Keto Dieting: Understanding Carb Intake Within 1200 Calories

A 1200-calorie keto diet is a highly restrictive diet that aims to put the body into a metabolic state called ketosis, where the body becomes more effective at burning fat and can promote faster weight loss. The diet typically allows for less than 50 grams of carbohydrates per day, with some sources recommending less than 21 grams of net carbs per day, or less than 130 grams of daily carbs. The diet is high in protein and fat, with protein sources including meat, fish, and eggs, and fat sources including nuts, seeds, and oils. The number of carbohydrates and calories a person needs per day on a keto diet will vary depending on their activity level and personal size.

What to eat on a 1200-calorie keto diet

A 1200-calorie keto diet is a restrictive, high-protein, and low-carb eating plan that can help with weight loss. The diet typically allows for less than 50 grams of carbohydrates per day. Here is a list of foods that can be consumed as part of a 1200-calorie keto diet:

Dairy:

• Full-fat natural/plain yoghurt, cheese, butter, and cream.
• Avoid milk, ice cream, non-fat, and sweetened yoghurt.

Nuts and Seeds:

• Macadamia, almonds, chia seeds, pecans, flax seeds, walnuts, pumpkin seeds, and peanuts.
• Avoid cashews and sweetened or chocolate-covered nuts.

Meat:

• Chicken, grass-fed beef, organ meats, pork, and turkey.
• Avoid processed and breaded meats.

Vegetables:

• Asparagus, broccoli, cauliflower, onions, celery, eggplant, leafy greens, mushrooms, tomatoes, and peppers.
• Avoid starchy vegetables like butternut squash, corn, potatoes, sweet potatoes, and pumpkin.

Oils:

• Avocado, coconut, olive, and sesame oils.
• Avoid processed vegetable oils and margarine.

Fruits:

• Raspberries, blackberries, and strawberries.
• Avoid fruits with high carbohydrate content.

Fish:

Herring, mackerel, and wild salmon.

Condiments:

• Fresh or powdered condiments.
• Avoid pre-made condiments with added sugar.

Beverages:

• Almond or flax milk, bone broth, unsweetened teas, and coffees.
• Avoid sugary alcoholic drinks, beer, soda, and fruit juice.
• Breakfast: Classic bacon and eggs (35 grams of bacon and 2 eggs).
• Lunch: Lettuce and ham sandwich (2 slices of cheddar cheese, 2 slices of deli ham, 2 slices of lettuce, and 2 tablespoons of mayonnaise).
• Dinner: Zucchini pasta (2 large spiralized zucchini, 1 cup of spinach, 2 tablespoons each of olive oil and butter, 1/4 cup each of Parmesan and feta cheese, 5 cloves of garlic, 10 kalamata olives, and salt and pepper to taste).
• Snack: Keto cheese chips (200 grams of cheddar or provolone cheese and 1/2 teaspoon of paprika powder).

Total calories for the day: 1,183

How to calculate your macronutrient needs

The key to succeeding on a ketogenic diet is to eat the right amount of daily calories in the right proportions of fat, protein, and carbohydrates, also known as macronutrients. The keto diet is rooted in controlling macronutrients to transition the body into a metabolic state called ketosis, which encourages the body to burn fat more effectively and potentially promotes faster weight loss.

To calculate your macronutrient needs, you can use a keto macro calculator, which will help you determine your optimal intake of carbs, fat, and protein to reach your weight goal. Here is a step-by-step guide on how to use a keto calculator:

Step 1: Enter Your Details

Input your gender, age, height, and weight. These details are essential for calculating your basal metabolic rate (BMR), which is the amount of energy your body spends at rest. The keto calculator uses the Mifflin-St. Jeor Formula, one of the most accurate formulas, to determine your BMR.

Step 2: Enter Your Activity Level

Your physical activity level (PAL) measures how much energy you spend daily when active. The calculator combines your BMR and PAL to find your total daily energy expenditure (TDEE), or the number of calories your body burns in 24 hours.

Step 3: Calorie Intake Goal

Here, you can choose whether you want to maintain, lose, or gain weight by selecting a calorie deficit or surplus. For example, a 10% calorie deficit will help you lose weight, while a 10% calorie surplus will help you gain weight.

Step 4: Advanced Fields (Optional)

If you're using a specialized calculator, you may need to enter additional details such as body fat percentage, protein ratio, and total carb intake. These fields help determine your lean body mass and contribute to a more accurate estimation of your TDEE.

By following these steps and inputting your information, you can use a keto macro calculator to calculate your macronutrient needs and create a personalized keto meal plan to help you reach your weight and health goals.

It is important to note that before attempting any new diet, you should consult your healthcare provider to ensure it is safe and appropriate for you.

How to meal prep for a keto diet

Meal prepping is a great way to ensure you stick to your keto diet. Here's a step-by-step guide on how to meal prep for a keto diet:

Choose Recipes for Batch or Bulk Cooking:

Decide on a few keto-friendly recipes that you want to prepare in large batches. Alternatively, you can bulk prep individual ingredients and combine them later. For example, cook 2-3 keto proteins and low-carb veggies, then mix and match throughout the week.

Make a Grocery List:

Before heading to the store, check your pantry and make a list of what you need. Some keto-friendly foods to include are:

• Full-fat natural yogurt, cheese, butter, and cream
• Nuts and seeds (macadamia, almonds, chia seeds, walnuts, etc.)
• Lean meats (chicken, grass-fed beef, turkey, etc.)
• Low-carb vegetables (asparagus, broccoli, cauliflower, leafy greens, etc.)
• Healthy oils (avocado, coconut, olive, sesame)
• Eggs
• Fish (herring, mackerel, wild salmon)

Mise en Place:

A French term meaning "everything in its place," mise en place is key to successful meal prep. After shopping, organize your kitchen and ingredients before starting to cook. Pre-wash and cut veggies, marinate proteins, and make/prepare sauces and seasonings.

Cook and Portion:

Choose a specific day to cook and portion your meals. Some keto recipes to try are:

• Easy Cheese and Vegetable Frittata
• Bacon Chips and Dip Keto Bento Box
• Stuffed Chicken Breast with Spinach and Cheese
• Garlic Butter Steak Bites
• Shrimp Alfredo with zucchini noodles
• Low-Carb Cauliflower Mac n' Cheese
• Thai Turkey Larb with Avocado
• Keto Avocado Toast

Invest in Quality Meal Prep Containers:

Find containers that suit your needs, such as those with dividers for individual meals or larger containers for meal-prepped ingredients.

Meal prepping for a keto diet can be time-consuming, but it's worth it to stay on track with your dietary goals. Remember to be creative, plan ahead, and adapt recipes to your personal taste and preferences.

The benefits of a keto diet

The keto diet has been around for almost 100 years, initially used in medicine to treat illnesses such as drug-resistant epilepsy. In recent years, it has gained popularity as a weight-loss strategy.

The keto diet is highly restrictive of carbohydrates, relying on protein and high-fat contents to keep people going throughout the day. Typically, keto dieters aim to eat less than 50 grams of carbohydrates per day. This restriction of carbohydrates puts the body into a metabolic state called ketosis, which encourages the body to become more effective at burning fat and can promote faster weight loss.

Weight Loss

As mentioned, the keto diet is an effective way to lose weight. By reducing carbohydrate intake, the body converts fat into ketones, which are released into the bloodstream. This process, known as ketosis, allows the body to break down and use stored fats for energy, helping to burn fat faster.

Improved Heart Health

Despite being a high-fat diet, keto can lead to a reduction in 'bad cholesterol' (low-density lipoprotein) and an increase in 'good cholesterol' (high-density lipoprotein), thereby reducing the risk of heart disease and complications.

Cancer Treatment Support

The keto diet may provide certain kinds of relief to cancer patients. Some studies have shown that ketogenic diets can reduce tumour growth and improve survival rates in animal models of various cancers. In human patients with advanced-stage malignant astrocytoma, a calorie-restricted keto diet coupled with normal treatments reduced tumours by 21.8%. The keto diet has also been found to improve cancer patients' emotional functioning and insomnia.

Improved Skin

The keto diet can help reduce the appearance of acne. By significantly decreasing the consumption of refined carbohydrates, the diet may help balance gut bacteria and reduce blood sugar levels, which can, in turn, reduce acne symptoms.

Polycystic Ovary Syndrome (PCOS) Relief

The keto diet may help alleviate symptoms of PCOS, a hormonal disorder that affects many women. By reducing weight and balancing hormones, the keto diet can help manage this condition.

Appetite Suppression

The keto diet can help reduce appetite and make weight loss effortless. Ketone bodies, which are produced when the body is in ketosis, have an effect on appetite control hormones. Additionally, the high-protein nature of the diet will help you stay fuller for longer.

While the keto diet has many benefits, it is important to note that it can also have some side effects, such as the keto flu, which includes symptoms like nausea, vomiting, headaches, dizziness, insomnia, and fatigue. It is always recommended to consult a healthcare professional before starting any new diet.

The drawbacks of a keto diet

The keto diet is a popular weight loss diet that involves drastically reducing carbohydrate intake and replacing it with fat. While it can be effective for weight loss, it is a very restrictive diet that may not be suitable for everyone. Here are some of the drawbacks of the 1200-calorie keto meal plan:

Restrictive and Difficult to Follow Long-Term

The keto diet is highly restrictive of carbohydrates, and it relies on protein and high-fat content to keep people going throughout the day. This can be difficult to maintain over a long period, as it involves cutting out many food groups and can be challenging to plan and prepare meals.

Potential Nutrient Deficiencies

If not carefully planned, the keto diet can lead to nutrient deficiencies. It eliminates many nutrient-rich foods, such as fruits, starchy vegetables, and legumes, which provide essential vitamins, minerals, and fibre.

Side Effects

The keto diet can cause side effects such as fatigue, headaches, insomnia, constipation, and fatigue. These symptoms are often referred to as the "keto flu," and they can be unpleasant and challenging to deal with, especially in the initial stages of the diet.

Not Suitable for Everyone

The keto diet is not a one-size-fits-all solution. It is important to consult with a healthcare professional before starting the keto diet or any other restrictive diet, especially if you have any underlying health conditions. Individual needs vary, and what works for one person may not work for another.

Weight Loss May Not Be Sustainable

While the keto diet can lead to rapid weight loss, it may not be sustainable in the long term. To maintain weight loss, it is essential to make lifestyle changes and adopt healthy habits that can be maintained over the long term.

Social and Lifestyle Challenges

The restrictive nature of the keto diet can make social situations, such as dining out or attending social events, challenging. It may also impact your relationship with food and your enjoyment of eating. It is important to consider the potential impact on your quality of life and overall well-being.

Frequently asked questions