Weight loss program 1200 calories per day from a registered dietitian kovalkova: rules menu for the week, tips

In recent years the problem of excess weight began to bother more and more people, and many are searching for methods that would help them to get rid of extra pounds at home. One of such methods is a diet for 1200 calories per day, the effectiveness of which is confirmed by many famous nutritionists. Excellent results showed the system kovalkova nutritionist, who recommends her to use in hospital and at home. Using it can not only effectively lose weight but also improve metabolism.

The basics of diet for Kovalkova

The program, created by Dr. Kovalkova involves several stages, and it all starts with the preparatory stage. It involves exclusion from the diet of all types of carbohydrates, including honey, cakes, potatoes, etc.

The same applies to alcoholic beverages. During the first two weeks people have to stick to five meals, making sure that the portions were small. This will help easier for him to move on to the next phase of the diet.

In the second phase of the diet 1200 calorie will begin the process of active weight loss, you will begin to feel positive changes in your condition that will help you reduce the chances of developing heart disease and diabetes.

The first stage of the diet on 1200 calories, the duration of which is from 10 days to 2 weeks, the body undergoes considerable change, cleaned the digestive tract, all body systems begin to prepare for the meal in small quantities.

In accordance with the recommendations of the author of the diet on 1200 calories, in the morning it is useful to go on an hour long walk or do an active warm-up. Definitely need to observe the daily routine diet menu.

What to eat and how to combine this with the load?

To better imagine what it looks like the diet at 1200 calories, here is a sample diet day for a week:

  • After charging, you can have an hour to initiate the first meal, which might include a serving of low-fat yogurt, one tablespoon of bran or nuts;
  • After another two or three hours to eat an Apple;
  • In between second Breakfast and lunch are allowed one Apple or half a grapefruit;
  • An hour later, you can arrange the next meal, eating the same products;
  • For dinner allowed vegetable salad with olive dressing;
  • The final meal can be milk or yogurt.

At this stage of the diet 1200 kcal you should not visit a sports hall. Considering that a person only begins to move to proper nutrition, his muscles are insufficiently prepared to withstand this load. It should therefore be restricted to a light morning workouts.

Next, move to the next stage of the diet 1200 kcal, during which it is necessary not only to continue to adhere to proper nutrition and increase physical activity that will contribute to active burning. At this stage you can enable in the menu following products: small quantities is permitted chicken breast, Turkey meat, fish low-fat varieties, cheese, seafood and cheese. The author recommends that at this stage of the diet meals prepared with steamed method, from frying and using oil should be abandoned.

Important rule that must be strictly followed in the diet on 1200 calories — the food must be 5-6разовым and varied. For this, the menu can include almost all fruits, berries and vegetables.

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Diet 1200 kcal it is assumed the presence in the diet of large amount of fiber, which will regularly provide the body with sufficient carbohydrates.

Another diet doctor Bormental

The author of this method of weight loss concluded that to help to lose weight can affect the psychological attitude. The person must answer the question of what causes make him consume food in large quantities than required for its normal functioning. When these causes are identified, you can go directly to weight loss.

The main principle of the diet is the assumption that consuming food within 1000-1200 calories, people will be able to meet basic needs of food and at the same time will cease to accumulate bad fats. The diet should not be temporary, and become a way of life. Then, in addition to gaining slim figure you will be able to feel the effect of improvement of body and spirit.

In order not to experience severe discomfort during weight loss, the person who does not adhere to the sports lifestyle, it is recommended to focus on the lower boundary of the daily calories. It should be borne in mind that the greatest danger to health is overeating, so it must in all situations to avoid.

Preparing for the next meal, remember about food in your life is not important. So just decide in advance what amount you need to eat.

Top tips losing weight

In the list of rules diet by Bormental there is no ban on the consumption of foods with high energy value. However, it is necessary to think from the position of good nutrition and not move the bar. Every day on your Desk should be a product that your body will get enough protein. Therefore, the menu should include lean meats, cheese, dairy products or eggs.

Make sure that your diet was present enough fruits and vegetables. It is also recommended to go for smaller meals in the day should be 7-8 meals.

Your body will not experience severe stress during dieting, if you follow the following recommendations:

  • Finished another meal, drink hot tea. This way you will be able to achieve the necessary sense of satiety without the use of additional amounts of food;
  • You will bring great benefit to your body if you refrain from eating high-calorie foods that your body does not receive a large amount of energy — fat yogurt and yogurt.
  • It is desirable to limit during the week, eating foods, leading to increased appetite — spices, pepper, alcohol, etc.

Sample diet menu 1200 calories

Monday

  • For Breakfast you can cook a serving of cooked meat (90 g), green peas with egg in the oven (200 g), a Cup of coffee with milk without sugar.
  • For lunch you can eat vegetable salad of carrots and apples without sugar (150 g).
  • Lunch can consist of a vegetarian soup of assorted vegetables (250 g), boiled meat (90 g), stewed beet sugar (150 g), lemon jelly on the xylitol (30 g).
  • In the afternoon you can drink a glass of broth hips.
  • For dinner you can enjoy a small piece of boiled fish (100 g) serving of green peas (50 g).
  • Before the night is allowed to drink a glass of buttermilk.
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Tuesday

  • The Breakfast includes a serving of low-fat cottage cheese (100 g), salad with vegetable oil (150 g), a Cup of coffee with milk without sugar.
  • As a lunch you can eat a salad of carrots and apples without sugar (150 g).
  • For lunch you are allowed a vegetarian soup of assorted vegetables (250 g), a piece of boiled meat (90 g), a Cup of unsweetened Apple compote.
  • In the afternoon you can satisfy your hunger with a glass of broth hips.
  • For dinner you are allowed a piece of boiled fish (100 g) serving of braised beet sugar (150 g).
  • Before bedtime can drink a glass of kefir.

Environment

  • Start the day with a piece of cooked meat (90 g), vegetable salad (150 g) Cup of coffee with milk without sugar.
  • As a second Breakfast, you can eat one Apple.
  • For lunch you are allowed a bowl of vegetarian soup, a small piece of boiled fish (100 g), stewed cabbage (150 g) Cup of unsweetened Apple compote.
  • In the afternoon allowed a glass of milk.
  • Open for dinner and serves meat loaf stuffed with scrambled eggs, cooked in the oven.
  • A few hours before sleep, allowed to drink a glass of buttermilk.

Thursday

  • As the first meal can eat a serving of bold cheese (100 g), steamed carrots (100 grams), drink a Cup of coffee with milk without sugar.
  • For lunch you can prepare a fresh salad.
  • For lunch you are allowed a bowl of vegetarian soup (250 g), a piece of boiled meat (90 g), green peas without oil (90 g), one Apple.
  • In the afternoon you can drink a glass of broth hips.
  • For dinner you are allowed a piece of boiled fish (100 g), vegetable stew.
  • A few hours before bedtime is helpful to drink a glass of yogurt.

Friday

  • For Breakfast you are allowed a serving of boiled fish (100 g), vegetable salad with vegetable oil (150 g), a Cup of unsweetened coffee with milk.
  • At lunch you can have a snack one Apple.
  • For lunch boiled soup of assorted vegetables (250 g) served boiled chicken (100 g), vegetables (100 g), a glass of unsweetened fruit compote.
  • In the afternoon you can drink a glass of milk.
  • For dinner boiled meat (90 g), vegetable stew (150 g).
  • Before bedtime is useful to drink a glass of buttermilk.

Saturday

  • For Breakfast you can cook the soaked herring with boiled potatoes (100 g), salad with vegetable oil (150 g), drink a Cup of coffee with milk without sugar.
  • Lunch allowed vegetable salad in vegetable oil (150 g).
  • Lunch can consist of a Ukrainian borscht, boiled meat, vegetables, applesauce on the xylitol.
  • A great afternoon snack will be a Cup of broth hips.
  • For dinner you are allowed a piece of boiled fish (100 g), green peas without oil (50 g), cabbage schnitzel.
  • A few hours before bedtime can drink a glass of buttermilk.

Sunday

  • Start the day with a serving of low-fat cottage cheese (100 g), salad with vegetable oil (150 g) Cup of coffee with milk without sugar.
  • For lunch you can taste the grated carrot without sugar (75 g).
  • For lunch you can prepare a vegetarian soup (250 g) steamed meat balls (100 g), stewed cabbage (150 g), one Apple.
  • In the afternoon you can drink a glass of broth hips.
  • For dinner you are allowed a piece of boiled fish (100 g), vegetables (100 g).
  • A few hours before bedtime is helpful to drink a glass of yogurt.
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Recipes

Fish soup

Ingredients:

  • Lean fish — 350 g;
  • Water — 1 liter;
  • Potatoes – 2-3 PCs.;
  • Sweet pepper — 1 PC.;
  • Pickles – 2-3 PCs.;
  • Tomatoes – 2-3 PC.;
  • Mushrooms to taste.

Put it on the stove a pot of water and wait for boiling. Then throw pre-chopped vegetables, let them cook for 5 minutes. Next, put the fish and one tablespoon of tomato paste. Goulash soup needs to simmer for another 10 minutes, at the end you must put a Bay leaf, fresh herbs and juice of quarter of lemon.

Chicken schnitzel

The main ingredient from which to prepare this dish for diet menu 1200 calories — chicken breast (150 g). First, it is necessary to prepare to remove fat and skin. Then you need to make cuts a little bit diagonally and transversely to the fibers, and then lightly beat them with a hammer. Meat put on to cook for 10-15 minutes.

In principle, given the menu provide the body with enough calories to help you actively lose weight before the vacation period or in other situations when required. But before you start the fight with excess weight, it is recommended to consult with a nutritionist.

Note that the diet at 1,200 calories, as well as other methods of weight loss can be unsafe for people suffering from diseases of the heart and blood vessels, and the organs of the digestive system or kidneys.

Conclusion

Diet 1200 kcal a day is a very effective way to lose weight at home. Many of this weight loss program attracts the fact that it is possible without making an individual menu consultation with a specialist to get rid of extra pounds. In the diet based on 1200 calories is the preservation of the caloric content of the diet. If you limit the food consumption in the range of 1000-1200 kcal, the body stops to excess amount of energy. Over time, it begins to consume its own reserves, and allows you to change the structure of fat.