Diet for 1200 kcal per day. Proper nutrition: menu for the week (1200 kcal)

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A proper nutrition menu for normalizing metabolism and losing weight, compiled for a week, helps you get rid of extra pounds and improve your well-being in the shortest possible time. A healthy lifestyle is gaining fans, but the controversy around PP (proper nutrition) and its features does not subside.

The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms occurs due to the fact that fast carbohydrates, such as cakes and sweet buns, are completely removed from the diet. They are called fast because they are absorbed in a short time, but do not provide useful substances, but immediately go into fat deposits.

Excluding such carbohydrates from the menu gives the body the opportunity to process existing fats rather than accumulate new ones.

Secondly, nutrition occurs in small portions, at short intervals. Thanks to this eating schedule, you always feel full, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.

The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membranes, but it is not recommended to eat them for dinner because of the sugar.

The best time to eat an orange is lunch or dinner. The same goes for other products. Carbohydrates should be eaten in the first half of the day, while vegetables are much healthier for dinner. Fish is well digested in the evening, and you can eat meat for lunch. Thanks to this nutritional pattern, the body can get the maximum benefit from the food it receives.

As a result, all of the above actions accelerate metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis of a beautiful figure

How much weight can you lose with proper nutrition?

Having developed a PP menu for a week for weight loss, you should not expect instant results. It takes time for your metabolism to accelerate. Kilograms lost in the first week - water. Puffiness goes away and proper metabolism is restored. The result also depends on physical activity; the more it is, the faster the process of losing weight goes.

Sudden weight loss is very harmful to health, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely approximately 3-4 kg per month with average physical activity. This activity includes cardio training 3-4 times a week, daily walks lasting 20 minutes or more.

You can increase your weight loss through more physical activity. For example, doing a full strength training session 6 times a week can increase your weight loss by another 2 kg.

It is very important to remember that losing weight is an individual process. The number of kilograms lost depends on the initial excess weight. The larger it is, the faster the weight loss.

And, with each kilogram lost, it becomes more and more difficult for the body to part with its reserves, therefore, the longer you stay on PP, the slower the weight loss process will be.

But this does not mean that healthy eating has stopped working, it means that the body begins to process the last reserves “for a rainy day.” During this period, it is better to put the scales aside and start measuring body volumes, the changes in which can be monitored more clearly.

There are several principles of proper nutrition, so when creating a weekly diet plan for weight loss, you need to take them all into account:

What to avoid while eating healthy

The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:

What foods can and cannot be eaten when eating properly for weight loss

Can:

Possible in very small quantities:

• vegetables containing starch;
• cheese (fat content up to 30%);
• fruits in small quantities;
• cottage cheese.

It is forbidden:

• alcohol;
• corn;
• bakery;
• sugar.

How to make a menu correctly

Before you create a weight loss menu for a week or a month, you need to:

1. Assess your level of physical activity.
2. Calculate the kcal norm for the day.

The level of physical activity can be:

Once the level of physical activity is determined, you can calculate the kcal norm using the formula:

(9.99 * weight in kg) + (6.25 * height in cm) - (4.92 * age in years) -161 * coefficient. physical activity

Sample menu for a week with a daily calorie content of 800 calories

When eating 800 kcal per day, 3 meals a day are provided, no snacks. Cook vegetables and meat without oil. You can stew, steam and bake. Dairy products are low-fat or low-fat.

The PP menu for weight loss for a week at 800 kcal per day is suitable for those who lead a sedentary lifestyle or cannot have a snack every 2-3 hours.

Monday	Morning 249 kcal	101 g cottage cheese
	Day 299 kcal	201 g vegetables + 2 eggs + drink
	Evening 249 kcal	299 g vegetables + 1 egg + glass of kefir
Tuesday	Morning 249 kcal	149 g cereal with milk
	Day 299 kcal	249 ml soup + unsweetened coffee with milk
	Evening 260 kcal	305 g vegetables +99 g red meat + glass of milk
Wednesday	Morning 249 kcal	125 g salad
	Day 299 kcal	203 g stew + 154 g chicken meat
	Evening 259 kcal	148 g fish, stewed with vegetables
Thursday	Morning 249 kcal	Repeat menu from Monday
	Day 299 kcal	230 g salad + 2 boiled eggs
	Evening 239 kcal	208 g stew + 154 g boiled meat
Friday	Morning 249 kcal	106 g cottage cheese with sour cream (20%)
	Day 299 kcal	204 g green borscht
	Evening 244 kcal	154 g cottage cheese + 1 glass kefir with ½ tbsp. l. Sahara
Saturday	Morning 249 kcal	Repeat Tuesday breakfast
	Day 299 kcal	249 g borscht according to PP + 3 rye bread with curd cheese, tomato and herbs 70 g
	Evening 248 kcal	205 g turkey and buckwheat hedgehogs + a glass of kefir
Sunday	Morning 249 kcal	215 g omelet with cheese, tomato and herbs
	Day 299 kcal	230 g stew without potatoes + 143 g chicken fillet + unsweetened coffee
	Evening 240 kcal	152 g meat + 201 g vegetables + glass of milk.

Approximate menu for a week containing 1000 calories per day

The PP menu for a week for weight loss with a daily calorie content of 1000 kcal is recommended for a sedentary lifestyle, as well as for those with a slow metabolism.

This meal plan includes 5 meals.

Vegetables can be steamed, baked and stewed. Adding oil should be avoided.

Dairy products are either low-fat or low-fat.

Monday	Morning 249 kcal	150 g cottage cheese with raisins
	Lunch 99 kcal	99 g fruits or berries
	Day 299 kcal	99 g chicken + 99 g buckwheat without salt
	Afternoon snack 99 kcal	1 boiled corn
	Evening 247 kcal	204 g seasonal vegetable salad
Tuesday	Morning 249 kcal	1 egg + 1 slice of bread
	Lunch 99 kcal	1 cup skim or coconut milk and kiwi smoothie
	Day 289 kcal	201 g diet ratatouille
	Snack 79 kcal	30 g cheese (up to 30% fat)
	Evening 301 kcal	80 g chicken breast
Wednesday	Morning 249 kcal	1 piece of black bread with cheese (curd)
	Lunch 99 kcal	143 g Grapes
	Day 269 kcal	201 g chopped vegetables
	Afternoon snack 90 kcal	Walnut 2 pcs.
	Evening 305 kcal	1 boiled egg
Thursday	Morning 249 kcal	145 g cottage cheese
	Lunch 99 kcal	70 g of any berries
	Day 309 kcal	201 g vegetable soup
		1 glass skim milk
	Evening 279 kcal	146 g salad of stewed zucchini, carrots and sweet peppers
Friday	Morning 249 kcal	154 g oatmeal with skim milk
	Lunch 99 kcal	1 PC. granola bar
	Day 319 kcal	99 g chicken breast + 99 g any permitted side dish
	Afternoon snack 97 kcal	1 piece of rye bread with a thin layer of cream cheese
	Evening 249 kcal	130 g seafood salad
Saturday	Morning 249 kcal	149 g eggs and tomato
	Lunch 99 kcal	1 orange
	Day 279 kcal	201 g green borscht PP
	Afternoon snack 100 kcal	99 g low-fat yoghurt
	Evening 249 kcal	99 g boiled beef
Sunday	Morning 249 kcal	149 g cheesecakes PP
	Lunch 99 kcal	1 apple
	Day 305 kcal	99 g fish + 99 g vegetables
	Afternoon snack 102 kcal	1 glass of kefir
	Evening 249 kcal	99 g chopped fruit

Approximate menu for a week containing 1200 calories per day

The PP menu with a daily calorie content of 1200 kcal is suitable for people with average physical activity. With this diet, it is recommended to increase daily exercise, as well as conduct full training 3 times a week.

There are 3 main meals and 2 snacks. There are no special recommendations, the main thing is to maintain the general principles of proper nutrition.

Monday	Morning 270 kcal	249 g omelette with tomato
	Lunch 139 kcal	½ grapefruit
	Day 280 kcal	143 g fish + 150 g carrot and cabbage salad
	Afternoon snack 150 kcal	several dried fruits
	Evening 287 kcal	249 g seasonal vegetable salad
Tuesday	Morning 284 kcal	249 g oatmeal with berries
	Lunch 149 kcal	1 glass of low-fat cottage cheese smoothie with coconut milk and currants
	Day 286 kcal	99 g boiled chicken + 157 g vegetables
	Afternoon snack 140 kcal	1 cup yogurt
	Evening 305 kcal	201 g baked fish + 141 g any salad
Wednesday	Morning 298 kcal	1 hot Greek sandwich
	Lunch 156 kcal	1 apple
	Day 288 kcal	201 g chicken soup + 153 g cucumber and tomato salad
	Snack 309 kcal	99 g cottage cheese casserole
	Evening 283 kcal	150 g breast (turkey or chicken)
Thursday	Morning 279 kcal	1 oat pancake
	Lunch 149 kcal	1 glass of kefir
	Day 300 kcal	201 g pilaf PP
	Afternoon snack 139 kcal	99 g beetroot and carrot salad
	Evening 306 kcal	99 g beef liver + 99 g any side dish of cereals
Friday	Morning 301 kcal	249 g oatmeal with coconut milk
	Lunch 149 kcal	99 g Rafaello PP
	Day 310 kcal	201 g seafood salad + 1 slice of rye bread
	Second snack 144 kcal	99 g Chinese cabbage and cucumber salad
	Evening 305 kcal	201 g chicken casserole with vegetables
Saturday	Morning 290 kcal	99 g wheat porridge on water + boiled egg
	Lunch 149 kcal	99 g fresh berries
	Day 298 kcal	201 g borscht PP + 1 toast of black bread
	Afternoon snack 160 kcal	99 g low-fat cottage cheese
	Evening 295 kcal	2 eggs + 149 g fresh vegetable salad
Sunday	Morning 294 kcal	1 Oat pancake stuffed with 1 tomato
	Lunch 149 kcal	1 granola bar
	Day 289 kcal	201 g chicken liver with vegetables
	Afternoon snack 139 kcal	99 g fresh vegetables
	Evening 279 kcal	201 g chicken casserole with vegetables

Sample menu for a week with a daily calorie content of 1500 calories

For the most active, a menu of 1500 kcal is suitable. To lose weight with this diet, you need daily exercise. The menu is also suitable for those whose work involves heavy physical activity.

Sample PP menu for 1500 kcal per week for weight loss

The diet remains the same as with the 1200 kcal menu.

Monday	Morning 351 kcal	2 boiled eggs + 1 cucumber + 1 rye bread toast with cream cheese
	Lunch 249 kcal	1 glass banana smoothie with cottage cheese
	Day 351 kcal	2 chicken cutlets PP + 149 g brown rice + 149 g fresh vegetables
		10 pieces. walnuts
	Evening 351 kcal	249 g vegetable salad + 149 g baked fish
Tuesday	Morning 351 kcal	249 g omelet with herbs and tomatoes
	Lunch 249 kcal	1 piece of black bread with cheese (fat content up to 30%)
	Day 351 kcal	149 g durum pasta + 149 g vegetable salad + 99 g beef goulash
	Afternoon snack 249 kcal	1 cup kefir with cinnamon
	Evening 351 kcal	249 g fish and vegetable casserole
Wednesday	Morning 351 kcal	Repeat Monday breakfast
	Lunch 249 kcal	149 g cottage cheese + ½ banana
	Day 351 kcal	201 g chicken soup + 1 toast of whole grain bread
	Afternoon snack 249 kcal	10 cashews
	Evening 351 kcal	149 g turkey + 249 g vegetable salad
Thursday	Morning 351 kcal	249 g porridge on water + 1 boiled egg
	Lunch 249 kcal	149 g cottage cheese casserole with fruit
	Day 351 kcal	249 g ratatouille in the oven with lean meat + 50 g feta cheese
	Afternoon snack 249 kcal	8 dried fruits
	Evening 351 kcal	149 g steamed fish + 249 g cucumber and tomato salad
Friday	Morning 351 kcal	201 g buckwheat, boiled in water + 1 boiled egg
	Lunch 249 kcal	149 g Chinese cabbage roll with cottage cheese
	Day 351 kcal	99 g chicken goulash + 149 g Chinese cabbage salad + 149 g buckwheat porridge
	Afternoon snack 249 kcal	99 g cottage cheese with 1 tbsp. l. jam
	Evening 351 kcal	249 g chicken broth + 2 pieces of brown bread
Saturday	Morning 351 kcal	99 g brown rice, boiled in water + 149 g fresh vegetables
	Lunch 249 kcal	99 g low-fat yoghurt + 1 pear
	Day 351 kcal	277 g okroshka PP + 1 toast of rye bread
	Afternoon snack 249 kcal	149 g cheesecakes, baked in the oven
	Evening 351 kcal	249 g Greek salad + oven-baked meat
Sunday	Morning 351 kcal	249 g oatmeal with water and dried fruits
	Lunch 248 kcal	1 boiled egg + 99 g beet salad
	Day 351 kcal	99 g of porridge from permitted cereals + 99 g of boiled chicken meat + 1 cucumber
	Afternoon snack 259 kcal	1 glass of freshly squeezed juice + 2 PP oatmeal cookies
	Evening 351 kcal	149 g beef + 149 g tomato salad

Recipes for first courses with proper nutrition for weight loss

Green borscht

1. Chop the meat into cubes and cook until fully cooked.
2. Add seasonings to the broth.
3. Add potatoes to broth and cook until tender.
4. Sauté the onion until golden brown.
5. Boil the eggs, cool, peel and finely chop.
6. Wash the sorrel and chop it.
7. Add sorrel, onion, and eggs to the broth.
8. Boil for another 5 minutes. with the lid closed.
9. Let the borscht brew for 15-20 minutes.

Chicken noodle soup

1. Boil the meat in one piece until done.
2. Remove meat from broth.
3. Add seasonings to the broth.
4. Add vegetables to the broth and bring it to a boil. Then put the noodles in there and cook for 5-7 minutes.
5. Cut the chicken meat into cubes and add to the finished dish.

Second courses

Baked salmon with vegetables

1. Remove bones from fish, rinse and dry with paper towel. Place in a convenient container and sprinkle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
2. Separate the broccoli florets and open them.
3. Place marinated fish and broccoli on a baking sheet.
4. Bake in the oven at 201° for 25 minutes.

Meatballs with sour cream sauce

• Minced meat (chicken or turkey) – 399 g;
• ground ginger – 21 g;
• onion (chopped) – 201 g;
• carrots (chopped) – 99 g;
• garlic puree – 10 g;
• sour cream – 99 g.

1. Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
2. Lightly fry the meat balls in a dry frying pan.
3. Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
4. Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.

Salads

Bean and pepper salad

1. Pour boiling water over the frozen beans and bring to a boil again.
2. Chop the pepper.
3. Mash the garlic in a press.
4. Mix all ingredients and season.

Seafood salad

• Sea cocktail (frozen mixture) – 499 g;
• cucumber – 1 pc.;
• lettuce leaves – 51 g;
• olive oil – 2 tbsp. l.;
• tomato (vegetable) – 1 pc.;
• soy sauce – 2 tbsp. l.

1. Boil the seafood cocktail and let it cool.
2. Mix butter and sauce.
3. Place lettuce leaves on the bottom of the salad bowl.
4. Cut the tomato and cucumber into strips and place on top of the lettuce leaves. Drizzle a little dressing.
5. Place seafood cocktail on top of the vegetables, add salt and season with the remaining mixture of butter and sauce.

Dessert

Curd casserole in the microwave

1. Beat eggs and cottage cheese.
2. Add sweetener to the resulting mass.
3. Cut the fruit into cubes and add to the curd mixture.
4. Place the dish in the microwave for 3 minutes. With a power of 750 watts.

Banana and pear can be replaced with other fruits and vegetables. If the microwave power is less than 750 watts, the cooking time can be extended.

Raffaello PP

• grapes - 15 berries;
• soft cottage cheese – 99 g;
• protein – 51 g;
• ground cashew nut – 70 g.

1. Mix cottage cheese and protein. But not in a blender. The mixture should be slightly liquid.
2. Dip each grape into the curd mixture.
3. Roll the resulting balls in ground cashews.
4. Let the candies sit in the refrigerator for 20 minutes.

The PP menu compiled for a week for weight loss can be varied and useful. Any recipe can be suitable if you replace prohibited products with permitted ones.

The main thing to remember is that losing weight is an individual process, and PP is not just a diet, but a new way of life.

Article format: Mila Friedan

Video about Proper Nutrition (PP)

Principles of proper nutrition:

Proper nutrition is a lifestyle, not a diet. Some main rules are described below: it is necessary to correctly distribute and combine products throughout the day; you need to eat in smaller quantities, but often; you need to be able to combine foods correctly so that once they are in the stomach, the digestion process proceeds correctly and quickly. When consuming incompatible foods, everything eaten will be stored as fat, since different types of food require different conditions to digest. This is what proper nutrition is all about. The menu for the week (1200 kcal) will be given in our article.

What to follow

This healthy food is introduced little by little every day.

If a person is involved in sports and physical activity, then more than 1200 calories can be consumed.

Don’t forget about sweets, weight loss and proper nutrition are out of the question, since depression, without endorphins and serotonin, only gets better.

Eat less prepared food. For example, you can make yogurt yourself using pharmaceutical starter, yogurt, or by whipping kefir with cottage cheese. This yogurt will not contain starch or anything worse. You need to read the ingredients of products and avoid various additives marked with the letter E on the packaging, sugar itself or substitutes. Food with natural ingredients is even available in supermarkets. Proper nutrition (menu for the week, 1200 kcal, we will describe in detail) should come into life gradually.

Legends and myths about PP

First you need to figure out what is not proper nutrition. Low-fat food. Fat molecules contribute to satiety and also create the taste and aroma of food, but it is necessary to consume healthy fats.

A diet without carbohydrates, which give people energy and vigor. This is a low-calorie diet. The menu for the week (1200 kcal) will help you stick to it.

A diet consisting only of juices and fruits, since we must not forget about the varying amounts of sugar contained in fruits.

You can’t have a diet without sweets; you can’t eat everything from it, but you can.

Eating right is expensive. This is not entirely true, because 1 kg of sweets costs more than 1 kg of vegetables.

You can't eat after 18:00. If a person actively rests or works at night, then it is possible, because without food the body will consider this period of starvation and begin to slow down all metabolic processes and accumulate fat.

This is what proper nutrition is all about. You can create your own menu for the week (1200 kcal), which will be convenient to use.

Why diets are evil

In order to choose an effective diet, you need to know the characteristics of a person’s metabolism and his blood type.

There are several main reasons for quitting diets.

When you refuse food, your metabolism slows down.

When consuming calories in an amount less than necessary, fat will refuse to be burned and will begin to be deposited, making a kind of reserve.

Dieting will not add muscle or strength.

Protein diets can be called harmful to digestion, and protein-free diets do not allow you to burn fat, removing only water.

When you lose a large number of kilograms in a couple of days, fluid is lost from the body.

A diet will only help if it is suitable for a particular organism.

It’s not difficult to plan proper nutrition for a week for 1200 kcal.

Daily program

During breakfast, you should eat complex carbohydrates, such as cereal, as well as a small amount of protein and fruit.

For lunch they eat vegetables, fruits and dairy products.

For lunch, you can eat chicken, turkey or fish in combination with complex carbohydrates and vegetables. This is a sample menu for 1200 calories per day.

The basic rules of the diet are not difficult to follow, the main thing is to get used to it.

For an afternoon snack we eat cottage cheese, kefir or vegetables.

Well, dinner is vegetables and proteins, but vegetables are not the kind that raise blood sugar. Not only corn and potatoes have a high glycemic index, but also carrots and beets.

At night it is better to eat fermented milk products or cottage cheese. When cooking, food can be boiled, baked, steamed and even fried without using refined sunflower oil or other fat. Let's consider proper nutrition for a week for 1200 kcal.

For a week

Anyone can use this menu and achieve good results.

The menu below is available to everyone and can help you lose weight.

Monday

Breakfast: yogurt and muesli, pear or apple, tea or coffee.

Lunch: yogurt and apple.

Lunch: baked potatoes, salad with fresh vegetables, soup, juice and goulash.

Afternoon snack: crackers and fruit.

Dinner: vinaigrette, tea and boiled poultry fillet.

The diet and menu of 1200 calories per day for a week should be followed, but not so strictly. You can change products depending on your wishes and their availability in the refrigerator.

Tuesday

Breakfast: tea, buckwheat and vegetables.

Lunch: cottage cheese seasoned with low-fat sour cream, a handful of dried fruits.

Lunch: baked fish with brown rice, vegetable broth soup with cereal, vinaigrette-type salad.

Afternoon snack: low-fat cottage cheese and cocoa with toast.

Dinner: brown rice, meat, vegetable salad, tea.

Wednesday

Afternoon snack: dried fruits with yogurt and nuts.

Dinner: vegetables with boiled veal.

Sunday

Breakfast: fruit, oatmeal and coffee.

Lunch: yogurt with banana.

Lunch: boiled chicken, cabbage soup in meat broth, grilled vegetables, compote.

Afternoon snack: cottage cheese with dried fruits.

Dinner: vegetables with omelet and tea.

Menu for 1200 kcal per day with recipes for the week

To achieve slimness, first of all, you need to forget about diets and generally remove this concept from your vocabulary.

Here are some interesting recipes.

Vegetable puree soup with mushrooms. Peel and chop potatoes, carrots, celery, bell peppers, mushrooms, cauliflower and onions; add a volume of water equal to the volume of vegetables, then add potatoes, after 10 minutes celery, cauliflower and carrots; after another 5 minutes. throw in mushrooms, onions and peppers; Grind the finished soup in a blender with salt, add croutons and herbs.

Vegetables with chicken fillet. Cut the chicken fillet into cubes and place in the oven; peel and cut sweet peppers, broccoli and pumpkin 300 g; 15 minutes after you set the chicken to cook, add vegetables, salt and a couple of cloves of garlic; cook for another 2-3 minutes.

Cooking meat and vegetables correctly is not so difficult; it is much more difficult when preparing desserts.

Below are a few low-calorie dessert recipes.

Cottage cheese casserole. Grind 20 grams of butter with 2 yolks and 3 packs of cottage cheese; add semolina and half a glass of sugar, as well as baking powder, vanilla sugar, walnuts and raisins; cool the whites separately and beat until foamy; Combine the curd mass and whites, mix until smooth. The dough turns out a little thicker than sour cream; grease the mold with vegetable oil, sprinkle with semolina and pour the curd mass into it; grease the top with sour cream; bake at 200 degrees for 40 minutes.

Proper nutrition cannot be called scary and boring, and most importantly, you can create a “diet” to suit your preferences and eat with pleasure.

Dried fruit candies. We take dates, dried figs, dried cranberries about 100 g, favorite nuts, corn flakes or coconut flakes (30 grams); nuts need to be fried in a dry frying pan and mixed with fruit, then passed through a meat grinder; Make balls from the mixture and roll in shavings or corn.

Jelly candies. Soak 10 g of gelatin in a glass of cherry juice or nectar, wait for it to swell, then dissolve the mixture over low heat, wait for the gelatin to completely dissolve; Pour the mixture into small molds and sprinkle with nuts or coconut shavings and place in the refrigerator; After hardening they can be considered ready.

Kiwi ice cream. We clean and put 8 pcs in a blender. kiwi; add white rum and lemon juice one spoon at a time, brown sugar; beat the mixture and put it in the freezer.

Some basic advice from doctors: you need to eat a balanced diet. Carbohydrate, protein and mono-diets cannot be called healthy; they harm the human body much more than even 5 kilos of excess weight. You need to eat healthy food fully, avoiding junk food and giving your body everything it needs.

Even sweets can be beneficial.

This is the diet - 1200 calories per day. A sample menu for the week makes life easier for many.

In recent years, the problem of excess weight has become a concern for more and more people, and to solve it, many are looking for methods that would help them get rid of extra pounds at home. One of these methods is a diet of 1200 calories per day, the effectiveness of which is confirmed by many famous nutritionists. The system of nutritionist Kovalkov showed excellent results, who recommends its use both in a hospital setting and at home. With its help, you can not only effectively lose weight, but also improve your metabolism.

Basics of the Kovalkov diet

The program created by Dr. Kovalkov, includes several stages, and it all starts from the preparatory stage. It involves eliminating all types of carbohydrates from the diet, including honey, baked goods, potatoes, etc.

The same applies to alcoholic drinks. During the first two weeks, a person should eat five meals a day, making sure that the portions are small. This will help him move on to the next stage of the diet more easily.

In the second stage of the 1200 calorie diet, the actual process of active weight loss will begin, here you will begin to feel positive changes in your condition, which will help you reduce the likelihood of developing heart disease and diabetes.

In the first phase of the 1200 calorie diet, which lasts for from 10 days to 2 weeks, the body undergoes a major restructuring, the gastrointestinal tract is cleansed, and all body systems begin to prepare for eating food in small quantities.

What to eat and how to combine it with exercise?

To get a better idea of ​​what a 1200 calorie diet looks like, here's approximate daily diet for a week:

At this stage of the diet 1200 kcal It is not advisable to visit the gym. Considering that a person is just starting to switch to proper nutrition, his muscles will not be prepared enough to withstand such a load. Therefore, here you need to limit yourself to light morning warm-ups.

Then they move on to the next stage of the 1200 kcal diet, during which you need to not only continue to adhere to proper nutrition, but also increase physical activity, which will contribute to active fat burning. At this stage, you can include the following products in the menu: chicken breast, turkey meat, low-fat fish, cottage cheese, seafood and cheese are allowed in small quantities. The author recommends including steamed dishes at this stage of the diet, and frying with oil should be avoided.

An important rule that must be strictly followed when dieting for 1200 calories is meals should be 5-6 times a day and varied. To do this, you can include almost all fruits, berries and vegetables in the menu.

The 1200 kcal diet assumes that the diet contains a large amount of fiber, which will regularly provide the body with a sufficient amount of carbohydrates.

Another diet: from Dr. Bormental

The author of this weight loss technique came to the conclusion that you can help you lose extra pounds by influencing your psychological mood. A person must answer the question of what reasons force him to consume food in larger quantities than is required for his normal life. When these reasons are identified, you can proceed directly to losing weight.

The main principle of the diet is the assumption that by consuming food within 1000-1200 calories, a person will be able to satisfy the basic need for food and at the same time stops accumulating unhealthy fats. A diet should not be a temporary phenomenon, but become a way of life for a person. Then, in addition to gaining a slim figure, you will be able to feel the effect of healing your body and spirit.

In order not to experience severe discomfort while losing weight, a person who does not adhere to a sports lifestyle is recommended to focus on the lower limit of daily calories. It should be borne in mind that overeating poses a great danger to health, so it must be avoided in all situations.

When preparing for your next meal, remember that food is not the most important thing in your life. Therefore, immediately determine in advance how much you should eat.

The list of diet rules according to Bormenthal does not include a ban on the consumption of foods with high energy value. However, you need to think in terms of proper nutrition and not go overboard. Every day on your table should presence of a certain product, with which your body will receive a sufficient amount of protein. Therefore, the menu should definitely include lean meat, cottage cheese, dairy products or eggs.

Make sure you have enough fruits and vegetables in your diet. It is also recommended to switch to fractional meals - there should be 7-8 meals a day.

Your body will not experience much stress during the diet if you follow the following recommendations:

• After finishing your next meal, drink hot tea. In this way, you can achieve the necessary feeling of fullness without eating additional food;
• You will bring great benefits to your body if you refuse to eat high-calorie foods with which your body does not receive a lot of energy - fatty yoghurts and kefir.
• It is advisable to limit during the week the consumption of foods that increase appetite - spices, pepper, alcoholic beverages, etc.

Sample 1200 calorie diet menu

Monday

Tuesday

• For breakfast, serve a portion of low-fat cottage cheese (100 g), vinaigrette with vegetable oil (150 g), a cup of coffee with milk without sugar.
• For lunch, you can eat a carrot and apple salad without sugar (150 g).
• For lunch, vegetarian soup made from prefabricated vegetables (250 g), a piece of boiled meat (90 g), and a glass of unsweetened apple compote are allowed.
• In the afternoon you can satisfy your hunger with a glass of rosehip decoction.
• For dinner, a piece of boiled fish (100 g) and a portion of stewed beets without sugar (150 g) are allowed.
• Before going to bed, you can drink a glass of kefir.

Wednesday

• You can start the day with a piece of boiled meat (90 g), vegetable salad (150 g), a cup of coffee with milk without sugar.
• For second breakfast, you can eat one apple.
• For lunch, a plate of vegetarian borscht, a small piece of boiled fish (100 g), stewed cabbage (150 g), and a glass of unsweetened apple compote are allowed.
• In the afternoon you are allowed to drink a glass of milk.
• For dinner, they serve meatloaf stuffed with omelette, cooked in the oven.
• A few hours before bedtime, you are allowed to drink a glass of kefir.

Thursday

Friday

• For breakfast, a portion of boiled fish (100 g), vegetable salad with vegetable oil (150 g), and a cup of unsweetened coffee with milk are allowed.
• During lunch, you can have a snack with one apple.
• For lunch, prepare a soup from prefabricated vegetables (250 g), serve boiled chicken (100 g), a vegetable side dish (100 g), and a glass of unsweetened compote.
• In the afternoon you can drink a glass of milk.
• For dinner, boiled meat (90 g) and vegetable stew (150 g) are served.
• Before going to bed, it is useful to drink a glass of kefir.

Saturday

• For breakfast, you can prepare soaked herring with boiled potatoes (100 g), vinaigrette with vegetable oil (150 g), and drink a cup of coffee with milk without sugar.
• For lunch, vegetable salad with vegetable oil (150 g) is allowed.
• Lunch can consist of Ukrainian borscht, boiled meat, a side dish of vegetables, and apple mousse with xylitol.
• An excellent option for an afternoon snack would be a glass of rosehip infusion.
• For dinner, a piece of boiled fish (100 g), green peas without oil (50 g), and cabbage schnitzel are allowed.
• A few hours before bedtime, you can drink a glass of kefir.

Sunday

• You can start the day with a portion of low-fat cottage cheese (100 g), vinaigrette with vegetable oil (150 g), a cup of coffee with milk without sugar.
• For lunch, you can try grated carrots without sugar (75 g).
• For lunch you can prepare vegetarian cabbage soup (250 g), steamed meatballs (100 g), stewed cabbage (150 g), one apple.
• In the afternoon you can drink a glass of rosehip decoction.
• For dinner, a piece of boiled fish (100 g) and a vegetable side dish (100 g) are allowed.
• A few hours before bedtime, it is useful to drink a glass of kefir.

Dish recipes

Fish soup

Composition of the product:

Place a pot of water on the stove and wait for it to boil. Then we throw in the pre-cut vegetables and let them cook for 5 minutes. Next, put the fish and one tablespoon of tomato paste there. The goulash soup should simmer for another 10 minutes, at the very end you need to add a bay leaf, fresh herbs and the juice of a quarter of a lemon.

Chicken schnitzel

The main ingredient from which this dish will be prepared for the 1200 kcal diet menu is chicken breast (150 g). First you need to prepare it - remove the fat and skin. Then you need to make cuts slightly obliquely and transversely to the fibers, after which you need hit lightly with a hammer. Let the meat cook for 10-15 minutes.

In principle, the dishes on the menu provide the body with enough calories so that you can actively lose weight before the holiday period or in other situations when this is required. But before you start fighting excess weight, it is recommended to consult a nutritionist.

It should be noted that a 1200-calorie diet, as well as other weight loss methods, may be unsafe for people suffering from diseases of the heart and blood vessels, as well as the digestive system or kidneys.

Conclusion

A diet of 1200 kcal per day is a very effective way to lose weight at home. Many people are attracted to this weight loss program because it is possible without drawing up an individual menu and consulting a specialist. get rid of extra pounds. The 1200 calorie diet is based on keeping your calorie intake in check. If you limit your food intake to 1000-1200 kcal, the body stops receiving excess energy. Over time, it begins to use up its own reserves, which allows the structure of fat to change.

In order to lose weight, women agree to try various methods on themselves. Most often there are diets, and with such a menu that after them you don’t want to eat anything at all.

Modern nutritionists, after many studies, have concluded that a 1200-calorie menu is completely harmless to human health and at the same time allows you to quickly lose weight.

What is a 1200 calorie diet?

In modern society, many people suffer from a disease - obesity. Even the initial stage is considered dangerous to health and tends to progress.

You can get this type of disease due to:

• Wrong lifestyle.
• Poor nutrition (fast foods, baked goods, etc.).
• Lack of physical activity.

Everyone tries to get rid of excess weight in different ways:

• Go to the gym.
• Using fat burning pills.
• The use of various low-calorie diets.

The principle of the 1200 calorie diet is to reduce the daily intake of carbohydrates and fats. You can lose weight quickly in a week, and if you completely switch to proper nutrition, your body will adapt and the weight loss will no longer be so great.

Peculiarities

Diet effectiveness

The main criterion for a diet is its effectiveness. If after using the diet there are no results, it is considered useless.

The 1200 calorie diet has been proven to be effective, based on human feedback and backed by scientific evidence. If you maintain the correct daily deficit of not exceeding 500 calories, fat reserves begin to be burned, not muscle.

Otherwise, weight loss will be accompanied by problems with the gastrointestinal tract and a decrease in health. The effectiveness of the diet is directly related to nutritional balance.

During it, you need to eat healthy and varied foods to ensure that your body gets nutrients. The menu should be different every day.

Why exactly 1200 calories a day?

In order to achieve results and lose excess weight when using a diet of 1200 calories with PP daily, you need to monitor not only your daily calorie intake. The protein, fat and carbohydrates consumed are also counted every day.

• Protein food should be 20-30% of total consumption. Animal origin should predominate (approximately 2/3 of the total amount), everything else is of plant origin.
• Most of the total diet comes from. They make up 50-60%.
• Only 20% is fat. You need to be extremely careful with them. 3% of 20 are animal fats, and the majority are vegetable fats.

1200 calories is the optimal number for losing weight with little physical activity and supplying the body with macro and micro elements. If you exceed your caloric intake by even 200 calories, your weight loss will slow down significantly.

This is why you should follow the rules:

• There should be no fatty or fried foods in the diet.
• All confectionery products and fast food are contraindicated.
• Alcohol is prohibited.
• Incorporate into your daily routine.
• You can only change your diet or introduce innovations if you are competent in such matters.

Who is it suitable for?

A diet of 1200 calories is allowed for almost everyone, as long as there are no serious illnesses.

It is especially suitable for people who like to experiment in their diet. After all, it’s difficult to follow this diet on the same foods, so you need to come up with something to make it both tasty and healthy.

This diet will fit into the diet of a person who does not want to spend a lot of money on food. After all, most often healthy eating is an expensive pleasure, but not in this case. Since it is easy to place only simple products here, and they will be just as healthy.

How to create a menu?

First of all, you need to remember that you need to add foods to the menu that you will enjoy eating. At the same time, the quality, calorie content and usefulness must be at a high level. These are the main criteria!

The financial situation of the person losing weight plays a secondary role; only the high cost of food and nothing more depends on it.

Basic rules when creating a menu:

• You need to resort to a table of products and ready meals. Each product has a calorie count per hundred grams. This table will help you accurately predict your menu and not exceed your daily calorie intake.
• It is important to adhere to the timing of nutrition. The last meal should be completed 3-4 hours before bedtime. The body does not digest foods during sleep; they simply decompose in the stomach and are of no benefit. Don't adhere to the myth: you can't eat after 6 p.m. Nonsense!
• Eating food should be in small portions. Thus, the stomach is smaller and the risk of overeating is reduced.

A healthy diet includes 5-6 meals:

• snack;
• snack;
• snack (optional).

They must pass every four hours. In addition to them, do not forget to drink as much water (not liquid!) as possible - at least 1.5 liters.

What foods can I eat?

When creating a menu, you need to pay attention to what is included in it. First of all, these should be nutritious foods with a low calorie content. These include vegetable fats and carbohydrates, proteins, a small percentage of animal fats and carbohydrates.

You don’t need to eat only plants and cereals; each product contains a number of minerals and vitamins.

On a 1200 calorie diet you can eat:

If desired, you can sometimes include foods that are high in calories in your diet food list. All the same, if you give up chocolate, after a while you will want it, and the lack of such sweetness makes a person irritable and unhappy.

Therefore, sometimes you can add this “prank” to your diet, like any other. After all, the main goal of the diet is not to exceed 1200 calories.

List of low-calorie foods

Low-calorie foods are also called diet foods. This is because they have low calorie content or even negative.

Negative calories- this is when more calories are required to digest a particular product than it contains.

Their most prominent representatives are celery and broccoli. If you only eat low-calorie foods in your diet, you need to drink more water. Than when eating foods with a higher calorie content.

Often people who switch to a diet start eating all the vegetables and fruits. There is nothing wrong with them, but the calorie content of some is simply “cosmic”. After all, there is a stereotype that if a vegetable or fruit is harmless. This is wrong!

So, you can eat these low-calorie foods:

• Vegetables: white cabbage, carrots, beets, broccoli, cucumbers, asparagus, green beans, radishes, zucchini.
• Fruits: apples, citrus fruits, pineapple, mango, peaches.
• Greenery(any).
• Berries: strawberries, raspberries, blueberries, currants, watermelon.
• Dairy(without additives, with a fat content percentage of no more than 1).
• Bread: rye, gray.
• Meat: rabbit, veal, chicken, turkey.
• Fish.

List of high-calorie foods

Not all high-calorie foods harm the body and are stored in fat. They can be divided into two categories: they can be consumed and they must be completely excluded from the diet.

Calorie foods you can eat:

It is necessary to completely exclude from your diet (high-calorie foods):

• sweets (marshmallows, buns, candies, etc.);
• bakery products (pizza, hot dog, khachappuri, etc.);
• salads including mayonnaise, oils, fatty sour cream;
• fried foods;
• instant food products.

Table of caloric content of main products

Products	BZHUK
lean	Proteins: 3,0 Fats: 0,1 Carbohydrates: 3,8 Kcal: 30
Milk	Proteins: 2,8 Fats: 3,2 Carbohydrates: 4,7 Kcal: 58
Sour cream 10%	Proteins: 3,0 Fats: 10,0 Carbohydrates: 2,9 Kcal: 116
Low-fat cottage cheese	Proteins: 18,0 Fats: 0,6 Carbohydrates: 1,5 Kcal: 86
Russian cheese	Proteins: 23,4 Fats: 30,0 Carbohydrates: 0,0 Kcal: 371
Rye bread	Proteins: 4,7 Fats: 0,7 Carbohydrates: 49,8 Kcal: 214
Wheat crackers	Proteins: 11,2 Fats: 1,4 Carbohydrates: 72,4 Kcal: 331
Buckwheat	Proteins: 12,6 Fats: 2,6 Carbohydrates: 68,0 Kcal: 329
Oatmeal	Proteins: 11,9 Fats: 5,8 Carbohydrates: 65,4 Kcal: 345
Rice porrige	Proteins: 7,0 Fats: 0,6 Carbohydrates: 73,7 Kcal: 323
	Proteins: 0,6 Fats: 0,3 Carbohydrates: 5,7 Kcal: 27
White cabbage	Proteins: 1,8 Fats: — Carbohydrates: 5,4 Kcal: 28
Potato	Proteins: 2,0 Fats: 0,1 Carbohydrates: 19,7 Kcal: 83
Bulb onions	Proteins: 1,7 Fats: — Carbohydrates: 9,5 Kcal: 43
Red carrots	Proteins: 1,3 Fats: 0,1 Carbohydrates: 7,0 Kcal: 33
cucumbers	Proteins: 0,8 Fats: — Carbohydrates: 3,0 Kcal: 15
Parsley	Proteins: 3,7 Fats: — Carbohydrates: 8,1 Kcal: 45
Radish	Proteins: 1,2 Fats: — Carbohydrates: 4,1 Kcal: 20
Tomatoes	Proteins: 0,6 Fats: — Carbohydrates: 4,2 Kcal: 19
Bananas	Proteins: 1,5 Fats: — Carbohydrates: 22,4 Kcal: 91
Peaches	Proteins: 0,9 Fats: — Carbohydrates: 10,4 Kcal: 44
Dates	Proteins: 2,5 Fats: — Carbohydrates: 72,1 Kcal: 281
Apples	Proteins: 0,4 Fats: — Carbohydrates: 11,3 Kcal: 46
Orange	Proteins: 0,9 Fats: — Carbohydrates: 8,4 Kcal: 38
Raisins sultanas	Proteins: 2,3 Fats: — Carbohydrates: 71,2 Kcal: 279
Prunes	Proteins: 2,3 Fats: — Carbohydrates: 65,6 Kcal: 264
Chicken egg	Proteins: 12,7 Fats: 11,5 Carbohydrates: 0,7 Kcal: 157
crucian carp	Proteins: 17,7 Fats: 1,8 Carbohydrates: 0 Kcal: 87
Salmon	Proteins: 20,8 Fats: 15,1 Carbohydrates: 0 Kcal: 219
Zander	Proteins: 19 Fats: 0,8 Carbohydrates: 0 Kcal: 83
	Proteins: 18,9 Fats: 12,4 Carbohydrates: 0 Kcal: 187
Turkey	Proteins: 21,6 Fats: 12,0 Carbohydrates: 0,8 Kcal: 197
Chickens	Proteins: 20,8 Fats: 8,8 Carbohydrates: 0,6 Kcal: 165
Walnut	Proteins: 13,8 Fats: 61,3 Carbohydrates: 10,2 Kcal: 648
Peanut	Proteins: 26,3 Fats: 45,2 Carbohydrates: 9,7 Kcal: 548
	Proteins: 0,8 Fats: 0 Carbohydrates: 80,3 Kcal: 308
Marshmallow	Proteins: 0,8 Fats: 0 Carbohydrates: 78,3 Kcal: 299
Bitter chocolate	Proteins: 5,4 Fats: 35,3 Carbohydrates: 52,6 Kcal: 540
chicken broth	Proteins: 2,4 Fats: 1,1 Carbohydrates: 0 Kcal: 21
Borscht with pork	Proteins: 8,3 Fats: 9,7 Carbohydrates: 4,4 Kcal: 133,8
Fried chicken cutlets	Proteins: 14,8 Fats: 8,1 Carbohydrates: 2,8 Kcal: 177,6
Cabbage rolls with minced meat and rice	Proteins: 7,1 Fats: 14,6 Carbohydrates: 12,9 Kcal: 222,4
Oatmeal with milk	Proteins: 8,9 Fats: 6,1 Carbohydrates: 24,6 Kcal: 194,5

Advantages and disadvantages of the diet

The 1200 calorie diet has many benefits:

• The most important advantage is the guaranteed results when losing weight. Provided that everything is met.
• Also, a person can choose the products he likes, but without exceeding the caloric intake given for the day.
• A diet with this amount of calories is easy to adjust for any disease. Since you can use any products.
• Thanks to rapid weight loss, a person becomes motivated to continue maintaining the diet.

Disadvantages include:

• Causing inconvenience with constant calorie counting and weighing products.
• you need to plan ahead for the day. After all, you cannot eat a product with an unknown calorie content.
• It is also necessary to take into account the usefulness and nutritional value of the product. so that weakness does not develop in the body.
• You need to be prepared that in the first days or even a week, you will be accompanied by drowsiness and... This will pass.
• Under no circumstances should an active person resort to such a diet. since their diet should be richer in terms of calories.
• This diet requires discipline and systematicity., so not everyone can stay on it for a long time.

Nutrition menu

For a day

As mentioned earlier, the daily limit of 1200 calories should not be exceeded:

• Breakfast should be the most satisfying and nutritious, than all other meals. Therefore, in the morning you can indulge in coffee without sugar with the usual sandwiches made from rye bread and ham or chicken. It can also be any porridge, cottage cheese with fruit, salad, etc.
• Next comes a snack which should only be done in case of severe hunger and no earlier than three hours after breakfast. It may include 150 g of spring salad of tomatoes and cucumbers or low-fat kefir with grapefruit. In fact, there are many variations and you can choose any one for yourself.
• Lunch is only slightly lower in calories than breakfast. Basically they prefer different ones - for the first course, meat or fish with various side dishes (stewed vegetables, porridge, etc.) - for the second. Remember, the most important thing is to fit into your daily caloric intake.
• After some time, afternoon tea again. Under no circumstances should you go hungry. Low-fat yogurt with kiwi or other fruit is perfect.
• Dinner should be the smallest in terms of calories compared to breakfast and lunch. The ideal dinner is vegetables or fermented milk products (cottage cheese, kefir, low-fat yogurt without additives, etc.).

For a week

Day	Menu
Day 1	Breakfast: vegetable salad with lemon juice and olive oil, rye bread with butter + cheese. Dinner: boiled chicken meat, boiled potatoes and green tea without sugar. Afternoon snack: low-fat yogurt, coffee without sugar. Dinner: boiled fish and vegetable salad.
Day 2	Breakfast: Dinner: Afternoon snack: Dinner: buckwheat with stewed vegetables.
Day 5	Breakfast: scrambled eggs (two whites, one yolk) + coffee without sugar. Dinner: boiled fish with vegetables. Afternoon snack: dried fruits with tea. Dinner: vegetable salad with low-fat kefir.
Day 6	Breakfast: hard-boiled egg, rye bread, tea without sugar. Dinner: chicken broth with parsley, vegetable salad with lemon. Afternoon snack: green tea with a spoon of honey and lemon, apple. Dinner: boiled turkey breast.
Day 7	Breakfast: rye crackers with butter and fruit drink. Dinner: buckwheat with breast. Afternoon snack: Apple juice. Dinner: carrots and low-fat cottage cheese.

For a month

For a month, every day, every week, approximately the same menu is maintained with slight deviations in products. But at the same time, the menu should be varied and not bland. Don't be afraid to experiment and remember to watch your calories.

Basic menu rules:

• For each main meal there is approximately 300 kcal each, for snacks – 150 kcal each.
• Breakfast should include mainly carbohydrates, dinner - proteins.
• Dinner can combine both proteins and carbohydrates.
• Zhirov should be kept to a minimum, especially animals.
• - an integral part of the diet, so you need to consume at least 1.5 liters.
• Get rid of “empty” and “heavy” foods: sweet drinks, desserts, alcohol, etc.

If you follow all the recommendations without interruption for a month, then you simply won’t recognize yourself. In the good sense of the word.

How long should you diet?

There is a specific time frame for following the 1200 calorie per day diet. During this time, the body does not suffer, but gets rid of toxins that have accumulated over a long time.

But this happens taking into account that there is no hunger strike and a nutritious menu is followed. It is not advisable to use this diet for more than a month, since during this time the body will already lose enough toxins and weight.

However, there is also no point in using it for less than ten days if you want to achieve stable results. If you want to repeat such a diet, this will be possible only after a few months, not earlier.

Low calorie recipes

There are many different low-calorie recipes that can be used for the 1200 calorie per day diet.

Salad with arugula, raspberries and beets

Ingredients:

• Beet.
• Arugula.
• Raspberries.
• Sesame.
• Salt.
• Ground black pepper.
• Balsamic vinegar.
• Sugar.
• Olive oil.
• Mustard.

Recipe:

Curd dessert with berries

Ingredients:

• 300 g cottage cheese.
• 100 g natural yoghurt.
• 80 g sugar.
• 1 tbsp. l. cocoa powder
• 15 g gelatin.

Recipe:

Ingredients:

• 2 zucchini.
• 2 tbsp. l. sour cream.
• 1 onion.
• Paprika.
• Salt.
• Ground black pepper.
• 3 cloves of garlic.

Recipe:

What results does the diet promise?

Experts and people who have followed the 1200 calorie per day diet say that it is likely to lose at least 2 kg in a week. You can lose 10 kg in a month on such a diet. Depending on your metabolism, each person can lose more or less of this weight.

As a result of this diet, the blood and lymph will be cleansed, the body will get rid of toxins and metabolism will accelerate. We can conclude that such a diet brings many benefits to the body. Another great motivation is getting rid of subcutaneous fat and acquiring the desired beautiful and slender figure.

Contraindications

• If a person has a medical condition, the diet may need to be modified or adjusted in case of exacerbation.
• Particular attention should be paid to people with problems with the cardiovascular and digestive systems and kidney diseases.
• First of all, problems with internal organs must be solved, and then with weight loss.
• The diet is completely contraindicated only for pregnant women, breastfeeding women and children. After all, during these periods of life, calorie restriction is prohibited.

Before using the diet in your diet, you should consult a nutritionist and doctor. It is important to monitor your well-being while following the diet. If you feel unwell, you should immediately consult a doctor.

When the need arises to lose weight, you have to think about both the speed of weight loss and your safety and well-being. The 1200 calorie diet is harmless and balanced. This diet is enough for the adequate functioning of all organs.

To speed up the weight loss process, it is worth combining food restrictions with physical activity.

Why exactly 1200 calories?

The most effective method to get rid of excess body weight is to consume fewer calories than you expend. That is, it is necessary to artificially create their deficiency in the body.

Advice! Any physical activity causes faster calorie consumption.

When a person leads an inactive lifestyle, he needs only 1200 calories daily. If the amount of calories is significantly lower, then metabolism is disrupted and the body begins to use muscle cells to “get” the required energy. A balanced menu benefits those losing weight, as well as everyone who eats food according to the “correct” or “therapeutic” nutrition system.

Basic Rules:

• daily menu for exactly 1200 cal;
• control of protein-fat-carbohydrate intake (ideal balance 30-20-50);
• a variety of dishes in the diet;
• refusal of fatty, fried and sweet foods;
• avoidance of carbonated drinks;
• refusal of fast food;
• daily exercise appropriate for health reasons;
• if necessary, visit a gastroenterologist;
• systematic completion of a low-calorie diet.

Fractional meal plan for a balanced diet of 1200 calories per day

Doctors are against maintaining a 1200 cal diet for longer than 30 days. If the menu is well thought out, you will not feel hungry throughout this entire period. Meals according to plan:

Menu option for the day:

1. In the morning: 1 hard-boiled egg; whole grain bread (1 piece); 1 medium-sized tomato; tea without sweetener.
2. Afternoon: vegetarian borscht (plate); salad of greens, cabbage and bell pepper (3 tbsp.); tea without sweetener.
3. In the evening: baked chicken breast (no more than 80 g); stewed cabbage (2-4 tbsp.); tea without sweetener.
4. Snacks: apple, dried fruits, kefir (volume 200 ml).

A set of low-calorie foods for a diet of 1200 calories per day

Your body needs to be systematically nourished with different food groups.

Complex carbohydrates:

• Hercules;
• millet;
• bananas;
• apples;
• strawberry;
• blueberry;
• zucchini;
• tomatoes;
• carrot.

What foods should you eliminate on a 1200 calorie per day diet?

The 1200 cal diet is characterized by food limitation within reasonable limits. It makes sense to give up simple carbohydrates (these substances quickly turn into sugar and provide only a short-term burst of energy). You will also have to give up sweets, fatty foods and processed foods.

List of prohibited ingredients:

• sugar;
• carbonated drinks;
• yeast dough;
• shortbread dough;
• White bread;
• cakes;
• ice cream;
• pickles and canned food;
• smoked snacks;
• sausage, frankfurters;
• fast food;
• chips;
• dressings (mayonnaise, ketchup, etc.).

A low-calorie diet will help you lose weight, as well as find a replacement for useless and unhealthy foods. For example, it is better to replace chips and snacks with bread or nuts. Dried fruits are great instead of sweets. And a burger can easily replace steamed fillet of pink salmon or salmon.

The correct diet and approximate menu for the week and for every day with calorie counting for weight loss on a diet of 1200 calories per day.

Despite the simplicity of the diet, its most important disadvantage is careful and constant counting, as well as record keeping. To correctly calculate the energy value of a serving, you will have to weigh the components and, using tables, write down the amount eaten.

Menu options with value indication

Option 1

Breakfast: sandwich of grain bread and hard cheese (240 cal) + coffee with cream without sugar 100 ml (55 cal) = 295 cal.

Snack: banana (125 cal).

Dinner: vegetarian borscht 400 g (150 cal) + boiled chicken fillet 100 g (110 cal) + orange (45 cal) = 305 cal.

Snack: kefir 200 ml (115 cal).

Dinner: Vegetables from a steamer 200 g (190 cal) + stewed pink salmon 100 g (120 cal) = 310 cal.

Total for the day: 1150 cal.

Option 2

Breakfast: homemade cottage cheese 150 g (230 cal) + tomato 100 g (20 cal) + unsweetened tea 200 ml (5 cal) = 255 cal.

Snack: raw avocado 100 g (150 cal).

Dinner: vegetable soup 400 g (100 cal) + beef steak 10 g (216 cal) = 316 cal.

Snack: dried figs 3 pcs. (150 cal).

Dinner: boiled rice 100 g (130 cal) + fish cutlet (165 cal) = 295 cal.

Total for the day: 1166 cal.

Option 3

Breakfast: scrambled eggs from two eggs without butter (190 cal) + toast from grain bread (95 cal) + tea without sugar 200 g (5 cal) = 295 cal.

Snack: apple (70 cal) + kiwi (45 cal) + walnut 1 pc. (50 cal) = 165 cal.

Dinner: vegetable stew with meat 200 g (220 cal) + sauerkraut 200 g (40 cal) + tomato 100 g (20 cal) = 280 cal.

Snack: kefir 200 ml (115 cal).

Dinner: beet salad 200 g (190 cal) + baked potatoes 1 pc. (110 cal) = 300 cal.

Total for the day: 1155 cal.

Option 4

Breakfast: a bowl of oatmeal porridge (170 cal) + grapefruit 100 g (85 cal) + tea 200 ml without sugar (5 cal) = 260 cal.

Snack: walnut 3 pcs. (150 cal).

Dinner: mushroom puree soup 400 g (140 cal) + a plate of boiled buckwheat (155 cal) = 295 cal.

Snack: homemade cottage cheese 100 g (155 cal).

Dinner: veal liver 100 g (150 cal) + plate of boiled rice (140 cal) + unsweetened tea 200 ml (5 cal) = 295 cal.

Total for the day: 1155 cal.

The 1200 cal menu involves meals in small portions. You will have to take into account not only the calorie content of the components, but also their diversity. By alternating low-calorie dishes with each other, you will be able to develop a menu for 7 days or a month at once.

What can you eat for 1200 calories a day: list of dishes

In addition to calculating nutritional value, the method obliges you to exclude semi-finished products and eat homemade food. The list of dishes suitable for weight loss is quite wide (a serving should contain 300 calories):

• baked fish with vegetables + cabbage appetizer;
• steamed chicken breast + stewed cabbage;
• 3 baked apples + low-fat cottage cheese;
• fruit smoothies based on kefir or low-fat yogurt.

Simple 1200 calorie recipes for weight loss

The diet lasts no more than a month, but during it you want to eat delicious and different-tasting dishes. Examples of easy-to-prepare low-calorie recipes:

Vegetable soup

Ingredients:

• 1 potato tuber;
• 1 carrot;
• 1 onion;
• 3 champignons;
• 3 small cauliflower florets;
• salt, seasonings to taste;
• oil, 10 gr.

Preparation:

Cut the washed vegetables into small cubes. Place the slices in a saucepan and add 1.5 liters of water. Cook until vegetables are soft. Finally add salt, spices and oil.

Steamed salmon

Ingredients:

• fillet – 100 g;
• lemon juice – 1\2 tsp;
• rosemary branch;
• salt as desired.

Preparation:

Place rosemary in a double boiler. Place salmon fillet on top, add salt and sprinkle with lemon. Cook for 10 minutes.

Vinaigrette with beans

Ingredients:

• carrot;
• beet;
• white beans (boiled or canned);
• bulb;
• olive oil;
• greenery.

Preparation:

Cut the cooked carrots and beets into small cubes. Combine the slices, beans and chopped onion. Season the salad with oil and sprinkle with chopped herbs.

Why you can’t eat less than 1200 kcal daily

In pursuit of low weight, those losing weight sometimes forget that weight loss should occur through fat tissue, not muscle tissue. At the same time, it is always important to remember that a sharp decrease in calories in the diet leads to metabolic disorders. The body, in conditions of deficiency of substances, can, on the contrary, begin to accumulate fats rather than burn them.

Another negative point is that with a calorie deficit, it is not fat cells that may suffer, but muscle cells. That is, a diet of less than 1200 calories is definitely unhealthy.

Signals that there are not enough calories in the menu:

• weakness;
• fatigue;
• dizziness;
• chills;
• constipation;
• swelling.

A low-calorie diet (less than 1200 cal) can lead not only to poor health, but also to menstrual irregularities, gout or cholecystitis. To effectively lose weight, you should stick to a 1200 cal menu and systematically do exercises or gymnastics.

Keep in mind! A loss of 500–1000 grams per week is considered harmless. .

How much weight can you lose in a month on a 1200 calorie per day diet?

By responsibly following the instructions of the method, you can lose 400-550 g of weight every day. A sustainable result becomes noticeable after 5-7 days. After 14 days, you can expect a weight loss of 5-8 kg.

Important! The result always depends on the initial weight (the lower it is, the slower the extra pounds will fall off) and on individual characteristics.