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These meal plans combine the advantage of a low-carb approach with a low calorie meal plan. A 2011 study showed that eating a low-carb diet can help reduce hunger, which is essential if you are following a very low calorie plan of 1200 calories per day. To follow this plan, divide your allotted 1200 calories into three meals of 300 calories each and three snacks of 100 calories each. The diet relies on lean protein, berries, and vegetables as well as the use of cooking spray.
If you decide to make other substitutes, bear in mind you will need to reduce the portion size of some items because of differences in calorie counts. Did you know that 27 million Americans are currently suffering from heart disease in the U.S.?
When it comes to your diet, there are some general rules to follow to help reduce the risk of heart disease. Limit your meat intake to 6 ounces of lean meat a day which are lower in cholesterol and saturated fat while still providing valuable protein that your body needs. Add blueberries to your favorite breakfast –oatmeal, whole wheat cereal with skim milk or low-fat yogurt. For a leisurely Saturday or Sunday morning brunch, whip up some blueberry oat pancakes with maple yogurt.
Make a hearty chicken chili, mixing white beans and chicken to give you the protein you need with less fat. About Author: Jake Roberts is a professional blogger that enjoys providing consumers with culinary advice.
Set at 1,200 calories and under 25 grams of carbs per meal, this plan is considered very low-calorie and moderately low-carbohydrate.

These two strategies together can accelerate weight loss, helping you achieve quick results. If you can see results for your efforts while experiencing minimal hunger, you are more likely to stick to the plan and less likely to stray down paths with foods higher in calories.
In many cases, the meals listed below have lower effective carbohydrate counts because fiber is counted as a carbohydrate as far as nutritional information goes, but it does not affect blood sugar the way other carbohydrates do. Feel free to mix and match for a meal plan that will maintain you at around 1,200 calories per day with low carbohydrate counts. A tablespoon of oil or butter contains up to 120 calories, calories you cannot afford to add, if you are sticking to the 1200 calorie plan. An online calorie counter and reading food labels can help you make good choices while staying within the calorie limit using low carb foods. Combining low calorie options with foods low in carbs can help you achieve your weight goals that much quicker. A few tweaks to your diet and lifestyle can prevent you from becoming this statistic or at least turn things around. Trade-in refined grains for whole grains with fiber and nutrients to help lower cholesterol. Blueberries contain antioxidants that help lower “bad” cholesterol, blood sugar and help fight inflammation. This recipe has just 12 grams of fat and is made with cottage cheese and Greek low-fat yogurt that contrast with the texture of the rolled oats (ref 4). Top the spinach, or watercress, with chicken, strawberries, chopped walnuts and homemade citrus salad dressing.
Cut 25 grams of fat than typical nachos with baked corn tortilla chips, low-fat refried beans and reduced-fat cheese.

Salmon is a superfood that is packed with omega-3s to help reduce “bad” cholesterol and reduce blood clots. Add to cilantro, olive oil, onion, cumin, low-sodium chicken broth and chipotle chiles in adobe sauce.
It's important you eat at least 1,200 calories per day in order to support your body's basic metabolic needs. The best way to ensure you are adhering to calorie and carb counts is by weighing your food on a kitchen scale or measuring it carefully. Variety helps ensure you do not become bored with your diet, and eating a variety of foods across the spectrum of color will ensure you get all of the vitamins and minerals you need. Because vegetables, particularly leafy greens, are low in both carbohydrates and calories, they figure strongly into these meal plans. Add fish rich in omega-3 fatty acids into your diet because those are known to reduce blood pressure and cholesterol levels.
Watercress is linked to reducing your risk of breast cancer and is packed with more iron than spinach. In order to maximize nutritional intake, the 1200 calorie low carb meal plan leaves no room for empty calories.

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