Existe un sinfín de dietas de adelgazamiento que, seguidas durante demasiado tiempo y sin asesoramiento por parte de nutricionistas, pueden provocar grandes daños a la salud.
La dieta propuesta contiene aproximadamente 1200 kcal y estas son sus características principales con algunos alimentos muy saludables y útiles:
Desayuno: Un vaso de leche desnatada o batido vegetal (avena, soja, arroz).
Una rodaja de pan (20 g) untada con tomate y aceite de oliva. Una loncha de jamón dulce. Toma nota aquí de algunas recetas con avena.
Media mañana: 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano.
Comida: Ensalada de tomate. Pimientos rojos rellenos de carne picada de solomillo de ternera (200 g de pimiento y 100 gramos de carne). 2 rodajas de pan de acompañamiento (30 g). 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano,…
Merienda: 200 cc de leche desnatada.
Cena: Un vaso de caldo casero de puerros. Lomo de salmón a la plancha (65g) con berenjena a la plancha (200 g). 2 rodajas de pan de acompañamiento (30 g).
Desayuno: 2 yogures naturales o de sabores desnatados y sin edulcorar. Una cucharada de avena.
Media mañana: 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Comida: Un vaso de caldo casero de verduras.
Solomillo de merluza a la plancha (120 g) con ensalada de pepino de guarnición (200 g). 2 rodajas de pan de acompañamiento (30 g). 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Merienda: 200 cc de leche desnatada.
Cena: Acelgas salteadas (200 g) con ajo y perejil. 1 huevo duro. 2 rodajas de pan de acompañamiento (30 g). 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Desayuno: Un vaso de leche desnatada o batido vegetal (avena, soja, arroz). Una rodaja de pan (20 g) untada con humus casero.
Media mañana: 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Comida: Espárragos blancos con vinagreta (200 g). Solomillo de pollo fileteado (100g) a la plancha con ensalada de germinados de guarnición. 2 rodajas de pan de acompañamiento (30 g).
1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Merienda: 200 cc de leche desnatada.
Cena: Un vaso de sopa de caldo casero de verduras con pasta, sémola, arroz o tapioca (15 g en seco). Dorada al horno (120 g) en una cama de cebolla. 2 rodajas de pan de acompañamiento (30 g). 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Desayuno: Un vaso de leche desnatada o batido vegetal (avena, soja, arroz). Una rodaja de pan (20 g) untada con tomate y aceite de oliva. Una loncha de jamón serrano
Media mañana: 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Comida: Judías verdes con tomate y atún natural (150 g de judías verdes y 65 g de atún). 2 rodajas de pan de acompañamiento (30 g). 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Merienda: 200 cc de leche desnatada.
Cena: Puré de calabaza y calabacín (200 g). Solomillo de conejo al ajillo (100 g). 2 rodajas de pan de acompañamiento (30 g). 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano,..
Desayuno: 2 yogures naturales o de sabores desnatados y sin edulcorar. Una cucharada de muesli.
Media mañana: 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Comida: Un vaso de caldo de puerros y rábano. Lenguado a la plancha (125 g) con media patata (50 g) al horno con berenjena de guarnición. 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Merienda: 200 cc de leche desnatada.
Cena: Ensalada mixta. Bistec de carne de potro a la plancha con champiñones de guarnición. 2 rodajas de pan de acompañamiento (30 g). 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Desayuno: Un vaso de leche desnatada o batido vegetal (avena, soja, arroz).
Una rodaja de pan (20 g) untada con tomate y aceite de oliva. Una loncha de fiambre de pavo.
Media mañana: 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Comida: Ensalada de berros y canónigos. Hamburguesa de pavo (100 g) con alcachofas al horno (150g). 2 rodajas de pan de acompañamiento (30 g). 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Merienda: 200 cc de leche desnatada.
Cena: Ensalada de tomate. Pinchos de gambas a la plancha (125 g) y verduras varias (200 g). 2 rodajas de pan de acompañamiento (30 g). 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Desayuno: Un vaso de leche desnatada o batido vegetal (avena, soja, arroz). Una rodaja de pan (20 g) untada con compota de fruta
Media mañana: 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Comida: Un vaso de sopa de pasta, sémola, arroz o tapioca (15 g en seco).
Tortilla de un huevo con calabacín. 2 rodajas de pan de acompañamiento (30 g). 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Merienda: 200 cc de leche desnatada.
Cena: Ensalada de pepino. Gallos a la plancha (120 g) con coliflor (200 g) salteada con ajo y perejil de guarnición. 2 rodajas de pan de acompañamiento (30 g). 1 pieza de fruta fresca a escoger entre manzana, pera, kiwi, naranja, melocotón, plátano…
Como siempre te decimos, es importante consultar a un nutricionista para planificar una dieta personalizada y adaptada a las necesidades energéticas y de nutrientes de cada persona.
Un puñado de frutos secos, como pistachos, nueces o anacardos, e incluso crema de cacahuete por sus propiedades y beneficios, son siempre una buena opción. Más posibilidades: un vaso de leche semidesnatada, una pieza de fruta como manzana o plátano, o unas tortitas de harina de avena o crema de arroz.
Siempre comentamos que el entrenamiento de fuerza es básico a la hora de quemar grasa de manera eficiente. Por eso combina esta dieta con rutinas en el gimnasio que incluyan el press de banca, el peso muerto, las sentadillas para el tren inferior o el press militar para hombros.
Además, ya hemos explicado en alguna ocasión maneras de acelerar el metabolismo, como el cardio en ayunas, beber té o café, hidratarnos bien, priorizar la proteínas en nuestra alimentación o picar entre horas frutos secos para mantenernos saciados y con energía además.
¿Cuánto cardio hacemos? ¿Mucho, poco o moderado? Pues depende… Ya te comentamos que lo importante es priorizar el entrenamiento de fuerza y el cardio, de hacerlo, siempre apostamos por el cardio suave en ayunas, por ejemplo 45 minutos de andar a buen ritmo o montando en bicicleta. Y, a continuación, un buen desayuno con huevos, algo de grasa y, a poder ser, nada de hidratos de carbono, que los dejamos para después del entrenamiento.
Es una dieta cardiosaludable ya que favorece el consumo de verduras, frutas, cereales, pescado y aceite vegetal y restringe las fuentes de azúcares simples y grasas saturadas.
Esta dieta hipocalórica está indicada en personas con obesidad o sobrepeso cuando está asociado a factores de riesgo cardiovascular o la distribución de la grasa es central.
Objetivos
Este listado muestra los alimentos recomendados para seguir la dieta.
| Grupos de alimentos | Aconsejados | Desaconsejados |
| Frutas | Todas (preferir las de temporada).* | Frutas en almíbar. Coco. Frutas secas (dátiles, uvas pasas…). |
| Verduras y hortalizas |
Todas (preferir las de temporada).* | Cocinadas con mucha grasa. |
| Lácteos | Lácteos desnatados o semidesnatados: leche, yogur, requesón, quesos bajos en grasa (<10% MG). |
Lácteos enteros: leche, yogur, quesos muy grasos o extra grasos (≥10% de MG.), postres lácteos azucarados, nata, crema de leche. |
| Cereales y tubérculos | Pan, patatas, pasta, arroz, cereales de desayuno y galletas sin azúcar (preferir los integrales).  * |
Cocinados con mucha grasa. Cereales y galletas con azúcar. |
| Legumbres | Todas* | Cocinadas con chorizo, tocino… |
| Carnes | Cortes magros: pollo y pavo sin piel, conejo, ternera y cerdo. Fiambre de pavo, jamón cocido y serrano sin grasa visible. |
Cortes grasos: cordero, pato… Vísceras: sesos, riñones, etc. Embutidos: salchichas, morcilla, chorizo, salchichón… Foie, paté, tocino. |
| Pescados | Blancos: merluza, lenguado, gallo, rape, rodaballo, lubina… Azules: salmón, sardina, atún… |
Fritos o rebozados. |
| Huevos | Cocidos, escalfados o en tortilla. | Fritos. |
| Bebidas | Agua, infusiones, café o descafeinado. Refrescos sin azúcar. Caldo vegetal o desgrasado.  |
Refrescos azucarados, bebidas alcohólicas, zumos comerciales. |
| Grasas | Aceite de oliva. Frutos secos al natural o tostados (nueces, almendras, avellanas). |
Mantequilla, margarina, manteca. Aceite de coco o palma Frutos secos fritos. |
| Dulces | Edulcorantes: aspartamo, acesulfamo K, sacarina o estevia. | Azúcar, miel, mermelada, caramelos, chucherías, chocolate, helados. |
| Repostería | – | Pastelería y bollería. |
| Conservas | Encurtidos, conservas al natural o en escabeche. | Salazones y ahumados. Conservas en aceite. |
| Precocinados | – | Todos. |
*Respetando las cantidades (ver raciones de alimentos)
Esta dieta precisa un seguimiento médico-dietético y debe realizarse durante periodos de tiempo limitados.
La dieta asegura, en condiciones normales, un déficit calórico diario que da lugar a una pérdida gradual de peso.
| Macronutrientes | Gramos | %VET |
| Proteínas | 68 | 25 |
| Lípidos | 30-36 | 25-30 |
| Carbohidratos | 123-137 | 45-50 |
|
Cantidad de fibrapromedio en la dieta=20-30 g |
||
En el cuadro siguiente se relacionan los grupos de alimentos con las frecuencias de consumo y las raciones recomendadas. Los pesos indicados son en crudo y limpio.
| Grupos de alimentos |
Frecuencia recomendada |
Peso ración en crudo | Medidas caseras |
| Patatas | 1-2 raciones al día | 50 g patatas | 1 patata pequeña |
| Pasta y arroz | 1-2 raciones a la semana | 15 g pasta o arroz 15 g pasta de sopa |
1 cucharada sopera |
| Pan | 1-2 raciones al día (1 al menos cruda) | 20 g 15 g |
1 rebanada pequeña 2 biscotes |
| Verduras y hortalizas | 1-2 raciones al día (1 al menos cruda) | Consultar raciones | 1 plato hondo de verdura cocida 1 ensalada variada 1 tomate grande |
| Frutas | 2-3 raciones al día (1 cítrico al día y preferir la fruta fresca) | Consultar raciones | 1 pieza mediana 1 piezas pequeñas 1 rodajas mediana |
| Leche y derivados desnatados | 2 raciones al día | 200 ml de leche 250 g yogur 30 g queso tierno 80 g queso fresco 125 g requesón |
1 taza de leche 2 yogures 1-2 lonchas 1 porción individual 1 plato pequeño |
| Carnes magras, aves | 3-4 raciones a la semana |
80 g |
1 filete pequeño o 1 porción pequeña 2-3 lonchas de pavo, jamón cocido, serrano |
| Huevos | 3-4 huevos a la semana | 60 g | 1 huevo |
| Legumbres | 1-2 raciones a la semana | 20 g | 1 cucharada sopera |
| Pescado blanco | 2-3 raciones a la semana | 100 g | 1 porción pequeña |
| Pescado azul | 1-2 raciones a la semana | 80 g | 1 filete pequeño |
| Aceite de oliva | 2 raciones al día | 10 ml | 1 cucharada sopera |
| Frutos secos | 1-3 raciones a la semana | 15 g* | 1 puñado cerrado |
| Agua de bebida | 4-8 raciones al día | 200-250 ml | 1 vaso o 1 botellín |
* En sustitución de una ración de aceite.
| Ensalada | Verdura | ||
| 300 g | 250 g | 150 g | Otros |
|
|
|
|
*Peso en crudo y limpio.
| Fruta (preferiblemente fresca y entera, bien lavada) | ||
| 250 g | 150 g | 75 g |
|
|
|
*Porciones comestibles.
Salsas elaboradas con ingredientes grasos como nata, mantequilla, queso, bacon, etc.Primero se presenta un esquema básico del patrón de comidas y en el segundo cuadro un menú orientativo a modo de ejemplo para una semana.
| Cantidades globales por toma (peso en crudo y limpio) | ||
| Desayuno (elegir entre) |
|
|
| Media mañana (elegir entre) |
|
|
| Merienda (elegir entre) |
|
|
| Comida y cena (variar entre) |
Menú 1:
|
Menú 2:
|
Menú 3:
|
Menú 4:
|
|
| Recena | Yogur desnatado natural (125 g). | |
| Aceite | 2 cucharadas soperas para todo el día. | |
| Pan | 1 rebanada de pan (20 g) en lugar de la pasta, arroz, patata o legumbre. | |
| Desayuno | Café con leche desnatada, una ración de fruta y 20 g de pan con 1 loncha de jamón, pavo o queso bajo en grasa. |
| Media mañana | Yogur desnatado natural con cereales sin azúcar (15 g). |
| Merienda | Café con leche desnatada con 2 biscotes (15 g). |
| LUNES Comida |
250 g de judías verdes c/50 g patata. 80 g de filete a la plancha. Fruta. |
| Cena | Puré de verdura c/50 g patata. Tortilla de calabacín de 1 huevo. Fruta. |
| MARTES Comida |
250 g de berenjenas con tomate. 100 g de trucha a la plancha. Fruta. |
| Cena | 250 g de borraja. 75 g jamón c/queso fresco. Fruta |
| MIÉRCOLES Comida |
20 g de lentejas con verduras. 80 g de pollo asado. Fruta. |
| Cena | Ensalada. 80 g de emperador a la plancha c/50 g de patata. Fruta. |
| JUEVES Comida |
250 g de menestra. 100 g de lubina al horno. Fruta. |
| Cena | 250 g de puerros c/50 g patata. 80 g de pechuga a la plancha. Fruta. |
| VIERNES Comida |
20 g de garbanzos con berza. 100 g de merluza al vapor. Fruta. |
| Cena | 250 g de acelga c/50 g patata. Tortilla francesa de 1 huevo. Fruta. |
| SÁBADO Comida |
Ensalada. 80 g de brochetas de carne c/15 g arroz. Fruta. |
| Cena | 250 g de espinacas c/50 g patata. 100 g de sepia a la plancha. Fruta. |
| DOMINGO Comida |
250 g de cardo. 80 g de lomo a la plancha. Fruta. |
| Cena | Ensalada ilustrada. Tortilla de atún de 1 huevo. Fruta. |
Read Ukrainian
diets
Valery Ulyanitsky
Today, in our modern world, being healthy is not just a personal choice, but also a kind of “fashion trend”. And being healthy means being fit. Down with excess weight, restrictions in the choice of things and embarrassment to go to the beach!
Contents
In cold autumn and winter, we are drawn to hot tea with cookies and sweets, we want fatty, high-calorie food to keep warm in the very ancient way that was known to our ancestors who lived in the cave – to eat deliciously.
Therefore, during these six months it is not surprising to gain a few extra pounds. The question is how to get rid of them? And we have an answer to this question.
A calorie deficit leads to weight loss, and exercise leads to an improvement in body quality. And that’s it! You see, there is no magic pill that you can drink and lose those hated kilograms in a couple of days? It’s an axiom!
In order to understand whether you are overweight, you can use the body mass index formula. It looks like this: weight (in kilograms) divided by height (in meters) squared – BMI \u003d weight (kg): (height (m))². Let’s give an example, let’s take a girl with parameters weight: 50 kg, height 160 cm, and calculate her BMI = 50: 1.6² = 19,5. A normal BMI should be between 18.5 and 24.99. If it is higher, then you should consider reducing your weight.
Well, let’s move on, above you learned that in order to lose weight you will have to achieve a calorie deficit.
And in my head immediately there are all the goodies eaten lately. Thoughts in my head are only about one thing, that you will have to give up all these “joys of life”. The mood falls and over time, apathy may even develop.
But there is another way! You can eat tasty and deny yourself the smallest things in order to feel good, and in the end, look better.
Start with smaller portions. Put your palms together as if you were trying to fill them with water in order to wash your face. This is your individual serving size at a time. Why this particular number? It’s simple, this volume is equal to the volume of your stomach. This should include food, sauces, sweets and the liquid that you consume at one meal.
It may take about two weeks for your stomach volume to return to normal. After all, the stomach is a muscle, and it tends to contract. These two weeks will have to work on yourself, because it will seem that you have eaten too little, but this is just an illusion.
Next, you should start filling your diet with balance. It must contain proteins, fats and carbohydrates in sufficient quantities for the normal functioning of the body. This information can be found on the Internet.
A simple and balanced diet can be “delicious”, but we can’t do without calorie counting. An approximate nutrition program is quite easy to use and allows you to lose extra pounds quickly enough.
The first meal should be “maximum carbohydrate”, but it is not a piece of cake or a sweet bun. For the morning, you need to choose the so-called slow carbohydrates, those on which the body spends a lot of energy for digestion, and this process itself occurs slowly, gradually filling our body with energy.
Slow carbohydrates include: whole grains, brown and non-polished rice, various cereals (not instant), legumes, vegetables, non-sweet fruits, durum wheat pasta. Fast carbohydrates include: sugar, honey, carbonated drinks, white flour (products from it).
Lunch should consist mainly of protein foods. And these are: meat (taken with a minimum amount of fat), seafood, legumes, egg whites, dairy products, non-fat cheese. But it’s also worth adding some slow carbohydrates there.
Dinner should consist of the simplest protein food. It is also worth noting that it is worth having dinner no later than three hours before bedtime in order to unload your gastrointestinal tract and pancreas at night.
It is worth noting that all the products from which you have to cook should be chosen with a low fat content. But! The advice of a nutritionist is that low-calorie dairy products with a designation on the package of 0% fat are not good for the body, it is better to eliminate the minimum amount of fat (for example, 3% – 5%). The calorie content of the dish will not increase significantly, but the stomach will remain healthy.
It is also worth adding that one of the simple applications that are installed on the phone (for example, Lifesum) can help you count the calories of foods.
So, diet. In order to prepare simple, tasty meals and maintain a balanced diet, we need to fill our refrigerator with enough affordable products. Poultry meat (chicken, turkey, quail), eggs, fish, whole grain cereals (oatmeal (long cooking), buckwheat, millet, pearl barley, bulgur, wheat, unpolished rice), bread, cottage cheese (3-5%), kefir ( 1-2%), plain yogurt (3-5%), vegetables, fruits. If you cannot imagine your life without sweet coffee or tea, then you can purchase stevia leaf powder (a natural sugar substitute). From rice, corn, buckwheat flour, you can make baking on stevia to replace fast-carbohydrate sweets.
For example, let’s make a menu for one day:
breakfast
lunch
dinner
And if you also limit your salt intake, you will notice the result in a week.
The system of proper nutrition is not the cheapest at first glance, but if you calculate how much you will save on treatment in the future, you can clearly understand that it is better to eat by the clock for a certain period of time, there is a limited amount of food and don’t indulge in sweets.
But to be a more slender and healthy person than to get the momentary joy of another harmful snack and become a person with a growing number of diseases. After all, excess weight is not only not aesthetically pleasing, but also very harmful to the cardiovascular system, musculoskeletal system, respiratory and cleansing systems.
It is also worth noting that the menu for tomorrow should be thought out in detail every day and try not to have breakdowns and overeating. On the Internet, a lot of people share diet recipes, with an analysis of fats, carbohydrates, proteins, indicating the number of kilocalories per serving, the main thing is not to be lazy and look for them. Remember that the results of losing weight depend only on you, you yourself are the creator of your figure.
Many women are afraid of going on a diet, as they will have to deny themselves a lot. But you can also look at it from the other side, how many doors you open in front of you – better health, a beautiful reflection in the mirror, the ability to wear different clothes and go to the beach without worrying about wrinkles and bumps.
One of the main conditions for good health is good eating habits.
First aid in war
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Calories, Slimming
1,843
Reducing daily calories is the best way to lose weight. If a person spends more energy than he receives with food, the body begins to actively burn body fat. This is what the 1200 calorie diet is based on. It makes it possible to lose weight without severe dietary restrictions and harm to health. In addition, you can make not only a balanced, but also a tasty diet, taking into account personal preferences.
The basic principle of this diet is caloric restriction. A 1200 calorie diet promotes weight loss, but does not provoke malnutrition. The body will receive the necessary vitamins and minerals, and metabolic processes will not be disturbed. 1200 kcal is the lower limit of calories, which makes it possible to lose weight safely. Eating fewer calories per day is strongly discouraged.
The 1200 calorie per day menu does not imply strict restrictions. You can eat the usual foods, adhering to the principles of proper nutrition. The main thing is to enter them into the daily calorie content.
The diet has a number of advantages:
There are also a few disadvantages:
When compiling a menu for 1200 calories for weight loss, follow these rules:
The optimal diet period is 1-3 weeks, taking into account how much you need to lose. Even with excellent health, it is worth taking a break for at least a month. This will help speed up the metabolism and restore the water-salt balance.
Make a meal plan based on the list of prohibited foods. These include food that is considered harmful even outside diets:
It is recommended to limit high-calorie and carbohydrate-rich foods. Cereals, sweet fruits, vegetables, nuts, dried fruits, fatty dairy products are not strict taboos, but it is difficult to fit them into a low calorie content.
It is recommended to build a daily diet for every day on the basis of healthy products with a low calorie content. What is included in the diet:
Vegetables can be boiled, stewed, baked. Unsweetened tea and coffee are allowed. You can drink natural juice.
Meal plan can be customized according to caloric content and dietary rules. A high-protein, low-carbohydrate diet is recommended to promote faster weight loss and maintain muscle mass.
Thus, with this simple protein menu, you will consume about 1240 kcal per day. Of these, 154 g of protein, 42 g of fat and 54 g of carbohydrates.
Simple, easy and delicious recipes for every day will help diversify the nutrition program:
So you can cook salmon or any other fish. Prepare the steak, salt and add spices to taste. Let it soak. Place in the steam bowl and cook for 20-25 minutes. It is recommended to serve with vegetables. PP menu for 1200 calories allows you to lose weight quickly and safely. Exact results will depend on the initial weight and individual characteristics. On average, for a month of such nutrition, you can lose 5-7 kg.
In addition to losing weight, the diet has other positive effects.
Among them, the acceleration of metabolism and the useful habit of counting calories.
What do the reviews of those who have already tried the diet on themselves say?
Alice
I lost 1200 calories. I was satisfied – for 2 weeks of such nutrition it took 4 extra pounds. At the same time, I did not starve and did not torture myself with severe restrictions, I just ate properly and moderately.
Elena
An excellent diet that allows you to eat varied and even tasty. I lost 6 kg in a month without any negative effects. I thought it would be difficult to count calories, but thanks to the smartphone application, there were no problems with this.
Victoria
Before, any diet ended in a breakdown for me. I don’t like hard limits. And here they are just not there – only calorie content. I even allowed myself sweets sometimes. As a result, in 3 weeks I lost weight from 74 kg to 69.
