Menu for 1200 calories indicating BJU and recipes

Having a beautiful body and good health is fashionable. Diets as a way to lose excess weight have long been out of date. They give a short-term effect and are harmful to health, since the body does not receive enough valuable substances. A much better decision would be to adhere to a different principle - proper nutrition. PP nutrition – what is it? This is a balanced diet with foods containing vitamins, fiber, microelements and ideal proportions of KBJU. At the same time, these are tasty, satisfying and beautiful-looking dishes, and not steamed chicken breast and rice without salt. There are desserts, pastries, and even baked goods. Such a diet to lose weight will be effective, and the result will be stable.

Principles of proper nutrition

Ideal proportions of female figures The importance of nutrition for weight loss
It is important to remember that proper nutrition is not a diet. You should not limit yourself in food, otherwise the body will store fat for future use. But you need to adhere to certain rules.

• The products included in the daily menu must contain complex carbohydrates, plant and animal proteins, healthy, polyunsaturated fats.
• The menu includes foods containing fiber, vitamins and microelements.
• Meals should be timely and almost on time in order to develop a certain schedule.
• Drink water often, but little by little. In this case, swelling and fluid stagnation do not occur.

You need to consume 1500-1800 kcal per day, depending on your physical activity.

The value of proteins, fats and carbohydrates with proper nutrition

Proper nutrition products
It is immediately necessary to make a reservation that there are no universal recipes for proper nutrition - each person is individual, with his own inclinations and characteristics of the body. Nevertheless, scientists have deduced the basic principles of proper nutrition for weight loss, and practice has shown their effectiveness, at least in most cases. These basic principles of healthy and proper nutrition for effective weight loss include the following:

1. A healthy nutrition menu should be varied, including dishes with different contents of nutrients, proteins, carbohydrates and fats.
2. Cereal products, which are very effective in the fight against excess weight, play an important role in the healthy nutrition menu.
3. Dairy products play an important role in the diet for weight loss, but as you age, their consumption should be limited.
4. Fish products should not be ignored, as they contain not only protein, but also healthy fats and omega-3 acid, the lack of which can lead to problems with skin, hair, and even cellulite in women who are trying to lose weight.
5. Regular consumption of vegetables and fruits in the weight loss menu is a guarantee of the body receiving the necessary vitamins.
6. To lose weight with proper nutrition, it is advisable to replace animal fats with vegetable fats. It is important to remember that you cannot do without fats completely, even if weight problems are more than obvious.
7. With proper nutrition, the consumption of sugar, as well as sweets made from it, should be reduced, or better yet completely eliminated from the diet. In the end, they can be replaced with nuts, honey and fruit desserts.
8. To lose weight, you should also reduce your salt intake, which contributes to fluid retention in the body, which leads to edema.
9. Drinking alcoholic beverages is strictly undesirable. They are very high in calories and harm the entire body. Bad habits, weight loss and proper nutrition are incompatible things.
10. And finally, it is important to remember that all of the above about proper nutrition must be accompanied by physical activity. This does not mean that you absolutely need to go to a gym or fitness center, but you should at least not ignore the possibility of walking. Otherwise, losing weight and eating right will be ineffective.

Reviews from those who have lost weight

If you have experience losing weight and, most importantly, maintaining weight with such a diet, I would really like to hear your impressions, because my personal experience is not entirely successful and it was a long time ago. I was on 1200 kcal for about a month. 10 kg gone! It was very noticeable in volume. But after six months everything came back and even more!

My friend ( Zhanna, 36 years old) , on the contrary, really likes 1200, now she won’t eat anymore. She looks very slim, she also lost about 10 kg and has not returned. She's happy with it. But the muscle mass is in a deplorable state, and the older she gets, the more obvious it is.

There is another slender woman ( Alesya, 29 years old ) who shared her experience. She “sits” on 1200 kcal several times a year for 2-3 weeks. Usually, this is before the holidays to lose 3-4 kg. And she comes out of such a diet gradually, without bingeing (according to her, it only helps with willpower). Usually it maintains the weight for another 2-3 months, and then the lost weight comes back.

If a ready-made menu for 1200 kcal does not suit you, order a personal pp menu for the week.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

The value of proteins, fats and carbohydrates with proper nutrition

Food pyramid
With a normal diet, the ratio of proteins, fats and carbohydrates should look like this: 1:1:2. In the proper nutrition menu for weight loss, the ratio is different. It is necessary to increase the percentage of proteins, reduce the percentage of fats - 2:1:2. If you need to start losing weight from the start, then the amount of carbohydrates needs to be reduced.

Proteins are necessary for the functioning of internal organs, muscles, strong immune, hormonal and circulatory systems. They are divided into complete or animal and inferior or plant. The value of animal proteins is in the content of essential amino acids. Therefore, it is impossible to exclude animal products from the healthy nutrition menu every day or week.

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• Animal proteins: cottage cheese, meat, eggs, fish, egg white.
• Plant proteins: legumes, nuts, grains.

Carbohydrates provide muscle nutrition, stimulate brain activity, and also supply the body with vitamins, fiber, and minerals. They are divided into simple and complex. Complex carbohydrates should prevail in the diet, since the body will spend more energy to process them. The body will remain full longer, this promotes weight loss with proper nutrition.

• Simple carbohydrates: fruits, sugar and products containing it, honey.
• Complex carbohydrates: legumes, cereals, nuts, vegetables.

Fats help produce hormones, keep the skin in order, and protect internal organs. They are divided into saturated and unsaturated.

• Saturated fats: meat, dairy and fermented milk products, butter, coconut, poultry, cheese.
• Unsaturated fats: fish, vegetable oils, nuts.

Another substance necessary for good peristalsis is fiber. It is indispensable for proper nutrition and keeps you feeling full for a long time. Fiber is found in vegetables, unprocessed cereals, fruits, and herbs.

There are 4 kcal in 1 gram of protein, the same amount of carbohydrates, and 8 kcal of fat. Average energy value is 1600 Kcal per day. The ratio of BJU is 2:1:2, only 5 parts. Total proteins, carbohydrates and fats you will need:

1600 Kcal/5 parts = 320 Kcal – 1 part.

320 Kcal/8 Kcal = 40 g fat.

320 Kcal/4 Kcal = 80 g of protein and the same amount of carbohydrates.

If your goal is to start losing weight from the start, you need to reduce carbohydrate foods, but increase the protein content. Using this example, you can calculate other proportions of KBZHU.

Based on this information, knowing your daily norm of KBJU, you can create a healthy nutrition menu for the week. But you need to start by planning proper nutrition for every day.

A healthy diet plan for weight loss every day

Proper nutrition is the correct proportion of proteins, carbohydrates and fats, consuming fewer calories than burning them. The difference between a diet and proper nutrition is that a diet is short-term, while proper nutrition can be followed throughout your life. With proper nutrition, the body does not experience restrictions in nutrients.

The basis is the calculation of kilocalories, protein, fat and carbohydrate content. But, if it is not difficult to do this for a day, then calculating calories for a healthy nutrition menu for a week is already difficult, not to mention the daily calculation of the PP program for a month.

Try to control the volume of a single meal and include in your diet dishes with an optimal content of KBJU.

• You need to expend more energy than you consume through food.
• Proteins, carbohydrates and fats are a source of energy; their combination must be balanced.
• Don't forget about vitamins and microelements. These products must be present in the diet.
• Portion sizes should be small. Remember that you need to get up from the table with a slight feeling of hunger.
• Breakfast must be complete and satisfying.

Start by making a list of dishes, writing down the foods you ate during the day. Keep a food diary and write down everything you eat. After analyzing this information, it will be possible to create a proper nutrition menu for weight loss for the week.

An approximate menu for weight loss, which can vary depending on personal preferences, will be posted below.

Useful tips

We have selected recommendations for you that will make it easier for you to comply with dietary restrictions and maintain good health:

• Don't starve yourself. Eat an apple or a few nuts. When losing weight, be careful with nut mixtures - one handful contains 350 calories - this is one meal.
• Drink more water. Liquid helps cope with hunger and removes unnecessary substances from the body.
• Instead of soda, make freshly squeezed vegetable or fruit juice. But don't get carried away if you're losing weight. There is no fiber in fresh juices (cake), which means you are drinking pure sugar, which means extra calories. One glass of fresh orange juice - 250 calories.
• Replace coffee with green tea or chicory drink.
• Eat a varied diet. A diet consisting of chicken breasts and vegetables will quickly get boring.
• Keep a diary where you will record your weight loss results. Visual indicators will be an additional incentive.
• Check the ingredients in the store. Avoid substitutes, preservatives, sweeteners, and flavor enhancers.
• Replace confectionery products with honey and dried fruits (but not more than 30 g per day).
• Don't be afraid to spend a lot on your diet. You can create an inexpensive and accessible diet that fully satisfies the body's needs.
• Get creative. Cooking should not be limited to just cooking. Try to make even the simplest dishes tasty and unusual.
• Take up a sport, such as bodybuilding. You'll have one more reason to eat healthy. Choose workouts that you like, you won’t be able to do something for long that doesn’t bring you pleasure.
• If you work in an office and don't have the opportunity to go home for lunch, take a vegetable salad with you in your lunch box and a bottle of clean water.
• Allow yourself to relax a little during the holidays. Eat a slice of cake or your favorite pizza. You won't get better from this, but you will feel much better.
• Drink a glass of cool water half an hour before meals. This will reduce your hunger.

Sticking to a healthy diet can seem overwhelming. In fact, it's just a fear of something new. It is believed that to achieve success in any business, you need to leave your personal comfort zone and start acting differently. So, you want to be healthy, beautiful, fit? All in your hands! Start eating right and you will soon notice amazing changes in your life!

Sample proper diet for weight loss for a week

How to calculate your ideal weight
Based on your day, you can already analyze how much you ate, calculate the energy value and make adjustments for the next week and month - make a proper nutrition plan and stick to it.

You can calculate calories, protein, fat and carbohydrate content in the mobile applications Food Diary, Calorie Counter, FatSecret, HiKi, Dine4Fit and others. They are free and available on PlayMarket. You can use printed tables with caloric content of foods. For beginners, this makes it easier to create a proper nutrition menu for weight loss.

There are no universal recommendations on products that should be included in the weekly PP menu for weight loss. It should be compiled taking into account individual characteristics, person preferences and product tolerance. But general advice will suit everyone.

Breakfast options with proper nutrition

Breakfast.

Include healthy and nutritious dishes in your healthy breakfast. This is the main source of energy for the day.

• Porridge on the water. Give up quick oatmeal, which just needs to be steamed, in favor of healthy cereals: rolled oats, buckwheat, pearl barley, rice, millet.
• A sandwich made of whole grain or black bread without butter, but with cottage cheese spread, a piece of fish, and low-fat cheese.
• Cottage cheese with natural yogurt, boiled egg.
• Oatmeal pancake.
• Vegetable salad with hard cheese or feta cheese.

Oatmeal pancake recipe: 2 tbsp. spoons of oatmeal pour 50-70 g of natural yogurt or milk. Let it brew for 5-7 minutes. Add 1 beaten egg and 1 tbsp. a spoonful of flour, preferably rice or oatmeal. Pour the mixture onto a preheated non-stick frying pan and fry covered for 2-3 minutes on each side. To improve the taste, add filling: salted fish, cottage cheese, chopped vegetables or cheese. Pour the filling onto half of the oatmeal pancake, fold it in half and cover with the other half. Breakfast is ready.

Dinner

Lunch with proper nutrition should contain balanced proportions of proteins, carbohydrates and fats. It’s difficult to calculate the calorie content of soups, so stick to chicken broths, fish or vegetable soups. For the second course - boiled meat or steamed fish with vegetables or porridge.

More options:

• vegetable casserole;
• fish baked in the oven with white sauce;
• champignons, zucchini, eggplant or tomatoes stuffed with cottage cheese or low-calorie cheese and herbs;
• bean or couscous salad with vegetables;
• lavash roll with filling: Adyghe cheese, fish, white chicken meat, mushrooms, vegetables;
• cream soups;
• omelette with vegetables or cheese.

Spaghetti with chicken and vegetables

Boil spaghetti or other durum wheat pasta in unsalted water. Stew any vegetables: green beans, zucchini, tomatoes, broccoli or cauliflower with the addition of soy sauce. Cut the boiled white chicken meat and add to the vegetables.

You can eat spaghetti with vegetables or chicken with vegetables separately.

Dinner

For those losing weight on proper nutrition, dinner should include foods containing a minimum of carbohydrates, since they will not have time to be used up overnight, but will be deposited as extra grams in the body.

• Baked chicken or turkey.
• Grilled or oven-baked fish with vegetable salad.
• Vegetable omelette.
• Chicken and vegetable stew.
• Unsweetened cottage cheese casserole.

Snacks

Don't forget about snacks. You can choose two items, one for each snack.

• Fruits – 1 banana or up to 200 g of other fruits.
• Whole grain bars – 1 pc.
• Natural yogurt, kefir – 1 glass.
• Nuts or dried fruits – up to 50 g at a time.
• Sandwich made of black bread with cottage cheese or a piece of fish and cucumber – 1 pc.

They need to be consumed in small quantities. The purpose of snacks is to help you last between main meals.

It is important to drink pure still water or green tea. They improve digestion, nourish the skin with moisture, and keep it young and healthy. You can include water with the addition of chopped ginger and lemon in your proper diet for weight loss - for 1 liter of water, ½ teaspoon of ginger and ½-1 crushed lemon. The proportions can be varied to suit your taste.

How to count KBJU dishes

Calculating the calorie content of a finished dish at a certain level of dexterity is easy and accessible to everyone.

Let's look at the calculation of KBZHU using a simple example: let's cook dietary crumbly buckwheat porridge.

The calorie content of 100 g of buckwheat is 340 kcal, BZHU: 13 / 3.5 / 64.

From 200 g of cereal (calorie content 680 kcal) you get 400 g of ready-made porridge (same calorie content 680 kcal), BZHU: 26 / 7 / 128.

Formula for calculating calories in one serving of a prepared dish:

BZHU is considered similarly.

For example: By eating a 150-gram portion of delicious buckwheat at a time without oil and other additives, you will get

680 kcal / 400 g x 150 g = 250 kcal, BZHU 9.75 / 2.63 / 48.

• To calculate the calorie content of a complex dish made from a large number of ingredients, you need to weigh all the ingredients before cooking, determine their energy capacity and add up the results.

The calorie content of a vegetable salad is calculated as follows:

tomatoes 300 g, 54 kcal, BJU: 2.64 / 0.6 / 8.07;

cucumbers 300 g, 45 kcal, BJU: 2.4 / 0.3 / 8.4;

lettuce 100 g, 15 kcal, BJU: 1.36 / 0.15 / 2.79;

radish 50 g, 10 kcal, BJU: 0.6 / 0.05 / 1.7;

olive oil 15 g, 135 kcal, BJU: 0 / 14.97 / 0.

Total weight 765 g, total calorie content 259 kcal, BJU: 7 / 16.07 / 20.96.

The calorie content of a 200-gram serving will be: 259 kcal / 765 g x 200 g = 68 kcal

Proteins: 7 g / 765 g x 200 g = 1.83 g,

Fat: 16.07 g / 765 g x 200 g = 4.2 g,

Carbohydrates: 20.96 g / 765 g x 200 g = 5.5 g.

It is important to note that when calculating, only the weight of the finished product is used, and not the total weight of all components.

As you can see, counting calories is not that difficult. The main thing is to start. Over time, you'll get used to weighing ingredients before cooking and portions before eating, and always keeping a calculator handy.

What is better to refuse

You should exclude unhealthy foods and dishes from your healthy nutrition menu for the week.

• Sugar, candy, chocolate.
• Condensed milk.
• Fatty meat, sausages.
• Fast foods, snacks.
• Alcohol.
• Fried foods.
• A large amount of butter.
• Flour products. For baking, you can use whole grain, oat, rice or corn flour.
• Sweet carbonated drinks.
• Mayonnaise.

However, if you really want candy, condensed milk, chocolate or a sausage sandwich, allow yourself this weakness, but in small quantities. Otherwise, there is a risk of breaking down.

Table of harmful high-calorie foods

Some foods should be excluded during the diet, since the calories from them go not to the body’s functioning, but to fat reserves.

Does PP help you lose weight?

Proper nutrition is a way of life. A well-designed weight loss menu will be effective if you follow it.

If weight loss is slow, reduce the percentage of carbohydrates and fats, but do not eliminate them completely, otherwise you will not have the strength and you will become drowsy.

Stick to your diet to lose weight, important elements of a healthy lifestyle:

• eat small portions every 2-4 hours;
• do not wash down your food with water or tea;
• Drink a glass of warm water on an empty stomach in the morning;
• move more - at least walk longer;
• use seasonings and salts in doses. Products that are steamed, oven-baked or grilled contain sufficient natural salt to prevent the dish from being bland.

Losing weight with proper nutrition is quite possible.
In a month, with average physical activity, you can lose from 2 to 8 kg. Even a small plumb line is a positive result. After all, he will not come back with extra pounds. Adding workouts will enhance the results and make your body fit and beautiful. It is not difficult to maintain a healthy diet for a week, a month or longer, even when visiting, in a restaurant, or on a picnic. Among the variety of dishes, there will always be those that can be included in the PP menu for weight loss. Author of the article: Anna Shvets - certified expert in nutrition We recommend the topic: how to eat to lose weight Don't miss: Online calorie calculator for weight loss Useful: Calculating your ideal weight