Products in calories for weight loss. Should I eat the same number of calories? Physical activity level

Diets are always associated with dietary restrictions and taboos. Daily calorie counting is a way to lose weight, in which it is not forbidden to eat your favorite foods, but you need to follow their strict dosage. Thanks to the established calorie intake, you can either lose unwanted kilograms or simply maintain weight at the optimal level.

The essence of the diet

The principle of losing weight on a calorie diet is that during the day the body should receive fewer calories than it spends. Thus, energy will begin to be spent from body fat.

This method is considered the safest, since kilograms will disappear slowly.

“There is nothing tastier than feeling thin”
Kate Moss

Principles

To achieve maximum performance, the following principles must be observed:

• Diet variety
• predominance
• Compliance with the daily norm of fats (80 g) and carbohydrates (100 g)
• Restriction of simple carbohydrates
• Exclusion of sugary drinks and strong alcohol
• Reducing salt intake
• Drinking plenty of water (at least 1500 ml per day)
• Fractional meals 5-6 times a day

Calorie calculation

The opinions of nutritionists on this issue are divided: some are convinced that the calculation for each person is individual, others offer average options.

By formulas

The most common are weight loss options based on the number of calories per day, which depend on the height, weight and age of the person who wants to lose weight. There are several formulas for calculating the optimal calorie content:

Option number 1

(1.8 height, cm) + 655 + (9.6 weight, kg) - (4.7 age, years)

The resulting figure is the amount of energy needed to maintain body systems.

The second stage of calculations will be the determination of the coefficient of physical activity. You can determine it by evaluating your lifestyle:

• Passive lifestyle (sedentary) - 1.2
• Low-intensity activity (physical education 1-2 times a week, walking) - 1.4
• Average level activity (loads more than 3 times a week) - 1.5
• High-level activity (work on the feet, systematic sports) - 1.7
• Excessive activity (heavy daily long-term loads) - 1.9

The number after the first stage is multiplied by the selected coefficient.

The result is weight stability. In order for the weight to begin to decrease, you need to subtract another 400-500 kcal.

Option number 2

30 (height, cm - 105)

The resulting number is to save weight. To reduce it, we take another 300-600 kcal, depending on the activity of the lifestyle.

Average

Weight loss methods from this group do not imply individual calculations, but consist in following a diet of a certain calorie content.

This includes diets for 800, 1000, 1200 calories per day and other options.

What is possible and what is not

A low-calorie diet is not strict about food names. But still there are both more and less suitable food.

Ideally, the diet should include:

• Buckwheat and barley porridge
• Lean meat, poultry and fish
• Cutlets, steamed meatballs
• Egg white
• Mushrooms
• Vegetable soups in light broth
• Rye bread, bran or wholemeal bread
• Vegetables, raw or steamed
• Low calorie fruits (, oranges, etc.)
• Unsweetened tea, coffee, fresh
• Dairy products (yogurt, cheeses)

Unwanted Products

If you wish, you can make your own diet and count calories. But it is important to remember that there are forbidden foods. If they are, then the process of losing weight will be inhibited. Among these:

• Conservation and salinity
• Smoked meats
• Sausages
• Fatty meat, poultry and fish
• Potatoes in any form
• Egg yolk
• nuts
• Pasta
• muffin
• White bread
• Margarine, butter
• Cocoa
• High-calorie fruits and dried fruits
• Sweets (except marshmallows and marmalade)
• Sauces

You can compose a menu by combining products, taking into account their energy value and serving size.

Calorie content of individual products

For the convenience of calculating acceptable food combinations, you can use the calorie table of allowed foods.

Calorie content is indicated for the product in its raw form.

Calorie content of dishes

It is impossible to make a quality menu for every day without knowing the calorie content of already prepared dishes.

Ready meals calorie table:

On a note. For convenience, it is better to print the tables and store them in quick access.

Menu rules

One of the principles of the effectiveness of the diet - eating small portions, but often. The best would be a breakdown of the daily diet for five times. An important point is the correct percentage of calories between meals.

Regardless of whether the calculation is for 1000 calories per day or for any other option, the correct ratio is:

1. 25% - breakfast
2. 10% - second breakfast
3. 35% - lunch
4. 10% - afternoon tea
5. 20% - dinner

It is advisable to include in each meal in different combinations:

1. For breakfast: cereals, fruits, eggs, cottage cheese, tea or coffee
2. For a second breakfast: sour-milk products, fruits
3. For lunch: broths, soups, meat, bread, vegetables, fish, salads
4. For an afternoon snack: sour-milk products, fruits
5. For dinner: meat, vegetables, fish, salads, tea

If there is a desire to eat something from the list of not recommended products, then you can not deny yourself this. The main rule is not to go beyond the daily energy value.

A person who decides to lose weight in calories, first of all, must decide on the value of the diet. The safest option is an individual calculation of the daily norm. This is due to the fact that the personal characteristics of a particular person are taken into account.

If you like fixed calorie diets, it is important to consider the following points:

• For stress-free weight loss, it is better to alternate a week with a critical calorie content with a week of weight stabilization.
• It is not recommended to immediately set a low bar (800 calorie diet), this can lead to exhaustion.
• Without harm to health, it is better not to lower the bar below 1200 kcal.
• As an exception, you can vary the daily calorie content based on physical activity. If the day is spent passively, then you can make a fasting day and reduce the value of the diet. If the day is physically difficult, then it is appropriate to increase the calorie content to 1400 or even 2000 kcal.
• It is not advisable to sit on a low-calorie diet for a long time (more than a month).
• The exit should be smooth, gradually increasing the daily calorie content by 300-500 kcal.
• Ideally, the menu for the week should include a food variety to get all the vitamins and minerals.

The most correct decision on the choice of both the diet itself and the calculation of the optimal daily calorie content is consultations with specialists. A gastroenterologist will indicate if there are any contraindications, and a nutritionist will competently write out a nutrition scenario.

Contraindications

Such a system of nutrition is contraindicated for children. There are no absolute contraindications for adults. But in the presence of chronic diseases, especially those associated with digestion, the menu should be drawn up taking into account the advice of a doctor.

A calorie diet is an effective way to fight extra pounds. Its great advantage is the ability to compose products and make a menu yourself. Thanks to calorie tables and kitchen scales, the desire to lose weight is sure to succeed.

Popular mono-diets exclude many foods from the diet. The desire to eat something forbidden can provoke a breakdown that will nullify all efforts. The calorie-counting diet is ideal for those who do not want to exclude their favorite foods from the menu, you can quickly lose weight and achieve excellent results in building the body of your dreams.

Can you lose weight by counting calories?

Depending on gender, age, intensity of physical activity, you can eat different amounts of food during the day. When the goal is to lose weight, you need to consume fewer calories than your daily allowance. Getting into a situation of stress, the body will begin to take energy from body fat, thereby starting the process of losing weight. The fewer calories you eat every day, the faster you will lose weight. It should be remembered about the distribution of nutrients that come with food. The menu should contain about 20% of proteins, 50% of carbohydrates, and 30% of fats.

Calorie diet for weight loss

With a sedentary lifestyle, the daily energy intake is 1500 kcal. The more active your life, the more you can eat. On average, a person should consume at least 1200 calories per day. When compiling a diet for weight loss, it should be remembered that a serious lack of calories causes stress in the body, and instead of losing weight, it begins to store fat. If you want to lose weight, the daily calorie intake should differ from the daily intake by no more than 500 kcal. This difference will help you quickly lose weight without harm to the body.

calorie diet for weight loss

At the time of weight loss, it is allowed to eat any food, it is recommended to give preference to vegetables, fruits, lean meats and fish. Even if you decide to treat yourself to a high-calorie dish, you should not exceed the daily allowance. You need to know your upper and lower calorie limits. On days when you exercise or expend more energy, eat at the upper limit, on calm days it is better to focus on the lower limit.

Advantages

The calorie counting diet has the following advantages:

1. The diet of the diet is very diverse, losing weight can eat those dishes that he chooses himself. Thanks to this, the diet can be followed without disruption.
2. In the process of reducing body weight, the body receives all the necessary nutrients, so weight loss takes place without harm to health.
3. A person can regulate the calorie content of his diet himself, increasing or decreasing it, depending on the results.

Flaws

Like every method of losing weight, the Calorie diet has its drawbacks. It requires discipline and spending time preparing food. The need to take into account the calorie content of each dish and drink forces the development of a menu, strict adherence to the rules. There may be problems with finding information about the fat content of some products, in addition, it can be very difficult to calculate calories when preparing multi-component dishes. Diet developers do not promise quick results, the process of losing weight occurs naturally without additional stimulation.

How to count calories to lose weight

Losing weight by counting calories will be more effective if you correctly calculate the optimal daily calorie intake. For this, a formula is taken that takes into account the age, height and weight of the person losing weight. Calculation formulas for men and women are different. To reduce weight, you need to focus on a number that is 300-500 kcal less than the data obtained during the calculations.

Calorie counting table for weight loss

Before you start eating on calories for weight loss, you need to find out what the energy value of a diet that promotes weight loss should be. To determine this indicator, simple calculations that you can perform on your own will help. In the process of losing weight, it is recommended to repeat the calculations to obtain a more accurate result.

Sample 1200 calorie weight loss menu

After you have calculated the calorie content of the diet, you can proceed to drawing up a nutrition plan. It should be remembered that your menu should be rich in fiber-containing foods. Try to minimize the amount of flour, fat, salt and sugar. Remember to drink at least 1.5 liters of water throughout the day. The menu may change depending on your food preferences.

In recent years, the problem of obesity has become extremely acute. Many of the people are concerned about the fight against excess weight. All kinds of diets, teas, pills - all this is used as a means to regain former harmony. But there is another system that can lead to success. You won’t have to do anything special if you stick to it - just count calories and lose weight.

System Features

How to count calories to lose weight has long been known. This technique was invented at the beginning of the last century. Another thing is that before such an urgent need for it did not arise. Times have changed today. Many of us still doubt the effectiveness of this method and ask the burning question whether it is possible to lose weight by counting calories. Nutritionists around the world answer it in the affirmative. Moreover, they are confident that this is the most effective way to help reduce the daily diet. If you are in doubt about whether or not to count calories, check with your doctor. Perhaps his words will convince you.

Counting calories and losing weight: all the advantages of the method

The theory of calculating the energy value of products is a kind of diet (let's call it conditionally “Counting calories”), which must be observed not once, but throughout life. It has its own advantages, which you can appreciate as soon as you begin to adhere to its basic rules.

1. You can notice the effectiveness of the way to become slim in a month.
2. If you are attracted to the Calorie Counting diet, the menu can be very diverse. Absolutely all dishes are allowed here. Another thing is that they can be eaten in limited quantities.
3. Weight is shed naturally. You will not refuse delicious and healthy products. You won't have any digestive problems.
4. The result achieved using this method will last a very long time, if not permanently. The thing is that over time you will understand how to count calories in products. This will become a habit for you. Without coercion, you will eat only this way - counting calories. And consequently, the body will not suffer from overeating, and the weight will be normal.

Disadvantages of losing weight with this method

All the disadvantages of the “count calories and lose weight” diet are purely subjective. You may be put off by 2 things:

• The complexity of the calculation.
• Irresistible desire to exceed the daily norm.

With the second, everything is clear. This happens from time to time to everyone who has ever been on a diet. There are psychological methods that can help you here: for example, hang a photo of a slender movie star that you would like to become like on the refrigerator. Or your photo, where you are beautiful, slender, eye-catching for all men. Don't you want to be like that again? Without hard work, as you know, nothing will work. Therefore, it is worth gathering your willpower into a fist. Later, after a few months, such thoughtful eating will become your habit. And you will automatically cook without thinking about how to count calories in order to lose weight.

Stylish clothes a couple of sizes smaller can also be a good incentive. The desire to get into these wonderful little things as soon as possible sometimes works wonders, and we do not deviate from the intended goal - we just count calories and lose weight. And soon the dream becomes a reality.

As for the difficulties with counting calories, they are noticeable only in the first weeks. Then you will already know by heart the energy value of a particular product.

A little arithmetic

So, we decided that from today we count calories. A table of products indicating their energy value will help you with this. But before turning to it, you need to know the daily need of the human body for calories. See what nutritionists have to say about it.

Female

Knowledge workers with a sedentary lifestyle

• Women (18-40 years old) - from 2400 to 2600 kcal.
• Women (40-60 years old) - from 2200 to 2400 kcal.

Service workers (salesman, postman, etc.)

• Women (18-40 years old) - from 2500 to 2750 kcal.
• Women (40-60 years old) - from 2350 to 2550 kcal.

Hard labor workers

• Women (18-40 years old) - from 2700 to 2900 kcal.
• Women (40-60 years old) - from 2500 to 2700 kcal.

people of retirement age

• Women (60-70 years old) - from 2100 to 2200 kcal.
• Women over 70 - 2000 kcal.

This data is scientifically called the optimal calorie corridor. You just need to look into them if you are attracted to the Calorie Counting diet. The table will tell you how many per day are allowed for you. If there are more of all the dishes included in your daily menu, then you overeat. In this case, you should not be surprised where the extra fat came from on the sides and why you can’t fit into last year’s cute jeans.

How to find out your base calorie level yourself?

The information of nutritionists is, of course, invaluable help, but you should not discount the individual characteristics of each person. Weight loss depends on many factors. These are height and weight, metabolic characteristics, lifestyle, sports. After all, all these indicators are individual. There is a special formula that helps to determine exactly your need for a daily amount of food and their energy value.

She is simple:

• For women, it looks like this: 650 + 9.6 x (weight) + 1.8 x (height) - 4.7 x (age).
• For men, it's a little different: 60 + 13.7 x (weight) + 5 x (height) - 6.8 x (age).

The data obtained should be multiplied by another factor. It depends on some individual characteristics. We multiply by:

1. 1.3 if you lead a sedentary lifestyle.
2. 1.4 if you exercise 4 hours a week.
3. 1.5 if you devote 6 hours a week to sports, while moving a lot.
4. 1.7 if sport is your best friend for 12 hours a week.

The received data will be your base level. If you want to gain weight, increase the figure by 20%. If you want, on the contrary, to lose weight, reduce the resulting figure by 20%.

How to get used to counting calories

No one denies that at first this approach to preparing breakfast, lunch and dinner will tire you out. After all, this is quite unusual. But over time you will get used to it.

After all, for the house we cook almost the same dishes, which alternate with some frequency. Holidays are an exception. But there are many low-calorie recipes for special occasions. A small energy value does not mean that they are tasteless. Also how delicious! And you will see for yourself.

So, from today we count calories. but you will have to do most of the work yourself.

If you are skeptical about this method and think that you are eating right, nutritionists suggest doing a simple test. Write down everything you have eaten today, and then calculate what is the energy value of the consumed foods. You will learn a lot of interesting things for yourself. In addition, you will see which foods can be excluded from the diet without harm.

Some useful rules

We made a decision - count calories and lose weight. The table is our main assistant in this matter. But do not lose sight of the following points that help you understand how to count calories in order to lose weight.

1. and water is considered zero. But this is without any additions. So, only calories of sugar, milk, jam and everything that you put in tea are considered.
2. If you are preparing a complex dish, then its energy value is the sum of the energy value of all components. Therefore, each component will have to be calculated.
3. When frying, take into account the calorie content of not only the processed products, but also the oil (approximately 20% is spent on frying).

Product Interchangeability

The good thing about a calorie-based diet is that it doesn't force us to give up our favorite foods and established eating habits. If you want chocolate, then why not try it? Only not the whole tile, but a small piece. First, do not forget to calculate how many calories it contains. This should be done only the first time and record the result. In the future, you will already know the energy value of a square of chocolate.

But it is best to use the principle of product interchangeability in cooking. For example:

• You are a sweet tooth. Without treats, you feel irritable - and always in a bad mood. There is a way out. Replace sweets with marshmallows or marshmallows. They have no fat at all, but they are just as sweet and tasty.
• Instead of ice cream or cream, you can eat whipped cream or curd mousse.
• Love meatballs? No problem, steam them. Delicious, satisfying, and most importantly - useful.
• Be careful with coffee. Unlike tea, coffee is food. Pretty high calorie drink. In addition, it takes a long time to be absorbed by the body. If you better switch to chicory.
• Soda is also high in calories. Replace it with mineral water, and if you want something sweet, opt for natural juice.
• It is better to buy bread products with the addition of bran. Not only do they speed up metabolic processes and cleanse the body, they are also considered the lowest-calorie foods.

Dr. Bormental's diet: counting calories

One of the most popular diet programs today. Its name is very conditional, since Dr. Bormenthal existed only in Bulgakov's Heart of a Dog. In nature, there is no such doctor at all and never has been, and the technique has been developed by leading psychotherapists and nutritionists. It is based on calorie counting and psychological aspects of our behavior.

It is no secret that many of us often eat food without even feeling hungry. Someone agrees to taste a wonderful delicacy for the company of a friend. Someone eats stress and resentment with their favorite delicacies, Someone out of boredom comes to the refrigerator, opens the door and holds out his hand to something that you can easily do without at the moment. Some eat food out of habit. For example, when watching your favorite series (I eat because I always did).

1. You will have to forget about products that do not give a feeling of fullness (sweet kefir, yogurt).
2. Food is best taken hot.
3. Limit the use of alcohol, spices and spicy, as this provokes appetite.
4. Eat little, but often. The best option is 7-8 times a day.
5. The intervals between meals should not exceed 5 hours.
6. Dinner should be 4 hours before bedtime.

The voice of the people: reviews of the weight loss system with calorie counting

Be that as it may, it is useful to listen to those who have been building their lives according to this method for a long time. How did they cope with the first difficulties? Did you quickly achieve the desired result? And in general, is it possible to lose weight by counting calories. Reviews convince us that it is possible. Judge for yourself.

• Some manage to lose 11 kg in 100 days. This is even faster than the numerous calculators on the Internet promise. The first week is usually the most satisfying - up to 1700 kcal per day, the second - up to 1500 kcal, the third - up to 1200 kcal. To achieve a more effective result, people also limit fats to 40 g per day.
• According to others, the main thing in such a diet is the calculation of the ratios of carbohydrates-fats-proteins. And also all kinds of vitamins, hepatoprotectors, minerals. Such people allow themselves 1600-1700 kcal per day. For a month, they lose 7 kg - and the weight does not return.
• For many, the Rollercoaster Diet is preferable. Every day there it is recommended to consume a different number of calories - from 600 to 1300. In 50 days, they will lose weight up to 9 kg. And at the same time, the weight is lost daily.

And in conclusion, a few more little tips that have been heeded by those who have successfully lost weight by following this technique.

1. can be found in the tables. There are a great many of them in the literature today. But, according to people who want to lose weight by counting calories, these tables give average values. Therefore, sometimes it is worth examining the packaging of a product. It also has data on its calorie content.
2. To make it easier for yourself, you can use an Excel spreadsheet. It is quite convenient for these purposes. There are mistakes, of course. But, mostly, this happens when you calculate the calorie content of difficult-to-cook dishes. If you prefer unprocessed and simple food, then Excel gives an accurate result. By the way, in the same table you can keep a food diary.

As you can see, the calorie counting system works in practice. So maybe it's time to study it and take care of your own health and body care?

Weight loss up to 7 kg in 2 weeks.
The average daily calorie content is 1000 kcal.

Want to lose weight without giving up your favorite food? This is possible if you resort to a diet based on counting calories. The principle of this technique is quite simple. You need to determine your individual norm (i.e., understand how many calories you need) and reduce your usual calorie intake to the desired indicator. How much food energy must be consumed in order for the weight to drop to the desired figure, and how to calculate this?

Diet requirements with calorie counting

A dietary technique based on counting calories began to gain popularity back in the 20s of the last century. Now those who want to lose weight have become much easier. There are a huge number of tables on the Web that detail the calorie content of all products. You can print them out so you can always use them.

A kitchen scale will also come in handy. They will further simplify the process of counting energy units, because you can accurately weigh the food you eat. It is advisable to keep a food diary, which will especially help in the first time of the diet.

Calories should be calculated for one day. When doing this, it is worth considering various factors:
- gender (men have more muscle tissue, so they can afford more food than the fairer sex);
- age (after reaching the age of 20, the calorie intake should be reduced by 2% every 10 years);
- your actual weight and the one you want to achieve;
- the intensity and frequency of sports training (if any take place in your life).

Ideally, while living on a calorie-counting diet, you should eat 5 times a day. In this case, you need to properly distribute calories. So, it is recommended to take 25% of daily calories for breakfast, 10% for a snack, 30% for lunch, 25% for an afternoon snack, and it is better to make dinner light and consume 10% of daily food.

You can reduce calories as much as you want. The fewer calories you consume, the more intensively you will get rid of excess weight. But nutritionists do not advise reducing this rate below 1200 calories per day. Otherwise, the metabolic process can slow down, and weight loss will be a huge question.

If you eat according to the rules of this technique, you can lose up to 5 kg per month (and more if you have a noticeable amount of excess weight). You can eat any food, but, of course, it is recommended to make healthy, natural, not too high-calorie foods as the basis of nutrition. Leave sweets and other foods you like in the diet if you wish, but it is better to eat them a little at the beginning of the day.

You can stick to the calorie-counting diet for as long as you want until you lose weight to the desired level. If the weight has stopped and does not want to decrease for a long time, try to temporarily increase the calorie content a little and then cut it again. This should shake off those extra pounds.

The calorie content of water, coffee and tea without sugar is considered zero. You only need to count additives in drinks (for example, milk, cream, sugar, honey, etc.) In complex dishes, weigh each of their elements and sum up the calories. When cooking and other loyal methods of cooking, calories do not disappear, but when frying, on the contrary, they are added.

A competent way out of the diet is to gradually increase the caloric content of the diet. To avoid a jump in weight (which can happen with a sharp increase in the calorie content of food), it is not advisable to increase it by more than 100 calories during the first week. Now your main task is to calculate the indicator at which there will be neither an increase nor a decrease in weight. If, while sitting on a low-calorie diet, your diet was based on certain foods, then when leaving it, you do not need to pounce on food that you did not eat at all or ate extremely rarely. Add it gradually, otherwise the weight can also jump up sharply.

Diet menu with calorie count

An approximate version of the diet with counting calories per 1000 Kcal / day for a week

Monday
Breakfast: buckwheat porridge cooked in water; 2 boiled egg whites.
Snack: banana.
Lunch: boiled rice (preferably brown); pollock baked with non-starchy vegetables.
Afternoon snack: a glass of low-fat fermented baked milk or kefir.
Dinner: boiled shrimp and pea flakes steamed with boiling water.

Tuesday
Breakfast: millet boiled in water; boiled chicken egg.
Snack: apple.
Lunch: buckwheat and stewed chicken liver.
Afternoon snack: a glass of kefir.
Dinner: salad of fresh tomatoes and granular cottage cheese.

Wednesday
Breakfast: rice porridge cooked in water with a slice of hard low-fat cheese.
Snack: orange or other citrus.
Lunch: baked chicken breast; salad of tomatoes, bell peppers, cucumbers, herbs, which can be seasoned with a small amount of vegetable oil.
Snack: a glass of homemade low-fat yogurt.
Dinner: barley porridge and a piece of baked pollock.

Thursday
Breakfast: millet porridge cooked in water; boiled chicken egg (or cooked in a dry frying pan).
Snack: bunch of grapes.
Lunch: baked pink salmon and rice.
Afternoon snack: a glass of fermented baked milk.
Dinner: low-fat cottage cheese with pear slices.

Friday
Breakfast: 2 chicken proteins and buckwheat.
Snack: a handful of blueberries.
Lunch: salad of boiled squid and fresh white cabbage; whole grain bread (slice).
Afternoon snack: low-fat kefir (200 ml).
Dinner: buckwheat and boiled or baked chicken breast.

Saturday
Breakfast: oatmeal on the water; a slice of low-fat hard cheese.
Snack: persimmon.
Lunch: barley and chicken breast boiled or baked.
Snack: low-fat homemade yogurt.
Dinner: cottage cheese with banana slices.

Sunday
Breakfast: boiled chicken egg and pea porridge cooked in water.
Snack: bunch of grapes.
Lunch: salad of tomatoes, mussels and shrimps; a slice of rye or whole grain bread.
Afternoon: apple.
Dinner: hard pasta; piece of boiled chicken breast.

Contraindications for a calorie counting diet

• It is not worth resorting to a low-calorie diet during pregnancy, lactation, the elderly and adolescents.
• If there are any chronic diseases (or better - in any case), before starting a diet, consult a doctor.

Benefits of a Calorie Counting Diet

• You can eat whatever you want. But often the reason why a person refuses to follow a particular diet is the reluctance to say no to some of their favorite foods.
• It's also good that you don't have to go hungry. If you correctly develop a diet, you can lose weight without bouts of hunger, supplying the body with all the necessary substances.

Disadvantages of a Calorie Counting Diet

1. To comply with this system, it is necessary to be disciplined and methodical.
2. If you previously ate significantly more, then with a diet of 1000-1200 calories you will experience drowsiness and weakness, which may be tempting to quickly quit what you started.
3. It can also be difficult to go to restaurants and other food establishments. Not all menus list calories. So you will either have to count by eye, or refrain from going to places where you cannot control the calorie content.

Revisiting the Calorie Counting Diet

If the weight readings indicate that you are gaining weight, then, with good health and no contraindications, you can return to the calorie-counting diet again.

What is the 1200 calorie diet? Where can I get the menu for the week and the calorie table? There are various dietary food systems, but some of them can be harmful to health. The 1200 calorie diet is absolutely safe and helps you lose weight quickly. So what is the point of this diet? How to make a menu for the week?

Many nutritionists agreed that a 1200-calorie diet is the optimal diet that allows you to become the owner of a slim figure and get in shape in a short period of time. Exactly so many calories women spend without harming the body. By following this nutrition system, you can lose 1-2 kilograms per week.

The principle of the diet is to calculate the calories consumed per day, that is, it is necessary to eat such an amount of certain foods, the calorie content of which does not exceed this indicator. Thus, on a 1200 calorie diet, a woman will expend more energy than she receives, which will lead to weight loss by burning stored fat. In addition, the body is cleansed, metabolism and metabolism are accelerated.

You no longer need to take drugs to lose weight, go to the gym and experience debilitating diets. This nutrition system allows you to use almost any food, the main thing is not to exceed the daily calorie intake. Plus, you won't feel hungry.

Do not abuse high-calorie foods, otherwise you risk getting health problems. It is 1200 calories that a woman needs to feel good and at the same time lose weight. The body must receive enough fats, proteins and carbohydrates to have strength. Conversely, too much calorie intake with insufficient physical activity will lead to the accumulation of body fat.

In order for the diet to give its results, its duration must be at least 10 days. If you count calories for a month or more, then your body will adapt to this mode, and fats will go away more slowly. Remember that it is necessary to organize the daily routine so that meals are 4-6 times a day, of which 3-4 times are the main meals, and the rest are snacks.

How to calculate calories?

When following a diet, your task is to consume foods every day, the calorie content of which should not exceed 1200 kcal per day. An important principle of the diet is that the total calorie value should be correctly distributed throughout the day like this:

In addition, other equally important factors should be taken into account when compiling a diet. So, the consumed proportion of fats should be 20% of the daily diet, proteins - 45%, and carbohydrates - 35%.

When compiling a menu for 1200 kilocalories, be sure to consider this factor. Do not starve yourself, with this diet you can eat tasty and varied, while losing weight with ease.

Before making a diet, study the calorie content of products. On the packaging of finished products, manufacturers always indicate the energy value per 100 g. The table contains information on the amount of proteins, fats, carbohydrates and calories. Over time, you will be able to calculate these indicators on the machine. To make it easier for you to calculate the menu for the week, the calorie table is given below.

Take a calculator, a kitchen scale to help and make a menu for every day. Weigh products, record indicators and lose weight without strict diets. In order not to get confused in the numbers, start a food diary where you will write down your diet.

How to make a menu?

The key to a good result will be the correct calculation of calories. The 1200 calorie diet is a low-carbohydrate, high-protein diet. From this it follows that in order to get rid of accumulated fats, it is necessary to limit the intake of carbohydrates, which adversely affect the figure.

An approximate menu for a week according to this nutrition system should be complete.

Breakfast includes the following dishes:

1. Fruit salad of apple and melon dressed with yogurt and a bun - 350 kcal.
2. 100 g low-fat cottage cheese with walnuts and dried apricots, a cup of coffee - 300 kcal.
3. 200 g of boiled potatoes with cabbage and cucumber salad, one toast - 380 kcal.
4. Oatmeal with honey, nuts, pieces of dried apricots, prunes, juice or coffee - 350 kcal.
5. Two sandwiches with bacon, cheese and tomato slices, unsweetened tea - 30 kcal.
6. 100 g of any seafood, a little vegetable salad, 25 g of cheese, a bun, strawberries or grapefruit - 400 kcal.
7. White bread toast with turkey breast, cucumber and tomato salad dressed with a low-calorie sauce, a cup of jelly - 300 kcal.

Lunch includes the following:

For dinner, you can cook the following dishes:

1. A small piece of pizza with seafood, an orange - 350 kcal.
2. Veal chop and 150 g of vegetables - 300 kcal.
3. Two sandwiches with cheese and vegetable salad - 400 kcal.
4. Baked trout with cheese, mayonnaise and tomato - 450 kcal.
5. Chicken breast chop in batter with brown rice and vegetables - 350 kcal.
6. 80 g chicken breast with vegetables, herbs and two slices of bread - 350 kcal.
7. 100 g baked salmon with potatoes and beans - 350 kcal.

Between the main meals, be sure to make several snacks, which account for about 100 kcal from the daily diet. Snacks can be:

This is an approximate menu for a week, which implies 1200 kcal per day. Study the energy value of various products and make your own menu.

What do you need to know?

In order for the diet to make you the owner of a slim figure, you need to remember important rules, without which the result of the nutrition system may turn out to be a little different.

First, food must be chewed thoroughly. Meals should be fractional and frequent, but in small portions. Try to diversify the menu with various recipes, otherwise a meager list of products can get you bored, and too long can cause you to overeat.

Second, include plenty of fruits and vegetables, dairy products, lean meats, seafood, and eggs in your diet. Thirdly, do not forget to drink 2 liters of non-carbonated water daily to avoid dehydration.

If you want to lose weight on this diet, then you should follow this nutrition system for 3 weeks. After a while, the diet can be repeated.

The 1200 calorie diet is completely safe and effective. If you follow all the recommendations and keep the correct calorie count in your food diary, you will soon notice that your figure has become more attractive.