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1200 Calorie Daily Diet for Weight Loss

by Georgia Ede
Published: Last Updated on

The 1200 calorie diet to lose weight

It is a low calorie diet with which we will surely lose weight. It is important to note that the menu below contains approximately 1,200 calories per day.

Why are we going to lose weight on this diet? 

Our body needs a minimum number of calories to survive and develop its functions, this is what is called Basal Metabolism, ( Here you can find more information to know how to calculate your Basal Metabolism ), therefore with this diet we are ingesting fewer calories than what we need, therefore, an imbalance occurs in which our organism in order to continue developing the same functions will use the accumulated fat as a source of energy.

This diet will come in handy since in the first days we will be able to observe how we are losing some kilos but it is not recommended to use this diet for more than a week, carrying it out for a long time could affect our health.

Therefore, taking into account the average caloric expenditure of an adult in normal physical conditions (approximately 2,500 calories a day for men and 2,000 calories a day for women), we can affirm that this diet is a  hypocaloric diet , that is, ,  low in calories , since the calorie intake with this diet is below our average caloric expenditure.

Recommendations to carry out this diet:

  • To carry out a diet of a specific number of calories, we should be slaves to the scale to  weigh each food we eat, but this usually leads to the abandonment  of this type of diet; Since, it becomes very boring to have to weigh each food and it is also an ineffective practice since the way of cooking, the measurement of the oil or other factors can make the number of calories contained in a dish vary greatly. Therefore, we must reduce the amount of food we eat and get used to  eating less  than we ate before. A very effective practice is to  serve  food on  smaller plates  and thus “fool” the eye because, to a large extent, we eat by sight.
  • Avoid the consumption of sweets , prepared sauces , cream , fried  and battered foods and all those foods that contain fat . 
  • We must avoid red meat, it is preferable to consume turkey and chicken, pork or beef only the lean parts and lamb only occasionally.
  • With regard to  sugar, it is preferable to  replace it with honey , agave syrup or any other natural sweetener .
  • The oil, preferably we will use the extra virgin olive oil for its omega 3 content, but we must measure the quantities since otherwise we will consume excess calories.
  • It is advisable to prepare tea and infusions yourself since those they sell usually contain very high amounts of sugar.
  •  We must regulate dairy consumption  . The yogurts we will choose the  skimmed 0%,  the  milk  preferably  skimmed or semi-skimmed . Cheeses, very strong or fermented (Roquefort, Gorgonzola, etc.) are forbidden, and if they are consumed it should be very occasionally, cured cheeses maximum 2 times a week in moderation. Burgos fresh cheese is ideal for this type of diet, since we find it skimmed 0% low in fat.
  • There is a  0% skimmed whipped fresh cheese that serves as a substitute for cream  to prepare sauces. We can also use it with saccharin as a cream for desserts.
  • The  spices are free consumption  since they do not contribute calories and add flavor to our dishes.
  • The oil used to cook food cannot exceed 2 tablespoons at each meal.
  • In the indication of “piece of fruit”, we recommend that you choose between the following: apple, pear, orange, 2 plums, 2 tangerines, 2 slices of pineapple, 5 strawberries, two slices of watermelon or melon, 1/2 banana.

5-day menu – 1200 calories

DAY 1
Breakfast
Half a glass of milk alone or with coffee or tea. A natural orange juice and half toast of bread with a piece of cheese from Burgos.
Midmorning
A piece of fruit or yogurt.
Meal
Half grilled or roasted chicken breast accompanied by a one-egg omelette. An orange.
Mid afternoon
A natural juice and two slices of ham and a piece of Burgos cheese. Or a piece of fruit and a whole wheat toast with Serrano ham and half a tomato.
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Two grilled whiting and green beans.

 

DAY 2
Breakfast
Half a glass of milk alone or with coffee or tea. A natural orange juice and half toast of bread with a piece of cheese from Burgos.
Midmorning
A piece of fruit or yogurt.
Meal
A fillet of beef with cooked broccoli and half a potato. An Apple
Mid afternoon
A natural juice and two slices of ham and a piece of Burgos cheese. Or a piece of fruit and a whole wheat toast with Serrano ham and half a tomato.
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A cup of defatted broth. A yogurt.

 

DAY 3
Breakfast
Half a glass of milk alone or with coffee or tea. A natural orange juice and half toast of bread with a piece of cheese from Burgos.
Midmorning
A piece of fruit or yogurt.
Meal
Half plate of stewed lentils with rice. An orange.
Mid afternoon
A natural juice and two slices of ham and a piece of Burgos cheese. Or a piece of fruit and a whole wheat toast with Serrano ham and half a tomato.
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Baked blue fish with half a potato and a pear.

 

DAY 4
Breakfast
Half a glass of milk alone or with coffee or tea. A natural orange juice and half toast of bread with a piece of cheese from Burgos.
Midmorning
A piece of fruit or yogurt.
Meal
Natural tuna and a one-egg French omelette. An Apple.
Mid afternoon
A natural juice and two slices of ham and a piece of Burgos cheese. Or a piece of fruit and a whole wheat toast with Serrano ham and half a tomato.
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Steamed vegetable stew.

 

DAY 5
Breakfast
Half a glass of milk alone or with coffee or tea. A natural orange juice and half toast of bread with a piece of cheese from Burgos.
Midmorning
A piece of fruit or yogurt.
Meal
Half plate of pasta with tomato and minced meat and an infusion.
Mid afternoon
A natural juice and two slices of ham and a piece of Burgos cheese. Or a piece of fruit and a whole wheat toast with Serrano ham and half a tomato.
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Zucchini cream and an infusion.

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