Diet PlanHow to Adapt Rapid 1200-Calorie Keto Meal Plan: Impactful and Superb Diet

How to Adapt Rapid 1200-Calorie Keto Meal Plan: Impactful and Superb Diet

Have you ever heard of the 1200-calorie keto meal plan? In current years, high-protein, low-carb diet plans have been gathering more and more awareness from people who want to lose a few pounds. The 1200-calorie keto meal plan is an example of such a meal plan. Although, despite all the hype around this weight-loss method, is a keto diet good for you?

Suppose you ever notice yourself discussing with a fitness enthusiast or a nutritionist. In that case, you may have heard about the keto diet at some point. This is so; within the past few years, this diet has framed itself as one of the most recognized diet plans around the globe.

Must Read: 1300-Calorie Keto Meal Plan

Not only does it help you lose some good weight within no time, but it also helps you stay fit and go for a longer duration.

Coming to its definition, a keto diet is a diet plan that is high in fats, low on carbs, and medium in protein intake. Coupling it with a 1200-calorie meal or a keto diet plan would likely rapidly bring effective weight loss results.

Table of Contents

What Is a 1200-Calorie Keto Meal Plan?

A 1200-calorie keto meal plan is about a disciplined keto diet while balancing your daily calorie consumption under or around 1200 calories.

Must Read: 2600 Calorie Meal Plan

Before you begin with this diet plan, remember that this 1200-calorie keto meal plan is not made for everyone. Medical consultation is highly suggested before you start practicing it daily.

What Is a Keto Diet?

While many of us understand keto, its advantages, and multiple variations, the ketogenic diet is not a new concept. This diet plan has been utilized in medicine for almost 100 years to treat diseases such as drug-resistant epilepsy. The keto diet is high in carbohydrates and based on protein and high-fat content to keep people going through the day. Specific plans differ, but usually, people on keto focus on eating less than 50 grams of carbs per day.

How Does Keto Meal Plan Work?

Following a keto diet, one tries to eat small amounts of carbs; the body and cells lack blood sugar (glucose) that it takes from carbs to convert into energy. In addition, this leads the body to transform fat into ketones, flushing them into the bloodstream. This method is referred to as ketosis. The body starts to break down deposited fat into molecules that can be utilized for energy.

In short, once you adopt ketosis, your body will begin fragmenting down and utilizing its stored fats for energy. This is said to help burn fat rapidly, thus allowing you to shed weight quickly.

Instructions to Follow Before Starting With This 1200-Calorie Keto Meal Plan

  • People with health problems like cardiovascular issues, diabetes, hypertension, and so on should avoid it by every means.
  • You need to include only healthy fats, limited carbs, and lots of protein daily.
  • You should enjoy the meals (while making them flavorful) to prevent boredom or monotony.
  • Always take your snacks handy to prevent any cheat meals during the method.
  • You should try to follow the diet for at least 7 days for the start before you step in with the full schedule.

How to Eat 1200-Calories a Day

This 1200-calorie meal plan is a limited diet that needs a person to decrease their daily consumption to 1,200 calories. For some people, 1,200 calories are too low and can cause malnourishment.

Most nutritionist labels base their suggestions on a 2,000-calorie diet. So, eating 1,200 calories a day might involve an essential reduction in daily calories or may highlight a small removal, depending on a person’s everyday calorie consumption.

More significant people, males, active masses, breastfeeding or pregnant women, or those with specific medical conditions primarily need more calories each day than others. For those who require fewer calories, a 1200-calorie meal plan is usually safe and potentially efficient.

The daily number of calories a person requires depends on several parameters, including age, sex, activity level, and body. The average adult requires 1600 to 3000 calories daily to maintain their body weight.

 When people intake fewer calories than they require, the body starts to lose weight. It does this first by burning fat and other tissue, including muscle.

Many individuals require more than 1200 calories a day. Hence, individuals who limit their daily consumption to 1200 calories can expect to shed some weight. This can be advantageous for people who are overweight or obese.

 Some studies recommend that a low-calorie meal, such as a 1200-calorie meal plan, provides additional health benefits. The National Institute of Health (NIH) highlighted that in animal studies, fewer calorie meals helped animals live longer and decreased the risk of diseases like cancer. Observational studies of groups that eat fewer calories recommend they are healthier.

Although, this data is incomplete. Not all research on animals goes well with humans. It is also possible that other measures, like the specific foods that people take when on a low-calorie diet, maybe in charge of improved health.

Some research also recommends that weight loss is about more than the calories a person intakes and burns. The body may vary the rate at which it burns calories depending on how many calories a person consumes. Hence, a person following a 1200-calorie diet may burn less of them. This can reduce weight loss.

It is possible that some people may not lose any weight or will require to stay on a restricted-calorie diet for a particular time before seeing outcomes. Weight loss will differ between people. For some people, an alternative method, like getting more exercise or taking less sugar, could be a better option.

What Types of Foods Are Permitted on an Easy 1200-Calorie Keto Meal Plan

Watching keto itself is quite a restrictive diet; here are some foods to avoid and some that are allowed while under this 1200-calorie meal plan:

1. Dairy

You can have full-fat natural/plain yogurt, cheese, butter, and cream. Although, keep away from milk, ice cream, and non-fat and sweetened yogurt.

2. Nuts and seeds

You can enjoy nuts and seeds such as macadamia, almonds, chia seeds, pecans, flax seeds, walnuts, pumpkin seeds, and peanuts. Although, you must avoid cashews and any sweet and chocolate-coated nuts.

If you tend to let yourself off the hook, raise the white flag when things get more challenging than you expected, and send yourself on an unconscious binge-eating trip.

3. Meat and poultry

Chicken, beef, organ meats, pork, and turkey are allowed on keto. Although processed and breaded meats are not permitted on this 1200-calorie meal plan.

4. Vegetables

Broccoli, cauliflower, asparagus, onions, celery, eggplant, leafy greens, mushrooms, tomatoes, and peppers are allowed. In contrast, starch-filled vegetables such as butternut squash, corn, potatoes, sweet potatoes, and pumpkin are not allowed.

5. Oils and fats

Processed vegetable oils or margarine are not allowed. You must substitute these with avocado, coconut, olive, and sesame. Healthy fats like avocados are also highly suggested. 

6. Fruits

This is a tough one for any fruit lover. As most fruits are enriched with carbohydrates, you are not allowed to eat them. The only exceptions are berries such as raspberries, blackberries, and strawberries.

7. Fish and Eggs

You are allowed to have eggs on this 1200-calorie meal plan. Just practice and ensure that they are organic. You can have herring, mackerel, or wild salmon when it comes to fish.

8. Spices

All beans and legumes are not allowed on this diet. If you wish to have condiments, ensure that they are fresh or in powder form. Do not eat any pre-made sauces as you cannot measure the amount of sugar added to them. When it comes to salad toppings, it is good to make your own and not add any sugar to them.

9. Drinks/Beverages

Almond or flax milk, bone broth, unsweetened teas, and coffees are allowed. In contrast, sugary alcoholic drinks, beer, soda, and fruit juice are not allowed. 

What Not to Eat When on the 1200-Calorie Keto Diet

Presently the list of foods you should avoid when you’re on the 1200- calorie diet.

Avoid or limit the consumption of simple carbohydrates as they give little nutritional value and are digested quickly, which will make you empty after a short while. Candy, soda, sugar, white rice, white pasta, white bread, sweet syrup, breakfast cereal, candies, and afterward contain simple carbohydrates.

Avoid eating fried foods, like fried chicken, deep-fried foods, and potato fries.

Avoid aerated and artificially sweetened drinks. Packaged fruit juices contain supplements and artificial sweeteners, which will make you gain weight.

Avoid alcohol while you’re on the 1200- calorie diet plan. Alcohol gets broken down into sugar, readily absorbed into the blood, and raises the blood sugar graph.

Is the 1200-Calorie Keto Meal Plan Healthy?

Yes or no. Mainly, the keto diet has a lot of benefits. This 1200-calorie meal plan has been utilized in seizure treatment in children with epilepsy. Apart from that, it is said to have actual results in weight loss. In 2004 research found that a long-term keto diet was advantageous to a group of obese patients.

In 24 weeks, not only did the patients lose a significant amount of weight, but they also noticed a reduction in their total cholesterol level. Graphs of triglycerides, low-density lipoprotein (LDL) cholesterol, and blood glucose were reduced.

While keto has been proven efficient, letting yourself to a 1200-calorie keto meal plan may not be sustainable long-term. While it will help you shed your weight, it must be noted that an average adult needs 1,600 – 3,000 calories every day to maintain their body weight. Always consult your physician before following a very low-calorie diet to ensure that it is safe and suitable for you.

1200-Calorie Keto Meal Plan
1200-Calorie Keto Meal Plan

How to Make a 1200-Calorie Keto Meal Plan

If you want to try this diet plan but are thinking, ”How do I start a 1200-calorie keto meal plan”, here is a 7-day meal plan sample that you can use as a starting point on your journey.

1200-Calorie Keto Meal Plan

Monday

Breakfast – Classic bacon and eggs

35 grams of bacon and 2 eggs.

Calories 272, Fats 22 g, Carbs 1 g, Protein 15 g

Lunch – Lettuce and ham sandwich

2 pieces of cheddar cheese, 2 pieces of ham, and 2 pieces of lettuce roll up together with 2 tbsp of mayo.

Calories 480, Fats 42 g, Carbs 4 g, Protein 20 g

Dinner – Zucchini pasta

2 large spiralized zucchini, 1 mug of Spinach, 2 tbsp of olive oil, 2 tbsp of butter,1/4 profile of Parmesan cheese,1/4 cup of feta cheese, 5 cloves of garlic, and 10 olives. Put black pepper and salt to taste.

Calories 231, Fat 20 g, Carbs6.5 g, Protein6.5 g

Snack – keto Cheese Chips

200 g cheddar cheese or provolone cheese and 1/2 tsp shredded paprika powder.

Calories Two hundred, Fat 19 g, Carbs Two gm, Protein 13 gm

Total Calories – 183

Tuesday

Breakfast – Cheese rollups

Fifty g of cheese wrapped in 15 g of butter.

Calories Three hundred Thirty-one, Fat 30 g, Carbs 2 g, Protein 13 g,

Lunch – Two hundred Fifty gm Italian style ham, 125 g prosciutto, Fifty gm soppressata, 150 g genoa salami, Two avocados, green onions, and Two Lettuce leaves.

Calories Two hundred seventy, Fat 22 g, Carbs2.5 g, Protein18.6 g

Dinner – 113 g ribeye steak with 1 mug of broccoli and 1 teaspoon butter.

Calories Four hundred nine, Fat 31 g, Carbs 4 g, Protein 24 g

Snack – Melt 1/2 mug of coconut butter, coconut oil, and 1/4 cup of shredded coconut. Mix and freeze for an hour.

Calories One hundred seventy-two, Fat 18 g, Carbs 2 g, Protein 0 g

Total Calories –182

Wednesday

Breakfast – Dairy-free latte

2 eggs, 2 tbsp coconut oil, 350 ml boiling water, 1 pinch vanilla extract, 1 tsp ground dash

Calories One hundred Ninety-one, Fat 18 g, Carbs 1 g, Protein 6 g

Lunch – 227 g of roaster chicken

Calories Four hundred Seventy-five, Fat 30 g, Carbs 0 g, Protein 51 g

Dinner – Curried pork chops

2 pork chops, 1 g curry cream, 1 tsp olive oil, salt and pepper to taste

Calories 480, Fat 18 g, Carbs 0 g, Protein 78 g

Total calories – 146

Thursday

Breakfast – No chow sandwich

Two tbsp butter, Four eggs, salt and pepper, Thirty gm smoked ham, Fifty gm cheddar cheese

Calories 354, Fat 30 g, Carbs 2 g, Protein 20 g

Lunch – Lettuce sandwich

2 slices deli lemon or ham, 1 slice cheddar cheese, 1 piece of lettuce, and 1 slice of tomato rolled together with 1 tbsp mayonnaise.

Calories220.7, Fat 18.7 g, Carbs 1.3 g, Protein12.3 g

Dinner – Burrito Bowl

113 g of steak, 2 tbsp of guacamole, 2 tbsp cheese OR sour cream, and a tiny sprinkle of lettuce

Calories 495, Fat 36 g, Carbs 3 g, Protein 29 g

Snack –1/4 cucumber and 1 tbsp estate dressing

Calories Eighty, Fat 7 g, Carbs 3 g, Protein 1 g

Total calories – 149

Friday

Breakfast – Egg Muffins

1⁄3 scallion, 25 g diced cooked bacon, 2 eggs, 1⁄3 tbsp red pesto or green pesto( voluntary), salt and pepper, and 30 g tattered cheese.

Calories 336, Fat 26 g, Carbs 2 g, Protein 23 g

Lunch – Tuna Salad

1 mug of tuna, 3 tbsp mayonnaise, 1 tbsp onion, salt and pepper to taste

Calories Two hundred forty-Eight, Fat 19 g, Carbs 2 g, Protein 20 g

Dinner – Salmon with broccoli and cheese

110 g broccoli, 20 g butter, salt, and pepper, 35 g grated cheddar cheese, 175 g salmon, ¼ lime( voluntary)

Calories Six hundred Eighty-four, Fat 52 g, Carbs 6 g, Protein 46 g

Total calories – 268

Saturday

Southwestern eggs

Breakfast – 1 serving of southwestern eggs

Snack – 1 serving of cheese slices

Lunch – 1 small plate of Cucumber Avocado salad

Snack – Almonds( 1 oz)

Dinner – 1 serving of delicate chicken and condiment skillet

Total calories – 1201 calories

Sunday

Tuna salad

Breakfast- 1 small plate of ham along with egg scramble

Snack- 1 serving of plain tuna salad

Lunch- 1 serving of lemon lettuce roll-ups with 2 servings of cheese slices

Snack- 1 serving of mixed veggies along with lemon salad and olive oil topping

Dinner- 2 mugs of bachelor Brussels sprouts

Total calories-1205

The 1200-Calorie Keto Diet Recipe

Broccoli And Lentil Soup

 Requirements

  • One mug of broccoli florets
  • 1/2 cup of yellow lentils
  • 1/4 onion
  • 1/2 tomato
  • 1 garlic clove
  • 1/4 cup of orange juice
  • One small green chili
  • One teaspoon of cumin seeds
  • One tablespoon of rice bran oil
  • Salt(as needed)
How to make(Preparation)
  1. Wash the yellow lentils and keep them apart.
  2. Cut the onion, garlic, tomato, and chili.
  3. Chop the broccoli florets.
  4. In a soup bowl, heat the oil and fry the cumin seeds for about 30 seconds.
  5. Fry the garlic until it turns golden brown.
  6. Put the onions and fry until they are translucent.
  7. Incorporate the broccoli florets and tomato. Fry for about a minute.
  8. Put the chopped green chili and fry for about 15 seconds.
  9. Put the washed lentils, a pinch of salt, and a cup of water.
  10. Remain them as it cooks until the lentils and broccoli florets are adequately cooked.
  11. Put orange juice, use a concentration blender, and blend all the components to make a thick soup.

Meal Ideas on 1200-Calorie Keto Meal Plan

People on a 1200-calorie diet require to eat nutrient-rich food to prevent feeling hungry and avoid malnourishment. Lean proteins are very rich in nutrients and low in calories. White carbs, such as white bread, on the contrary, consist of more calories and fewer nutrients.

The National Heart, Lung and Blood Institute(NHLBI) provides diet plans and other details about foods to choose from when following a 1200-calorie diet.

Some other meals and food ideas are as follows

Breakfast

½ mug of tattered wheat cereal with 1 mug 1 milk

reduced-fat yogurt with blueberries

berry and banana smoothie

hard-boiled egg

1 slice whole-grain toast with peanut butter

1 cup of fat-free cottage cheese with pineapple or strawberries

1 cup of oatmeal along with a banana or berries

½ an avocado with 1 cup of fat-free cottage cheese

Lunch

A can or bag of tuna, seasoned with lemon juice or pepper

arugula salad with cranberries, walnuts, lemon juice, balsamic vinaigrette, and a light scattering of Parmesan cheese

mug of Greek yogurt with honey, berries, and almonds

almond butter on a whole-grain English muffin

1 avocado with salsa

Roasted beef sandwich along with low-calorie mayo, tomato, and lettuce on whole-wheat bread

Dinner

Two ounces( oz) of salmon prepared in vegetable oil, along with pepper or lemon juice

An avocado toast on whole wheat bread with a filling of green beans

A sweet potato along with margarine and four ounces (oz) grilled chicken

½ mug brown rice with 1 mug boiled vegetables and low-fat cottage cheese

1 mug whole wheat pasta with marinara sauce and three lemon or soy meatballs

Snack ideas

mixed nuts, not seasoned or with added sugar

peach or mango, ideal for managing sugar cravings

guacamole and raw veggies

½ avocado with hot sauce

1 serving of unsalted canned mixed veggies

peanut butter on whole-grain toast

1 oz unsalted pistachios

mug hummus with raw vegetables

string cheese

½ mug sliced peaches and 1 oz prosciutto

Treats on 1200-Calorie Keto Meal Plan

Being on a 1200-calorie diet does not mean that a person has to prevent any particular foods entirely.

Permitting an occasional small treat could make sticking to this limited diet easier. Although, very high-calorie foods, like large muffins or slices of cake, could make it challenging to stay under 1,200 calories for the day while regulating nutritional requirements.

Treats that may work within a 1200-calorie diet comprise:

  • Small servings of treat foods, similar as a single cookie or five potato chips

popcorn, which is low in calories

  • Kettle corn, which offers a sweet crunch but without all the calories of utmost sweet snacks
  • Seasoned and seasoned whole wheat crackers, which give a salty crunch similar to potato chips
  • Removing empty calories from the diet can free up more space for treats. Some sources of empty calories correspond of
  • Candied beverages, including sugar in coffee, alcohol, and candied fruit juices
  • White bread and pasta
  • Soda
  • Oils and butter that are high in saturated and trans fats
  • High-calorie seasonings

Safety Instruction When You Are on a 1200-Calorie Keto Meal Plan

It’s more complex to get significant macronutrients, like proteins and fats, and micronutrients, like vitamins and minerals, on a low-calorie diet. Hence, it’s necessary to read nutritional markers and consult a doctor before concluding this eating system.

A dietitian could frequently help with planning a personalized eating plan.

People who mustn’t consume veritably low-calorie diets comprise of

those who are formerly light

  • females whose menstrual cycles have stopped because of being light or eating a deficient calorie diet
  • individuals with eating diseases
  • pregnant or breastfeeding women
  • children, especially actually youthful children
  • those with specific nutritional scarcities or imbalances
  • Individuals whose doctors have recommended them prevent low-calorie diets

A 1200-calorie diet can virtually be unhealthy for some people. For example, a person who gets all their calories from candied cereal, potato chips, or eyefuls may suffer from malnutrition.

Reducing the number of calories a person consumes can help them lose weight. Low-calorie diets may also reduce the threat of specific conditions and help people see weight loss that encourages them to stick with the diet.

Weight isn’t the only stylish measure of health. A person won’t inescapably get healthier simply by losing weight. In some cases, weight loss can make a person less healthy, especially if they eat unhealthful foods or consume enough essential nutrients.

Also, sticking to a deficient calorie diet can prove delicate, especially for people who struggle with food cravings. No matter what weight loss plan a person chooses, it’s vital to choose a diet and exercise program that they can manage for the rest of their life.

A doctor or dietitian can help with a custom diet and nutrition plan that offers the right balance of treats and nutrient-dense food.

Role of Exercise When You Are on a 1200-Calorie Keto Meal Plan

No particular exercise is suggested when you follow this diet. Dieters must know that exercising daily is significant for maintaining weight loss and overall good health. Working out at the gym, brisk walking, or practicing yoga for an hour every day is suggested. You are also required to make lifestyle changes to remain fit and healthy. You must remember the following things if you are on a 1200-calorie diet.

Changes in Lifestyle

  • Check your portion. Cover your plate with 50% non-starchy vegetables and fruits, 25% lean protein, and 25% whole grains.
  • Sleep for at least 7 hours per day helps in controlling weight.
  • Try to regulate your stress by practicing meditation and deep breathing exercises.

The 1200-calorie diet is proven beneficial for several reasons, the most significant being weight loss.

Benefits of the 1200-Calorie Keto Meal Plan

  • It is simple and easy to follow as there are no limitations on the types of food you can consume. It can be easy to follow and suit particular dietary concerns.
  • It does produce results when it comes to losing weight as it primarily focuses on having fewer calories than you release. The deduction in calories provides the body with less fuel than what it needs, thus resulting in a net weight loss.
  • This diet gives various options with numerous diet plans and menus that fit different eating habits, nutrition needs, and cooking styles.
  • It is cost-effective. All you require is a calorie-counting device, which could be available online for free.
  • It generally gives sufficient nutritional intake while decreasing calories to the level that most dieters need for losing weight.
  • This 1200-calorie diet plan has given nutritionists and health professionals a basis to plan other diet plans for weight loss.

All types of diets have specific drawbacks, and the 1200-calorie diet is not irregular. While many people may find it efficient, it does not mean that this diet is suitable for all.

Drawbacks of the 1200-Calorie Keto Meal Plan

  • The reduction in calories may also cause the removal of specific vital nutrients. Hence, cautious diet planning is a must to prevent a lack of proper nutrients.
  • Calorie counting and food measurement are essential in this diet. This can be done by utilizing a menu or assistive diet plan, an added requirement.
  • Hunger and fatigue are the most imminent side effects of this diet.
  • This diet is not suggested for physically active individuals as they need more calories to sustain themselves.

Dos and Don’Ts on 1200-Calorie Keto Meal Plan

Dos

  • You must have a heavy breakfast.
  • You must have at least 6 meals per day.
  • You must eat the whole fruit rather than juicing it.
  • You must practice mild exercises that will keep your muscles and bones active.
  • You must get a good night’s sleep.
  • You must consult your physician or dietitian to know whether you require to go on such a low-calorie diet to lose weight.

DON’TS

  • You must not exceed the calorie limit when you are on this diet.
  • You must not have a long gap between two meals.
  • You must not drink packaged drinks, aerated drinks, and alcohol.
  • You must avoid doing vigorous exercises.
  • You need not stress yourself too much. Stress can make you gain weight.
  • You need not follow it at a stretch for many weeks.

The 1200- calorie diet plan helps you exfoliate weight when accompanied by regular exercise and life changes. It involves having foods rich in fiber, protein, and complex carbohydrates, which take time to digest and make you feel fuller for longer. Consume vegetables and fruits as they’re low in calories, and avoid fried foods, sugary drinks, and alcohol.

 As with any diet, this plan may also lead to nutritional scarcities and other side effects, so following it under the supervision of a dietitian is recommended. Also, you should get at least seven hours of sleep and practice contemplation to reduce stress for effective weight loss.

Conclusion

The 1200-calorie keto meal plan is an efficient and rapid way to shed those extra pounds. Although, it may not be a sustainable long-term weight loss plan. To regulate the new weight and keep out any excess weight, you will need to exercise and enhance the number of calories you intake.

You must Remember that rapid weight loss plans can harm your health, especially if you have an underlying disease. Before trying this diet, consult your nutritionist or doctor on the step forward.

This diet plan can work miracles in your weight loss diet if followed effectively. Still, the key is to stick with suitable nutrition options daily. You must watch out for fiber intake as it will manage your protein intake, making digestion easier.

Disclaimer

This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. Can you do keto on 1200 calories?

Answer: Yes, one can do keto on 1200 calories.

Question 2. How many carbs are in a 1200-calorie keto diet?

Answer: There are 17.25 grams of carbs in a 1200-calorie keto diet.

Question 3. How many calories should you eat on keto?

Answer: Women must eat 1,500 to 1,800 calories daily, while men eat 1,800 to 2,200 calories daily.

Question 4. What should my keto calorie intake be to lose weight?

Answer: To lose weight, one can consume 1500 to 2200 calories on a keto diet.

Question 5. How many carbs should I eat on a 1200-calorie diet?

Answer: One should eat 150 grams of carbs on a 1200-calorie diet.

Question 6. How quickly will I lose weight on 1200 calories a day?

Answer: One can lose 1 to 1.5 pounds weekly on 1200 calories a day.

Question 7. How can I eat 1200 calories daily and not be hungry?

Answer: When you are on a 1,200-calorie diet, you must eat nutrient-rich food to avoid feeling hungry and malnourished. Lean proteins are very rich in nutrients and low in calories. White carbohydrates, like white bread, by contrast, consist of more calories and fewer nutrients.

Question 8. What is lazy keto?

Answer: A lazy keto diet needs someone to reduce carbohydrates to 10% or less of their daily calories.

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