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The daily diet menu will provide a scientific weight loss plan and bring optimal results. The diet with a menu of 1200 calories per day focuses a lot on healthy foods, helps the body toned, weight loss, fat loss but still provides adequate nutrients.1. Information about weight
To lose weight safely you need to have the following knowledge:
Identify fat/thin status: According to the World Health Organization, to determine fat/thin status by body mass index (BMI) - Body mass index). To calculate the menu for a specific subject, it is necessary to calculate the body mass index along with a number of other parameters to determine the nutritional status. Body mass index was calculated using the formula: BMI=weight divided by height squared. The unit of height is meters and weight in kilograms. A body mass index between 18.5 and 23 indicates normal nutritional status, and a fairly balanced height and weight. But there are many people who have a special case with a normal body mass index (BMI) but still be fat. The reason may be because excess fat is concentrated in conspicuous areas such as: abdomen, thighs, buttocks, biceps... Therefore, build a menu of 1200 calories per day along with a training plan even when A normal body mass index is important for maintaining and controlling a healthy weight.
Xây dựng thực đơn 1200 calo mỗi ngày ngay cả khi chỉ số cơ thể BMI ở mức bình thường
2. Some mistakes in weight loss
Fasting There are many people who do fasting to get thinner and thinner. Because they think that, when reducing the amount of energy loaded into the body, it helps to lose weight faster and more effectively. It is for this reason that many people skip meals, fast and only drink water and eat green vegetables. This is considered an unscientific way to lose weight. When performing fasting, it will cause dehydration, then lead to malnutrition, fatigue, weakened resistance, pale skin, no energy to perform daily tasks. It can even be life-threatening if not treated promptly.
Follow a diet without exercise and vice versa Both of these methods can be effective for some people. However, for long-term and safe weight loss, proper nutrition and exercise must always go hand in hand. The core goal of the weight loss process must still be to be both beautiful and healthy.
Too principled when implementing the diet People who lose weight often have quite extreme views and apply strict dietary principles that make themselves as well as those around them feel tired.
3. Knowledge of safe weight loss
Follow a balanced dietAccording to recommendations from experts, the total number of calories provided for the body in a day can be applied at the ratio of 55% carbs, 15% protein and 30% fat (not to exceed more than 10% saturated fat).
Reduce unhealthy foods Processed foods, fast foods have ingredients with a lot of calories along with saturated fat, salt and sugar. However, the content of other nutrients is very low. To lose weight, you need to avoid using unhealthy foods.
Increase protein in the diet Scientific studies on weight loss nutrition show that increasing the amount of protein content helps the stomach feel full for longer and curbs cravings. The combination of fiber and lean protein can be considered an effective and safe weight loss strategy
Get enough sleep People with deep, quality and adequate sleep often burn more than twice as much fat compared to with sleep deprived people.
Thực đơn 1200 calo mỗi ngày kết hợp giữa chất xơ và protein nạc là chiến lược giảm cân hiệu quả
4. Some 1200 calorie per day menus
Diet with a menu of 1200 calories per day will focus on quality foods for the body such as lean protein, whole grains, healthy fats, fruits, beans, vegetables so that the body can be healthy. provide adequate nutrients as well as energy.
Based on the content of 1200 calories per day, it is possible to calculate and build a eating plan in a week for each subject. The sample menu is designed with 1200 calories per day as follows:
Morning: Cereal mixed with skimmed milk and a banana. Lunch: Whole grain sandwich with tuna and low-fat mayonnaise. Eat two cups of vegetables including carrots, red bell peppers and celery with a small apple. Dinner: Grilled chicken breast about 100g, 3⁄4 cups steamed cove beans, salad including lettuce, tomato, grated carrot, 2 teaspoons olive oil, vinegar. One medium fresh peach or apple. Following a diet but not consuming more than 1200 calories per day should be done carefully in terms of quantity and quality of food. However, this selection still has to meet nutritional needs as well as provide enough food groups in a meal.
Moreover, you should also eat less carbs to have a healthy body along with a fit body. Plant-based foods are high in carbs, so they should be limited. Especially the source of starch provides energy, although it cannot be completely ignored, but when following a diet, it is possible to limit refined starches, so choose foods that have not been processed. processed, raw food. Because of the carbs found in whole-grain breads, whole-grain rice can help keep you fuller for longer through slow digestion.
Replace foods of animal origin (red meat) with white meat (such as chicken breast). Fried foods are also classified as the cause of the body accumulating unhealthy fats. Therefore, it is advisable to choose oils with a high healthy fat content to strictly adhere to the formulated diet.
In summary, the 1200 calorie per day menu diet focuses a lot on healthy foods, helps to tone the body, lose weight, reduce fat but still provide adequate nutrients.
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