The 1200 calorie diet: to lose weight in a healthy way
Dukan diet, ketogenic diet, intermittent fasting diet: in short, you are spoiled for choice when it comes to following slimming diets with which to lose weight and get rid of excess fat. One of these, certainly less extreme but certainly effective, it is better known as the 1200 calorie diet. Later we will see in more detail what it consists of, how many kilos you can lose and how long the loss takes place, the foods provided and allowed and an example of a menu to get a "clearer idea" of what your diet will be once you have embarked on this path. However, it is essential not to approach this type of diet with a "do it yourself" system to avoid that rapid weight loss corresponds to an equally rapid recovery.
Before proceeding with the reading of the article, if you intend to follow a slimming path, we recommend the diet of Dr. Valter Longo, the latest discovery in the nutritional field.
1200 calorie diet: how does it work?
This weight loss diet consists of a diet according to which, every day, a maximum of 1200 calories is expected. Therefore, it is a low-calorie diet, that is, a reduced calorie diet. It is evident that the 1200 calorie diet is not suitable for every single person since the constitution, height, lifestyle and clinical condition of each of us requires a completely personalized nutritional system, so it is necessary to confront your own trusted doctor before embarking on this type of slimming program. In general, thanks to this diet, it is possible to lose weight in a relatively short time, without too many sacrifices and continuing to eat always different and appetizing foods from week to week.
In general, it is good to keep in mind that a diet, to help us lose weight, must be correctly balanced in the quantities of food ingested. The body needs energy to function normally and stay alive. It is possible to obtain this energy from the nutrients of the foods we eat, namely carbohydrates, fats, proteins, as well as vitamins and minerals, which must be taken in a balanced way so as not to harm the body.
Weight loss diet: how many calories a day?
The first rule of weight loss is to reduce the number of calories on the menu. To get a better idea of what you can eat and in what quantities, here is a general scheme to keep in mind at each meal: the average daily composition of the 1200 calorie diet is made up of 74 g protein = 24% of calories total, from carbohydrates 145 g = 44% of total calories and from fat 42 g = 32% of total calories.
A 1200 calorie diet can be divided as follows: breakfast is 200 calories, lunch is 300 calories, and dinner is 700 calories. Different possibilities are foreseen for the single meal, but, contrary to other questionable dietary models, no dietary exception is proposed.
1200 calorie diet: how much is lost?
Before starting a slimming program, it should be borne in mind that there are no miraculous diets and that excessive weight loss in a too short space of time can do more harm than good to our body. In general, if followed strictly, with the 1200 calorie diet you can lose about 5 kilos per month. Initially, thanks to a low-calorie diet, weight loss will be immediate, but later it will be necessary to replace the weight loss regimen with a maintenance diet.
1200 calorie diet: what to eat to lose weight?
In general, the rules underlying a healthy and balanced diet are the following: vary and do not always eat the same foods, avoid do-it-yourself but rely on the advice of expert doctors, try to replace meat with fish and legumes and limit the intake of saturated fats, sugars and excessively caloric food.
As for the 1200 calorie diet, the recommended foods are as follows:
- as for breakfast, choose skimmed or semi-skimmed milk and wholemeal rusks. Coffee is allowed but only and exclusively bitter.
- for snacks (one mid-morning snack and the other mid-afternoon), avoid sweets or bars and opt for fruits such as persimmons, coconut, grapes, or, alternatively, strictly skimmed yogurt but also a handful of dried fruit ( About 10 grams)
- Vegetables can be eaten freely, especially tomatoes, fennel and spinach, but pay attention to the cooking methods: eat them fresh or steamed.
- For fruit, it is very useful to have calories gross. For example, the banana gross provides 43 kcal per 100 grams (66 net); just weigh the banana with the peel and you get the calories of the peeled banana ready to be eaten by multiplying the gross weight (in pounds) by 43.
- During the main meals, replace the pasta with an 80 gram portion of brown rice, obtain proteins from fish and legumes instead of meat (especially if pork), do not give up bread but choose durum wheat.
- As for the condiments, we advise you not to exceed 10 grams of extra virgin olive oil per meal and, rather, to flavor your dishes with lemon, spices and aromas at will.
- In the recipes provided by this diet, drinks are not counted, often responsible for the failures of food diets. Those used to drinking wine, beer, Coca Cola and fruit juices with meals, can take between 300 and 1000 kcal per day without knowing it. Water is the only recommended drink. The following are allowed: coffee and tea without sugar or with sweetener (sweets must also be abolished), where the caloric intake is practically nil.
An example of a menu to lose weight quickly
BREAKFAST
- Partially skimmed milk with barley (140 grams) [alternatively: a jar of partially skimmed yogurt (125 grams) and 50 ml of coffee or 50 ml of barley]
- A teaspoon of sugar (5 grams)
- Two wholemeal rusks (30 grams) [alternatively: dry biscuits, wholemeal bread, crackers, biscuits or cracotte (30 grams)]
LUNCH
- A medium plate of spaghetti and olives (70 grams) [alternatively: gnocchi (100 grams), rice (70 grams), ravioli (80 grams)]
- A medium dish of grilled peppers (150 grams) [alternatively: raw vegetables with oil (90 grams), cooked vegetables with oil (150 grams), dried legumes with oil (30 grams), mixed vegetables in a pan (140 grams) ]
- A teaspoon of extra virgin olive oil (5 grams) [alternatively: soy, corn or grape seed oil (5 grams)]
- A medium cup of strawberries (160 grams) [alternatively: fresh seasonal fruit (140 grams)]
- Mineral water
DINNER
- A slice of paillard (120 grams) [alternatively: grilled veal, beef, chicken or turkey (120 grams); trout, snapper, sole, cod, plaice, hake or swordfish (160 grams); eggs (100 grams); bresaola, lean raw or cooked ham (80 grams); rabbit or game (120 grams); mozzarella, crescenza, mozzarella, quartirolo or ricotta (40 grams); light cheeses (70 grams)]
- A medium serving of grated carrots (130 grams) [alternatively: raw vegetables (130 grams) or cooked (160 grams)]
- A tablespoon of extra virgin olive oil (5 grams) [alternatively: seed, corn or grape seed oil (5 grams)]
- Wheat bread for example, a rosette (60 grams) [alternatively: three slices of bread (50 grams) or a packet of crackers (40 grams) or three packets of breadsticks (40 grams)]
- Apples (160 grams) [alternatively: fresh seasonal fruit (160 grams)]
- Mineral water
1200 calorie diet: some final recommendations
The diet must be followed only for the period necessary for the desired weight loss, and it must also be associated with a certain physical activity. If the diet is maintained beyond 20-30 days, it is essential to check some laboratory tests. When the desired weight loss is achieved, it is absolutely necessary to introduce other foods in the diet, so that it is richer to avoid the onset of deficiencies and this is where the aforementioned maintenance diet comes into play.
In addition, we repeat once again a more than fundamental concept: if you wish to undertake the 1200 calorie diet, or any other diet, consult your doctor before starting!
How to lose weight easily: some secrets
If you still don't know, there are some tricks to speed up the metabolism and, consequently, speed up our weight loss process. Let's see them here in detail:
- Increase the proteins and limit the carbohydrates in your menu of the week: in this way, you will be full and not bloated
- You can understand how much to eat certain foods with just the help of your hand: the proteins in the plate must be equal to the size of the palm, while the carbohydrates will all be inside a closed fist
- Sleeping well is the basis of a healthy lifestyle and is a key ingredient in a diet: therefore, every day, make sure you sleep for 7 to 9 hours
- Avoid tension and stress, especially when you are at the table. Eat calmly and enjoy every single bite.
- During the meal, focus solely and exclusively on your plate and do not get distracted by telephone or television, otherwise you will not give the right importance to the nutritional act and, once the dish is finished, you will feel like you are still hungry
- Chewing is a fundamental phase of nutrition: guarantee an average of about 20/30 chews for each bite. By doing so, you will not have an annoying accumulation of air in the stomach and you will reach a satisfying level of satiety without binging
Diet and physical activity: a perfect combination
Although a low-calorie diet and a healthy diet are necessary to lose weight, they are not enough on their own. To obtain even more evident and rapid results, it is essential to combine them with regular physical activity. In fact, doing sports allows us to burn fat faster, to feel fit and to increase our self-esteem, making us more motivated to maintain this healthy and balanced lifestyle. Running, cycling, brisk walking or spinning, choose the activity that suits you best: your metabolism will be significantly accelerated and burning calories will no longer be an impossible task.
