Explained knowledge of 1200 Calories Diet Plan to Weight Loss

The 1200 calorie diet is ideal for losing weight . Especially if you are a woman. The rationale is that a woman needs, on average, 1,500 calories to 2,000 calories. A man of 2000 to 2500 calories (I speak of averages, remember that the ideal weight depends on many factors), so for them the best is a diet of 1600 calories.

The 1200 calorie diet that we describe is very high in fiber . It is thus designed because eating fiber helps you to be satiated and not starve. To be able to make a diet with few calories it is essential not to go hungry. 


A 1200 calorie diet is the minimum calories that allow you to lose weight without losing muscle mass and jeopardizing your health.

There are many health benefits of fiber . Fiber not only helps to lose weight, but also improves the state of the intestinal flora, intestinal transit, the state of the heart and also reduces the possibility of developing diabetes. The daily amount of fiber we need is 28 grams. This diet includes an average of 25-30 grams of fiber, the idea is that you can lose weight in a healthy way and without going hungry!

The objective that is pursued with this type of diet to lose weight is to reduce the calories ingested daily and, thus, force our body to have to resort to the fat reserve in order to satisfy our daily demand.

As we have already indicated, on average an adult person needs between 1800 and 2200 calories, depending on their age, physical constitution, activity level, etc. Therefore, if we reduce the daily intake, we force our body to have to go to the accumulated fat to convert it into energy and to continue supplying the body so that it can carry out daily activities.

And if, in addition to changes in diet, you also incorporate physical exercise on a daily basis, you will ensure that your body still needs more energy to supply your effort and, therefore, the fat burning is superior.

Therefore, to lose weight with a diet of 1200 calories, it is not only important to consume these calories a day, but it is also recommended to incorporate physical exercise 3 to 5 times a week to make the body burn more. amount of fat accumulated and convert it into energy.


If you want to start on a 1200 calorie diet, it is important that you start checking how many calories are in the foods you are going to eat each day. We know that it can be a somewhat complicated task, however, you should know that today there are many mobile applications that will help you keep track of the calories that each food has. Thus, you will not exceed 1200 calories a day and you will get the results you are looking for in a short time.

Generally speaking, a 1200 calorie diet is based on consuming foods that are low calorie and healthy . In this way, you can eat without starving and not exceed the stipulated amount of calories.

You should know that 1200 calories are really very few, therefore it can be difficult to enjoy a satisfactory diet with these calories. In many occasions, starvation occurs because lower amounts must be consumed so as not to exceed the daily caloric amount. Therefore, it is recommended that large amounts of vegetables be consumed with each meal because it is a very low calorie and satiating food.

Here we leave you a complete list with the foods allowed for a 1200 calorie diet:


They have to be a very prominent part of your diet. The best thing is that, before each meal, you take a good portion of vegetables, whether in the form of a salad, cream, broth, etc. And that each dish is also accompanied by vegetables. Thus, you will increase the fiber in the diet and you will feel completely satiated.

Seasonal fruits

They should also be part of your diet because they are very nutritious, contain a lot of water, fiber and hardly have any calories. It is recommended that the fruits be eaten mid-morning or mid-afternoon, individually, and as a snack. They will help you have a better day and you will avoid feeling hungry.

Light proteins

Lean meats, fish, low-fat dairy, and eggs are perfect to incorporate into your diet. In the event that you are a vegetarian or vegan you have to know that vegetable proteins (soy, tofu, seitan, etc.) are also perfect for a diet. Of course: you will have to cook everything lightly to avoid increasing the amount of calories they provide us.


They should not be missing from your diet but you should always bet on the integral version of these foods and never opt for too large dishes. In addition, you have to limit their consumption at breakfast or lunch and avoid them both at snack and at dinner.


It is important that you know the foods you should avoid on a 1200 calorie diet. As we have already indicated, the best thing is that you avoid all those foods that are rich in calories or very fatty because, exactly, what we are looking for is the opposite.

Therefore, in this type of diet you should avoid all these foods:

Sugars or sweets

They are very caloric and hardly provide us with nutrients, therefore, they are not satiating and soon we will have a feeling of hunger.

Sugary soft drinks or packaged juices

They are drinks very rich in sugars and empty calories, therefore, we must avoid them as much as possible in a diet to lose weight.

Fried or battered

No excess oil because it is a type of dressing very rich in calories. It is best to opt for grilled, baked or steamed meals since they contain their maximum nutrients without additions.

Fast food

Fatty foods from fast food should also be avoided on this type of diet. Keep in mind that a full menu in a fast food restaurant can have 1000 calories, therefore, almost all we need. Avoid them as much as possible.


Alcoholic beverages should also be minimized in a diet to lose weight because they provide us with many empty calories and toxins.


Here we leave you a complete example of a weekly menu on the 1200 calorie diet so you can get inspired and create your own diet.


(200 calories, 3 grams of fiber)
100 grams of fresh cheese
2 kiwis
1 green tea or 1 black coffee
(40 calories and 2.5 grams of fiber)
a green tea
a green apple
(317 calories, 6 grams of fiber)
2 slices of whole wheat bread
3 slices of turkey
half tomato
1 slice of cheddar cheese
a cup of strawberries
(20 calories, fiber: 1.2 grams)
20 grams of walnuts
(470 calories, 8 grams of fiber)
1 Avocado and lettuce salad with onion.
With a tablespoon of olive oil and a pinch of kosher salt


(300 calories, 8 grams of fiber)
1 omelette with 2 eggs
2 kiwis
1 green tea or coffee without milk
Mid-morning: (64 calories, 8 grams of fiber)
1 cup of raspberries
(306 calories, 12 grams of fiber)
1 salad with lettuce, broccoli, 8 cherry tomatoes, 1/4 medium avocado, diced and 1 tablespoon grated cheddar cheese
Accompany the salad with 1/3 of chickpeas
You can season the salad with 2 teaspoons olive oil and vinegar and a pinch of salt and pepper
(102 calories, 6 grams of fiber)
1 large pear
(550 calories, 22 grams of fiber)
150 grams of tuna
½ cup (150 g) cooked quinoa


(265 calories, 7 grams of fiber)
A cup of skim milk with 1/2 cup of oatmeal
1/3 cup raspberries or blackberries or berries
(77 calories, 1 gram of fiber)

20 grams of roasted almonds without salt
(250 calories, 8.7 grams fiber)
(125 g) diced tofu
(100 g) green beans
100 grams of tomato
You can season everything with 2 teaspoons of olive oil, spices, salt and vinegar, and garlic powder.
1 kiwi
(62 calories, 3 grams of fiber)
1 medium-sized orange
(490 calories, 9 grams of fiber)
150 gram beef steak
cup steamed broccoli
an Apple


(267 calories, 17 grams fiber)
2 skimmed yogurts
50 grams or 1/2 cup of oatmeal
1 green tea and / or a coffee without milk
(64 calories, 3 grams of fiber)
1 tea
a big apple
(344 calories, 6 grams of fiber)

1 medium bell pepper, sliced
2 tablespoons hummus (would also be worth 1 cup chickpeas)
two slices of whole wheat bread
2 cups of mixed vegetables seasoned with 2 teaspoons of olive oil and lemon juice
(95 calories, 8 grams of fiber)
2 kiwis
(439 calories, 9 grams of fiber)
150 grams of salmon
2 cups of Brussels sprouts seasoned with 1 teaspoon of olive oil, garlic powder and a pinch of salt and pepper
3/4 cup cooked quinoa


(258 calories, 4 grams of fiber)
(100 g) of fresh cheese
1 banana
1 tea or coffee without milk
(62 calories, 3 grams of fiber)
1 medium orange
(348 calories, 12 grams fiber)
1 whole wheat pancake
2 tablespoons of Hummus
1 avocado
2 cups (160 g) of vegetables such as (tomatoes, peppers, carrots, cucumber, onion) seasoned with little olive oil and salt
20 grams of walnuts
(114 calories, 3 grams of fiber)
cup of strawberries
nonfat yogurt
(170 calories, 4 degrees of fiber)
150 grams of grilled chicken
1 plate of cooked cauliflower (200 grams)


(100 calories, 6 grams of fiber)
1 green detox smoothie
(140 calories)
20 roasted and salt-free almonds
1 green tea
(400 calories and 5 grams of fiber)
1 omelette with 2 eggs
Vegetable soup
cup of applesauce
(60 calories, 2.5 grams of fiber)
1 apple
a green tea
(490 calories, 9 grams of fiber)
150 gram beef steak
salad with vegetables that you like
1 kiwi


(114 calories, 3 grams of fiber)
cup of strawberries
nonfat yogurt
1 green tea or black coffee
Mid-morning20 grams of walnuts
1 green tea
(170 calories, 8 grams of fiber)
1 fruit salad (one pear, + apple + banana)
1 low fat yogurt from wild berries
(40 calories, 2.5 grams of fiber)
An Apple
A green tea
DinnerWhatever you want, day off


If you want to sign up for the 1200 calorie diet you have to know that there are many dishes that are ideal to incorporate into this diet and not get bored of always eating the same thing.

As we have already said, the key is to eat ingredients that do not contain many calories and, always, add vegetables to your meals to increase fiber and, therefore, we are more satiated.

Here we leave you 3 ideal recipes for this diet.


At mealtime, opting for some chicken fajitas is a perfect idea for this diet. Of course: we will not take any cheese or sauces, it will be a light fajita and perfect to take care of our line.

For 1 person you will need:

  • 2 integral fajitas
  • 2 chicken breasts
  • Red pepper
  • Onion
  • Green pepper
  • Spices to taste

The first thing we have to do is clean the vegetables and then we will cut them vertically so that we have strips left. We will do the same with the chicken, we will have to cut it in the same way as the vegetables so that all the flavors are integrated.

When we have everything ready, we put the pan on the fire with a pinch of olive oil, when it is hot, we will have to start sautéing all the ingredients over medium heat. Season with salt and pepper to taste and let cook for about 10 to 15 minutes.

As soon as we have done it, we will proceed to prepare the fajitas. To do this, you can use the microwave by putting them 15 seconds at full power or turning them in a pan, round and round.

Now, place the mixture that we have prepared inside the fajitas and roll them up so that the ingredients inside do not fall out. Take advantage!


A dish that is ideal for lunch and dinner is this scrambled vegetables with egg proteins. It is very simple to make and, in addition, it is really delicious, making it perfect for your diet.

To make this recipe for 1 person you will need:

  • 2 eggs
  • 1 bottle of artichoke hearts
  • A handful of serrano ham taquitos

We will start by putting a pinch of olive oil in a frying pan and, when it is hot, we will break the two eggs and mix so that it is well broken. Immediately, we will add the artichokes broken into small pieces and the Serrano ham.

We should skip the three ingredients over medium heat and let the egg set. When it is to our liking, we put out the fire and serve. You will see how good it is!


And, of course, carbohydrates are allowed in this diet, but, as we have said, they must be whole and not exceed the amount we take. For this reason, we must avoid taking a single dish of hydrates and, failing that, they accompany another dish or are accompanied by a good salad.

To prepare this dish for 1 person you will need:

  • 80 grams of brown rice
  • Wild asparagus
  • Mushrooms
  • 2 artichokes
  • Salt and pepper

We will put a pot with boiling water and a pinch of salt. When it is boiling, we will add the brown rice and let it cook at a medium temperature and for approximately 25 minutes.

Meanwhile, in another pan we will prepare the vegetables. We recommend that you use a good amount so that the dish is tasty and delicious. We will put a pinch of olive oil and, when it is hot, we will put the clean and chopped vegetables so that they cook. Set the medium temperature so that they are done well inside and do not burn.

The best thing is that you start by putting the artichokes and the asparagus and, when they are almost done, add the mushrooms because the latter are made very quickly. When they are ready, remove them from the heat.

Strain the brown rice and place it in the pan with all the vegetables. Turn on the heat again and mix all the vegetables with the rice adding a splash of oil and seasoning to taste . Ready!


Although the 1200 calorie diet can help us lose weight effectively, the truth is that there are very few calories a day . And, this can make it difficult to continue the diet or that we become very hungry.

As we have already said, we need 1800 to 2200 calories a day, therefore, reducing so many calories a day can be harmful to our body. Some of the risks that we may suffer are:

  • Excessive hunger : We can experience a great feeling of hunger during the diet, something that can make us fall into very unhealthy “temptations”.
  • Tiredness : hunger and the low amount of calories a day we eat can make us feel faint, tired, with little energy, etc.
  • Bad mood : not being well fed can also affect us emotionally. Irritability and bad moods are frequent in diets that are strict and difficult to endure.
  • Rebound effect : spending so many weeks or months on this type of diet can make us feel hungry when we stop eating it or become so bored of eating badly that we let ourselves go. And, this, can make us catch the lost kilos very quickly.


Yes. A 1200 calorie diet can help you lose weight progressively, balanced and permanently. However, it is important that once you finish the diet, you continue eating healthy and practicing physical exercise. You should never exceed the amount of calories you need per day because, thus, you will be able to maintain yourself.

The 1200 calorie diet is an effective diet that, if you manage to do it completely, will help you achieve the weight you want in a specific time.

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