Diet 1200
Everyone knows that the body receives the necessary nutrients and energy for its functioning from food. The excess calorie intake is stored mostly in the form of body fat. Therefore, in order to lose weight, it is necessary to reduce the amount of food consumed and the daily calorie intake, and then the body will begin to receive energy from its reserves.
Diet 1200 calories per day refers to this type of diet, when followed, body weight is lost by reducing the daily calorie content of food. It is worth noting that 1200 calories is the average rate of required calories for a person of normal build, leading a sedentary lifestyle. Naturally, if your work is connected with hard physical labor, then it is worth considering the advisability of following such a diet. You put your body in a rigid framework! However, if your lifestyle is far from being athletic, then the 1200 diet is exactly what you need.
If you choose more aggressive options for losing weight, then you can only harm the body. When a certain critical point of calorie consumption is reached or during fasting, the body begins to experience severe stress, an intense feeling of hunger arises. Compensatory metabolism slows down, it becomes difficult to lose weight. And after your diet is over, the body starts to gain weight in an enhanced manner, compensating for the expended, and also, making a "reserve" for the future. Naturally, the reserve refers to the hated subcutaneous fat.
The main benefits of the 1200 calorie diet
1. Sufficient efficiency. Even with a sedentary lifestyle, you will lose weight.
2. Variety in the choice of products. The main rule: invest in 1200 calories.
3. Weight loss occurs quickly enough (within a few weeks), which undoubtedly has a positive effect on motivation.
4. Almost everyone can follow the 1200 diet. An exception may be pregnant women and children under 13-15 years old. As mentioned above, if you lead an active lifestyle, do fitness, your work is associated with heavy overload, then you need to pay attention to other diets.
Possible disadvantages of the diet minus 1200 calories
- Daily careful weighing of products and control of calorie content of dishes.
- If you previously consumed much more calories, then a sharp decrease in them can cause unpleasant symptoms such as dizziness, general weakness, and even fainting. This is especially true for people with blood sugar problems. If everything is in order with your health, then unwanted symptoms disappear by 2-3 weeks.
- The impossibility of adhering to the diet for 1200 people leading an active lifestyle.
- The 1200 calorie diet requires consistency and meticulousness.
- Improper food planning can lead to vitamin and nutrient deficiencies, which can adversely affect weight retention and overall health.
Some principles of the 1200 calorie diet
Subject to this diet, the use of fatty meats, sweets, fast food, sugary juices, carbonated drinks and alcohol is strictly prohibited.
The 1200 diet should be based on fresh vegetables and fruits, legumes, durum wheat spaghetti, oven-baked potatoes, whole grain breads, lean meats and fish.
With long-term adherence to the diet, a short-term (1-2 days) deviation from it is allowed.
If the products are selected correctly, then you can follow a diet of 1200 calories per day for up to 5-6 months. On average, a month's loss of body weight can be 3-4 kg.
1200 calories per day menu
1 day. Breakfast: 69 calories.
- 1 glass of oatmeal, boiled in water.
- 1 cup of unsweetened coffee.
For lunch: 535 calories.
- Avocado salad, 10 cherry tomatoes, half a teaspoon of olive oil, a slice of mozzarella cheese for salads, salt.
Dinner: 428 calories.
- Tuscan chicken salad. All ingredients are listed in 2 servings: 15g cooked beans; 1.25 cups finely chopped boiled chicken breast 0.75 cups fresh celery 1/8 cup feta cheese 1/2 cup fresh basil 1 cup romaine lettuce leaves 1/2 garlic clove 2.5 tablespoons olive oil, salt and pepper to taste.
2 day menu 1200 calories per day. For breakfast: 300 calories.
- 150 g of fresh cabbage and carrot salad, seasoned with lemon juice and olive oil.
- Sandwich made from a thin slice of whole grain bread and 50 g of boiled sausage.
For breakfast 2: 120 calories.
- coffee with 1 teaspoon of sugar.
For lunch: 420 calories.
- 150 g of baked potatoes flavored with 20 g of vegetable oil;
- 80 g of boiled white chicken meat;
- unsweetened green tea.
Snack: 120 calories.
- 200 ml of 1.5% yoghurt.
Dinner: 240 calories.
-150 g of fresh cabbage and carrot salad, seasoned with lemon juice and olive oil.
- 200 g of baked lean fish.
What can you eat per 100 calories
- a plate of vegetable soup;
- vegetables stewed without fat;
- 2 tablespoons of oatmeal;
- one medium-sized potato without oil;
- 5 tablespoons of low-fat sour cream;
- boiled chicken egg;
- 1 banana;
- 20 grapes;
- 15 g of almonds;
- 1 large apple;
- 50 g of hard cheese.
At the moment, almost every product has its calorie value indicated. You just have to buy an electronic kitchen scale and go on a 1200 calorie diet a day.
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