14 Keys to Reducing Overweight With Diet


Reducing the overweight with the diet is not impossible, you just have to know what are the keys that allow you to lose weight. Believe it or not, making some changes in your eating habits may be what you need to reach your healthy weight.

In this article, we'll give you some tips to help you modify your diet to reduce empty calorie intake while maintaining good nutrition.

Keys to Reducing Overweight With Diet


Keys to reducing overweight with diet



The first thing you need to do is check that you're overweight. To do this, it is important that you perform your body mass index. It is calculated by dividing the weight in kg by the square height [(weight in kg. / (height x height)].

Let's take an example: let's suppose that Maria is 1.65 m tall (5 feet 5 inches) and weighs 60 kg (133 pounds). Her BMI would be calculated: 60 / (1.65×1.65) = 22.04. In this case, her BMI would be normal. If, on the other hand, she weighed 70 kg (155 pounds), her BMI would be 25.72, i.e. she would be overweight. Let's look at the table below for information on body index mass:
  • Under 18.4 = underweight
  • Between 18,5 and 24,9 = normal weight
  • Between 25 and 29,9 = overweight
  • More than 30 = obesity

Calculate your body mass index and if you are overweight, do not miss the keys to change your eating habits presented below so you can reduce overweight with the diet.

Tips for modifying your diet



Some slight changes in your diet may be all you need to lose those extra pounds and regain the figure you always dreamed of. Take a pen and paper to make a note.

1. Choose lean cuts of meat


By buying and consuming lean cuts, you ensure that you reduce your fat intake. This is beneficial not only in terms of weight, but also in terms of your cardiovascular health. Another piece of advice? Remove visible fat before cooking.

2. Avoid eating foods high in saturated fat


We all love sausages and bacon. They are tasty but also rich in saturated fat! We know that avoiding them indefinitely is extremely difficult. That's why we recommend consuming them sporadically and moderately.

Read also: 15 Zero Calorie Foods That Help You Burn Fat And Slim Down

3. Chicken, better without skin


Are you one of those people who enjoys eating chicken skin? Well, it's time to kick the habit. Remove the skin to avoid consuming saturated fats that only give you an excess of calories!

4. Eat fish 3 times a week


Replace some of your red meat meals with fish. In this way, you will increase your intake of Omega 3 fatty acids that are very beneficial to the body and reduce the consumption of fat and calories.

5. Choose skimmed dairy products


Nutritionists advise consuming between 2 and 3 daily servings of dairy to ensure the recommended dose of calcium. It is best to opt for yogurts and skimmed milk to reduce fat intake.

6. Low-fat cheeses!

Avoid foods with saturated fats, such as whole milk and fatty cheeses.
Avoid foods with saturated fats, such as whole milk and fatty cheeses.


Who doesn't like tasty cheeses? The problem is that they tend to have a much higher level of fat. If you're trying to lose weight, choose low-fat cheeses like ricotta, mozzarella, feta or fresh. Of course, you can eat fatty cheeses moderately and sporadically.

7. Include eggs in your diet


In the past, eggs were notorious because they were thought to increase bad cholesterol. Today, it has been proven that the egg provides protein of high biological value and it is recommended to consume it several times a week, always opting for its varieties cooked or passed through water.

8. Eat cereals, pulses and tubers every day.


These foods should be included in weight loss diets as they provide mainly complex carbohydrates. This component helps to restrict appetite by providing a longer-lasting feeling of fullness. If possible, choose whole-grain varieties for a higher fiber intake that will help you avoid constipation.

9. Say goodbye to pastries and sweets


Cakes, croissants and sweets do not provide your body with nutrients. They are one of the main foods to limit to reduce overweight with the diet and, for this reason, are at the top of the food pyramid. Choose fruit bread instead.

10. Water as a favorite drink

Water as a favorite drink
Water should be your favorite drink compared to soft drinks or juices.


Did you know that soft drinks and sugary drinks only provide the body with empty calories? As you read, drinking a soda didn't whet your appetite, even if you're taking in calories!

11. Olive oil instead of butter


Olive oil is a healthy fat that should be present in most of your meals. Leave the butter in the supermarket! Its caloric intake is much higher and we are also talking about saturated fats.


Discover: Ketogenic Diet Guide For Beginners

12. Vegetables and fruits every day


The basis of your diet should be fruits and vegetables. They provide your body with all the necessary nutrients with a low calorie index. Prepare a variety of dishes to satisfy your appetite, you'll see how you lose weight!

13. Includes nuts


In a moderate way, you can include nuts in your salads, as they increase the feeling of satiety. We insist on moderation as they are very caloric and should not be abused.

14. Choose well the cooking of your food


Grilled, baked or papillote cooking methods need little fat to work and, for this reason, they should be your choice. Forget fried foods, sauces and batters, at least in the usual way!

Reducing weight with diet is possible as long as you are willing to change some bad eating habits. Of course, the ideal is to combine a healthy diet with regular physical exercise. Consult your doctor for advice appropriate to your calorie needs, age and fitness level.

Lemon and Pineapple Water To Detoxify and Burn Fat


We share our recipe for lemon and pineapple water to detoxify; it has a secret ingredient that will give you excellent results.

Lemon and Pineapple Water To Detoxify and Burn Fat


If you are looking for alternatives to help you stay healthy, we will tell you how to prepare lemon water and pineapple to detoxify, which will give you excellent results.

Spring is just around the corner and you're sure to want to wear a figure of impact on your next vacation, so it's time to apply detox. Don't waste any more time on pretexts.

This detox water will help you burn fat effectively, because it also combines the power of a secret ingredient that you will add to the preparation: ginger, here we share five ways to lose weight with lemon and this root that perhaps you did not know.

Here we share the recipe for this lemon water and pineapple to detoxify:


Ingredients


  • 1 liter of water 
  • Pineapple chunks
  • 1 small piece of ginger 
  • Juice of six lemons

Preparation mode 


  1. Mix water, pineapple, ginger and lemon, then bring to a boil in a saucepan for 20 minutes. 
  2. Once ready, allow the liquid to cool to room temperature and then leave in the refrigerator for two hours.


We recommend drinking this water throughout the day. Its diuretic properties will help you say goodbye to fat and fluid retention.

An additional advantage is that lemon and ginger will help strengthen your immune system.

Lemon and Pineapple Water To Detoxify and Burn Fat


These detox drinks can also be useful for you. However, you must combine all of these recipes with discipline and perseverance to give you excellent results.

Best Exercises to Reduce Belly Fat and Waist


Belly and waist are the areas of the body more complicated to work, but with these exercises you will achieve very favorable results.

Best Exercises to Reduce Belly Fat and Waist
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Whenever the holiday season arrives, we tend to be very concerned about wearing a slim and attractive body, because we want to look nice in that bathing suit that we like so much.

To get your body in shape is not a task of a few days, because to achieve it we must follow an eating plan and also do some exercise routine to reduce belly fat and waist, like those presented below.

The area of the abdomen is one of the most difficult to get in shape, because it is made up of very short muscles that burn few calories, in addition it is an area in which fat accumulates very easily due to our sedentary lifestyle and poor body posture.

There is a study that states that exercise provides a better mood than money. So cheer up once and for all to activate yourself, because the benefits will be many.

We recommend the following exercises, for which you will only need a yoga mat:


Legs Elevation

Lying on your back, with your back straight, place your hands with your palms facing the floor under your hip.

Raise one of your legs to 90 degrees to your back, then lower it, but do not allow it to touch the floor again. Now it is the turn of the other leg, insert both in two sets of ten repetitions for each leg, you must never bend them.



Reverse Bicycle

Do you remember the exercise of pedaling lying down? Well, this is very similar, it's just different in the way you move your feet.

Lying on your back, and with your hands as in the previous exercise, pedal backwards, like making a circle with your feet. Count ten repetitions for each leg.



Knees to Chest

In the same position, flex your knees together until they reach your chest. Don't worry if you don't make it in the beginning, don't force yourself. Once you have brought them as close as possible to your chest, stretch and repeat. Do 10 repetitions in total.



In addition to these exercises, we recommend you eat a healthy diet, take into account this list of foods you must eat to get rid of the belly.

Spirulina to Lose Weight and Avoid Fatigue


Spirulina allows you to lose weight, as it serves as a dietary supplement for other protein sources such as meat and egg.

Spirulina to Lose Weight and Avoid Fatigue


Spirulina an algae that has existed on our planet for 3.5 billion years. This organism is capable of converting carbon dioxide into organic matter while giving off oxygen to the water in which it lives.

Its bluish green color is characteristic and allows us to identify it as that cyanobacteria that serves to lose weight and avoid fatigue. In ancient times, this seaweed was initially consumed by Aztecs and Mayans.

Health and nutrition specialists around the world recognize its high content of proteins and essential fatty acids infrequent in the Mexican diet (as is the case of gamma linolenic acid or GLA), in addition to many other nutrients, which makes it a great ally of our health.

Because it contains between 55 percent and 70 percent of very high-quality proteins, which also have the advantage of being rich in essential amino acids that the body can not manufacture, and in particular leucine, an important amino acid for protein synthesis at the muscle level.

These proteins are, besides everything, very easy to digest, so they are recommended for people whose intestine has difficulty absorbing nutrients.

In this way the spirulina allows you to lose weight, as it serves as a food supplement from other protein sources such as meat and egg.

Spirulina represents an exceptional source of iron and magnesium, something rare in foods of vegetable origin, so these algae are highly recommended foods in vegetarian diets, these same properties make it an ideal food to be consumed to avoid chronic fatigue or fatigue that does not have a very clear origin.

We recommend consuming it in green juices that mix pineapple, guava and orange juice, much better if it is during breakfast.

SEE ALSO: How To Make A High Protein Breakfast

In order to increase the benefits of spirulina, we also recommend walking, an exercise that activates your metabolism and helps you lose more weight than the gym.

Avocado and Egg for a Rich and Healthy Weight Loss


Two foods high in protein, help control hunger, a rich breakfast of egg and avocado helps a lot to lose weight.

Avocado and Egg for a Healthy Weight Loss


When we enter a healthy lifestyle trying to lose weight, within our food list we ask if we can eat avocado or egg, the truth is that if and combined help a lot in the process.

There are those who have satanized this two foods, the avocado with egg to lose weight is very rich and healthy, very practical especially for breakfasts.

The avocado does have fat but vegetable which is much more digestible for the body and this fruit helps a lot to satiety and lower the BMI (body mass index).

The eggs are high in high quality protein, contains at least 78 calories per unit and especially is the yolk that has many nutrients.

Experts have noted that eating foods rich in protein decreases appetite, we feel satiated, combined with avocado will be a very complete meal.

This will allow you not to give up so quickly other foods, are more recommended in the morning that is just the time that is given the most complete meal and that fills us with energy for the rest of the day.

Well they say that love is born out of sight and in social networks it seems a fashion to see this type of food overly appetizing, a toasted bread with avocado and boiled eggs is delicious.


toasted bread with avocado and boiled eggs


Antioxidants help slow aging, avocado is rich in vitamins A and E and it is good to eat daily for this .

If we exercise the egg helps in the acceleration of the metabolism and the avocado also does its part, a high protein diet helps convert fat into energy.

There are many studies on how to include the egg and avocado in the diet, of course both should be consumed in moderation in the end everything in excess causes the opposite effect.

Men have a very different metabolism than women, but in the end these foods will have the same effects on your body.

The way to prepare them are various, boiled eggs, starred, steamed, place the avocado as a bed on a wholemeal bread for example or handle it as an accompaniment, always try to include vegetables for greater digestion.

Fried Egg and Avocado Toast


This is an informative article, it is always good to approach to seek advice, the body is intelligent and knows how to take from each product the best nutrients, avocado and egg ideal for you who want to lose weight, talk restrictions or moderation in case of having certain diseases that the doctor will indicate.


SEE ALSO: Lose Up To 10 Pounds In One Week With Egg Grapefruit Diet


One hundred grams of avocado a day that corresponds to a quarter of this is what is recommended daily.

Keto Almond Flour Bread Recipe


Butter it and you'll think you're eating real bread! This keto bread is crispy on the outside and soft on the inside. You already know what to do with the bread. You can taste it warm and fresh from the oven or freeze it and toast it to perfection.

Keto Bread Recipe


Ingredients

  • 300 ml (150 g) almonds flour
  • 5 tbsp (40 g) powdered psyllium husks
  • 2 tsp. baking powder
  • 1 tsp. sea salt
  • 2 tsp. apple vinegar
  • 225 ml boiling water
  • 3 egg whites
  • 2 tbsp (20 g) sesame seeds (optional)


Instructions

Preheat oven to 350°F (175°C). Mix dry ingredients in a bowl.

Bring the water to a boil and add it, along with the vinegar and egg whites, to the bowl, mixing it all with a hand blender for about 30 seconds. Do not stir the dough too much: the consistency should resemble moulding paste.

Moisten your hands and assemble 4 or 8 pieces of bread with the dough. You can also assemble the bread for use on hot dogs or hamburgers. Place on a greased baking sheet.

Bake on a bottom rack in the oven for 50-60 minutes, depending on the size of the bread. They will be ready when you hear a hollow sound by tapping the base with your finger.

Serve with butter and ingredients of your choice. Store in the refrigerator or freezer.

Troubleshooting

Do your breads take on a medium purple color? This can happen with some psyllium peel marks. Try another brand.

Keto Almond Flour Bread Recipe

Low-Carb Keto American Pancakes Peanut Butter Recipe


When you think of a low-carb diet, you immediately imagine that you will never again have a delicious American pancakes for breakfast.

Entering a low-carb diet does not mean depriving yourself of the foods you like, but rather learning to cook based on the new diet you are adopting.

Low Carb American Pancakes Peanut Butter Recipe


This recipe is made with peanut butter, so if I'm sure you're going to love it.

Ingredients


  • 4 tbsp. Whole Cream
  • 4 tbsp. Flaxseed Flour
  • 2 eggs 
  • 2 tbsp. peanut butter
  • 2 tablespoons of Maple Syrup
  • 1/2 tsp. baking soda
  • 1 tsp. butter

Toppings:

  • 2 tsp Strawberry Jam WITHOUT SUGAR


The Preparation

1. Mix 2 tablespoons of peanut butter, 2 tablespoons of maple syrup and 2 tablespoons of eggs.

2. Start beating it, until the peanut butter is completely dissolved, finally add the 4 tablespoons of whole cream.

3. Add 4 tablespoons of flaxseed flour and 1/2 tablespoon of baking soda.

4. Cover the frying pan with butter and a medium-high flame. Once the pan is hot, add the mixture to make the American pancakes,

Once small dots form at the top, we turn it over and serve it.

5. Finally we serve all the American pancakes.


SEE ALSO: Keto-Friendly Pizza Crust Recipe


I hope you enjoy this recipe, it is quite rich and helps us meet our goals of eating a ketogenic or low-carb diet.

Low-Carb Keto American Pancakes Peanut Butter Recipe

1200 Calorie Diet Plan Menu (Weekly Menu)


You will be surprised to find that this diet, despite its low calorie value, is not a starvation diet. It is designed so that people who usually have a low calorie ration, as a result of their morphology or eating habits, may lose weight.

1200 Calorie Diet Plan Menu (Weekly Menu)

 This type of diet is very restrictive and should not be chosen lightly, as it runs the risk of not satisfying all the nutritional needs of your body. That's why you should first calculate your basal metabolic rate and then choose your diet without excessively cutting calories.

Keep in mind that a diet should never have fewer calories than your basal metabolism.

After making the calculations, if it is within the recommended values, then go ahead!

This diet of 1200 calories per day is varied and includes all kinds of foods, but obviously containing so few calories the amount of food is not excessively generous, although you will not necessarily go hungry.

1200 CALORIE DIET PLAN, MENU FOR DAY 1



Breakfast: Coffee with milk, juice, toast with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Butter (10 gr.)
  • Jam (with sugar) (20 gr.)


Breakfast should cover at least 20 % of calorie requirements. Have a cup of coffee with skimmed milk, a fruit juice and prepare yourself a toast of bread with butter and jam.

Mid-morning: Yogurt.


  • Skimmed yogurt (125 ml.)


Tip: Milk can be replaced by dairy products. For example, 250 g milk = 2
yogurts = 50 g ball cheese = 125 g cottage cheese.

Lunch: Macaroni with the four cheeses and fried egg with ratatouille.


  • Macaroni with 4 cheeses (60 gr.)
  • Ratatouille (150 gr.)
  • Egg (50 gr.)
  • Bread (30 gr.)


Like all pasta, macaroni have a high carbohydrate content. Prepare a bechamel sauce to which Parmesan cheese, Gouda, Emmental and Roquefort must be added. Put macaroni cooked in a baking dish, add the bechamel sauce and put them to gratin; garnish them with chopped parsley. Take a fried egg with ratatouille as a second course.

Snack: Fruit


  • Bread (30 gr.)
  • Apple (200 gr.)


Remember that foods of vegetable origin, such as fruits and vegetables, must be very well represented in a balanced diet, as just over half of the total. of the energy of the diet, has to be provided by these foods.

Dinner: Vegetables, fish and fruit.


  • Spinach (100 gr.)
  • Boiled potato (60 gr.)
  • Cooked fish (80 gr.)
  • Pear (150 gr.)
  • Bread (30 gr.)


Fish is a food equivalent to meat that is very easily digested. Its value and the satiety it produces to those who consume it is related to its fat content.

Prepare the cooked fish with sliced potatoes, garlic, onion and parsley. Sauteed spinach with oil and garlic. For dessert a pear.


1200 CALORIE DIET PLAN, MENU FOR DAY 2


Breakfast: Milk with cereals and juice.


  • Uht skimmed milk (160 ml.)
  • Breakfast cereals (rich in fiber) (40 gr.)
  • Orange (juice) (200 ml.)


In fruit juices, although a component of great interest is eliminated: the fiber (contained in the skin and pulp), we still maintain their nutritional values, they are also very pleasant and easy to take.

Mid-morning: Fruit.


  • Tangerine (90 gr.)


Fruits for their composition in nutrients (carbohydrates, vitamins, minerals, water and fiber) are especially recommended.

Lunch: Soup and fish. A yogurt.


  • Vegetable soup (200 gr.)
  • Turbot in the oven (70 gr.)
  • Potato (80 gr.)
  • Bread (30 gr.)
  • Skimmed yogurt (125 ml.)


Vegetable soup is a dish that offers a good supply of carbohydrates, vitamins, minerals and fiber. Prepare a vegetable soup and a baked turbot (with onion, parsley, butter, breadcrumbs and wine). You can add a potato to the stew. For dessert yogurt.

Snack: Fruit.


  • Apple (200 gr.)


Dinner: Chard with potatoes and tuna cannelloni. Fruit.


  • Chard (150 gr.)
  • Boiled potato (80 gr.)
  • Cannelloni with tuna (100 gr.)
  • Kiwi (80 gr.)
  • Bread (30 gr.)


Cannelloni are always liked by everyone. It is also an interesting dish due to its contribution to carbohydrates, proteins and calcium (when accompanied by bechamel and cheese).

Prepare tuna cannelloni. Once cooked the chard and potatoes season them with oil and lemon or vinegar. For dessert kiwis.

1200 CALORIE DIET PLAN, MENU FOR DAY 3


Breakfast: Milk and toast with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Jam (with sugar) (20 gr.)
  • Butter (10 gr.)


Drink a glass of coffee with skimmed milk and a slice of bread with butter and jam.

Mid-morning: Fruit


  • Orange (200 gr.)


Eating at mid-morning is an energy supplement to be able to perform well until mealtime is healthy, but should not be excessive.

Take an orange at mid-morning.

Lunch: Green beans with boiled potatoes and sea bream. A yogurt.


  • Green bean (160 gr.)
  • Sea bream (100 gr.)
  • Boiled potato (80 gr.)
  • Skimmed yogurt (125 ml.)
  • Bread (30 gr.)


The green beans with potatoes are a vegetable dish with a good supply of carbohydrates, vitamins and fiber. Once cooked, line them with oil and lemon. Cook the fish on the back (grilled with garlic and chili peppers). For dessert a yogurt.

Snack: Fruit


  • Pear (150 gr.)


The snack, like the mid-morning snack, should be an energy intake, appropriate to the age and activity level and objectives of each person.

Dinner: Cream of zucchini and spaghetti with clams. Fruit.


  • Cream of zucchini (200 gr.)
  • Spaghetti with clams (80 gr.)
  • Melon (200 gr.)
  • Bread (30 gr.)


The pastas allow multiple preparations, as a base for a dish provide carbohydrates of slow absorption, calcium and vitamins of the B group.

1200 CALORIE DIET PLAN, MENU FOR DAY 4


Breakfast: Infusion, juice, cheese, toast and jam.


  • Bread (30 gr.)
  • Burgos cheese (30 gr.)
  • Marmalade (with sugar) (20 gr.)
  • Orange (juice) (200 ml.)


Tip: It is estimated that a varied diet can provide approximately 1 - 1.5 liters of water; the rest should come from other beverages.

Mid-morning: Fruit


  • Orange (200 gr.)


It is important to take into account the fiber found, both in the skin and in the pulp of fruits, as it facilitates intestinal transit and delay the absorption of sugars.

Lunch: Lentils and sole with steamed potato. A yogurt.


  • Stewed lentils (200 gr.)
  • Sole (100 gr.)
  • Boiled potato (80 gr.)
  • Skimmed yogurt (125 ml.)
  • Bread (30 gr.)


Stewed lentils are a rich dish of legumes, which will provide us with proteins of vegetable origin and a high content of iron and calcium. For the second course, have a grilled sole with a steamed potato. For dessert a yogurt.

Snack: Fruit.


  • Pear (150 gr.)


In the fruits, the distinctive characteristics of this group of foods are the contribution of water, vitamins, minerals and fiber.

Dinner: Vegetables and asparagus scrambled eggs.


  • Broccoli (100 gr.)
  • Fresh green asparagus (80 gr.)
  • Egg (50 gr.)
  • Bread (40 gr.)
  • Peach (150 gr.)


SEE ALSO: How to Perform a Complete Body Detoxification Step by Step in 7 Days

1200 CALORIE DIET PLAN, MENU FOR DAY 5


Breakfast: Milk and toast with jam and cheese.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Burgos cheese (30 gr.)
  • Jam (with sugar) (20 gr.)


The absence of breakfast or an insufficient breakfast conditions a low yield.

Mid-morning: Fruit


  • Apple (200 gr.)


The ripening process converts the starch from the vegetables into simple sugars. This way the ripe fruits will always be more digestive.

Lunch: Garlic mushrooms and tuna Marmitako. Fruit.


  • Mushrooms with garlic (80 gr.)
  • Marmitako of bonito (150 gr.)
  • Banana (200 gr.)
  • Bread (30 gr.)


The Marmitako, although little known in some regions, is very interesting for its contribution in animal protein and some vegetable, iodine, vitamins and carbohydrates complex or slow absorption.

Snack: Skimmed milk.


  • Uht skimmed milk (160 ml.)


The composition of milk, rich in protein of very good quality, calcium, vitamin A and complex B, makes it especially interesting in the growing season, and in special physiopathological situations (pregnancy and lactation).

Dinner: Vegetable stew and hake with potato. Fruit.


  • Vegetable stew (150 gr.)
  • Boiled potato (50 gr.)
  • Fresh hake (100 gr.)
  • Bread (30 gr.)
  • Mandarin (90 gr.)


Hake is a food that always feels good, has a good content of protein and calcium.

1200 CALORIE DIET PLAN, MENU FOR DAY 6


Breakfast: Coffee with milk and bread with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Butter (10 gr.)
  • Jam (with sugar) (20 gr.)


Mid-morning: Fruit.


  • Orange (200 gr.)


Remember that within the amount of fruit we should take throughout the day, is that at least one of them is a citrus fruit.

Lunch: Paella and mixed salad. Fruit.


  • Homemade Paella (150 gr.)
  • Mixed salad (160 gr.)
  • Banana (200 gr.)
  • Bread (40 gr.)


Paella is an example of nutritional balance. It presents products of animal and vegetal origin that allow to obtain proteins of high value, vitamins, mineral salts, carbohydrates, etc...

It is a basic dish in itself, accompanied only by a varied salad and a fruit, which will provide an excellent menu.

Snack: Yogurt.


  • Fruit yogurt (skimmed) (125 ml.)


Dairy products have the advantage of presenting calcium in absorption conditions far superior to other foods.

Dinner: Cauliflower cooked with potato and monkfish in green sauce. Fruit.


  • Cauliflower (100 gr.)
  • Boiled potato (80 gr.)
  • Monkfish (80 gr.)
  • Kiwi (80 gr.)
  • Bread (30 gr.)


The Mediterranean diet is suitable for the prevention of cardiovascular diseases.

1200 CALORIE DIET PLAN, MENU FOR DAY 7


Breakfast: Milk and toast with butter and jam.


  • Uht skimmed milk (160 ml.)
  • Bread (30 gr.)
  • Butter (10 gr.)
  • Jam (without sugar) (20 gr.)


The milk can be whole or skim because its calcium content is the same (but its calories are not).

Mid-morning: Fruit


  • Pear (150 gr.)


Lunch: Artichokes and squid with white rice. Fruit.


  • Artichoke (200 gr.)
  • Squid in ink with white rice (70 gr.)
  • Mandarin (90 gr.)
  • Bread (40 gr.)


The squid is a fish without bones. Squid has a high protein content, also provide calcium. Rice, like pasta, is a very good source of interesting carbohydrates.


SEE ALSO: Carbohydrates in a Diet, Good or Bad for You


Snack: Yogurt


  • Skimmed yogurt (125 ml.)


Dinner: Grilled vegetables and sardines with tomato. Fruit.


  • Stuffed aubergines (150 gr.)
  • Sardines (100 gr.)
  • Tomato (100 gr.)
  • Peach (150 gr.)
  • Bread (40 gr.)


The sardine is an oily fish with a good supply of calcium, phosphorus, vitamins and magnesium.