Menu for 1200 calories per day for a week. Diet with recipes and calorie counting from simple foods

The danger in consuming less calories

The 1200 calorie per day menu is the best option for a person who wants to stay healthy without putting in much effort. This is how much energy the body requires daily for normal functioning. Consuming fewer calories causes stress and disruption of proper metabolism.

They lead to negative consequences:

• sleep disturbance;
• fatigue;
• depression;
• dizziness;
• swelling;
• hair loss;
• brittle nails and teeth.

Side effects may be more serious:

• absence of menstruation or cycle disruption (due to hormonal imbalance);
• inflammation of the joints (due to increased levels of uric acid in the blood);
• exhaustion (with a lack of calories, the body begins to process muscle tissue (instead of fat) to maintain blood sugar levels and obtain vital energy).

This diet is suitable exclusively for girls, for whom the norm of 1200 calories is a reduction of the usual diet by no more than 30%. Such nutrition is not suitable for the stronger sex due to a lack of nutrients. Carbohydrates are important for normal hormone production and mental performance.

A set of products for 1200 calories per day

In addition to food calorie tables, you can use knowledge of the calorie content of a given volume of specific ready-made meals to understand what kind of 1,200-calorie a day food you like, and create a menu based on your personal dietary preferences. Keep in mind that the energy value of a dish will vary depending on the method of preparation and seasoning.

Food containing 300 calories:

• 180 g mashed potatoes with milk;
• 180 g pasta with grated 30 g hard cheese;
• 150 g lean ground beef cutlets;
• 180 g homemade cabbage rolls.

Food containing 200 calories:

• 150 g vinaigrette with unrefined vegetable oil;
• 90 g cottage cheese with a spoon of sour cream;
• scrambled eggs for two eggs.

Food containing 100 calories:

• one baked potato;
• 160 g chicken broth;
• 120 g vegetable borscht;
• one medium cottage cheese (80 g) with a spoon of sour cream;
• one medium apple or banana.

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Calorie table for weight loss foods

The main difficulty will be counting calories. An important condition is to under no circumstances exceed the daily maximum allowable limit of 1200 calories. Pay attention not only to the initial number of calories contained in the product, but also to how it changes with one or another method of preparing it. For example, it is better to bake potatoes rather than boil them, a spoonful of sugar will add forty calories to your tea, and a plate of steamed buckwheat contains three times fewer calories than buckwheat porridge cooked in the usual way.

Food calorie table:

Power efficiency

Most diets are based on maximum fluid loss from the body in a short period of time, resulting in rapid weight loss. But when the water balance returns to normal, the extra pounds also return.

In the 1200 calorie diet, the results of the first week are not noticeable: only a couple of kilograms are lost, but after starting the correct metabolism, the amount of fat will decrease every day. On average, per month you lose 5-7 kg of your original weight, which does not return if you follow the diet correctly.

The optimal way to maintain health is to lose weight by 200 g per day, which is about 1-1.5 kg per week.

The greater the total body weight, the easier and faster the weight loss. But the last few kilograms that are needed to achieve the desired figure will come off very slowly. Here you can no longer do without physical exercise; in this case, any diet will lose relevance.

Advantages

The advantages of this way of eating are:

• Guaranteed results and long-lasting effects if you strictly follow the recommendations.
• No harm to physical health.
• The psychological state is normal: there is no hunger strike, which means there is no stress.
• A varied and healthy diet.
• Independent menu creation.
• Clear motivation when keeping a food diary, where achievements are visible.
• Eating food at convenient times.
• The opportunity to pamper yourself with your favorite food.
• There is no need for physical activity.

Flaws

Among the negative features of the diet are:

• The diet requires endurance. Although such a system can be classified as a proper and healthy diet, not everyone will dare to choose it, since they will have to change their habits for a long period.
• Constantly counting the number of calories eaten. A particular difficulty arises when the dish has many components.
• Weighing all food.
• Inability to eat on the go.
• Spending a lot of time preparing meals every day to create a varied menu.
• The presence of fatigue at the very beginning of the diet due to the body’s inability to adapt to the new nutrition system. But this goes away in 2-3 days.
• Incompatibility with physical activity.

Authorized Products

The 1200 calorie per day menu is based on adding to the daily diet the maximum amount of natural products that can saturate the body with useful substances, improve well-being and lift your mood.

In the modem table you can see what exactly will help:

When fulfilling the basic requirements of the diet, you should not go to extremes. If you really want something sweet, then instead of your favorite bun, it’s better to treat yourself to a spoonful of honey or baked goods with stevia; in extreme cases, get by with a square of dark chocolate. You are allowed to eat a handful of nuts (preferably unroasted almonds) or dried fruits. Your favorite seasonings, spices and herbs will add flavor to the dish.

List of permitted products

The 1200 calorie per day menu includes a list of foods recommended for consumption:

1. Fermented milk products . Due to the protein and calcium content, fermented milk products are nutritious for the body, but at the same time do not overload the stomach. They also contain beneficial bacteria that strengthen the immune system, improve intestinal function and speed up metabolism. Daily consumption of these products has a positive effect on your figure.

Calorie content of fermented milk products (kcal/100 g):

• Hard cheese – 300–400;
• cottage cheese 1.8% – 101;
• kefir 1% – 40;
• Ryazhenka 2.5% – 54;
• curdled milk 2.5% – 54;
• natural yoghurt 2% – 60.

2. Meat . With proper weight loss, the product is a must for a beautiful figure. Meat contains protein, which saturates the body and relieves hunger. This way, even a diet with a limited number of calories per day will not become debilitating.

Calorie content of meat (kcal/100 g):

• Lean beef – 158;
• lean pork – 160;
• turkey (breast without skin) – 84;
• rabbit – 183;
• chicken (breast without skin) – 113.

3. Fish and seafood . They are a valuable source of protein and fatty acids. Contains minerals: phosphorus, iodine, calcium and iron. At the same time, low-fat fish varieties are low-calorie products, which increases their benefits for weight loss.

Calorie content of fish, seafood (kcal/100 g):

• Cod – 78;
• sea ​​bass – 103;
• pink salmon – 152;
• boiled mussels – 78;
• boiled squid – 110;
• boiled shrimp – 95.

4 eggs . Eggs contain pure protein, the consumption of which promotes muscle growth. It is muscle mass that can resist excess weight and have a positive effect on weight loss.

Egg calories:

• Hard-boiled chicken 50 gr. – 75 kcal;
• boiled quail 10 gr. – 15 kcal.

5. Cereals . The benefit of cereals in losing weight lies in their high fiber content, which not only fights fat deposits, but also helps eliminate toxins.

Calorie content of cereals prepared in water (kcal/100 g):

• Buckwheat – 163;
• pearl barley – 109;
• barley – 76;
• wheat – 90;
• millet – 90;
• oatmeal – 84.

6. Pasta and pastes . When losing weight, it is important to eat durum wheat pasta. They contain healthy unsaturated fats, proteins, and the presence of carbohydrates in the composition allows you to balance the diet. There are several types of pasta, which differ in shape, thickness, length and color.

Pasta diet for weight loss

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Calorie content of pasta (kcal/100 g):

• Vermicelli – 120;
• spaghetti – 112;
• fettuccine – 142;
• fusilli – 112;
• penne – 178.

7. Vegetable oils . The introduction of vegetable oils into the diet during the process of losing weight helps to stabilize metabolism, as well as remove toxins and waste from the body. They can be added to prepared dishes or consumed pure in small quantities.

Calorie content of vegetable oils (kcal/100 g):

• Sunflower – 884;
• amaranth – 736;
• grape seeds – 889;
• mustard – 898;
• flax – 884;
• olive – 898.

8. Bakery products . Bread on its own does not contribute to weight loss, but it helps balance the daily diet due to its carbohydrate content. It is very important when controlling weight to eat only coarse bread and in small quantities.

Calorie content of bread (kcal/100 g):

• With bran – 248;
• rye – 205;
• whole grain – 293;
• yeast-free – 165;
• bread - 350.

9. Fruits . Mandatory in the daily diet of every person who adheres to proper nutrition or wants to lose extra pounds. Due to the high content of vitamins and water, fruits cleanse the body, energize, and speed up metabolism. Citrus fruits, which are powerful fat burners, are especially useful for weight loss.

Calorie content of fruit (kcal/100 g):

• Apple – 37;
• kiwi – 49;
• pineapple – 50;
• orange – 38;
• grapefruit – 36;
• banana – 89;
• pomegranate – 53;
• watermelon – 39.

10. Berries . They are low-calorie products, but due to the high content of vitamins (C, PP, A) as well as microelements (zinc, phosphorus, magnesium), they saturate the body and suppress hunger.

Calorie content of berries (kcal/100 g):

1. Blueberries – 35;
2. red/black currant – 40/43;
3. strawberries – 32;
4. blueberries – 43;
5. cranberry – 30;
6. cherry – 53;
7. cherry – 53;
8. lingonberry – 43.

11. Greens . The fiber contained in greens cleanses the body and also normalizes metabolism. Can be eaten pure or added to dishes when cooking.

Calorie content of greens (kcal/100 g):

• Green onions – 19;
• cilantro – 23;
• basil – 23;
• dill – 40;
• parsley – 49;
• lettuce leaves – 16;
• celery – 12.

12. Vegetables . With low calorie content, vegetables are a rich source of fiber needed in the daily diet. Their daily use contributes to the stable functioning of the gastrointestinal tract. When losing weight, special preference should be given to green vegetables, and red or yellow ones should be added to dishes in small quantities to improve the taste.

Calorie content of vegetables (kcal/100 g):

• Carrots – 38;
• cauliflower – 29;
• zucchini – 24;
• red beans – 305;
• bell pepper – 25;
• beets – 41;
• corn – 70;
• cucumbers – 12;
• tomatoes – 25.

13. Water . Its consumption is necessarily 2-2.5 liters. Water cleanses the kidneys, blood, intestines, skin, and also helps speed up metabolism.

Vegetarian diet for weight loss

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Prohibited Products

Despite the absence of strict prohibitions, you should carefully monitor your diet:

• Limit the amount of sweets and starchy foods. This especially applies to store-bought cakes, pastries and sweets containing huge amounts of sugar and butter. You can sometimes allow yourself to eat a piece, but you should remember that a small biscuit contains the same amount of calories as a full meal of vegetables and meat. Only after the first meal will the feeling of hunger increase, and a hearty lunch or dinner will give you a boost of energy for several hours.
• Replace fatty and fried foods with boiled, stewed or baked foods. Use a minimal amount of oil when cooking or not use it at all. Thus, the breakdown of fatty and fried foods in the body leads to the formation of carbohydrates and an increase in the calorie content of the dish by 3 or 4 times.
• Try to avoid canned and smoked foods.
• Remove sweet carbonated water and alcoholic drinks from your diet (due to their high content of fast carbohydrates).
• Avoid fast food and store-bought sauces. Two burgers is already the norm for calories per day, but there is no benefit in it, but carbohydrates, fats and hunger are provided for the whole day after just a couple of hours. Store-bought sauces also interfere with normal metabolism, so if you really want to, you can make the dressing yourself, for example, using natural yogurt, herbs and spices as a base.

Rules for creating a diet

The 1200 calorie per day menu includes simple and relatively inexpensive products, so it is accessible to everyone. The diet should be varied and satisfying. A balanced intake of proteins, fats and carbohydrates throughout the day is an integral part of this low-calorie diet.

As a percentage:

The right foods should make up the majority of the diet, and the consumption of fast carbohydrates contained in prohibited foods should be kept to a minimum.

The 1200 calorie diet follows the same principles as a healthy diet. Preference should be given to green vegetables and herbs. Other vegetables should also be included in the diet, but in smaller quantities.

The effectiveness of the diet also depends on the freshness of the food and on the method of preparation; it is recommended to boil, steam or eat foods raw to achieve better results.

You can’t stop your choice on one dish. Mono-diets due to an incomplete menu negatively affect human health, since they do not provide the body with all useful substances. 1200 calories should be divided into 5 meals.

Then, in percentage terms, you get approximately the following volume for each meal:

Breakfast should be rich in fiber and carbohydrates to give you energy for the day. In no case should you refuse it, because the metabolism in the body for the whole day depends on breakfast.

High-carbohydrate foods are digested well in the morning, so if you want to eat something from the list of prohibited foods, it is better to do it in the first half of the day, remembering to write down the number of calories acquired. It is also advisable to eat protein foods in the morning . For example, an egg, a piece of cheese or cottage cheese will only add useful components to the first meal.

Lunch is the main meal of the day, which includes almost half of the total calorie intake. This must include at least two dishes. A great option is to combine soup or vegetable salad with the main dish.

For dinner, it is advisable to eat foods that contain a minimum amount of calories to give your stomach a rest at night.

Then the body’s energy during sleep will be spent not on digesting leftover food, but on burning fat. Carbohydrates should not be consumed at the last meal.

Snacks include fruits and berries, which are rich in fiber and slow carbohydrates. The sugars they contain will increase concentration and lift your mood. The mineral component will be replenished by dairy products. Eating cottage cheese or yogurt is a must in your daily diet. It is acceptable to drink a glass of kefir before bed.

Basic diet rules

The main fact in the diet is strict adherence to the daily caloric intake of 1200 Kcal. It is recommended to maintain the proportion of proteins-fat-carbohydrates in the ratio 30-20-50. Consume about 0.7-1 grams of protein per kilogram of desired weight, at least 0.6 grams of fat per kilogram of current weight, and get the rest of the calories from carbohydrates.

The body needs both plant and animal proteins, so your diet should include a variety of sources of amino acids. On a diet, preference should be given to complex carbohydrates (for example, cereals), and simple carbohydrates (for example, sugar) should be excluded. Choose sources of polyunsaturated fats (for example, fish oil), avoid trans fats.

It is advisable to divide all food into 3 main meals and 2-3 snacks (if necessary). The calorie content of each main meal should be approximately the same - 300-400 Kcal. This calorie content is enough to satiate you for several hours.

It is not recommended to continue the diet for more than one month. The optimal duration of the diet is 10-14 days, then 10-14 days of eating at full calorie content and again the diet. This alternation does not allow the body to get used to the reduced calorie intake and achieve more stable results.

What foods can you eat?

The basis of the diet should be sources of complex carbohydrates and lean sources of protein.

Sources of complex carbohydrates

Cereals and whole grain bread, durum wheat pasta:

• rolled oatmeal - buckwheat
• millet
• wheat

Fruits and berries:

• banana - apples
• citrus
• strawberry
• blueberry

Vegetables:

• zucchini-cucumbers
• tomatoes
• carrot

Protein sources

Dairy products:

• cottage cheese fat content no more than 2% - cheese fat content no more than 10%
• kefir fat content no more than 1%

Eggs

• chicken
• quail

Meat and offal:

• chicken breast - chicken liver
• turkey breast
• chicken liver
• chicken gizzards

Seafood:

• - shrimp - squid
• mussels
• lean fish (pink salmon, pollock)

What products are not recommended?

The 1200 calorie per day diet shows that it is advisable to exclude sources of simple carbohydrates from the diet: sugar and sugar-containing products: carbonated water, sweet pastries (especially yeast, shortbread and puff pastry), all desserts (cakes, pastries, ice cream).

It is also recommended not to consume unsweetened baked goods (bread, pies), pickles (canned vegetables, salted fish) and smoked foods (smoked meat and fish, carbonated meat, brisket), as well as any sausages (ham, sausages, sausages).

Approximate weekly diet

One example of a full menu:

Menu

For a day

The menu for one of the days of a low-calorie diet can be imagined as follows. Let's divide the day into 6 meals (about 200 calories each).

1. Oatmeal (30 gr., 100 kcal), boiled in water + 1 teaspoon of honey (40 kcal), orange (45 kcal), cup of coffee (8 kcal). Total 193 calories.
2. Low-fat cottage cheese (100 gr., 110 kcal) + sour cream 1 teaspoon (35 kcal), coffee with cream (55 kcal). Total 200 calories.
3. Borscht with meat (300 gr., 187 kcal), black tea (2 kcal), marmalade (1 piece, 30 kcal). Total 219 calories.
4. Banana (125 kcal), glass of orange juice (35 kcal). Total 160 calories.
5. Vinaigrette (100 gr., 120 kcal), boiled chicken breast (100 gr., 110 kcal). Total 230 calories.
6. Low-fat kefir 1 glass (66 kcal), gingerbread 1 piece (140 kcal). Total 206 calories.

For a week

A low-calorie menu for a week, based on five meals a day, could look like this.

Monday:

1. boiled egg and buckwheat porridge, coffee;
2. apple;
3. pollock baked with vegetables, orange juice;
4. chicken fillet baked with herbs, fresh cabbage salad;
5. a glass of low-fat yogurt.

Tuesday:

1. sandwich made from a slice of whole grain bread and light cheese, coffee;
2. banana, juice;
3. chicken broth, vinaigrette;
4. peppers stuffed with vegetables, tea;
5. a glass of milk.

Wednesday:

1. fruit smoothie, omelet;
2. pear;
3. chum salmon with steamed rice;
4. grilled vegetables, a piece of chicken breast, tea;
5. low-fat kefir.

Thursday:

1. oatmeal with prunes, coffee;
2. fresh vegetables or fruits;
3. vegetable broccoli cabbage soup, steamed beef, tea;
4. boiled rice and a piece of baked salmon;
5. skim cheese.

Friday:

1. cottage cheese casserole, a cup of milk;
2. baked apple;
3. mushroom soup with chicken pieces, tea;
4. buckwheat porridge with beef, fresh vegetable salad, tea;
5. matsoni

Saturday:

1. wheat porridge, tea;
2. kiwi;
3. borscht, orange juice;
4. pasta with tomato paste, tea;
5. Ryazhenka

Sunday:

1. milk porridge, coffee;
2. peaches;
3. chicken noodles, vegetable and herb salad;
4. cheesecakes with raisins, coffee with cream;
5. yogurt.

For a month

If you decide to spend a month on a low-calorie diet of 1,200 calories, develop a menu for each day.

Important! The energy value of all foods consumed during the day should not exceed 1200 calories!

Eliminate the following foods from your monthly menu:

1. sugar and baked goods;
2. canned food;
3. fried and smoked foods;
4. sausage, frankfurters, dumplings.

Include the following foods in your low-calorie menu for the month:

1. porridge;
2. durum pasta;
3. fruits and berries;
4. vegetables;
5. low-fat dairy products;
6. quail eggs;
7. lean white meat;
8. fish and seafood.

Also, do not forget about important recommendations:

1. drink more fluids;
2. eat as often as possible and chew food thoroughly;
3. if you feel weak, stop limiting the energy value of your diet;
4. include the maximum variety of ingredients in your diet: fish, meat, vegetables, fruits, cereals, dairy products;
5. exclude fried and fatty foods, as well as sweets and baked goods;
6. Divide your daily diet into three main meals, and have snacks between them without waiting until you feel hungry.

When planning your monthly menu, use the following options for your three main meals.

Breakfast:

• any porridge (oatmeal, buckwheat, millet);
• boiled egg;
• cottage cheese casserole;
• low-fat cheese, banana.

Dinner:

• vegetable soup, steam cutlet;
• meat borsch;
• chicken broth, vinaigrette;
• stew of meat or fish with vegetables;
• boiled fish and carrot salad.

Dinner:

• cottage cheese with sour cream;
• steam omelette, juice;
• boiled potatoes, sauerkraut salad;
• boiled cauliflower, boiled egg;
• steamed beef cutlet, cabbage salad;
• baked fish fillet, cucumber salad;
• porridge with milk.

Between them, arrange mandatory snacks in the form of fruit, kefir, milk, juice or herbal tea. Don't forget to drink more water.

Low calorie recipes

The diet menu can contain a lot of different dishes.

A few simple and tasty examples:

• Diet puree soup with celery and tomato . Per 100 g: calorie content – ​​35, proteins – 2, fats – 0, carbohydrates – 5.

The 1200 calorie per day menu includes diet puree soup.
Preparation:

1. Wash all vegetables.
2. Peel the carrots, onions and grate them.
3. Cut the celery into slices, tomatoes and peppers into cubes. Place everything in a saucepan and cook until done.
4. Beat with an immersion blender until smooth, add finely chopped herbs, salt and spices.

• Sugar-free cottage cheese casserole . Per 100 g: calorie content – ​​83, b – 9, g – 3, y – 8.

Preparation:

1. Beat the egg whites with an immersion blender.
2. Separately, beat the mixture of cottage cheese with milk, banana, yolk and vanilla.
3. The consistency becomes similar to thick sour cream. Fold in the egg whites using a whisk or fork.
4. Pour the resulting curd mass into a pan lined with parchment paper.
5. Bake in a pan lined with parchment paper for 30-40 minutes. at a temperature of 170 degrees.
6. It is advisable to serve the dish chilled. You can add honey.

• Chicken with kefir sauce . Per 100 g: calorie content – ​​85, b – 15, g – 2, y – 5.

Preparation:

1. Add finely chopped herbs, grated garlic, pepper to kefir.
2. Cut the chicken fillet into pieces and place in the mixture. Let it brew for half an hour or an hour.
3. Place in an ungreased frying pan and simmer, covered, until tender, adding marinade periodically.

• Zucchini in whole grain flour batter . Per 100 g: calorie content – ​​95, b – 2, g – 7, y – 8.

Preparation:

1. Peel the zucchini and cut into slices.
2. Mix kefir, flour, egg and spices for batter.
3. Heat a non-stick frying pan (if not, add a drop of oil).
4. Dip the circles into the batter and place in the frying pan. Fry the zucchini on both sides.
5. It is best to serve the dish hot with dill and garlic.

For a day

Breakfast

Delicious breakfast nutrition program for 372 kcal.

Cottage cheese soufflé in the oven

This simple recipe for curd soufflé in the oven with dried fruits is suitable even for a less skilled cook, and besides, it cooks very quickly. We take ordinary products for it, which are affordable for any buyer.

KBJU per 100 g : 176 kcal/13 g. protein/3 gr. fat/23 gr. carbohydrates.

KBJU per serving (200 g) : 352 kcal/26 g. protein/6 gr. fat/46 gr. carbohydrates.

Ingredients:

• cottage cheese – 200 gr.,
• egg – 1 pc.,
• oatmeal – 2 tbsp. l.,
• dried cranberries (or raisins, dried apricots, dried apples) – 40 gr.,
• honey/sakhzam ( a sweetener with less calories) – a teaspoon.

Preparation:

• Grind oatmeal in a blender.
• Mix with cottage cheese and honey in a blender.
• Add flakes, dried fruits into the curd mass and stir with a spoon, pointing it in one direction.
• Bake in a silicone mold for about half an hour at 160-180 degrees (put in a warm oven).

Tip : It’s also delicious to cook this cottage cheese soufflé in the oven with rice flour. It replaces oatmeal while maintaining the mass (instead of 40 grams of flakes, you need to take 40 grams of flour). And if you need to reduce calorie content, then you can omit adding dried fruits and replace honey with stevia powder. A detailed review of sweeteners .

Nut mass for tea/coffee

KBJU for 100 gr. : 398.8 kcal/6.9 g. proteins/28.3 g. fat/31.4 gr. carbohydrates.

KBZHU per serving, salt spoon - 30 g. : 120 kcal/2.1 g. protein / 8.4 g. fat/9.5 gr. carbohydrates.

Ingredients:

• walnuts 100 gr.,
• honey 80 gr.,
• water 50 gr.,
• vanilla to taste.

Preparation:

• You can prepare this delicious treat in less than half an hour!
• We take nuts (you can take a mixture, for example, hazelnuts, cashews, pecans - but it’s better to take just one type, because the taste of specific nuts will be stronger) and grind to the consistency that you like.
• Mix honey and nuts with a spoon and taste: if desired, you can add vanilla, previously mixed in water.
• Carefully add water if the consistency is not to your liking. We put it in the refrigerator and praise ourselves for our wonderful hands!

We recommend eating this paste spread on a cucumber or 1 piece of bread - the taste is amazing and very satisfying!

8 common foods we eat and prepare incorrectly

Dinner

Chicken salad with omelette

Diet salad with chicken breast is a very tasty and low-calorie recipe, plus it contains a lot of protein.

KBJU for 100 gr. : 100 kcal/10 g. protein/5 gr. fat/2 gr. carbohydrates.

KBJU per serving, 300 gr. : 300 kcal/30 g. protein/15 gr. fat/6 gr. carbohydrates.

Ingredients:

• chicken breast – 150 gr.,
• egg whites – 5 pcs.,
• Adyghe cheese – 50 gr.
• cherry tomatoes – 5 pcs.,
• cucumber - 1 pc.,
• green onions, dill - to taste.,
• vegetable oil - 1 tbsp.,
• salt - to taste.,
• sesame - 2 tsp.

Preparation:

1. For a chicken breast salad, you need to prepare a fluffy protein omelette. To do this, beat the chilled egg whites into a strong foam, add chopped herbs and bake under the lid on a baking sheet greased with olive oil. Cool and cut into strips.
2. Boil the chicken breast, cool, cut as desired.
3. Crumble the cheese with your hands.
4. Also cut cherry and cucumber into thin slices.
5. Combine all products, pour oil, sprinkle with sesame seeds.

Vegetarian borscht

KBZHU servings (250 g.) : 78.6 kcal/2 g. protein/3.6 g. fat/9.8 gr. carbohydrates.

Ingredients:

1. fresh white cabbage - 75 gr.,
2. beets - 100 gr.,
3. carrots - 25 gr.,
4. onions - 15 gr.,
5. tomato paste - 10 gr.,
6. Unrefined sunflower oil - 10 g.,
7. parsley root - 5 g.,
8. greens (parsley/dill/green onion - to choose from) - 10 gr.

Preparation:

1. Boil the beets in advance! Choose a tuber of medium size or smaller (only the forage variety can have large ones), dark burgundy in color (pinkish color is a clear sign of a tasteless vegetable), with a smooth, whole skin.
2. We cook beets like this (to save time): peel the skin, put the root vegetable in a pan and fill it with water 3-4 fingers above the beets. Place on high heat and bring to a boil. The pan must be with the lid open at all times . Boil for 15 minutes over high heat, then place under running cold water for 10 minutes.
3. Throw out the top leaves of the cabbage, finely chop the remaining leaves and place in the pan. Boil for 5 - 7 minutes.
4. Cut the beets, onions and carrots (peeled) into strips or into three large pieces on a grater. Pour vegetable oil into a heated frying pan, add beets, carrots and onions, sauté for 3 - 4 minutes. After this, add 2 - 3 tablespoons of water or broth, simmer for about 10 minutes.
5. After 5 minutes, add salt, pepper, tomato paste. If desired, tomato paste can be replaced with peeled tomatoes.
6. Transfer the roast to the pan with the cabbage and cook for a few minutes. You can add any seasonings if desired; dried vegetables, black peppercorns, cumin, garlic, vinegar (grape vinegar goes well with borscht), lemon juice.

Toast bread made from rye or wheat flour

KBJU for 60 gr. : 115 kcal/3 g. proteins/0.6 g. fat/24 gr. carbohydrates.

Sunflower oil is better than olive oil!

Dinner

Baked chicken drumsticks in kefir

Try cooking chicken thighs in foil in the oven, and use kefir for the marinade. Lactic acid will make the meat juicy, and by adding different herbs, spices, and herbs, you will get different marinade options.

2-3 hours will be enough to marinate meat . But if you marinated the chicken thighs the night before, they'll just taste better.

KBJU portions, 300 gr. : 215 kcal/33 g. protein/4.8 g. fat/9.1 gr. carbohydrates.

Ingredients:

• vegetables (1 onion and carrot, 2 medium tomatoes, 1 small zucchini),
• chicken drumsticks – 4-6 pcs.,
• kefir – 2-3 glasses (the amount of kefir depends on the size of the legs),
• salt, spices, garlic - to taste.

Preparation:

Marinade

Mix kefir with salt, spices, spices. Add onion or garlic as desired. Pour the prepared meat with marinade.

Chicken

In 2-3 hours we’ll get to the vegetables. Wash the zucchini and tomatoes and cut them into slices. Peel the onions and carrots and chop them finely. Spread our silver helper on a baking sheet, measuring out the required amount. Lay out the vegetables in layers: zucchini, onions, carrots, tomatoes. Salt and pepper to taste. Place chicken drumsticks on top of vegetables. Bring the edges of the foil together and carefully tuck them in. Preheat the oven to 220 degrees. Let's place the baking sheet with our dish for 45-50 minutes.

Tip : if you want the chicken to brown a little, open the edges of the foil 10-15 minutes before it’s ready.

Proper healthy eating for weight loss: does it really exist? Nutrition system, menu and recipes

Total

KBJU: 1,180.6 kcal/96.1 g. protein/38.4 g fat/104.4 g. carbohydrates

Diet duration

The diet has practically no contraindications, but it is not suitable:

• children;
• teenagers;
• pregnant women;
• nursing;
• people who lead an active lifestyle and go to the gym.

People with a lot of extra pounds should not resort to this diet, as it can negatively affect the nervous and digestive systems, causing stress in the body. The amount of carbohydrates in the diet should not be reduced sharply.

Despite all the harmlessness of eating 1200 calories a day, you should not make the diet too long. The optimal period is 3 weeks. Afterwards, you need to allow yourself to increase the number of calories, trying to adhere to proper nutrition. Calorie restriction should be repeated no sooner than after another couple of months.

What is the 1200 calorie diet

The 1200 calorie per day diet takes into account all the basic principles of proper healthy eating. A healthy daily diet typically ranges from 1,700 to 2,200 calories per day, depending on your active lifestyle. By reducing the caloric content of the menu to 1200 calories, you significantly reduce this figure, which over time will lead to a loss of up to 700 grams of excess weight daily.

At the same time, your body continues to receive the required minimum of carbohydrates, proteins and vitamins, so you lose weight due to accumulated fat deposits. In cases where the number of incoming calories is much lower than normal, sometimes the accumulation principle works, and you do not lose weight, but, on the contrary, paradoxically begin to gain weight, which makes many mono-diets ineffective.

Diet principles

Like most diets, there are a set of certain basic rules, failure to follow which will significantly worsen the final results of the diet. The key principles of the 1200 calorie diet are as follows:

• The total calorie content of all dishes eaten should not exceed 1200 calories.
• When compiling your daily menu, adhere to the 15-30-55% (BJU) scheme.
• Also use the principle of fractionation - three main meals, up to 300 calories, and two snacks of 150 calories.
• The basis of the diet should be raw vegetables and fruits.
• It is advisable to make the menu as varied as possible.
• Replace your meat intake with fish at least three days a week.

The main advantage for those with a sweet tooth is the fact that when losing weight on such a diet, there is no strict ban on sweets. Although it is advisable to limit the consumption of fast carbohydrates (flour) and completely eliminate sugary carbonated drinks. It is advisable to avoid foods fried in animal oil and refrain from smoked meats and pickles. You need to drink 1.5-2 liters of still water - this is the drinking regime.

Quitting the diet

The correct exit should be smooth. You should not abuse prohibited foods for a month. Every day you need to gradually increase the number of calories until the weight loss stops. You should add no more than 200 kcal to your diet per week. Otherwise, the achieved result will not be saved. Nutritionists advise following proper nutrition when leaving a diet.

When used correctly, the 1200 calorie menu allows you to eat delicious, varied and healthy foods. Following the rules of the diet leads to weight loss without debilitating restrictions. It is enough to add low-calorie foods to your daily diet and control the amount of food consumed so that your figure becomes close to ideal.

Author: Molodtsova-Romanova Olga

Article design: Anna Vinnitskaya