The 1200 kcal diet is effective and he althy. 1200 kcal is the amount of energy that allows a woman to function well and lose weight at the same time. A man on a diet needs 400 kcal more. Here is an example of a daily diet of 1200 kcal prepared by an expert of the monthly "Zdrowie" - dietitian Katarzyna Zielińska.

The example we have provideda menu in the 1200 kcal dietwill help you see how abundant and caloric your meals should be w slimming diet . On this basis, you can arrange your menu in which you will take into account your own preferences. Remember that while losing weight, it is extremely important to stay well hydrated. Every day you need to drink 8 glasses of non-calorie drinks, preferably water. There can also be tea and coffee, but no sugar.

1200 kcal diet - rules

  • Eat your meals at regular intervals, every 3-4 hours. The last meal should be eaten no later than 3 hours before going to bed
  • do not eat between meals - but if it happens to you, just give up the afternoon tea
  • drink at least 2 liters of fluid a day, not only in the form of water, but also red tea or herbal infusions

1200 kcal diet - menu

1) 1200 kcal diet: first breakfast

Milk with muesli and banana:

  • to choose from: 3 tbsp oats or 4 tbsp corn flakes
  • glass of milk (can be a glass of kefir or 1/2 cup of fruit yogurt)
  • fruit (medium banana or large nectarine or 16 medium grapes)

Pour cereal into milk (warm or cold - just the way you like it), kefir or yogurt and add finely chopped banana or other fruit. You can mix it all.

2) 1200 kcal diet: 2nd breakfast

Cottage cheese with peppers and chives:

  • 4 tablespoons cottage cheese
  • 1/2 small red pepper (or a small tomato or 10 radishes) • 2 tablespoons chopped chives (or a tablespoon of parsley or dill)
  • any spices
  • 2 slices of crispbread (or 2 thin rice wafers or 1/2 slices of whole wheat bread)

Mix cottage cheese with chopped chives or anothergreens, add finely chopped paprika. Season to taste. If you don't like cottage cheese, you can eat a large hard-boiled egg with the bread or two slices of lean sausage.

See the gallery of 5 photos

3) 1200 kcal diet: lunch

Fried chicken breast sautéed:

  • Medium chicken breast (approx. 150 g) or 150 g veal or 190 g cod
  • spoon of frying oil
  • any spices, including a pinch of s alt
  • 2 potatoes (or 4 tablespoons of cooked brown rice or 4 teaspoons of couscous)

Season the meat or fish as you like and fry them in a tablespoon of oil on both sides.

Salad to choose from: 3 recipes for salads in the 1200 kcal diet

1200 kcal diet: afternoon tea

  • medium orange or kiwi or large mandarin or 2 apricots or a glass of fresh or frozen berries

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1200 kcal diet: dinner

  • 2 slices of crispbread or 2 thin rice wafers or 1/2 slices of dark wholemeal bread.
  • Salad to choose from: 3 salad recipes in the 1200 kcal diet
  • BMI calculator - formula for correct BMI
  • Ideal body weight formulas
According to an expertAgnieszka Ślusarska, dietitian

1200 kcal diet - expert opinion

For 2.5 months I have been slimming with a diet of 1200 kcal a day, so far I have lost 9 kg and my body is very exhausted. How do I get out of the diet? I read a lot that I should add 100 kcal every week, but I don't know what products and at what times.

Agnieszka Ślusarska, dietitian:Switching from a slimming diet to a diet without caloric restriction should take from 1-2 to several months. It all depends on your total energy needs. Please remember that even after a properly conducted exit from the diet, you cannot return to incorrect eating habits. Before leaving the diet, you actually need to gradually increase the caloric content in order not to induce hyper alimentation shock in the body. It is best to increase the caloric content by 100 kcal / week. until you reach your target caloric value. […]

You can read the full expert advice in the article: How to get out of the 1200 kcal diet? [Expert tip]

How to lose weight he althily - advice from psychodietetics

Each of us dreams of a slim and shapely figure. However, not all methods of losing weight are good for our he alth. How to wisely and he althily lose weight? Listen to our expert - psychodietician and he alth coach Elżbieta Lange.

"Zdrowie" monthly

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