When you browse the internet to find some weight-loss diets, it is a rare chance that you would find a diet chart that suits your diet cuisine. I decided to plan out diets for all possible cuisine that I know of. So here is a 1200 calorie Tamil diet plan for weight loss.
| MENU | AMOUNT | CALORIES (KCAL) | PROTEIN (GMS) |
|---|---|---|---|
| EARLY MORNING | |||
| Warm water with Lemon | 1 glass | —– | —— |
| Tea(without sugar) | 1cup | 35 | 4 |
| Marie biscuits | 2 | 56 | – |
| Total calories-91 | Protein – 4 | ||
| BREAKFAST | |||
| Sprouts dosa | 2 small | 200 | 5 |
| Tomato + onion chutney | 1 cup / 50 gms | 20 | 0.5 |
| Total calories-220 | Protein-5.5 | ||
| OR | |||
| 2 Egg White omlette with capsicum | (2 egg white ) | 150 | 7 |
| Brown Bread Slice | 2 no. | 100 | 3 |
| Total calories-250 | Protein-10 | ||
| MID MORNING | |||
| Apple / Mixed fruit bowl | 1 med / 50- 60 gms | 40 | — |
| Green Tea (No Sugar) | —- | —- | —— |
| LUNCH | |||
| Vegetable brown rice pulav | 1/3 rd soup bowl (50 gms uncooked) | 200 | 3 |
| Cucumber and onion raita | 1 small bowl | 75 | 3.5 |
| Mix veg salad | 1 bowl | 30 | 2 |
| Total calories-305 | Proteins-8.5 | ||
| OR | |||
| Ragi balls (kaali), | 3 medium size | 200 | 6 |
| Vendakkai Poriyal (ladyfinger veg) | 1 med bowl | 48 | 2 |
| Keerai thandu Sambar | 1 med bowl | 75 | 3 |
| Salad | 1 med bowl | 30 | 2 |
| Total calories – 353 | Proteins – 13.5 | ||
| 10 minutes walk post-lunch + 1 cup warm water with lemon / Green tea (no sugar) | |||
| EVENING | |||
| Green tea / Coffee (without sugar) | 1 cup | 35 | 2 |
| Pachai payaru sundal (sprouted green gram) | 1 bowl | 70 | 4 |
| Total calories-105 | Protein-6 | ||
| DINNER | |||
| Samai Khichadi (fox tail / little millet khichadi) | 1 soup bowl | 255 | 7 |
| Thayir pachadi | 1 med bowl | 70 | 1.5 |
| Salad | 1 medium bowl | 30 | 2 |
| Total calories-335 | Proteins-10.5 | ||
| 10 minutes walk post-dinner + 1 cup warm water with lemon / Green tea (no sugar) | |||
| BEDTIME | |||
| Milk | 1 cup | 75 | 2 |
| Soaked almonds | 4 no. | 20 | 3 |
| calories – 95 | Proteins – 5 | ||
| Full day | Total calories 1191 | Total protein 45 | |
This 1200 calorie Tamil diet plan for weight loss will help you lose 3-4 kgs weight in a month. This Tamil diet plan for weight loss is best to be followed along with a 45 minutes workout schedule. You can choose walking, swimming, skating, or any other workout. Please note that the above mentioned Tamil diet plan for weight loss is for reference only.
Along with the above mentioned Tamil diet plan for weight loss, you can follow the below-mentioned tips to lose good weight.
A lot of people are of a view that if they miss a meal / skip a meal, they will lose weight but that is not correct. Instead of losing weight, you end up eating more at the next meal. You would keep thinking about food all the time and will rather gain weight. Just eat right and you should be good. Place your food at 3 hours interval, and avoid anything that you know is not right.
small steps can help in major results sometimes. Getting inactive after meals will only add up on the weight machine. You need to walk for at least 10 – 15 minutes after you finish your lunch as well as dinner. This will not only help in losing weight but also in maintaining your blood sugar levels.
If you shop from supermarkets, you should make a shopping list before you step into such stores. The colorful display of calorie-laden mouth-watering foods will make you forget about your health goals in less than a minute. It is wise to have a shopping list ready and to go by it.
Smart marketing plans can easily fool anyone easily. Just because a particular chakli/murukku is made up of ragi, does not mean that it was not fried and will help you lose weight. Choose wisely. Read labels, pay attention to the ingredients used as well as the process of cooking involved.
It is always a good idea to get support from those who care for you. Let them know about your health goals. if your health goal is genuine and practical, you will get support from each one at home and that will serve as a perfect motivation for weight loss. Take your wife/brother/sister or parent with you on a walk, cook healthy and get everyone to eat the tasty salads along with their foods.
If you are a foodie type, I know how much you love food. The key is not giving up on tasty food, but watching your portion size. I t is a win-win situation where you get to eat tasty food of you like at the cost of minding your portion size.
Instead of having a huge goal of losing 10 kgs in a month, Aim at losing 2 or 3 kgs. This is a practical and achievable goal. Keep trying and at the end of the month rewards your efforts by doing what you like. Go for a movie or a small trekking trip with friends.
Using a diary or a smartphone application to record your walking, any physical activity or food intake will help you in understanding how you are holding up against your health goal and your efforts are helping you out to reach them. These applications also help you in motivating yourself towards reaching your health goal.
The word “OR” does not fit well in between diet and exercise. The combination of both Diet and exercise is the best you can do for achieving your weight loss goal. Only dieting, or, only exercising for weight loss is really not enough.
There are hundreds of crash diets out there and none of them is really healthy to help you achieve your nutrition. These small-term diets will only harm your health and the weight loss is only temporary. Sooner or later it will all come back.
If you are upset or stressed or depressed about anything, go out and solve that problem with poise and calm and do not get carried away with comfort foods. They only end up increasing your troubles and weight.
As mentioned earlier, missing on any meal is not an ideal way to lose weight. Breakfast is the most important meal of the day and is definitely not to be missed. Apart from the nutrition perspective, it is also important to consider that the appetite of a person who misses on breakfast grows up to be enormous and the imbalance in food intake causes nutritional imbalances.
You might be interested in reading –
How to lose weight effectively
Indian gm diet plan for weight loss
I hope this Tamil diet plan (1200 calories) helps in achieving your weight loss goals.
Image : Copyright (c) yaryhee / 123RF Stock Photo
This post was Last Updated on February 19, 2020
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View Comments
Hi,,
Very good article, Luv your explanations and tips. Thanks
:) means a lot ! thank you for reading at dietburrp.
Im in 28yrs old my height is 165cm & weidght 105 which diet plan i follow plz sir give a diet plan for me thank you
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.
I'm 19yr old 155cm height 55kg I'm doing 45 mins exercise morning and evening how I can lose weight mam
you are in your right weight range , if you want to lose further weight , changet he intensity of workout.
I'm 19yr old 4ft and 55kgs I'm doing 45mins exercise in morning & evening and eating only upma for brkfast nd lunch for 1month how I can lose inches in my waist mam
I need a food diet plan for weight loss
https://www.dietburrp.com/diet-services/ check this
Good timing plan
:) thanls for reading at dietburrp
Im 15 year old mam and my height is 5'5",my weight is 55kg . Am i overweight or normal. How much kg should i lose to become fit mam
Ideal Height and weight - https://youtu.be/5Y5Gc1fvn9w
Hi mam I am 13 years old. And my weight is 70 kg. My weight goal is 40. I want loss 30kg.and mam after following this diet will I again gain weight or I will come to my 70 kg?
this is a low calorie balanced diet , so you can follow it , however , more suitable diet plans for your age is mentioned here -
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
Helo mam I'm 19 now I'm 167 cm and my weight is 71 kg my weights are in lower body what are the ways to lose weight
https://www.dietburrp.com/how-to-lose-fat-from-hips-and-thighs/
I have a doubt after c - section and family planning can i follow this diet and reduce my tummy bulge. My baby is three years old now.please reply. I'm sometimes suffer from smelly farts.
yes you can ... please check this - Gas and Indigestion - https://youtu.be/9ELDNYNwtoc