1200 calories diet per day for weight loss: the correct menu for a week, for every day with recipes from simple products. How much kg can lose weight in a month on a 1200 calorie diet per day, why it is impossible to eat less than 1200 kcal per day?

Want to lose weight? Learn more about the popular diet 1200 kcal a day! Perhaps she is exactly what you need.

1200 calorie diet per day, according to its developers and supporters, is an amazing way without harm to the body and special efforts by losing weight to get rid of extra kilograms. Read the article to find out what the essence of this weight loss system, which it can give results. We will help you to make a menu for a day and a week for a 1200 kcal diet, tell me with what difficulties you may encounter while slimming on it.

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

It is known that in the norm, a man of 18-40 years per day should consume 2800 - 3200 kcal, the woman of the same age - 2400 - 2600 kcal. The individual calorie value is determined by the lifestyle, the presence of sports in it, the severity of labor and other factors. In some circumstances, it can be slightly less than normal. And no matter how much food professionals, supporters of a healthy lifestyle, did not claim that it is not necessary to lose weight solely by reducing the energy value of the daily diet, most people fighting overweight are still resorting to diet. The essence of many of them is in cutting the number and caloric content of products consumed.

1200 calorie diet per day is based on calculating the energy value of products in the diet.

That is a diet of 1200 calories a day - one of these. Already judging by her name, it can be understood that the calorie content of the daily diet on it will have to be doubled, or even more.
In addition to cutting the energy value of the daytime diet, a 1200 calorie diet has other rules per day:

1. It is necessary to eat on it five - six times a day. To see each time a question, something to eat, not to exceed 1,200 kcal, the menu is recommended at once to 3, 5, 7 or 10 days.
2. Since calories have to be considered all the time, it is necessary to find a table of calorie products in advance or to download a special calculator to your phone.
3. To fool the body and not let him feel hungry, you will need to learn how to eat slowly, carefully chewing food.
4. Portions on this diet should be small (otherwise how else to invest in these 1200 kcal?). But at the same time consumed products must be diverse. Then it will not seem to you that you go to some sacrifices and hard limit yourself in food. A variety of diet is another argument in favor of the fact that a 1200 kcal diet menu needs to be thought out in advance.
5. We must not forget to drink. 2 liters of water - mandatory daily rate.
6. The diet is not prohibited by the products of animal origin, which are included in their composition animals fats. But these fats should be useful. Therefore, you should eat more fish than meat.
7. In general, the balance of macronutrients during your power should look like: complex carbohydrates - 55%, useful fats (including Omega-3 acids, omega - 6 and omega -9) - 30%, proteins - 15%.
8. Empty calories should be excluded. With a list of dishes, which, on a 1200 kcal diet, can not be categorically categorically, you can read below in the article.
9. This diet provides a way out, which means that after it immediately increase the calorie content of the diet to your normal. Daily consume more by 50-100 kcal, returning to a healthy power registry.

On a 1200 dieting calories are not needed.

You can talk as much as you like how great it is for the body. But the person who decided to lose weight in this way, it is interesting to know how much he can reset on this diet.

Important: Remember that weight loss is normal and safe, during which a person loses from 0.5 to 1 kg per week.

The online descriptions to diet, as well as responses of those who experienced it for yourself, you can see that in 10 days it is possible to lose weight by 5 kg (unless, of course, comply with all the rules and additionally to include in your daily 2-3 exercise per week).
After spending some simple calculations, we understand that a diet in 1200 calories a day, we can get rid of the extra kilos 10-15. Let's not forget that their number will also depend on the initial weight losing weight and the rate of its metabolism.

Why can not eat less than 1200 calories a day?

Why exactly 1200 calories? After all, if even more trim diet, weight loss, probably needs to go faster?
Developers diet all ready to explain in detail. The fact that 1200 calories a day - this is the minimum value at which the human body will not experience severe stress and consume energy from its internal resources.

1. If you curtail your diet even more, the first thing you come across - is an irresistible hunger. If you have not steel willpower, already 2-3 days you will be broken, and all brought to this sacrifice will be in vain.
2. If the day you will consume fewer calories, you risk not accelerate, and more to slow down your metabolism.
3. Critically receive less energy, the body will begin to take it from its own muscle tissue.

If you consume per day less than 1200 kcal, you will harm your body.

But even a minimum of 1,200 kcal is permissible is not for everyone. You should pick another diet, if:

• you are under 18 years old
• you - a pregnant woman or nursing mother
• you have anemia
• you've just suffered a severe acute infectious disease or suffer from any chronic
• you recently experienced surgery
• you play sports professionally or more than 3 times a week
• you are engaged in heavy physical labor

What foods can not be eaten on a diet of 1200 calories per day: list

Suffice it to run the table through the eyes of some of the products calorie to understand that this low-calorie diet have to give up:

• alcohol
• bakery products
• confectionery
• fast food and snacks
• fatty meats
• sausages
• canned
• food, fried in butter
• carbonated drinks
• sahara

1200 kcal diet say "No" empty calories.

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

In addition to the products mentioned above, you can eat everything on a 1200 kcal diet, but in limited quantities in order not to exceed the established energy consumption rate.
Check out the table in which the caloric content of some dishes and products is to make your menu.

Table of calorie content of some products: Part 1.

Table of calorie content of some products: Part 2.

1. Grains and legumes. It is better to eat buckwheat, rice, oatmeal, Bulgur, millet or pea porridge for breakfast and lunch. Look, the size of the portion must be less than 100g!
2. Meat. Lady can not be unambiguously! Eat low-fat chicken, turkey, beef or veal. Cook, stick or bake meat, but in no case burn it.
3. Dairy products. One of your snacks can be fermented: Eat low-fat cottage cheese, drink white without additive yogurt, low-fat kefir or milk no more than 2.5% fat. Cheese choose non-large, soft, for example, Adygei. Do not eat oil.
4. Fish and seafood. Eat any, but not fried and not canned. Consider calories to correctly determine the size of the portion.
5. Vegetables, fruits and berries. Fresh vegetables, boiled or stews can be any. Fruits and berries - everything except sweet.
6. Beverages. You can drink tea and coffee without sugar. If you drink juice, then only natural. Consider him for the portion of vegetables. Fruit or berries, respectively.

Important: If you look at the calorie table, you will see that nuts are extremely calorie products. But who said that you will have them 100 g and more? As a snack you can allow yourself a couple of pistachios or hazelnuts. Seeds do not eat: you can hardly stop in time, starting them click.

The correct diet and the planning plan for a balanced diet 1200 calories per day

If you have chosen a 1200 kcal diet for yourself, be prepared for drawing up the correct menu you will need not only to choose the right products, but also to distribute them on food intakes, and also calculate the size of the portions, taking the caloric content of 100 g of products.
So, the approximate plan for your fractional and balanced nutrition subject to consumption of no more than 1200 kcal per day should look like this:

• breakfast -300 kcal
• snack - 150 kcal
• lunch - 300 kcal
• snack - 150 kcal
• dinner - 300 kcal

While 300 calories for dinner, if it is not too late and not immediately before bedtime, it is quite normal, it is possible to take into account the human biorhythm. Most of the energy would be good to get up in the morning and in the middle. Therefore, there is a second version of the plan is also correct:

• breakfast - 350 calories
• snack - 150 kcal
• lunch - 350 calories
• snack - 100 kcal
• dinner - 250 kcal

IMPORTANT: Try to make your menu so that you ate foods containing carbohydrates for breakfast, the first snack and lunch.

What can you eat 1,200 calories a day: a list of dishes

To understand about what foods and how much you can eat 1200 calories a day, look at one of the variants of this diet menu:

• breakfast: Oatmeal in water - 50 g (approximately 170 kcal), peach (60 kcal), a couple of slices of cheese Adyg (100 kcal), toast bread or rye bread (50 kcal)
• snack20 g of almond (150 kcal)
• dinnerVegetable steamed (cabbage, carrot, onion, pepper) - 100g (60 kcal), boiled chicken breast - 100 g (140 kcal), brown rice - 50 g (100 kcal)
• snack: Low-fat cottage cheese - 100 g (80 kcal)
• dinner: Baked salmon - 100 g (150 kcal), vegetable salad - (120 kcal)

Sample menu for the day, taking into account consumption of 1200 kcal.

VIDEO: What to eat to lose weight? The diet of 1200 calories

Sample menu diet 1200 calories a day for a week and every day with counting calories

Menu on a diet 1200 calories is quite diverse.

Estimated 1200 kcal diet menu for 7 days counting calories for each meal you can see in the tables. Over the weekend, try the menu of any of the first 5 days.
Day 1

Day 2.

day 3

day 4

day 5

Simple recipes for 1200 calories for weight loss

From the approximate menu, we see that on a 1200 kcal diet you can eat simple, at the same time delicious and varied dishes.
RECIPE: Salmon for a couple
Need:

• salmon fillet - 100 g
• lemon juice - 0.5 h spoons
• rosemary - 1 twig
• sol- pinch

Salmon for a couple.

1. Prepare the form in a multicooker for a pair or in a double boiler.
2. Put the rosemary on the bottom of the container.
3. Wash and chopped on the pieces of fish Spare and sprinkle with lemon juice.
4. Prepare about 10 minutes.

RECIPE: Cottage cheese casserole
Need:

• cottage cheese - 100 g
• egg - 1 pc.
• sugar - 1 h. spoon
• dried fruits - 30 g
• soda - on the tip of the knife

Cottage cheese casserole.

1. If possible, cook the casserole in the multiform. You will have 2 servings.
2. Cottage cheese with a fork, add dried fruits to it.
3. Separately whisk proteins with sugar and yolk, alternately add them to cottage cheese.
4. Add soda. Pretty mix all.
5. Prepare a 20-minute casserole.

RECIPE: Tickets from turkey
Necessary:

• turkey fillet - 200 g
• onions - 0.5 pcs.
• yogurt low-fat - 50 ml
• parsley - a pair of twigs
• olive oil - 1 h. spoon
• fourth of Lemon Quarter
• curry - 1 h. spoon

Turkish turbines.

1. Prepare bugs in the oven at 210 degrees.
2. Make minced turkey, bow and parsley, add salt and pepper to taste.
3. Make from mince balls, put them in a shape, lubricated with olive oil. Bake 30 minutes.
4. From yogurt, lemon juice, curry and salt to tails sauce.

I sit on a 1200 diet and do not lose weight: why, what to do?

If you sit on a 1200 kcal diet and do not lose weight, you may have a violated metabolism, or such a number of energy is missing. In any case, refer to the nutritionist so that it helps you choose an individual diet to reduce weight.

If you stick to all the rules of a 1200 kcal diet, but your weight is worth, consult with a nutritional specialist.

1200 calories diet per day: reviews and results of lost weight

1. Hope: "I really like this diet. But immediately warn that it makes no sense to sit on it for 3-5 kg, since the output will be longer. For the first month I lost 8 kg at the initial weight in 85. The next two months left 4 kg, two more - 2.5 kg. At the outlet lost another 2 kg, as a result we have 62 kg. The rest will already be discharged on PP. "
2. Ilona: "Chose this diet for yourself. I wanted to speed up the result, and, stupid, cut your diet to 800 kcal. I thought, I will not be hungry. As a result, he received slow metabolism ... ".
3. Dasha: "If you can sit on this diet, immediately install the Calories Counter for the phone. It will greatly facilitate your life! ".

Video: 1200 kcal menu