Is 800 calories a day enough. 800 Calorie Diet: Unveiling the Truth About Very Low-Calorie Diets for Weight Loss
Is an 800 calorie diet safe for weight loss. What are the potential risks and benefits of very low-calorie diets. How effective are these extreme diets for long-term weight management. What foods should be included in an 800 calorie meal plan.
Understanding Very Low-Calorie Diets: The 800 Calorie Approach
Very low-calorie diets (VLCDs) have gained attention as a potential strategy for rapid weight loss. These diets typically provide between 800 and 1,500 calories per day, with the 800 calorie diet sitting at the lower end of this spectrum. But what exactly does an 800 calorie diet entail, and is it a safe and effective approach to weight loss?
An 800 calorie diet is a highly restrictive eating plan that dramatically reduces daily caloric intake. It’s considered a form of very low-calorie diet, which are sometimes used under medical supervision for short-term weight loss in individuals with obesity. However, such extreme calorie restriction raises important questions about safety, sustainability, and long-term effectiveness.
The Potential Benefits of an 800 Calorie Diet
While controversial, proponents of the 800 calorie diet claim it can offer several benefits:
- Rapid initial weight loss
- Potential improvement in obesity-related health conditions
- Short-term metabolic changes that may benefit some individuals
For individuals with a BMI over 30, a very low-calorie diet like the 800 calorie plan may result in significant short-term weight loss. Some studies suggest an average loss of 3 to 5 pounds per week, potentially totaling up to 44 pounds over a 12-week period. This rapid weight loss can lead to improvements in weight-related medical conditions such as diabetes, high blood pressure, and high cholesterol.
Risks and Side Effects of Extreme Calorie Restriction
Despite potential short-term benefits, the 800 calorie diet comes with considerable risks and side effects:
- Nutritional deficiencies
- Fatigue and weakness
- Gallstones
- Muscle loss
- Hormonal imbalances
- Difficulty maintaining weight loss
One of the most significant risks associated with very low-calorie diets is the development of gallstones. During rapid weight loss, the body breaks down fat for energy, leading to increased cholesterol secretion by the liver. When combined with bile, this excess cholesterol can form gallstones, potentially causing severe pain and complications.
Common Side Effects of VLCDs
People following very low-calorie diets often report several minor side effects, including:
- Fatigue
- Constipation
- Nausea
- Diarrhea
While these symptoms typically improve within a few weeks, they can be unpleasant and may impact daily life. In some cases, they may even lead individuals to abandon the diet prematurely.
Who Should Avoid Very Low-Calorie Diets?
Very low-calorie diets, including the 800 calorie diet, are not suitable for everyone. Certain groups should avoid these extreme diets:
- Pregnant or breastfeeding women
- Children and teenagers
- Adults over 50 (in many cases)
- Individuals with a BMI under 30, unless under medical supervision
- People with certain medical conditions or taking specific medications
For these groups, the risks of very low-calorie diets often outweigh potential benefits. It’s crucial to consult with a healthcare provider before embarking on any extreme diet plan.
Crafting a Balanced 800 Calorie Diet Plan
If an 800 calorie diet is deemed appropriate by a medical professional, it’s essential to ensure the diet is as nutritionally balanced as possible. Despite the severe calorie restriction, the diet should aim to include all major food groups:
Complex Carbohydrates
Whole grains should form a part of the diet, even in limited quantities. Options include:
- Whole wheat
- Brown rice
- Wild rice
- Oats
- Quinoa
These complex carbohydrates provide more nutrients and fiber than refined alternatives, promoting feelings of fullness and supporting digestive health.
Lean Proteins
Protein is crucial for maintaining muscle mass during weight loss. Good sources include:
- Chicken breast
- Fish
- Lean beef
- Egg whites
- Low-fat dairy
Fruits and Vegetables
Dark leafy greens and other nutrient-dense vegetables should form a significant portion of the diet. Examples include:
- Spinach
- Kale
- Broccoli
- Cauliflower
- Bell peppers
Fruits can be included in moderation, focusing on lower-sugar options like berries.
Healthy Fats
Even on a very low-calorie diet, some healthy fats are necessary. Small amounts of the following can be included:
- Avocado
- Olive oil
- Nuts and seeds
The Importance of Medical Supervision
Given the extreme nature of the 800 calorie diet, medical supervision is crucial. A healthcare provider can:
- Assess whether the diet is appropriate for an individual
- Monitor for potential side effects and complications
- Ensure nutritional needs are being met
- Adjust the diet plan as needed
Without proper medical oversight, very low-calorie diets can pose significant health risks. A healthcare provider can also help develop a plan for transitioning off the diet and maintaining weight loss in the long term.
Long-Term Effectiveness and Weight Maintenance
While very low-calorie diets like the 800 calorie plan can lead to rapid initial weight loss, their long-term effectiveness is questionable. Research suggests that in the long run, very low-calorie diets are not more effective than more moderate approaches to weight loss.
The key to successful long-term weight management lies in sustainable lifestyle changes. Once the initial diet period ends, individuals must transition to a balanced, calorie-controlled diet and regular physical activity to maintain their weight loss. Without these changes, most people regain the weight they lost, often ending up at a higher weight than before the diet.
Challenges of Weight Maintenance
Several factors make weight maintenance challenging after a very low-calorie diet:
- Metabolic adaptations that slow calorie burning
- Increased appetite and food cravings
- Difficulty adjusting to normal eating patterns
- Psychological factors, including stress and emotional eating
Addressing these challenges requires a comprehensive approach that goes beyond simple calorie counting. This may include behavioral therapy, ongoing nutritional counseling, and strategies to increase physical activity.
Alternatives to Very Low-Calorie Diets
For most individuals, more moderate approaches to weight loss are safer and more sustainable than very low-calorie diets. Some alternatives include:
- Gradual calorie reduction (e.g., 500 calories below maintenance level)
- Intermittent fasting
- Mediterranean diet
- Plant-based diets
- Low-carb or ketogenic diets
These approaches can lead to steady, sustainable weight loss without the extreme restrictions and potential risks associated with very low-calorie diets. They also tend to be easier to maintain long-term, promoting overall health and wellbeing.
The Role of Physical Activity
Regardless of the dietary approach chosen, incorporating regular physical activity is crucial for successful weight management. Exercise not only burns calories but also offers numerous health benefits, including:
- Improved cardiovascular health
- Increased muscle mass and metabolic rate
- Better mood and reduced stress
- Enhanced overall quality of life
A combination of aerobic exercise and strength training is typically recommended for optimal health and weight management.
The Psychological Impact of Extreme Dieting
Very low-calorie diets like the 800 calorie plan can have significant psychological effects. These may include:
- Increased stress and anxiety around food
- Development of disordered eating patterns
- Negative body image
- Feelings of deprivation and social isolation
These psychological factors can make it difficult to maintain the diet and may lead to a cycle of yo-yo dieting. It’s important to consider the mental health implications of any extreme diet and to seek support from mental health professionals if needed.
Developing a Healthy Relationship with Food
Rather than focusing solely on calorie restriction, a more balanced approach to weight management involves developing a healthy relationship with food. This might include:
- Practicing mindful eating
- Learning to recognize hunger and fullness cues
- Addressing emotional eating
- Focusing on nutrient-dense, whole foods
- Allowing for occasional treats without guilt
By fostering a positive attitude towards food and nutrition, individuals are more likely to maintain healthy habits long-term.
The Role of Personalized Nutrition
While general guidelines can be helpful, nutrition is highly individual. Factors such as age, gender, activity level, medical history, and genetic predispositions all play a role in determining the most effective approach to weight management for each person.
Working with a registered dietitian or nutritionist can help individuals develop a personalized nutrition plan that takes into account their unique needs and preferences. This tailored approach is often more effective and sustainable than one-size-fits-all diet plans.
The Future of Weight Management
As our understanding of nutrition and metabolism continues to evolve, new approaches to weight management are emerging. These include:
- Nutrigenomics (studying how genes interact with nutrition)
- Personalized meal planning based on individual metabolic profiles
- Use of technology for real-time tracking and feedback
- Integration of behavioral psychology in weight management programs
These advancements hold promise for more effective, individualized approaches to weight management in the future.
Are Very Low-Calorie Diets Safe for Weight Loss?
Written by WebMD Editorial Contributors
In this Article
- How Effective Are Very Low-Calorie Diets?
- Are Very Low-Calorie Diets Safe?
- What Are the Side Effects of Very Low-Calorie Diets?
- What Are the Other Drawbacks of Very Low-Calorie Diets?
When you’re on a low-calorie diet, you usually get between 800 and 1,500 calories a day. For some people, an alternative for short-term weight loss is a very low-calorie diet.
Many very low-calorie diets are commercially-made formulas of 800 calories or fewer that replace all the food you usually eat. Others, such as the well-known grapefruit diet rely on eating a lot of the same low-calorie food or foods.
Very low-calorie diets are not the same as over-the-counter meal replacements, which you substitute for one or two meals a day.
If you have a BMI over 30 (which your doctor will call “obese”), then a very low-calorie diet may let you lose about 3 to 5 pounds per week, for an average total weight loss of 44 pounds over 12 weeks.
Losing that amount of weight may improve weight-related medical conditions, including diabetes, high blood pressure, and high cholesterol. But in the long-run, very low-calorie diets aren’t more effective than more modest diets. Once you go off a diet, you need to change your lifestyle, committing to healthy eating and regular physical activity.
Very low-calorie diets are not OK for everyone. Talk to your doctor to see if this kind of diet is appropriate for you.
If your BMI is greater than 30, then very low-calorie diets are generally safe when used under proper medical supervision. For people who are overweight but not obese (BMI of 27-30), very low-calorie diets should be reserved for those who have weight-related medical problems and are under medical supervision.
Very low-calorie-diets are not recommended for pregnant or breastfeeding women, and are not appropriate for children or teens except in specialized treatment programs. They also may not be OK for people over age 50, either, depending on the potential need for medications for pre-existing conditions, as well as the possibility of side effects.
People on a very low-calorie diet for 4 to 16 weeks report minor side effects such as fatigue, constipation, nausea, and diarrhea. These conditions usually improve within a few weeks and rarely prevent people from completing the program.
Gallstones are the most common serious side effect of very low-calorie diets. Gallstones are more common during rapid weight loss. When the body experiences a calorie deficit, it starts to break down fat for energy. The liver then secretes more cholesterol and when combined with bile, can form gallstones.
To be healthy, you need a balance of foods from different food groups. It’s difficult to get good nutrition and feel satisfied on a very low-calorie diet. In addition, consuming as few as 800 calories daily may not give you the energy you need for daily living and regular physical activity, especially if you eat the same foods every day.
Talk to your doctor or dietitian to make sure you get the nutrients you need while on a very low-calorie diet.
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800-Calorie Diet: Why It’s Not Likely To Work Over The Long Term
Can the 800 calorie diet help you lose weight and belly fat? Is the 800 calorie diet really safe and sustainable for everyone? What should you eat while on the 800 calorie diet and how much weight could you lose while on this eating plan? Check out this article to learn more about this meal plan.
The 800 calorie diet is a very-low-calorie diet that promises quick weight loss results to anyone taking part in it. Very low-calorie diets should only be attempted when recommended and supervised closely by a physician. This eating plan requires people to eat 800 calories a day for a specified amount of time. For the most part, people will need to follow this eating plan until they achieve their weight loss goals, which may be in preparation for surgery or for some other medical reason.
What To Eat On A 800-Calorie Diet: The 800 Calorie Diet Menu
Like any other eating plan available, the 800 calorie diet plan must be formulated in a way that incorporates all food groups. This is not only for achieving weight loss, but also because consuming all food groups is essential for good health.
Here are some foods that must be included in an 800 calorie diet plan
These include foods such as whole wheat, brown and wild rice, oats, and quinoa, among others. Not only do they have more nutrients than simple/refined carbohydrates, but they also have more fiber, making them more filling and great for digestive and heart health (19).
Read More: Unhealthy Weight Loss Can Undermine Your Health! Learn Safe Ways To Shed Pounds
Dark Leafy Greens
Popular examples of dark leafy greens include bok choy, arugula, Swiss chard, kale, collard greens, and romaine lettuce. Not only are these greens low in calories, carbs, sodium, and cholesterol, but they also have high levels of fiber, iron, magnesium, potassium, and calcium (7).
Fruits
Some low-calorie fruits that will not cause an overflow beyond the 800 calorie diet restriction include examples such as lemons, strawberries, grapefruit, black berries, blueberries, and pineapples, among others. These fruits are excellent sources of essential vitamins and minerals; they are high in fiber, and also provide a wide range of health-boosting antioxidants (22).
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Lentils And Legumes
They are naturally low in fat, are practically free of saturated fat, and provide fiber, protein, complex carbohydrates, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorus (13). They are also quite filling and take longer to digest, thus they will help keep you from exceeding your caloric deficit.
Lean Proteins
Proteins are a big part of very low-calorie diets. A high protein diet helps with weight loss by increasing the satiety hormones while reducing levels of the hunger hormone, ghrelin. Proteins also boost your metabolism, making you burn calories faster (11). Lean proteins are better since they have less saturated fat.
Oily Fish
Examples of these include trout, tuna, salmon, mackerel, herring, sardines, and pilchards. They are rich in protein and omega-3 polyunsaturated fatty acids, which help reduce inflammation and may also prove beneficial in lowering the risk of heart disease, cancer, and arthritis.
Dark leafy greens are not the only veggies that you should consume on the 800 calorie diet. It would be best if you tried to fill your shopping cart with as many vegetables and fruits as you can. A diet rich in vegetables and fruits can help lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and positively affect blood sugar levels, which can help keep one’s appetite in check (24).
What Is A Good 800-Calorie Diet?
Irrespective of the many promises of weight loss through this eating plan, there is no good formulation of an 800 calorie diet plan. This is because the 800 calorie diet is classified as a Very-Low-Calorie diet (VLCD). Very-low-calorie diet plans are rapid weight loss plans that are incredibly restrictive for anyone participating in them. Due to this fact, there is no doctor or dietitian that would recommend such an eating plan to most people. However, there are some exceptions to the rule.
The 800 calorie diet could be used as a short-term weight loss plan for obese and severely obese patients who are managing diabetes, going to have surgery or preparing for fertility treatment. It should be noted that even in these cases, these people are highly monitored by doctors in case of any complications (26). Another important point to note is that this diet is not for anyone with a BMI that is between 27 and 30. It is exclusively reserved for persons with a BMI of 30 or higher. The only time that anyone with a BMI of 27 to 30 would be placed on an 800 calorie diet plan would be if he/she has a medical condition related to their weight, such as diabetes or high blood pressure.
Read More: Different Types Of Diets: The Lowdown On The Most Talked-About Weight Loss Strategies
Is The 800-Calorie Diet Safe?
No, it is not. As a general rule, men and women require about 2500 and 2000 calories, respectively, to maintain weight. You should note that this is not a standard number as your recommended daily caloric intake is determined by weight, ages, height and level of physical activity(23). When trying to lose weight, it is advisable to cut your daily caloric intake by 500 to 1000 calories a day and nothing more. This can help you lose 1 to 2 pounds a week (6). However, even with a calorie deficit, your daily caloric intake should not fall to 800 calories a day.
According to the Harvard Medical School, the least number of calories that one can consume a day while trying to lose weight is 1,200 a day for women and 1,500 a day for men (5). In light of this, the 800 calorie diet is not a safe eating plan for anyone unless they are under medical supervision. This eating plan should also not be recommended for children or teens. Concerning older people, the 800 calorie diet is also not normally recommended to them due to certain potential side effects, pre-existing medical conditions, and/or medication needs (29).
What Are Some Side Effects Of An 800-Calorie Diet?
Here are some side effects that you might experience while on the 800 calorie diet plan
This is especially linked to the 800 low-carb diet. While low carb diets have been praised for aiding weight loss and lowering blood pressure, and improving blood glucose control in many people, these results are usually short-lived. When followed for a long time, such diets increase the risk of death due to cardiovascular disease, cerebrovascular disease, and cancer.
This has been linked to the reduced intake of fiber and fruits and simultaneously increased intake of animal protein, cholesterol, and saturated fat in such diets (15). The 800 calories low-carb diet makes matters worse since it is extremely restrictive with how much food you can eat in a day.
A low carb eating plan like the 800 calories low carb diet could lead to common nutrient deficiencies of nutrients such as calcium, Vitamin C, iron, Vitamin D, magnesium, Vitamin E, folate, and thiamin (Vitamin B1) (2), among others.
These nutrient deficiencies can lead to a weak immune system, muscle weakness, hair loss and scaly skin, abnormal heart rhythms, reduced bone strength, and an increased risk of fractures (1). Even if your 800 calorie diet was not low in carbs, you could also not be consuming enough protein. A lack of enough protein in your diet could lead to swelling, fatty liver, skin degeneration, the increase and severity of infections, and muscle wasting (3).
Some temporary but not life-threatening side effects of the 800 calorie diet and other VLCDs include fatigue, constipation, nausea, and diarrhea (27).
A one-year comparative study done in Sweden showed that people living on a very-low-calorie diet are three times more likely to get gallstones than those living on a low-calorie diet (18). Gallstones can form in the gallbladder when bile hardens into a stone-like material, which can happen if there is too much bile salts, cholesterol, or bilirubin in it.
Other than low-calorie diets, gallstones are also caused by obesity, diets high in refined carbohydrates and fats, and rapid weight loss (28). Women considering the 800 calorie diet plan should note that gallstones are more likely to occur in them than in men.
Metabolism is a series of chemical reactions in a living organism that creates and breaks down energy necessary for life. In layman’s terms, it is the process by which your body converts what you eat and drink into energy. People with a high or fast metabolism will burn more calories at rest and during activity while those with a slow metabolic rate will burn fewer calories at rest and during movement or exercise (9).
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People with slower rates of metabolism are advised to eat less to counter it; however, eating too little leads to the opposite of the desired results. Multiple studies have shown that low-calorie diets can decrease the number of calories the body burns by as much as 23% (1). The worst part is that this effect does not necessarily stop once you stop dieting. In some cases, your metabolism can remain at a slowed rate for up to 6 years after your very-low-calorie diet plan (17).
The luteinizing hormone (LH) is a reproductive hormone made in the pituitary gland that affects both male and female reproductive systems. Without an increase in estrogen and luteinizing hormone in the body, a woman may not ovulate every month. A clinical trial done in 2003 showed that women who ate less disrupted the LH pulsatility in their bodies (16).
An 800 calorie diet may also reduce your estrogen levels. Low estrogen levels can cause weight gain and trigger loss of bone mass in exercising women (21). Bone turnover – the process of resorption followed by replacement by new bone with little change in shape – in younger women can also be affected by such a restrictive eating plan (10).
Crash dieting and very-low-calorie diets are famous for being very unsustainable. Most of us would not be able to sustain an 800 calorie diet plan for more than a week, let alone for a whole month without medical support.
This means that eventually, you will have to quit the diet and go back to your normal eating habits. Since this way of eating is quite restrictive, you are very likely to binge eat all the wrong foods, which will lead back to weight gains within 6 months of stopping your diet (30).
On the other hand, such diets do not teach you anything about clean and healthy eating, meaning you are most likely to go back to unhealthy eating habits, which too, lead to weight gain.
Binge eating disorder (BED) is a serious eating disorder in which patients frequently consume unusually large amounts of food and feel unable to stop eating (4). 3-month research done on obese female subjects showed that 30% of the women who were initially not binge eaters had started binge eating after the very-low-calorie diet program ended. On the other hand, 62% of the women who were originally binge eaters continued to report the recurrence of binge eating episodes (20).
800-Calorie Diet: How Much Weight Loss?
The information on the 800 calorie weight loss results differs. Some sources claim that the average weight loss on a very low-calorie diet is 1 to 3 pounds a week (25). On the other hand, others promise a loss of about 3 to 5 pounds per week (27). However, these are just estimations. Weight loss is not dependent on diet alone but on several factors such as the starting weight, usual eating habits, exercise, metabolism, etc.
If you lost an average of 3.5 pounds a week, this would equate to an 800 calorie diet weight loss of 14 pounds (6kgs) a month.
14 pounds * 3 months = 42 pounds lost in 12 weeks (19 kgs)
While these 800 calorie diet weight loss may tempt you to try this eating plan, please remember that this is not only dangerous but also rapid weight loss results are hard to maintain in the long run. According to the CDC, a gradual and steady weight loss of 1 to 2 pounds per week is easier to maintain (14). This is achieved through a calorie deficit of 500 to 1,000 calories a day – 3500 to 7000 cals a week – and exercising for at least 30 minutes a day.
How Much Fiber In A 800-Calorie Diet?
People are advised to eat more fiber because dietary fiber normalizes bowel movement, lowers cholesterol levels, controls blood sugar levels, aids in achieving weight loss goals and helps us live longer by reducing the risk of dying from cardiovascular disease and all cancers (8).
However, despite all these benefits of dietary fiber, many people do not consume enough of it per day. Most people consume about 15 g of fiber per day, while the recommended daily amount should be 25 to 30 grams (12). This amount should come from food and not supplements.
Since this eating plan is extremely restrictive, you may find it even harder to have enough fiber in a 800 calorie diet. Foods that help increase your daily intake of dietary fiber include fruits, popcorn, vegetables, and whole grains.
The Bottom Line: Is The 800-Calorie Diet Worth It For Weight Loss?
No, it is not. Not only does it require medical supervision for it to work effectively, but it has multiple side effects that could be life-threatening if left unchecked. We would not advise anyone to try an 800 calorie diet. If you are looking to shed some weight, please see a doctor or dietitian and they can advise you on the best and healthiest eating plan for effective and sustainable weight loss.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- 5 Ways Restricting Calories Can Be Harmful (2017, healthline.com)
- 8 Common Nutrient Deficiencies on a Low-Carb Diet (2019, verywellfit.com)
- 8 Signs and Symptoms of Protein Deficiency (2017, healthline.com)
- Binge-eating disorder (2018, mayoclinic.org)
- Calorie counting made easy (n.d, health.harvard.edu)
- Counting calories: Get back to weight-loss basics (2020, mayoclinic.org)
- Dark Green Leafy Vegetables (2016, ars. usda.gov)
- Dietary fiber: Essential for a healthy diet (2018, mayoclinic.org)
- Does Metabolism Matter in Weight Loss? (2015, health.harvard.edu)
- Dose-response relationships between energy availability and bone turnover in young exercising women (2004, pubmed.ncbi.nlm.nih.gov)
- How Protein Can Help You Lose Weight Naturally (2017, healthline.com)
- Increasing Fiber Intake (n.d, ucsfhealth.org)
- Legumes: Health Benefits and Culinary Approaches to Increase Intake (2015, ncbi.nlm.nih.gov)
- Losing Weight (2020, cdc.gov)
- Low-carb diets ‘are unsafe and should be avoided’ (2018, medicalnewstoday.com)
- Luteinizing hormone pulsatility is disrupted at a threshold of energy availability in regularly menstruating women (2003, pubmed.ncbi.nlm.nih.gov)
- Persistent metabolic adaptation 6 years after “The Biggest Loser” competition (2016, pubmed.ncbi.nlm.nih.gov)
- Risk of symptomatic gallstones and cholecystectomy after a very-low-calorie diet or low-calorie diet in a commercial weight loss program: 1-year matched cohort study (2013, pubmed. ncbi.nlm.nih.gov)
- Simple Carbohydrates vs. Complex Carbohydrates (2020, healthline.com)
- The effects of a very low calorie diet on binge eating (1993, sciencedirect.com)
- The presence of both an energy deficiency and estrogen deficiency exacerbate alterations of bone metabolism in exercising women (2008, pubmed.ncbi.nlm.nih.gov)
- Top 12 healthful fruits (2019, medicalnewstoday.com)
- Understanding calories (2019, nhs.uk)
- Vegetables and Fruits (n.d, hsph.harvard.edu)
- Very Low Calorie Diet (VLCD) (n.d, uclahealth.org)
- Very low calorie diets (2019, nhs.uk)
- Very Low-Calorie Diets: What You Need to Know (2018, webmd.com)
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- Which is better for weight loss — cutting calories or increasing exercise? (2020, mayoclinic.org)
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sample menu, principles, tips
Contents
- Losing weight on 800 calories: pros and cons
- 800 calories: how to make a menu for the week
- Breakfast
- Lunch
- Snacks
- Dinner
- Finally
An 800 calorie a day diet is a guaranteed way to lose weight. The restriction is hard, so it must be observed wisely. Otherwise, there will be consequences: from the returned weight to chronic problems with the gastrointestinal tract and the main systems of the body.
The essence of the method is to reduce the number of calories consumed during the day to eight hundred. His is better to use for those who want to quickly lose 2-7 kg.
For serious body weight correction, sparing diets are more suitable, in which the body does not receive stress
Losing weight on 800 calories: pros and cons
The main advantage of such a diet is rapid weight loss with a guarantee of positive results. Slow diets aimed at long-term weight loss do not always please with a minus on the scales.
With slow weight loss, a plateau effect is common. A person strictly adheres to a dietary nutrition system, but the weight does not move from the dead point. With a diet of 800 kcal, such injustice does not happen. The body receives too little energy, it involuntarily has to use the deferred reserves. In addition to the guaranteed result, there are other benefits:
- speed – you can lose 3-5 kg in seven days;
- short-term – 800 calorie diet is designed for a week, it is undesirable to continue to limit the daily menu for a long time;
- simplicity – it is easy to calculate a menu with a clearly limited energy value. It is almost impossible to make a mistake here, especially if you keep a diary;
- availability – a weekly diet consists of inexpensive products that can be bought at the nearest supermarket;
- muscle preservation – diet based on protein, so weight is lost by burning fat, and muscle mass remains in place;
- balance – diet of a person who is losing weight includes foods with high nutritional value. The body receives the necessary substances, and vigor is provided by fiber from fruits and vegetables.
The benefits of an 800 kcal diet
Five kilograms in seven days is far from the limit. Going in for sports, you can lose one kg per day and in total lose almost a dozen. How much you can lose weight over a longer period depends largely on the body’s calorie needs.
For men, the average daily intake is 2500 kcal, for women it is 2000 kcal. Accordingly, if a man consumes the same daily portions as a woman, then he will lose weight faster.
It is not necessary to exercise on an 800 calorie diet. The body will start burning fat even with a calm lifestyle, since it will still spend energy to maintain vital processes.
It is impossible to lose weight strongly and for a long time on such a diet. You can lose 10, even 20 kg, but after leaving the diet, they will quickly return with a couple of new kilograms. In the end, it turns out that the person was starving himself, but in the end he became even fatter.
Disadvantages of an 800 kcal diet
800 calories: how to make a menu for a week
For weight loss to be successful and safe, the diet must include a sufficient amount of proteins and carbohydrates. The former are needed to maintain muscle mass, while the latter ensure the normal functioning of the brain, improve mood. On low-carbohydrate diets, people complain of irritability and cognitive decline. With proper adherence to the 800 calorie regimen, this is not the case.
Cakes are banned even with this method of losing weight. Sources of carbohydrates should be fruits and cereals.
All recipes must consist of low-calorie products
It is undesirable to fill dishes with butter and sunflower oils, spices, seasonings.
You need to eat 4-5 times a day.
Breakfast
The following options are suitable for breakfast :
- 100 g zero-fat cottage cheese, unsweetened tea, apple;
- oatmeal mixed with fruit cuts;
- yogurt or kefir, 2 boiled eggs;
- fruit salad, use kefir for dressing;
- 300-400 g yoghurt.
It is good to start the day with the listed products – they are light and do not burden the stomach that has stagnated during the night.
Breakfasts on a diet of 800 kcal
Lunch
The afternoon meal does not have to be heavy, but you can choose more hearty meals. options for lunch are:
- vegetable soup with fish and herbs. You can make a lettuce salad by seasoning it with lemon juice;
- small portion of buckwheat with lean chicken fillet, cucumber and tomato. Dessert – coffee or tea with milk;
- vegetable stew and boiled chicken meat;
- baked potatoes with mixed vegetables. Vegetables can be fresh or cooked.
Meals on a 800 kcal diet
Snacks
For snacks fruits, vegetables, tomato juice, kefir are suitable.
Dinner
The last meal of the day should be light enough not to burden the stomach with night work. But too light a meal is also not suitable, because you need to eat a few hours before bedtime.
Eating too little will make you feel hungry before bed and may cause insomnia.
1-2 eggs and skimmed milk; lean fish with boiled vegetables, a cup of yogurt; seafood. Dinner on an 800 calorie diet
In conclusion
A simple food menu is optimal for a weekly 800 calorie diet. You can calculate the exact diet yourself, based on your preferences. To do this, use the calorie table and be patient – will have to weigh each serving of . Judging by the reviews, the result is worth it – the weight is reduced with inexorable speed.
Another version of the menu for 800 kcal in the video:
I eat less than 800 kcal per day and do not lose weight
I eat less than 800 kcal per day …
9 answers
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9000 3
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90 002 #5
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901 90
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9000 2 guest
How old are you? If closer to 50, then it is not surprising. You can eat nothing at all and still not lose weight0003
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Weight gain
No answers
Weight loss. I got up in the morning with a stuffy throat
1 answer
Tell me, has anyone had this? The tummy does not go away
No answers
Starvation. I start starving from tomorrow
7 answers
Weight loss. Can’t lose weight due to overeating
8 answers
Is there anyone gaining muscle mass here?
1 answer
How many kg can you gain in a week or two?
7 answers
The importance of sleep, regimen, share your experience
7 answers
Did you wrestle?
2 answers
0285
Slimming.