Lose Weight 800 Calories A Day

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Why the 800-Calorie Diet Isn't Likely To Work In The Long Run

Why The 800-Calorie Diet Isn't Likely To Work In The Long Run

Is it possible to lose weight and belly fat on an 800-calorie diet? Is the 800-calorie diet for everyone safe and sustainable? What should you eat on an 800-calorie diet, and how much weight can you lose on it? To learn more about this meal plan, read this article.

The 800 calorie diet is a low-calorie diet that promises rapid weight loss for those who follow it. Very low-calorie diets should only be attempted with the advice and supervision of a doctor. This diet requires participants to consume 800 calories per day for a set period of time. People will need to stick to this eating plan for the most part until they reach their weight loss goals, which may be in preparation for surgery or for another medical reason.

The 800 Calorie Diet Menu: What To Eat On A 800 Calorie Diet

The 800 calorie diet plan, like any other eating plan, must be designed in such a way that it includes all food groups. This is important not only for weight loss, but also for good health, as all food groups must be consumed.

Some foods that must be included in an 800 calorie diet plan are listed below.

Carbohydrates with a Complex Structure

Whole wheat, brown and wild rice, oats, and quinoa are some of the foods that fall into this category. They contain more nutrients and fiber than simple/refined carbohydrates, making them more filling and beneficial to digestive and cardiovascular health.

Greens with a lot of color

Bok choy, arugula, Swiss chard, kale, collard greens, and romaine lettuce are all examples of dark leafy greens. These greens are high in fiber, iron, magnesium, potassium, and calcium, as well as being low in calories, carbs, sodium, and cholesterol.


Lemons, strawberries, grapefruit, blackberries, blueberries, and pineapples, among others, are low-calorie fruits that will not cause an overflow beyond the 800-calorie diet restriction. These fruits are high in fiber and provide a wide range of health-promoting antioxidants, as well as essential vitamins and minerals.

Legumes And Lentils

Fiber, protein, complex carbohydrates, B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorus are all found in them, and they are naturally low in fat. They're also quite filling and take longer to digest, so they'll help you stay within your calorie budget.

Proteins that are low in fat

Proteins play an important role in very low-calorie diets. A high-protein diet aids weight loss by increasing satiety hormones while decreasing ghrelin levels, the hunger hormone. Proteins also increase your metabolism, causing you to burn calories more quickly. Lean proteins are preferred because they contain less saturated fat.

Fish that are high in oil

Trout, tuna, salmon, mackerel, herring, sardines, and pilchards are some examples. They're high in protein and omega-3 polyunsaturated fatty acids, which can help lower the risk of heart disease, cancer, and arthritis by reducing inflammation.

Vegetables of Various Types

On the 800 calorie diet, dark leafy greens aren't the only vegetables you should eat. It's best if you try to cram as many vegetables and fruits into your shopping cart as possible. A diet rich in fruits and vegetables can help lower blood pressure, lower the risk of heart disease and stroke, prevent some types of cancer, reduce the risk of eye and digestive problems, and improve blood sugar levels, all of which can help prevent diabetes.

What Does An 800-Calorie Diet Look Like?

Regardless of how many promises of weight loss this eating plan makes, there is no good 800 calorie diet formulation. Because the 800 calorie diet is classified as a Very-Low-Calorie diet, this is the case (VLCD). Very-low-calorie diets are low-calorie diets that are extremely restrictive for anyone who follows them. As a result, no doctor or dietitian would recommend such an eating plan to the majority of people. There are a few exceptions to the rule, though.

For obese and severely obese patients who are managing diabetes, undergoing surgery, or preparing for fertility treatment, the 800 calorie diet could be used as a short-term weight loss plan. It's worth noting that, even in these situations, these individuals are closely monitored by doctors in case of complications. Another thing to keep in mind is that this diet is not suitable for people with a BMI of 27 to 30. It is only available to people who have a BMI of 30 or higher. Anyone with a BMI of 27 to 30 would only be put on an 800 calorie diet plan if they have a medical condition that is related to their weight, such as diabetes.

Is It Safe To Follow An 800-Calorie Diet?

No, it's not the case. Men and women, on average, need about 2500 and 2000 calories per day to maintain their weight. It's important to note that this isn't a set number because your daily caloric intake is determined by your weight, age, height, and level of physical activity (23). It is recommended that you reduce your daily caloric intake by 500 to 1000 calories per day when trying to lose weight. This can assist you in losing 1 to 2 pounds (0.91 kg) per week. Even if you're on a calorie deficit, your daily caloric intake shouldn't drop below 800 calories.

According to Harvard Medical School, the lowest number of calories a day that a person can consume while trying to lose weight is 1,200 calories for women and 1,500 calories for men. As a result, unless under medical supervision, the 800 calorie diet is not a safe eating plan for anyone. This eating plan is also not suitable for children or teenagers. The 800 calorie diet is not normally recommended for older people due to potential side effects, pre-existing medical conditions, and/or medication requirements.

This has been linked to a decrease in fiber and fruit consumption while an increase in animal protein, cholesterol, and saturated fat consumption in such diets (15). The low-carb diet with 800 calories makes matters worse because it restricts how much food you can eat in a day.

Deficiencies in Nutrients

A low-carb diet, such as the 800-calorie low-carb diet, can cause nutrient deficiencies in calcium, vitamin C, iron, vitamin D, magnesium, vitamin E, folate, and thiamin (Vitamin B1), among other things.

This has been linked to diets that are low in fiber and fruits while high in animal protein, cholesterol, and saturated fat. The low-carb diet with 800 calories adds to the problem because it restricts how much food you can eat in a day.

Deficiencies in vitamins, minerals, and other nutrients

A low-carb diet, such as the 800-calorie low-carb diet, can cause nutrient deficiencies in calcium, vitamin C, iron, vitamin D, magnesium, vitamin E, folate, and thiamine (Vitamin B1), among other nutrients.

Nutrient deficiencies can cause a weakened immune system, muscle weakness, hair loss and scaly skin, abnormal heart rhythms, decreased bone strength, and a higher risk of fractures. Even if your 800-calorie diet isn't particularly low in carbs, you might not be getting enough protein. A lack of protein in your diet can cause swelling, fatty liver, skin degeneration, infections to become more severe, and muscle wasting.

Side Effects That Are Only Temporary

Fatigue, constipation, nausea, and diarrhea are some of the temporary but non-life-threatening side effects of the 800 calorie diet and other VLCDs.

Gallstones Have A Higher Chance Of Occurring

A one-year Swedish study found that people who eat a very low-calorie diet are three times more likely to develop gallstones than people who eat a low-calorie diet (18). Gallstones form in the gallbladder when bile hardens into a stone-like substance due to excess bile salts, cholesterol, or bilirubin.

Gallstones are also caused by obesity, diets high in refined carbohydrates and fats, and rapid weight loss, in addition to low-calorie diets (28). Gallstones are more common in women than in men, so keep that in mind if you're thinking about trying the 800 calorie diet.

It Has the Potential to Reduce Your Metabolism

Metabolism is the process by which a living organism generates and depletes the energy required for survival. It is the process by which your body converts the food and drink you consume into energy. A high or fast metabolism burns more calories at rest and during activity, whereas a slow metabolism burns fewer calories at rest and during movement or exercise.

People with slower metabolisms are advised to eat less in order to compensate; however, eating too little has the opposite effect. Low-calorie diets have been shown in multiple studies to reduce the number of calories burned by the body by as much as 23%. Worst of all, this effect does not always go away once you stop dieting. Your metabolism can be slowed for up to 6 years after you've followed a very low-calorie diet plan.

Could Affect Fertility

The pituitary gland produces luteinizing hormone (LH), a reproductive hormone that affects both male and female reproductive systems. A woman may not ovulate every month if her body does not produce enough estrogen and luteinizing hormone. In a 2003 clinical trial, it was discovered that women who ate less had their LH pulsatility disrupted.

Your Bones Might Weaken

A diet of 800 calories may also help to lower estrogen levels. In exercising women, low estrogen levels can lead to weight gain and bone loss. In younger women, bone turnover – the process of resorption followed by replacement by new bone with little change in shape – can also be influenced by a restrictive diet.

It's very likely that you'll regain all of your weight.

Crash diets and very low-calorie diets are notorious for being difficult to maintain. Without medical assistance, most of us would be unable to maintain an 800-calorie diet for more than a week, let alone a month. This means you'll have to stop the diet and resume your normal eating habits at some point. Because this diet is so restrictive, you're more likely to binge eat all the wrong foods, resulting in weight gain within 6 months of stopping the diet.

Could Make You Suffer From Binge Eating Disorder

Binge eating disorder (BED) is a serious eating disorder in which patients consume excessive amounts of food on a regular basis and are unable to stop eating (4). After the very-low-calorie diet program ended, 30 percent of obese female subjects who were not binge eaters started binge eating, according to a three-month study. 62 percent of women who were previously binge eaters, on the other hand, continued to report recurrent binge eating episodes.

What Is The Fiber Content Of An 800-Calorie Diet?

Dietary fiber helps people live longer by regulating bowel movements, lowering cholesterol levels, controlling blood sugar levels, assisting in weight loss goals, and reducing the risk of dying from cardiovascular disease and all cancers.

Despite all of these advantages, many people do not consume enough dietary fiber on a daily basis. The average person consumes about 15 grams of fiber per day, whereas the daily recommended amount is 25 to 30 grams. Food, not supplements, should provide this amount.

Because this eating plan is so restrictive, getting enough fiber on an 800 calorie diet may be even more difficult. Fruits, popcorn, vegetables, and whole grains are all foods that help you get more dietary fiber in your diet.

Last Word

No, it's not the case. It not only requires medical supervision to work effectively, but it also has a number of side effects that, if left unchecked, could be fatal. An 800-calorie diet is not something we would recommend to anyone. If you want to lose weight, consult a doctor or a dietitian, who can advise you on the most effective and healthy eating plan for long-term weight loss.

This article is only intended to provide general information and does not address specific circumstances. It is not a substitute for professional advice or assistance, and it should not be used to make any decisions. For the diagnosis and treatment of any medical conditions, a licensed physician should be consulted. Any action you take based on this article's information is solely at your own risk and responsibility!

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