A Simple Guide To Consuming 1200 Calories On Keto

A 1200-calorie keto diet is a low-carb, high-fat eating plan that restricts calorie intake to 1200 calories per day. This is significantly lower than the average recommended calorie intake, which is around 2000-2600 calories for women and men, respectively. The keto diet is popular for weight loss and has been used to treat illnesses such as epilepsy. It involves consuming a high percentage of fat (70-80%), moderate protein (20-10%), and very few carbohydrates (5-10%). While it can be challenging to stick to such a low-calorie diet, it may offer benefits such as improved insulin sensitivity and reduced risk of cardiovascular disease. However, it is important to consult a doctor or dietitian before starting any restrictive diet, as it may have drawbacks and potential side effects.

How to hit your keto macros

Understanding Keto Macros

The ketogenic diet is rooted in controlling macronutrients with the goal of transitioning the body into a metabolic state called ketosis. In ketosis, the body becomes more effective at burning fat, which may promote faster weight loss.

No matter how many calories you are consuming, the keto macro breakdown remains the same: 70-80% fat, 20-10% protein, and 5-10% carbs.

Tracking Your Macros

To hit your keto macros, it is important to keep track of your calories and macronutrients to ensure you are not exceeding your carbohydrate count or consuming too many calories from fat, which could lead to weight gain.

You can use a keto macro calculator to find your specific macronutrient and calorie needs. Additionally, there are keto-friendly apps available to help you track your calorie intake and nutrition.

Planning Your Meals

Planning your meals is crucial to staying on track with your keto diet and hitting your macro goals. Creating a meal plan and shopping list can help you stay organised and ensure you are consuming the right balance of nutrients.

Foods to Include and Avoid

When following a keto diet, it is important to focus on consuming healthy fats, low-carb vegetables, and nutritious high-fat foods.

Include:

• Avocado
• Nuts and seeds
• Meat and meat products
• Healthy oils (avocado, olive, coconut, etc.)
• Low-carb, high-fat flours (coconut, almond)
• Nut and seed butters
• Non-starchy vegetables (zucchini, asparagus, kale, spinach)

Avoid:

• Grains and grain products
• Baked goods (cookies)
• Starchy vegetables (potatoes, sweet potatoes)
• Legumes (beans, peas, lentils)
• Processed and breaded meats
• Fruits (except for low-carb berries like raspberries, blackberries, and strawberries)

Sample Keto Meal Plan

Breakfast: Plain whole Greek yogurt

Lunch: Stuffed bell peppers

Dinner: Chicken salad

Dessert: Strawberries

Calories: 1,204 | Macros: 18.4 g net carbs, 61.7 g protein, and 52.2 g fat.

Remember that the key to success with the keto diet is strict adherence to macronutrients and calorie control. It may take some time to adjust to this way of eating, but with practice, it will become easier to hit your keto macros.

Best keto foods to hit your calories

A keto diet is a high-fat, low-carb diet. It's important to remember that not all fats are created equal, and some sources of fat are better for your health than others. Here are some of the best keto-friendly foods to help you hit your calorie goals:

Avocados and avocado oil

Avocados are an excellent source of heart-healthy fats, fibre, and essential vitamins and minerals. Avocados and their oil may support heart health, balanced blood sugar, and healthy ageing. Enjoy avocados on their own, make guacamole, or add them to smoothies and salads. Drizzle avocado oil on grilled or steamed veggies, or use it in salad dressings and keto sauces.

Nuts and seeds

Including different kinds of nuts and seeds in your diet is a great way to boost your intake of healthy fats, plant-based protein, and fibre. A higher intake of nuts is associated with a reduced risk of heart disease and certain cancers, diabetes, and respiratory illnesses. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto. Carry mixed nuts to snack on, sprinkle them on your salads and soups, or make a nut-based spread like walnut pesto.

Nut and seed butters

Nut and seed butters, such as sunflower butter and almond butter, offer the same benefits as whole nuts and seeds but in a more versatile form. Spread them on keto crackers, use them as a dip for low-carb veggies, add them to smoothies, or use them as a base for sauces and marinades. Just be sure to check the ingredient label to avoid added sweeteners that may be inappropriate for a keto diet.

Fatty fish

Fatty fish like salmon, tuna, anchovies, and sardines are great additions to a keto diet. They are rich in high-quality protein and heart-healthy omega-3 fats. Certain types, like salmon, also provide a substantial dose of vitamin D, which is critical for immune function and bone health. Bake or grill a filet of wild-caught, fatty fish, or use canned fish mixed with mayonnaise, herbs, and spices to stuff lettuce wraps, avocado, or celery sticks.

Eggs

Eggs are an extremely versatile and nutritious addition to a keto diet. Make sure to eat the whole egg, as the yolk is rich in B vitamins and antioxidants that support eye health. Hard-boil a batch of eggs for snacks, add mayonnaise for egg salad, or make a scramble loaded with low-carb veggies.

Cheese

Cheese is another good high-fat, low-carb option for keto dieters, and with hundreds of varieties available, there's plenty of options to choose from. Many types of cheese are good sources of protein and calcium, and certain fermented varieties like cheddar or gouda also provide probiotics. Enjoy slices of cheese with fresh veggie sticks, melt it over roasted or steamed vegetables, add shredded cheese to salads or grilled meats, or use it to make keto mushroom pizza sliders.

Ribeye steak

Ribeye steak is the fattiest cut of beef, making it the most calorie-dense steak and one of the most flavourful. Most ribeye steaks are about 16 ounces and contain roughly 1600 calories. They are also an excellent source of protein, making them ideal if you're trying to gain muscle. For extra calories, top your steak with grass-fed butter, olive oil, garlic, and fresh herbs.

Ground beef

A more affordable option than ribeye steak, 80% lean ground beef is particularly juicy and flavourful, making it perfect for burgers or keto meatballs. It also contains more calories than its leaner counterparts. For extra calories, top your burger with bacon, cheese, mayonnaise, or other high-fat, keto-friendly options.

Butter

Butter is perfect for a keto diet as it's carb-free and about 80% fat. Current research indicates that there is only a small or neutral association between butter intake and heart disease and stroke risk. Butter is also one of the richest food sources of butyrate, a type of short-chain fat that may play a significant role in promoting brain health. Roast or sauté vegetables in butter, spread it on keto-friendly muffins, waffles, or pancakes, or rub it over a whole chicken before roasting.

Dark chocolate and cocoa powder

Dark chocolate and cocoa are delicious sources of antioxidants. Dark chocolate contains flavanols, which may reduce your risk of heart disease, while cocoa powder is a fantastic source of polyphenols, a class of antioxidants that enhance brain function and protect your cells from stress. Choose dark chocolate with a minimum of 70% cocoa solids and eat it in moderation.

Sample 7-day 1200-calorie keto meal plan

Day 1

• Breakfast: Two eggs with sauteed veggies and two tablespoons of cheese
• Lunch: 4 oz grass-fed ground beef burger in a lettuce wrap with one tablespoon chipotle mayo, and sliced tomato
• Dinner: 3 blueberry protein pancakes

Day 2

• Breakfast: 1 cup keto chilli with sour cream
• Lunch: BLT lettuce wrap (3 slices of bacon, sliced tomato, ¼ avocado wrapped in lettuce)
• Dinner: Avocado toast (¼ avocado, 90-second keto bread, and sliced tomato with olive oil drizzle)

Day 3

• Breakfast: ½ cup chilli lime tuna salad with a side of sauteed cauliflower rice
• Lunch: 1 serving Instant Pot carnitas
• Dinner: 1 cup Mocha chia pudding

Day 4

• Breakfast: BLT lettuce wrap (3 slices of bacon, sliced tomato, ¼ avocado wrapped in lettuce)
• Lunch: 1 cup garlic lemon zucchini pasta with parmesan or cheddar cheese and a side of sauteed kale
• Dinner: Two eggs with sauteed veggies and two tablespoons of cheese

Day 5

• Breakfast: 2 cups loaded keto coleslaw
• Lunch: 2 avocado keto egg bowls
• Dinner: 4 oz grass-fed burger in a lettuce wrap with one tablespoon chipotle mayo, and sliced tomato

Day 6

• Breakfast: 1 serving Instant Pot pork chops
• Lunch: Avocado toast (¼ avocado, 90-second keto bread, and sliced tomato with olive oil drizzle)
• Dinner: 1 cup garlic lemon zucchini pasta

Day 7

• Breakfast: Two eggs with sauteed veggies and two tablespoons of cheese
• Lunch: Keto sheet egg and sausage pan with chimichurri
• Dinner: Keto guacatillo chicken salad

Tips:

• You can eat the meals as you see fit. If you want to only eat two meals a day, you can, as long as you are hitting your calorie needs.
• You can also swap meals around to fit your intermittent fasting schedule. For instance, you could make breakfast a snack, or have a larger lunch and omit dinner.
• Allocate 6 to 8 hours for meal prepping if you are a beginner.
• Work smart, not hard: tackle breakfast items first, then move on to lunch, and finally dinner.
• Plate as you finish cooking and label each container with what it is and when you'll eat it.

What to eat on a 1,200-calorie ketogenic diet

A 1,200-calorie keto diet is a low-carb, high-fat eating plan that restricts your calorie intake to 1,200 calories per day. The keto diet is highly restrictive of carbohydrates, relying on protein and fat to sustain you throughout the day. Typically, keto dieters aim to consume less than 50 grams of carbohydrates per day.

On a 1,200-calorie keto diet, you should focus on eating nutrient-dense foods. Here are some guidelines and recommendations for what to eat:

• Non-starchy vegetables: Zucchini, asparagus, kale, spinach, cabbage, broccoli, etc.
• High-fat foods: Avocado, nuts, seeds, and their oils (e.g. avocado oil, olive oil, coconut oil), nut butter, and high-fat flours like coconut and almond flour.
• Meat and meat products: Chicken, grass-fed beef, turkey, pork, organ meats, and bacon.
• Dairy: Full-fat plain yoghurt, cheese, butter, and cream.
• Eggs: Ideally organic.
• Fish: Herring, mackerel, wild salmon.
• Beverages: Unsweetened tea and coffee.
• Breakfast: Plain whole Greek yoghurt
• Lunch: Stuffed bell peppers
• Dinner: Chicken salad
• Dessert: Strawberries

Foods to Avoid

When following a 1,200-calorie ketogenic diet, there are certain foods you should avoid due to their high carbohydrate content:

• Grains and grain products
• Baked goods like cookies
• Starchy vegetables like potatoes
• Legumes like beans, peas, and lentils
• Fruits (except for low-carb berries like raspberries, blackberries, and strawberries)
• Processed and breaded meats
• Processed vegetable oils and margarine

Tips for Success

Sticking to a 1,200-calorie keto diet can be challenging. Here are some tips to increase your chances of success:

• Consult a qualified doctor or registered dietitian before starting this diet to ensure it is safe and appropriate for you.
• Plan your meals ahead of time and create a food diary to track your progress.
• Focus on nutrient-dense foods to ensure you're getting adequate nutrition within your calorie limit.
• Be mindful of your portion sizes to stay within your calorie goal.
• Stay consistent and patient, as it may take time for your body to adjust to this new way of eating.

How to start the 1,200-calorie keto diet

The 1,200-calorie keto diet is a low-carb, high-fat eating plan that restricts your calorie intake to 1,200 calories per day. This is a challenging diet to follow, as it requires careful planning and monitoring of your food intake. Before starting, it is important to consult a qualified doctor or registered dietitian to ensure that this diet is safe and suitable for you.

Step 1: Seek Professional Advice

Consult a qualified doctor or registered dietitian to get tailored advice and the green light to proceed with the 1,200-calorie keto diet. They can also help you determine your nutritional needs, including your daily requirements for calories, iron, calcium, and vitamin D.

Step 2: Understand the Basics of Keto

The keto diet is highly restrictive of carbohydrates, limiting intake to less than 50 grams per day. Instead, it focuses on high-fat and protein-rich foods to induce a metabolic state called ketosis, where the body becomes more efficient at burning fat for energy.

Step 3: Plan Your Meals

Meal planning is crucial for success on the 1,200-calorie keto diet. Start by assessing your current eating habits and determining your nutritional composition, especially your macro distribution (carbohydrate, protein, and fat intake). Then, identify which foods are best suited for your new lifestyle, prioritizing low-carb, nutrient-dense options.

Step 4: Stock Up on Keto-Friendly Foods

When shopping for your keto diet, choose a variety of fresh produce, freezer-friendly foods, and pantry items to spice up your meals. Opt for green leafy vegetables like spinach and kale, cruciferous vegetables like cabbage and broccoli, and low-sugar fruits like berries, watermelon, avocado, and more.

For freezer-friendly options, stock up on frozen berries and other low-carb fruits, as well as ground beef or turkey, and bacon strips. In your pantry, include various oils like avocado, olive, and vegetable, along with low-carb salad dressings, high-fat flours like coconut and almond, and prepackaged keto snacks.

Step 5: Stick to Your Plan

Once you've planned your meals and stocked up on keto-friendly foods, it's time to start your diet. Remember that this diet is challenging, and you may experience increased hunger and cravings, especially at the beginning. Stay disciplined, monitor your calorie intake, and make adjustments as needed to ensure you're meeting your nutritional needs.

Frequently asked questions