Find out if diets with less than 1200 calories can be used and how to create a menu for the whole day in such a diet. Most dietary nutrition programs are very exhausting to the body, as they involve fasting. The main problem that people face after completing diets is regaining lost weight. Today we will talk about the benefits and harms of a 1200 calorie diet. According to reviews, this nutrition program is quite effective and safe.
Features of the diet of 1200 calories per day
If the indicator of the energy value of the diet is sharply reduced, then the body gets into a state of severe stress. As a result, a person begins to experience a feeling of severe hunger. In the course of numerous studies, it has been proven that it is enough for girls leading an active lifestyle to consume 1200 calories throughout the day. This nutrition program is based on the consumption of a certain number of calories daily.
Since the diet we are considering is balanced and allows the body to provide all the necessary nutrients, it does not harm the body. Many women have already used it and have received remarkable results. The nutrition program assumes the use of only those foods that have a minimum energy value.
As a result, it is possible to avoid a sharp slowdown in metabolic processes, which is characteristic of many rigid diets. If you want to know about the benefits and harms of a 1200 calorie diet, then you need to remember the importance of maintaining a certain balance between essential nutrients. Only in this situation can we expect positive results. The ratio of nutrients in the diet is as follows:
- Carbohydrates - 55 percent.
- Protein compounds - 15 percent.
- Fats - no more than 30 percent, 27 of which must be of plant origin.
Also note that the 1200 calorie diet can be used not only for weight loss, but for some serious ailments.
Diet rules 1200 calories per day
To get the best results, you should follow a few simple rules:
- The diet should contain eggs, dairy products, fresh vegetables and fruits, pasta, bran bread, lean meats and fish.
- The amount of foods containing a large amount of carbohydrates must be limited.
- Whole grains must be present in the weekly diet. This is due to the presence in their composition of a large amount of micronutrients, antioxidants and plant fibers, which have a positive effect on muscle tone.
- It is necessary to give up fast food, sweets, alcohol, convenience foods, fatty foods and mayonnaise.
- The indicator of the energy value of the diet may differ from the recommended one by no more than 200 calories, but only in the direction of increase. If the calorie content of the nutrition program is 1000 calories, then the body will not be able to get enough energy.
- During the period of using this nutrition program, you can not actively engage in sports. It is enough to take short runs or do morning exercises.
- Saturated fats should be included in the diet to reduce stress on the heart muscle.
- You need to eat fresh vegetables and fruits every day.
- Cut out sugar and eat enough protein compounds.
How to make the right 1200 calorie diet menu?
As mentioned above, the indicator of the energy value of the diet, according to the rules of this diet, should be at least 1200 calories. It is allowed to increase it by a maximum of 200 calories. This suggests that you have to weigh the foods you eat and use their calorie tables. We will now mark only those products, the energy value of which is minimal:
- Vegetables - the average calorie content of 100 grams of these products is no more than 30 calories.
- Fruits and berries - the indicator of the energy value of every hundred products does not exceed 40 calories.
- Boiled egg white - 44 calories for every 10 grams of food.
Sample menu for a 1200 calorie diet for one day
We will now offer you two options for the day menu. However, due to minor restrictions on food, it will not be difficult for you to compose a diet yourself. We recommend eating at least five times a day.
The first option of the day menu
- 1st meal - a salad of fresh vegetables, seasoned with olive oil or lemon juice. It is allowed to eat no more than 50 grams of boiled sausage and a slice of bran bread. The energy value is approximately 300 calories.
- 2nd meal - a cup of coffee, if desired, you can add honey. The energy value is approximately 120 calories.
- 3rd meal - about 90 grams of boiled chicken meat, potatoes, green tea without sugar. The energy value is approximately 450 calories.
- 4th meal - 0.25 grams of natural yoghurt, the fat content of which does not exceed 1.5 percent. The energy value is approximately 120 calories.
- 5th meal - about 190 grams of fish, fresh vegetable salad, seasoned with lemon juice or olive oil. The energy value is approximately 250 calories.
The second option of the day menu
- 1st meal - oatmeal, for the preparation of which three tablespoons of cereal are used. The energy value is approximately 250 calories.
- 2nd meal - one apple or pear. The energy value is approximately 45 calories.
- 3rd meal - chicken broth soup, two veal cutlets, vegetable salad from fresh vegetables. The energy value is approximately 340 calories.
- 4th meal - a salad of fresh vegetables. The energy value is approximately 35 calories.
- 5th meal - buckwheat porridge, stewed fish and cabbage salad. The energy value is approximately 540 calories.
Indicative diet menu 1200 calories per week
When compiling a diet for a week, we proceeded from the recommendation to eat at least five times a day.
Monday
- 1st meal - a cup of coffee, buckwheat porridge and a boiled egg.
- 2nd meal - one apple.
- 3rd meal - pollock baked in vegetables and a glass of orange juice.
- 4th meal - chicken fillet baked with herbs, fresh cabbage salad.
- 5th meal - natural yoghurt, the fat content of which is no more than 1.5 percent.
Tuesday
- 1st meal - a cup of coffee and a slice of whole grain bread and low-fat cheese sandwich.
- 2nd meal - one banana and fruit juice.
- 3rd meal - vinaigrette and chicken broth.
- 4th meal - Bulgarian pepper stuffed with vegetables and tea.
- 5th meal - 0.25 non-fat milk.
Wednesday
- 1st meal - scrambled eggs and fruit smoothies.
- 2nd meal - one pear.
- 3rd meal - chum salmon cooked with steamed rice.
- 4th meal - grilled vegetables with a piece of chicken and tea.
- 5th meal - a glass of kefir, the fat content of which is no more than 1.5 percent.
Thursday
- 1st meal - prunes and oatmeal, a cup of coffee.
- 2nd meal - fruit or vegetable fresh.
- 3rd meal - a slice of steamed beef and broccoli soup.
- 4th meal - baked salmon with boiled rice.
- 5th meal - cottage cheese, the fat content of which is no more than 1.5 percent.
Friday
- 1st meal - cottage cheese casserole and a glass of milk.
- 2nd meal - baked apple.
- 3rd meal - mushroom and chicken soup, tea.
- 4th meal - buckwheat porridge with beef, fresh vegetable salad.
- 5th meal - yogurt.
Saturday
- 1st meal - tea and porridge made from wheat groats.
- 2nd meal - kiwi.
- 3rd meal - orange juice and borscht.
- 4th meal - pasta seasoned with tomato paste.
- 5th meal - a glass of fermented baked milk.
Sunday
- 1st meal - a cup of coffee, milk porridge.
- 2nd meal - peaches.
- 3rd meal - fresh vegetable salad and chicken noodles.
- 4th meal - cheesecakes with raisins and a cup of coffee.
- 5th meal - natural yoghurt, the fat content of which is no more than 1.5 percent.
Since when using this nutrition program, the body receives all the nutrients it needs. The absence of strict restrictions allows you to create a balanced menu. Most often, the diet is used for two weeks, but you can follow it for a longer time.
The benefits and harms of a 1200 calorie diet
It's time to talk about the benefits and harms of a 1200 calorie diet. Let's start with the benefits:
- The most balanced and safe nutrition program to date, allowing you to quickly lose weight without harming the body.
- The weight is removed steadily and evenly. After completing the diet, you are guaranteed not to gain weight again.
- The 1200 calorie nutrition program includes only dietary meals, which has a positive effect on the functioning of the digestive system.
- Thanks to a balanced and complete diet, the diet can be used at all times.
Many doctors have confirmed that the diet under consideration today is the safest and most effective. In addition, with its help, you will be able to change your eating habits for the better.
A conversation about the benefits and harms of a 1200 calorie diet would be incomplete without pointing out the drawbacks of the nutrition program:
- Since the indicator of the energy value of the diet is low, with high physical activity, a feeling of drowsiness may appear.
- Every day, when drawing up a menu, you have to calculate the energy value indicator.
- The nutrition program is not suitable for people who are actively involved in sports.
Contraindications should also be noted, although their list is very short - the period of pregnancy and lactation, a high level of physical activity, adolescents. In conclusion, we would like to give a few examples of low-calorie meals. This will give you the opportunity to be sure. That such food can be not only healthy, but also tasty.
- Omelet with asparagus. The washed asparagus must be peeled and boiled for 5 minutes in salted water. Then put the asparagus in a double boiler and add the beaten eggs to it.
- Dessert with cottage cheese and apples. In an apple, you must first remove the core and place in the microwave for a couple of minutes. After that, you need to fill the middle of the apple with low-fat cottage cheese. You can also add honey and cinnamon.
- Kefir cocktail. Combine a glass of kefir with grated ginger and orange juice. Then whisk the mixture in a blender. You can add a mint leaf and citrus zest to the finished cocktail.
For more on the 1200 calorie per day diet, see the following video:
