7 Day 1200 Calorie Meal Plan

A great diet for weight loss is the 1200 calorie diet. It's not for everyone though. Small framed women who are not too active can use the 1200 calorie diet. Those who are taller, weigh more, or have more activity may need to eat more than 1200 calories. In this post, I thought it would be nice to formulate a mock 1200 calorie meal plan.

Monday

Breakfast: 2 eggs, 1 cup of cooked oatmeal sweetened with stevia (306 calories)

Snack: Banana (100 calories)

Lunch: Grilled chicken salad made with grilled chicken breast, 2 cups lettuce, your choice of vegetables and light ranch dressing (350 calories)

Dinner: Bowl of beans and rice 1 cup of each (451 calories)

Total calories: 1207

Tuesday

Breakfast: 1 cup plain yogurt (no added sugar) with 1 chopped banana (249 calories)

Snack: Apple (70 calories)

Lunch: 2 cups chicken and veggie stir fry (264 calories)

Snack: 1 tablespoon natural peanut butter with 1 banana (190 calories)

Dinner: Baked chicken breast with 1/2 cup of rice and 2 servings of veggies (430 calories)

Total calories: 1203

Wednesday

Breakfast: 1 egg, 1 banana, half cup of cooked oatmeal (253 calories)

Snack: 1 cup of grapes (62 calories)

Lunch: 1 cup tuna salad (383 calories)

Snack: plain Greek yogurt 1/2 cup with 1 tablespoon raw honey (132 calories)

Dinner: Cod fish with 1 cup of rice and 1 serving veggies (425 calories)

Total calories: 1255

Thursday

Breakfast: 2 eggs, 1 cup cooked oatmeal with stevia (306 calories)

Snack: 2 cups grapes (124 calories)

Lunch: 2 cups chicken and veggie stir fry (264 calories)

Snack: 2 apples (140 calories)

Dinner: Grilled chicken, 2 cups of lettuce, your choice of veggies, and lite ranch dressing (350 calories)

Total calories: 1184

Friday

Breakfast: 1 cup plain yogurt with 1 tablespoon raw honey and 1 apple (283 calories)

Snack: 1 banana (100 calories)

Lunch: Baked chicken breast and 2 servings of veggies (301 calories)

Snack: 1 apple (70 calories)

Dinner: 1 cup beans with 1 cup rice (451 calories)

Total calories: 1205

Saturday

Breakfast: 1 banana, 1 egg, 1/2 cup cooked oatmeal (253 calories)

Snack: 1 cup grapes (62 calories)

Lunch: Cod fish and 2 servings of veggies (259 calories)

Snack: 1 banana (100 calories)

Dinner: Grilled chicken, 1 cup rice, 2 servings veggies (507 calories)

Total calories: 1181

Sunday

Breakfast: 2 eggs, 1 cup cooked oatmeal with stevia (306 calories)

Snack: 1 banana (100 calories)

Lunch: 2 cups chicken and veggie stir fry (264 calories)

Snack: 1 cup grapes and 1 banana (162 calories)

Dinner: Grilled chicken, 2 cups of lettuce, your choice of veggies, and lite ranch dressing (350 calories)

Total calories: 1182

Average calories for the week: 1202

As you can see, some days go slightly over 1200 calories and some days are a little under 1200 calories, but it all evens out to an average of 1202 calories per day for the week.

12 Best Weight Loss Snacks To Eat

When you are trying to lose weight, it's important to know what foods to eat. There are certain foods that make you gain weight, and other foods that increase your metabolism and help you lose weight. These weight loss foods will help keep your blood sugar stable, and you will notice your appetite won't be as ravenous as before.

Here are some snacks you can eat for weight loss:

• Almonds
• Oatmeal
• Raspberries
• Grapefruit
• Yogurt
• Apples
• Pistachios
• Berries
• Bananas
• Watermelon
• Citrus fruits
• Dark chocolate

Of course you should use portion control when eating snacks and do your best not to go overboard. Measure and count your calories or macros (depending on your diet). But when you eat these foods, you will notice that you aren't as hungry.

These foods contain nutrients that your body is craving. They also have fiber and protein which will keep you full for longer than if you went for a bag of chips instead. These are whole foods, not processed junk so they will not slow down your metabolism or make you store fat. They will actually help prevent fat storage and give you lots of good energy to get through the day.

How Often Should You Snack On A Diet?

How often you should snack depends on which diet you choose. If you are eating a certain amount of calories, break them up into 3 meals and 2 snacks at designated times. Then you will be less likely to experience extreme hunger.

A 1200 calorie diet can be broken into 3 meals of 300 calories and 2 snacks of 150 calories each. A schedule may look like:

1. Breakfast: 300 calories at 8 a.m.
2. Snack 1: 150 calories at 10 a.m.
3. Lunch: 300 calories at 12 p.m.
4. Snack 2: 150 calories at 3 p.m.
5. Dinner: 300 calories at 6 p.m.

When you are on a diet, snacking is so important. If you are too hungry all the time, it will just lead to eventually overeating. Allow yourself to have some snacks here and there while dieting. These are great snacks to choose. Always keep a good stock of these foods in the house so that you aren't tempted to eat anything that's bad for you.

Lose Weight Eating Fruit

Photo by Joanna Kosinska on Unsplash

In this post I will discuss how to lose weight eating fruit. Losing weight with fruit is delicious and easy. After the holidays many of us are looking for ways to cleanse, detox, and lose weight. Fruit is very cleansing, so in this post I will give you a few ways to use fruit for weight loss.

Diet #1: Replace a meal with fruit

Choose one meal a day and replace it with one serving of fruit. For example instead of your regular breakfast, have one banana. Then go about your day as normal and have your usual lunch and dinner for the day. You don't have to pick breakfast though. You could have a normal breakfast, but have a serving of grapes for lunch, followed by your normal dinner. All you have to do on this diet is replace one full meal with one serving of fruit. This is an easy way to cut calories without even counting anything.

Diet #2: Replace all sweets with berries

In this diet, you can have all your normal meals but do not have any sweets. Replace all cokes, cakes, cookies, etc with a serving of berries instead. I chose berries because of the cleansing properties and antioxidants. Your health would improve and you would detox. This diet plan is best for someone who is addicted to sweets and eats them every day. This is to help break that addiction and get you eating healthier foods. You can choose strawberries, cherries, blackberries, blueberries, etc. All of these are filled with vitamins, minerals, and antioxidants.

Photo by Bruna Branco on Unsplash

Diet #3: Fruit Cleanse

This diet is not for the faint of heart. You will be replacing all food with fruit for 3 days. This is a fast way to lose weight, cleanse, and detox. Make no mistake, it is HARD. If you have processed food and caffeine addictions you will suffer. Just try to have enough fruit around that you can grab some whenever any detox symptoms come along. Choose many different kinds of fruits. Include lots of berries, citrus, bananas, melons, etc. Try to have a large variety. As for drinks, only have water and nothing else. Only do this for 3 days at a time. If you need more weight loss after 3 days, choose one of the above diets to continue. You can repeat this 3 day fruit cleanse once or twice a month.

You will need to count calories and make sure that you are eating plenty of fruit. Do not under-eat during the fruit cleanse.

So I hope this post helps anyone who is trying to start off the new year in a more healthy way. Tomorrow is New Year's Day and I know many of you want to lose weight. To lose weight eating fruit is very easy and fun, and I hope this gives you some ideas to incorporate fruit in your diet.

Burn XT diet pill review

This is a Burn XT diet pill review. I've been taking Burn XT for a couple of weeks now and want to give my full review of what I think about this diet supplement and if it works or not.

Ingredients List:

• Acetyl L-Carnitine HCL
• Green Tea Leaf extract 
• Caffeine Anhydrous
• Capsimax Cayenne Pepper Fruit extract
• Bioperine Black Pepper Fruit extract

As you can see, it has some ingredients there that are proven to boost the immune system and help you burn more fat.

Personally, I experienced a lot less hunger. It was a very good appetite suppressant. I did not feel hungry for most of the time, and usually I am pretty hungry throughout the day. I could tell that the diet pills were working because I also felt like my metabolism were higher as I was sweating more. I did not change my diet or exercise while on these diet supplements.

What I also noticed while taking these fat burners is that it came with side effects. If you are used to having a lot of caffeine, you will probably be just fine. There are two forms of caffeine here: one from the green tea, and then there is just extra caffeine added to it. Caffeine is known to raise metabolism but it is a stimulant so it may cause nausea, jitters, fast heart rate, and trouble sleeping in some sensitive people. 

While taking this product, you should be able to avoid side effects if you are either used to lots of caffeine, or burn off the extra energy somehow. You could exercise to help you burn off the excess energy that is caused by the caffeine and that would help lessen the side effects. Don't take these pills in the evening when you are 4 to 6 hours from bedtime as they may cause trouble sleeping.

In 2 weeks, I lost 5 lbs using Burn XT. I am sensitive to caffeine though, so I would not continue using the product in the future for that reason. But if you are used to caffeine and want to try it, it may be worth a try.

I hope this Burn XT diet pill review helps you if you were considering taking it and needed more information.

10 Best Diet Pills 2018

In this post, I want to let you know what are the top 10 diet pills 2018. I give a short review, including some of the main ingredients and what kind of results can be expected with each one.

1. Burn XT: This diet pill has 2,626 customer reviews on Amazon with an average of 4.5 stars. It contains green tea extract, cayenne pepper, and caffeine among other ingredients. Green tea extract has proven fat burning qualities, but it also has many other health benefits such as cancer prevention and anti-aging effects. Cayenne pepper is known to boost metabolism and increase circulation. In the customer reviews, 86% of people have rated this diet pill at 4 stars or better. One of the top reviewers claimed to have lost 8-10 lbs within 3 weeks using this product.

2. Skinny Gal Thermogenic: This diet pill has 3,708 customer reviews on Amazon with an average of 4 stars. It contains garcinia cambogia, african mango, sunflower oil, white kidney bean, raspberry ketones, green coffee bean extract, among other ingredients. All of these ingredients have been proven in studies to be effective at aiding in weight loss. In the customer reviews, at least 81% of people rated this diet pill with 4 or more stars. One top reviewers claimed to have lost 14 lbs in a month with the help of this supplement.

3. Schwartz Garcinia Cambogia: This diet pill has 3,259 customer reviews on Amazon with an average of 4 star rating. The main active ingredient in this diet pill is 1500 mg of garcinia cambogia extract. In the customer reviews 80% of people have rated this diet pill at 4 stars or better. Some have claimed to lose 14 lbs in a month on this diet supplement. Garcinia cambogia is a proven appetite suppressant that helps with burning fat.

4. AtraFen Elite: AtraFen Elite has 1,865 customer reviews with an average of 4.5 stars rating. 83% of customers have rated this product with 4 or more stars. It contains raspberry ketones, african mango, acai fruit, green tea, resveratrol, apple cider vinegar, kelp, and grapefruit. One reviewers says they lost 11 lbs in one month on this supplement.

5. Naturewise CLA 1250: This product has 16,649 customer reviews with an average of 4 stars rating. 84% of customers have rated this product 4 stars or better. It contains mostly safflower seed oil at a dose of 1250 mg. Safflower seed oil has been studied at this dose to effectively provide weight loss results. One of the top reviewers says she lost a whopping 50 lbs in the 4 months she's been taking this product.

6. Alli: This diet pill has been around for years now. It's called alli. On amazon it has 2,931 customer reviews with an average of 3.5 star rating. 76% of customer have rated alli with 4 or more stars. The fact that it is FDA approved helps it gain credibility. The pills contain a patented fat blocker called orlistat. The one down side of alli is that you do need to watch your diet in addition to taking the pills, or you can expect to see very minimal weight loss and may suffer from some side effects. One of the top reviewers has lost 60 lbs on alli, but cautions everyone to "never trust a fart." This is because alli will flush dietary fat out of you, which may cause accidents if you are eating too much fat.

7. Lean PM: LeanPM is a fat burner that helps you lose weight in your sleep. It has 1,465 customer reviews with an average of 4.5 stars rating. It contains green tea extract, bioperine, and 5-HTP, among other ingredients. 84% of customers have rated this product with 4 or more stars. One top reviewer claims to have lost almost 15 lbs in 3 weeks with the help of this product.

8. VitaRaw Apple Cider Vinegar: This product is an all natural fat burner and contains apple cider vinegar, aloe vera leaf, astragalus root, cayenne pepper, and coconut milk powder. The main ingredient is the 1500 mg of apple cider vinegar. This product has 419 reviews with an average customer rating of 4.5 stars. 83% of customers rated this product at at least 4 stars. One reviewer lost 5 lbs in 10 days on the product.

9. Vintage Burn: Vintage burn claims to help you burn fat while also keeping your lean muscle. It contains green tea extract, green coffee bean extract, raspberry ketones, garcinia fruit, among other weight loss ingredients. It has 6,984 customer reviews with an average 4.5 star rating. 86% of customers have rated this product with 4 or more stars. One mom claims to have lost 7 lbs in 3 weeks on this product.

10. Nutratech Orlistol: This is the last product in our top 10 list of 2018. Orlistol by Nutratech has 2,374 customer reviews with an average of 4.5 star rating. 84% of customers have rated this product with 4 stars or more. It contains chitosan, apple cider vinegar, garcinia cambogia, among other weight loss ingredients. One of the reviewers claims to have lost 9 lbs in just a week on this product.

I hope this list of top 10 diet pills of 2018 was helpful for anyone who is comparing products and trying to find the best and most effective diet supplements out there.

Intermittent Fasting For Women: How To Intermittent Fast

Intermittent fasting is a popular and relatively easy way to lose weight that has caught on a lot more in recent years. In this post, I will discuss intermittent fasting for women and how you can pick out the ideal plan for yourself. Before beginning any fasting regimen, discuss it with your doctor, especially those that are on medications.

Photo by Jonathan Pielmayer on Unsplash

What Is Intermittent Fasting?

If you want to start intermittent fasting, it's a pretty easy thing to do. All you have to do is eat during specific times, and not eat during specific times. The part that takes a little bit of planning is the part where you figure out which hours you will fast/eat. This is all an individual choice, and you should take into consideration your work schedule, daily activities, and lifestyle.

If you want to be able to sit down and have a meal with your family at the end of the day, then choosing an eating window that includes dinner hours would be a good idea. If you don't mind skipping dinner, and lunch or breakfast are your big meals, then choosing those hours to eat would be beneficial.

Which Eating Window To Choose

The next step is to choose how big of an eating window you would like. There are a few popular styles of intermittent fasting and these include 16/8, 18/6, 20/4, and OMAD (one meal a day). Women need less calories than men on average, so if you are hoping to do intermittent fasting to lose weight and you do not want to end up counting calories, then a smaller eating window may be right for you. A shorter or more sedentary woman may only lose weight if her ratio is closer to 22/2 or 23/1, which is essentially enough time to only eat one meal and we call this One Meal a Day (OMAD).

Photo by Hannah Busing on Unsplash

OMAD

As stated, OMAD refers to when you consume one meal a day. This is one big meal that contains all of your daily calories to lose weight. It's very popular among those who have a hard time losing weight. If you are short or sedentary, this may be the intermittent fasting option for you.

This diet is a bit extreme and can be hard to handle for days on end. Some people will widen the eating window to be 2 or 3 hours per day instead of just 1 hour. I personally have a hard time eating a large amount of food in one sitting. A lot of people report feeling very tired after their one meal.

16/8

This is when you fast for 16 hours and have an 8 hour eating window. So you day may look like the following:
Day 1: 8 p.m. (stop eating)
Day 2: 12 p.m. (noon) (eat your first meal)
Day 2: 8 p.m. (stop eating)
and repeat.

This type of fasting is basically skipping breakfast and not snacking late at night. The rest of the day is pretty normal. That is why this is a really poplar form of intermittent fasting, because it's pretty easy to start and stick to this diet.

ADF

Alternate day fasting is where you fast for 24 hours and eat normally for 24 hours. This type of fasting goes by various names, but it's also a pretty popular one among weight lifters. It can be hard for a beginner to complete a 24 hour fast, so if you are just starting out, this may not be the right plan for you. If, however, you enjoy challenges then you may enjoy trying this.

5:2

The 5:2 diet is a diet based on fasting 2 non-consecutive days of the week and eating normally for the other 5 days of the week. It yields slow but steady weight loss for those who follow it. Don't expect to lose quickly. You have to be in it for the long haul. Be patient with this diet. It does work and has been proven to work in studies.

In some cases this diet was found to be easier to stick to long term than calorie restriction. That is because you are essentially only restricting or dieting for 2 days of the week. The other 5 days are lived normally, so people tend to be more satisfied with this diet over all.

19/5

I have the most personal experience with this eating window. I was able to maintain my weight at 115 lbs and eat whatever I wanted to while I was doing 19/5 intermittent fasting. This is what personally worked for me in the past. It may not be for everyone. That's why I suggest playing around with the schedule and trying different ones before settling into an intermittent fasting schedule.

Which Intermittent Fasting Schedule To Choose?

My suggestion is to play around with the larger eating windows for some weeks. If you aren't losing weight or just not losing as quickly as you deem necessary, then just play with tightening the eating window until you reach a good place where you are losing weight in a consistent manner.

A typical schedule for a woman who wants to eat dinner with her family might be fasting from 8pm to 4 pm the next day, and then having a 4 hour eating window from 4pm to 8pm where she may be able to fit in a meal and a couple of snacks, or 2 meals. If you work a night shift job, intermittent fasting can be even more confusing, but just figure out when's the time that you would most like to eat and then have your eating window during that time.

What Can You Eat/Drink While Fasting?

What can I eat/drink during the fasting window? People ask this all the time, and the simple answer is just water. Don't consume anything but pure water. Fasting is an exercise of will power. It's not supposed to be comfortable. We live in a society that is in the habit of ridding themselves of discomfort as soon as they feel it. Get used to the discomfort and soon enough it will not be so hard for you.

I will tell you this: Hunger pangs do come and go. They don't just continue to intensify. You may be ravenously hungry for 30 minutes to an hour at some point in your fast, but then the hunger subsides and you don't really feel hungry for the next few hours. It's typical for people to believe that once you feel hunger start up during a fast, that it will continue to get worse and hurt worse but that is not the case at all. Hunger is largely a mental game.

So I hope this article has inspired women out there and let you know that intermittent fasting isn't just for men trying to bulk up, but intermittent fasting for women can be a great way to slim down.