamin D deficiency is no joke. If you live in Canada or any of the northern states then you need to know more about Vitamin d weight loss.

Fasting to lose weight is the hottest topic on the web right now. In this article I outline how you can use this technique for faster weight loss.

The Best breakfast for weight loss is not what you have been told. If your idea of a good breakfast is a bowl of Cheerios in 2% milk then you bettter read what I have to say as it can change the way you look and feel forever.

Estrogen could be the reason why you cannot lose body fat. Check to see if you exhibit any Estrogen dominance symptoms and what you can do about it.

The typical methods of tracking weight loss are full of flaws. Learn How to track weight loss the right way.

How often should you exercise in order to achieve your desired goal? The answer may surprise you.

The Best shoulder exercises are probably the ones you are not doing. Learn how to train your shoulders to avoid injury.

In order to know what the Best arm workouts are you need to understand positions of flexion or P.O.F. Read and watch the video and get better arms!

Rotator cuff exercises are a necessary part of any workout program. I have experienced a rotator cuff injury in the past and it is no joke! Read this post and learn from my mistakes.

Bad habits. We all have them but how can we break free from them? Read my take on How to break bad habits.

Chocolate milk after workout? Don’t believe the hype- find out why I would NEVER have chocolate milk after a workout (or any other time).

Body fat percentage calculator. The best way to track your progress and you can use it for free.

In this video I explain what I believe to be the Best muscle building supplements.

Are you afraid of losing muscle? Do you think fasting is wierd? Read all about Fasted cardio and muscle loss in this informative post.

Coregasm.This explains why some women are smiling in the gym!

Estrogen dominance is a big problem for some women. Learn the Estrogen dominance symptoms you should be watching out for.

How much exercise do I need in order to get results? You may be surprised…

Here are some of my best Weight lifting tips. Use them wisely.

Sea salt vs table salt- Is there really a difference between the two?

I am a big fan of Periodization training so read this to find out why.

Here are some simple Tips for a flat stomach.

I love working out simply because I get to drink my tasty After workout shake!

Working out is just the stimulus- recovery is when the magic happens. Learn my best Muscle recovery tips.

What are good carbs? Find out if the carbs you are eating are doing you any good.

The best meal replacements may surprise you! I use meal replacements from time to time and have learned a few things about them.

Branch chain amino acids can help you build more muscle. Here are some Bcaa benefits

I LOVE coffee! Coffee is awesome and there are many Health benefits of coffee

Kim Kardashian has a nice butt. Here is the Kardashian workout that helped her get that body.

There are thousands of exercises you could be doing- here are what I think are the Best exercises

Here are 4 fat loss mistakes you should avoid in order to get lean and lose your belly fat!

All foods are not created equal. Learn my favorite Muscle building foods

Who doesnt appreciate a nice backside? If your butt is too small read How to get bigger buttocks and change it!

 

 

Tags: 1200 calorie diet, 1200 calorie diet plans, 1200 calorie meal plan, 1200 calorie meal plans, meal plan for weight loss
Posted in Fat Loss Tips, Nutrition