1200 calorie ketogenic diet

In recent years, more people have started using the ketogenic diet as a weight loss method. The goal of this high-fat, low-carbohydrate diet is to induce ketosis, a state in which the body uses fat for fuel instead of glucose from carbs. The 1200-calorie ketogenic diet, a calorie-restricted variation of the standard ketogenic diet, is one type of ketogenic diet. This article will discuss the advantages and potential downsides of the 1200-calorie ketogenic diet.

What is the ketogenic diet of 1200 calories?

The 1200-calorie ketogenic diet, as its name suggests, restricts calorie consumption to 1200 per day. Given that the average adult needs about 2000–2500 calories daily to maintain their weight, this is a severe calorie restriction. In order to promote ketosis, the 1200-calorie ketogenic diet also restricts daily carbohydrate intake to 20 to 50 grams.

The diet consists of moderate amounts of protein, very little carbohydrate consumption, and high-fat foods like avocado, nuts, and fatty meats. Getting the body into a state of ketosis, when it is using fat for energy rather than glucose from carbohydrates, is the aim of the diet. Because the body must use its fat reserves as fuel, this can cause substantial weight loss.

The 1200-calorie ketogenic diet is a low-carbohydrate, high-fat diet that is designed to help individuals lose weight and improve their overall health. The diet involves drastically reducing carbohydrate intake while increasing fat consumption, which forces the body to switch from burning glucose for energy to burning ketones.

The 1200-calorie ketogenic diet is based on the principles of the classic ketogenic diet, which was originally developed to help control seizures in individuals with epilepsy. However, in recent years, the diet has gained popularity as a weight loss and general health improvement strategy.

The goal of the 1200-calorie ketogenic diet is to achieve a state of ketosis, in which the body burns fat for fuel instead of glucose. To achieve this, individuals following the diet must consume no more than 1200 calories per day, with a focus on consuming high-fat, moderate-protein, and low-carbohydrate foods.

Foods that are allowed on the 1200-calorie ketogenic diet include meats, poultry, fish, eggs, nuts, seeds, healthy fats like olive oil and coconut oil, and low-carbohydrate vegetables like spinach, kale, and broccoli. Foods that are restricted or eliminated from the diet include bread, pasta, rice, potatoes, sweets, and other high-carbohydrate foods.

One of the benefits of the 1200-calorie ketogenic diet is that it can lead to rapid weight loss, particularly in the first few weeks of the diet. This is because the body is forced to burn fat for fuel instead of glucose, which can result in significant weight loss. However, it is important to note that this initial weight loss is largely due to water weight, and it may not be sustainable in the long term.

In addition to weight loss, the 1200-calorie ketogenic diet has been shown to have a number of other health benefits. For example, it may help to reduce inflammation, improve insulin sensitivity, and lower the risk of heart disease and other chronic conditions.

Advantages of a ketogenic diet of 1200 calories


Weight loss: Because it limits calories and encourages the body to burn fat for energy, the 1200-calorie ketogenic diet can be a successful weight loss method. According to studies, the ketogenic diet can cause rapid and significant weight loss.

The ketogenic diet, which is high in fat and low in carbohydrates, has become more well-known in recent years due to its promise for improved blood sugar control and weight loss.


Reduced hunger:

The ketogenic diet’s high-fat content can aid in reducing appetite and cravings. It may be simpler to follow the diet and prevent overeating as a result.

Better blood sugar regulation: The 1200-calorie ketogenic diet can aid in better blood sugar regulation by restricting carbohydrate intake. For those who already have diabetes or are at risk of developing it, this may be helpful.

Increased HDL (the “good” cholesterol) and decreased LDL (the “bad” cholesterol) levels are two ways that the ketogenic diet can help lower cholesterol.


Potential negative effects of a 1200-calorie keto diet

Deficiencies in nutrients: Due to the 1200-calorie ketogenic diet’s extreme calorie restriction, it might be challenging to obtain all of the required nutrients. Particularly with regard to the vitamins and minerals included in fruits and vegetables. A balanced diet must be followed, and if necessary, vitamin and mineral supplements must be taken.

When beginning a ketogenic diet, some people experience what is referred to as the “keto flu.” The 1200-calorie ketogenic diet can be challenging to follow, particularly for those who are used to eating a high-carbohydrate diet. Finding satiating meals that adhere to the diet’s calorie and macronutrient restrictions might be difficult.

Drawbacks of a 1200-calorie ketogenic diet

The high-fat, low-carb ketogenic diet has grown in popularity recently due to its ability to help people lose weight and have other positive health effects. Following a ketogenic diet with limiting calories to 1200 can, however, have several disadvantages:

  1. Nutritional shortages: Eating only 1200 calories a day might result in nutritional shortages, particularly if you aren’t consuming enough vitamins and minerals in your diet. This could lead to health issues like weakness and exhaustion
  2. Difficulty sticking to it: A 1200-calorie diet can be challenging to follow, especially for people who are used to eating more. Sticking to a ketogenic diet, which requires a strict restriction of carbohydrates, can also be challenging, as it can be difficult to find appropriate food options.
  3. Risk of muscle loss: Consuming a low number of calories for an extended period can lead to muscle loss. It is important to make sure you are getting enough protein while following a ketogenic diet to prevent muscle loss.
  4. Potential for unhealthy eating habits: Strictly limiting calorie and carbohydrate intake can lead to unhealthy eating habits, such as binge eating or disordered eating. It is important to monitor your eating habits and ensure you are getting adequate nutrition while following a ketogenic diet.
  5. Limited food choices: Following a ketogenic diet can limit the variety of foods you can eat, which may make it difficult to get all the nutrients your body needs. This can also make it challenging to stick to the diet in the long term.Sources of the 1200-calorie ketogenic diet

An increasingly popular low-carb, high-fat diet is the ketogenic diet, sometimes known as the keto diet. The goal of the diet is to put the body into a state of ketosis when it uses fat as fuel instead of carbohydrates. This eating plan has been linked to weight loss, better blood sugar regulation, and a number of other health advantages. We shall look at the keto diet’s origins in this post, along with suggestions for incorporating them into your diet.

  1. Meat and Poultry

Meat and poultry are important components of the keto diet since they provide protein and good fats. They are also a good source of zinc, iron, and vitamin B12. For the keto diet, it’s crucial to select high-quality, pasture-raised, or grass-fed meat and poultry whenever possible. Beef, lamb, hog, chicken, and turkey are a few types of meat and poultry that are acceptable on the ketogenic diet.

  1. Fish and Seafood


Omega-3 fatty acids, which are abundant in fish and other seafood, have been demonstrated to provide a number of health advantages, including lowering inflammation and enhancing heart health. In addition, they provide a large amount of protein and other essential elements including selenium and vitamin D. Salmon, tuna, sardines, and shellfish are a few types of fish and seafood that are acceptable on the keto diet.

  1. Eggs


Eggs are a nourishing and adaptable food that is ideal for the ketogenic diet. They are an excellent source of protein, healthy fats, and essential vitamins and minerals like choline and vitamin D. They are a wonderful addition to any meal and may be prepared in various ways.


  1. Seeds and Nuts

The keto diet recommends nuts and seeds as a fantastic snack because they are a great source of protein, fiber, and good fats. They are also a good source of vitamins and minerals like selenium, magnesium, and vitamin E. Almonds, macadamia nuts, walnuts, chia seeds, and flaxseeds are a few types of nuts and seeds that are acceptable on the ketogenic diet.

  1. Avocado

Because it is low in carbohydrates and high in healthy fats, avocado is a staple meal on the ketogenic diet. A good source of fiber, potassium, and the vitamins C, K, and B6, it is also. Avocado can be consumed as a snack or added to food in a variety of ways, including as a topping for eggs or in salads.



  1. Dairy Goods

Dairy items, such as cheese, butter, and cream, are a fantastic source of nutrients for the keto diet since they are high in protein and beneficial fats. In addition, they are a good source of calcium, vitamin D, and other vital nutrients.

  1. Low-Carb Produce

Any healthy diet should include vegetables, and the keto diet is no exception. But because the diet is low in carbohydrates, it’s crucial to pick veggies that are strong in fiber and low in carbohydrates. Spinach, broccoli, cauliflower, zucchini, and asparagus are a few low-carb veggies that are acceptable on the keto diet.

  1. Olive oil and coconut oil

Two of the healthiest oils for baking and cooking on the ketogenic diet are coconut oil and olive oil. They are rich in healthy fats and antioxidants and have been shown to have numerous health benefits, such as reducing inflammation and improving heart health.

Sample 1200-calorie ketogenic diet plan

Here is a sample 1200-calorie ketogenic diet plan for one day:


  • 2 scrambled eggs cooked in 1 tbsp of coconut oil
  • 2 slices of bacon
  • 1/2 avocado


  • 4 oz of grilled chicken breast
  • 1 cup of sautéed broccoli and cauliflower
  • 1 tbsp of olive oil


  • 1 oz of macadamia nuts


  • 4 oz of baked salmon
  • 1 cup of roasted asparagus
  • 1 tbsp of butter


  • 1 oz of cheddar cheese

This meal plan provides around 1200 calories, with approximately 75% of calories coming from fat, 20% from protein, and 5% from carbohydrates. Remember to adjust portion sizes and macronutrient ratios to fit your individual needs and goals. Additionally, it’s important to stay hydrated and to consult with a healthcare professional before making any significant changes to your diet.

Some ketogenic plans

There are several types of ketogenic diets that have been developed over time, each with its own unique approach and guidelines. Here are some of the most popular ones:

  1. Standard Ketogenic Diet (SKD): This is the most common type of ketogenic diet, where you consume a very low-carb, high-fat, and moderate-protein diet. Typically, the macronutrient breakdown for this diet is around 75% fat, 20% protein, and 5% carbohydrates.
  2. Targeted Ketogenic Diet (TKD): This diet allows you to consume carbohydrates around your workouts, with the aim of providing your body with enough energy for intense exercise while still maintaining a state of ketosis.
  3. Cyclical Ketogenic Diet (CKD): This diet involves alternating periods of high-carb and low-
    1. carb intake. Typically, you follow a standard ketogenic diet for a few days, followed by a high-carb “refeed” day, and then cycle back to a low-carb diet.
    2. High-Protein Ketogenic Diet: This diet is similar to the standard ketogenic diet, but with a higher protein intake. Typically, the macronutrient breakdown for this diet is around 60% fat, 35% protein, and 5% carbohydrates.
    3. Modified Atkins Diet (MAD): This is a less restrictive version of the ketogenic diet, where you aim to keep your carbohydrate intake to around 20-30 grams per day, but don’t track your fat and protein intake as strictly as you would with a standard ketogenic diet.

    It’s important to note that while all of these diets share the goal of achieving a state of ketosis, they may not be suitable for everyone, and it’s always best to consult with a healthcare professional before starting a new diet.



The standard ketogenic diet also comes in a calorie-restricted form called the 1200-calorie ketogenic diet. Given that it stimulates the body to use fat for energy rather than glucose from carbohydrates, it may be a successful weight loss method. But it’s crucial to watch out for dietary deficits and balance the diet accordingly.

The ketogenic diet, which is high in fat and low in carbohydrates, has become more well-known in recent years due to its promise for improved blood sugar control and weight loss.

To put the body into a state of ketosis, when it burns fat for energy instead of carbs, is the main objective of the ketogenic diet. The average diet to do this is 70–80% fat, 20–25% protein, and 5–10% carbs.

Meats, fish, eggs, high-fat dairy products, nuts, seeds, oils, and low-carb vegetables like broccoli and leafy greens are among the permitted foods on the ketogenic diet. Grain, sugar, fruits, and high-carb vegetables like potatoes and maize are among the foods that must be avoided.

The ketogenic diet may help people lose weight and improve various health indicators, according to some research, but it is not without risks and disadvantages. The diet may not be suitable for everyone, especially those with specific medical conditions, and some people may have adverse effects like headaches, lethargy, and diarrhea.

Before beginning a ketogenic diet, it’s crucial to speak with a medical practitioner to make sure you’re getting all the nutrients you need to stay healthy. Even while adhering to the restrictions of the ketogenic diet, it’s crucial to maintain a balanced and varied diet.

FAQs on a 1200-calorie ketogenic diet 

Still on the fence? Here are some answers to questions you might still have.

  1. What is a 1200-calorie ketogenic diet?

2. Is a 1200-calorie ketogenic diet safe?

3. What foods are allowed on a 1200-calorie ketogenic diet?

4. What foods should be avoided on a 1200-calorie ketogenic diet?

5. Can you lose weight on a 1200-calorie ketogenic diet?

6. Are there any potential drawbacks of a 1200-calorie ketogenic diet?

7. Can you exercise on a 1200-calorie ketogenic diet?

8. How long should you follow a 1200-calorie ketogenic diet?

9. Can you eat out on a 1200-calorie ketogenic diet?

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