Calorie diet for weight loss: menu for every day, diet for 7,14 and 30 days, table

The problem of losing weight now concerns many people; some urgently need to lose weight for medical reasons, while others simply want to get their body in order. But desire alone, unfortunately, is not enough; you need to choose the right diet and set of physical exercises. One of the modern and quite popular diets is the calorie diet.

A calorie diet implies the correct calculation of a comfortable daily calorie intake, while almost all existing products are allowed in the diet (with the exception of foods that are harmful and dangerous to the body). Let's figure it out.

Principles of the 1200 calorie diet

The key principles of the 1200 calorie diet are as follows:

1. The number of meals is equal to five. Three of them are main and two are snacks.
2. Main meals should contain 300 kcal. For snacks – 150 kcal.
3. The total daily volume of water per day is 2 liters. You should avoid drinks with gases and sugar.
4. The menu should focus on fruits and vegetables.
5. The total calorie content of food eaten per day should be 1200 kcal.
6. The ratio of proteins, fats and carbohydrates should look like this: 15-30-55%.

Calories love counting

Not only those who are losing weight calculate calories, but also everyone who cares about their health. To make calculations you do not need to be a graduate of a technical university. I'll tell you about calorie counting using the example of one day's diet - it turned out to be 1,388.71 calories.

General rules

1. Weigh the plate separately.
2. Use the same calorie table.
3. Remember, the exact result will not work: each vegetable and fruit contains different amounts of sugar, meat may contain fat
4. The tables show the average value.

Approximate portions and dishes

You don't need a scale or calculator to create portions on a 1,200-calorie diet. It is enough just to know how many calories are contained in a particular dish. This will allow you to combine breakfasts, dinners and lunches without burdening yourself with calculations.

The following portions are 100 kcal:

• A plate of vegetable stew made with water, without adding vegetable oil.
• Half a bowl of vegetable soup or low-fat cabbage soup.
• Baked jacket potato (1 piece), or one boiled potato. You can add chopped herbs to it.
• Boiled chicken egg with a spoon of light mayonnaise.
• A tablespoon of vegetable oil.
• 4 tablespoons of industrial sour cream.
• Cabbage and carrot salad with vinegar and a drop of oil. A serving of salad is 200 grams.
• Chicken broth and half a boiled chicken egg.
• Hercules - 2 tbsp. l.
• Small banana.
• Boiled chicken meat – 50 g.
• Cheesecake with a teaspoon of sour cream.
• A small apple with a teaspoon of honey.
• 1/2 cup grapes.
• Almonds – 10 pcs.
• Cream.
• Hard cheese – 50 g.

200 kilocalories are contained in the following dishes:

• Eggplant or squash caviar – 200 g.
• Whole grain bread - 3 slices.
• Scrambled eggs cooked in a drop of vegetable oil. The dish is based on two eggs.
• Vinaigrette with a little oil. A serving of salad is 150 g.
• Cottage cheese (three tablespoons) with a teaspoon of honey.
• Sausage (1 piece) with two tablespoons of fresh vegetable salad.

300 kilocalories are contained in the following dishes:

• Two domestic cabbage rolls.
• Mashed potatoes - standard portion.
• Boiled pasta (5 tablespoons) and a spoonful of grated cheese.
• Two pancakes with cottage cheese or dietary meat.
• Two small cutlets.
• Sausage and vegetable salad (fresh vegetables).

Turn on the counter

Calorie diets or low-calorie diets are among the most common and numerous. Among these diets, the most famous are the Hollywood diet, the English diet, the 500-calorie diet and the so-called astronaut diet.

Hollywood Diet . From the name it’s easy to guess that it gained its popularity thanks to the stars of the dream factory. The Hollywood diet has helped many of them lose weight. This calorie-based diet is easy to follow and its main principle is to limit your intake of fats and carbohydrates. If a product can be high in calories, but then it must either contain a large amount or a large amount of fiber. Another distinctive feature of the Hollywood diet is the absence of breakfast. All flour products (including bread), sweets, vegetables and fruits containing starch, salt, sugar and alcohol are prohibited. You should also refrain from using fat and oil; food can only be boiled or steamed. The only drinks allowed are still mineral water and green tea.

English diet 21 days . It clearly defines the number of calories you should consume per day - 1000. Also, a feature of this diet is an increase in calories in the evening and a decrease in the morning - only 200 calories. Lunch accounts for about 300 calories, and dinner accounts for half of the daily ration - 500 calories. The fact is that after waking up, our body is weak and unable to digest a rich breakfast, so we need to load it with food gradually.

Diet "500 calories" . The essence of this diet is not to limit the consumption of food with a certain number of calories, but to individually calculate them based on your weight and height. The following formula is used as a basis: you subtract 100 from your height (in cm). If your weight is equal to or greater than the resulting number, then you multiply it by 3, if less, then you need to multiply by 2. To the result you add 500 and you get the number of calories you need to consume daily. There are no restrictions on products, the main thing is not to go beyond the permissible amount of calories in them.

The Martin Catan diet was a breakthrough in dietetics in the 80s, although its creator himself, an American nutritionist and psychologist, called the diet a “roller coaster.” And there are tangible benefits from it - the calorie diet helped Martin lose 31 kg of excess weight. The main principle of this diet is a constant change in the daily amount of calories. The full course of the calorie diet is three weeks. During the first week, in the first three days you need to limit yourself to 600 calories per day, and the next 4 days - 900 calories. This is followed by a week with a daily intake of 1200 calories, and then back to the first week with restrictions of 600/900 calories. It is this approach, as Katan assures, that will help keep metabolic processes under control and make them work constantly.

A calorie diet, if chosen wisely and with consideration not only for weight loss, but also for health, can be very effective in the fight against excess weight. But everything is good in moderation! If the daily diet “weighs” no more than 600-800 calories for a long time, then this extreme regime will result not only in severe weight loss, but also, most likely, in extremely serious disruptions in the functioning of the body’s systems. But no figure, even a super-ideal one, is worth a person’s health, right?

Source

1200 calorie menu

Quitting the diet

The correct way out of the diet helps to consolidate the results. To do this, it is recommended to slowly increase caloric intake, but not exceed the value that was before losing weight.

In the first week, caloric intake increases by 10%. In the second - by another 5% (if the weight has not started to increase). Physical activity must be present. It is advisable to be in the fresh air more often and try to move more. Don't forget about your drinking regime.

Snacks can be included in the diet, but limit their quantity and calorie content to avoid stretching the stomach (a serving should not exceed 250 g). If possible, you should continue to limit your consumption of prohibited foods.

Instead of sugar, you can use honey or sweeteners; instead of mayonnaise, you can use a homemade sauce based on kefir or yogurt. Salt can be replaced with spices or lemon juice.

Drinking 1 glass of water in the morning on an empty stomach will help improve your metabolism. As a result, the functioning of the gastrointestinal system improves and metabolic processes are activated.

Allowed and prohibited foods of the 1200 calorie diet

During the diet, you can include the following foods and dishes in the menu:

• Bread made from bran, rye flour or wholemeal wheat flour.
• Low-fat veal and rabbit meat, beef, chicken and turkey. It is allowed to prepare dishes from lean parts of lamb and pork. Portions should be small.
• You can prepare porridge from buckwheat, pearl barley and barley.
• Skinny varieties of fish and seafood are allowed on the menu.
• Do not limit the consumption of low-fat kefir and cottage cheese. You can afford hard cheese less often.
• Chicken eggs are eaten as an omelet or boiled.
• The basis of the diet is fresh vegetables and herbs.
• It is good to use fresh unsweetened fruits and berries as snacks. They are used to make compotes and prepare fresh juices. Nuts are also eaten for this purpose.
• Vegetable oil is used only for salad dressing.
• It is best to drink green tea. Herbal teas, unsweetened coffee, mineral but still water are allowed.

There are some foods that you should completely avoid eating:

• Sugar and its analogues.
• Spicy foods, fried and fatty foods.
• Any fatty meat.
• Fried egg yolk.
• Fatty fish and seafood.
• All canned goods.
• Pasta and products made from premium quality wheat flour.
• Fatty foods and milk-based drinks.
• Cheese with high salt and fat content.
• Ready store-bought sauces.
• Vegetables in marinade, saltiness.
• Any confectionery products.
• Alcohol.
• Juices, cocoa, nectars prepared in industrial conditions.
• Cooking fat, animal fat.

Products that need to be partially limited on the menu:

• Spicy spices, salt.
• Beans and potatoes.
• Berries, fruits and dried fruits with a high sugar content (grapes, figs, bananas, raisins, etc.).
• Semolina, rice, oatmeal.
• Sweets containing natural sugar, such as honey or jelly.

The number of kilocalories in foods that should be abandoned or partially limited:

How to calculate the calorie content of dishes?

Principles for calculating the energy value of dishes:

• Information about the product can be found on its packaging.
• If there is no packaging, you should look for information about calorie content on the Internet. For a more accurate result, it is recommended to compare figures from several sources.
• You can use applications that contain data on all products. In this case, a lot of time is saved.
• A complex dish should be separated into individual products and each ingredient weighed separately. Calculate the calorie content of each product and add the resulting numbers.

Products are weighed only in their raw form. Once the dish is ready, no calculations are made.

During the diet, it is recommended to use a special diary, in which you should record all the dishes you eat, taking into account their calorie content.

Authorized Products

The following products are allowed to be included in the low-calorie menu:

• cereals (pearl barley, buckwheat);
• lean meat, fish and poultry;
• steamed meatballs and cutlets;
• egg white;
• mushrooms;
• vegetable soups with low-fat broth;
• bread (coarsely ground, rye, with bran);
• vegetables (raw or steamed);
• low-calorie fruits (oranges, apples);
• unsweetened drinks (tea, coffee, juice);
• fermented milk products (kefir, yogurt, cheese).

Low-calorie recipes with calories included

Salad with eggs, tomatoes and broccoli

To prepare the dish you will need the following products:

• 0.4 kg broccoli.
• Egg – 3 pcs.
• 0.1 kg of tomatoes.
• Garlic – 2 cloves.
• 60 ml olive oil.
• Balsamic vinegar – 30 ml.
• Lemon juice – 20 ml.
• Dill, basil.
• Mix pepper and salt to taste.

Boil the cabbage for 6 minutes in boiling water and drain in a colander. Boiled eggs are cut into cubes, garlic into slices. Tomatoes are cut into large slices, greens are chopped or torn by hand. All components are mixed with each other, seasoned with lemon juice, olive oil and vinegar, salt and pepper. Calorie content – ​​75 kcal.

Cabbage salad with apple and vegetables

To prepare the dish you will need the following products:

• White cabbage – 0.3 kg.
• Apples – 0.3 kg.
• Pickled cucumbers – 0.15 kg.
• Onions – 125 g.
• Carrots – 75 g.
• Celery - 70 g.
• Olive oil – 80 ml.
• Apple cider vinegar – 20 ml.
• Zira, ground black pepper, salt.

Grate an apple, a stalk of celery, and carrots. They cut cabbage, cucumbers, and hands. Fry the cumin in a dry frying pan for 2 minutes, pour olive oil into the grains, add salt and pepper, and pass through a blender. All salad components are mixed, seasoned with vinegar, olive oil and served. Calorie content – ​​85 kcal.

Rice soup with vegetables and cabbage

To prepare the dish you will need the following products:

• Vegetable broth – 2.5 l.
• 0.2 kg of potatoes.
• 0.1 kg each of white cabbage, tomatoes, sweet peppers and onions.
• 75 g carrots.
• 50 g tomato paste.
• Rice – 40 g.
• Sunflower oil – 20 ml.
• Sour cream – 40 g.
• Parsley, dill, ground black pepper, salt.

Fry chopped carrots, onions and tomatoes with tomato paste in a frying pan. Place the roast into the broth, where the diced potatoes should already be cooking. After a few minutes, add chopped cabbage and pepper to the soup, add salt and pepper, and cook until fully cooked. The soup is served with sour cream and herbs. Calorie content – ​​25 kcal.

Soup with Brussels sprouts and cream

To prepare the dish you will need the following products:

• 0.4 kg Brussels sprouts.
• 0.2 kg of potatoes.
• 0.15 kg carrots.
• 0.1 kg of processed cheese.
• 0.15 l cream.
• 0.7 liters of water.
• Black peppercorns, bay leaf, seasonings, salt.

Boil diced potatoes, sliced ​​carrots, and Brussels sprouts in salted water. Peppercorns and bay leaves are wrapped in gauze and boiled along with vegetables. The average cooking time is half an hour.

The cooled processed cheese is grated and added to the vegetable broth. Add cream there, bring to a boil and turn off the gas. The gauze bag is removed, the soup is peppered and served. Calorie content – ​​55 kcal.

Silver crucian carp with lemon and fragrant herbs

To prepare the dish you will need the following products:

• 0.5 kg of silver crucian carp.
• Lemon – 70 g.
• Lemon juice – 50 ml.
• Soybean oil – 20 ml.
• Rosemary, herbs, seasonings, salt.

The fish is marinated in lemon juice for half an hour, then salted and peppered. The foil is greased with soybean oil and the fish is baked in it. The finished dish is decorated with lemon slices, rosemary leaves, and parsley. Calorie content – ​​40 kcal.

Savoy cabbage rolls

To prepare the dish you will need the following products:

• 0.4 kg Savoy cabbage.
• 0.3 kg shrimp.
• 0, kg of onions.
• 0.2 kg rice.
• 0.1 kg of tomatoes.
• 0.1 kg sweet pepper.
• 75 g carrots.
• 50 ml olive oil.
• Ground nutmeg, black pepper, salt and aromatic herbs.

Boil the rice and simmer cabbage leaves in boiling water. Fry tomatoes, onions, peppers, and carrots in a frying pan. Clean the shrimp, combine them with vegetables and herbs, salt and pepper. Place the prepared minced meat in cabbage leaves and wrap them like cabbage rolls. Add water and cabbage rolls to the oil that remains after frying the vegetables, and simmer under a closed lid for 15 minutes. The calorie content of the dish is 145 kcal.

Omelet stuffed with peppers and herbs

To prepare the dish you will need the following products:

• 0.3 kg sweet pepper.
• 2 eggs.
• Milk – 30 ml.
• Butter – 10 g.
• Basil – 20 g.
• Parsley, salt.

Fry diced sweet peppers in a frying pan and add parsley to it. Mix eggs, milk, salt in a cup, pour into a frying pan with pepper. When the omelette thickens, add pepper to its center, fold the eggs into an “envelope”, and fry until done. The dish is served with basil. Calorie content – ​​47 kcal.

Zucchini with meat

To prepare the dish you will need the following products:

• 0.5 kg of zucchini.
• 0.25 kg beef.
• 0.2 kg of tomatoes.
• 75 g of onions and the same amount of carrots.
• 30 ml olive oil.
• Garlic – 3 cloves.
• Cherry without bone.
• Dill, ground black pepper, seasonings, salt.

Grind the meat, carrots, garlic and tomatoes in a meat grinder. Add cherries, spices, salt and pepper to the minced meat.

The zucchini is divided into two halves, the core is removed, salted and rubbed with garlic.

Fill the boats with minced meat and bake for 20 minutes at 200 °C. Fry one tomato, onion and sweet pepper in a frying pan. This frying is spread on the zucchini and kept in the oven for another 10 minutes. Calorie content – ​​70 kcal.

Grilled vegetables and meat

To prepare the dish you will need the following products:

• 0.3 kg pork.
• 0.1 kg Cherry tomatoes.
• 50 g of zucchini and the same amount of eggplant.
• 30 ml olive oil.
• 30 g dill and parsley.
• 10 ml lemon juice.
• Garlic – 2 cloves.
• Bay leaf, salt and ginger.

Marinade: pressed garlic + a little olive + bay leaf + ginger. The meat is kept in this marinade for at least 2 hours, after which it is grilled, turning it all the time.

Zucchini and eggplant are cut into slices and grilled. The remaining olive oil is mixed with chopped herbs and lemon juice. Place vegetables and meat from the grill on a dish, garnish with cherry tomatoes, and pour over the sauce. Calorie content – ​​140 kcal.

Curd

To prepare the dish you will need the following products:

• Cottage cheese – 0.2 kg.
• Yogurt – 4 tablespoons.
• Honey - a tablespoon.
• Berries and peaches.

Mix cottage cheese with yogurt and honey, place in molds, decorate with raspberries, peaches and currants. Calorie content – ​​65 kcal.

Kefir jelly

To prepare the dish you will need the following products:

• Gelatin – 2 tablespoons.
• Water – 4 tablespoons.
• 0.5 ml kefir.
• Sugar – 3 tablespoons.
• Sour cream – 2 tablespoons.
• Berries for decoration.

Gelatin is mixed with water, left to swell, then heated in water, but not brought to a boil. Kefir is mixed with sugar and sour cream, the gelatin mass is added to it, and mixed again. Pour the dessert into bowls and cool. Before serving, decorate with berries. Calorie content – ​​180 kcal.

Pros and cons of the 1200 calorie low calorie diet

Pros of the diet:

• Even if you lead a sedentary lifestyle, the diet will allow you to achieve the desired results.
• The diet menu is balanced.
• Harmful products are prohibited.
• The diet can be rearranged at your own discretion.
• The effect comes quickly.

Disadvantages of the diet:

• It is necessary to count kilocalories.
• At the very beginning of the diet, you may experience a feeling of weakness and drowsiness, as the daily caloric intake is sharply reduced.
• If a person engages in strenuous sports or experiences significant physical exertion, this diet is not suitable for him.

Mechanism of weight loss

The human body receives energy from the foods it eats. The lack of calories from food forces the body to use up existing fat reserves. Only a decrease in daily caloric intake can lead to such a situation. In one case, it is recommended to reduce the consumption of carbohydrates, in the other - fats or proteins.

A person must expend more calories than he takes in. For this purpose, physical activity should be increased and the calorie content of the daily diet should be reduced. Nutrient deficiency forces the body to choose: it can use either fats or proteins. The second option is not recommended, since connective and muscle tissue that perform important functions will be consumed.

In the first days, weight loss occurs due to the release of excess water and harmful substances. Normalization of digestion leads to improved blood composition. As a result, oxygen is delivered to tissues much faster (the rate of fat breakdown depends on it).

The effectiveness of the process depends on the daily calorie content and duration of the diet. With each subsequent week, the weight will decrease more slowly, because the body has gotten rid of excess fluid and began to consume fat tissue.

Contraindications

Contraindications to the diet:

• Diseases of the urinary and hepatobiliary system.
• Diabetes.
• Inflammation of the gallbladder.
• Infectious diseases.
• Age under 16 years.
• Pathologies of the heart and blood vessels.
• Alcohol abuse.
• Bronchial asthma.
• Pregnancy and breastfeeding.
• Oncology.
• Drug addiction.
• Having had a heart attack or stroke.
• Age over 65 years.

Duration

The diet is limited to a strict time frame. The duration depends on the calorie intake. The minimum duration is 5 days. Restricted diet options can last no more than 10 days, otherwise there is a risk of worsening your health.

If necessary, weight loss can be continued by taking a month-long break to give the body time to rest and replenish nutrients. A moderate regimen is easier to tolerate, but it is less effective. From a health point of view, this is the best option for weight loss.

Reviews and results

Evgeniy Semenovich, nutritionist:

“The 1200 kcal diet is a system for losing excess weight that is safe for human health. It is very simple, because you just need to stop eating fatty foods and reduce portions. The diet, after consultation with a doctor, can be practiced even by patients who have intestinal, liver and kidney diseases.

You should not stick to this diet for more than a month. After 30 days it can be repeated.

The diet will not only help you lose weight, but also develop the habit of eating right. When it ends, you will need to exercise and not indulge in fatty foods. This will allow us to maintain the achieved results.”

Reviews from those who have lost weight

Irina, 48 years old: “I decided to start eating right when I turned 40 years old. I eat mostly vegetables and give up oil. My cholesterol levels returned to normal and my blood pressure stabilized. I don’t practice the diet often – once a year. In 20 days I lose 8 kg, this is quite enough for me.”

Zhenya, 29 years old: “I like this diet because it has practically no prohibitions. You can eat everything, but in small portions. Recipes do not require long cooking, all products are available. In 2 weeks you can lose 5-7 kg.”

Anna, 29 years old: “I stayed on a 1200 calorie diet for a month. It was easy for me. I made the menu myself, which is very convenient. In 30 days I lost 8 kg – an excellent result.”

Albina, 35 years old: “The doctor recommended a 1200-calorie diet to me when my weight exceeded 80 kg. The diet was very easy for me. In a month I managed to lose 15 kg. Then I switched to my usual diet, but added a little calories. I also started playing sports. The result has lasted for 4 months.”

Memo

1. Keep a food diary - write down all your portions throughout the day. This helps you avoid overeating.
2. Try to eat 5 times a day - breakfast, first snack, lunch, second snack, dinner. Irregular meals contribute to poor digestion
3. Calculate your caloric intake - this technique will help you avoid overeating and control your portions.
4. It is better to eat fruits before lunch.
5. For breakfast and lunch, choose slow carbohydrates, this will give you energy.
6. Don't forget about dinner - it should be light, 2-3 hours before bedtime.

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Conclusion

So, you can’t eat more than 1200 kcal worth of food per day. If you do not follow this recommendation, you will not be able to lose weight. You should also not eat less than a given norm, since metabolic processes will slow down, which will negatively affect your well-being.

Author of the article:

Kuzmina Vera Valerievna |
Endocrinologist, nutritionist Education: Diploma of the Russian State Medical University named after. N.I. Pirogov, specialty “General Medicine” (2004). Residency at the Moscow State Medical and Dental University, diploma in Endocrinology (2006). Our authors

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.