Keto Calorie Counting: Is 1200 Enough For Weight Loss?

The 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 woman's required calorie intake of 2000 calories and the average man's required intake of 2600 calories. The keto diet is rooted in controlling macronutrients to encourage the body to enter a metabolic state called ketosis, which promotes faster weight loss. While the keto diet has been proven effective for weight loss, limiting oneself to just 1200 calories may not be sustainable in the long term.

Benefits of a 1200-calorie keto diet

The 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 woman's required calorie intake of 2000 calories and the average man's required intake of 2600 calories. While challenging, this diet can be beneficial for those looking to lose weight and improve their health. Here are some of the benefits of the 1200-calorie keto diet:

Weight Loss

The main goal of low-calorie diets is weight loss, specifically fat loss. The 1200-calorie keto diet can help you achieve a calorie deficit, which is necessary for weight loss. The high-fat and moderate-protein content of the keto diet can also help you feel fuller for longer, reducing hunger cravings and making it easier to stick to the diet.

Improved Heart Health

Despite being a high-fat diet, keto can lead to improvements in cholesterol levels. It can help reduce "bad" cholesterol (low-density lipoprotein) and increase "good" cholesterol (high-density lipoprotein), thereby reducing the risk of heart disease and improving heart health.

Reduced Risk of Cardiovascular Disease

By aiding weight loss and improving cholesterol levels, the 1200-calorie keto diet can reduce the risk of cardiovascular disease and related conditions such as high blood pressure and atherosclerosis.

Improved Insulin Sensitivity and Blood Sugar Control

The keto diet is particularly beneficial for obese and overweight diabetic individuals as it can improve insulin sensitivity and blood sugar control.

Reduced Acne

The diet's restriction of refined carbohydrates can help balance gut bacteria and reduce blood sugar levels, which may help reduce acne symptoms.

Potential Cancer Treatment

The keto diet quickly reduces glucose in the body, which is important as cancer cells depend on glucose to grow. Additionally, the lack of blood glucose reduces insulin levels, making it harder for cancerous cells to grow.

Prevention and Treatment of Nervous System Diseases

The keto diet has been found to be beneficial for patients with Parkinson's, Lou Gehrig's disease, and Alzheimer's disease. The high-fat, low-carbohydrate diet induces a state of ketosis, and the resulting ketone bodies may have a neuroprotective effect on aging brain cells.

Improves PCOS Symptoms

The 1200-calorie keto diet can help reduce weight fluctuations and balance hormones in women with Polycystic Ovary Syndrome (PCOS).

While the 1200-calorie keto diet offers these benefits, it is important to note that it is highly restrictive and may not be sustainable long-term. It is always recommended to consult a healthcare professional before starting any new diet to ensure it is safe and appropriate for you.

Drawbacks of a 1200-calorie keto diet

A 1200-calorie keto diet is highly restrictive and can be challenging to adhere to. Here are some potential drawbacks to consider:

Difficulty Sticking to the Diet

A 1200-calorie diet is a very low-calorie diet, and even for those with smaller appetites, it can be difficult to stay within those limits. For example, just 2 tablespoons of mayonnaise contain about 200 calories, which is nearly 20% of the daily intake allowed on a 1200-calorie diet. This level of restriction may be difficult to sustain for an extended period.

Increased Hunger

When your body detects that you are not consuming enough calories, it may respond by increasing your hunger levels to encourage you to eat more. This can work against your weight loss goals, as it may lead to overeating or cravings for high-calorie foods.

Slower Metabolism

Your body may compensate for the reduced calorie intake by slowing down your metabolism, which can also hinder weight loss. This slower metabolic rate can make it more difficult to maintain weight loss in the long term.

Micronutrient Deficiencies

Very low-calorie diets can lead to micronutrient deficiencies if not properly planned. It may be challenging to obtain all the necessary vitamins and minerals when consuming such a limited amount of food. This diet, therefore, requires careful planning to ensure adequate nutrient intake.

Risk of Gallstones

Very low-calorie diets have been associated with an increased risk of gallstones. When you eat less or lose weight rapidly, your liver may secrete more cholesterol into your bile, which can contribute to the formation of gallstones. Additionally, rapid weight loss can prevent the gallbladder from emptying properly, which is another risk factor for gallstone development.

Weight Regain

Diets that are very low in calories can lead to significant weight loss in the short term, but they may also result in greater weight regain later on. If behavioural changes are not made in the long term, it is possible to regain all the weight lost and sometimes even more.

Unpleasant Side Effects

At the beginning of a very low-calorie diet like the 1200-calorie keto diet, the body goes through an adjustment period. During this time, you may experience side effects such as nausea, vomiting, headaches, dizziness, insomnia, constipation, and fatigue. These symptoms are often referred to as the "keto flu" and are generally harmless, but they can be unpleasant and may deter some people from continuing the diet.

How to start a 1200-calorie keto diet

The keto diet is a popular, effective way to lose weight. It involves eating a low-carb, high-fat diet, which puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. A 1200-calorie keto diet is a particularly low-calorie version of this diet and can be a good way to lose weight quickly. However, it is not easy to stick to and should not be attempted without first consulting a doctor or dietitian.

Planning

Planning is key to the success of a 1200-calorie keto diet. Before starting, it is important to get the go-ahead from a doctor or dietitian, who can also help you determine your nutritional needs, including your daily needs for calories and key nutrients like iron, calcium, and vitamin D. It is also a good idea to log your food for a couple of days to get a clear picture of your starting point and to determine the nutritional composition of your current diet.

Food choices

On a 1200-calorie keto diet, it is important to choose foods that are low-carb and nutrient-dense. High-carb foods such as grains, baked goods, starchy vegetables, and legumes should be avoided. Instead, opt for non-starchy vegetables like zucchini, asparagus, kale, and spinach, as well as nutritious high-fat foods like avocado, nuts, and seeds, and meat and meat products. Unsweetened beverages like tea and coffee are also allowed.

Sample meal plan

• Breakfast: Plain whole Greek yogurt
• Lunch: Stuffed bell peppers
• Dinner: Chicken salad
• Dessert: Strawberries

Intermittent fasting

A 1200-calorie keto diet can also be combined with intermittent fasting, where you only eat during a certain window of the day, or fast for a full 24 hours. This can help with weight loss and offer other health benefits such as improved heart health and reduced inflammation.

Potential drawbacks

A very low-calorie diet like this one can be highly restrictive and hard to stick to. It may also lead to increased hunger, a slower metabolism, and micronutrient deficiencies if not done properly. It is important to be aware of these potential drawbacks and to consult a doctor or dietitian before starting this or any other diet.

What to eat on a 1200-calorie keto diet

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 calories for women and 2600 for men.

Foods to Eat

• Non-starchy vegetables like zucchini, asparagus, kale, spinach, broccoli, cauliflower, onions, celery, eggplant, mushrooms, tomatoes, and peppers.
• Nutritious high-fat foods like avocado, nuts (macadamia, almonds, chia seeds, pecans, flax seeds, walnuts, pumpkin seeds, and peanuts), and seeds.
• Meat and meat products such as chicken, grass-fed beef, organ meats, pork, and turkey (avoid processed and breaded meats).
• Unsweetened beverages like tea and coffee.
• Full-fat natural/plain yogurt and cheese, butter, and cream (avoid milk, ice cream, non-fat and sweetened yogurt).
• Fish like herring, mackerel, and wild salmon.
• Low-carb fruits like raspberries, blackberries, and strawberries.

Sample Meal Plan for a Day

• Breakfast: Plain whole Greek yogurt
• Lunch: Stuffed bell peppers
• Dinner: Chicken salad
• Dessert: Strawberries

Calorie Count: 1204 calories | Macros: 18.4 g net carbs, 61.7 g protein, and 52.2 g fat

Sample 1200-calorie keto meal plan

The ketogenic diet is a high-fat, low-carb eating plan that aims to transition the body into a metabolic state called ketosis. In ketosis, the body becomes more effective at burning fat, which can promote faster weight loss.

Who is the Keto Diet For?

The keto diet is not for everyone. It is highly restrictive, and it can be challenging to maintain over a sustained period. It is always best to consult a doctor or dietitian before starting any new diet program.

Breakfast

Plain whole Greek yogurt

Lunch

Stuffed bell peppers

Dinner

Chicken salad

Dessert

Strawberries

This meal plan provides approximately 1200 calories and contains 18.4 g net carbs, 61.7 g protein, and 52.2 g fat.

Monday

• Breakfast: 2 eggs with sauteed veggies and 2 tablespoons of cheese
• Lunch: 4 oz grass-fed ground beef burger in a lettuce wrap with 1 tablespoon chipotle mayo and sliced tomato
• Dinner: 1 cup keto chili with sour cream

Tuesday

• Breakfast: BLT lettuce wrap (3 slices of bacon, sliced tomato, ¼ avocado wrapped in lettuce)
• Lunch: Avocado toast (¼ avocado, 90-second keto bread, sliced tomato with olive oil drizzle)
• Dinner: ½ cup chili lime tuna salad with a side of sauteed cauliflower rice

Wednesday

• Breakfast: 2 eggs with sauteed veggies and 2 tablespoons of cheese
• Lunch: 2 cups loaded keto coleslaw
• Dinner: 2 avocado keto egg bowls

Thursday

• Breakfast: Blueberry protein pancakes
• Lunch: 4 oz grass-fed burger in a lettuce wrap with 1 tablespoon chipotle mayo and sliced tomato
• Dinner: 1 serving Instant Pot pork chops

Friday

• Breakfast: Avocado toast (¼ avocado, 90-second keto bread, sliced tomato with olive oil drizzle)
• Lunch: 1 cup garlic lemon zucchini pasta
• Dinner: 2 eggs with sauteed veggies and 2 tablespoons of cheese

Saturday

• Breakfast: Muffin-tin omelets with feta and peppers
• Lunch: Chipotle-lime cauliflower taco bowls
• Dinner: Chicken cutlets with sun-dried tomato cream sauce and 2 cups steamed broccoli florets

Sunday

• Breakfast: Blueberry almond chia pudding
• Lunch: Chipotle-lime cauliflower taco bowls
• Dinner: Sheet-pan maple-mustard pork chops and carrots

Please note that this meal plan is just an example and may not be suitable for everyone. It is important to consult with a healthcare professional or dietitian to determine the best meal plan for your individual needs.

Frequently asked questions