Daily diet plan

It is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels. Health authorities do set some baselines - these are 1800 calories per day for men and 1200 calories per day for women. This may not be true person to person depending on someone who is tall, muscular, and exercises a lot. Absolute levels don't work - but do give us a starting point. When reducing calories, try not to lower your calorie intake by more than 1000 calories below maintenance. Doing so may invoke the bodies starvation response which can lead to adverse dieting effect. Try to gradually lower calories. A sudden drop (such as 500 calories or more) can cause your metabolism to slow. Too low calorie intake lead to reduced metabolic rate, catabolism i.e muscle mass is broken down for energy, sluggishness, nutritional deficiencies, fatigue and often irritability.

1200 calorie diet

1200 calories per day is about the lowest a woman should go when aiming for fat loss. For men this figure is around the 1800 calorie mark. The following diet plans are just given as examples. You can replace these food items with conviniently available food in your region with equivalent calorific value in addition to increasing/decreasing the quantity to achieve desired number of calories.

Diet Plan 1

Breakfast
2 Slices Whole Wheat Toast with 1 tsp Butter
1/2 Cup Fruit Salad
1 Cup Milk
Snack
1 Medium-Sized Banana
Lunch
6 Crackers with Low-Fat Cottage Cheese
Handful Mixed Nuts (Almons, Walnuts, Brazil nuts)
1 Fruit (Apple, Peach, Plum, Pear, etc)
Dinner Medium Baked Potato
100g Sirloin Steak
1/2 Cup Mushrooms
1/4 Cup Onions
1 Cup Mixed Vegetables

Diet Plan2

Breakfast:
1/2 Cup Fruit Juice
1/2 Cup Oatmeal
1 Cup Low-Fat Yogurt
Black Coffee or Herbal Tea
Snack
1 Cup Berries blended with 1 Cup Trim (1%) Milk and Ice Cubes
Lunch
2 Slices Whole Wheat Bread
1/2 Cup Tuna (in water only)
Salad (Tomato, Cucumber, Lettuce) with 1 teaspoon mayonnaise.
Dinner
100g Chicken Breast (skinless boneless) - cook in griller.
1 Cup Broccoli
1/2 Cup Brown Rice