Proper nutrition: the menu for the week (1200 kcal). Features, recommendations and reviews
Proper nutrition is a lifestyle, not a diet. Below are some of the main rules: it is necessary to correctly distribute and combine products throughout the day; you need to eat in smaller quantities, but often; you need to be able to properly combine products so that after they are in the stomach, the digestion process goes correctly and quickly. If you use the same incompatible products, all eaten will be stored in the form of fat, because for the digestion of food of different types require different conditions. This is proper nutrition. The menu for the week (1200 kcal) will be given in our article.
What you need to stick
Such correct food is introduced little by little every day.
If a person is involved in sports and exercise, then the calories can be consumed more than 1200.
Do not forget about sweets, about any weight loss and proper nutrition can not be considered, because of depression, without endorphins and serotonin, only get better.
Eat less prepared food. For example, you can make yogurt yourself with the help of the leaven of the pharmacy, yogurt, or by whipping kefir with cottage cheese. This yogurt will not contain starch or something worse. The composition of the products must be read and at the same time avoid the various additives marked with the letter E on the package, the sugar itself or the substitutes. Food with a natural composition is even in supermarkets. Proper nutrition (menu for the week, 1200 kcal, we describe in detail) should come into life gradually.
Legends and myths about PP
First you need to figure out what is not proper nutrition. Fat-free food. Fat molecules contribute to saturation, and also create the taste and aroma of food, but it is necessary to consume healthy fats.
A diet without carbohydrates that give people energy and vigor. This is a low-calorie diet. The menu for the week (1200 kcal) will help to adhere to it.
A diet consisting only of juices and fruits, since one should not forget about the content of different amounts of sugar in fruits.
Without a sweet diet can not be, out of it, you can not all, but you can.
Proper nutrition is expensive. This is not entirely true, because 1 kg of candy is more expensive than 1 kg of vegetables.
You can not eat after 18 hours. If a person is actively resting or working at night, then it is possible, because without food the body will consider this period to be fasting and will begin to slow down all metabolic processes and the accumulation of fat.
This is proper nutrition. The menu for the week (1200 kcal), you can make your own, which will be convenient to use.
Why diets are evil
In order to choose an effective diet, it is necessary to know the peculiarities of a person’s metabolism and his blood type.
There are several main reasons for refusing diets.
- With the refusal of food metabolism slows down.
- When consuming calories in a volume smaller than necessary, fat will refuse to burn and will start to be postponed, making a kind of supply.
- Muscle and strength dieting will not add.
- Protein diets can be called harmful to the digestion, and protein-free do not allow to burn fat, removing only water.
- When losing weight on a large number of kilograms for a couple of days, fluid is lost from the body.
- Diet will help only when it is suitable for a particular organism.
Proper nutrition for a week at 1200 kcal is easy to plan.
During breakfast, you need to eat complex carbohydrates, such as cereal, as well as a small amount of protein and fruit.
At lunch, eat vegetables, fruits and dairy products.
At lunch, you can eat chicken, turkey or fish in combination with complex carbohydrates and vegetables. This is an exemplary menu of 1200 calories per day.
The basic rules of the diet is easy to follow, the main thing is to get used to it.
At lunch we consume cottage cheese, kefir or vegetables.
Well, dinner - vegetables and proteins, but vegetables are not the ones that increase blood sugar. Not only corn and potatoes have a high glycemic index, but also carrots and beets.
At night, it is better to use dairy products or cottage cheese. When cooking, you can cook, bake, steam and even fry, without using refined sunflower oil or other fat. Consider proper nutrition for a week at 1200 kcal.
For a week
This menu can be used by any person and achieve good results.
The following menu is available to everyone and can help lose weight.
Breakfast: yogurt and muesli, pear or apple, tea or coffee.
Lunch: yogurt and apple.
Lunch: baked potatoes, salad with fresh vegetables, soup, juice and goulash.
Safe, crackers and fruits.
Dinner: vinaigrette, tea and boiled bird fillet.
Diet and menus for 1200 calories per day per week should be respected, but not so strictly. You can change products, depending on the wishes and their availability in the refrigerator.
Breakfast: tea, buckwheat and vegetables.
Lunch: cottage cheese, dressed with sour cream, low-fat, a handful of dried fruit.
Lunch: baked fish with brown rice, soup with vegetable broth with grits, salad type vinaigrette.
Tea time: low-fat cottage cheese and cocoa with toast.
Dinner: brown rice, meat, vegetable salad, tea.
Breakfast: apple baked in the oven, oatmeal and tea with honey.
Lunch: toast with yogurt.
Lunch: steamed vegetables with boiled veal, fish soup.
Lunch: yogurt, cottage cheese.
Dinner: stew of vegetables with ham, tea.
You can make changes to this menu by adding something at your discretion, the main thing is to follow the basic rules.
Breakfast: vegetable salad with omelet and tea.
Lunch: kefir with a banana.
Lunch: buckwheat with chicken cutlet, soup and compote.
Snack: dried fruits with cottage cheese and sour cream.
Dinner: baked meat with vegetables and yogurt.
There should not be monotonous proper nutrition. The menu for the week will help.
Breakfast: cereal, dried fruit, coffee.
Lunch: yogurt with cookies.
Lunch: vegetable soup, grilled fish, salad.
Lunch: yogurt, fruit.
Dinner: vegetable stew, tea.
Breakfast: cottage cheese casserole, tea toast.
Lunch: crackers with yogurt.
Lunch: mashed potatoes, buckwheat soup, fish cutlets and dried fruit compote.
Snack: dried fruits with yogurt and nuts.
Dinner: vegetables with boiled veal.
Breakfast: fruit, oatmeal and coffee.
Lunch: yogurt with banana.
Lunch: boiled chicken, soup with meat broth, grilled vegetables, stewed fruit.
Safe, cottage cheese with dried fruits.
Dinner: vegetables with scrambled eggs and tea.
Menu 1200 kcal per day with recipes for the week
To achieve harmony, first of all, you need to forget about diets and generally remove this concept from your vocabulary.
Here are some interesting recipes.
Vegetable soup with mushrooms. Peel and chop the potatoes, carrots, celery, bell peppers, mushrooms, cauliflower and onions; add a volume of water equal to the volume of vegetables, then throw potatoes there, after 10 minutes celery, cauliflower and carrots; after another 5 minutesthrow mushrooms, onions and peppers; we grind ready soup in a blender with salt, add crackers and herbs.
Vegetables with chicken fillet. Cut chicken fillet into cubes and put in the oven; clean and cut sweet peppers, broccoli and pumpkin 300 g; 15 minutes after they set up to cook the chicken, add vegetables, salt and a couple of cloves of garlic; cook for another 2-3 minutes.
Properly cook meat with vegetables is not so difficult, much more difficult when cooking desserts.
Below are a few recipes for low-calorie desserts.
Cottage cheese casserole. Pound 20 grams of butter with 2 yolks and 3 packs of cottage cheese; add semolina and half a cup of sugar, as well as baking powder, vanilla sugar, walnuts and raisins; separately cool the whites and whip to a foam; combine the curd mass and proteins, mix until smooth. The dough turns out a little thicker sour cream; we grease the form with vegetable oil, sprinkle with semolina and pour curd mass into it; top lubricated with sour cream; bake at 200 degrees for 40 minutes.
You can not call proper nutrition scary and boring, and most importantly - you can write a “diet” according to your preferences and eat with pleasure.
Sweets from dried fruits. We take dates, dried figs, dried cranberries about 100 grams, favorite nuts, cornflakes or coconut flakes (30 gram); nuts need to fry in a dry skillet and mix with fruit, then mince; make balls from a mixture and roll in chips or corn.
Jelly candies. In a glass of cherry juice or nectar, soak 10 g of gelatin, wait for it to swell, then dissolve the mixture over low heat, wait for the gelatin to completely dissolve; spill the mixture in small molds and sprinkle with nuts or coconut chips, put in the refrigerator; after solidification can be considered ready.
Kiwi ice cream. We clean and put in a blender 8 pcs. kiwi; add white rum and lemon juice on the spoon, brown sugar; whip mass and remove into freezer.
A few basic advice from doctors: you need to eat a balanced diet. Carbohydrate, protein and mono-diet can not be called healthy, they harm the human body much more than even 5 kilos of excess weight. It is necessary to eat healthy food fully, giving up food harmful and giving the body everything you need.
Even sweets can be beneficial.
Here is a diet - 1200 calories per day. Sample menu for the week makes life easier.
Many diets are extremely difficult. For a very long time it does not work for them to lose weight. Adhering to this diet, it is much easier to do. The state of health is excellent, and the feeling of hunger is completely absent.
After all, the key to health is proper nutrition. The menu for the week (1200 kcal) is well thought out and balanced.