Coach Nutritionist, Sports Nutritionist, Honored Author of Evehealth

08-06-2018

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This article is based on scientific data written by experts and verified by experts. Our team of licensed nutritionists and estheticians strives to be objective, open-minded, honest and present both sides of an argument.

Such a diet is considered the most harmless and adequate for any organism, because it is precisely this number of calories that a person who leads a not very active lifestyle needs. If you use a smaller amount of food saturation, then the metabolic rate will decrease and muscle tissue will begin to be processed to obtain the necessary daily energy.

To prevent this, it is important to adhere to the indicator of 1200 Kcal per day. Such a balance is useful not only for losing weight, but also for those who are forced to adhere due to illness and many other reasons.

The main advantage of the 1200 calorie diet is the fact that it has no contraindications. Of course, pregnant and breastfeeding women should independently control the reaction of the body and use an individual set of products, but in general, this nutrition system is simply wonderful for every person.

All efforts during the diet will go to the mark, if some important points are neglected:

1. NO to fatty, fried, sweet, carbonated, fast food and alcohol in any doses.
2. Lack of exercise and daily exercise.
3. Changing the diet on your own, wrong.
4. Lack of consultation with a doctor or nutritionist.

In order to properly follow a diet of 1200 calories per day and get high results, you need to learn how to chew food slowly, this will allow you to saturate the body faster and get the necessary amount of energy. Many different foods can be used in this diet, you can experiment and eat interesting, delicious foods every day. Drink plenty of fluids to help digest food quickly. Vitamins and trace elements are found in fresh fruits and vegetables, which are so necessary to include in the daily diet.

How many days to follow a diet, depends only on YOU! The main thing is not to abuse calories and not dehydrate the body.

We can safely say that the 1200 calorie diet is completely safe for the physical and mental state of a person.

Do not forget that any diet is stressful for the body, so it can adversely affect the condition of the skin, and with a sharp weight loss, stretch marks form. To avoid this, experts in the beauty industry recommend using natural cosmetics. In particular, a modeling cream that will help avoid the appearance of stretch marks.

The leader in the production of natural cosmetics is the Russian company Mulsan Cosmetic. Reading the composition of the products manufactured by the company, you will not find such components harmful to the body as parabens, animal fats or mineral oils. They, unfortunately, are often used by other manufacturers to increase the shelf life of their product. Modeling cream from Mulsan Cosmetic has proven itself perfectly. You can verify this by reading the reviews left by satisfied customers on the mulsan.ru website.

1200 calorie diet menu option for one day

For breakfast, two slices of rye bread, one sweet - with jam, and the other with chicken or ham, 150 g of spring salad of tomatoes, cucumbers and onions, seasoned with olive oil. We drink everything with a cup of cocoa, without sugar.

A snack is this option: 150g fat-free kefir and a few tablespoons of oatmeal. 1 glass of grapefruit juice.

Lunch of cucumber soup with potatoes, 100 g of turkey with raisins, 200 g of celery, apple and carrot salad. A glass of skimmed milk.

afternoon tea. Fat-free kefir and kiwi.

For dinner, boil 2 potatoes in their skins, 100 g of tomato and onion salad. A cup of sour milk.

Who doesn’t like it, there is another version of this diet for the day in stock:

Let's have breakfast scrambled eggs from two eggs, a slice of rye bread, 100 g of vegetable salad and olive fat, a glass of cocoa.

For second breakfast 180g coleslaw, corn and tomato salad, 100g low-fat fruit yogurt, a few spoonfuls of wheat bran and two tangerines.

For lunch cook beetroot with potatoes, 180 g cabbage rolls, 200 g lettuce. A cup of water.

afternoon tea will delight you with fresh fruit, 100 g of cheese, three tablespoons of oat bran.

For dinner some fish, about 150 g, stewed vegetables, two pieces of rye bread and an apple.

Here is such an approximate diet of 1200 calories menu per day.

While eating and compiling a diet for the day, it is necessary to control the number of calories with the help of acquired knowledge or a special cheat sheet that should be placed on the refrigerator. It will help you not to stray from the right path, and not to violate the rules of the diet.

Advantages and disadvantages of the 1200 kcal diet:

Pluses - guaranteed high effectiveness of the diet, harmlessness, stability of the goal obtained, the absence of contraindications and high motivation, thanks to the variety of products in the diet.

Cons - you need to count and strictly adhere to 1200 kcal per day. Fatigue and drowsiness are possible, but this is only at first, after the body adapts and these signs disappear. Not suitable for physically active people.

You can follow a diet almost all year round, it all depends on your intended goals, during the first month you will lose a huge amount of extra pounds, and in the following months everything will normalize and the effect is firmly fixed. 5 kg without harm to health at the beginning of the weight loss phase is guaranteed!

Safe diet 1200 calories expert reviews

Katerina Markovna, leading nutritionist, 10 years of experience.

“Such a diet is not only harmless to humans, but also beneficial. Cleansing the body, removing toxins and toxins, improving blood circulation, stable metabolism. And many positive factors bring the 1200 Kcal diet to the pedestal of respect and practicality. I will even say that you can make such a diet for yourself and start losing weight immediately. The only thing is to know for sure that you do not have problems with the intestines, liver and stomach. I wish you all a wonderful mood, strength of mind and a slender body. ”

The story of a thin woman from Yekaterinburg

Lyudmila, 45 years old, mother of three children, housewife.

“What can I say, with each birth of my son, I gained weight up to 10 kg, and when I got on the scales and saw 110 kg with my height of 165 cm, I was horrified. At that moment, I firmly decided that I would change my diet and set to work. It is difficult to control nutrition when you are at home all the time and are in the kitchen. The children are already schoolchildren, I am at home alone, my husband is at work. How to force yourself to return to the previous forms. 75 kg. I read about the 1200 kcal diet. Everything suited me, I was glad that you can eat almost all products. I made a nutrition schedule, strictly counted calories and began to lose weight. For the first month I didn’t recognize myself, minus 7 kg. I was delighted, my husband and children supported me and motivated me. Then I didn't want to stop. The weight returned to normal, I got used to such a diet, even my relatives began to eat less harmful foods and follow a healthy lifestyle. Everything is great. Dreams Come True!"

I wish you all success and the right motivation at first.

Video from the menu for 1200 kcal

The 1200 kilocalorie diet provides weight loss without starvation and strict restrictions. Learn how to create a menu for the day, week and month, cook delicious diet meals and occasionally indulge in your favorite treats and lose weight.

A balanced diet "1200 kcal" is based on the principle that you should eat any food for 1200 kilocalories per day. The number 1200 is the golden mean, which allows a person who does not experience strong physical exertion to gradually reduce weight. If you consume more calories per day, they will be deposited in the body, and from a smaller amount there will be health problems.

Who suits

The right low-calorie diet is suitable for everyone and has virtually no contraindications. The only exception is pregnancy. In addition, athletes and people leading an active lifestyle will not be able to adhere to this nutrition system. Their body must consume more calories to stay healthy and active. A low-calorie diet is also contraindicated for adolescents, whose body is still in the process of growth and development.

In order for the diet to be balanced, you need to consult a nutritionist or choose an already developed menu. The approximate content of your diet is best made up of those foods that you like. Then it will not be difficult for you to follow a low-calorie diet of 1200 calories. The main thing is to maintain a daily calorie restriction.

Immediately exclude high-calorie foods, a piece of which, in terms of energy value, can replace all meals in a day, without bringing any benefit to the body:

• fast food;
• sweet carbonated drinks;
• cakes and pastries;
• cheesecakes;
• cheese and other sauces.

In addition, your daily diet should contain a balance of proteins, fats and carbohydrates, which should be combined in the following proportion: fats (30%) + proteins (15%) + carbohydrates (55%).

How to make a menu

A daily diet of 1200 kcal is one of the simplest and safest diets for weight loss. However, you will have to count calories daily and weigh what you eat. When compiling a menu, use the food calorie table and do not forget about the balance of proteins, fats and carbohydrates in your daily diet. For convenience, you can use .

Calorie table of main products

Product	Energy value, kcal
dry oatmeal, 50 g	170
boiled egg	75
sandwich with white bread and cheese	235
sandwich with white bread and sausage	230
fat-free cottage cheese, 100 g	110
a glass of yogurt, 200 ml	165
banana	125
orange	45
apple	70
dry buckwheat, 50 g	155
dry pasta, 50 g	155
borscht with meat, 400 g	250
vegetable soup, 400 g	100
dumplings, 200 g	600
chicken broth, 1 cup	65
boiled chicken breast, 200 g	220
fried salmon, 200 g	200
beef cutlet, 1 pc.	360
sausages, 2 pcs.	275
baked potatoes, 1 pc.	100
boiled potatoes, 1 pc.	85
steamed vegetables, 200 g	190
vinaigrette, 200 g	245
cucumber salad, 200 g	120
dark chocolate, 1 strip	140
pizza, 1 triangle	610
cheeseburger	300
ice cream, 200 g	140
marshmallow, 1 pc.	135
chips, 25 g	135
marmalade, 1 pc.	30
gingerbread, 1 pc.	140
orange juice, 1 glass	35
black coffee	8
Black tea	55
coffee with cream	2
milk, 1 glass	110
fat-free kefir, 1 cup	66
butter, 1 teaspoon	185
sunflower oil, 1 teaspoon	40
sour cream, 1 teaspoon	35
mayonnaise, 1 teaspoon	65
white bread, 100 g	265
honey, 1 teaspoon	40

Menu

For a day

The menu for one of the days of a low-calorie diet can be represented as follows. Let's break the day into 6 meals (about 200 calories each).

1. Oat flakes (30 gr., 100 kcal) boiled in water + 1 teaspoon of honey (40 kcal), orange (45 kcal), a cup of coffee (8 kcal). Total 193 calories.
2. Fat-free cottage cheese (100 gr., 110 kcal) + sour cream 1 teaspoon (35 kcal), coffee with cream (55 kcal). Total 200 calories.
3. Borscht with meat (300 gr., 187 kcal), black tea (2 kcal), marmalade (1 pc., 30 kcal). Total 219 calories.
4. Banana (125 kcal), a glass of orange juice (35 kcal). Total 160 calories.
5. Vinaigrette (100 gr., 120 kcal), boiled chicken breast (100 gr., 110 kcal). Total 230 calories.
6. Fat-free kefir 1 cup (66 kcal), gingerbread 1 piece (140 kcal). Total 206 calories.

For a week

A low-calorie menu for a week, based on five meals a day, can be like this.

Monday:

1. boiled egg and buckwheat porridge, coffee;
2. apple;
3. pollock baked with vegetables, orange juice;
4. chicken fillet baked with herbs, fresh cabbage salad;
5. a glass of fat-free yogurt.

1. sandwich from a slice of whole grain bread and light cheese, coffee;
2. banana, juice;
3. chicken broth, vinaigrette;
4. peppers stuffed with vegetables, tea;
5. a glass of milk.

1. fruit smoothie, scrambled eggs;
2. pear;
3. keta with steamed rice;
4. grilled vegetables, a piece of chicken breast, tea;
5. fat-free kefir.

1. oatmeal with prunes, coffee;
2. fresh vegetables or fruits;
3. broccoli vegetable soup, steamed beef, tea;
4. boiled rice and a piece of baked salmon;
5. skim cheese.

1. cottage cheese casserole, a cup of milk;
2. baked apple;
3. mushroom soup with chicken pieces, tea;
4. buckwheat porridge with beef, fresh vegetable salad, tea;
5. yogurt.

1. wheat porridge, tea;
2. kiwi;
3. borscht, orange juice;
4. pasta with tomato paste, tea;
5. ryazhenka.

Sunday:

1. milk porridge, coffee;
2. peaches;
3. chicken noodles, vegetable and green salad;
4. cheesecakes with raisins, coffee with cream;
5. yogurt.

For a month

If you decide to spend a month on a low-calorie 1200-calorie diet, develop a menu for each day.

Important! The energy value of all foods consumed during the day should not exceed 1200 calories!

Eliminate the following foods from your monthly menu:

1. sugar and pastries;
2. canned food;
3. fried and smoked dishes;
4. sausage, sausages, dumplings.

Include the following foods in your low-calorie menu for a month:

1. cereals;
2. durum pasta;
3. fruits and berries;
4. vegetables;
5. low-fat dairy products;
6. quail eggs;
7. lean white meat;
8. fish and seafood.

1. drink more fluids;
2. eat as often as possible and chew your food thoroughly;
3. if you feel weak, stop limiting the energy value of your food;
4. include in the diet the maximum variety of ingredients: fish, meat, vegetables, fruits, cereals, dairy products;
5. exclude fried and fatty foods, as well as sweets and pastries;
6. break your daily diet into three main meals, have snacks between them, without waiting for the onset of hunger.

When compiling a menu for a month, use the following options for the three main meals.

• any porridge (oatmeal, buckwheat, millet);
• boiled egg;
• cottage cheese casserole;
• low-fat cheese, banana.

• vegetable soup, steam cutlet;
• meat borscht;
• chicken broth, vinaigrette;
• meat or fish stew with vegetables;
• boiled fish and carrot salad.

• cottage cheese with sour cream;
• steam omelet, juice;
• boiled potatoes, sauerkraut salad;
• boiled cauliflower, boiled egg;
• steam beef cutlet, coleslaw;
• baked fish fillet, cucumber salad;
• milk porridge.

Between them, arrange obligatory snacks in the form of fruits, kefir, milk, juice or herbal tea. Don't forget to drink more water.

Examples of low calorie recipes

Omelet with asparagus in a double boiler

Peel the washed asparagus and boil for five minutes in salted water. Put the asparagus in the bowl of a double boiler, pour over the beaten eggs and bring to a boil.

Apple dessert with cottage cheese in the microwave

Cut out the middle of an apple and put it in the microwave for two minutes. Take out the apple and fill it with fat-free cottage cheese. Top with a teaspoon of honey and sprinkle with cinnamon. Put in the microwave for another two minutes.

Kefir cocktail

Take a glass of low-fat yogurt and beat in a blender with grated ginger and orange juice. Add mint leaves and orange zest to the finished cocktail.

In addition, eat any fruits, vegetables and berries. They are the lowest calorie foods and are also rich in vitamins and minerals that will support the body during a low-calorie diet.

Weight loss has become a pressing issue for many people. Poor nutrition, periodic stress and a sedentary lifestyle lead to rapid and steady weight gain.

The 1200 calorie diet will make it easy to lose those extra pounds by restricting calories and changing your diet in favor of the right and healthy foods. A diet of 1200 calories is sufficient for the normal functioning of the body.

The effectiveness of the 1200 calorie diet per day

The diet is based on low calorie intake. The only way to lose weight is to spend more calories than you consume. The average calorie intake per day for women is 1500-1800 calories. A 1200 calorie diet creates a 300-600 calorie deficit, if sports are added to the diet, the calorie deficit will increase and the loss of extra pounds will go faster.

Basic diet rules

The main fact in the diet is strict observance of the daily caloric intake of 1200 kcal. It is recommended to observe the proportion of proteins-fats-carbohydrates in the ratio of 30-20-50. Eat about 0.7-1 grams of proteins per kilogram of desired weight, at least 0.6 grams of fat per kilogram of current weight, get the rest of the calories from carbohydrates.

The body needs both plant and animal proteins, so a variety of sources of amino acids should be present in the diet. On a diet, preference should be given to complex carbohydrates (for example, cereals), to exclude simple carbohydrates (for example, sugar). Choose sources of polyunsaturated fats (eg fish oil), avoid trans fats.

It is advisable to break all food into 3 main meals and 2-3 snacks (if necessary). The calorie content of each main meal should be approximately the same - 300-400 Kcal. This calorie content is enough to saturate for several hours.

The diet is not recommended to continue for more than one month. The optimal duration of the diet is 10-14 days, then 10-14 days of full-calorie nutrition and again the diet. Such an alternation does not allow the body to get used to a low calorie content and achieve more stable results.

What foods can be consumed

The basis of the diet should be sources of complex carbohydrates and lean sources of protein.

Sources of complex carbohydrates

Cereals and whole grain bread, durum wheat pasta:

• hercules / oatmeal - buckwheat
• millet
• wheat

Fruits and berries:

• banana - apples
• citrus
• strawberry
• blueberry

• zucchini - cucumbers
• tomatoes
• carrot

Protein Sources

Dairy products:

• cottage cheese fat content not more than 2% - cheese fat content not more than 10%
• kefir fat content not more than 1%

• chicken
• quail

Meat and offal:

• chicken breast - chicken liver
• turkey breast
• chicken liver
• chicken ventricles

Seafood:

• - shrimp - squid
• mussels
• lean fish (pink salmon, pollock)

A diet of 1200 calories per day shows that it is advisable to exclude sources of simple carbohydrates from the diet: sugar and sugar-containing foods: soda, sweet pastries (especially yeast, shortbread and puff pastry), all desserts (cakes, pastries, ice cream).

Unsweetened pastries (bread, pies), pickles (canned vegetables, salted fish) and smoked meats (smoked meat and fish, chop, loin), as well as any sausages (ham, sausages, sausages) are also recommended not to be consumed.

1200 calorie diet menu

Breakfast should consist of porridge and a boiled egg / piece of low-fat cheese. For lunch - chicken / fish with vegetables and a serving of cereals. Dinner - cottage cheese / squid / shrimp and fresh fruit. Kefir, natural yogurt, fresh fruits and berries are perfect as snacks. It is better to take an additional source of healthy fats, for example, fish oil capsules. The low-calorie diet menu is its most important detail.

Low calorie daily menu

• Breakfast:
  oatmeal on the water (40 grams of cereal) - 146 kcal
  chicken egg (hard-boiled - 80 grams) - 144 kcal
• Snack:
  banana (130 grams) - 116 kcal
• Dinner:
  boiled chicken breast (150 grams) - 206 kcal
  stewed vegetables (zucchini, carrots, green beans - 150 grams) - 90 Kcal
  buckwheat (30 grams) - 94 kcal
• Snack:
  kefir fat content 1% (250 ml) - 100 kcal
• Dinner:
  cottage cheese fat content 1.8% (100 grams) - 101 Kcal
  apples (100 grams) - 47 kcal
• Snack:
  natural yoghurt fat content 1.5% (200 ml) - 154 kcal

Low calorie menu for the week

Monday

• Breakfast: buckwheat porridge on the water, scrambled eggs from two proteins
• Snack: banana
• Lunch: pollock baked with vegetables, boiled rice
• Snack: ryazhenka
• Dinner: shrimp, boiled pea flakes

• Breakfast: millet porridge on the water, hard-boiled egg
• Snack: apple
• Lunch: stewed chicken liver, boiled buckwheat
• Snack: kefir
• Dinner: cottage cheese with tomatoes

• Breakfast: rice porridge on the water, a piece of low-fat cheese
• Snack: orange
• Lunch: chicken breast, fresh tomato, cucumber, bell pepper salad
• Snack: yogurt
• Dinner: pollock, boiled barley groats

• Breakfast: wheat porridge on the water, scrambled eggs from one egg and one protein in a dry frying pan
• Snack: grapes
• Lunch: pink salmon, boiled rice
• Snack: ryazhenka
• Dinner: cottage cheese with pear

• Breakfast: barley porridge on the water, 2 boiled egg whites
• Snack: blueberries
• Lunch: squid salad with cabbage, whole grain bread
• Snack: kefir
• Dinner: chicken breast, boiled buckwheat

• Breakfast: oatmeal on the water, a piece of low-fat cheese
• Snack: persimmon
• Lunch: chicken breast, boiled barley
• Snack: yogurt
• Dinner: cottage cheese with banana

Sunday

• Breakfast: pea porridge on the water, soft-boiled egg
• Snack: grapes
• Lunch: shrimp and mussel salad with tomatoes, whole grain bread
• Snack: apple
• Dinner: chicken breast, durum wheat pasta

Low-calorie meals for weight loss

Recipes for low-calorie dishes are very diverse. Chicken breast stewed with vegetables is a low-calorie dish, perfect for lunch on a 1200 calorie diet. Chicken breast and vegetables of your choice are needed - this can be a ready-made vegetable mixture (for example, broccoli, green beans, carrots, green peas) or vegetables can be mixed by yourself: zucchini, carrots and green beans are well combined. You can add a mixture of peppers, basil and herbs to the dish.

Fish baked under vegetables is a low-calorie dish that is very easy to prepare. Low-fat fish is needed, for example, pollock, onions, carrots, tomatoes. It is better to bake fish with vegetables in foil.

Smoothies are a light cocktail that can be used as a snack. The basis is kefir or yogurt, to which greens, fruits and vegetables are added to taste. You can use bananas or mix kefir with carrots.

The lowest calorie foods

The following vegetables are the lowest in calories: cucumbers, zucchini, green beans, cabbage. Their calorie content averages 28 kcal per 100 grams.

Low-calorie foods include fruits and berries: apples, oranges, strawberries, blueberries. Their calorie content is approximately 40 kcal per 100 grams.

Of the protein sources, boiled egg protein - 44 kcal per 100 grams - is a low-calorie product for weight loss.

List of high calorie foods

All cereals and durum pasta have a high calorie content - about 300 Kcal per 100 grams. But a standard serving contains 20-40 dry cereals, so the calorie content of a serving of finished cereals is approximately 100 Kcal, which fits into the diet.

Fish and seafood, dairy products, meat and offal are also high-calorie - from 80 Kcal per 100 grams (pollock) to 137 Kcal (chicken breast). The calorie content of these products is due to the high protein content (each gram of protein is 4 Kcal).

Fruits such as banana, persimmon and grapes are also high-calorie, but their use is indicated in the diet, as they contribute to the production of serotonin, the “happiness hormone”.

How many kg can you lose weight

With full compliance with the rules of the diet, weight loss is possible by 400-600 grams per day. Due to the peculiarities of water-lipid metabolism, a stable result will be visible in a week. After 2 weeks, the results of the 1200 calorie diet will be minus 5-7 kilograms.

The 1200 calorie diet is a fast and safe way to lose weight. The diet gives a stable result and helps to change eating habits in favor of a healthy diet. Like any diet, this diet is recommended for healthy people, in the presence of chronic diseases (especially gastrointestinal diseases), a preliminary consultation with a doctor is recommended.

Diet 1200 calories - nutrition, weight is reduced without harm to the body. Designed for three to four weeks, during this time you can get rid of two to ten kilograms. Studies show that for a woman who does not lead a very active lifestyle, the daily calorie content of food is approximately 1200 calories.

• We recommend reading: and

Negative balance between the received and spent calories - only in this case you burn excess weight.

There will be no strong feelings of hunger, stress and exhaustion. Thanks to this scheme, you will have a safe weight loss, body cleansing and metabolism acceleration. Also, the diet has no contraindications, with the exception of pregnant women and teenage girls. Useful for people who are forced to eat right due to illness.

You need to eat small and often. Constantly improve the menu with various recipes, make changes every week. The amount of nutrients in the daily diet should be as follows: fats - thirty percent, proteins - fifteen, carbohydrates - fifty-five percent. Of the thirty percent of fats, five should be of animal origin, and the rest should be of vegetable origin.

The 1200 calorie diet implies a few rules: chew your food slowly, so you get full faster and reduce the burden on the digestive system. , water removes toxins and improves the functioning of the gastrointestinal tract. Eat more fruits and vegetables so as not to be deficient in vitamins and minerals.

Strictly adhere to the number of calories per day. During the first week, while the body does not adapt, you may experience fatigue and drowsiness. You can follow the diet all the time. Most kilograms you will lose in the first month. Improve blood circulation and metabolism. Eat whole grains and vegetables, this is a source of healthy carbohydrates, antioxidants, fiber.

Without harm to the body and the most lasting effect, you need to lose weight slowly, about three kilograms per week.

Grocery list

The menu should be dominated by:

• Meat fish;
• Fruits vegetables;
• Eggs;
• Dairy, sour-milk products;
• Bran bread, durum wheat pasta.

Eliminate from the diet:

• Butter and sunflower oil;
• Salt, sugar;
• Fat meat;
• Fast food, mayonnaise, fried food;
• Alcohol, sweet sparkling water.

Menu for every day

Diet, 1 day

Diet, day 2

Diet, day 3

Diet, day 4

Diet, day 5

Diet, day 6

Diet, day 7

Dish recipes

Apple salad with onions

Required: parsley, celery, leek, two hundred grams, black pepper, lemon juice. Finely chop all the ingredients, season with lemon juice and pepper. A quick and healthy meal is ready.

Asparagus salad with cucumber

Take three hundred grams of asparagus, one hundred milliliters of chicken broth, one hundred grams of fresh cucumbers, twenty grams of sesame oil. Boil the asparagus, peel and cut into pieces of three centimeters, peel the cucumbers and chop coarsely. Mix everything and put in a salad bowl, pour chicken broth mixed with sesame oil.

raw vegetable salad

Wash one carrot and one turnip, peel and chop on a coarse grater in the form of noodles. Chop one apple, fresh cucumber and green onion into strips. Cut the washed tomatoes into slices, and green lettuce leaves into three or four parts. Mix vegetables and season with sour cream.

Jerusalem artichoke and apple salad

Required: two hundred grams of Jerusalem artichoke, one large apple, green onions - thirty grams, lemon juice - two teaspoons - to taste. Wash the Jerusalem artichoke and apple, peel and grate, finely chop the green onion. Mix all ingredients and season with lemon juice and olive oil.

• The last meal should be at least four hours before bedtime;
• Consult a dietitian or physician;
• The more carefully you compose the menu, the better the results will be;
• On your refrigerator should hang a table of the menu you made;
• Every day, weigh yourself and measure your volumes, record the results in a diary;
• Do not violate the rules of diet;
• You will need;
• You can snack on fruits in case of severe hunger;
• Improve the menu with various recipes;
• The diet is not recommended for pregnant women and adolescents;
• Not recommended for people involved in sports or heavy physical labor;
• Drink two liters of water every day;
• Limit portion sizes;
• Eat five times a day;
• Keep a count of the calorie content of dishes in the menu;
• Chew food thoroughly;
• Eat fruits and vegetables daily;
• Plan your menu for next week in advance;
• Eliminate fatty foods, fast food, carbonated water, sugar;
• Light physical activity will increase muscle tone and elasticity;
• Daily calculate the calorie content of the daily menu, write down the results;
• Once a week, you can treat yourself to one dish of your choice;
• If necessary, the daily menu can be increased by one hundred to two hundred calories;
• Steam and bake, discard fried foods;
• Go to the pool once a week;
• Give preference to raw fruits and vegetables;
• Lose weight effectively, easily, without harm to health!

Menu for 1200 kcal per day with recipes for a week from simple products
Many women, especially on the eve of the summer season, go on debilitating diets, hoping to lose those extra pounds as soon as possible. However, doctors have long been saying that the best way to lose weight is a balanced diet. You do not need to deny yourself the use of many products, it is better to just monitor the number of calories consumed per day.
For those who want to lose weight, experts advise creating a special menu for 1200 calories a day. It turns out that this is quite enough for a woman's body to work normally. Of course, before switching to such a diet, you need to get tables that indicate the calorie content of certain foods, as well as weights. It's also a good idea to keep a food diary. For those who want to try this method of losing weight, at first 1200 kcal per day with recipes for a week from simple products.

Rules for 1200 calories a day

You can lose weight only if you spend all the calories that were consumed in a day. And it is better, even if the body feels a slight deficit, at least 300 calories. This will work if you not only eat according to this method, but also play sports.
It is also very important not only to comply with the daily norm of 1200 calories, but also the proportion of proteins, fats and carbohydrates. The ratio should be: 30/20/50.

It is very important that the body receives both vegetable and animal proteins. Carbohydrates must be complex. Therefore, for example, instead of sugar, it is better to use cereals. You should also give preference to polyunsaturated fats. It is better not to use trans fats during a meal of 1200 calories per day.
As for the number of meals, they should be five or six. At the same time, three of them should be main, and the rest should be snacks. Thus, it turns out that breakfast, lunch and dinner should not exceed four hundred calories.
Doctors recommend following this diet for about two weeks, after which you need to take a break for two weeks and again consume more calories per day, and then switch back to 1200 calories. This diet plan will help you keep fit and feel healthy.
Foods to include in your diet
As mentioned earlier, it is better to consume complex carbohydrates that provide energy. They are found, for example, in cereals and pasta made from durum wheat. You also need to eat whole grain bread. Complex carbohydrates are also found in oats and wheat.

From fruits it is worth eating mainly apples and bananas, as well as citrus fruits. You can also eat strawberries and blueberries. In addition, it is worth leaning on zucchini with cucumbers, and you also need to eat carrots and tomatoes.
As sources of protein, it is better to choose low-fat cottage cheese and kefir, as well as cheese and eggs. You can eat both chicken and quail eggs. Be sure to include meat, chicken and seafood in your diet. A good source of protein are chicken breast, turkey breast, chicken liver. From seafood, it is better to eat pink salmon, pollock, as well as shrimp and squid.
Foods to Avoid From Your Diet
Those who want to switch to a diet of 1200 calories per day, it is better to exclude simple carbohydrates. Their sources are sugar and foods that contain it. This is sparkling water and various pastries. It is also better to exclude smoked meats, pickles and sausage products from the diet.
Sample menu for 1200 calories per day
To understand the principle of compiling a menu for 1200 kcal per day with recipes for a week from simple products, it is necessary to carefully calculate the diet for the first day.
So, for example, for breakfast you can eat porridge, a boiled egg and a little cheese. Lunch should consist of chicken or fish. And as a supplement, you should also eat some vegetables and cereals. Dinner may consist of seafood, low-fat cottage cheese and fruits. As for secondary meals, that is, snacks, it is better to choose fruits, berries or yogurts. It is also important to find a source of healthy fats - for example, you can drink fish oil.

Here's how to roughly calculate the number of products for one day:
Breakfast: You can cook 40 grams of oatmeal in water. That's 146 calories. You can also eat one chicken egg for breakfast. When cooked, it provides 144 calories.
First snack: An hour and a half after breakfast, you can arrange the first snack. It may consist of one banana. A fruit weighing 130 grams contains 116 calories.
Dinner: For lunch, you can cook 150 grams of chicken breast. This will be 206 calories. You also need to eat 150 grams of vegetables to get 90 calories. And you definitely need cereal. For example, 30 grams of buckwheat contains 94 calories.
Second snack: Some time after dinner, you can drink a glass of low-fat kefir. That's another 100 calories.
Dinner: For dinner, you can eat cottage cheese. One hundred grams of the product with a fat content of 1.8% contains 101 kcal. You can also eat 100 grams of apples for dinner. That's 47 more calories.
Third snack: This is an optional meal. But if after dinner you still want to eat, then you can drink 200 milliliters of natural 1.5% yogurt. That's another 154 calories.

Menu for the week
You can make a menu for a week according to the same example, but for those who find it difficult to come up with various combinations, you can be advised to adhere to the following scheme:
Monday: For breakfast, you can eat a little buckwheat porridge boiled in water and fried whites of two eggs. Lunch may consist of pollock with vegetables and rice. For dinner, you can eat shrimp and boiled pea flakes. Snacks can consist of a banana and fermented baked milk, or kefir.
Tuesday: Breakfast may consist of a boiled egg and millet porridge. For lunch, you can stew chicken liver and boil buckwheat. For dinner, you can eat low-fat cottage cheese and tomatoes. You can have a snack with an apple and a glass of kefir.
Wednesday: You can have breakfast with rice boiled on water, as well as low-fat cheese. Dine on mono chicken breast and cucumber and tomato salad. For dinner, you can bake pollock and boil barley groats. You can snack on this day with an orange and low-fat natural yogurt.
Thursday: In the morning, you can cook scrambled eggs without oil from one egg, as well as wheat porridge. For lunch, you can bake or steam pink salmon and cook rice. Dinner may consist of low-fat cottage cheese and pears. Snacks can consist of grapes and fermented baked milk.
Friday: You can cook barley porridge and boil two eggs, but eat only proteins. For lunch, you can eat a salad of squid and cabbage, as well as a slice of whole grain bread. For dinner, you can cook buckwheat and chicken breast. You can have a snack with blueberries and a glass of kefir.
Saturday: In the morning you can eat oatmeal boiled in water and a piece of cheese. Lunch may consist of chicken breast and barley. In the evening you can eat cottage cheese and a banana. You can supplement these meals with persimmons and a glass of kefir as snacks.
Sunday: In the morning, you can boil a soft-boiled egg and porridge from peas in water. For lunch, you can cook a vegetable salad with seafood and eat a slice of whole grain bread. In the evening, you can eat boiled chicken breast and some pasta. Between meals, you can eat grapes and an apple.
In the second week, this order can be changed. The most important thing is to ensure that you do not eat more than 1200 calories.