Generally speaking, women need to consume about 1800 calories per day. If they want to lose weight, they should consume 500-1000 calories less than their needs, so as to achieve a weight loss of 0.1-1 kg per week. Therefore, the 1200-calorie weight loss diet is the best low-calorie diet for weight loss. Today, I will tell you how to match this 1200-calorie weight loss diet. Tips for 1200-calorie weight loss menu servings:
In the three meals, 2 servings of staple food and 2 servings of protein for each meal; in addition, 2 servings of fruits and 2 bowls of vegetables should be eaten every day. Remember, try to use less oil cooking methods, such as: steaming, boiling, marinating, blanching, etc., and control the additional cooking oil and sugar added every day to less than 100 calories.
Simple substitution DIY
staple food
70 calories per serving
1 serving = 1/4 bowl of rice = 1/4 steamed bun = 1/2 bowl of noodles (porridge) = 1 slice of thin toast = 2~3 slices of soda cake = 1/3 corn = 1/3 bowl of red (green) beans, barley
protein
70~150 calories per serving
Skimmed, low-fat milk
1 serving = 3 tablespoons milk powder = 240CC fresh milk = 200CC yogurt
Meat, fish, eggs, beans
1 serving = meat and fish weighing about 1 tael (about the size of 3 fingers) = 8 oysters = 15 clams = 3 grass shrimps = 1 egg = half boxed tofu = 1/2 block of thick dried black beans
fruit
60 calories per serving
1 serving = 1 fist-sized fruit (eg: willow diced, peaches, small apples, Tubal) = 1/2 of a larger fruit (eg: grapefruit, big apple, Thai guava, melon) = lotus 2 fog = 1/10 pineapple = 1/6 papaya = 12 grapes (longan, small tomato) = 6 lychees (strawberry) = 1/2 banana
Vegetables
25 calories per serving
1 serving = raw weight 100 grams = cooked about 1/2 bowl = 1 large tomato
other
1 sugar cube (5 grams) = 20 calories 1 tablespoon of oil (15CC) = 135 calories
Reminder to you: the same kind of food can be interchanged, such as: 1/4 bowl of rice is equivalent to 1/2 bowl of porridge; 1/2 bowl of rice is equivalent to 1 bowl of porridge or 1/2 steamed bun… that 1 corn is equivalent to How much rice? By the way! It is 3/4 bowl of rice, so when you eat 1 more corn, it is equivalent to 3/4 bowl of rice. Remember to reduce the amount of rice for the next meal! 1200 calorie demonstration recipe, you can follow The above servings are designed as follows: breakfast (2 servings of staple food, 2 servings of protein)
Menu 1
2 pieces of toast, 240cc low-fat fresh milk, 1 tea egg
Menu 2
1 bowl of porridge, 1/2 box of cold tofu, 1/2 bowl of blanched vegetables (you can add garlic soy sauce or salt to taste) 1 marinated egg
Menu 3
1 triangular rice ball 3 level spoons of skimmed milk powder
Menu 4
1/2 steamed bun, 1 tea egg, 200cc yogurt
Lunch or dinner (2 servings of staple food, 2 servings of protein, 1 serving of fruit)
Menu 1
1/2 bowl of rice (100g), 1 roasted chicken thigh, about 1 bowl of blanched vegetables, mixed with garlic and soy sauce, 1/2 of Thai guava
Menu 2
6 dumplings, vegetable tofu soup, 1 piece of tofu, cabbage, 1 blanched green apple, can add garlic soy sauce or salt to taste 1 bowl of vegetables
Menu 3
Boiled Noodles 40 grams of noodles (about 1 bowl cooked), 1 tael of shredded chicken, 15 clams, 13 greens and grapes. Note: Add the ingredients directly after the water is boiling. Utilizing the umami flavor of clams, the ingredients do not need to be fried.
Menu 4
1 bowl of Yangchun Noodles, Luwei, 1 piece of thick black bean, 1 piece of kelp, 2 pieces of lotus mist, Note: Yangchun noodles should not be eaten with soup to remove part of the oil. Dry noodles have high oil content and cannot be ordered. Only add chopped green onion soy sauce to the lo mei and do not mix with dried meat.
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