In this article we see an example of a 1200/1250 calorie diet for a sedentary woman in her fifties , whose total metabolism is around 1700 calories per day.

This diet allows you to lose about 2/3 kilos a month, without too many problems, but as always I recommend that you ask your doctor for his opinion. And every 4 weeks to take at least a one-week break in which you eat as you like without exaggerating , so as not to slow down your metabolism and then continue the diet if necessary.

In the maintenance phase, you can make the additions that I explain at the end of the article.
It is important to try to take a walk every day of at least half an hour.

Walking has no contraindications for anyone , and is a good way to stay active.

1200 CALORIES DIET FOR OVER 50s

Breakfast, choice between:

1. Coffee with a level teaspoon of brown sugar + 180 ml of skimmed milk + 150 grams of apple / pear / kiwi / peach or red fruits which can be cooked (raw weight) or raw (depending on how much you digest it) or 100 grams of banana + 3 level spoons of All Bran or a fitness cereal bar.
2. Light tiramisu prepared with a packet of Pavesini or three wholemeal rusks or three wasa slices soaked in tea or coffee sweetened with truvia + for the filling 100 gr of skimmed Greek yogurt worked with truvia and a pinch of cinnamon + the chosen fruit in pieces and a level teaspoon of cocoa at the end + coffee or tea without sugar or with truvia.
3. Porridge obtained by cooking 30 grams of wholemeal oat flakes in 180 ml of skimmed or soy milk + the fruit chosen as in example A which can be added in cooking or cold at the last, cinnamon and a teaspoon of honey + coffee or tea unsweetened.

Snack .
150 grams of apple, peach, pear, orange, kiwi or red fruits (or strawberries, cherries) or alternatively 200 grams of melon

Lunch. Before lunch, we eat 100 grams of raw cucumber or fennel.
Sixty grams of wholemeal pasta / basmati rice / barley / quinoa / buckwheat with simple tomato sauce or simple vegetable sauce (a spoonful of sauce). More:

1. A teaspoon of oil in all for the preparations or a teaspoon of butter if we want to make a barley or a risotto.
2. 250 grams of vegetables of your choice (sautéed in a pan, grilled, etc.) or a portion of light minestrone.
3. A teaspoon of grated parmesan in the first dish or a 5 gram cube of extra dark chocolate at the end of the meal.
4. A sugar-free digestive herbal tea.

Snack. A 125-gram low-fat yogurt (0% fat) or the same mid-morning snack.