With the increasing prevalence of obesity and overweight, identifying effective weight loss strategies has become a critical focus for researchers and individuals alike. Two popular approaches are the ketogenic diet (KD) and the 1200 calorie diet. This article provides a comprehensive comparison of these two diets, examining their mechanisms, benefits, and potential drawbacks.
Introduction to Weight Loss Diets
Obesity has become a major global health challenge, paradoxically persisting despite readily available dietary guidelines. The "Dietary Guidelines for Americans, 2020-2025" and the "National food-based dietary guidelines (FBDGs)" implemented in numerous countries have not effectively curbed the growing obesity rates. This suggests that these recommendations are either not widely followed or may not be sufficient for everyone. In this context, alternative dietary strategies like the ketogenic diet have gained traction.
Understanding the Ketogenic Diet
The ketogenic diet (KD) is a high-fat, adequate-protein, low-carbohydrate plan where total carbohydrate allowance is typically restricted to a maximum of 50 g per day, or 5-10% of daily energy intake. Macronutrient proportions are not strictly prescribed, although protein and fat usually represent 10-30% and 60-80% of daily energy intake, respectively. The aim of a ketogenic diet is always to shift the body into a state of ketosis, in which the main sources of energy are fatty acids and ketones (from consumed fat or mobilised body fat stores) rather than glucose from consumed carbohydrates. The low amount of carbohydrates in a KD promotes lower blood insulin, which is associated with more efficient burning of body fat and increased ketogenesis.
How Ketosis Works
When carbohydrate intake is drastically reduced, the body transitions from using glucose to utilizing fatty acids and ketone bodies as primary energy sources, similar to what occurs during fasting. A low intake of glucose leads to its reduced concentration in the serum, which results in decreased insulin secretion, increased glucagon release, and the stimulation of lipolysis (the breakdown of triglycerides into free fatty acids).
Free fatty acids undergo beta-oxidation in the liver, producing acetyl-CoA. Due to a shortage of oxaloacetate (resulting from limited glucose metabolism in the Krebs cycle), excess acetyl-CoA is redirected to the ketogenesis pathway in the mitochondria. Through this process, acetyl-CoA is converted into ketone bodies, such as beta-hydroxybutyrate (BHB-the primary ketone body), acetoacetate, and acetone.
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Types of Ketogenic Diets
Depending on the goal to be achieved, these proportions will vary. For instance, the classic version of the ketogenic diet (in use since 1921 for epilepsy) contains even more fat and less carbohydrate and protein. Despite the fact that the state of ketosis can also be achieved by consuming sugar-free carbonated beverages, pepperoni, and other processed low-carbohydrate foods (such as keto sweets), this will not be a well-formulated ketogenic diet and may negatively affect health in the long run. A properly composed ketogenic diet should be based on unprocessed or minimally processed natural ingredients.
Understanding the 1200 Calorie Diet
Standard weight loss diets focus on calorie restriction, typically recommending that the daily energy allowance be 500 to 1000 kcal lower than the body’s requirements. In addition, increased physical activity is suggested to help achieve this energy deficit. Unlike other diet strategies that focus on a particular food group (such as the ketogenic diet cutting carbs or the 3-day military diet which cuts several foods), there are no specific modifications for the 1,200 calorie diet. That said, eating 1,200 calories may mean a mild reduction in calorie intake for some, yet quite drastic and unhealthy for others. It simply depends on your current calorie intake as well as your metabolic rate.
Individual Calorie Needs
For instance, a smaller, sedentary postmenopausal woman may only require 1,500 calories to maintain her current weight. Meanwhile, a larger, active young man may require 2,500 calories to maintain his current weight.
Strategies for a 1200 Calorie Diet
- Plan meals ahead of time: Plan out how many meals and snacks is appropriate for you to consume each day. Choose an eating pattern that supports your hunger levels. If you’re hungrier in the morning, eat more calories at that time.
- Include lean protein choices with each meal.
- Load up on non-starchy veggies throughout the day: This includes leafy greens, broccoli, cauliflower, cucumbers, string beans, eggplant, asparagus, etc.
- Use volumetrics to your advantage: This strategy has you eating high volume but lower calorie foods to help fill up.
- Avoid drinking your calories: However, when you feel hungry sip on zero- or low-calorie beverages.
- Snack on low- or non-fat dairy products.
- Chop up fruits and veggies in unique ways: This technique helps you feel like you have more food in front of you.
- Steam veggies rather than roast or stir fry.
- Start a meal with a broth-based soup.
- Avoid/limit alcoholic beverages.
- Look up restaurant menus before you go.
- Avoid the bread or chip basket at the start of a meal.
Weight Loss Efficacy
The ketogenic diet has gained popularity as a weight loss method, and its efficacy in weight loss is well documented. News & World Report’s 2024 diet comparison. However, in the same comparison, the ketogenic diet ranked first among Best Fast Weight-Loss Diets. A very low-calorie ketogenic diet (VLCKD) has been reported to induce a significant weight loss and improvement in lipid parameters, glycaemic indices and insulin sensitivity, beyond an improvement in neurological and respiratory disorders.
Ketogenic Diet for Weight Loss
The ketogenic diet is very often used for weight loss. This is confirmed by, among other things, a study assessing women’s motivations to follow this particular diet. The study found that as many as 77% of the respondents chose the ketogenic diet to lose weight and improve body composition. Interestingly, most women declared that they had achieved their goals. Even among medical students who are not on the ketogenic diet, the majority believe that weight loss is the main reason why people choose to follow it. Other studies also highlight that weight loss is an important reason why people choose a KD. Therefore, it is hardly surprising that several meta-analyses and systematic reviews looking at the effect of KD on weight loss have already been published.
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1200 Calorie Diet for Weight Loss
Eating 1,200 calories per day is a a common weight-loss strategy. Following this plan can be moderate for some and drastic for others. Not only is it very low on calories but it is also extremely low in carbohydrates.
Additional Benefits of the Ketogenic Diet
The KD may be more bioenergetically efficient than other dietary strategies, inter alia owing to its effect on curtailing hunger, improving satiety and decreasing appetite (influence on hunger and satiety hormones and the sensation of hunger), inducing faster initial weight loss (associated with lower glycogen levels and reduced water retention), and controlling glycaemia and insulinemia (directly attributable to the low-carbohydrate nature of KD and indirectly to the other areas described). These effects are accompanied by improved insulin sensitivity, reduced inflammation (through ketone bodies and avoidance of pro-inflammatory sugars), reduced need for pharmacological obesity control (the diet’s mechanisms are similar to those of medication but without the side effects), and positive impacts on psychological factors and food addiction.
Impact on Hunger and Satiety
Ketone bodies are said to have an effect on appetite control hormones and are appetite suppressants.
Glycemic Control and Insulin Sensitivity
It induces a significant weight loss and an improvement in lipid parameters, blood pressure, glycaemic indices and insulin sensitivity in patients with obesity and type 2 diabetes mellitus. Carbohydrate restriction was associated with a decrease in insulin concentration, leading to extra-adrenal cortisol synthesis.
Anti-Inflammatory Effects
It has been shown that the KD may be more bioenergetically efficient than other dietary strategies, inter alia owing to its effect on curtailing hunger, improving satiety and decreasing appetite (influence on hunger and satiety hormones and the sensation of hunger), inducing faster initial weight loss (associated with lower glycogen levels and reduced water retention), and controlling glycaemia and insulinemia (directly attributable to the low-carbohydrate nature of KD and indirectly to the other areas described). These effects are accompanied by improved insulin sensitivity, reduced inflammation (through ketone bodies and avoidance of pro-inflammatory sugars), reduced need for pharmacological obesity control (the diet’s mechanisms are similar to those of medication but without the side effects), and positive impacts on psychological factors and food addiction.
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Neurological Benefits
Research has found that a Ketogenic diet can be beneficial to patients with Parkinson’s, Lou Gehrig’s disease and Alzheimer’s disease.
Cancer Treatment
In two human patients with advanced-stage malignant astrocytoma who were fed a calorie-restricted keto diet coupled with normal treatments, their tumours reduced by 21.8%. An easy Keto diet will quickly reduce the amount of glucose in your body. This is thought to be a good thing because cancer cells have been known to grow by depending on the glucose in our bodies. Cancer cells are unable to metabolize ketone bodies as they would blood sugar or glucose. Also, the lack of blood glucose reduces levels of insulin.
Potential Drawbacks and Side Effects
"Keto Flu"
One of the most common side effects of the ketogenic diet is "keto flu." Some people may experience headaches, fatigue, dizziness, sleep problems, heart palpitations, cramps, and diarrhea as the body adjusts to a low-carbohydrate diet. During keto flu, the body's stored glucose begins depleting, and it starts adapting to producing and utilizing ketones as energy. According to Harvard Health Publishing, these side effects usually diminish and resolve in a week or so. To lessen these effects, consider gradually lowering your carbohydrate intake and increasing your dietary fat intake. Keto flu symptoms include nausea, vomiting, headaches, dizziness, insomnia, constipation and fatigue. Doctors suspect that this flu is brought about by sugar and carbohydrate withdrawal.
Digestive Issues
Gastrointestinal side effects like keto constipation and diarrhea aren't uncommon. "If not done properly - with most of your carbohydrates coming from fiber-rich vegetables - you may not be getting enough fiber, which can lead to constipation," says Dr. Mohr.
Nutrient Deficiencies
Eliminating food groups can be problematic. "Ketogenic diets are often low in calcium, vitamin D, magnesium, and folic acid, which over time can lead to nutrient deficiencies if the diet is not planned carefully," adds Marie Spano, RD, a sports performance nutritionist in Atlanta.
Heart Health Concerns
Research shows that a diet rich in animal fats and proteins may negatively impact heart health. "This diet is not for anyone who is at risk of developing cardiovascular disease or who has already been diagnosed with it," Spano cautions. This means that if you have risk factors for heart disease - such as elevated cholesterol, high blood pressure (hypertension), or a strong family history of the disease - you should speak with a healthcare provider before starting this diet. The diet's heavy reliance on fat, especially saturated fat, can raise cholesterol levels, further increasing your chances of developing heart disease in the future.
Low Blood Sugar with Diabetes
For any individual with diabetes, discussing dietary changes - especially those as dramatic as the ones the ketogenic diet requires - with your healthcare team is essential. Because carbohydrates are broken down into glucose in the blood, cutting carbohydrates from your diet could cause levels to crash rapidly depending on your current medication regimen. Such a change may require significant adjustments to medication and insulin to prevent dangerous side effects such as low blood sugar, called hypoglycemia.
Weight Cycling
One of the biggest concerns of the ketogenic diet may be long-term adherence. "It's a very difficult diet to stick to and maintain. Compliance is a challenge because it is so restrictive," explains Mohr. Following a strict diet for weight loss and then quickly reverting to old habits when the dietary changes are too restrictive can lead to what is known as weight cycling, or yo-yo dieting.
Disordered Eating Patterns
Calorie restriction and tracking often perpetuates disordered eating patterns.
Malnourishment
Malnourishment can result from poor food intake or poor nutrient absorption.
Not Sustainable Long-Term
While Keto has been proven to be effective, limiting yourself to a 1200 calorie Keto meal plan might not be sustainable long-term. The 1200 calorie Keto meal plan is an effective and quick way to lose those extra pounds. However, it may not be a sustainable long-term weight loss plan.
Who Should Avoid These Diets?
The 1,200 calorie diet is not for everyone. While calorie deprivation certainly promotes weight loss, this approach is not for everyone. Particularly avoid this type of diet if you are looking to build muscle mass, have an eating disorder, require a large amount of calories (i.e.
The Role of Macronutrients and Cortisol
Meal macronutrients have a strong influence on cortisol concentrations, reducing or increasing their levels. Long-standing studies have shown that fasting and starvation are associated with an increase in serum, salivary and urinary free cortisol levels and inadequate suppression of cortisol after a low dose dexamethasone test. The sympathetic nervous system (SNS) and hypothalamic-pituitary-adrenal axis (HPA) are strictly involved in stress management. An unhealthy behaviour (consumption of highly rich carbohydrate food, chronic stress and reduced sleep) may stimulate cortisol secretion with the development of obesity in subjects who are predisposed for it.
Impact on Kidney Parameters
Both LCKD and LCD patients showed a clear improvement in patients’ clinical status, including liver enzyme levels (GOT, GPT, and GGT), glycemic profile (glucose and insulin), and lipid profile (total cholesterol, HDL, and LDL, and triglycerides), without detecting any significant deviation in biochemical kidney parameters (creatinine, urea, and GFR) and uric acid levels.
Ketogenic Diet for PCOS
Polycystic Ovary Syndrome or PCOS is a hormonal disorder that affects numerous women and causes uncontrollable weight fluctuations, among other symptoms.
Vegetarian and Vegan Keto
Yes, you can. Since vegetarians consume dairy products and eggs, you can be vegetarian on Keto. If you are vegan, you can still do a vegan Keto diet.
Very Low-Calorie Ketogenic Diet (VLCKD)
In a VLCKD, the process of using ketone bodies as an energy source derived from fatty acids is much more intense, with increased use of these energy sources by tissues such as the heart, kidney, skeletal muscle and central nervous system. Physiologically, acetyl-CoA fuses with oxaloacetate derived from glycolytic processes. Under conditions of slowed glycolysis, such as during a VLCKD, the oxaloacetate produced is preferentially used for neoglucogenetic processes, while the cetyl-CoA molecules derived from the beta-oxidation of fatty acids are used for the production of ketone bodies. The VLCKD is the model with the greatest availability of acetyl-CoA. A VLCKD plan is normally divided into several phases, with an initial pure ketogenic period of 6-8 weeks (Figure 1). Phases of very low-calorie ketogenic diet (VLCKD) protocol. LCKD: low-calorie ketogenic diet. LCD: low carbohydrate diet. Protein preparations containing 18 g of proteins, 4 g of carbohydrates and 3 g of fats may be used initially, but these are gradually discontinued with the introduction of natural protein foods.
Sample Meal Plans
Sample 1200 Calorie Keto Meal Plan
- Breakfast: Melt 1/2 cup of coconut butter and coconut oil, 1/4 cups of shredded coconut.
- Lunch: 2 large spiralized zucchini, 1 cup of spinach, 2 tbsp of olive oil, 2 tbsp of butter, 1/4 cup Parmesan cheese, 1/4 cup feta cheese, 5 cloves of garlic, 10 kalamata olives.