不挨饿，1200卡路里的饮食

为了确保1200个卡路里不会离开你饿，创造一份膳食计划，提供您所需要的营养。

每个身体是不同的，没有你所需要的是健康的单独查看，饮食会成为问题。例如，2015 - 2020年膳食指南的美国人suggests that women in their 20s should eat between 1,800 and 2,000 calories a day. And then, you also have to take your physical activity level into consideration. The more active you are, the higher your caloric needs.

请确保您的身体得到足够的卡路里 - 否则，就不会很好地发挥作用。如果你想瘦下来，看看研究的的2014年3月发行研究杂志医学科学院，which states that limiting calories is an effective way to lose excess weight and keep it off.

The most common recommendation for weight loss is to consume about 1,200 calories a day, as noted in a November 2014 review published in the营养学和代谢。打破这些热量成小餐点和小吃。一个简单的方法就是吃三300卡路里的餐点和三个100卡路里的零食，每天。

有几种不同的方式来打破这些1200卡路里的热量，而这一切都取决于你的喜好。您可以在300个100卡路里的热量做三餐和三次加餐，分别。或者，也许你更喜欢2 350卡路里的餐点和五个100卡路里的零食。

Skipping meals may seem like an easy way to reduce calories, but it can backfire. A small study with 57 participants, which was published in the August 2015 edition of the journal肥胖，表明高蛋白早餐支持减肥。富含蛋白质的饭会让你感觉更充分不再，在当天晚些时候降低你的热量的渴望。

如果你仍然想吃一餐，replace your lunch with a snack。限制你的热量的东西时要避免 - 大型餐可以耗尽你的精力，影响消化。

但是你决定分手你的膳食，重要的是获得能量和营养你的身体需要。而这并不仅仅意味着消耗足够的蛋白质。

为了获得最大的小吃和餐点的，你需要知道什么是均衡的饮食模样。否则，你可能缺少必需的营养物质，你的身体需要的功能。

The Dietary Guidelines for Americans states that higher intakes of fruits and vegetables are imperative to a healthy diet. The Guidelines recommends the consumption of whole grains, while acknowledging a lack of consistency among whole grains that requires individual consideration.

对于乳制品，低脂肪是你最好的选择。虽然膳食指南指出需要高蛋白质摄入，它警告说，不要让来自肉类和蛋类过多的蛋白质。

So, as you plan out the meals for your diet, think about the nutritional value of each of the components you're adding. You should be packing your meals full of nutrient-dense foods since they'll have minimal calories. The great thing about nutritionally dense food is it helps keep you full longer than empty calories like added sugars.

美国膳食指南建议you eat vegetables from all five categories. So your diet should be rich in green, red and orange vegetables; legumes like beans and peas, starches and others. While the Dietary Guidelines says you should get vegetables from each of the five groups, there aren't any requirements on the form. You can eat them canned, cooked or raw.

Make sure you're eating at least 2 1/2 cups of vegetables a day. You don't need to have that much of each category. Rather, fill that 2 1/2 cups with vegetables from each group, selecting foods like broccoli, red leaf lettuce, carrots, lentils and cauliflower.

The goal is to mix your vegetables up with each of your meals or snacks. This way, you'll get enough fiber, potassium and vitamin A, B, C and E, among other nutrients.

有关添加蔬菜每餐的伟大的事情是，他们不占用大量的热量。所以，你会营养尽显你的身体，它需要同时还留下自己的空间更多的食物以后。

阅读更多：18种最营养的蔬菜

Another cornerstone of a healthy diet is getting enough fruits. Again, fruits provide essential nutrients that support the proper functioning of your body. And your body can always use more fluids. Of course, you may want to stick to juices that are 100 percent fruit to avoid empty calories.

该膳食指南建议美国人吃大约每天2杯，水果。应当指出的是，所有的这些建议是基于2000卡路里的饮食。所以，你会发现，你必须填补低热量水果，以满足这一标志。最重要的是能够满足你的营养需求。

It doesn't matter if the fruits are canned, frozen or fresh. Note that one cup of 100 percent fruit juice is equal to a cup of fruit, though it may have too many calories. Instead, focus on eating a couple of cups of fruits likegrapefruit，watermelon和蓝莓。

阅读更多：The 10 Healthiest Fruits and Vegetables

粗粮是健康的，但限制你的精制谷物，如早餐麦片的消费是必要的。这些都是在卡路里和添加糖高。当然，如果细化晶粒是你不想放弃一些东西，让你的小吃之一的服务应该没问题。

布朗或野生稻和燕麦粥是两个healthy whole-grain choicesthat pair well with meals and don't add too many calories. You can try oatmeal for breakfast with blueberries and a hard-boiled egg on the side. That will get you the grains and fruits you need without a lot of calories.

While you may be tempted to cut grains completely, they are a good source of fiber, iron and zinc. The Dietary Guidelines for Americans only requires 6 ounces of grains a day, so they should be easy to incorporate into your diet. Enjoy them as a snack, sprinkle them over salads or use them in homemade desserts.

乳制品的最佳类型是脱脂或1克％的脂肪，根据美国人饮食准则。如果你有乳品敏感性，有与你可能从乳制品缺少营养强化豆浆饮料。或者，如果你的敏感者是乳糖为主，无乳糖牛奶是可用的。

What you need most from dairy foods is calcium and vitamins A, B and D. To ensure you're getting enough, the Dietary Guidelines recommends 3 cups a day.非脂肪牛奶一杯刚刚101卡路里的热量。考虑到这一点，你可以考虑补充这些营养成分和限制你乳制品摄入量每日2杯。

As you're aware, milk isn't the only form of dairy. Cheese may be higher in calories due to its fat content, but nonfat Greek yogurt is a great option. It can provide the nutrients you need at a minimal caloric cost.

蛋白质是典型的什么1200卡路里的饮食应重点。和瘦肉的蛋白质来源可能量与热量最少的最佳来源。但是，与任何食品集团，你的身体有特殊需求。

你的身体需要至少0.8克每一天每公斤的蛋白质，根据的2016年3月发表的一项研究食品和功能。If a majority of that comes from meat, it needs to be lean. Otherwise, stick to half meat and half nuts, seeds and soy products. Protein contains the wide variety of B-complex vitamins you need, along with other necessary nutrients like iron.

要坚持1200个卡路里不挨饿，你需要得到推荐量这些食物组。如果由于某种原因，你不能打一个目标，这些群体之一，它跟你的医生与缺少营养物补充你的饮食的关键所在。并获得所有这些在1200卡路里饮食的唯一途径是选择营养丰富的食物。