The correct calculation of bju for 1200 kcal. Low-calorie diet - menu for the week (1200 kcal)

Independent weight loss at home today is of interest to many men and women. We recommend that you take a closer look at the 1200 calorie per day diet menu, which is offered by well-known nutritionists.

So, the system of a nutritionist Kovalkov can be used not only in the clinic, but also at home. It aims not only to achieve weight loss, but also to restore the correct metabolism.

The diet of Dr. Kovalkov consists of several stages, and the very first of them is preparatory. At this time, you should abandon almost any type of carbohydrates (buns, pastries, sweets, honey, potatoes, rice, etc.)

There is a strict ban on the consumption of alcohol. In the first week or two, it is recommended to stick to 5 meals a day and not overeat in order to prepare the body for the transition to the next stages of the diet.

Already at this stage, you will get the opportunity to lose the extra accumulated kilograms, as well as reduce the risk of heart disease and such dangerous diabetes.

Starting with the main stage, which can last from 10 days to 2 weeks, we shake up the body, cleanse our digestive tract and prepare the body for small doses of food.

In the morning, according to the wishes of Kovalkov, it is necessary to carry out an hour-long walk or an active warm-up. It is also necessary to adhere to the established daily routine and your diet menu.

What to eat and how to combine it with loads?

So, an approximate daily diet for this week could be the following:

• an hour after charging, take a cup of low-fat kefir, eat 1 tablespoon of bran or nuts;
• after a couple of hours it is allowed to eat 1 apple;
• for lunch, you can afford an apple or half a grapefruit;
• an hour later, you can repeat the same meal;
• as a dinner, a plate of vegetable salad with a light dressing is suitable;
• before a night's rest - a glass of milk, yogurt.

During this period, according to nutritionists, you should not visit the gym. It’s just that nutrition is such that it will simply not be enough for normal muscle growth. Limit yourself to light morning workouts.

The next step is to provide comfortable nutrition, coupled with intense fat burning. Some variety is allowed in the diet menu: you can gradually include chicken breast, turkey, lean fish, cottage cheese, seafood, cheese. On the other hand, according to Kovalkov, from now on you will have to cook any food exclusively by steaming, and not by frying in oil.

In addition, the diet should be 5-6 times a day and varied. Almost any fruits, berries, vegetables are allowed to be consumed.

The main difference between this 1200 cal diet and many others that list the menu for the week is the presence in it of quite a large number fiber, which provides vital carbohydrates every day.

Another diet: from Dr. Bormenthal

At the same time, the diet according to Dr. Bormenthal focuses on psychological causes. According to the author, the patient needs to find in himself the reasons that prompt him to absorb a significant amount of food.

Once the causes are identified, you can begin to lose weight without excessive pangs of weaning from the process.

This diet menu is based on the fact that from 1000 to 1200 calories per day is enough for a person to switch the body to a healthy basis in relation to food and to his body. It is necessary to do this not for 1 month, but throughout the entire period of life - in this case, you guarantee yourself not only weight loss, but also a general improvement of the body and spirit.

At the same time, it is better for a patient who does not lead an active lifestyle to stick to the lower value of daily calories. An important point will remember that you should not overeat even during plentiful feasts and make this the rule of your life.

Before it's time to sit down at the table - do not rush, first calculate the approximate number of calories that you now have to consume.

Despite the fact that the Bormental diet does not drastically prohibit the consumption of high-calorie foods, you need to know your limits in this. Every day you need to eat a product that saturates the body with protein. It can be lean meat, cottage cheese, dairy products, eggs.

Every week you should consume a significant amount of fruits and vegetables. And the number of meals during the day can be increased to 7-8.

• After each meal, drink a glass of hot tea - this will help increase the feeling of fullness;
• it is advisable to exclude from the diet foods that are high in calories, but do not provide a significant amount of energy - fatty yogurts, kefirs;
• foods that increase appetite, minimize diets for the whole week - spices, pepper, sugar substitute, alcohol, etc.

1200 calorie diet menu example

For example, a sample menu that provides 1200 calories could be the following diet (the following are a couple of recipes for dishes that are mentioned in it):

1. Breakfast. Fresh, scrambled eggs with boiled asparagus, radish salad with green onions, tea without sugar.
2. Lunch. Yogurt, baked apple.
3. Dinner. Fish soup, sliced ​​​​vegetables (greens, cucumbers, tomatoes), chicken schnitzel, fruit juice.
4. afternoon tea. Some fruit (orange, grapes, etc.), a glass of yogurt.
5. Dinner. Fresh vegetables, beef cabbage rolls, chamomile tea.
6. Before going to bed (1 hour before) - a glass of fat-free kefir.

Here is a diet in the aggregate equals approximately 1200 calories. A similar menu can be compiled for the whole week, adding variety to each day of the diet.

Dish recipes

So to create fish soup we need 350 grams of lean fish per liter of water, a couple of potatoes, Bell pepper, a couple of pickles, tomato. Optionally, you can add a handful of mushrooms.

After the water boils, cut the vegetables into small pieces, cook for about 5 minutes. Add fish, tablespoon tomato paste. Goulash soup is cooked for another 10 minutes, and before turning off, we throw in a bay leaf, some fresh herbs and squeeze the juice from a quarter of a lemon.

To prepare chicken schnitzel, we need to stock up on 150 grams of chicken breast, from which we first remove the fat and skin. We make cuts a little obliquely and transversely to the fibers, beat off a little with a hammer. Boil the bay with a small amount of water for 10-15 minutes under the lid.

In general, a menu for the indicated number of calories per day is enough to intensively and quickly bring your body into shape before the vacation period or in case of other need. It is advisable to get a preliminary therapeutic consultation.

The Bormental diet or similar types of dietary menu may be undesirable if there are diseases of the heart or blood vessels, organs of the digestive system or kidneys.

The problem of excess weight throughout life worries not only women, but also men. That's why modern dietetics does not stand still, offering various solutions in a difficult situation. Among the most popular: physical exercise, active lifestyle, dietary supplements, all kinds of diets and a diet menu designed for a certain period (from several days to 2 weeks). Here is a diet for 1200 calories per day, which provides a menu for a week, in addition to being effective, it is like everyone without exception and has no contraindications for eating certain dishes. This is because the menu provides an approximate diet that allows you to change products at your discretion, keeping within the daily calorie intake.

A diet designed for 1200 calories per day with a menu for a month, a week or a day, like any other, is most effective in combination with a daily load (exercise, morning run, hula hoop). So if you want to lose weight short term, it is enough to follow simple but effective tips:

1) choose products according to the table (see below) and cook at home;
2) do not go beyond the norm;
3) do not eat after 18-00;
4) forget about bad habits: smoking, alcoholism;
5) delete from the menu fast food, rich pastries, sweets, fatty and fried foods, homemade preparations for the winter, any preservation, peppery foods, foods containing starch and a large percentage of carbohydrates.

Description and features of weight loss

Unlike most low-calorie diets, the 1200-calorie menu is suitable for almost everyone, except for pregnant women and people with chronic and acquired diseases. Therefore, if losing weight doubts whether it is possible for him to lose weight using this technique or not, then it is better to consult a doctor in advance.

For a balanced diet, you need to choose only healthy breakfasts, lunches, dinners and snacks that will contain not only vitamins, but also minerals. Calcium, iron, potassium, phosphorus, zinc - only a part of what is needed for full-fledged work internal organs, blood circulation, nervous system and the brain.

Harmful foods should be replaced with healthy ones, and sugary drinks and soda should be replaced with freshly squeezed juices, green and White tea, coffee without sugar and water. Thus, harmful toxins and toxins will come out of the body, excess weight will come to naught, the skin will tighten and become more elastic.

How to make a menu of simple and affordable products?

Making a menu for a week on a diet designed for 1200 calories is as easy as shelling pears! The main thing to remember is that the menu should include 5 meals a day: breakfast, lunch, dinner and two snacks in between meals. And so that the feeling of hunger does not torment you throughout the day, and the process of losing weight accelerates, be sure to drink at least 2 liters of water in one day.

Products, list and calorie table

Products Quantity kcal

oatmeal, 100 g 250
chicken egg 80
sandwich with boiled sausage about 200
sandwich with smoked sausage about 250
hard cheese sandwich about 220
grain cottage cheese with low % fat 180
mug of drinking yogurt about 150
medium banana 115
green apple from 35 to 60
raw buckwheat 145
durum pasta 145
chicken bouillon 200 ml 70
steamed chicken breast, 100 g 100
salmon fillet in the oven, 100 g 90
1 sausage or sausage over 200
dressed vegetable salad olive oil 150
1 tablespoon sour cream up to 50
milk, 200 ml 140
3 pieces of dark chocolate 120
vinaigrette, 100 g 125
1 teaspoon honey 38
freshly squeezed orange juice, 200 ml 50
marmalade, 1 piece about 35
1 chocolate candy- read

1200 calorie a day diet sample menu

To facilitate the task of losing weight, nutritionists offer several options for a low-calorie diet designed for right amount calories. They contain vitamins, micro- and macroelements necessary for each organism, which are responsible for the functioning of internal organs, emotional state and hormonal levels.

Menu for 1 day

For those who do not want to lose weight, but simply decided to arrange a fasting day for their body, a diet divided into 6 meals in equal parts (about 220 kcal each) is ideal.

In the morning: oatmeal 35 grams (about 110 kcal) cooked with water, green tea with honey (50 kcal), green apple (45 kcal). Total - 205 calories.

Second breakfast: 70 grams of cottage cheese with a low percentage of fat (150 kcal), coffee with milk (50 kcal). Only 200 calories.

For lunch: borscht with chicken meat (200 g - 147 kcal), green tea - 10 kcal, 1/2 orange - 30 kcal. Total - 187 kcal.

Second lunch: boiled egg (80 kcal), apple juice from 2 apples - 100 kcal, 1 marmalade - 30 kcal. Total - 210 kcal.

First dinner: chicken breast 150 g - equal to the number of grams, 1/2 milk - 70 kcal. Total - 220 kcal.

Second dinner: 200 ml of 1% kefir - about 100 kcal.

Menu for the week (7 days)

Calculation of grams and calorie content remains for losing weight. The main thing is that the daily rate does not exceed 1200 calories.

On Monday

• soft-boiled chicken egg, black coffee with a spoonful of honey;
• banana;
• steamed vegetable stew, kefir;
• mackerel 1 piece, apple juice diluted with water;
• fruit salad or seafood;
• 200 ml natural yoghurt.

On Tuesday

• yesterday's bread with a pillow in the form of curd cheese;
• orange or apple juice;
• banana;
• vegetable soup with chicken broth;
• the vinaigrette;
• milk.

On Wednesday

• milkshake based on banana and milk;
• fat-free cottage cheese;
• buckwheat on the water with dried fruits;
• green or white tea.

On Thursday

• oatmeal with nuts;
• rice cooked in a slow cooker in the “steam” mode;
• pumpkin juice;
• natural yogurt or kefir;
• millet porridge.

On Friday

• chicken breast;
• egg;
• mushroom soup with vegetables;
• black tea with honey;
• apricot;
• syrniki.

On Saturday

• vareniki;
• pumpkin cooked in the oven;
• sandwich with cottage cheese;
• milk or tea.

On Sunday

• banana;
• smoothies;
• lettuce leaves;
• fresh vegetables;
• coffee and white tea;
• chicken breast;
• black bread.

Menu for the month

To achieve a good result, without harming the body, you need to use daily healthy foods and sometimes allow yourself sweets. At the same time, it is not necessary to deviate from dietary nutrition, it is enough just to replace one of the meals (preferably in the morning) with tasty, but not very harmful sweets: sesame halva, marmalade, marshmallows, Tula gingerbread, dark chocolate.

For snacks, it is better to choose vegetables, fresh herbs and fruits, and for breakfast, lunch and dinner, the menu below.

For breakfast

• any porridge cooked on water without adding sugar, dried fruits, nuts. As a treat
• you can add 1 teaspoon of honey;
• boiled chicken egg;
• semolina or cottage cheese casserole prepared according to a dietary recipe;
• hard cheese with a low% fat;
• bananas, apples, oranges;
• fresh juices.

For lunch

• chicken bouillon;
• vegetable soups;
• lean borscht;
• vegetable or meat stew;
• fish fillet cooked in the oven;
• cheesecakes or dumplings.

For dinner

• any cauliflower, broccoli and zucchini casseroles;
• fresh juice;
• green tea;
• chicken liver;
• chicken soufflé;
• kefir.

Real reviews + photos before and after losing weight

Like any other diet, the 1200 calorie menu has not only positive, but also negative and neutral reviews. However, the first is still more common!

• Diana, 26 years old

• Vasilisa, 34 years old

What reviews I just have not heard about the diet on counting calories. However, none of them helped me, but only brought me to exhaustion.

• Margot, 42

I made a menu and counted calories according to a special table. In the morning I tried to use cottage cheese, chicken eggs and oranges, for lunch - hot, and in the evening - light foods. In total, the number of calories per day did not exceed 1200-1300 kcal. The final result - in 14 days minus 4 kg.

sample menu and a list of foods on a 1200 calorie diet.

The 1200 calorie diet is considered one of the safest and most balanced diets. It is quite easy to stick to it, there is no constant feeling of hunger, and the process of losing weight is stable without the effects of plateaus and stops.

Approximately per day, you should gain no more than 1200 calories. At the same time, physical activity is welcome. There is no constant feeling of hunger on the diet, as the menu is balanced.

Meal plan:

• In total, you will have 5 meals a day. Of these, 3 main and 2 additional
• 300 calorie main meals plus two 150 calorie snacks
• Drink more than 2 liters of water, avoid sugary and carbonated drinks
• Enter lots of fruits and fresh vegetables

To keep portions large and not feel hungry for a long time, eat low-calorie foods.

Diet food list:

• Lean meats
• Dairy products with fat content up to 1%
• Complex carbohydrates
• coarse grains
• fresh fruits
• Vegetable oils

This method of nutrition is considered simple and balanced, so you can eat without feeling hungry. But there are foods that should be excluded from the diet.

Forbidden food:

• Confectionery
• regular sugar
• Sausage
• Fatty meat and fat
• Fast food
• Semi-finished products
• Chips and croutons

You can eat quite varied and without hunger. Products allow you to do this at any time of the year.

Sample diet:

• Breakfast. Oatmeal with milk and fruits
• Snack. 1 banana and 1 apple
• Dinner. Vegetable soup And braised cabbage With chicken breast
• Snack. A glass of kefir or yogurt
• Dinner. Boiled fish with salad

The list of dishes is quite diverse for this method of weight loss.

An approximate list of foods per 100 calories:

• Egg with a spoonful of sour cream
• 1 boiled potato in skin or baked
• Portion of cabbage salad with carrots. Drizzle with vinegar and a drop of oil
• 150 ml low-fat chicken broth and 1 egg
• small banana
• Glass of grapes
• 2 apples
• Low-fat cheesecake baked without sugar
• Small baked river fish
• 150 g chicken breast

Accordingly, per serving, that is, for one meal of 300 calories, you can eat the following foods:

• Potatoes with baked fish and coleslaw
• Cheesecake with grapes and chicken broth with egg
• 3 baked apples with low-fat cottage cheese
• Braised cabbage with chicken breast

Of course, the main disadvantage of this diet is that everything needs to be cooked. That is, you can’t eat in restaurants, and fast food is prohibited.

Syrniki dietary

An easy dessert recipe.

Ingredients:

• 150 g low-fat cottage cheese
• Half a raw egg
• A teaspoon of sugar, you can use a substitute
• Tablespoon of oat bran

Recipe:

• Grind cottage cheese in a blender and add sugar or substitute
• Beat the egg and add the bran
• Turn the blender back on
• Form cheesecakes from the prepared mass and put on a double boiler sieve

Vegetable soup

Delicious and diet soup from vegetables.

Ingredients:

• 1 potato
• 1 carrot
• 1 onion
• handful of champignons
• handful of cauliflower
• Spices
• 10 g butter

Recipe:

• Prepare vegetables and cut them into small slices
• Load all the vegetables into the pan and pour 1.5 liters of water
• Turn on the heat and cook until the vegetables are soft.
• Enter salt and spices. Pour in the oil
• Before serving, you can add a teaspoon of sour cream

Vegetable stew

It is best to cook the dish in a slow cooker, as it consumes very little oil and fat.

Ingredients:

• 2 carrots
• 2 eggplant
• 2 bell peppers
• 1 potato
• 2 onions
• Spices, salt
• 1 spoon of oil

Recipe:

• Peel the vegetables and rinse them under running water
• Cut everything into cubes and pour into the multicooker bowl
• Pour in water so that it does not cover the vegetables by 3 cm
• Add salt, oil, spices
• Turn on the device in the "extinguishing" mode for 45 minutes

Disadvantages of low calorie diets:

• Plateau effect. After a while, the metabolism slows down, and the person loses weight very slowly.
• The body lacks nutrients health problems may begin.
• Losing weight can lead to slow metabolism and obesity.

Weight on such a diet goes away slowly. But that's not bad at all. At the same time, stretch marks are not formed, the skin does not hang and looks elastic. On average, weight loss per month is 2-3 kg. It's not much, of course, but it's safe.

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

The 1200 calorie diet is effective and harmless to humans. The menu for the day is compiled based on the calories eaten, the total number of which should not exceed the specified indicator - 1200 calories. With all its effectiveness, it is surprising that it does not impose strict prohibitions on eating food, the diet is balanced. The numbers on the scales decrease due to the burning of excess fat, and not due to the removal of excess moisture from the body.

What is the 1200 calorie diet?

The diet is based on all the most important positions of a healthy diet. It is believed that proper diet- This is 1700-2200 calories per day. The figure varies depending on the pace and amount of physical activity. Reducing this figure to 1200 calories leads to a daily loss of up to about 700 g of excess weight.

But the body must still receive the required minimum of carbohydrates, proteins, fats, vitamins, and the body compensates for the missing amount of calories by spending accumulated body fat. However, there are situations in which the amount of incoming calories is much lower than the minimum. In these cases, the accumulation mode is turned on, and the body, no matter how strange it may be, begins to gain weight. That is why many mono-dients are ineffective or give too little result.

How does it work?

Like many other diets, the 1200 calorie diet involves following certain rules. Violation of this regime will negatively affect the final result. The most important positions of the 1200 calorie diet:

• The sum of all calories consumed per day does not exceed 1200.
• The daily menu should be based on the 15/30/55% scheme.
• You need to eat more often, but less: there are 3 main meals each up to 300 calories, you can have a snack 2 times for 150 calories.
• Unprocessed vegetables and fruits form the main part of the menu.
• The diet needs to be diversified as much as possible.
• It is better to replace meat with fish - at least three times a week.

Good news for lovers of sweets: the daily menu for weight loss does not require a hard refusal of sweets. Of course, it would be good to cut down on the consumption of fast carbohydrates, it is better to eat less flour, and give up sugary drinks with gas. Fried food in animal oil, various smoked and salty foods are also not allowed to be consumed. classic diet food also implies compliance drinking regime: per day you need to drink 1.5-2 liters of pure non-carbonated water.

Sample menu for 1200 calories per day

What do you need to eat to get only 1200 calories per day? Breakfast is a must. It is allowed to choose: eggs (in the form of an omelet or boiled), porridge on the water - from oatmeal, rice or buckwheat, cottage cheese casserole, cheese sandwich. You definitely need to dine with a hot dish, for example, soup, and add a vegetable salad. Dinner should be a few hours before going to bed. You can have dinner with lean boiled meat, for example, beef or poultry, fish.

In the morning and afternoon snack, some fruit or some dried fruit should be eaten - 30-50 g. If hunger persists, then it is allowed to eat a little salad, low-fat cottage cheese or drink a glass of kefir. It is recommended in your free time to draw up a clear diet for the entire coming week, so it will be much more convenient to calculate how many calories a particular product contains.

Product set

How to make a diet for 1200 calories a day so that you like every product and every dish? This will help the table of calorie content of various foods. Knowing how many calories are in a particular meal will also make it much easier to think about your daily diet.

Below are approximate grams of meals, systematized by the number of calories. But it must be borne in mind that this indicator can fluctuate up and down. It depends on how the dish is prepared, what it is seasoned with.

three hundred calories:

• 180 grams mashed potatoes prepared with milk;
• 180 grams of pasta with 30 grams of grated hard cheese;
• 150 grams of light beef cutlets;
• 180 grams of stuffed cabbage.

two hundred calories:

• 150 grams of vinaigrette seasoned with unrefined oil;
• 90 grams of curd mass, seasoned with a spoonful of sour cream;
• Scrambled 2 eggs.

one hundred calories:

• 1 potato baked in the oven;
• 160 grams of chicken broth;
• 120 grams of borscht without meat;
• 80 grams of cottage cheese with a spoonful of sour cream;
• Apple.

Energy value table

A diet of 1200 calories per day is fraught with a difficult moment - this is a regular calculation of the calories of each meal eaten, because exceeding the daily allowance is unacceptable. The number of calories consumed depends not only on how many of them were originally in the product, but also on the method of preparation of this product. For example, baked potatoes are healthier than boiled ones, and tea will add 40 calories more if you add a spoonful of sugar to it. Steamed buckwheat will add to the amount of calories consumed 3 times less than boiled buckwheat.

Menu for seven days

Sample 1200 calorie weight loss menu for seven days:

First days:

• Have breakfast with porridge, a slice of whole grain bread with hard cheese, drink tea, coffee.
• You can eat an apple.
• You can dine with soup without meat and fish, baked chicken breast loin.
• Have a snack with a glass of yogurt, kefir.
• Have dinner with stewed cabbage or carrot salad with an apple, drink juice.

Second day:

• Eat scrambled eggs and cheese sandwiches for breakfast.
• For the 2nd breakfast, you can eat a few spoons oatmeal.
• Dine on buckwheat with mushrooms, vegetable salad with sour cream.
• For an afternoon snack, eat a banana, 20 grams of prunes.
• Dine on a sirloin of baked pink salmon with raw vegetables and a glass of yogurt.

Third day:

• Have breakfast with rice porridge, cheesecake with sour cream, a piece of hard cheese.
• For the 2nd breakfast, you can eat half a glass of berries or 100 grams of fruit.
• You can dine with stuffed peppers, beet salad with prunes, drink juice.
• For an afternoon snack, you can eat an orange, 30 grams of dried apricots.
• Dine on a sirloin of baked chicken with cauliflower, 150 grams of fermented baked milk.

If you do not want to go on a diet, then exercises for weight loss are suitable for you. It will help you get your body in order.

There is a large list of natural fat burners that help you lose weight significantly -.

If you do not have much money, but you still want to lose weight, then a cheap weight loss diet is for you. It has been written about her.

Fourth day:

• Have breakfast with cottage cheese casserole with sour cream, honey, drink coffee, tea.
• A snack is 100 grams of steamed buckwheat porridge or a boiled egg.
• dine on shami sauerkraut, steamed vegetables.
• Snack: half a grapefruit.
• Have dinner with a steamed beef cutlet, warm carrot salad, a glass of kefir.

Fifth day:

• have breakfast millet porridge with dried apricots.
• Snack: cheese sandwich and coffee.
• Dine fish soup in Finnish.
• Snack: 100 grams of buckwheat steamed on kefir.
• Dine on baked sea bass with rice, salad with radish and cucumber.

Sixth day:

• Eat oatmeal and green tea for breakfast.
• For the 2nd breakfast, you can eat 100 grams of grapes.
• Dine on a salad seaweed, chicken broth, a slice of whole grain bread.
• Snack: half a glass of berries or an orange.
• Dinner chicken fillet with vegetables, a glass of real low-fat yogurt.

Seventh day:

• Have breakfast with cottage cheese with sour cream, coffee.
• For the 2nd breakfast, eat a banana.
• Dine on spinach soup, carrot and apple salad.
• Have a snack with 150 grams of steamed buckwheat porridge.
• Have dinner with baked beef meat with mushrooms, vegetable salad and a glass of yogurt.

Content:

An example of compiling a menu for 1200 callas for a week from simple products. What can be the harm of low calorie content.

The dream of a losing weight woman is to find a diet without hunger: effective, simple and tolerant delicious dishes. The menu for 1200 kcal per day fits perfectly into the concept of proper nutrition instructions.

Where did the number come from?

A diet of 1200 kcal is not a figure for everyone and not a diet at all. Actually this daily basal metabolism of a woman up to 160 cm tall and weighing up to 47 kg. And this is without taking into account the cost of shopping, walking, cooking and household chores. A woman weighing 50 kg already needs 1300 kcal. Height also affects basal metabolism, but an increase in basal metabolism at a constant low weight will reduce daily energy requirements.

1200 kcal is required for a woman weighing 60 kg and 165 cm tall to lose weight, but this is with a very sedentary lifestyle. Such a girl will look simply exhausted. Because this diet is most active people looks like hunger. Most often, it will lead to weakness, especially if it is combined with physical activity, both strength and cardio.

For the average woman who is slightly overweight, this kind of calorie restriction would create a deficit of more than 500 calories. If you add physical activity, the result will appear, but the body will lack nutrients a little.

Main nuances

On the positive side, eating 1200 kcal develops useful skills:

• Teaches you how to choose healthy foods, form portions and limit junk food.
• Provides possession of a kitchen scale, weighing for accurate calculation of calories.
• Helps to understand that for every cookie eaten there is a serving of other healthy food. Teaches choice.

The simplicity of the diet sets a positive mood for a woman who cannot get out of a diet just to start eating right. The name "diet for 1200 calories per day" is conditional, since sooner or later this figure will vary depending on goals, weight and amount of excess fat.

For example, the meal plan suggests:

• for breakfast, an omelet from one egg and a slice of ham;
• snack on whole grain bread with sweetener jam;
• lunch - tomato soup, pasta with paprika and cucumber;
• a baked apple for an afternoon snack;
• Grilled vegetables for dinner.

Without any analysis, it is clear that this menu lacks protein and healthy fats. Therefore, we can immediately name the main drawback of schematic diets - the lack of calculation of the body's need for macronutrients or BJU:

• without proteins, immunity decreases, the condition of the skin worsens, diseases of the internal organs appear;
• without fat, depression develops, wrinkles appear, vision deteriorates;
• without carbohydrates, the load on the kidneys and liver increases, weakness appears.

Therefore, proper nutrition should be built according to an approximate scheme:

• Breakfast: cereals + protein.
• Snack: protein + fats + fruits / vegetables.
• Lunch: cereals + protein + vegetables + fats.
• Afternoon snack: protein + fruits / vegetables / fats.
• Dinner: protein + vegetables.

Any low-calorie menu should be balanced, even based on simple products. The creators of the 1200 kcal diet forgot that it is protein that gives long-term satiety, and carbohydrates are pure energy.

The addition of lean skinless poultry meat, veal, dairy products and eggs is necessary for the normal functioning of the nervous system, replenishment of essential amino acids - building materials for new cells.

Sample menu for the week

Proper nutrition includes three meals and snacks, scheduled by day of the week:

Monday:

• Breakfast: omelette with asparagus and chicken (two eggs, 50 g of asparagus and 50 g of fillet), tomato.
• Snack: whole grain bread (40 g) with low-fat cheese (30 g).
• Lunch: buckwheat (100 g) with steamed chicken cutlets (120 g), vegetable stew (100 g).
• Snack: nuts (30 g) and homemade low-fat yogurt (150 g).
• Dinner: baked meat (100 g) and grilled vegetables (250 g).

Tuesday:

• Breakfast: oatmeal (whole grains, not cereal - 50 g), dried fruits (50 g) and cheese (30 g).
• Snack: fat-free cottage cheese (150 g) and berries (50 g).
• Lunch: stew with vegetables and rice, tomato with pepper and yogurt.
• Snack: cheesecakes without frying with raisins.
• Dinner: chicken giblets with low-fat sour cream and asparagus beans.

Wednesday:

• Breakfast: cheesecakes with oatmeal and raisins, a handful of nuts and an apple.
• Snack: whole grain bread with chicken, cucumber.
• Lunch: chicken meatballs with rice (150 g), cabbage salad with cucumber with vegetable oil(200 g).
• Snack: unsweetened yogurt with berries (150 g).
• Dinner: baked fish (150 g) with vegetables (200 g).

Thursday:

• Breakfast: cottage cheese (100 g), dried apricots and two walnuts.
• Snack: egg and tomato juice.
• Lunch: durum pasta (100 g), cabbage salad with tomatoes, cheese (25 g).
• Snack: banana, oatmeal and cottage cheese cookies, cheese.
• Dinner: veal chop (150 g) and grilled vegetables (200 g).

Friday:

• Breakfast: two whole grain breads with soft cottage cheese and greens, a tomato and an egg.
• Snack: fruit salad (100 g) and soft cheese (30 g).
• Lunch: stewed tomato sauce fish, whole grain bread, two potatoes, vegetable salad.
• Snack: coffee with milk, cheese (30 g), fruit (100 g).
• Dinner: stewed cabbage with meat, bean salad.

Saturday:

• Breakfast: flaxseed porridge, egg and orange.
• Snack: walnuts (30 g) with a small spoonful of honey, coffee with milk.
• Lunch: lean borscht with chicken breast, vegetable salad and grain bread with cheese (30 g).
• Snack: cottage cheese casserole with honey and raisins (150 g).
• Dinner: chicken chop with mushrooms and cheese, boiled cauliflower.

Sunday:

• Breakfast: scrambled eggs with tomatoes, chicken pastrami.
• Snack: guest almonds, a glass of kefir.
• Lunch: pumpkin soup, egg, leaf lettuce.
• Snack: whole grain toast (bread) with cheese (30 g).
• Dinner: okroshka from kefir, eggs, cucumbers and chicken fillet, leaf salad.

Serving Size:

• meat dish - about 90-120 g;
• vegetable dishes - 150-250 g;
• liquid - 200 ml;
• dairy - 100-150 g.

This will help meet the specified calorie content and fill the diet with useful substances.

The harm of low calories

Nutritionists are unanimous that such a menu proper nutrition for weight loss due to the low calorie content of 1200 kcal is not suitable for most people. With high physical activity, drowsiness, irritability, fatigue, muscle pain will be observed. When calculating daily calorie content, a combination of weight and height, age and gender, and lifestyle are taken into account.

When energy consumption exceeds intake, the body will begin to "eat" itself. First of all, muscle tissue is consumed and fluid is lost. The logical effect of a calorie deficit will be adaptation to hunger, namely, a decrease in the rate of metabolic processes. Therefore, a return to a high-calorie diet will inevitably lead to the accumulation of fat.

Experienced nutritionists will say out loud - fast, but not longer than three days. On this, schemes with alternating calories are built. Even the most accurate 1200 calorie weekly and hourly diet should be a temporary measure that disciplines and reinforces the habit. Start by cleaning your diet from high-calorie foods, sugar, convenience foods. Fill your meals with vegetables, healthy fats and proteins. Don't starve yourself: just add half an hour physical activity a day to increase calorie expenditure, and eat properly.