1200 calories per day is a very effective regimen for getting rid of excess weight. With a well-designed menu, it allows you to lose weight without bringing the body into a stressful state. Do you want to throw about one kilogram (or more) per week and be free to choose the products you use? Then it is this diet that will become for you a lifeline on the way to the physical form of your dream. And if the weight initially significantly exceeds the norm, then for sure the process of losing weight will go even faster.
Dietary requirements for 1200 calories a day
As you guess out of the name of this diet, daily for weight loss you will need to consume about 1200 calories. Online there is a great variety of calorie tables. Many indicate the nutritional value of not only a certain product but even a whole dish. Print them out yourself, and go!
Why this number? This given quantity of calories, according to the conclusions of many authoritative dietitians, is enough to reduce weight and at the same time not to prevent the body from functioning normally. You do not frighten the body with severe restrictions, after which, as is known, the body, on the contrary, assuming the onset of hunger times, with any excess in food, tries to save extra pounds for a rainy day.
A lower decrease in caloric intake for a fairly long time period can lead to inhibition of metabolism and development of muscle tissue. The organism in this case simply lacks energy and tries to get it, from wherever it is possible.
You can eat any dish on a 1200 calorie diet. But, of course, the diet should be based on a healthy, low-calorie diet. If you want to eat your favorite sweetness, let it be a small amount. Make the menu in such a way that the body can be saturated with the substances necessary for it to function normally, which it draws from food.
Losing weight, eating, for example, some sweets, probably also succeed, but this tactic has every chance to lead the body to a lack of useful elements and eventually provoke a malfunction in its work. Ideally, sitting on a 1200 calorie diet, you need to plan the diet so that slow carbohydrates in the daily menu were about 55%, useful proteins – 15%, and 30% – fats. And the overwhelming advantage of fats should be of vegetable origin, animals are quite a bit – 3-5%.
It is desirable to eat fractional. This will help not only to maintain metabolic processes in the active state but also to avoid a strong sense of hunger. As for the duration of the diet of 1200 calories, experts do not recommend sitting on such a number of energy units for more than 30 days.
Be sure, in addition, to drink at your discretion (unsweetened tea and coffee are allowed to drink in any quantities), every day you should drink up to 2 liters of water.
When exiting this dietary plan, you should increase the calorie very smoothly. It is advisable not to increase the number of daily calories by more than 150-200 units every couple of days. And it’s even better to do this every week and watch the weight, having previously calculated your daily calorie requirement, which can not be exceeded. It is also important to note that to minimize the risk of returning kilograms lost through dietary efforts, it is better to introduce new calories by adding dishes consisting of low-fat protein products and long-released carbohydrates (rather than sweets, muffins, sugar-containing beverages, etc.).
Menu ideas for 1200 calories daily
Breakfast: a slice of rye bread, thinly smeared with butter, with slices of hard cheese of low fat and ham; a portion of carrots and cabbage salad, sprinkled with lemon juice and vegetable oil.
Mid-morning: tea or coffee with milk with honey or sugar (preferably the first option).
Lunch: up to 100 g of boiled or baked chicken; a few potatoes that can be seasoned with a few drops of vegetable oil; green tea.
Snack: low-fat yogurt without additives or kefir.
Dinner: about 200 g of baked fish; salad, consisting of white cabbage, various greens, cucumber, flavored with lemon juice.
Breakfast: 1 boiled or fried without butter chicken egg; a slice of rye bread; tomato; Tea coffee.
Lunch: a portion of low-fat chicken broth with herbs; Cucumber cabbage salad with lemon juice and vegetable oil.
Snack: green tea with lemon and a little bit of natural honey.
Dinner: cooked chicken breast in an amount up to 150 g.
Breakfast: a small bun (up to 100 grams) with a favorite filler; Orange juice.
Mid-morning: green tea with honey.
Lunch: a small piece of fish fillet in boiled or baked form with salad leaves and various greens, seasoned with olive oil and balsamic sauce.
Snack: baked apple.
Dinner: about 100 g boiled beef liver and 2 tbsp. l. cooked on water buckwheat groats.
Breakfast: a glass of natural yogurt with honey and a tablespoon of oatmeal (or muesli without sugar); tea.
Mid-morning: an orange or 2-3 mandarin.
Lunch: a couple tablespoons of boiled rice and a serving of cucumber-tomato salad.
Snack: tea or coffee and a couple of slices of hard cheese with minimal fat content (or about 100-120 g of low-fat cottage cheese).
Dinner: low-fat boiled sausage; 1 tbsp. l. green peas and as much buckwheat or other porridge at your discretion.
Breakfast: omelet from two eggs with greens; Tea coffee.
Mid-morning: 1 apple.
Lunch: a piece of boiled fish and a few tablespoons of salad from grated carrots and cabbage, sprinkled with balsamic sauce.
Snack: a small handful of dried apricots plus tea.
Dinner: salad of fresh cabbage, tomatoes, cucumbers, greens, seasoned with freshly squeezed lemon juice and vegetable oil.
Breakfast: a toast, smeared thinly with butter; a cup of tea.
Mid-morning: a glass of freshly squeezed apple juice.
Lunch: 2 tbsp. of your favorite porridge and up to 100 g of boiled or baked chicken breast; tea or coffee.
Snack: about 150 ml of natural yogurt without additives.
Dinner: carrots and salad leaves, seasoned with olive oil and lemon juice; about 50 g of low-fat cottage cheese; tea.
Breakfast: a cup of millet porridge with the addition of a handful of favorite berries; Tea coffee.
Mid-morning: large peach.
Lunch: a plate of vegetarian pickles and barley soup; a few tablespoons of salad from pepper, cabbage, and various greens, sprinkled with vegetable oil; tea.
Snack: a glass of low-fat kefir.
Dinner: a piece (up to 80 g) of chicken fillet in baked form or steam; a little-stewed cabbage and tea.