Is 800 calories a day enough. 800 Calorie Diet: Exploring Very Low-Calorie Diets for Weight Loss
Is 800 calories a day enough for weight loss. Are very low-calorie diets safe and effective. What are the potential risks and side effects of extreme calorie restriction. How to follow an 800 calorie diet safely.
Understanding Very Low-Calorie Diets (VLCDs)
Very low-calorie diets (VLCDs) are extreme eating plans that dramatically restrict calorie intake, typically to around 800 calories per day or less. These diets are designed for rapid weight loss over a short period, usually under medical supervision. But are they safe and effective for sustainable weight management?
VLCDs generally provide between 450-800 calories daily, which is significantly less than the 2000-2500 calories recommended for most adults. They often rely on meal replacement shakes or bars to ensure adequate nutrition despite the severe calorie restriction.
Key Characteristics of VLCDs:
- Extremely low calorie intake (800 calories or less per day)
- Short-term use (usually 8-16 weeks)
- Often medically supervised
- May use meal replacements
- Designed for rapid weight loss
Effectiveness of 800 Calorie Diets for Weight Loss
Can an 800 calorie diet lead to significant weight loss? Research indicates that VLCDs can indeed produce rapid short-term weight loss in some individuals. Studies have shown average weight losses of 1.5-2.5 kg (3.3-5.5 lbs) per week for the first few weeks on an 800 calorie diet.
For people with a BMI over 30, an 800 calorie diet may result in 3-5 pounds of weight loss per week, with an average total loss of around 44 pounds over 12 weeks. This substantial weight reduction can lead to improvements in obesity-related health conditions like diabetes, hypertension, and high cholesterol.
Potential Weight Loss on an 800 Calorie Diet:
- 1.5-2.5 kg (3.3-5.5 lbs) per week initially
- 3-5 lbs per week for obese individuals
- Average of 44 lbs over 12 weeks
However, it’s crucial to note that such rapid weight loss is not sustainable long-term. Once the diet ends and normal eating resumes, weight regain is common without significant lifestyle changes.
Safety Concerns and Medical Supervision
Are 800 calorie diets safe for everyone to try? The short answer is no. VLCDs carry significant risks and should only be undertaken under close medical supervision. They are generally only recommended for individuals with a BMI over 30 (classified as obese) who have obesity-related health complications.
For those with a BMI between 27-30 (overweight), VLCDs should only be considered if there are weight-related medical issues present and a doctor is overseeing the diet. These extreme diets are not appropriate for children, teenagers, pregnant or breastfeeding women, or adults over 50 without careful medical evaluation.
Who Should Avoid 800 Calorie Diets:
- Children and teenagers
- Pregnant or breastfeeding women
- Adults over 50 (without medical approval)
- Those with a BMI under 27
- People with certain medical conditions
Medical supervision is crucial to monitor for potential complications and ensure nutritional needs are met despite severe calorie restriction. A healthcare provider can also help determine if a VLCD is appropriate based on individual health status and weight loss goals.
Potential Side Effects and Risks
What are the common side effects of following an 800 calorie diet? While VLCDs can lead to rapid weight loss, they also come with a range of potential side effects and health risks. Understanding these risks is crucial for anyone considering such an extreme diet.
Common Side Effects:
- Fatigue and weakness
- Constipation or diarrhea
- Nausea
- Headaches
- Dizziness
- Hair loss
- Dry skin
- Menstrual irregularities
While these side effects are often mild and improve within a few weeks, they can be uncomfortable and may interfere with daily activities. More serious risks can also occur, particularly with prolonged use of VLCDs.
Serious Risks of VLCDs:
- Gallstones: Rapid weight loss increases the risk of gallstone formation.
- Malnutrition: Severe calorie restriction can lead to vitamin and mineral deficiencies.
- Electrolyte imbalances: Low calorie intake may disrupt electrolyte levels, affecting heart function.
- Muscle loss: Extreme diets can cause the body to break down muscle tissue for energy.
- Decreased bone density: Nutritional deficiencies may impact bone health.
The risk of gallstones is particularly noteworthy. When the body experiences a severe calorie deficit, it begins to break down fat rapidly for energy. This process increases cholesterol secretion by the liver, which, when combined with bile, can lead to gallstone formation.
Nutritional Considerations on an 800 Calorie Diet
Is it possible to meet nutritional needs on only 800 calories a day? Achieving balanced nutrition on such a low-calorie diet is challenging and often requires careful planning and supplementation. A well-designed 800 calorie diet should aim to include foods from all major food groups to provide essential nutrients.
Key Nutrients to Prioritize:
- Protein: Essential for preserving muscle mass during weight loss
- Fiber: Aids digestion and promotes satiety
- Vitamins and minerals: Crucial for overall health and bodily functions
- Healthy fats: Necessary for hormone production and nutrient absorption
Given the severe calorie restriction, it’s often necessary to use vitamin and mineral supplements to prevent deficiencies. Many VLCD programs incorporate specially formulated meal replacements to help meet nutritional needs within the low-calorie framework.
Sample 800 Calorie Diet Menu:
- Breakfast: Greek yogurt with berries and a small handful of nuts
- Lunch: Large salad with grilled chicken, mixed vegetables, and light dressing
- Dinner: Baked fish with steamed broccoli and quinoa
- Snack: Apple slices with almond butter
It’s crucial to work with a registered dietitian when following a VLCD to ensure nutritional adequacy and minimize health risks associated with severe calorie restriction.
Long-Term Effectiveness and Weight Maintenance
Do 800 calorie diets lead to lasting weight loss? While VLCDs can produce dramatic short-term results, their long-term effectiveness is questionable. Research suggests that very low-calorie diets are not more effective for sustained weight loss than more moderate approaches.
The rapid weight loss experienced on an 800 calorie diet is often followed by equally rapid weight regain once normal eating resumes. This “yo-yo” effect can be demoralizing and may even have negative health consequences.
Challenges of Long-Term Weight Maintenance:
- Metabolic adaptation: The body may lower its metabolic rate in response to severe calorie restriction
- Muscle loss: Extreme diets can lead to loss of lean muscle mass, further lowering metabolism
- Psychological factors: Strict dieting may trigger disordered eating patterns
- Lack of sustainable habits: VLCDs don’t teach long-term healthy eating skills
For lasting weight management, experts recommend focusing on sustainable lifestyle changes rather than extreme short-term diets. This includes adopting a balanced, moderately calorie-reduced diet and increasing physical activity levels.
Alternatives to 800 Calorie Diets
What are some safer alternatives to very low-calorie diets for weight loss? While 800 calorie diets may seem tempting for quick results, there are several more sustainable and health-promoting approaches to weight management.
Healthier Weight Loss Strategies:
- Moderate calorie reduction: Aim for a 500-750 calorie daily deficit for steady weight loss
- Balanced nutrition: Focus on whole foods from all food groups
- Regular physical activity: Combine diet with exercise for better results and health benefits
- Behavior modification: Address emotional eating and develop healthy habits
- Mindful eating: Pay attention to hunger cues and practice portion control
These approaches may lead to slower initial weight loss but are more likely to result in long-term success and improved overall health. They also carry a lower risk of side effects and nutritional deficiencies compared to VLCDs.
When VLCDs May Be Appropriate:
- Medically supervised weight loss for severely obese individuals
- Short-term use to jumpstart a longer-term weight loss plan
- Preparation for certain medical procedures
In these cases, VLCDs should always be implemented under close medical supervision and followed by a transition to a more sustainable eating plan.
Conclusion: Weighing the Pros and Cons of 800 Calorie Diets
Is an 800 calorie diet a safe and effective way to lose weight? While these very low-calorie diets can lead to rapid short-term weight loss, they come with significant risks and challenges. The potential for quick results must be balanced against the risks of side effects, nutritional deficiencies, and long-term weight regain.
For most individuals, a more moderate and sustainable approach to weight loss is preferable. This involves creating a smaller calorie deficit through a combination of dietary changes and increased physical activity. Such an approach not only promotes gradual, sustainable weight loss but also helps establish healthy habits for long-term weight maintenance and overall health.
Ultimately, any significant change to diet or lifestyle should be discussed with a healthcare provider. They can provide personalized advice based on individual health status, weight loss goals, and potential risks. Remember, the most effective weight loss strategy is one that can be maintained over time and promotes overall health and well-being.
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)
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- Very low calorie diets (2019, nhs.uk)
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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
#26
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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#28
Guest
I ate 1,000 kcal a day and lost 4 kg – from 51 kg to 47 kg, with a height of 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’m 32.
#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