1200 calorie meal plan for weight loss

1200 calorie meal plan

People who are very active professionally, who do not have too much time to prepare meals for long periods of time and add longer physical exercise to their daily routine, can use the diet of 1200 kcal instead of a 1500 kcal diet.



Both are very similar to each other - however, the latter should not last longer than a month.

Principles of nutrition in the 1200 kcal diet

Unfortunately, the reduction in calorie intake by almost half makes it easier and faster to feel hunger. That is why we need to cheat our body a little:

Drinking mineral water, it "clogs" the stomach, reducing the feeling of hunger

Drink a glass of water before a meal, so saturate it with a smaller portion.

We eat five meals a day, always at the same time.

The meal interval should be 3 hours

Thanks to this, we will bite something so often that we will not get hungry between meals - so there aren't many different kinds of snacks.

Advantages and disadvantages of the 1200 kcal diet

The basis of this diet is the maximum reduction in the amount of fats consumed, reduction of carbohydrates - and introduction of saturated protein into meals. The advantage of this principle is, of course, that it loses weight at a rate of about 1 kg per week. It is also important that we don't have to get bored, eat a variety of foods, so we don't destroy the body violently.

Unfortunately, however, with such a diet we do not get all the nutrients we need, which can result in sluggishness, problems with concentration, lower physical strength, sleepiness, nervousness and increased susceptibility to stress.

Caution! If dizziness or fainting occurs, it is essential to stop the diet and consult your doctor! Not every organism tolerates such a large reduction in calories!

Sample menus for daily menus

Spotted menus 1:

Breakfast: wholegrain breadcrumbs, 100g smoked mackerel, glass of orange juice.
Second breakfast: kiwi
Lunch: 3 slices of wholegrain bread, tomato, two thick slices of yellow cheese, apple
The afternoon snack: a glass of tomato juice
Dinner: tuna rice

Spotted menus 2:

Breakfast: a slice of wholegrain bread, 2 slices of lean ham, tomatoes
Second breakfast: 2 slices of crispy bread, 2 teaspoons of low-sugar jam.
Lunch: graham roll, 2 slices of poultrymeat and cucumber.
The afternoon snack: natural yoghurt
Dinner: Fruit rice

Spotted menus 3:

Breakfast: glass of low-fat milk with bran bran, slice of wholemeal bread with slice of chicken ham, tomato
Second breakfast: vegetable salad of Beijing cabbage, tomato, corn and tomato.
Lunch: a plate of tomato soup cooked in the Italian country without meat and with 2 spoonfuls of pasta, minced with milk.
The afternoon snack: 1 apple grated with carrot, kiwi
Dinner: 150 g chicken jelly, 2 slices of wholemeal bread, apples

As you can see, we can compose our meals in such a way that we can take them with us to work. The 1200 kcal diet is intended primarily for people who spend most of the day in the office, so they don't have time to cook more fancyly.

We can have a warm meal at dinner time when we are at home. Previously, we take ready meals with us, which we can freely eat during breaks at work.

How do I prepare my meals?

First of all, we reduce the amount of empty calories - those contained in sweets, chips, fast-food, alcohol, fatty dishes.

Three times a week we replace meat with fish. If the diet is to last longer than 7-10 days, it is best to convert the meat into fish at all.

Calorific distribution of meals:

breakfast - about 250 kcal.
a second breakfast - about 100 kcal
lunch - about 300 kcal
the afternoon snack:  - about 100 kcal
dinner - about 200 kcal.

How easy it is to calculate, we still have 200 kcal - we can add it to one or several meals, because we know that we will never have as much kcal as it should be. An exception is dinner, here make sure that the 200 kcal is not exceeded.

A good tip for the end: A 1200 kcal diet should avoid sharp spices. They stimulate appetite, which makes us crave for larger portions, and those we have cannot get saturated.