Weight loss is a huge trend these days. With rates of obesity skyrocketing in the United States and many other areas of the world, it's no wonder that people are beginning to try new alternatives to help them lose weight.
Working out, taking supplements, portion control, and changing diets are among the most popular methods.
One of the popular diets to emerge in recent years is known as the 800-calorie diet. The diet is pretty self-explanatory, but there is some controversy as to whether or not it's actually possible to eat this diet and get all the vitamins and nutrients that you need to be healthy.
In this article, we will discuss this controversial diet and weigh out (no pun intended) its pros and cons.
What is the 800-calorie diet?
Famous for its fast results, this diet plan is said to help people lose weight very quickly and is suggested to be particularly effective at restricting calories and helping to burn belly fat.
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By significantly reducing calorie intake, these diets aim to achieve rapid weight loss, which can be crucial in minimizing surgical risks and managing or preventing life-threatening conditions.
It's understood that one of the most important aspects of losing weight is to regulate your daily calorie needs and intake.
People who consume more calories than they burn are going to save those extra calories as fat. Calories are energy, and energy that isn't used has to be stored in the body somewhere.
One of the reasons that this restrictive diet is appealing is because it creates such a calorie deficit that people may actually be able to lose some weight without putting much effort into their exercise routine.
This may sound like an excellent opportunity – according to the University of California, you can lose up to 5 pounds a week for eight weeks on this diet – but in reality, it's not healthy.
The reason that the body loses weight is that the body actually thinks that it's starving if you consume much fewer calories rather than 1,000 calories per day
For this reason, many of the diet success stories are from obese people – those who have a lot of extra body mass to spare. It's rather unsafe for anyone who doesn't. People who aren't obese may benefit more from a low-sugar diet instead.
Regardless, the diet is generally quite uncomfortable for the first few days – people are often wracked with hunger pangs, fatigue, and other symptoms of starvation. Fortunately, these symptoms tend to go away after a week or so. Issues like constipation, diarrhea, and nausea may persist for longer.
What food can I eat on an 800-calorie diet?
Many people who approach the 800-calorie diet are worried because they feel like they're going to have heavy restrictions placed upon the types of food they're going to be able to eat.
This isn’t strictly true—this diet does not restrict you from eating any foods in the same manner as say—the keto diet or a paleo diet. You can still eat whatever types of food you want; you just have to be cautious and aware of how much you're eating an 800 calorie diet meal.
For example, if you really need that cup of ice cream in the evening, you're going to have to cut out most of your other calories for the day.
The key here is to bring awareness to the types of food that you're eating, the frequency that you eat them, and the amount of body-boosting energy they provide.
Here are some recipes and some general ideas about the kinds of food that you'll want to eat on a low-calorie diet. Daily consumption of vegetables, fruits, whole grains and healthy fats. Weekly intake of fish, poultry, beans and eggs is essential.
Eat…
- Fresh and cooked vegetables. You'd be surprised at how many vegetables you can pack into your body at an extremely low-calorie count, and meals made of sauteed vegetables cooked in soup stock or with spices can fill you up without costing a lot of calories.
- Fresh fruit is another great food source that can fill you up with fiber, making you feel full on surprisingly few calories. They are great to help you lose weight.
- Whole grains and legumes. Things like beans, lentils, and rice may be higher in calories, but they will provide you with protein. Protein is digested very slowly and will help to keep you full for longer. Make sure to get whole-grain brown rice with the hull still attached.
- Healthy fats and complex carbohydrates, like fatty fish, sweet potatoes and whole-grain rice, will provide you with a more sustainable dose of energy. Complex carbohydrates are digested slower, have a less marked impact on blood sugar, and will keep you full for longer.
Avoid…
- Processed and refined sugars. Preferably, avoid any kind of sugar at all. Sugar is basically concentrated calories with no nutritional value, and even a simple teaspoon of sugar will significantly increase your daily calorie count.
- “White” foods and processed foods. White foods, like white bread and white rice, are generally paled versions of foods that were once healthy. These highly processed foods contain very few nutrients and will cost you a lot of calories. White potatoes and starchy vegetables are also generally high in calories.
- Oils and fats. While oils and fats are necessary for the body, they are generally very high in calories. Try to saute your vegetables in water instead of oils to reduce your calorie intake.
Understanding Basic Nutritional Needs for Optimal Health
Nutritional requirements shift with age and lifestyle, yet everyone needs key elements to achieve optimal health. Regardless of age, these fundamental components remain essential:
Core Nutrients
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Calories: Your daily calorie intake varies significantly based on factors such as age, weight, health, and activity level. Although cutting down to an extreme low like 800 calories might accelerate weight loss, it's not a long-term solution and can harm health.
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Fiber: Integral for maintaining healthy digestion, fiber also plays a role in lowering cholesterol and creating a sense of fullness.
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Protein: Essential for muscle repair and growth, protein's building blocks are amino acids. To maintain muscle mass, a general recommendation is to consume about 0.5 grams of protein per pound of body weight, adjusted for personal height.
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Exercise: While not a nutrient, regular physical activity complements nutrition. Aim for at least 150 minutes of moderate-intensity exercise weekly to support overall health.
Adapting to Life Stages
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Children and Teens: Higher calorie needs support growth spurts, and nutrient-rich foods are crucial for bone and brain development.
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Adults: Focus shifts to maintaining energy levels and preventing chronic illnesses. Balanced meals rich in nutrients help manage weight and sustain energy.
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Seniors: Metabolism slows down, requiring fewer calories but the same, if not more, nutrients to fight age-related health issues.
By balancing these components, you can ensure your body receives the necessary resources for sustaining health throughout various life stages and lifestyle demands.
Benefits of the 800-calorie diet plan
The main benefit of the 800-calorie diet plan is it helps you lose weight quickly. This has been proven—obese people are much more likely to shed extra pounds when they are only consuming 800 calories a day.
But, there are some other health benefits too that have been attributed to the 800-calorie diet.
Managing type-2 diabetes
The 800-calorie diet has been shown to actually help reverse type-2 diabetes. For this reason, it has been dubbed the Blood Sugar Diet, and there are many 800-calorie diet plan success stories in this regard.
The study, which followed 298 patients with type-2 diabetes, showed remarkable results. Most patients found the diet was easy to stick to. Many of them lost a significant amount of weight and were able to lower their blood sugar levels so much they were considered ‘normal'.
Better metabolism
"If you follow an intermittent fasting schedule (avoiding your evening or morning meal), your body's metabolism will get a serious boost. This can improve a number of areas of your health and will certainly help to improve the rate at which you lose weight."
Intermittent fasting is not just about skipping meals; it's a strategic approach to eating that aligns with your body's natural rhythms. By alternating between periods of eating and fasting, you can effectively combine it with an 800-calorie diet for optimal results.
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Methods of Intermittent Fasting: Consider dropping your calorie intake to around 800 calories one or two days a week. Alternatively, restrict your eating to a specific window, such as between noon and 8 p.m. This keeps your metabolism active and prevents it from entering starvation mode, where it conserves calories.
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Balanced Nutrition: It's crucial to maintain a diet rich in nutrients. Focus on leafy green vegetables, fresh fruits, lean proteins, complex carbohydrates, and healthy fats. This ensures your body receives the necessary nutrients without feeling deprived.
By strategically timing your meals and calorie intake, intermittent fasting can enhance your body's ability to burn calories efficiently while supporting overall health and well-being.
Consistent weight loss
This low-calorie diet is a good option for people who are unable to get to the gym or to get out and exercise.
Exercise plays a pivotal role in weight loss and maintaining overall health, especially when you're following a low-calorie diet. Not only does it help burn calories, but it also aids in building and maintaining muscle mass, which is crucial for a healthy metabolism. Plus, regular physical activity releases endorphins—those pleasure-inducing hormones that elevate your mood and reward your hard work with feelings of well-being.
When you're on a restricted diet of 800 or 900 calories per day, it can be challenging to maintain results without a consistent exercise routine. Here are some effective cardiovascular exercises to consider:
- Walking
- Jogging
- Running
- Aerobics
- Dancing
- Swimming
The key is to raise your heart rate and keep it elevated for 30 to 45 minutes. However, if you're consuming only 800 calories a day, opt for gentler cardio workouts like walking or swimming to minimize the risk of lightheadedness.
But, remember: To shed the pounds in a controlled, healthy way, you should still try to move more when you can and eat a balanced mix of healthy whole foods that will make you feel good.
Incorporating these practices into your routine not only supports weight loss but also enhances your overall health, making your journey both effective and enjoyable.
How much weight can you lose on 800 calories a day?
As a general rule of thumb, you can lose weight at an average rate of eight to 16 pounds per month with a low-calorie diet like this one.
But, it's important to remember that everyone's body is unique, so there's no one-size-fits-all answer here.
While cutting calories can lead to continual weight loss, dropping down to 800 calories a day is pretty extreme and might not be sustainable in the long run.
Instead of fixating on a specific number of calories, focus on nourishing your body with a balanced diet rich in fruits, veggies, lean proteins, and whole grains.
Don't forget to listen to your body's hunger cues—it usually knows what it needs. Oh, and we’ll say it again—If you’re going to follow this plan, make sure you do it the right way.
The dangers of such a very low-calorie diet and rapid weight loss
While the benefits of a moderately low-carb, low-calorie diet may sound appealing, it's important to be aware of the potential dangers of this sort of extremely low-calorie diet.
Let’s take a look…
Nutritional blind spots
It's incredibly hard to get all the nutrients you need from a diet this low in calories, and unless you have a qualification in nutrition or dieting, it's unlikely you'll meet your daily requirements without supplementing.
If you use any of your calories to consume much else besides vegetables, fruits, whole grains, and fish, you'll probably run into a mild nutritional deficit.
Internal imbalances
People on very low-calorie diets are at a higher risk of having high levels of uric acid present in the body. This substance contributes to the development of gallstones, so anyone attempting the 800-calorie diet should be well aware of this risk.
Slower metabolism
In the long run, low-calorie diets can actually reduce your metabolism, meaning that you'll burn fewer calories than normal.
This reduced metabolism also tends to persist for much longer than the duration of the diet.
Muscle loss
Muscle Loss
Very low-calorie diets, such as the 800-calorie diet, also cause muscle loss—one of the reasons that they contribute to lower metabolism. This muscle degradation results from the body's struggle to find enough energy to sustain itself, often turning to muscle tissue as a source of fuel.
This also means that you're more likely to experience fatigue and weakness, often seen in those following an 800-calorie diet plan. You can try to avoid this by eating more protein and continuing to exercise, though these measures may not fully counteract the effects of such a restricted diet.
Bone Health Concerns
An 800-calorie diet can significantly impact bone density. The lack of essential nutrients needed for bone maintenance, such as calcium and vitamin D, can lead to weakened bones over time. This is exacerbated by low levels of hormones like estrogen and testosterone, which are crucial for bone health.
Hormonal Issues
Low-calorie diets can reduce the number of vital hormones that your body produces. When you have lower levels of testosterone and estrogen, this leads to a decrease in the health of your bones and can also negatively impact your fertility.
Hair Health Risks
Hair health is another area affected by extreme calorie restriction. An 800-calorie diet may not provide sufficient nutrients, leading to hair loss. Iron deficiency, in particular, is a common issue with such diets, and it is a known contributor to increased hair shedding. To support hair health, ensure your diet includes adequate iron and other essential nutrients.
By understanding these potential risks, you can make more informed decisions about your health and nutrition.
Recognizing Iron Deficiency Symptoms from a Low-Calorie Diet
A low-calorie diet can sometimes lead to iron deficiency, which manifests through several signs and symptoms. Understanding these symptoms can help you address potential deficiencies before they escalate.
Noticeable Hair Loss:
One of the primary indicators of insufficient iron is an unusual amount of hair loss. You might observe your hair shedding in more obvious or concentrated areas, signaling the need for increased iron intake.
Physical Sensations:
A deficiency in iron often results in physical discomfort. Common symptoms include:
- Feeling chronically cold or developing unexplained chills
- Experiencing spells of dizziness, which can be unsettling
Headaches and Fatigue:
Persistent headaches might arise from low iron levels, often accompanied by fatigue that doesn't improve with rest.
If any of these symptoms sound familiar, it might be worth evaluating your diet to ensure you're receiving an adequate amount of iron. Consulting with a healthcare provider can also provide clarity and potential solutions.
Maintaining Adequate Iron Levels on a Low-Calorie Diet
Iron is an essential nutrient, and maintaining adequate levels is crucial, especially if you're adhering to a low-calorie diet. Insufficient iron can lead to noticeable hair loss, chills, dizziness, and headaches. So how do you ensure you're getting enough iron without overshooting your calorie goals?
1. Opt for Iron-Rich, Low-Calorie Foods
Incorporating dark green vegetables—such as spinach and kale—into your meals can be both calorie-friendly and iron-rich. These vegetables provide a healthy dose of iron without significantly increasing your calorie intake.
2. Include Lean Protein Sources
Cold-water fish like salmon, and other lean proteins such as chicken, can also be beneficial. Eggs, legumes, nuts, seeds, and whole grains offer iron alongside other vital nutrients, supporting overall nutrition.
3. Consider Iron Supplements
If dietary changes aren't sufficient or feasible, integrating iron supplements might be a practical approach. For men over 18, a daily intake of 8 milligrams of iron is suggested, while women over 18 are advised to aim for 18 milligrams. Always consult with a healthcare professional before beginning any supplement regimen.
4. Monitor Your Body’s Signals
Since symptoms of iron deficiency can overlap with other health issues like thyroid malfunctions, a blood test can provide definitive insight. Regular check-ups with your doctor can help ensure that dietary changes or supplementation meet your body's needs.
By focusing on these strategies, you can maintain adequate iron levels and support your overall health while adhering to a low-calorie diet.
Three Days 800-calorie diet plan menu to lose weight
If you believe that this diet is suitable for you, this basic diet and 800-calorie meal plan can give you a good outline to follow if you want to stay healthy while you're following the diet.
If you feel like snacking between lunch and dinner, try to have a cup of green tea—this will energize you and curb your appetite.
Day 1
- Before breakfast: A glass of water with a teaspoon of apple cider vinegar to boost metabolism.
- Breakfast: Oatmeal sweetened with a banana or an apple.
- Lunch: Vegetables, sauteed in water with spices, or clear chicken, fish, or vegetable soup
- Dinner: Baked fish with grilled vegetable
Day 2
- Before breakfast: A glass of water with a teaspoon of apple cider vinegar OR a cup of water that has had fenugreek seeds soaking in it overnight. Both are great for metabolism.
- Breakfast: Green smoothie (kale and fruit with two almonds for protein), OR quinoa, spiced with two almonds
- Lunch: Vegetables in a lettuce wrap OR tuna salad (no mayo – use spices and onions or pickles for flavor)
- Dinner: Peppers stuffed with chickpeas OR grilled chicken and vegetables
Day 3
- Before breakfast: A glass of water with either of the prior suggestions OR mixed with lime juice
- Breakfast: One boiled egg, one glass of fat-free milk OR green smoothie (avocado, celery, and chia seeds provide a great balance of nutrients)
- Lunch: Baba ganoush with pita OR smoked fish with veggies
- Dinner: Gourd soup OR sauteed chicken with veggies
How to transition from an 800-calorie diet
If you've finished an 800-calorie diet, you're probably eager to jump back into regular-sized portions again.
But, it's important that you don't do this, since it can be rather dangerous for your health. It's important that you wean yourself off of any very low-calorie diet gradually. Otherwise, you might experience other health issues.
First, figure out how much weight and how many calories you actually need to maintain your new weight. Likely, this means you probably won't be eating as many calories as you did before you began dieting.
Be sure to slowly introduce new foods into your diet, working up with more fresh fruits and vegetables as part of an 800 calorie meal plan. If your 800-calorie diet was largely liquid-based, start by eating softer foods and gradually transition into heavier foods so as to not shock your body.
If you were fatigued during your diet, gradually ease yourself back into exercise so you don't damage your body. This will give your muscles and joints time to adjust.
When following an 800-calorie diet, it's crucial to engage in physical activities that are safe and sustainable, given the limited energy intake. Here’s a guide to the types of exercises that are generally recommended:
Gentle Cardio Workouts
Engaging in gentle cardiovascular activities can help individuals on a low-calorie diet stay active without overexerting themselves. Consider incorporating these activities:
- Walking: A brisk walk can elevate your heart rate while being easy on your joints.
- Swimming: Offers a full-body workout that's low-impact and gentle on the musculoskeletal system.
Light Aerobics
Light aerobic exercises are another excellent choice. These activities help maintain cardiovascular health without the intensity that might be overwhelming:
- Dancing: Choose a slower pace or styles such as ballroom or relaxed jazz dancing.
- Low-Impact Aerobics: Participate in classes or follow online guides that focus on low-impact movements.
Key Considerations
- Duration and Intensity: Aim for 30 to 45 minutes of continuous activity. It's critical to listen to your body and avoid pushing beyond comfort, especially if you feel dizzy or lightheaded.
- Regularity: Establish a routine you can adhere to consistently, as regular activity not only supports weight loss but also boosts mood and overall well-being through the release of endorphins.
Remember, when calories are restricted, the choice of exercise should prioritize safety and personal comfort, ensuring that you support your health effectively.
What are the alternatives to the 800-calorie diet?
While this popular diet trend does result in gradual weight loss, it does involve a great deal of calorie restriction.
Approached in a healthy and balanced way, you can reduce your daily calorie intake while still getting the nutrients you need to feel good.
But, here’s the thing—there are alternative ways to consistently shed the pounds without following such a restrictive diet.
Instead of stripping your daily food intake down to the bare bones, you can try intermittent fasting—eating a healthier number of calories in the process.
To maintain a healthy weight while you’re juggling a million plates, making a series of small yet sustainable lifestyle tweaks is often your best bet.
Weaving a little more movement into your day while making healthy food swaps will help you lose weight at a steady rate while giving you bundles of energy. Making the right changes will also help you keep the weight off while making the most of every day.
If you’re looking for extra advice, tips, and support when it comes to making the right changes for sustainable weight loss, our blog’s Lifestyle section has you covered. Check it out and make another positive step towards the change you want to see.
A word on weight management…
If you want to keep the weight off moving forward, it’s important to be kind to yourself.
You’re a go-getting human with a million plates to juggle, and the best way to lose weight is to exercise regularly (even a brisk walk will do), eat a varied, balanced diet, and have patience. We're with you every step of the way.
Read: Our essential guide on manifesting weight loss and feeling positive about your journey.
Should you do the 800-calorie diet plan?
Low-calorie diets, such as the 800-calorie diet, can certainly benefit certain people's health. But, for the average person, extremely low-calorie diets are more likely to cause harm than they are to help.
We recommend keeping your calorie intake no more than 400 calories below your RDA for the healthiest diet plan. For most women, this will mean eating no less than 1200 calories per day.
Otherwise you are going to risk side-effects, and ultimately it’s not a sustainable way to lose and maintain weight loss.
Hopefully, this guide has helped you better understand the potential benefits and risks of a diet lifestyle like this, including an 800 calorie diet. And for insider advice and supportive suggestions to help you get you where you want to be, explore our full library of articles, guides, and how-tos. We’ve got you.
FAQs
If you're considering the 800-calorie diet plan, you likely have a lot of questions. Below are some of the most common questions about this diet and their corresponding answers.
What is the 800-calorie diet plan?
The 800-calorie diet plan is a very low-calorie diet that involves eating only 800 calories a day. This diet is sometimes known as the "fast 800" diet or the "fast" diet. It is a rapid weight loss plan that is typically followed for 8-12 weeks.
What does a typical meal plan look like on the 800- calorie diet?
On the 800-calorie diet, a typical meal plan might include a low-carb Mediterranean-style diet with lots of fiber.
Lunch and dinner might consist of a salad with lean protein and lots of vegetables. Snacks could include fresh fruit and nuts. It's important to follow the stage of the diet that you're in and eat in a way that is sustainable for you.
Is 800 calorie Intake a day safe?
Following this diet can be safe for short periods of time, but it's important to speak with a nutritionist or your doctor before starting this diet.
It is not recommended for everyone, especially those with a history of disordered eating or certain medical conditions.
Plus, it's important to make sure that your diet is nutrient-dense and that you're getting enough protein to maintain muscle mass.
How much weight can you lose on the 800-calorie diet plan?
Rapid weight loss is a key feature of this diet plan. You can expect to lose a significant amount of weight, typically between 10 to 20 pounds, during the first eight weeks of the diet.
But, weight loss will vary depending on individual factors such as starting weight, metabolic rate, activity level, and adherence to the meal plan.
What are the risks of following an 800-calorie diet plan?
There are risks associated with restricting calories too much, especially for long periods. One of the biggest risks of following this diet plan is that it may not be sustainable over time and that the weight may be difficult to keep off.
Additionally, there may be negative impacts on your blood pressure and sugar levels, especially for those with a risk of type 2 diabetes. That's why it's essential to speak with a doctor.
Also read: What are the benefits of losing weight?
