Can You Lose Weight Eating 100 Grams Of Carbs
After documenting all my meals, calculating all the calories and macros, taking pictures, and writing out my shopping list for the last 30 days, I’m finally ready to share it! 30 day, 1200 calorie meal plan with each day over 100 grams of protein. Grab this meal plan and reach your weight loss goals now.
Creating a calorie deficit is the only effective way to lose weight and reach your goals. Especially if you are already eating mostly healthy and exercising. Your weight might hit a plateau for a very long time until you cut your calories sufficiently to lose weight.
Losing the “last 10 lbs” for me required me to get down to 1200 calories, and weigh and measure everything I ate! And even then, it still took several months of consistency to get to my goal.
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1200 calories happens to be the calorie threshold most people would agree would create an appropriate deficit, while still meeting your micronutrient needs.
You don’t have to drop to 1200 calories forever. After you lose weight, you can gradually increase calories and still maintain your weight loss. I’ve been able to maintain my weight loss at 1500 calories without gaining weight.
Following a meal plan, or having a pattern for my meals has helped me and thousands of people lose weight. Following a meal plan eliminates the focus on food, and the fatigue of decision making. I find, I’m more likely to have discipline when I’m not focused on what I should choose for my next meal. This 1200 calorie meal plan helps you to stick to a calorie deficit and reduce the amount you have to think about what you are going to eat.
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If you eat healthy, whole foods, and lots of fruits and vegetables, 1200 calories can actually be quite satisfying! Making sure to get 100 grams of protein each day has been a game changer in helping to control my appetite.
In my 1200 calorie meal plan (that you can buy here), there’s a “full day of eating” page for all 30 days in the meal plan. That way you can get a quick look at the meals and their calories. Each day is 1200 calories and over 100 grams of protein.
MY MOST IMPORTANT TIP: If there is a particular day you like, then I HIGHLY recommend putting that day on REPEAT. In fact, I repeat the same meals (especially breakfast, lunch, and snack) several days at a time, until I use up all the food for those meals, and then I move on to another day for breakfast, lunch, and snack. I always rotate my dinners though.
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So start with this one: DAY 1, and eat the same food for the rest of the week! Then, tell me how you feel. I’d love to hear from you.
In my 30 day meal plan, I have a full day of instructions for all 30 days, like the one below. That’s 120 meals and recipes with calories and macros for each meal, and for each day!
Included in my 30 day meal plan is this calendar of the FULL 30 days of 1200 calories each day. If you see a meal you want the recipe for, you’ll want the full meal plan! Print this page of the plan, and put it on your fridge!
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I hope that this 1200 calorie meal plan is helpful for you! Let me know which of the meals were your favorite!
Amy Roskelley, Bsc. MBA, ACE, AFPA, IAP, IPEis a health & fitness professional with a Bachelors of Science in Community Health from BYU. Masters of Business (University of Utah) Certified Personal Trainer (ACE), RRCA Running coach, Certified Personal Chef (IAP), and Certified as a Nutrition & Wellness Consultant (AFPA), Certified Mind, Body, Eating Coach. (IPE)
She is the creator of many low calorie recipes author of weight loss books. Mother of 3, runner, and NPC Fitness competitor.This article was co-authored by Melody Sayers, MS, RD, NASM-CPT and by staff writer, Dev Murphy, MA. Melody Sayers is a Registered Dietitian and NASM (National Academy of Sports Medicine) Certified Personal Trainer. She is the owner of Elevate Your Plate®, a private nutrition counseling and personal training practice, focused on an evidence-based, individualized, realistic, and results-driven approach to improving one's health. With over 8 years of experience, Melody has worked in both the private and public health sectors, helping both individuals and communities achieve milestones in managing their weight and preventing disease. She currently holds a Certificate in Adult Weight Management and a Master of Science in Nutrition, Dietetics, and Food Science from the California State University - Northridge.
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Whether you’re trying to bulk up or slim down, incorporating more protein-rich meals into your diet is a great way to get healthier and meet your fitness goals. 100 grams of protein may seem like a lot to fit into your daily diet, but with a little planning, it’s simple! We’ve developed a handy guide to incorporating more protein into your diet, including sample meal plans for vegans and carnivores alike. Check it out below.
Thanks for reading our article! If you’d like to learn more about protein intake, check out our in-depth interview with Melody Sayers, MS, RD, NASM-CPT.
This article was co-authored by Melody Sayers, MS, RD, NASM-CPT and by staff writer, Dev Murphy, MA. Melody Sayers is a Registered Dietitian and NASM (National Academy of Sports Medicine) Certified Personal Trainer. She is the owner of Elevate Your Plate®, a private nutrition counseling and personal training practice, focused on an evidence-based, individualized, realistic, and results-driven approach to improving one's health. With over 8 years of experience, Melody has worked in both the private and public health sectors, helping both individuals and communities achieve milestones in managing their weight and preventing disease. She currently holds a Certificate in Adult Weight Management and a Master of Science in Nutrition, Dietetics, and Food Science from the California State University - Northridge. This article has been viewed 19, 780 times.
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The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.The world of weight loss is a very complicated one. There’s all sorts of diets, plans and routines that you’re supposed to follow — and frankly, a large element of nonsense too.
But it doesn’t have to be. I mean, let’s consider a first principles approach to weight loss. Picture the human body as a lump of energy. According to the law of conservation of energy:
The total energy of an isolated system remains constant—it is said to be conserved over time. Energy can neither be created nor destroyed; rather, it transforms from one form to another.
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Our bodies are not isolated systems — we have energy coming in (when we eat/drink) and energy going out (for basic metabolism, exercise, etc.). However, if we just track both of those things, we should be able to accurately control the weight we lose / gain (since weight
The beauty of this approach, if it works, is that you can eat whatever you want. Bite the fatty backside of a bison if you like, a calorie is a calorie! Instead of focusing on the type of food, we focus on the caloric content (which is more directly influenced by the portion size).
First, I found my Basal Metabolic Rate (BMR). That’s how many calories I’ll burn a day even if I never get out of bed. It’s the energy my body consumes to stay alive.
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I convert (Cal_) into grams by dividing by 9, since 1g of fat is equivalent to 9 calories. That tells me how much weight I lost on a particular day.
Note that this does assume that your body absorbs 100% of the calories you eat, which is not true. The calories you eat represent a ceiling — but a good chunk of the food you eat doesn’t get absorbed, and well - passes right through!
And to make this all easier to track, I also setup a Google Form which I used to fill in the calories I consume/use every day:
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Everytime I eat something (or do some exercise), I log it in … and the sheet is updated automatically. At the end of the day, I throttle my calorie consumption to ensure that there’s always a net loss of 100g or so of body weight.
The expected weight is 75.0kg as of today, but my actual weight (when I first wake up in the morning) is 74.5kg!
I’m going to keep this experiment going for another month or so until I hit the 70kg range, which I think would be ideal. I’ll make sure to share more details around the specifics of how I accomplished this, and tips you can use to do the same once I’ve got a firm grip of things (say in a month or so).
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Because I’m such a great guy, I’m sharing the Google Form & Google Sheet templates that I used to track my progress:
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