Keto, 1,200 calories, juice cleanses: what to know

01The short answer

02The keto diet

In 2019, the National Lipid Association, a U.S. medical society specializing in cholesterol, reviewed low- and very-low-carbohydrate diets, including the ketogenic (“keto”) diet. Its conclusion: these diets are not superior to other approaches for weight loss. It also notes that there are few data beyond two years, and that their effects on “bad” cholesterol (LDL) are mixed: some studies have seen an increase.

Obesity Canada agrees: no split between carbohydrates, fats and protein has reliably shown a meaningful advantage over another. If you are considering a keto diet, especially with a health problem, talk to your doctor.

03“1,200 calories”: a number, not a rule

1,200-calorie meal plans circulate everywhere, but no single number fits every woman. Obesity Canada asks that nutrition advice be personalized, and a registered dietitian can work out your needs. At the extreme, very low-calorie diets, around 800 calories a day or less, are defined by the NIDDK, the U.S. National Institute of Diabetes and Digestive and Kidney Diseases, as diets supervised by a health care professional. This is not a diet to follow on your own.

In athletes, eating too little has a cost. In 2023, the International Olympic Committee published a consensus on Relative Energy Deficiency in Sport (REDs): in female and male athletes alike, a prolonged or severe lack of energy harms health, including reproductive function, and can lead to bone density loss that is sometimes permanent. If you train several times a week while eating very little, talk to your doctor.

04Juice cleanses and “detoxes”

The NCCIH, the U.S. National Center for Complementary and Integrative Health, has looked at the question: there are only a few studies on “detox” programs, and they are of low quality; a 2015 review found no compelling research to support them for weight management. These diets tend to lead to weight gain once you go back to your usual way of eating, and those that severely restrict calories generally don't lead to lasting weight loss.

The NCCIH adds two warnings: some juices are made from foods high in oxalate, which people prone to kidney stones should limit; and juice that hasn't been pasteurized can make people sick. Finally, Canada's Food Guide lists fruit juice among sugary drinks, and makes water the drink of choice.

05Meal replacements, drinks and “slimming” coffees

Not all meal replacements should be written off. Obesity Canada lists partial meal replacements, replacing one or two meals a day within a calorie-reduced plan, among the possible options for adults living with obesity. They are a tool to use within a plan followed by a health professional, not on your own.

Be wary of drinks and coffees sold for weight loss: Mayo Clinic notes that products claiming to speed up metabolism usually don't live up to their claims. For a health product, Health Canada advises checking for an eight-digit number (DIN or NPN) on the package. Fat burners, supplements, injections goes further.

06What you can keep up

Rather than a formula for a few weeks, a plate you can keep and activity every week: that is the thread running through the guidelines. Eating to lose weight sums up the basics of the plate; for activity, Joanie Roussy's women's classes give you a fixed appointment, at noon on weekdays, with no experience needed. Adult karate, which is mixed, is open to everyone from age 14.

07In Verdun, along the river

On days without class, Verdun is good for walking: the riverside path (piste des Berges) runs along the St. Lawrence, and the urban beach sits behind the Auditorium, near De l'Église station. Verdun and Nuns' Island are in the same borough; to reach the dojo at 550 chemin du Golf, suite 010, the getting to the dojo page gives the route, and the schedule the class days.

Sources

1. Kirkpatrick et al., National Lipid Association scientific statement on low-carbohydrate and ketogenic diets (2019) — www.lipid.org/nla/review-current-evidence-and-clinical-recommendations-effects-low-carbohydrate-and-very-low
2. Obesity Canada, guidelines, chapter “Medical Nutrition Therapy in Obesity Management” (2022) — obesitycanada.ca/wp-content/uploads/2022/10/Medical-Nutrition-Therapy_22_FINAL.pdf
3. NIDDK, definition of a very low-calorie diet — www.niddk.nih.gov/Dictionary/V/very-low-calorie-diet
4. Mountjoy et al., International Olympic Committee consensus statement on Relative Energy Deficiency in Sport (REDs), Br J Sports Med (2023) — bjsm.bmj.com/content/57/17/1073
5. NCCIH, “Detoxes and Cleanses: What You Need To Know” (2025) — www.nccih.nih.gov/health/detoxes-and-cleanses-what-you-need-to-know
6. Health Canada, Canada's Food Guide, “Sugary drinks” (2026) — www.canada.ca/en/health-canada/services/food-guide/explore/healthy-eating-recommendations/make-water-drink-choice/sugary-drinks.html
7. Mayo Clinic, “Metabolism and weight loss: How you burn calories” (2026) — mayoclinic.org/healthy-lifestyle/fitness/in-depth/metabolism/art-20046508
8. Health Canada, safe use of health products for weight loss (2012) — www.canada.ca/en/health-canada/services/drugs-medical-devices/safe-use-health-products-weight-loss.html

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