With the 1200 calorie diet, meals should be planned precisely. We reveal great recipe ideas and whether you can actually lose weight in the long term with it.
What is the 1200 calorie diet?
In the 1200 calorie diet, the daily calorie intake is limited to about 1200 to be able to lose weight. Unlike many other diets, the concept recommends three balanced meals per day, which is intended to prevent cravings. Mainly healthy foods must be on the diet. The diet is intended to facilitate the start of a long-term change in diet - due to the significantly reduced amount of calories, one is practically forced to eat rather healthy food, even though theoretically no food is prohibited.
Calorie reduction for weight loss
The 1200 calorie diet can be done for a few days and should ensure that we lose a few pounds to start a change in diet, which strengthens motivation. It is important that after the diet is not eaten again as before - otherwise threatens the JoJo effect. Instead, it makes sense to gradually increase the calorie intake somewhat after the 1200 calorie diet - for example, by allowing yourself an additional small snack in between every day. So the body gets used to it slowly and does not react immediately with one kilo after the other more. To find the right balance, it makes sense to check your weight regularly.
Finally lose weight: What am I allowed to eat on the 1200 calorie diet?
In general, any food is allowed in the diet plan of this diet, but in order not to exceed the maximum amount of calories, healthy recipes are of course the better choice. The rule here is that the fewer calories a food has, the larger the portion can be. It makes sense to have a daily mix of healthy carbohydrates (e.g., through whole-grain pasta and bread or quinoa), plenty of fruits and vegetables, proteins (e.g., through eggs, fish, lean meats, and dairy products), and healthy fats (e.g., olive oil and nuts).
Tips: Healthy recipes for the 1200 calorie diet.
Now you feel like starting a healthier diet with the 1200 calorie diet and want to lose some kilos? Then we'll give you some ideas for delicious and healthy recipes! Here's an example of three meals in one day that fit the concept and together have just over 1200 calories:
Morning
Raspberry Almond Porridge
A combination of oatmeal, an almond drink, raspberries, and pears provides a sweet kick in the morning. Delicious and quick to make: In ten minutes you'll have a healthy breakfast for just under 370 calories per serving!
Lunchtime
Fried noodles with pork and spinach
Like Asian takeout, only better: our fried noodles with teriyaki-marinated pork and spinach provide you with all the nutrients you need at lunchtime and taste just great. Also wow: You're only looking at around 440 calories for one serving.
Evening
Salmon medallion with mustard vegetables
Fish is full of protein and should be on the menu at least twice a week. And it simply always goes - as our salmon medallion made from organic salmon fillet proves! Add to that a healthy side dish combination of Brussels sprouts, leeks, and peas and we have a perfect dinner with only 445 calories per serving.
For even more combination ideas and recipe suggestions, check out our Diet Plan and Low-Calorie Eating articles.
Don't forget to drink
For men and women alike, we should drink at least two liters of water a day, and more if possible. But an unsweetened tea is also allowed. In general, drinks are not included in our plans above. Soft drinks are best avoided altogether, as they are full of sugar and can torpedo weight loss. Who would like to drink absolutely times a juice, should prepare from it a Fruchtschorle with water.
Lose weight thanks to proper nutrition - and exercise!
Losing weight without exercise is possible, but laborious. To boost metabolism and build muscle, which we, in turn, need to burn fatter, exercise is actually essential. A combination of strength and endurance training at least three days a week is best. A minimum of 30 minutes should be allotted per workout. Endurance can be increased by running or swimming, for example, while our muscles enjoy circuit or classic dumbbell training. Exercises with your own body weight are also effective.
1200 calorie diet - our conclusion
As a starting point to a healthier life, the diet can definitely be tested, because it automatically introduces us to healthy food. Since it is carried out only for a few days and mainly healthy meals are on the diet plan, no nutrient deficiency is to be expected. Also, due to the limited calorie intake, one or the other kilo will certainly tumble - but a bit of discipline is also essential here. It is also important to make the diet really only short-term and then increase the amount of calories step by step under control so that the body does not slip into a starvation metabolism - in the long run, 1200 calories per day are simply too few for most people.