Ready-made weekly menu with kbju for 1200 calories per day

• The essence of the 1200 diet
• Creating a calorie deficit
• Diet ration 1200
• How to choose a menu for yourself
• Calculation standards for BZHU
• Calorie table
• Sample menu
• Indian diet
• Diet 1200 on proteins
• Advantages and disadvantages
• Diet recommendations
• Several dish recipes
• Reviews and weight loss results

One of the simple and effective types of proper nutrition is to reduce the total daily caloric intake. To lose weight, you need to create a constant calorie deficit, encouraging the body to use stored fats. The 1200 kcal diet is always popular precisely because it is democratic: it allows you to eat whatever you want (with reasonable restrictions, of course), but at the same time, lose weight.

Losing weight will not be rapid, you should not count on it, but you will be able to achieve the following results:

• reduce overall body fat;
• dry your body;
• the kilograms that went away slowly and smoothly, if they return, will be in exactly the same mode - smoothly and gradually, which will allow you to have time to monitor the process and periodically reduce the caloric content of your diet again;
• you will be able to curb your increased appetite;
• the stomach walls will shrink, which means you will need less food to feel full;
• depending on the duration, you will lose from 3 to 15-20 kg;
• discomfort on a 1200 calorie diet is minimal.

According to nutritionists, the 1200 diet has become the optimal way to lose excess weight . There is no sharp decrease in food; almost all useful substances are present. In addition, you can choose those foods that your body requires at the moment to satisfy its needs.

The essence of the 1200 diet

To understand what we are talking about, let’s look at what you can eat and what you should still give up.

Of course, those foods that are considered harmful at all times and in any diet will be prohibited:

• fast food;
• sweet carbonated drinks that contain either a huge amount of sugar (about 10 teaspoons per half liter of water) or harmful sweeteners (read about harmful sweeteners here);
• alcoholic drinks and beer, which are high in calories in themselves, and also require snacks. In addition, alcohol dulls the ability to control the amount of food; after drinking, you can eat several times more than usual;
• deep-fried or fat-fried foods;
• flour dishes, baked goods, confectionery products - they do not provide any benefit; they contain so-called “empty calories”, which are most often processed into subcutaneous and visceral fat;
• smoked, too spicy or salty, for the reason that these products retain a lot of liquid, which contributes to the “swelling” of fat cells. For example, sauerkraut, which is healthy in itself, causes tissue swelling, and due to the increased content of lactic acid, it can cause problems with joints. It can be eaten in small quantities;

With a diet of 1200 calories, the amount of fast carbohydrates, which include all types of sweets containing sugar, is reduced. You should avoid those carbohydrates that have a high glycemic index (see table of glycemic index of foods)

It is also worth reducing foods with slow carbohydrates by 2-3 times:

• porridge,
• bakery products;
• fruits;
• bitter chocolate;
• pasta, etc.

Expert opinion

Losing weight at home is absolutely possible. But this is not how the question should be posed here. How much and for how long will you be healthier thanks to this weight loss? But here supporters of diets always give in to representatives of the school of developing correct eating behavior. Only in this way are results achieved by patients quickly, without the slightest opportunity to feel hunger, and even with pleasure, and they are then maintained easily, reliably and for a long time (remember any of your habits: how much intelligence, will and energy do you spend on following it?).

In the field of weight loss, psychotherapeutic methods have absolutely no competitors: even super-impressive surgical methods cannot be called “healthy” due to the need to cut a living body. What about the danger of infection, the longevity of the results, and the moral state of the patient?.. Diets cannot be considered a means of losing weight at all. These are courses of therapeutic measures against certain diseases and pathologies that have a short-lived side effect of weight loss. Therefore, once again we want to remind everyone: any diet must be prescribed by a professional, a doctor.

Creating a calorie deficit

In essence, the 1200 kcal diet is nothing more than a low-carb (see more) and low-calorie diet, see more.

Recommended:

• consume no more than 200-250g of foods containing carbohydrates per day. Thanks to this diet, you will spend more calories than you get from food;
• if, according to physiological standards, women who do not work physically and whose activity does not exceed the average are recommended to consume about 2000 calories, then when using a diet of 1200 calories, the deficit will be quite noticeable;
• the same can be said for men, who are recommended to consume 2,500 calories. It is permissible for them to slightly increase the portions so that the daily calorie content is 1400-1500 kcal;
• To make the effect more noticeable, and to prevent stretch marks and sagging skin from appearing on the body, it is necessary to additionally exercise. Cardio exercise, aerobics, fitness, stretching exercises, yoga, outdoor games, walking - combine these types of training so that the body does not get used to them and is unable to adapt. In addition, calories will be consumed even faster.

Why can't you eat less than 1200 kcal per day?

Nutritionists do not recommend sticking to strict low-carb diets. This is fraught with consequences. It is the norm of 1200 calories that will allow you not to put the body into a stressful state. Therefore, this diet is used for a short time to obtain a one-time result. Then you need to switch to a balanced diet.

Disadvantages of low-calorie diets:

• Plateau effect. After some time, the metabolism slows down, and the person loses weight very slowly.
• The body lacks nutrients, and health problems may begin.
• Lost weight can lead to slow metabolism and obesity.

Diet ration 1200

A sample 1200 calorie diet menu consists of protein dishes combined with vegetables, a small amount of fruit, low-fat dairy products, leafy salads and greens.

You can add a little to your daily menu:

• butter for porridge;
• vegetable oil (preferably unrefined olive oil) for salad dressing;
• hard cheese or feta cheese in small quantities;
• mild spices: coriander, curry, turmeric, cinnamon, flax seeds (see here about the benefits of flax seeds for weight loss), sesame, rosemary, oregano, basil, etc.

To satisfy your body's need for fat, eat fatty fish. For example, salmon, salmon, herring, which are rich in natural antioxidants - Omega-3 and Omega-6. In addition to being essential for maintaining healthy, youthful skin, saturated fat prevents the threat of cardiovascular disease. The daily diet should contain at least 9-10g of such fats or about 7% of daily calories .

To satisfy the need for carbohydrates, you can eat two or three fruits a day, 100-150g of whole grain porridge (see recipe for Dukan porridge) or 50-70g of whole grain bread.

The body's need for fiber should be satisfied through raw and stewed vegetables, and salads made from them.

How to choose a menu for yourself

To learn how to create a 1200-calorie diet menu for yourself, you need to understand the basic principles of healthy eating and the rules of a balanced diet.

The Miracle Diet team recommends the free and powerful mobile phone app Lifesum (look for it in the AppStore and Google Play)

You should immediately understand that:

• to create the right menu, you will have to count the number of calories, first weighing everything you put into your mouth on a kitchen scale;
• do not forget to pay attention to the balance of the menu, avoiding using only proteins, or mainly carbohydrates.

The optimal ratio is:

• proteins 10-35%;
• fats -20-35%;
• carbohydrates 40-65%.

To convert proteins, fats or carbohydrates into calories, remember that:

• 1g protein = 4.1kcal;
• 1g carbohydrates = 4.1kcal;
• 1g fat = 9.3kcal.

In order to lose weight or dry out the body, you need to eat in the following ratios of proteins, fats and carbohydrates:

30-20-50 or 30-30-40.

The easiest way to lose weight is by reducing the amount of carbohydrates and fats, but do not forget that:

• The percentage of reduction in carbohydrates in the diet required for weight loss is individual for everyone; some will lose weight if they remove a small portion of carbohydrates, while others need to reduce their carbohydrate intake significantly. It is recommended to consume at least 100-150 g of carbohydrates per day;
• with high physical exertion or increased activity, for example, with regular hour-long classes in the gym, with heavy physical work, you need to consume more protein;
• Fat consumption cannot be completely eliminated. When less than 20-25g of fat enters the body, the body turns on protective mechanisms, namely, it reduces energy consumption.

A principle thought out by nature itself: fat is a vital substance, so if it is not supplied enough, it must be stored.

To prevent fat storage, you should consume at least 35-60g of fat per day, paradoxically!

Sample menu for the week: list of products and taboo foods

Before starting a diet, you need to clearly understand what you can eat and what you can’t.

There are products that will not bring any benefit, in fact, they will jeopardize the results of all your efforts:

• All high fat cheeses and butter
• Fatty meats: pork, lamb, duck.
• Salted and smoked lard
• Fast food, soda, cakes
• Mayonnaise and sauces based on it
• Sausages, sausages and other semi-finished products
• Canned food
• Alcoholic drinks
• Milk chocolate, candies, sugar and sweeteners

Eat with caution:

• Whole grain bread and oatmeal
• High-calorie fruits: grapes, banana, sweet pears, mango
• Dried fruits, seeds and nuts
• Egg yolks
• Fatty fish (salmon, catfish, sturgeon)

The emphasis should be on:

• Vegetables fresh or frozen
• Greenery
• Chicken or turkey breast
• Lean fish - cod, pollock, hake, tilapia, blue whiting
• Low-fat dairy products: kefir, cottage cheese, yogurt

An approximate list of products that can be combined during a diet; if desired, it can easily be supplemented with something that does not go beyond the scope of prohibited foods:

Be sure to read: What can you eat on a protein diet: list of foods, what you can eat, diet, how much weight you can lose

Calculation standards for BZHU

The amount of proteins, fats and carbohydrates (BJU) sufficient for normal life can be calculated independently.

The calculation formulas are presented in the table:

Note

Proteins should be supplied in the following ratio:

• 1/3 vegetable proteins;
• 2/3 animal proteins.

Thus, if a person weighs 60 kg, then he should consume at least:

• Protein: 0.8x60 = 48g
• Fat 0.7x60 = 42g
• Carbohydrates 2x60 = 120g

And these are the maximum values ​​​​for the ability to lose weight:

• Protein: 2x60 = 120g
• Fat 1.3x60 = 78g
• Carbohydrates 5x60 = 300g

Here is information on how to properly distribute BJU between 5 meals:

1. Breakfast (200-250g) – complex carbohydrates (porridge, fruits)
2. Second breakfast (100-150g) – carbohydrates
3. Lunch (250-300g) protein, vegetables, complex carbohydrates (fruits)
4. Afternoon snack (100-150g) – protein or vegetables
5. Dinner (150-200g) protein, green vegetables

Here you can watch a video that explains in detail how to plan your diet. A few low-calorie recipes for the 1200 calorie diet:

Calorie table

You can use a convenient calorie table for the most common and acceptable foods in this diet (see also the most effective foods for weight loss).

Diet 1200: calorie table:

For a more detailed table of caloric content of foods, see here. You can also use the online food calorie analyzer (see here).

Sample 1200 calorie menu with calories counted

Below you can see an approximate 1200 calorie diet menu for a week. Additionally, you can drink coffee or tea without sugar, herbal infusions, and rose hips.

Monday

• Breakfast: omelet from one egg and two tablespoons of milk - 184 kcal, tea with milk - 30 kcal (214 kcal)
• Second breakfast: low-fat cottage cheese 100g - 110 kcal and orange -36 kcal (146 kcal)
• Lunch: chicken soup (300 ml) – 210 kcal, baked chicken thigh 158 kcal, cucumber and tomato salad – 47 kcal, orange juice 200 ml – 35 kcal (452 ​​kcal)
• Afternoon snack: yogurt 1.5% - 79 kcal
• Dinner: grilled salmon – 283 kcal, baked vegetables – 62 kcal (345 kcal)

Total for the day: 1236 kcal

Note: If you have a little more or a little less calories, that's okay.

Tuesday

• Breakfast: Oatmeal (50g dry cereal) with low-fat milk – 198 kcal, coffee with milk – 30 kcal (228 kcal)
• Second breakfast: banana – 95 kcal
• Lunch: Borscht with meat (300g) – 147 kcal; boiled potatoes 1 pc. 82 kcal, beef cutlet – 260 kcal; cabbage salad with cucumber 100g – 49 kcal (538 kcal)
• Afternoon snack: medium apple 70 kcal
• Dinner: baked salmon – 230 kcal; leaf lettuce 100g – 47 kcal

Total for the day: 1208 kcal

Wednesday

• Breakfast: buckwheat porridge with milk – 157 kcal, tea with milk 30 (187 kcal)
• Second breakfast: grated carrots 100g – 32 kcal
• Lunch: pea soup (300ml) – 193 kcal; fish cutlet 100g – 130 kcal; tomato salad – 47 kcal; boiled rice – 116 kcal; apple juice 200 ml – 86 kcal (572 kcal);
• Afternoon snack: tomato juice 200 ml – 44 kcal
• Dinner: boiled or grilled chicken breast 150g - 169 kcal; egg salad 100g – 185 kcal (354 kcal)

Total for the day: 1189 kcal

Thursday

• Breakfast: omelet from one egg and two tablespoons of milk - 184 kcal, tea with milk - 30 kcal (214 kcal)
• Second breakfast: cottage cheese 100g – 110kcal
• Lunch: Vegetable soup – 129 kcal; 2 beef sausages – 226 kcal; Boiled potatoes 2 pcs. – 164 kcal; vinaigrette 100g – 75 kcal (465 kcal)
• Afternoon snack: cottage cheese with sour cream 10% 100g - 197 kcal
• Dinner: chicken ham 100g – 188 kcal; lettuce 200g – 24 kcal (212 kcal)

Total for the day: 1198 kcal

Friday

• Breakfast: grain cottage cheese 3% 100g – 109 kcal; fruit yogurt – 63 kcal; tea with milk 30 kcal (202 kcal)
• Second breakfast: walnuts 30 g – 163 kcal
• Lunch: mushroom soup 300ml – 163 kcal; boiled beef 100g – 264 kcal; buckwheat porridge 100g – 132 kcal; cabbage salad with cucumbers 54 kcal (613 kcal)
• Afternoon snack: baked apple – 59 kcal
• Dinner: pilaf with mushrooms and meat 100g – 156 kcal; 2 cucumbers 30 kcal

Total for the day: 1223 kcal

Saturday

• Breakfast: Oatmeal (50g dry cereal) with low-fat milk – 198 kcal, coffee with milk – 30 kcal (228 kcal)
• Second breakfast: pear baked with cottage cheese 150g – 80 kcal
• Lunch: bean soup 300ml – 186 kcal; veal cutlets 100g – 375 kcal; 2 tomatoes 40 kcal (601 kcal)
• Afternoon snack: Activia drinking 1.5% 200ml – 88 kcal
• Dinner: fish baked with mushrooms and cheese 200g – 184 kcal; 1 cucumber and 1 tomato – 35 kcal

Total for the day: 1216 kcal

Sunday

• Breakfast: low-fat cottage cheese 100g – 110 kcal and orange – 36 kcal (146 kcal)
• Second breakfast: baked apples stuffed with low-fat cottage cheese 200g – 208 kcal
• Lunch: fresh cabbage borscht with meat 300ml – 209 kcal; boiled chicken without skin 150g – 275 kcal; vinaigrette with beans 150g – 123 kcal (607 kcal)
• Afternoon snack: pineapple juice 200ml – 96 kcal
• Dinner: hake baked in the oven 150g - 132 kcal; 2 tomatoes 40 kcal (172 kcal)

Total for the day: 1229kcal

The 1200 calorie diet menu for a week may change, you must choose those foods that you like and suit you personally, and include them in your diet. But do not forget that many types of food are completely prohibited; if you continue to eat baked goods, cakes, treat yourself to high-calorie desserts in the evenings in a cafe or at home in front of the TV, you will still not be able to lose weight.

The video clip shows another version of the 1200 diet menu for one day:

What is possible with diet table No. 5

All dishes with this diet are steamed, boiled, stewed and served only warm. Sometimes it is allowed to bake a dish, but without a greasy crust. Be sure to drink a lot and eat in small portions: small portions 5 – 6 times a day.

• For the first course, pureed vegetable, dairy and cereal soups without meat are allowed. As a main dish, various lean meats and fish, chopped into small pieces, minced meat, soufflé, which are steamed or boiled. Oils are used only as dressings for dishes.
• You can eat low-fat dairy and fermented milk products. Casseroles are made from cottage cheese. Eggs are limited, cooked soft-boiled or included in omelets; you can eat no more than one yolk per day.
• It is imperative to use yesterday’s bread, not fresh; you can bake bread without oil and fat no more than twice a week. Crackers, biscuits, and dry biscuits are allowed. Recommended cereals: buckwheat, oats, semolina, rice. Pasta made from durum wheat can be used as complex carbohydrates.
• Vegetables are also boiled and baked, and eaten fresh. Particularly noteworthy are peas, carrots, beets, pumpkin, zucchini, tomatoes, potatoes and cauliflower, and cucumbers. You can eat non-acidic fruits: apples, bananas, pears. Herbs and spices are limited.
• For dessert, jellies, casseroles, puddings, dried fruits, and honey are allowed. Limited allowed: marshmallows, jam, marmalade. Suitable drinks include herbal teas, weak coffee with milk, weak tea, juices, jelly and compotes.

Indian version of the diet 1200 calories

India has its own system of using a 1200 kcal diet menu. It is not like our usual menu, with lunch, dinner and breakfast.

For the diet, certain foods are taken and distributed throughout the day in equal parts.

Here's what the food pyramid looks like for the whole day:

• 6-11 servings of whole grain foods (brown rice, grain bread, Indian rotis);
• 3-5 servings of vegetables (cabbage, onions, eggplant);
• 2-4 servings of fruit (bananas, melon, grapes);
• 2-3 servings of protein dishes (chicken, lamb, lentils)

Additionally, the 1200-calorie diet includes Indian lassi - in our opinion, low-fat fruit kefir, the recipe for which will be given below. It is permissible to replace kefir with milk.

All portions are quite small. The basis is a slice of Roti bread, which contains approximately 135 kcal.

Diet menu 1200 per day (Indian version)

How many servings should you eat? It all depends on your initial weight and eating habits. If you are used to eating a lot, your weight exceeds 100 kg, of course, you should not sharply reduce your daily diet to a minimum. In this case, you can eat the maximum number of servings per day, making them tiny.

But this does not mean that you should eat continuously. Here's how the Indian diet is used:

• Early breakfast: piece of flatbread, fruit (approx. 100g)
• Breakfast: a piece of flatbread, a portion of vegetables (100g), a protein dish (100-120g chicken or boiled beans, lentils, lamb), fruit
• Second breakfast: a piece of flatbread, a portion of vegetables, a portion of fruit
• Lunch: piece of flatbread, vegetables, protein dish, fruit
• Afternoon snack: a piece of flatbread, a portion of vegetables
• Dinner: a piece of flatbread, a protein dish, a serving of vegetables

Total for the day:

• 6 pieces of flatbread or grain bread;
• 5 servings of vegetables;
• 4 servings of fruit;
• 3 servings of protein meal.

This pyramid is also suitable for you if you want to try the Indian version of the 1200 calorie diet.

If you are not full, then in between meals, use another piece of flatbread.

Lassi drink recipe

This cool drink not only keeps you cool but is also good for weight loss.

1. The simplest method of preparation is to use yoghurt (dahi) with clean water, salt and spices (usually cumin seeds). The drink is low-calorie and pleasant in taste, somewhat reminiscent of liquid kefir with salt.
2. Another preparation option is to mix yogurt with fruits, for example, strawberries, bananas, mangoes, lemon, etc. First, the fruits or berries are crushed in a blender, sometimes adding honey or sugar. But for the diet it is better to limit yourself to the sweetness of the fruits themselves. Then pour in the dahi and add ice. Very similar to our fruit cocktail or smoothie.

The role of proteins for the body

Protein takes part in all vital processes. Proteins can be of plant or animal origin. The second type is of greatest value. It is absorbed by the body by 98% and contains essential amino acids. Vegetable protein contains only protein, and its digestibility reaches only 60%.

It is important for a person who is losing weight to have a balanced diet. The optimal menu should contain 60% animal protein and 40% plant protein.

Protein functions:

• Construction;
• Hormonal;
• Catalytic;
• Transport;
• Protective.

How proteins affect weight loss

Increased consumption of protein products affects the acceleration of metabolic processes and changes in appetite. Protein-rich foods leave you feeling full for a long time after eating. Therefore, hunger does not often bother a person. The reason, surprisingly, does not lie in the high calorie content. Proteins provoke the production of special hormones that suppress hunger, helping the feeling of fullness last longer.

Another ability to help you lose weight is to speed up your metabolism. By increasing your metabolic rate, excess calories are burned faster.

Is it possible to lose weight on a protein diet and by how much?

You won't have to wait long for results. The first noticeable changes can be seen within a few days. Although the initial weight affects the number of kilograms lost, a person can lose about 4 in a week.

To prevent your skin from becoming flabby after losing weight, take time for physical training. This way the body will remain toned.

Diet 1200 on proteins

Another variation of this diet is the 1200 calorie protein diet. Its essence is that it is necessary to remove carbohydrates from the diet as much as possible.

Avoid cereals, fruits, sweets, bread, sugar, flour and sugar-containing products. It is permissible to eat only protein dishes:

• chicken, turkey, rabbit;
• meat, fish, eggs;
• cottage cheese and dairy products;
• seafood, mushrooms, legumes.

The diet is expanded with vegetables and vegetable dishes in different proportions. For example:

• vegetable stew;
• grilled vegetables;
• raw and steamed vegetables;
• cold and hot salads.

You can lose weight even faster than on a regular 1200 calorie diet, the only difference is that:

• the protein version is much more complex;
• constipation may occur;
• due to a lack of carbohydrates, the body slows down metabolism;
• Lost kilograms will come back faster.

This diet option can be used in extreme cases, when you need to quickly lose weight before some event.

Protein diet for weight loss - nutritional features

People have long noticed the effect of weight loss when following a protein diet.
Already in the nineteenth century, a book was published in Europe telling about the benefits of protein. And in the modern world, the most famous author of a protein weight loss program is Dr. Dukan, thanks to whom the famous Kremlin diet was also developed. There are a lot of sources on the Internet that tell you what a high-protein diet is. But despite this abundance, it is not always possible to understand the meaning of the information. And all because a very large number of facts are distorted. You can often see an article where it is written that a protein diet is an excellent solution for a nourishing, tasty diet, as well as getting rid of extra pounds. In fact, this is not entirely true. And this program is not suitable for everyone who is losing weight. Therefore, before you start losing weight, you should contact specialists so that they can help you choose the right diet for you.

To broaden your general horizons, get acquainted with some features of protein nutrition. You can follow the program for no more than two weeks. To consolidate the results obtained, exit the diet gradually. To do this, try eliminating fried fatty foods and sweets from your diet.

Repeating the course is possible no earlier than six months later. During this time, the lost kilograms not only manage to return safe and sound, but also often bring new ones with them.

Due to the increased functions of the excretory system during the period of protein nutrition, observe the drinking regime. Drink the required amount of still water.

Try to count calories. Their deficiency, as well as their excess, can cause harm, causing disturbances in the functioning of internal organs. The amount of calories consumed should range from 1200.

Benefits of the 1200 Calorie Diet

This diet is good because:

• you have virtually no time to feel hungry;
• as soon as you get hungry, how does the next meal come;
• the body receives all the useful and necessary substances;
• weight decreases gradually;
• you learn to control everything you eat;
• the ideal rate of weight loss is achieved - 08-1 kg per week;
• the results obtained last a long time;
• You can repeat the diet if necessary 3-4 times a year.

Disadvantages of the 1200 calorie per day diet

Of the shortcomings, the most obvious and annoying are the following:

• you need to constantly weigh everything you eat;
• you need to count calories using either tables or calculators;
• you will have to give up those foods that are too high in calories or have a high glycemic index (you can learn about the glycemic index here);
• It’s hard to resist temptations when you see others eating whatever they want.

Diet recommendations

Here are some more helpful tips for those who decide to try the 1200 calorie diet:

• Include porridge (buckwheat, oatmeal, millet) and other foods with carbohydrates in your breakfast, this will help provide you with energy and the body will not slow down your metabolism;
• Eat hot soups for lunch to improve digestion;
• if you want to eat, but the time has not yet come, then drink a glass of clean water in small sips, this will curb your appetite;
• for dinner, which should be no later than 6-7 pm, eat protein dishes: fish, eggs, meat, seafood, combining them with leafy salads and other green vegetables (cabbage, zucchini, cucumbers, peas, broccoli, zucchini, asparagus, green beans, etc.)
• as snacks you can use kefir, bifidok, fermented baked milk, grated carrots, apples, oranges, some nuts, etc.
• drink more liquid, for example, chilled tea or herbal infusions, clean water, rosehip infusion.

Peculiarities

Also, a prerequisite for losing weight using this system is to drink clean water, at least 2 liters daily. For every kilogram of weight, the daily water intake is 30 ml and this does not include soups and other liquid foods.

Women who lead an active lifestyle can see results within a week, as physical activity allows them to lose even more extra pounds. It is recommended to keep a diary to record the results of your daily weighing.

Several recipes for the 1200 diet

A simple 1200 calorie diet menu involves eating low-calorie foods. To make the menu varied, you need to remember a few easy-to-prepare dishes.

Kefir cocktails with fruits or vegetables

Any snack can be tasty and healthy if you blend low-fat kefir with any fresh or frozen berries and fruits in a blender. Alternatively, you can beat kefir with fresh cucumber or mint, adding dill, fennel, and lemon balm inside. You will get a low-calorie diet unsweetened drink.

Baked apples with cottage cheese

• Core the apples without cutting them.
• Place low-fat cottage cheese mixed with raw egg and washed raisins into the hole.
• Bake in the oven until soft.

Vegetable vinaigrette with white beans

• Boil carrots, beets, white beans (or take canned ones), chop the vegetables, add chopped pickles and onions.
• Season with olive oil, herbs, and salt.
• Do not add potatoes.

(see here for more diet recipes)

Braised cabbage

Watch the video recipe on how to cook stewed cabbage. The dish contains only 52 kcal per 150g:

Protein drinks for fast weight loss

Protein shakes are mainly prepared from sports nutrition with the addition of liquid. But not every person can afford sports nutrition, because professional drinks can hardly be called budget. Let's look at homemade cocktail options:

• First option. To prepare the drink you will need: 350 ml of milk, one package of low-fat cottage cheese. Mix the ingredients in a blender.
• Second option. Mix drinking yogurt with cottage cheese in a blender. Add dried fruit if desired.

It is allowed to add flax seed, strawberries and coffee to drinks.

Reviews and weight loss results

The editors of our portal constantly receive feedback on almost every diet published here (see more weight loss diets). Here's some feedback we've received from our followers about the 1200 calorie diet.

Antonina, 41 years old, tourism manager My work involves business trips abroad; we often go to look at hotels and then recommend them to our clients. Therefore, I try to maintain a normal figure. I use the 1200 diet several times a year, and this is what I noticed: as soon as I start it, literally in the first week I lose about 3-3.5 kg. Then, however, weight loss slows down, the body adapts to eating less. That's why I don't use it for more than two weeks. I switch to a normal diet, the weight starts to increase after about a month or two, depending on the diet. Therefore, after a while you need to go on a diet again.

Milena, 22 years old, student I love this diet for its effectiveness. In my opinion, every modern person should be able to count calories, because it’s simple, there are a lot of sites with online calculators. In addition, you remember the calorie content of the most frequently consumed foods, which makes it easier to navigate later. For example, this is the only way I can lose weight. I write down everything I eat during the day, if I see that too many calories have come out, the next day I do a fasting of exactly the same amount of calories as I overate. I go on this diet all the time to control my weight. Only on holidays do I allow myself to relax, but the next day I turn on the meter.

Snezhana, 32 years old, mother of two children, 2.5 years and 8 months. After giving birth, I gained a lot, could not lose weight, as soon as I started a diet, my milk decreased, the baby screamed, that’s why I ate more than necessary. Now I continue to breastfeed, but I decided not to overeat anymore, but to count calories. I eat all the foods I need, but little by little. This became a salvation, because I killed two birds with one stone - the baby is full and the weight comes off. I lost 3.7kg in a month. Maybe a little, but it’s stable, I don’t feel weak, and I need strength now more than ever.

Vasily Ivanov, 35 years old, programmer I like the diet because it’s easy to lose weight, the only thing I don’t like is counting calories. I asked my girlfriend to do this, she also cooks for us, since we eat with her. It’s true, at work I can grab an extra loaf of bread, for which she scolds me. But in general, I stick to the rules. The last time I lost about 4 kg in two weeks.