What is an 800-Calorie Diet?

A very low-calorie diet is an eating plan that restricts your daily calorie intake to 800 calories per day or less. These diets are often called "starvation" or "starvation-type" diets, which can be misleading—they aren't intended to be long-term solutions for weight loss. Instead, they're meant as short-term solutions for people looking to lose much of their weight in a short period (typically less than three months). That said, very low-calorie diets have proven effective at helping people lose weight quickly while keeping them from feeling hungry all the time.

What defines an 800-calorie diet?

An 800-calorie diet is a low-calorie diet, meaning it contains fewer than 1,200 calories per day, typically around 800 calories a day, as the name implies. It's also termed a very low-calorie diet (VLCD) or low-carbohydrate diet. The goal of a VLCD is to help you lose weight quickly, with an average weight loss of two pounds per week for most people. They're sometimes used to jumpstart weight loss for people who need to quickly drop some pounds before an important event like a vacation or wedding. They can also be used as an element of a diabetes management plan to help get your blood sugar under control.

Rather than a gradual weight loss, a VLCD is used to help people lose weight quickly and safely, but you should only follow it under medical supervision. If you decide to pursue this restrictive eating plan, talk with your doctor first—and don't be surprised if they advise against it.

How does an 800-calorie diet work?

The idea behind a VLCD is that it provides less than half the calories in a regular diet while still providing adequate amounts of protein, vitamins, minerals and other nutrients. The low-calorie diet allows you to lose weight quickly by cutting unnecessary calories and allowing your body to use its fat stores as energy instead. If you consume fewer calories than usual, your body will use its stored fat for fuel instead of carbohydrates. This process is called ketosis—and it's how people manage diabetes or get their blood sugar under control.

How do you follow an 800-calorie diet?

You don't have to count every calorie you consume. Instead, eating an 800-calorie diet focuses on following a healthy eating pattern rich in fruits, vegetables and other foods that are good for you.

The trick is learning the right food to consume and how much of those foods. A typical 1-cup serving of cooked pasta has 200 calories. If you opt for whole wheat pasta instead of white pasta, your portion will be smaller, but you'll get more fibre and nutrients—and thus fewer calories.

Regarding meats and other protein sources, lean cuts are better than fatty ones because they utilize less room in your stomach without packing on unhealthy fats; make sure they're not processed meats like bacon or sausage (the salt content can add up). Eggs are also excellent protein sources; one egg contains only 70 calories! When choosing dairy products such as yoghurt or cheese, look for low-fat options so that your overall calorie count remains low but occasionally allows room for some indulgences.

Be aware that shedding pounds typically requires a comprehensive approach, incorporating calorie management, active and healthy lifestyles, and in some instances, when suitable, the use of medical aids such as Wegovy.

Stages of 800-calorie diet

There are three stages of the 800-calorie diet:

Stage 1: This stage is known as the rapid weight loss phase. It lasts for two days and is designed to help you adjust to eating fewer calories. Many people who try these diet experience headaches, fatigue or irritability in the first day or so as their body adjusts. But if you stick with it, you'll likely find that your energy levels stabilize after a few days.

Stage 2: During this phase, which lasts for one week, you gradually increase your calorie intake by 100 each day until it reaches its maximum of 800 calories a day; any additional calories should derive from healthy fats like olive oil and nuts.

Stage 3: The last stage is the maintenance phase and lasts for as long as you want to stay on this diet. During this phase, you can increase your calories to 1,000 per day if you keep your current weight.

Who should and shouldn't try an 800-calorie diet?

While losing weight is possible on this diet, it's not recommended for anyone who is undernourished or has an eating disorder. Before starting this plan, you should also be sure you're gaining all the nutrients your body needs. Talk to your doctor before starting a very low-calorie diet; such a restrictive diet can be harmful to your health if you: 

• are not actively trying to lose weight and are in good health

• have any underlying medical conditions, such as high blood pressure or kidney disease and are taking medication for it

• need more calories than the average person (for example, pregnant or breastfeeding women)

• are underweight

• are under 18 years old or are older than 50 years old and have never dieted before

An 800-calorie diet is most suitable for people who are:

• looking to lose weight and need a short-term plan

• able to commit to following the diet closely, including weighing and measuring food

• are not pregnant or breastfeeding

• are overweight or experiencing obesity

• not need more calories than the average person

Individuals with a healthy BMI (body mass index) and aren't obese (BMI of 30+) can also try the 800-calorie plan, especially if they are trying to achieve a certain lower weight. It could be just what they need to kickstart weight loss if other diets haven't worked for them in the past. Just know that it will only work for a while (and probably will last up to two weeks).

What can I eat on this diet?

The 800-calorie diet is a type of low-calorie diet. It's essential to ensure you are eating enough calories and nutrients to keep your body healthy and robust for the long term. This means making smart food choices and getting plenty of vegetables and fruits into your diet daily. Here are some things that are allowed on the 800-calorie diet:

• Lean meat (poultry or fish)

• Vegetables (non-starchy, broccoli, cauliflower)

• Berries

• Oats

• Other whole grains like brown rice, quinoa, barley, etc.

• Fish (tuna, salmon)

• Eggs

• Cheese (mozzarella, cheddar)

• Fruits (apple, banana)

Check how you can improve your diet by taking this health and lifestyle blood test.

One good thing about this diet is that it allows you to consume a wide variety of foods and a nutritionally complete meal that can provide you with proper nutrition. However, remember to focus on lean proteins and vegetables. You'll also have to drink plenty of water to stay hydrated. The 800-calorie diet recommends eating three meals daily, with no snacking between meals. Furthermore, the diet also recommends avoiding certain foods, including:

• Red meat

• White bread and pasta

• Sugar-containing drinks like soda or juices with added sugar

• High-fat dairy products

• Fried foods

• Processed meats like bacon

• Junk food or fast food

Meal replacement shakes

Meal replacement shakes are often used to shed weight. However, despite their portability and user-friendliness, they may be somewhat pricey. If you use these shakes as part of a diet plan, you must choose the right type. You may want one high in protein and fibre while low in sugar and calories.

Optional meal replacement shakes are a great source of nutrients you need while following an 800-calorie diet. Just be sure to choose one low in sugar and high in protein, such as Myoplex Lite, which has about 100 calories per serving.

You can use meal replacement shakes for breakfast, lunch, dinner, or snacks between meals. When talking about meal replacement shakes, the sky's the limit! You should also avoid using artificial sweeteners or added sugars because they will increase calorie content and derail your weight loss efforts.

Common concerns about very low-calorie diets and weight loss

While very low-calorie diets are often considered a tool for rapid weight loss, you can also use them to help you maintain your current weight. For instance, if you suffer from a condition requiring you to stay at a certain weight or under a certain BMI (body mass index), you should consume only the right amount of calories for basic survival is essential.

• You should only use this diet for a short period, such as six weeks or less. A very low-calorie diet (VLCD) isn't meant to be a long-term solution for weight loss and can lead to nutrient deficiencies and muscle loss if used for more than 12 weeks.

• If you have any underlying medical issues (such as diabetes or heart disease) or are pregnant or breastfeeding, consult your doctor before trying this diet plan.

• Don't try this diet if you have issues with eating (such as bulimia or anorexia); doing so could put your health at risk.

Risks of very-low-calorie diets and rapid weight loss

Very low-calorie diets can cause several side effects. These include:

• headaches

• muscle cramps or weakness

• fatigue

• dry skin

• hair loss

You may also experience constipation, bad breath and irritability. Over time, very low-calorie diets can lead to nutrient deficiencies that may cause health problems such as:

• high blood pressure or anaemia

• gallstones and kidney stones, which can develop due to losing weight too quickly or getting inadequate amounts of protein, fat and calories

• dehydration

• brittle bones, predisposing to bone fracture

• muscle loss

The undesirable side effects listed above can be avoided if you consider that this diet is designed for short-term use only and should not be used to lose weight for longer than 12 weeks. Other options may be better if you want to extend weight loss. One of the best ways is to achieve a balanced diet and exercise regularly. Alternatively, you might attempt intermittent fasting, which is going without food for a period of 16 hours every other day and consuming foods within an 8-hour window each day. Talk with your doctor about the most suitable diet for your health and lifestyle.

The takeaway

The 800-calorie diet is one way of losing weight, but it can be challenging to stick with. It's best for people who want to lose a significant quantity of weight quickly and are willing to change their lifestyle. It offers benefits, such as better blood sugar control, reduced risk of heart disease and diabetes, and improved energy levels. It also has drawbacks, such as nutrient deficiencies that can lead to muscle loss, fatigue and weakness.

While safe and effective, it's not the best option for long-term weight loss. Seek advice from your doctor, who can help you find a more sustainable plan that works with your lifestyle.

To assess your health and lifestyle, try this comprehensive test.

Learn more about dieting at Welzo. Read out articles on the 1:1 diet, the vegan keto diet  or the best diet for a healthy heart. 

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