1200 calorie daily diet: how to lose weight in a healthy way


Trying to get immediate results in diets is not the right way to start your weight loss process, nor the healthiest. However, there are ways to lose weight with health, not depriving yourself of varied and tasty food, as with the 1200 calorie diet.

Advised by many health professionals, as is the case with nutritionist Tatiana Zanin, the 1200-calorie daily diet allows you to do a food reeducation, cutting out harmful products and foods ( 1 ).

It will allow you to adopt a balanced diet that meets your body’s needs. By limiting yourself to this low-calorie diet, you will be eating a healthy amount of calories, while feeling satisfied throughout the day. You will not have any feeling of hunger or discomfort.

Why the 1200 calorie daily diet makes you lose weight

More than exercising or going on extreme daily diets, which cause health complications, a good daily diet is one that provides foods rich in nutrients. Dr. Patrícia Leite, a specialist in the field of nutritionism, guarantees that when you replace your diet with healthy foods, you will naturally be cutting the calories you eat each day ( 2 ).

In this way, the 1200 calorie diet allows you to not only eat fewer calories, but also to eat extremely healthy foods. Remember that the main secret of weight loss is to eat fewer calories than you spend during the day.

For this very reason, it is that the diet of 1200 a day will go a long way in helping you to slim down naturally, without depriving yourself of very tasty foods and pleasant meals. Dr. Bárbara Araújo cites studies from the University of Ohio that state that the 1200 calorie diet is the perfect choice for sedentary people, without age limits ( 3 ).

1200 calorie diet how much weight per month?

How much weight does the 1200 calorie diet per week? That question is often asked. However, the answer varies according to the sex, age and physical composition of the person who is asking.

Even so, the nutritionist, born in São Paulo, Cláudia Torquato advances that, if the 1200 daily diet is strictly adhered to, people will generally experience a weight reduction of around 4 kg per week ( 4 ).

These are the foods that should be included in how to properly do a 1200 calorie diet:

Vegetables and greens in general;

  • Beans;
  • Fruits;
  • Eggs;
  • Fish;
  • Lean meats;
  • Lean cheeses;
  • Green tea;
  • Bitter chocolate;
  • Soups;
  • Brown rice;
  • Sweet potato;
  • Fiber-rich foods

What to eat on a 1200 calorie diet?

What prevents many people from advancing with this 1200 calorie diet, where it is necessary to count the calories ingested, is because they do not know how to prepare their meals, as guaranteed by nutritionist Ana Lúcia Silva ( 5 ). However, there are countless healthy meals that you can be inspired to create delicious meals, without you realizing that you are counting calories.

In order to get to know some examples of tasty and low-calorie meals, nutritionist Cláudia Torquato made sure to promote a menu so that you can be inspired by your 1200 calorie diet daily ( 4 ):

Examples of healthy lunches:

  • Unrestricted green salad (lettuce, arugula, chard, watercress, cabbage, almond, spinach, kale) + 2 radishes + 2 col. braised okra (soup) + 1 red meat steak + 1 medium boiled potato.
  • Green salad (lettuce, arugula, chard, watercress, cabbage, almond, spinach, kale) + 1 plate of sauteed bean sprouts + 3 col. (soup) of whole pasta bolognese (red sauce).

Examples of low-calorie and pleasurable dinners:

  • Salad (lettuce, arugula, chard, watercress, cabbage, almond, spinach, kale) + vegetable soup with 1 serving of cooked and shredded chicken breast.
  • Green salad (lettuce, arugula, chard, watercress, cabbage, almond, spinach, kale) + 2 col. (soup) of boiled beets + 1 boiled egg and 1 white + 2 col. (Chickpea Soup

It is evident that the choice of salad, for all meals, is one of the secrets to make your 1200 calorie diet diverse and very tasty.

Conclusion: does 1200 calorie diet lose a lot of weight?

It will all depend on how strict you are to comply with the 1200 calorie a day diet. If you follow the recommendations of all health professionals, referred to in this article, you will be eating a diet with results, while eating all meals, with lots of flavor and diversity.

It is a healthy diet that responds to the needs of your body, without feeling hungry or uncomfortable. You will get results from the first week on the 1200 calorie diet.


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