Vegetarian Diet
1200 Calorie Vegetarian Diet Plan For Clean Eating
At first glance, a 1200 calorie meal plan might seem like a big number. Do you know that we consume around 1500 calories daily, or sometimes a lot more than that? These days, various diet plans are available for healthy and quick weight loss. Depending upon your overall health, urge to lose weight, eating habits, age, and your daily physical activities, you should choose the best 1200 Calorie Vegetarian Diet plan to lose weight.
As a result of the increasing awareness about how killing animals is destroying the biodiversity of our earth, billions of people are showing interest in vegetarian diets. Vegetarians do not eat animal flesh (meat, poultry, and fish) while vegans do not consume animal flesh as well as products derived from animals like honey and milk. Lacto vegetarians consume dairy products but do not consume meat, fish, poultry, and eggs. Lacto ovo vegetarians consume dairy products and eggs, but avoid eating meat, poultry, and fish.
Health Advantages of 1200 Calorie Vegetarian Diet
These days, many people avoid eating meat and fish and willingly prefer a low-calorie menu that helps maintain weight and health.
- A properly designed diet plan, even though low in calories, can provide the body with maximum vitamins, minerals, and other nutrients that are required to maintain the overall health.
- As it contains comparatively less fat, the body mass index of the people on a vegetarian diet is closer to the standard BMI than those of the non-vegetarians.
- Cholesterol is responsible for most of the heart problems, and it is abundant in animal products. Consuming fruits and vegetables helps keep heart diseases at bay.
- As the menu includes foods that are very low in saturated fat, it helps keep you fit and energetic.
- It helps lose weight fast without fasting.
- Including lots of fruits and vegetables in meals helps ingest lots of dietary fiber that is essential for digestive health and overall health.
- The body is benefited by the anti-cancer properties of the phytochemicals present in the vegetables. Do you know that the chances of developing any form of cancer are 40% less in vegetarian people?
- A diet, low in calories helps control high blood pressure and diabetes, and helps reverse the effects of these two disorders to some extent. However, these ends can be achieved provided that the diet is designed under the guidance of a physician, and it is accompanied by proper exercise.
- Several types of research throw light on the fact that the life expectancy of the people following vegetarian diets is quite higher than the life expectancy of the people who regularly consume meat.
- The nutritional value of vegetables helps minimize bone loss, and helps prevent osteoporosis.
- This type of diet reduces the risk of having gallbladder or kidney stones.
Diet Plan
To lose weight fast and naturally, you can adopt this 1200 Calorie Vegetarian Diet
- A variety of food items like vegetables, fruits, whole grains, nuts, seeds, legumes, and eggs should be consumed.
- Fatty, sweet, and heavily refined foods should be avoided.
- Only whole and unrefined food should be incorporated.
- Low-fat versions of dairy products should be consumed.
| Type of Food | Servings |
| Fruits (sections, juices, pulps) | 2-3 servings |
| Vegetables (raw, baked, soups, cooked, purees) | 2-3 servings |
| Dairy Products (milk, cheese, butter, yogurt) | 2-3 servings |
| Grains (whole grains, flours, and other products of grains) | 1-2 servings |
| Beans, nuts, seeds, lentils, and eggs | 1-2 servings |
Sample Diet Menu
The figures in bracket indicate the number of calories.
- Breakfast: Unsweetened fruit juice (60), 1 bowl of cereal with skim milk (250).
- Morning Snack: 1 banana/ 1 apple/ 1 orange (100).
- Lunch: Baked potatoes and baked beans with 100 gm of cottage cheese (400), low-fat yogurt (60).
- Evening Snack: Carrots, cucumber, or 1 large mixed vegetable salad (100), unsweetened fruit juice (60).
- Dinner: Rice and peas (430), melon (40)
If you replace a fruit or fruit juice with hard-boiled egg (80) or scrambled egg (90), or if you reduce the quantity of rice, the total calorie count will be approximately 1200. You may have buttermilk or carrot juice which is low in calories. You can adjust the food items according to your choice and availability. Thus, your 1200 Calorie Vegetarian Diet can be successful.
A Lacto ovo vegetarian diet includes vegetables, dairy products, and eggs while refraining from other animal food products. It is a healthy vegetarian alternative that helps in providing the essential nutritional requirements of the body. This article provides some information about the same.
Lacto Ovo vegetarians are those people who are reluctant to consume poultry, meat, and other non-vegetarian foodstuffs but prefer taking plant-based foods, milk, and eggs. The term ‘Lacto-ovo vegetarianism’ is derived from the Latin words for milk (Lacto), egg (ovo), and vegetables (vege). Consequently, a Lacto ovo vegetarian diet comprises a wide range of vegetables, along with eggs and dairy products. It is the most frequently opted vegetarianism in the United States.
Another vegetarian type is the Lacto-vegetarian, wherein an individual consumes only dairy products and vegetables, but not eggs and animal products. On the contrary, those who have lactose intolerance problems prefer to be ovo-vegetarians. That means consuming a regular diet that consists of eggs and vegetables (without milk). Among all these types of vegetarians, Lacto-ovo vegetarianism is the most preferred alternative.
Most people think of becoming a Lacto vegetarian while converting from non-vegetarian food habits to a vegetarian diet. This diet can be the best alternative to provide a balanced nutrient to the body, under the condition that one should understand the right food items to be included in the regular diet plan.
Lacto Vegetarian Meals
To help you, we came up with this Lacto ovo vegetarian food list. The following is a guideline, which you can refer to while planning the food menu for your Lacto ovo vegetarian diet.
Breakfast for Lacto Ovo Vegetarians
For all, breakfast is the most important meal of the day. Foodstuffs that can be included are pancakes, whole-grain toast, pancake syrup, orange, cottage cheese, margarine, and skimmed milk (or coffee). The number of servings may vary depending upon the calorie intake and/or one’s body requirements.
Lunch In Lacto Ovo Vegetarian Diet
In lunch, one can have heavy food items, of one’s own preference for the Lacto ovo vegetarian diet. Ideal foods for lunch are vegetable soup, processed cheese, sesame crackers, mushroom, cucumber, and tomato salad with regular salad dressing. One can also include baked apple (or fruit salad) and iced tea (without sugar).
Dinner for Lacto Ovo Vegetarians
Taking a light dinner is always good for health, rather than consuming a heavy meal before bedtime as a Lacto vegetarian. One can include the main menu with fruits and whole-grain bread. In addition, one can have an omelet, egg whites, fresh fruits, pudding, baked cheese, margarine, and collard greens.
Snacks for Lacto Ovo Vegetarians
For snacks, one can have raisins, peanuts, and other dried fruits that are enriched with nutrients. One can also incorporate whole-grain roll and buttermilk in evening snacks. Or simply, go for the conventional snacks menu, which includes a glass of milk and one boiled egg.
An Overview of Lacto Ovo Vegetarian Diet
Consuming eggs and milk helps in making up the protein, lecithin, and calcium requirements of the body, which may lack in a vegetarian diet. But, incorporating too much of eggs and milk in the diet is harmful, as these food items contain high amounts of fats and cholesterol. Thus, the basic logic behind this vegetarian diet is to balance the amounts of eggs, dairy products, and vegetables.
Overall, it is considered as a dietary therapy for people who have certain medical problems or ones who just want to eat healthily. It is opined that this diet is beneficial for people with heart diseases, obesity, high cholesterol, hypertension, and anxiety. Hence, very often, one may come across medical data, suggesting that the affected people with these health problems make dietary changes, and opt for this vegetarian diet.
There are various products in the market (for example, the Parmesan cheese) that is derived from animal sources. Thus, in the case of those who opt for this diet plan, one should make sure to check the food levels before including them in their meal plan. Furthermore, one should educate and prepare themselves for this diet in order to gain various Lacto ovo vegetarian benefits. Moreover, to avoid making this diet monotonous, one can try out different Lacto ovo vegetarian recipes.
According to Dr. McDougall, it is the diet that controls your destiny and not the ‘genes’. This Buzzle article reveals the secret of the McDougall Program and tells you all about this ultimate diet therapy, that works great for both ill-health and excessive weight gain. You can even get the McDougall diet book for details.
Did You Know?
It is believed that the concept of vegetarianism was first introduced by the people of ancient India. Even today, Indians make up more than 70 percent of the world’s vegetarian population.
According to Dr. McDougall, the human body is meant to be healthy. But what we see in society is exactly the opposite. Health disorders like obesity, high blood pressure, diabetes, heart diseases, joint pain, etc., are quite common, and people cannot live without medicines. In fact, the human body does not need any drugs and surgeries. It just needs a healthy diet and regular exercise.
Dr. John A. McDougall suffered a massive stroke when he was 18. After completing his studies, when he noticed that most of his senior patients from South-east Asia who consumed rice and vegetables were thin and fit as compared to their children and grandchildren who followed modern an American diet, he started following a vegan diet (avoiding animal products). As he realized that there exists a strong connection between the health of a patient and his dietary choices, he developed a new theory and designed a new diet, which is now known as the ‘McDougall Diet‘.
Basic Dietary Principles of Dr. McDougall Plan
✦ The human body is designed to digest natural foods. So, modified or concentrated foods should be avoided. For example, corn on the cob is a natural food, but corn oil is a concentrated food (taking into consideration the number of corn ears that we would have to eat to get one tablespoon of oil). According to Dr. McDougall, animal products also belong to the category of concentrated food.
✦ Our bodies can store food for future use. It can withstand the times of famine when there is a scarcity of food. But it cannot handle the stress generated by overeating. Constant feasting is a characteristic feature of Western culture. It leads to excessive consumption of food and excess food storage. This eventually results in excess weight and various diseases. So, diet control is crucial for a healthy life.
The McDougall Program
Dr. McDougall launched his first diet program in 2002. Since then, his diet programs are gaining popularity all over the world. During a 10-day live-in program, patients get valuable information on how to change their diet and lifestyle through lectures by Dr. McDougall and other health professionals. There, they follow a vegetarian diet (food is unlimited). The importance of regular exercise is also conveyed to them. The program called ‘McDougall Program for Maximum Weight Loss’ is quite popular. There is a 3-day Advanced Study Weekend Program and a 3-day Intensive Program as well. You can choose one from the variety of programs available.
Several patients have been benefited from these programs. Some have tried the McDougall Diet for maximum weight loss, while others have tried it for fast recovery from chronic diseases. Heart disease researcher Dean Ornish also has recommended the diet. Many people who have attended the programs say that they help regain control of health and appearance. Most of the information is available free on Dr. McDougall’s website, for example, the list of foods to avoid and possible substitutes, list of easily available fruits and vegetables, list of starchy staples, how to track your progress, etc.
The Secret of the Dr. McDougall Program
✦ According to Dr. McDougall, starches such as potatoes, rice, and corn should be the main part of our diet, as they provide us with energy and quality nutrition. They also keep us satiated and help prevent overeating.
✦ You can add various fruits, vegetables, plant-based whole foods, and your favorite sauces and seasonings to the main dish. Plant foods contain numerous health-promoting nutrients, like antioxidants, phytochemicals, vitamins, and minerals.
✦ When on the diet, you are not allowed to consume high-fat plant foods like avocado, nuts, nut butter, olives, seeds, and soybean products. But afterward, you may consume them occasionally.
✦ Don’t add any vegetable oil to your food. Use Teflon, Silverstone, or silicone-coated pots and pans. You can add water, mashed banana, or applesauce for moisture.
✦ Avoid all animal foods like milk, butter, yogurt, ice cream (all dairy products), eggs, meat, mayonnaise, fish, etc., as they provide an excessive amount of harmful fats. Consumption of excess fat leads to elevated blood cholesterol levels which damages the arteries. Eventually, this results in heart disease and stroke.
✦ Don’t consume white (refined) flour, white rice, coconut, chocolate, refined and sugar-coated cereals.
✦ Try to avoid coffee, decaffeinated coffee, colas, alcoholic drinks, aerated drinks, and black teas. Drink plenty of mineral water or seltzer (flavored or plain).
You might think that you are left with a limited variety of food. But you will be surprised to see that McDougall diet books, newsletters, and website contains over 2,000 recipes! The website presents a 10-day meal plan with recipes and a grocery list too. There are also the McDougall diet snacks for you to enjoy. They claim that a low-fat vegan diet helps treat and prevent degenerative diseases.
Pros
✦ The program is so designed that it helps eliminate the root cause of a disease. It promotes both prevention and healing.
✦ You don’t have to count the calories or limit portions. There are no limits on the amount of food you can eat. In fact, you are encouraged to eat until you feel satiated.
✦ The low-fat, high-fiber foods that are incorporated in the diet promote easy weight loss.
✦ Although the program focuses on diet, it also lays emphasis on the fact that exercise is an equally important part of a healthy lifestyle. Regular exercise not only helps maintain health, but it also helps alleviate depression.
✦ Most of the information is available free. It is an easy-to-follow diet. Getting an individualized plan is also possible and affordable.
✦ It doesn’t have any side effects.
Cons
Although many people recommend this diet, there are some who criticize it badly.
✦ It could be very challenging for those who consume meat regularly, or for those who can’t avoid meat completely.
✦ Dietitians say that good fat plays an important role in metabolic functions. So, consuming a very low amount of fat can prove to be harmful to health.
✦ Those who follow a vegan diet need to take vitamin B12 supplements, as plant foods do not provide this vitamin. B12 deficiency can lead to anemia, weakness, and various other health problems.
✦ The diet cannot help build strong muscles. It does not provide enough protein.
✦ Dieters may find it difficult to avoid dairy products, chocolate, coffee, etc.
✦ According to some researchers, fossil records show a decline in human health and stature at the start of agriculture. They say that when there was no agriculture, human beings who ate meat and fish were quite healthy. The history of human evolution throws light on the fact that there were no vegan cultures at all. Therefore, more research is needed to prove the benefits of a vegan diet.
Our Verdict
So now you would ask does the McDougall Diet work? Well, regular exercise, stress-free lifestyle, sound sleep, good eating and sleeping habits (for example, avoiding late-night parties and heavy dinners, not skipping breakfast, fixed timings for lunch and dinner, etc.), and a low-calorie healthy diet are all essential if you want to lead a healthy life. Diet is just a part of a healthy lifestyle. The McDougall Diet, designed by a doctor himself, can definitely help lose weight and regain health, provided you lead a healthy lifestyle. Within 10 days, you will feel the difference. You will emerge with a new positive and healthy self-image.
You will understand what it means to be full of life and spirit. There is no harm trying it out. We totally recommend the McDougall program for maximum weight loss. There are many Dr. McDougall diet success stories including diabetes patients. If you are concerned about your looks, you can also follow the dr McDougall clear skin diet.
Whether you can follow a vegan diet throughout your life depends upon you, because following a strict diet and exercise program requires willpower effort. You can also research the Zen Monk Diet and see if that is compatible with you.
Lacto Ovo Vegetarian Diet; Everything You Need To Know
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