Calorie Diet PlansCalorie diet plans are based on individual needs.
A diet plan is a modification of the regular dietary regimen. The changes are slight to moderate based on the health conditions, body weight and so on. This saves a lot of time in knowing food preferences of individuals. The culture and religion also plays a vital role in determining a diet plan.
The general guidelines of a diet plan are:
- Consumption of small sized meals
- Avoidance of fried foods and saturated fats
- Use of nonstick cookware to reduce the intake of dietary oil
- Opting for cooking methods, like pressure cooking, microwave, boiling and grilling
- Avoidance of junk and processed foods
- Increased intake of vegetables, fruits, cereals, whole grains, low fat animal foods and
- Counting your calories
1000 calorie diet plan are prescribed for individuals suffering from obesity. They are also referred to as reducing diets. Individuals with grade III obesity are put on 500 to 800 calories. Fats in 1000 and 1200 calorie diet plans are restricted.
This calls for supplementation of fat soluble vitamins, namely vitamins A, D, E and K. Reduction of calories in conjunction with increased physical activity proves effective in weight loss. Regular exercise helps in decreasing the body fat.
About 150 grams of cereals are allowed in a 1200 calorie vegetarian diet. About 60 grams of pulses and 200 grams each of green leaves and fresh vegetables are helpful. Fruits comprise 100 grams and milk constitutes 300 grams. Ten grams of oil is allowed. In the case of non vegetarian diet, 185 grams of cereals, 15 grams of pulses, 50 grams of animal foods and 100 grams of milk are allowed.
The quantity of fruits and vegetables remain the same as vegetarian diet. This diet provides 190 grams of carbohydrates, 29 grams of fat and 50 grams of protein. Fats provide 21 per cent of the total calories, whereas proteins provide 16 percent. Carbohydrates provide the major amount of 63 percent.
In the case of a 1000calorie diet plan, about 100 grams of cereals and 40 grams of pulses are allowed.
A sample menu for 1200 calorie diet comprises of a toast and orange with a cup of coffee/ tea for breakfast. A cup of cereal with a cup of buttermilk, thin lentil soup and vegetable helps as lunch. A salad of tomato and cucumber is included as a part of lunch and dinner. Wheat tortilla (three) with a cup of lentil soup and a cup each of vegetable and buttermilk constitutes dinner. Animal foods, such as egg white, a piece of chicken or fish is included in the non vegetarian diet plan. Replace two wheat tortilla or toast in the lunch and dinner, for a 1000 calorie diet.
Adherence to such calorie diet plans requires a lot of perseverance. Rewards or incentives prove helpful in following the same. A 1000 calorie and 1200 calorie diet plan require careful planning and execution as there are increased risks of recurrence of hunger pangs. |
