Is 800 calories a day enough. 800 Calories a Day: Exploring Very Low-Calorie Diets for Weight Loss
Are very low-calorie diets safe and effective for weight loss. How do 800-calorie diets impact health and metabolism. What are the potential risks and benefits of extreme calorie restriction.
Understanding Very Low-Calorie Diets (VLCDs)
Very low-calorie diets (VLCDs) have gained attention as a potential method for rapid weight loss. These diets typically provide between 800 to 1,500 calories per day, significantly lower than the average adult’s caloric needs. The 800-calorie diet falls at the extreme end of this spectrum, raising questions about its safety and effectiveness.
VLCDs often come in the form of commercially-made meal replacement formulas or restrictive eating plans that focus on consuming specific low-calorie foods. Unlike traditional low-calorie diets or intermittent fasting approaches, VLCDs aim for dramatic calorie reduction over a short period.
Who might consider a VLCD?
VLCDs are typically recommended only for individuals with a body mass index (BMI) over 30, classified as obese. For those with a BMI between 27 and 30 who are overweight but not obese, VLCDs should only be considered under medical supervision and in cases of weight-related health issues.
- Individuals preparing for weight loss surgery
- Those with obesity-related medical conditions requiring rapid weight loss
- People who have not succeeded with more moderate approaches
It’s crucial to note that VLCDs are not appropriate for pregnant or breastfeeding women, children, adolescents, or older adults without careful medical oversight.
The Science Behind 800-Calorie Diets
An 800-calorie diet represents an extreme form of calorie restriction. To understand its effects, we must examine how the body responds to such a significant energy deficit.
Metabolic adaptations
When calorie intake drops dramatically, the body initiates several metabolic adaptations:
- Reduced basal metabolic rate (BMR)
- Hormonal changes affecting hunger and satiety
- Increased breakdown of muscle tissue for energy
- Shifts in nutrient utilization and storage
These adaptations can lead to rapid initial weight loss, often 3 to 5 pounds per week in the first few weeks. However, this rate typically slows as the body adjusts to the reduced calorie intake.
Ketosis and fat burning
On an 800-calorie diet, the body may enter a state of ketosis, where it primarily burns fat for fuel. This process can contribute to quick fat loss but also comes with potential side effects and risks.
Potential Benefits of Very Low-Calorie Diets
While controversial, VLCDs may offer certain benefits for specific individuals under medical supervision:
- Rapid initial weight loss
- Improved weight-related medical conditions
- Psychological boost from quick results
- Potential reset of eating habits
Studies have shown that individuals following VLCDs can lose an average of 44 pounds over 12 weeks. This significant weight loss can lead to improvements in conditions such as type 2 diabetes, high blood pressure, and high cholesterol.
Risks and Side Effects of 800-Calorie Diets
Despite potential benefits, 800-calorie diets come with significant risks and side effects that must be carefully considered:
Nutritional deficiencies
Consuming only 800 calories a day makes it extremely challenging to meet all nutritional requirements. This can lead to deficiencies in essential vitamins, minerals, and macronutrients, potentially impacting overall health and well-being.
Gallstone formation
Rapid weight loss associated with VLCDs increases the risk of gallstone formation. When the body breaks down fat quickly, the liver secretes more cholesterol, which can combine with bile to form gallstones.
Muscle loss
Severe calorie restriction can lead to the breakdown of muscle tissue for energy, potentially reducing overall muscle mass and slowing metabolism in the long term.
Other side effects
Common side effects of VLCDs include:
- Fatigue and weakness
- Constipation or diarrhea
- Nausea
- Headaches
- Hair loss
- Dry skin
- Menstrual irregularities
While these side effects are often temporary, they can be uncomfortable and potentially disruptive to daily life.
Implementing an 800-Calorie Diet Safely
If an 800-calorie diet is deemed appropriate by a healthcare professional, careful planning and monitoring are essential for safety and effectiveness.
Nutrient-dense food choices
To maximize nutritional intake within the limited calorie allowance, focus on nutrient-dense foods:
- Lean proteins (e.g., fish, chicken, tofu)
- Non-starchy vegetables
- Small portions of complex carbohydrates
- Limited healthy fats
Supplements may be necessary to prevent deficiencies, but should only be taken under medical guidance.
Meal planning and timing
Distributing calories throughout the day can help manage hunger and energy levels. A sample meal plan might include:
- Breakfast: 200 calories
- Lunch: 300 calories
- Dinner: 200 calories
- Snack: 100 calories
Staying hydrated is crucial, as water can help manage hunger and support bodily functions during calorie restriction.
Long-Term Sustainability and Weight Maintenance
While VLCDs may lead to rapid initial weight loss, their long-term effectiveness is questionable. Research shows that very low-calorie diets are not more effective than more moderate approaches in the long run.
Challenges of transitioning off a VLCD
Transitioning from an 800-calorie diet back to a normal eating pattern can be challenging. The body may have adapted to the low calorie intake, potentially leading to rapid weight regain if calories are increased too quickly or without proper planning.
Lifestyle changes for lasting results
For sustainable weight loss and maintenance, focus on:
- Developing healthy eating habits
- Incorporating regular physical activity
- Managing stress and emotional eating
- Building a support system
These lifestyle changes are more likely to lead to long-term success than short-term extreme dieting.
Alternatives to Very Low-Calorie Diets
For most individuals, more moderate approaches to weight loss are safer and more sustainable. Consider these alternatives:
Moderate calorie restriction
A more modest reduction in calorie intake, typically 500-750 calories below maintenance levels, can lead to steady weight loss without the risks associated with VLCDs.
Balanced macronutrient approach
Focus on balancing protein, carbohydrates, and healthy fats to support satiety and overall health while creating a calorie deficit.
Intermittent fasting
Various intermittent fasting protocols can promote weight loss while allowing for more flexibility in food choices during eating periods.
Mediterranean diet
This heart-healthy eating pattern emphasizes whole foods, lean proteins, and healthy fats, promoting weight loss and overall health.
The Role of Medical Supervision in VLCDs
Given the potential risks and complexities of very low-calorie diets, medical supervision is crucial for anyone considering this approach.
Pre-diet assessment
A healthcare provider should conduct a thorough evaluation before starting a VLCD, including:
- Comprehensive medical history
- Physical examination
- Blood tests to assess overall health and nutritional status
- Evaluation of current medications and potential interactions
Ongoing monitoring
Throughout the duration of a VLCD, regular check-ins with a healthcare provider are essential to:
- Monitor weight loss progress
- Assess for potential side effects or complications
- Adjust the plan as needed
- Provide support and guidance
This level of supervision helps ensure the safety and effectiveness of the diet while minimizing potential risks.
Psychological Considerations of Extreme Dieting
The psychological impact of following an 800-calorie diet should not be underestimated. Extreme calorie restriction can affect mental health and relationship with food in various ways:
Stress and anxiety
The pressure to adhere to such a restrictive diet can lead to increased stress and anxiety around food and eating.
Disordered eating patterns
Very low-calorie diets may trigger or exacerbate disordered eating behaviors in susceptible individuals.
Social isolation
The extreme nature of the diet can make social situations involving food challenging, potentially leading to isolation.
Body image concerns
Rapid weight changes can impact body image and self-esteem, both positively and negatively.
Addressing these psychological aspects is crucial for overall well-being and long-term success in weight management.
The Future of Weight Loss: Personalized Approaches
As our understanding of nutrition and metabolism evolves, the future of weight loss lies in personalized approaches tailored to individual needs and genetic profiles.
Genetic testing
Advances in genetic testing may help identify which dietary approaches are most likely to be effective for each individual.
Microbiome analysis
Research into the gut microbiome is revealing its significant impact on weight and metabolism, potentially leading to personalized dietary recommendations based on an individual’s microbial profile.
Wearable technology
Continuous glucose monitors and other wearable devices are providing real-time data on how individuals respond to different foods and activities, allowing for more precise dietary guidance.
These advancements suggest that extreme approaches like 800-calorie diets may become less relevant as we develop more nuanced, individualized strategies for weight management.
In conclusion, while 800-calorie diets and other very low-calorie approaches may offer rapid weight loss for some individuals, they come with significant risks and challenges. For most people, more moderate and sustainable approaches to weight loss are likely to be safer and more effective in the long term. Always consult with a healthcare professional before embarking on any significant dietary changes, especially those as extreme as an 800-calorie diet.
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:
If you eat 800 kcal per day, how much will it take per week?
If you eat a day …
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900 02 #2
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1kg per week.
#4
Guest
1kg per week. suit? Or do you need 3kg? You can watch shows about losing weight, where they lose 4kg a week. so they then drop from 200kg, so the first hundred easily leaves them. author, how many kg do you start dumping? 9Guest
I ate 1,000 kcal a day and lost 4 kg – from 51 kg to 47 kg, at 170 it looked terrible. In addition, I did not go in for sports and generally almost did not leave the house – I had no strength. She looked terribly emaciated. and yes, over time, the body got used to it and I have to limit myself until the end of my life, even playing sports, having an active stressful job, I get better from any eaten piece. I don’t count calories at the moment, but I eat very little.
#7
Guest
1kg per week. suit? Or do you need 3kg? You can watch shows about losing weight, where they lose 4kg a week. so they then drop from 200kg, so the first hundred easily leaves them. author, how many kg do you start dumping?
#8
#9
9 0261 May 15, 2016 00:40 AM
#10
#11
Guest
105))) 182
#12
#13
900 02 #14
Guest
I lost 4 kg in 2 weeks, and so being underweight. Ate 1000 kcal.
#15
Guest
I ate 1,000 kcal a day and lost 4 kg – from 51 kg to 47 kg, at 170 it looked terrible. In addition, I did not go in for sports and generally almost did not leave the house – I had no strength. She looked terribly emaciated. and yes, over time, the body got used to it and I have to limit myself until the end of my life, even playing sports, having an active stressful job, I get better from any eaten piece. I don’t count calories at the moment, but I eat very little. I am 32.
#16
Guest
All winter they eat like horses, and now by the summer it was urgently necessary to lose weight so much that they don’t care about health. Horror
#17
Guest
It took me 8 kg in 14-15 days
#18
Guest
I ate 1,000 kcal per day and lost 4 kg – from 51 kg to 47 kg, with a height of 170 it looked terrible.
#20
Guest
I was 87 13 days ago, now 80-79.
But I eat only pp and no more than 800 kcal per day + 20-30 minutes of training 6 days a week.
Good luck to you!🔥😊
#22
Guest
All winter they eat like horses, and now by the summer it was urgently necessary to lose weight so much that they don’t care about health.
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#24
#25
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Guest
All winter they eat like horses, and now by the summer it was urgently necessary to lose weight so much that they don’t care about health.
#27
Guest
I don’t believe it, sorry…
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#29
Guest
First, start losing weight, how much is purely individual for each person. But over time, your body will adjust to these 800kk and you will, at best, stop losing weight. and when the body adapts, then any increase in calories – even a small one – will begin to lead to weight gain, and it will be gained very, very quickly
And you save up all winter ***, and in the spring you spew them, you piece of shit 82
#32
Guest
I don’t believe it, sorry…
Attention 2 Guest
I don’t believe it, sorry…
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suit? Or do you need 3kg? You can watch shows about losing weight, where they lose 4kg a week. so they then drop from 200kg, so the first hundred easily leaves them. author, how many kg do you start dumping?
I’m 32.
In addition, I did not go in for sports and generally almost did not leave the house – I had no strength. She looked terribly emaciated. and yes, over time, the body got used to it and I have to limit myself until the end of my life, even playing sports, having an active stressful job, I get better from any eaten piece. I don’t count calories at the moment, but I eat very little. I’m 32.
The horror
Horror
I start starving from tomorrow