Diet "1200 calories": reviews, diet options, goals, tasks, sample menu for the week, indications, contraindications, recommendations and results

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50

A large number of diets have been developed, among which every woman can find an option to her liking. Among them there are weight loss methods that exclude a strict restriction in the use of certain products. But not everyone can "boast" good reviews. The 1200 calorie diet is the safest and most effective way to lose weight. It is built on an optimal, balanced menu, the daily calorie content of which does not exceed 1200 kcal. Thus, the body receives substances and energy that are important for proper functioning, and the person receives the opportunity to reduce weight without harm and rigid limits.

What is a diet

The method is based on the principles of proper, he althy nutrition. An adult, depending on physical activity, needs from 1700 to 2200 calories every day. Only ifreduce the minimum figure, you can lose up to 700 g of excess weight.

The body must receive its daily norm of proteins, fats and carbohydrates, so it is impossible to reduce the number of calories received to a critical minimum. This can only make things worse - just look at the reviews left about mono-diets. The 1200 calorie diet is designed so that there is no shortage of the necessary substances, so the body consumes fat reserves. If we talk about mono-diets, then the opposite effect is observed. The body is not supplied with the required amount of useful elements, it experiences stress, respectively, all incoming calories go into the "reserve". The 1200 calorie diet is an opportunity to lose weight without harm to the body, and also not to worry that the lost kilograms will return again. Unless, of course, after its completion, you do not start eating everything.

A significant plus of this technique is the absence of restrictions in the list of products. Craving a burger? Of course you can! Only the menu for the rest of the day will have to be revised, reducing the calorie content of each subsequent meal.

Goals and objectives

To burn excess body fat, you need to maintain a negative balance between the calories you get and the calories you burn. This is the main goal of the 1200 calorie diet. And testimonials from women and men who have lost weight confirm that it really works.

To achieve your goal (to get rid of body fat without harm to he alth in a relatively short time), you must follow the followingrules:

1. Calculate the daily menu so that the number of calories consumed does not exceed 1200, but is not significantly less.
2. Make three 300 cal main meals and two 150 cal extra meals.
3. The main part of the menu should be given to fresh vegetables and fruits.
4. The diet should be varied and he althy.
5. The 1200 calorie diet is simple, the menu allows you to eat unhe althy foods if you don't go overboard. However, experts still do not recommend doing this, since sugars, fats and other harmful substances negatively affect the body and cause the formation of cellulite. Well, if only occasionally indulge yourself, as a nice bonus.
6. The diet should consist of both meat and fish.
7. Do not forget to drink 1.5-2.0 liters of plain water during the day. From drinks, give preference to herbal or green tea and homemade compotes, preferably without sugar.

Diet options

Not every person wants to spend the day calculating kcal, and many do not have such an opportunity. What to do? You can use the ready-made diet menu "1200 calories" for a week. Moreover, there are a sufficient number of such options.

If you still want to think over the menu yourself, then this is quite real and not difficult at all. You will need a notepad, pen, Internet access and a kitchen scale. Now it’s not difficult to find the caloric value of 100 g of a product, including boiled, baked and raw.

Regarding choiceproducts, recommendations will be as follows:

• Breakfast should be the most high-calorie and satisfying meal. You can choose boiled eggs or scrambled eggs, oatmeal, rice or buckwheat porridge on the water, cottage cheese casserole, cheese sandwiches.
• Dinner must necessarily consist of hot dishes. Soups and vegetable salads are good.
• Dinner includes lean meat or fish. As a side dish, for example, buckwheat.
• Snacks are recommended to be made from fruits or dried fruits, literally 50 g each. You can also drink natural yogurt, eat cheese or a little salad.

Recommended and prohibited foods

Many are interested in the question of what can be included in the diet menu "1200 calories per day", and what is better to exclude. Eligible products first:

• bread from bran, rye and wheat flour;
• porridge from buckwheat, barley and pearl barley;
• lean meats such as rabbit, calf, beef, chicken, turkey;
• it is allowed to add some low-fat parts of lamb and pork to dishes;
• you can drink low-fat kefir and eat cottage cheese in unlimited quantities;
• Restrictions placed on hard cheese - literally a few thin slices a day;
• lean fish and seafood;
• boiled eggs or scrambled eggs;
• fresh vegetables and fruits;
• vegetable oil for salad dressing;
• unsweetened fresh berries, as well as for making compote and fresh;
• green, herb altea, organic coffee, still mineral water.

To get the most out of the 1200 calorie diet, girls' reviews call for eliminating harmful foods from the diet. Then the result can be achieved much faster and maintain good he alth. These products include:

• sugar and its analogues;
• fried, greasy and spicy foods;
• canned foods;
• products from premium wheat flour;
• milk drinks;
• fatty fish, meat, seafood, cheese;
• s alty foods;
• pickled and s alted vegetables;
• confectionery goodies;
• alcohol;
• ready sauces;
• purchased juices and nectars, cocoa;
• animals and cooking oils.

There are still foods that can be consumed with a diet of "1200 calories per day", but in limited quantities. These include:

• s alt and spices;
• sweet fruits, dried fruits and berries;
• potatoes and legumes;
• oatmeal, rice and semolina;
• med.

After studying this list, you can easily create an approximate menu. However, this is not all that is important to know. After all, the diet is based on the consumption of 1200 kcal per day. Therefore, one more question remains: “How many kilocalories are contained in the most popular products?”.

Food calories

What is important to know before compiling a menu for a diet for a week for 1200 calories is the calorie content of the most popular foods. Let's dwell on this moredetails (kcal/100 g).

Dairy:

• Low % fat cottage cheese – 89.
• Curd – 344.
• Fat curd – 236.
• Suluguni – 293.
• Russian cheese – 366.
• Dutch cheese – 352.
• Milk 0-2.5% - 30/53.
• Soured milk – 57.
• Yogurt 3, 2% – 87.
• Ryazhenka and kefir 2.5% - 53/51.
• Cream 10-20% – 121/209.
• Sour cream 10-20% – 118/208.

Oils:

• Olive – 898.
• Sunflower – 899.
• Creamy – 747.

Porridge from cereals:

• Buckwheat – 137.
• Barley – 84.
• Millet – 92.
• Oatmeal – 93.
• Rice – 79.
• Pearl - 102.
• Oatmeal – 358.

Meat:

• Lamb – 201.
• Veal – 91.
• Beef – 191.
• Pork – 318-484.
• Horse meat – 149.
• Rabbit – 197.
• Chicken – 161.
• Duck – 348.
• Turkey – 192.

Fish, seafood:

• Sturgeon caviar – 201.
• Chum salmon caviar – 250.
• Karp – 95.
• Pollock – 67.
• Pink salmon – 151.
• Octopus – 74.
• Keta – 138.
• Sprat – 142.
• Shrimp – 85.
• Salmon – 200.
• Kalmar – 77.
• Boiled mussels – 53.
• River/sea bass – 80/12.
• Karas – 84.
• Sturgeon – 161.
• Salmon – 222.
• Herring – 248.
• Mackerel – 158.
• Kom – 141.
• Tuna – 95.
• Trout – 99.
• Hyuk – 84.
• Oysters – 91.

Vegetables:

• Green peas – 75.
• Zucchini – 30.
• Boiled potatoes – 80.
• Green/Onion – 21/41.
• Garlic – 103.
• Eggplant – 22.
• Tomato - 19.
• Carrot – 29.
• Cucumber – 15.
• Beets – 46.
• Lettuce – 15.
• Olives – 111.
• Radishes – 22.
• Bulgarian pepper – 25.
• Parsley – 45.

Fruits, berries:

• Apricot – 44.
• Orange – 38.
• Cherry – 46.
• Banana – 87.
• Cowberry – 42.
• Pineapple – 49.
• Grapefruit – 37.
• Grapes – 73.
• Pear – 41.
• Lemon – 30.
• Melon – 34.
• Kiwi – 46.
• Strawberries – 40.
• Cranberries – 27.
• Blackberry – 31.
• Mandarin – 39.
• Plum – 41.
• Mango – 69.
• Peach – 42.
• Raspberry – 43.
• Currant - 39.
• Apple – 48.
• Cherry – 54.
• Blueberries – 41.

Dried fruits, nuts:

• Cashews – 647.
• Dried apples – 275.
• Prunes – 262.
• Walnuts – 662.
• Kish-mish – 285.
• Hazelnut – 701.
• Peanuts – 555.
• Dates – 277.
• Almonds – 643.
• Dried apricots – 270.

Egg:

• Boiled – 153.
• Steam omelet – 181.

Baked goods:

• Sliced loaf – 261.
• Crackers – 335.
• Lavash –239.
• White bread – 246.
• Rye bread - 210.

Juices:

• Apricot - 39.
• Apple – 42.
• Pineapple – 48.
• Pomegranate – 58.
• Peach - 37.
• Lemon - 18.

Wine:

• Dessert – 175.
• Dry – 66.
• Semi-dry – 78.

Indications and contraindications

The 1200 calorie a day diet, menus and reviews of which will be discussed later, has a number of limitations. These are conditions in which, in principle, it is impossible to experiment with a daily diet:

• diabetes mellitus;
• bronchial asthma;
• oncological diseases;
• pathology of the urinary system;
• heart attack and stroke history;
• under 16 and over 65;
• infectious diseases;
• inflammation of the gallbladder;
• diseases of the cardiovascular system;
• alcoholism;
• pregnancy and lactation;
• necessity to take life-sustaining medications.

As confirmed by weight loss reviews, the 1200 calorie diet is a great option for those who want to lose weight. So its only indication is overweight. However, people who wish to choose this or another method of losing weight should be examined by a doctor in order to identify existing contraindications. A person may not know that he has any disease thatnegatively affect his well-being. Although, on the other hand, a he althy and balanced diet has never hurt anyone.

1200 calorie a day diet

The table shows the menu for the week.

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Breakfast	Carrot and cabbage salad with lemon juice, 1 toast, 2 cheese slices, 1 steamed chicken cutlet	Oatmeal, boiled egg and a slice of cheese	Buckwheat porridge with milk	Oatmeal with yogurt	Steamed omelet, cheese toast	Buckwheat porridge, a glass of yogurt	Granular cottage cheese with pieces of fruit
Snack	Coffee and toast with honey	Any fruit and yogurt	Apple baked with cottage cheese	Fruit	Berries	One banana	Grain bun with a glass of juice
Lunch	Vegetable soup and boiled fish	Chicken broth, boiled chicken, vegetable salad dressed with olive oil	Beef stew with onions and carrots, bulgur	Brown rice,tomato, beef patty	Rice with steamed fish and vegetable salad	Vegetable soup with beans, tomatoes and onions, grapefruit juice, half marshmallows	Diet borscht, vegetable salad, steamed salmon steak
Snack	Yogurt and hazelnuts (2 pcs)	Handful of berries	Two slices of Adyghe cheese, yogurt	Cottage cheese	A handful of raisins	One boiled egg and a mug of tomato juice	Steamed vegetables
Dinner	Vegetable and seafood salad	Curd casserole	Vegetable salad and steamed cutlets	Vegetable salad, boiled egg, steamed fish	Yogurt and cottage cheese with honey	Flounder baked with vegetables, a slice of black bread	Seafood salad with avocado, durum wheat spaghetti

Many interesting food ideas can be found in the reviews. The 1200 calories per day diet has many fans, and some of them actively share their own menus. For example, there are people who want to think over the menu for the day in the morning, with the beginning of the day. In this case, the power supply scheme shown in the table is ideal.

300 kcal	200 kcal	100 kcal
180g mashed potatoes with milk	150g vinaigrette dressed with unrefined butter	1 oven baked potato
180g pasta with 30g grated hard cheese	90 g curd mass with a teaspoon of sour cream	160g chicken broth
150g steamed beef patties	2-egg scrambled eggs	120 g diet borscht
180 g cabbage rolls	100g cheesecake or tiramisu	80 g cottage cheese with a teaspoon of sour cream
74g edam cheese	2 curd cakes	1 apple

Recommendations

There are a number of useful tips to consider before reading the reviews and results of the 1200 calorie diet. Perhaps these recommendations will help those who are really ready to change for the better. So you need:

• Consult a GP and/or nutritionist.
• Keep a food diary.
• Weigh yourself daily to keep track of results.
• Do not exceed the threshold of 1200 kcal, but do not lower it either.
• Create a menu carefully using the calorie table.
• Make the menu as diverse as possible.
• Eat dinner 3 hours before bed.
• Drink more plain water.
• In case of severe hunger, no need to tormentbody – you can eat low-calorie foods, such as fruits, vegetables, and diet food bars.
• Prepare small plates and get used to small portions.
• While eating, chew food thoroughly, concentrate solely on this process, without being distracted by other things.
• Eat more fruits and vegetables.
• Plan your menu a week in advance.
• Find time for light exercise.
• Once a week, you can eat any favorite dish or snack. Within reason and don't overeat.
• At first, if it is difficult to drastically reduce the number of calories, you can make a menu for 1300-1500 calories.
• It's not just getting in and out of the diet that counts. Calorie reduction at the beginning and increase after completion should be gradual.
• The maximum duration of the diet is 21 days. Further, a pause of 1-3 months is required.

The results that can be achieved and the cons of the diet

Best characterized by her positive reviews of those who have lost weight with a photo. Diet "1200 calories" will give an excellent result, if you follow all the rules. Many girls managed to get rid of an average of 5-10 kg of excess weight in 3 weeks.

The advantages of the 1200 calorie diet are hard to miss - it is an opportunity to get rid of body fat in a short time, while not limiting yourself to strict food prohibitions. But it also has its downsides. Firstly, it is difficult to calculate calories and live in the "1200" mode. Secondly, the brain itself will protest, because a diet in any form is associated with restrictions, and you always want to eat something from what it would not be desirable to use. So there is still a risk of breaking. Thirdly, it is likely that the body will not receive a number of useful substances. Therefore, it is recommended to choose a vitamin-mineral complex.

1200 Calorie Diet Reviews

Not one of the comments said that such a weight loss technique was difficult to tolerate, or that some time after the diet was completed, the lost kilograms returned. On the contrary, women praise the diet, calling it one of the most effective. Nutritionists are of the same opinion. Experts independently calculate the critical level of daily calorie content, which can be even lower than 1200 kcal. Thus, there is an effective weight loss without stress for the body.

In one of the reviews, the girl writes that her nutritionist advised her not to think over the menu in advance. As already mentioned above, the human brain can rebel against the "established" diet. Here, rather, it all depends on the character. If it is easier for a person to eat according to the menu, then it is better to compose it in advance. If most often he does not know what exactly he wants in 10 minutes, it makes no sense to think over the diet in advance - everything will fail. In this case, it is recommended to simply take and eat what you want, calculate the calorie content of the food eaten and write it down in a diary, subtracting this figure from the daily allowance.

One of the few that collected almost onlypositive reviews, - diet "1200 calories". Buyers of this weight loss technique also note emotional calm during this period, which is no less important for the body. The ability to eat familiar dishes and products does not negatively affect the psychological state of a person.

Although there are no reviews that this diet did not help, this can also be. In this case, you should contact a nutritionist. The specialist will help you calculate the daily minimum kcal. Usually, the lack of results indicates that the body is not enough.