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You are here: Home / DIET PLAN / Bengali Diet Plan for Weight Loss (1200 Calorie)

Bengali Diet Plan for Weight Loss (1200 Calorie)

Last Updated on February 19, 2020 | RD, Payal Banka (Registered Dietitian) 570 Comments

1200 calorie Bengali diet plan for weight loss. Summarizing Bengali cuisine in 1200 calories was the most difficult task. Being born and raised as a Bengali may make you experience the pleasures hidden in the water! In other words, your Bengali soul and spirit may get enriched with the pleasures that you derive from the great taste of fish recipes. Bengali and East Indians in general, are known for their love of fish dishes! In fact, Bengali recipes have earned worldwide recognition.

 

Bengali Diet Plan for Weight Loss

 

Rabindranath Tagore once said that the greatest sacrifice of a lifetime is made by those who are able to deny the call of their taste-buds. Perhaps, the poet’s comment was based on how he observed and analyzed the foodie temperament of Bengalis. While modernization has touched lives in Bengal in many areas including diet and lifestyle. Over these years, the basic attitude of Bengalis towards food has remained the same.

Bengali Food Culture

Bengalis are known for their creative culinary abilities and damn-caring attitude when it comes to satisfying their taste buds. And this is the reason why it is quite challenging to design a diet plan to address the demands of Bengali taste buds as well.

Bengalis were emotional about their food and they will continue to show deep emotions throughout generations. A Bengali mother may choose to fast for the entire day if her son somehow misses a meal. A father may feel defeated if he is not able to arrange for the best quality food at his daughter’s wedding.

A Bengali bahu would keep no stone unaltered to grab the appreciation that her mom-in-law had been receiving for years for her extraordinary culinary skills.

Bengali cuisine:

Bengalis relish Kaju Kish-mish pulao with chicken kosha, katla machher kalia, chingrir malai curry, maccher dimer bora or pathar jhol. You will feel the true sweetness of life when you enjoy occasional treats.

A bowl of nolen gurer payesh, hot and freshly prepared rasgullas, deep-fried pantuas and amritis. Aam pannar sherbet, rasmalai, chomchom, kelakand and pithe- patishapta would lose their significance if you have them every day.

Bengali sweets:

Bengalis are known for their sweet-tooth and they conclude each meal with a special sweet. Bengalis love to embrace a “kuchh meetha ho jaye” attitude at all times of the day – in times of failure as well as success. In celebrations as well as regular meal times, in joy as well as sorrow and in thick and thin.

Excess consumption of sweets is one big reason why a Bengali’s diet plan may get disrupted easily. We do not advise you to forget the ‘sweetness’ of Bengali culture. However,  we definitely recommend that you enjoy sweets as an occasional reward.

You may find a sample 1200 Calorie Bengali Diet Plan for Weight Loss for you here :

Bengali Diet Plan for Weight Loss (1200 Calorie):

Food ItemAmountCalories

(kcal)

Protein

(g)

Breakfast (8:00- 9:00 am)
Rice OR Besan cheela with onions2 no.2003 (rice)/ 12 (besan)
OR Chirer Pulao ( poha cooked as pulao)1 soup bowl2003
Tea/ coffee (with 50 ml milk)150 ml1252
Apple130–
Mid-Morning (11:00 – 12:00 noon)
Buttermilk (ghol)150 ml201
OR, Sprouts salad100 g1006
Lunch (1:00 – 2:00 pm)
Wheat bran chapati (no oil)22006
Chicken curry/ rui/ katla machher jhol / Arhar dal50 g2008
Saag-vegetable dishes

(puishaker chocchori, paanch mishali torkari or data chocchori)

100 g1506
Salad100 g401
Evening (4:00 – 5:00 pm)
Murmura chaat / Jhaal Muri100 g402
OR, steamed corn100 g40–
Tea/ coffee (with 50 ml milk)150 ml1252
Dinner (8:00 – 9:00p m)
Poha with onions and tomato100 g1502
OR, Wheat bran chapati11003
Green veg salad100 g401
Total (around)1200 kcal40 g

The fact is that you can enjoy all the goodness of Bengali cuisine and keep control on the calorie meter by small portion intakes. Remember, all the good things come in small packets!

A Day of Food for Bengali’s :

A typical Bengali morning starts with luchi (deep-fried puri), or karaishutir kachuri (peas kachuri) and kosha aloo dum. Sondesh is a sweet treat to complete the morning meal.

A Bengali lunch consists of a lot of fried food items including aloo bhaja, karela bhaja, kumri bhaja and mach bhaja. The spiciest of Bengal specialties includes koi machher jhal, rui machher kalia, shorshe ilish bhape and chhanar dalna. Lau chingri, bhetki cutlet, or a simple yet deep-fried vegetable chop.

And yes, everything should end with a ‘sweet’ memory that may come in the form of malpua, chhanar jilipi, ras malai, and sita bhog. Or the legendary mishit doi. How can just a saag or chicken dish be the replacements for such purely Bengali mood-changers?

Why follow this 1200 calories Bengali Diet Plan for Weight Loss?

Obesity and diabetes are registering a steady increase in Bengal and other parts of India. It makes complete sense if Bengalis try to be a little conscious about what they eat. Bengalis have been strong preservers of their culture and traditions.  However, food is an area where Bengalis need to compromise a bit in order to stay healthy and enjoy their soil’s specialties. It’s all about embracing sustainability and modern Bengal has it in its spirit.

How is an Ideal Bengali Diet Plan for Weight Loss made?

An ideal Bengali diet plan for weight loss can be designed keeping in mind the person’s individual requirements. Every person has a different caloric requirement. This requirement is based on various factors like age, sex, medical conditions, activity levels, metabolism, etc. To lose weight in a healthy manner, calculate your BMR (Basal Metabolic Rate). This will help you in knowing how many minimum calories your body requires in order to function properly.

This sample Bengali diet plan for weight loss will provide you with an idea of what an ideal 1200 calorie Bengali meal looks like. Although you must understand that this is just a generalized Bengali diet plan for weight loss, it may or may not suit your weight loss goal as there are chances your body requirements will be different. So do consult your dietician in-person to know if you can use this 1200 calorie Bengali Diet plan for weight loss.

Read –

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Image : Copyright (c) 123RF Stock Photos

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

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Comments

  1. Samiran Das

    December 17, 2022 at 10:51 am

    I am 40years old. Suger Hpp 155/158.weight 61.5kg.height161.2cm please help whith a diet plan.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 18, 2022 at 12:57 pm

      Hi Samiran ,

      Thank you for reading at dietburrp. you look to be in your ideal weight range … are you looking for weight loss or sugar control

      Reply
  2. Krishna Gopal Roy

    October 18, 2022 at 11:16 pm

    Hi maam are you sure eat rice in breakfast?

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 29, 2022 at 7:20 pm

      its given for lunch .

      Reply
  3. Saikat Kumar Dey

    August 9, 2022 at 6:32 pm

    Hi ma’am, I am Saikat Dey, ht- 5.10 weight- 96 . How can I contact you for a perfect diet plan.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 2, 2022 at 5:00 pm

      you can email us at care@dietburrp.com

      Reply
  4. Shreyasee Mistri

    May 30, 2022 at 2:16 am

    Hi mam .. Shreyasee this side .. height 5.4 and weight 61 and my age is 23 .. i want to loose Weight besically belly part .. what would be an ideal diet !

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 31, 2022 at 4:39 pm

      You can follow the diet plan in the article.

      Reply
  5. Priyanka Agambagis

    May 20, 2022 at 12:32 pm

    Hii I am Priyanka Agambagis,my hight is 5ft 7 inch.my age is 33 ,my weight is 79kg ,I want to loss my weight ,please suggest a diet chart for weight loss.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 20, 2022 at 7:41 pm

      Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/

      Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.

      Reply
  6. RATHIN GHOSH

    April 19, 2022 at 6:21 pm

    Hi mam,
    i am 27 years old, my weight is 78 kgs. I want to reduce my weight for police exam.
    Please do the needful.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 28, 2022 at 4:20 pm

      you can use the diet plan in the article above.

      Reply
  7. Shrijit Banerjee

    March 17, 2022 at 9:38 am

    I am Shrijit Banerjee from Kolkata, I am 29 yrs old and height of 5’8″. My weight is now 84. Physically I can’t more work for my extra fat. I really want to lose my weight & want a proper diet.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 18, 2022 at 11:32 am

      Hi Shrijit,

      you can either follow the diet plan mentioned in article above , or for personal diet plan you can check this link : https://www.dietburrp.com/diet-services/

      Reply
  8. Memosa Islam

    February 11, 2022 at 4:56 pm

    hallo there, I am 16 years old and I am really happy to see that there’s a bengali diet plan but it could be more helpful if the breakfast and dinner menus may contain roti and lunch with rice, it could be more easier to follow if it was so…….

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 19, 2022 at 3:14 pm

      Hi Memosa , Thank you for reading at dietburrp and for your kind words .. you can have rice for lunch with a lot of vegetables and dal.

      Reply
  9. Aishi

    December 22, 2021 at 1:22 pm

    Hello, I’m 20 years old, my height is 152 cm and weight is 57kgs, I want to reduce a few kilos just to keep my BMI more towards the healthier side. I want a diet plan with rice for lunch. Also, can you please suggest some exercises to do at home.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 22, 2021 at 7:38 pm

      The diet plan mentioned in the article will really help .. try it and see .. you can replace roti with 100 gms rice . exercises , check youtube its full of amazing weight loss exercises at home.

      Reply
  10. Monalisa Maity

    December 2, 2021 at 1:03 pm

    Hi Mam,
    I am a 46 year old working Bengali woman.I am 5ft 3 inch and having 79 kg weight.Please help me with a diet chart to loose 10kg weight.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      December 8, 2021 at 12:19 pm

      Hi Monalisa ,

      Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/

      Or You can try following the diet plan mentioned above in the article.this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.

      Reply
  11. Sanjukta Chowdhury

    September 26, 2021 at 4:05 pm

    Hello mam
    I am sanjukta Chowdhury from Kolkata (Bongaon).I am 25 years old.my height-5.2fit and weight is 60kg.I am mother of 1 year baby.my belly fat is bad looking for me.please help with a proper diet plan.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 27, 2021 at 12:36 pm

      Hi Sanjukta ,

      please see these :
      How to lose pregnancy weight – https://youtu.be/AgHoaLBhdwQ
      Weight loss during Lactation – https://youtu.be/Qp9vpmY5TVk
      Increase milk supply – https://youtu.be/xP_Ht3RwHag

      Reply
  12. Suman Ghosh

    September 15, 2021 at 8:13 am

    Hi, I am Suman. I am 5’3” in height and my weight is 60 kgs. I want to loose it in 54 to 55 kgs. How is it possible? I am a Bengali. In a full day I consumed approx 900-1000 kcal food. Please inform me.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 19, 2021 at 8:19 pm

      You can follow the diet plan mentioned in the article above.

      Reply
  13. Prasun Biswas

    July 8, 2021 at 8:32 pm

    Hi i am Prasun Biswas,39year old,height 5’8″.My Weight is 78kg.i am diabetic ,high bp patient.i am bengali.i want to lose my tummy as well as reduce my weight.please help me out.thanks

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 8, 2021 at 10:26 pm

      Hi Prasun . you will need a personalized diet plan for the combination of health ailments you have. https://www.dietburrp.com/diet-services/

      Reply
  14. Roni Lama

    July 3, 2021 at 3:31 pm

    Hi mam I am Roni from Howrah.
    I want to lose my allover body fat and want to gaining muscle.
    I have already attached a jym,
    So give me some suggestion.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 8, 2021 at 10:21 pm

      what is your weight , height and age ?

      Reply
  15. BAHNEESIKHA DE

    June 5, 2021 at 12:36 am

    I have 9years old boy, his weight is 46kg. We are bengali and he didn’t take fish and meat. Please suggest proper diet chart for him to loose weight.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      June 7, 2021 at 8:23 pm

      school students – https://youtu.be/4V7oezm_-94

      Reply
  16. Swarnali Rajwar

    May 23, 2021 at 2:30 am

    Hello mam. I am Swarnali Rajwar from Kolkata. First I really want to thank you for these specific diet chart for different culture peoples, it helps every one a lot surely.

    I am 26 years old, height 5’5″ and 81 kg weight. I want to loose weight properly can you suggest some diet plan.

    ** I have low BP and am 8 to 5 working women. Please reply and kindly help.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      May 23, 2021 at 6:44 pm

      You can follow the above mentioned plan or try our atkins diet … it suits people your age very well ..

      Reply
  17. Labani Mondal

    April 29, 2021 at 6:49 am

    Hi I’m Labani. I am 24 years old now and my weight is 130kg,of the height of 5’5″. I want to loose my weight, please help me….. thank you.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      April 30, 2021 at 9:15 pm

      Hi Labani,

      You can use the diet plan mentioned in the article , it will really help.

      Reply
  18. Shitangshi Chowdhury

    March 17, 2021 at 4:28 pm

    Hi. I am shitangshi my age is 20 and my weight is around 70 and my height is 5’2 ..I want to loose my weight with a perfect diet plan..please help me.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 19, 2021 at 12:19 am

      you can follow the plan in the article along with the workout mentioned. It has helped many , and shall help you too.

      Reply
  19. Rehan Hossain

    March 14, 2021 at 9:44 pm

    Hi, I am Rehan Hossain from Berhampore, Murshidabad. I am 16 years old, my height is 5.8 ft and my weight is 90 kg.
    I really want to lose my weight. Please help with a proper diet plan.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 17, 2021 at 3:15 pm

      https://www.dietburrp.com/indian-weight-loss-diet-plan-for-teenage-girls-teenager-weight-loss/

      Reply
  20. Rehan Hossain

    March 14, 2021 at 8:30 pm

    Hi,I am Rehan Hossain from Berhampore, murshidabad. I am 16 yrs old, my height is 5’8ft and my weight is 90 kg. I really want to lose weight. Pls help me with a proper exercise and diet plan.

    Reply
  21. Anannya Banerjee

    March 11, 2021 at 11:06 am

    Hlw Mam..Anannya here..I am form kolkata..I am not sure about my height it could be approx 4.5..but my weight is 75 kg…I want to loose my weight badly…if you will help me it would be so much thankful for me..I wait to start yoga for this..Thank you

    Reply
    • RD, Payal Banka (Registered Dietitian)

      March 12, 2021 at 10:55 pm

      Hi Ananya , yolu can follow the diet plan mentioned in the article.

      Reply
  22. Sap

    February 18, 2021 at 9:23 am

    Hi i am 14 years wold with 155cm hight and 70 kl weight i want it to become 55 kg how can i do so

    Reply
    • RD, Payal Banka (Registered Dietitian)

      February 19, 2021 at 1:04 am

      school students – https://youtu.be/4V7oezm_-94
      College students – https://youtu.be/AzvLIpznqlA
      Teenage girl weight loss- https://youtu.be/3GkEnZBphsI
      Teenage boy weight loss- https://youtu.be/d5im3UFztTY
      How to increase height – https://youtu.be/Fgjtp0ZzxNo

      Reply
  23. Sriparna Bagchi Mukherjee

    November 9, 2020 at 5:17 am

    Hi
    My son is 7 years old and he is struggling with overweight.
    He is having restless sleep.
    He is feeling tired.
    What routine I should follow.
    He is trying to get his weight down.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      November 9, 2020 at 2:34 pm

      see for a kid this old , its best to first have a doctors say about his medical condition … once the doctor is sure there is no medical issue , we can help plan a routine for his age ….

      Reply
  24. Ireen akter

    October 4, 2020 at 10:31 pm

    Hi,I’m Ireen Akter from Bangladesh and I’m 20 years old.My height is 5 ft and my weight is 75 kg.Now i want to loss my weight. Please help me with a proper diet.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      October 8, 2020 at 9:45 pm

      You can follow this plan it will help/

      Reply
  25. Rowshon Afroz Nowrin

    September 22, 2020 at 6:39 pm

    Hi mam!I’m Nowrin from Bangladesh.I’m 18 years old and my weight is 52.Height also 5.1ft!I wanna lose my belly fat.Please help me with a proper diet plan.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      September 23, 2020 at 3:59 pm

      this diet plan will help if followed with intense workout

      Reply
  26. Suchana Pal

    July 21, 2020 at 8:03 am

    Hi, I am Suchana Pal from Kolkata. I am 18 years old, my height is 5.1 ft and my weight is 70 kg.
    I really want to lose my weight. Please help with a proper diet plan.

    Reply
    • RD, Payal Banka (Registered Dietitian)

      July 25, 2020 at 12:31 pm

      you can follow the plan in the article.

      Reply
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