{"id":392,"date":"2023-02-14T15:23:29","date_gmt":"2023-02-14T12:23:29","guid":{"rendered":"https:\/\/myhealthyweight.com.au\/blog\/?p=392"},"modified":"2023-05-02T10:50:56","modified_gmt":"2023-05-02T07:50:56","slug":"1200-calorie-diet-for-7-days-an-example-of-a-simple-meal-plan","status":"publish","type":"post","link":"https:\/\/myhealthyweight.com.au\/blog\/1200-calorie-diet-for-7-days-an-example-of-a-simple-meal-plan\/","title":{"rendered":"A 1200 Calorie Diet for 7 Days: an Example of a Simple Meal Plan"},"content":{"rendered":"
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Do you want to lose weight fast? Then reconsider the calorie content of your diet. A calorie deficit is the only thing that really works. A daily meal plan with 1200 calories will allow you to eat varied foods and lose weight. But if you want to be healthy, a 1200-calorie meal plan can’t be followed permanently. It is a temporary measure that will give a quick result.<\/p>\n<\/section>\n

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What’s a 1200-calorie meal plan, pros and cons<\/h2>\n

According to many studies, reducing daily caloric intake contributes to an effective weight loss. But remember that a sharp reduction in calories is a big stress for the body. You can achieve this goal by using a universal 1200 calories a day meal plan. However, this weight loss has its pitfalls.<\/p>\n

The problem is that your individual characteristics, such as your weight, age, lifestyle, level of physical activity, and food preferences, will not be considered. If you follow a 1200-calorie diet menu, you will certainly lose weight, but you are unlikely to be able to provide the body with the necessary nutrients. It is especially dangerous if you already have a deficiency of some trace elements.<\/p>\n

You should be aware that a 1200-calorie easy meal plan is a fairly quick but not the healthiest way to lose weight. Moreover, you may be in for an unpleasant surprise: when you return to your usual eating style, you can quickly regain all the kilograms you managed to lose. Maintaining weight after such a sharp weight loss is quite tricky.<\/p>\n

It is not in vain that experts oppose a sharp reduction in calorie content. Instead of a 1200 calories meal plan in Australia, you can order an individual meal plan, where the calorie content will gradually decrease by 10%\u201320%. You will lose weight more slowly than when using a 1200-calorie deficit meal plan, but it will be safer for your health. The main disadvantages of a 1200-calorie diet weight loss plan include the following:<\/p>\n

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  • High probability of a breakdown;<\/li>\n
  • Difficulty with a balanced menu;<\/li>\n
  • Probability of regaining lost kilograms when resuming the previous eating style;<\/li>\n
  • Decreased metabolism with a calorie deficit.<\/li>\n<\/ul>\n

    What does a 1200-calorie diet look like? Here is an example of a 1200-calorie meal plan on a budget. <\/p>\n<\/section>\n

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    DAY 1<\/h2>\n

    Breakfast<\/span><\/strong><\/p>\n

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    • 1% fat-free cottage cheese (200 g);<\/li>\n
    • Grated medium-sized green apple (1 pc.) with a sweetener;<\/li>\n
    • Black tea without sugar.<\/li>\n<\/ul>\n

      CPFC: 200 calories, 17.6 g of proteins, 5 g of fats, 18.9 g of carbs<\/em><\/p>\n

      Lunch<\/span><\/strong><\/p>\n

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      • Broccoli cream soup;<\/li>\n
      • Rye loaves (3 pcs.);<\/li>\n
      • Boiled chicken breast (100 g).<\/li>\n<\/ul>\n

        CPFC: 283 calories, 36.7 g of proteins, 9.8 g of fats, 11.2 g of carbs<\/em><\/p>\n

        Dinner<\/span><\/strong><\/p>\n

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        • Salad of boiled beef (200 g), tomato (1 pc.), sweet pepper (1 pc.), cucumber (1 pc.), olive oil (1 tbsp.);<\/li>\n
        • Black tea without sugar.<\/li>\n<\/ul>\n

          CPFC: 559.7 calories, 66.4 g of proteins, 25.6 g of fats, 15.5 g of carbs<\/em><\/p>\n

          Snack<\/span><\/strong><\/p>\n

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          • Medium-sized banana (1 pc.).<\/li>\n<\/ul>\n

            CPFC: <\/strong>192.0 calories, 3.0 g of proteins, 1.0 g of fats, 42.0 g of carbs<\/em><\/p>\n

            Daily CPFC: 1234.7 calories, 123.7 g of proteins, 41.4 g of fats, 87.6 g of carbs<\/strong><\/p>\n<\/section>\n

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            DAY 2<\/h2>\n

            Breakfast<\/span><\/strong><\/p>\n

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            • Chicken egg (1 pc.);<\/li>\n
            • Loaves (2 pcs.);<\/li>\n
            • Fat-free yogurt (100 g);<\/li>\n
            • Coffee with milk (one cup).<\/li>\n<\/ul>\n

              CPFC: 289.0 calories, 15.5 g of proteins, 10.7 g of fats, 31.4 g of carbs<\/em><\/p>\n

              Lunch<\/span><\/strong><\/p>\n

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              • Pumpkin puree soup;<\/li>\n
              • Rye loaves (2 pcs.);<\/li>\n
              • Turkey (200 g), stewed with carrots (50 g), onions (15 g) and vegetable oil (15 g).<\/li>\n<\/ul>\n

                CPFC: 360.2 calories, 32.5 g of proteins, 14.9 g of fats, 15.8 g of carbs<\/em><\/p>\n

                Dinner<\/span><\/strong><\/p>\n

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                • Fried fish (200 g);<\/li>\n
                • Stewed zucchini (200 g);<\/li>\n
                • Black tea without sugar.<\/li>\n<\/ul>\n

                  CPFC: 318.0 calories, 38.9 g of proteins, 12.8 g of fats, 5.4 g of carbs<\/em><\/p>\n

                  Snack<\/span><\/strong><\/p>\n

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                  • Big apple (1 pc.);<\/li>\n
                  • Kefir (one glass).<\/li>\n<\/ul>\n

                    CPFC: 204.0 calories, 6.3 g of proteins, 5.3 g of fats, 30.6 g of carbs<\/em><\/p>\n

                    Daily CPFC: 1171.2 calories, 93.2 g of proteins, 43.7 g of fats, 83.2 g of carbs<\/strong><\/p>\n<\/section>\n

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                    DAY 3<\/h2>\n

                    Breakfast<\/span><\/strong><\/p>\n

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                    • Oatmeal porridge (45 g) with 2.5% milk (50 ml) and raisins (20 g);<\/li>\n
                    • Black tea.<\/li>\n<\/ul>\n

                      CPFC: 221.1 calories, 6.6 g of proteins, 3.8 g of fats, 40.1 g of carbs<\/em><\/p>\n

                      Lunch<\/span><\/strong><\/p>\n

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                      • Mushroom soup;<\/li>\n
                      • Boiled rice (50 g);<\/li>\n
                      • Chicken hearts (200 g), stewed with onions (15 g) and carrots (50 g).<\/li>\n<\/ul>\n

                        CPFC: 502.6 calories, 25.3 g of proteins, 29.5 g of fats, 28.4 g of carbs<\/em><\/p>\n

                        Dinner<\/span><\/strong><\/p>\n

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                        • 2 fried eggs with spinach (15 g);<\/li>\n
                        • Green tea without sugar.<\/li>\n<\/ul>\n

                          CPFC: 361.5 calories, 18.7 g of proteins, 31.2 g of fats, 1.6 g of carbs<\/em><\/p>\n

                          Snack<\/span><\/strong><\/p>\n

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                          • Prunes (3 pcs.).<\/li>\n<\/ul>\n

                            CPFC: 87.3 calories, 2.0 g of proteins, 0.1 g of fats, 19.5 g of carbs<\/em><\/p>\n

                            Daily CPFC: 1172.5 calories, 52.6 g of proteins, 64.6 g of fats, 89.6 g of carbs<\/strong><\/p>\n

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