Health

Lose Weight in 30-Days With This Weight-Loss Meal Plan (1,200 Calories)

If you want to do the 1,200 calorie diet, it’s best to have a meal plan for weight loss so you can track your calorie intake. Creating your own meal p…

Published

3 years ago

May 18, 2021

Mamta Chaudhary

Lose Weight in 30-Days With This Weight-Loss Meal Plan (1,200 Calories)

Weight Loss plan for 30-Days: Many people follow 1,200-calorie diet plans. They are doing this to lose fat and reach their goal weight as soon as possible.

Reducing calories is indeed an effective way to lose weight in 30 days. But if you wish to do this diet correctly to achieve results fast, we’re here to help. In this article, we’ll give you a safe weight loss meal plan.

Low-Calorie Meal Plan

If you want to do the 1,200 calorie diet, it’s best to have a meal plan for weight loss so you can track your calorie intake.

Creating your own meal plan can be a challenge, especially if you’re new to this diet. To help you, we arrange this sample meal plan to lose weight in 30 days that’s suitable for everyone.

Also Read: Lose Your Extra Weight Fast With These Smart And Healthy Tips That Actually Work!

Meal Plan #1:

Breakfast: One cup oatmeal, one-half cup nonfat milk, one tablespoon honey, one-half cup blueberries, one cup plain coffee or tea

Lunch: Two slices 100% whole grain bread, deli-sliced turkey breast, tomato slice, lettuce and one tablespoon mustard, one-half cup sliced carrots, water

Dinner: Three ounces baked salmon, one cup green beans, salad with one cup raw spinach, five cherry tomatoes and one-half cup broccoli florets with lemon juice as a dressing, water with a slice of lemon

Snacks: 1 cup skim milk and one medium apple.

Meal Plan #2:

Breakfast: 1 cup oatmeal, ½ cup blueberries, 1 Tbsp. peanut butter.

Lunch: 2 slices whole-grain bread, 2 oz. low-sodium turkey, 1 slice Swiss cheese, 1 tsp mustard, and 1 cup skim milk.

Dinner: 4 oz. salmon, ½ cup brown rice, 1-1/2 cups broccoli, 2 tsp. olive oil, 1 Tbsp. grated Parmesan cheese.
Snacks: 6 oz. non-fat plain Greek yogurt, ½ cup strawberries.

Meal Plan #3:

Breakfast: 1 cup fat-free cottage cheese, ½ cup fresh pineapple.

Lunch: 3 oz. grilled chicken, ¼ cup bell pepper, ¼ avocado, 2 Tbsp. salsa, ¼ cup shredded lettuce, 1 low-carb wrap; 1 medium peach.

Dinner: 3 turkey meatballs, ½ cup whole wheat pasta, 1/3 cup marinara sauce, 1 Tbsp. Parmesan cheese; 2 cups spring lettuce mix, 1 Tsp. olive oil, 1 Tbsp. balsamic vinegar.

Snacks: ¼ cup mixed nuts, 2 Tbsp. dried cranberries.

Also Read: 5 Best Juices for Weight loss

Meal Plan #4:

Breakfast: One cup whole-grain corn cereal, one packet of sucralose, ½ cup nonfat milk, one cup 100-percent orange juice as a beverage

Lunch: Salad made with 2 cups field greens, two ounces albacore tuna (packed in water), ½ cup cherry tomatoes with two tablespoons balsamic vinegar as a dressing, diet soda

Dinner: One three-ounce pork chop, one baked sweet potato, one cup steamed asparagus, one tablespoon olive oil, one small glass of white wine

Snacks: One small pita bread with two tablespoons hummus, one pear one serving low-fat, sugar-free fruit-flavored yogurt, one cup of blueberries, two-thirds cup baby carrots with one-ounce fat-free vegetable dip, and glasses of water with slices of lemon or lime.

Final Thoughts

The 1,200 calorie diet can help you lose weight in 30 days. We already provided a sample meal plan to give you an idea of how to lose weight fast through a calorie deficit.

You can swap the items to create your own meal plan. However, be careful in swapping the foods so you can get the right amount of calories. To ensure that you’re getting the right amount of calories, you can contact us. We can help you create your diet for fast weight loss.

Health

IIT-K and BFI collaborate to drive healthcare innovation in India

Published

2 days ago

April 17, 2024

IANS

IIT-K and BFI forge partnership to accelerate healthcare innovation in India

Kanpur, April 17 (IANS) – The Indian Institute of Technology Kanpur (IIT-K) has entered into a strategic partnership with Blockchain For Impact (BFI) to drive advancements in healthcare in India. Under the BFI-Biome Virtual Network Programme, this collaboration aims to nurture innovations in the healthcare sector.

As part of the partnership, BFI will support IIT Kanpur in promoting entrepreneurial initiatives through the Startup Incubation & Innovation Centre (SIIC). A Memorandum of Understanding (MoU) was signed at IIT Kanpur by Prof. Kantesh Balani, Dean of Resources and Alumni (DoRA), IIT Kanpur; and Dr. Gaurav Singh, CEO BFI.

BFI has committed to allocating over $150,000 across three years to develop programmes tailored to healthcare-focused startups at IIT Kanpur’s SIIC. This collaboration harnesses IIT Kanpur’s expertise in fostering entrepreneurship and BFI’s dedication to advancing biomedical research.

Prof. Kantesh Balani, DoRA, IIT Kanpur, expressed his optimism about the partnership, stating, “This MoU will help us share knowledge, support startups effectively, and improve our capacity-building efforts.” Dr. Gaurav Singh, CEO of BFI, highlighted the inspiring work of IIT Kanpur incubatees in healthcare innovation and the alignment of missions to accelerate impactful solutions in biomedical research.

This partnership signifies a significant step towards advancing healthcare innovation in India by leveraging expertise and resources. The collaboration between IITK and BFI holds promise for improving public health and ensuring equitable healthcare access for all.

Health

Doctors are hopeful that gene therapy could be a breakthrough for haemophilia, a blood disorder

Published

2 days ago

April 17, 2024

IANS

Gene therapy holds promise for blood disorder haemophilia: Doctors

On World Haemophilia Day, doctors highlighted the potential of gene therapy in treating haemophilia, a hereditary blood disorder. Haemophilia is caused by missing or defective clotting factors and raises the risk of severe bleeding and joint damage. Genetic counselling and screening are crucial for affected individuals. India has a high number of haemophilia cases, but many go undiagnosed due to lack of screening capabilities.

Gene therapy offers a promising approach to treating haemophilia by delivering functional genes to correct the genetic defect responsible for deficient clotting factor production. Recent clinical trials show positive outcomes, including the use of lentiviral vectors at CMC Vellore. While current treatment involves factor VIII infusions, gene therapy may offer a cure for haemophilia, especially in low and middle-income countries.

According to Anoop P, Sr. Consultant – Haematology at Aster RV Hospital, “Gene therapy is a potentially curative treatment for haemophilia.” It allows for editing the faulty gene of a baby inside the uterus, known to be born with haemophilia due to a family history. Ongoing research on gene therapy shows promising results, indicating a potential paradigm shift in the management and cure of haemophilia.

Health

The Connection Between Daytime Sleep and Increased Risk of Dementia

Published

2 days ago

April 17, 2024

IANS

How daytime sleep can raise dementia risk

New Delhi, April 17 (IANS) Compensating for lack of sleep during the daytime may not be as effective as previously thought, warned Dr. Sudhir Kumar, a neurologist based in Hyderabad. According to Dr. Sudhir, daytime sleep is not in sync with the body’s natural clock and can increase the risk of dementia and other psychiatric disorders.

Dr. Sudhir, from Indraprastha Apollo Hospitals, highlighted in a post on X.com that daytime sleep is lighter and does not fulfill the body’s sleep requirements. He explained, “This fact is supported by numerous studies of night shift workers, who are predisposed to stress, obesity, cognitive deficits, and an elevated risk of neurodegenerative diseases.”

The neurologist pointed out that the glymphatic system, responsible for clearing the brain of protein waste products, is most active during sleep. Therefore, when there is a lack of sleep, the glymphatic system may fail, increasing the risk of dementia. Dr. Sudhir stated, “Glymphatic failure is the common pathway of dementia, leading to the accumulation of abnormal proteins in the brain.”

Factors such as poor sleep quality, age, sedentary lifestyle, cardiovascular diseases, obesity, sleep apnoea, circadian misalignment, substance abuse, and depression can also suppress or result in the failure of the glymphatic system. Dr. Sudhir emphasized, “Good sleepers tend to live longer, weigh less, have a reduced incidence of psychiatric disorders, and maintain cognitive function for longer periods.”

In conclusion, Dr. Sudhir advised that consistently sleeping well at night can lead to better cognitive function and decrease the risk of dementia and psychiatric disorders. It is essential to prioritize quality sleep to maintain overall brain health and reduce the risk of neurodegenerative diseases.

–IANS
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