Diet
1200 Calorie Diet for Weight Loss, Part of your weight loss plan is to follow a 7-day diet plan to get only 1,200 calories per day, as it is a simple exercise that involves a healthy eating plan.
Here is a list of foods
that you can consume for a week in your diet. You should aim to consume 1,200
calories per day in addition to free-calorie drinks and take vitamins and a
calcium supplement of 400 mg per day.
This plan is designed by
dietitians and culinary experts to help you get healthy and delicious meals for
weight loss To improve the Psychic.
The total calories per
serving are listed so you can easily calculate calories, noting that this plan
can be controlled and the fiber and sodium you get.
If there is a food item
of concern, you can talk to your doctor to try to change it and replace it with
another ingredient to suit your individual nutritional needs.
How many calories do you need to lose weight?
When it comes to losing
weight, the body needs 1,200-1400 calories per day in order to remain in good
health, and according to nutritionist Michael Davenport, you must make sure to
get at least 1,200 calories per day in order for the metabolism to work
efficiently because in the case of a decrease in the number of calories The
heat from this number leads to the breakdown of muscle tissue instead of fat
for energy.
Thus, in order to try to
lose weight, the body needs to get 1,200 calories a day in order to stay in
good health.
When do you burn calories?
You can burn more
calories by going four or five times a week for a workout session and planning
to eat 1,200 calories.
You should not expect to
get weight loss results overnight, it just takes more patience because weight
loss needs to be done slowly and steadily.
If your body weight is
less than 100 kg, you can expect to lose 0.5-1.5 kg per week
If you weigh 100 kg - 130
kg you can lose 1.5 kg - 3 kg per week.
When are calories adjusted?
When trying to lose
weight, you should stick to an exercise program that includes burning 600-800
calories four or five times a week. And intense exercise once a week.
A 7-day diet plan to lose 1,200 calories
First day :
Breakfast :
3/4 cup bran flakes, 1
banana, 1 cup of skim milk.
Lunch :
A sandwich of whole wheat
pita, 3 ounces of turkey breast, 1/2 roasted pepper, 1 teaspoon of light
mayonnaise, mustard, lettuce.
A piece of mozzarella
cheese, 2 kiwis.
Dinner :
4 ounces of grilled fish,
2 tomatoes and prunes sliced and garnished with parmesan.
1 cup of cooked couscous,
1 cup of steamed broccoli, 1 cup of fat-free pudding.
The second day :
Breakfast :
1 cup mix of frozen
berries, 1/2 banana, 8 ounces of skim milk.
1/2 piece of English
cake.
Lunch :
1 cup vegetable soup, 1 veggie burger on the
inside of whole wheat pita bread with lettuce. 6 ounces of nonfat yogurt, 15
grapes.
Dinner :
4 oz of grilled skinless
chicken with your dressing. 1/2 cup of vegan beans.
3 small red potatoes with
a teaspoon of light ghee and a little dill.
The third day :
Breakfast :
Microwaved oats to get
1/2 cup of oats with 3/4 cup of fat-free milk. 1/2 a chopped apple, 1 teaspoon
of honey and an amount of cinnamon.
Lunch :
Prepare 4 ounces of
chicken salad consisting of grilled skinless chicken breast, 1/4 cup of sliced
red grapes, 1 tablespoon of almond butter, 1 tablespoon of light mayonnaise,
1 tablespoon of fat-free sour cream served with Lettuce, 1 banana.
Dinner :
4 ounces of steamed
shrimp, 1 baked potato with a layer of salsa, and a tablespoon of lean cream on
top.
3 cups of steamed
spinach, 1 low-fat citrus.
The fourth day :
Breakfast :
1/2 toasted English
muffin, 1/2 sliced apple, 1 ounce of shredded low-fat cheese (choose any),
and place in the microwave for 30 seconds.
6 ounces of low-fat
yogurt with 1 tablespoon of almond butter.
Lunch :
1 cup tomato soup,
whole-wheat pita sandwich, 3 ounces of roast beef, 1 teaspoon of horseradish,
mustard, sliced tomato, lettuce.
1 cup of raw vegetables,
1 fruit of a pear.
Dinner :
3 ounces of cooked
salmon.
Make a toast from 1/4 cup
of cole salad, a mixture of sliced green onions, 2 tablespoons of lean salsa
sauce.
3/4 cup cooked brown
rice, 1/2 cup pineapple juice.
The fifth day :
Breakfast :
1/2 cup frozen berries, 1
tablespoon of peanut butter, 8 ounces fat-free milk.
Lunch :
1 whole wheat tortilla,
garnish with 1/4 cup of dried bean fat, and distribute 1 ounce of grated skim
cheese, then place the bread in the microwave for 45 seconds.
1/2 cup low-fat cottage cheese, orange slices,
and cucumber.
Dinner :
3 ounces of low-fat
roasted red meat, 2 - 3 cups green salad dressing with fat-free salsa.
1/2 cup vanilla frozen
yogurt and 1 cup blueberries.
The sixth day :
Breakfast :
Toasted bread with 1
tablespoon of peanut butter spread over the bread and garnished with banana
slices.
8 ounces of skim milk.
Lunch :
Prepare tuna and bread
with 1 whole wheat bread, 2 ounces of light salmon, 1 tablespoon of fat-free
mayonnaise, mustard, cucumber, and sliced onion.
10 carrots, 6 ounces of
skimmed yogurt mixed with half a banana.
Dinner :
Combine 3/4 cup of cooked brown rice, 1/2 cup
corn, 2 ounces of turkey slices, 1/4 cup beans, 3 cups of steamed spinach. An
apple.
The seventh day :
Breakfast :
1/2 toasted English
muffin and 1 ounce serving of low-fat cheese, 1 sliced tomato.
1/2 cup steamed spinach,
1 boiled egg. 1 grapefruit.
Lunch :
Prepare a black bean salad, 1/2 cup of canned
black beans, 1/2 cup of mushrooms, red peppers, red onions, green onions with a
teaspoon of vinegar, and serve the salad with toast and pear fruit.
Dinner :
3 ounces of roast beef, 1
baked potato, 1 cup steamed zucchini, 1/2 cup chunks of pineapple.
What you can eat on a 1200 calorie diet plan:
- The 1200 calorie plan requires careful consideration of the amount and naturalness of the nutrients in your diet that you can consume in order to meet nutritional needs. Avoid foods rich in carbohydrates, such as flour bread, pasta, sugary products, and foods high in fat, as they are high in calories that tend to gain weight.
- You should eat non-starchy fruits and vegetables because they are low in calories and make sure to consume vegetables that are high in vitamins compared to other foods. You can get vegetables such as mushrooms, cucumbers, carrots, tomatoes, beets, asparagus, peppers, leafy greens, fruits such as bananas, peaches, cherries, grapes, apples, and they are among the best healthy options.
- Carbohydrates are required in smaller quantities in order to maintain a healthy and healthy body. Complex carbohydrates that are found in bread, pasta, bran, etc., in order to increase the feeling of satiety as they are digested slowly, thus losing your weight and building immunity when consuming complex carbohydrates.
- Using olive oil, other oils, rice bran oil, canola oil, mustard oil, and peanut oil, which are less greasy.
- It is recommended that when you follow a 1200 calorie diet you consume a good amount of protein. It is very vital to preserve lean tissue and burns fat. Moreover, it improves blood glucose levels and prevents any feelings of hunger you may experience.
- Instead of eating three large meals, you can get 5 meals throughout the day to help you keep your metabolism active and increase fat burning.
- Try not to skip breakfast to balance your meals so you don't deprive yourself of essential nutrients. Your meal plate should contain four sections, most of which are protein and non-starchy foods, and the remaining portions consist of starchy foods and dairy products.
What you shouldn't be eating on a 1200 calorie diet:
- Avoid simple carbohydrates as they provide less nutritional value and are digested quickly and thus you feel hungry after a short period. They are found in sweets, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereals, sweets, pastries, and all that contain simple carbohydrates.
- Avoid strictly saturated and trans fats because they cause weight gain due to higher calories and fat levels. Margarine, butter, eggs, milk, cheese, and red meat are all high in saturated fat. Avoid red meat because it contains high levels of saturated fats that raise cholesterol levels in the blood, and this in turn leads to heart disease.
- Avoid eating fried foods such as fried chicken, fried foods, and fried potatoes.
- Avoid artificially sweetened soft drinks, even fruit juices that are packed with preservatives and contain additives and artificial sweeteners that make you gain extra weight.
