Want to fast track your weight loss on keto? This 1200 Calorie Meal Plan is designed to help you lose weight super fast! Accelerate your weight loss with this easy keto diet eating plan. If you’re looking for the simplest way to lose weight FAST on the keto diet, you’ve come to the right place!
This 1200 Calorie Keto Meal Plan has the potential to supercharge your weight loss by combining classic keto macros, calorie restriction (1200 calories per day), and carb limitation (e10 g per day).
This is the quickest way to lose weight on keto EVER! So let’s get started! I recommend that you read through the details before you consider starting the 1200 Calorie Meal Plan. It will tell you everything you need to know in order to have a successful week on this keto diet plan.
WHAT IS THE 1200 CALORIE MEAL PLAN FOR?
This 1200 Calorie Meal Plan is specifically designed for women who want to lose weight quickly and effortlessly on a low carb high-fat diet. While this could be a good fit for anyone looking to lose weight on keto, it’s especially helpful for:
Anyone who is just starting the keto diet and needs an easy to follow a one-week keto meal plan for beginners Anyone who has tried keto in the past and didn’t get the weight loss results they were looking for
Anyone who is currently on the keto diet but has a reached a plateau in their weight loss efforts This is the simplest keto meal plan for fast weight loss because it’s both low carb high fat AND calorie-restricted. You’ll find out more about that in the next section.
HOW CAN I ACCELERATE WEIGHT LOSS ON KETO?
The 1200 Calorie Meal Plan is a short-term one-week keto meal plan to help you lose weight as quickly as possible by restricting calories. One major mistake that many people make on keto is not paying enough attention to their calorie consumption— if you eat too much on keto, it will stall your weight loss regardless of your macros.
If you want to accelerate weight loss on keto, you need to pay attention to your calories. But counting calories can be difficult, frustrating, and confusing. Problem solved! This 1200 Calorie Keto Meal Plan is the simplest way to lose tons of weight on keto because it counts your calories AND your macros for you!
HOW DOES THE 1200 CALORIE MEAL PLAN WORK?
This 1200 Calorie Meal Plan follows the “classic keto” guidelines of approximately 75 % fat, 20 % protein, and 5 % net carbs a day. To make this keto diet menu easy to follow, I’ve included a combination of recipes and on-the-go foods. I’ve specially designed this one-week keto diet meal plan so that you can:
- Try new keto recipes and find your favorites
- Stay on track easily with convenient no-cook, no recipe required, and even grab-and-go options from some of your favorite counter service restaurants.
- Lose weight even FASTER with approximately 10 net carbs or less per day
You should eat one serving of a recipe unless otherwise noted. If the recipe serves more than one person, you can use the remaining servings to feed your family/friends OR freeze them into portions for another time. Snack recipes may be repeated throughout the week (fat bombs freeze extremely well!)
Each day includes breakfast, lunch, dinner and one snack. If you’re still hungry, you should add 1 extra tablespoon of healthy fat (I recommend MCT oil) but be aware that this will add approximately 100 calories to your day.
IMPORTANT INFORMATION ABOUT THE 1200 CALORIE MEAL PLAN
A few quick notes before we get started. This 1200 Calorie Meal Plan is an example of what 1200 calories on keto would look like. It’s meant to give you ideas about what keto recipes/products you could eat and what your macros will look like.
If you choose to follow a 1200 calorie keto diet, you should consult with a doctor or registered dietician who can determine if a plan like this would be safe or effective for you and help you customize it to your needs.
Although many people have successfully followed a plan like this, I make no guarantees about its safety or efficacy for weight loss. Everyone is different and only your doctor can advise you on matters regarding your health. For your own safety, you should always take responsibility for your own well-being and seek out professional guidance before starting any kind of diet plan.
Finally, this 1200 Calorie Meal Plan is meant to be a short-term plan to help you start keto on the right foot or break through a plateau. For most people, 1200 calories is not a sustainable amount of food for the long term. Always listen to your body.
If 1200 calories feel like too little for you, I recommend you check out this One Week Keto Meal Plan for Beginners which isn’t as calorie-restricted but still designed to help you lose weight quickly. So that’s it! Are you ready to lose weight and feel great in just ONE WEEK? Let’s do it!
Underlying Concepts of the Ketogenic Diet
The classic ketogenic diet has a “fat” to a “combination of protein and carbohydrates” ratio of 4:1.
The general daily calorie breakdown of the ketogenic diet is as follows:
60-80% of calories from fat
20-25% from proteins
5-10% from carbohydrates
The ratio of the foods in a ketogenic diet is formulated to help the body induce and maintain a state of ketosis.
However, the ketogenic landscape has expanded considerably both in its application and implementation. While the classical ketogenic diet is still extensively used today, it has now formed the basis for the development of several alternative ketogenic protocols.
Ketogenic diets basically encourage the intake of about 20 to 50 grams of carbohydrates per day. Protein consumption is moderate and mostly depends on factors such as gender, height and activity levels of the individual. Essentially, the overall calorie of the diet is balanced primarily based on the amount of consumed fat.
The Fat and Protein Ratios in a Ketogenic Diet
Increased healthy fat consumption is the main focus of the ketogenic diet. Also, the purpose is to maintain the state of ketosis at all times thus allowing your body to use more body fat for fuel.
The body digests fat and protein differently. Fat is arguably the body’s best source of energy and in a state of ketosis, the body can make use of body fat and dietary fat equally well.
In general, fats have very limited effect on blood sugar levels and insulin production in your body. However, protein affects both of these levels if consumed in large amounts beyond what your body requires.
About 56% of the excess ingested protein is converted to sugar. This has the effect of upsetting the ketosis state of fat burning as a result of the body reacting to the glucose created from the protein breakdown.
Depending on the type and source of ingested fats, a high fat diet can be much healthier. Reducing carbohydrate intake and increasing your consumption of more saturated fats from mostly medium-chain fatty acids will greatly improve your body’s fat profile.
The ketogenic dietincreases HDL (good) cholesterol levels while at the same time reduces triglyceride levels. These two factors are the main markers for heart disease.
A ratio of less than 2.0 in your Triglyceride-to-HDL ratio means that you are doing well.
However, the closer this ratio is to 1.0 or lower, the healthier your heart.
This kind of fat profile is associated with increased protection against heart attacks and other cardiovascular problems.
Consumption of increased lean protein in the absence of adequate of amounts of fats in the diet can cause “rabbit starvation.” Rabbit starvation is a condition where there is an insufficient amount of fats. This condition is seen in diets that mostly consist of lean proteins.
One of the major symptoms of rabbit starvation is diarrhea. The diarrhea can often become serious and may lead to death. This often occurs within the first 3 days to one week of pure lean protein diets. If adequate amounts of fats are not consumed in the succeeding days, the diarrhea can worsen and may lead to dehydration and possible death.
The Importance Of Sugar Precaution On The Ketogenic Diet
Keto shifts your body from a sugar burner to a fat burner by eliminating the dietary sugar derived from carbohydrates. The first obvious reduction you should make from your current diet is sugar and sugary foods. Although sugar is a definite target for deletion, the ketogenic dietfocuses upon the limitation of carbohydrates.
We need to watch out for sugar in a number of different types of foods and nutrients. Even a white potato which is carb-heavy may not taste sweet to your tongue like sugar. But once it hits your bloodstream after digestion, those carbs add the simple sugar known as glucose to your body. The truth is, our body can only store so much glucose before it dumps it elsewhere in our system. Excess glucose becomes what is known as the fat which accumulates in our stomach region, love handles, etc.
Protein And Its Place In Keto
One source of carbohydrates which some people overlook in their diet is protein. Overconsumption of protein according to the tolerance level of your body will result in weight gain. Because our body converts excess protein into sugar, we must moderate the amount of protein we eat. Moderation of our protein intake is part of how to eat
ketogenic and lose weight. First of all, identify your own tolerance of daily protein and use as a guide to maintain an optimal intake of the nutrient. Second, choose your protein from foods such as organic cage-free eggs and grass-fed meats. Finally, create meals in variety that are delicious and maintain your interest in the diet. For instance, a 5 ounce steak and a few eggs can provide an ideal amount of daily protein for some people.
Caloric Intake On The Ketogenic Diet
Calories are another important consideration for what can you eat on a ketogenic diet. Energy derived from the calories in the food we consume help our body to remain functional. Hence, we must eat enough calories in order to meet our daily nutritional requirements. Counting calories is a burden for many people who are on other diets. But as a ketogenic dieter, you don’t have to worry nearly as much about calorie counting. Most people on a low-carb diet remain satisfied by eating a daily amount of 1500-1700 kcals in calories.
Fats, The Good & The Bad
Fat is not bad, in fact many good healthy fats exist in whole foods such as nuts, seeds and olive oil. Healthy fats are an integral part of the ketogenic diet and are available as spreads, snacks and toppings. Misconceptions in regards to eating fat are that a high amount of it is unhealthy and causes weight gain. While both statements are in a sense true, the fat we consume is not the direct cause of the fat which appears on our body. Rather, the sugar from each nutrient we consume is what eventually becomes the fat on our body.
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