Losing body fat is only possible with a negative energy balance, expending more energy than is consumed with a good workout. The best possible way to do this is by combining a balanced, low-calorie diet with a regular physical exercise adapted to each person.
Diets below 1,200 kilo-calories are contraindicated and to the
exclusion of any group of foods recommended in the healthy eating pyramid, since they are dangerous to health, primarily if they are maintained for a long time: they cause fatigue, headache, muscle contractions, lousy mood, weak hair and nails, anemia, hormonal disorders, kidney failure, and eating disorders. 1200 calorie weekly diet the proposed diet contains approximately 1200 kcal, and here are some very healthy and helpful foods for a balanced weight:
Monday/Wednesday
Breakfast: A glass of skimmed milk or porridge (oatmeal, soy, rice). A slice of bread (20 g)
smeared with tomato and olive oil.
Mid-morning: 1 piece of fresh fruit to choose between apple, pear, kiwi, orange, peach,
banana.
Lunch: Tomato salad. Red pepper bells stuffed with minced beef (200 g of pepper and 100
grams of meat). 2 slices of bread (30 g). 1 piece of fresh fruit to choose between apple, pear,
kiwi, orange, peach, banana.
Snack: 200 ml of skimmed milk.
Dinner: A glass of homemade broth. Grilled fish (65 g) and two slices of side bread (30 g).
Tuesday/Thursday
Breakfast: A glass of skimmed milk or porridge (oatmeal, soy, rice) and a slice of bread (20 g).
Mid-morning: 1 piece of fresh fruit to choose between apple, pear, kiwi, orange, peach,
and banana.
Lunch: Asparagus with mayonnaise (200 g). Grilled chicken (100g) with garnish sprout salad. 2
slices of side bread (30 g). 1 piece of fresh fruit to choose between apple, pear, kiwi, orange,
peach, banana.
Snack: 200 ml of skimmed milk.
Dinner: A glass of homemade vegetable broth soup with pasta, white rice (15 g), and two slices
of white bread (30 g). 1 piece of fresh fruit to choose between apple, pear, kiwi, orange, peach,
banana.
Friday/Sunday
Breakfast: A glass of skimmed milk with porridge (oatmeal, soy, rice). A slice of bread (20 g)
and tomato salad and olive oil.
Mid-morning: 1 piece of fresh fruit to choose between apple, pear, kiwi, orange, peach,
banana.
Lunch: Green beans with tomato and grilled fish (150 g of green beans and 65 g of fish). 2
slices of side bread (30 g). 1 piece of fresh fruit to choose between apple, pear, kiwi, orange,
peach, banana.
Snack: 200 ml of skimmed milk.
Dinner: Barley Pudding, two slices of side bread (30 g), and one piece of fresh fruit to choose
between apple, pear, kiwi, orange, peach, and banana.
Sunday
Breakfast: A glass of skimmed milk with a vegetable porridge (oatmeal, soy, rice). A slice of
bread (20 g) spread with fruit jam.
Mid-morning: 1 piece of fresh fruit to choose between apple, pear, kiwi, orange, peach,
banana.
Lunch: A glass of milk, white rice, or bean soup (15 g). One egg omelet and two slices of side
bread (30 g). 1 piece of fresh fruit to choose between apple, pear, kiwi, orange, peach, and banana.
Snack: 200 ml of skimmed milk.
Dinner: Cucumber salad. Grilled chicken (120 g) with cauliflower (200 g) salad. 2 slices of side
bread (30 g). 1 piece of fresh fruit to choose between apple, pear, kiwi, orange, peach, and banana.
What snack between meals?
A handful of dried fruits, such as pistachios, walnuts, cashews, and even peanut butter are always good options for their properties and benefits.
As we always tell you, it is essential to consult a nutritionist to plan a personalized diet adapted to each person’s energy and nutrient needs.
