Madeleine Hull
The 800-calorie diet is a popular weight loss strategy that has been attempted by many people. It involves consuming only 800 calories per day, which is a significant restriction for most people. This diet is often recommended for those who want to lose weight quickly, including those with obesity or health issues related to excess weight, such as type 2 diabetes, heart disease, or stroke. The diet is typically followed for a maximum of 12 weeks to ensure health and can be combined with exercise routines for better results. While it can lead to rapid weight loss, it is not suitable for everyone and should be done under medical supervision due to potential health risks.
| Characteristics | Values |
|---|---|
| Calorie intake | 800 calories per day |
| Weight loss | Up to 3-5 pounds (1.5-2 kg) per week |
| Duration | Maximum of 12 weeks |
| Food type | Meal replacement shakes, supplement formulas, nutrition bars, soups |
| Risk factors | Malnutrition, nutrient deficiencies, muscle loss, negative impact on health |
| Target group | Individuals with obesity or at risk of developing type 2 diabetes, heart disease, or stroke |
| Supervision | Medical supervision recommended |
| Results | Quick weight loss, improved metabolic changes |
| Maintenance | Transition to a moderately low-carb Mediterranean diet |
| Exercise | HIIT, incidental exercise, or resistance training recommended |
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What You'll Learn
Weight loss results
The Fast 800 diet is a very low-calorie diet (VLCD) designed by Dr Michael Mosley. It involves eating 800 calories a day for a minimum of two weeks and a maximum of twelve weeks. It is a combination of fasting and the principles of a Mediterranean-style diet. The Mediterranean diet involves eating lean protein sources and vegetables, and is moderately low-carb.
The Fast 800 diet is not recommended for people who are underweight, have an eating disorder or a history of one, are type 1 diabetics, are on insulin, have had a heart condition, or are recovering from surgery. It is also not appropriate for anyone participating in endurance exercise.
The DIAMOND study, performed by Dr Clare Bailey Mosley and Oxford University, found that those who followed an 800-calorie, low-carb, Mediterranean-style diet averaged a weight loss of 9.5kg after just 8 weeks. The results showed that the diet could be used as a natural treatment for those with type 2 diabetes, with a significant drop in blood pressure and blood sugars during the study.
One person who tried the Fast 800 diet for a week reported that they were astounded by the results, feeling like they had "hit the reset button". They ate two meals a day, totalling 800 calories, including dishes such as beef stir fry, banana pancakes, and scrambled eggs.
Another person reported that they tried the Fast 800 diet for six weeks and lost 20 pounds. However, they also experienced a tooth infection, constipation, and gut-gnawing hunger. They put the weight back on and observed that the diet did not seem to be a sustainable plan for weight loss.
A medically supervised 800-calorie diet was also reported by someone on Reddit. They described it as torturous and said they felt starved. They lost 35 lbs in 12 weeks.
The U.S. National Library of Medicine’s website, MedlinePlus, reports that undergoing a VLCD such as the 800-calorie diet can help individuals lose up to 3 to 5 pounds (1.5 to 2 kg) per week. However, losing weight at this rate can be detrimental to health, and it is important to be realistic about weight loss goals.
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Health implications
An 800-calorie diet is a very low-calorie diet (VLCD) that can lead to rapid weight loss. While it can be useful in certain cases, such as when rapid weight loss is required before surgery, it also carries several health risks.
Firstly, an 800-calorie diet can lead to nutrient deficiencies and a loss of vitamins and minerals, including iron, calcium, and vitamin D, which are crucial for maintaining bone density, muscle function, and overall health. The scarcity of food intake can also cause a decrease in bone density, and while this effect can be reversed once the diet is stopped, the long-term effects are unclear. Consuming only 800 calories a day can also cause your metabolism to slow down as your body goes into "starvation mode," making it harder to lose weight in the long run and potentially leading to weight regain after resuming normal eating patterns.
Secondly, rapid weight loss can increase the risk of developing gallstones, and it may also lead to muscle loss as the body breaks down muscle tissue for energy. Sustainable weight loss should focus on fat loss while preserving muscle mass through adequate protein intake and strength training.
Thirdly, an 800-calorie diet can have psychological effects, leading to irritability, mood swings, and a preoccupation with food. Long-term adherence to such a restrictive diet can result in disordered eating patterns and a negative relationship with food. It may also impair cognitive function, reduce physical performance, and increase the risk of developing chronic diseases such as osteoporosis and anemia.
Finally, an 800-calorie diet is not recommended for everyone. Specific individuals who should not undergo this diet include pregnant women, as it may negatively affect both their health and their baby's well-being. It is also not suitable for those who are underweight, have an eating disorder or a history of one, are type 1 diabetics or on insulin, have a heart condition, or are recovering from surgery. For most people wanting to lose weight in a safe and sustainable way, healthcare professionals recommend reducing calorie intake to 1,900 calories for men and 1,400 calories for women.
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Meal plans
The 800-calorie diet is a rapid weight loss plan that combines fasting with a Mediterranean-style diet. It is not recommended for long periods, with 12 weeks being the maximum duration for the rapid weight-loss stage. After this, a moderately low-carb Mediterranean diet is adopted.
The diet is based on 'flipping the metabolic switch', which means switching the body's fuel source from glucose to burning stored fat. This is achieved by reducing calorie intake and carbohydrate consumption.
The 800-calorie diet is not suitable for everyone and should not be undertaken without consulting a medical professional. It is not recommended for those participating in endurance exercise, and it may not be suitable for those who are not morbidly obese.
Meal Plan 1: Total of 799 calories
- Breakfast: Greek yogurt with berries and walnuts (200 calories)
- Lunch: Tuna salad with olive oil and vegetables (250 calories)
- Dinner: Grilled chicken breast with roasted vegetables and avocado (349 calories)
Meal Plan 2: Total of 795 calories
- Breakfast: Scrambled eggs with spinach and cherry tomatoes (200 calories)
- Lunch: Turkey and avocado roll-ups with lettuce and tomato (200 calories)
- Dinner: Baked salmon with asparagus and a side salad (395 calories)
Meal Plan 3: Total of 797 calories
- Breakfast: Oatmeal with almond milk, cinnamon, and berries (200 calories)
- Lunch: Chicken and vegetable soup (200 calories)
- Dinner: Grilled steak with roasted broccoli and sweet potato (397 calories)
Meal Plan 4: Total of 790 calories
- Breakfast: Smoothie with almond milk, spinach, banana, and peanut butter (250 calories)
- Lunch: Bean salad with olive oil and vinegar dressing (240 calories)
- Dinner: Grilled shrimp skewers with zucchini and pepper (300 calories)
Please note that these meal plans are just examples and may not be suitable for everyone. It is important to consult with a healthcare professional or a nutritionist before starting any new diet to ensure it is safe and appropriate for your individual needs.
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Exercise routines
Exercise is an important part of any weight loss journey, and it is no different for those on an 800-calorie diet. However, it is important to note that an 800-calorie diet is not sustainable and may not work in the long term. It is also important to consult a healthcare professional before starting a new diet or exercise routine.
HIIT Training
High-Intensity Interval Training (HIIT) is a form of interval training that involves short bursts of intense exercise, followed by brief periods of rest. HIIT has been shown to be time-efficient and effective in reducing visceral fat. It is also good for improving the function of the heart and lungs. It is recommended to complete two HIIT sessions per week.
Resistance Training
Resistance training is another important component of an exercise routine for those on an 800-calorie diet. This type of training helps to maintain and increase muscle mass, ensuring that fat is lost instead of muscle. It also helps to improve balance, coordination, and posture. It is recommended to complete three resistance training sessions per week, on non-HIIT days.
Stretching
Stretching is an important part of any exercise routine, as it helps to improve flexibility and reduce the risk of injury. It is recommended to include stretching sessions in the weekly exercise plan.
Cardio
When following an 800-calorie diet, it is important to choose a gentle cardio workout such as walking or swimming. These exercises can help raise the heart rate for 30 to 45 minutes without risking lightheadedness.
Incidental Exercise
Incidental exercise refers to the everyday movements and activities that can be done in addition to structured workouts. This can include taking the stairs instead of the elevator, walking to the store instead of driving, or doing household chores. These small amounts of exercise can add up and contribute to weight loss.
Other Recommendations
It is recommended to get 150 minutes of moderately intense exercise every week. This can include a combination of the above-mentioned exercises, as well as other activities such as yoga, cycling, or swimming. Additionally, it is important to adjust other lifestyle factors, such as increasing fiber intake, to support the effectiveness of the diet and exercise routine.
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Maintenance after the diet
The Fast 800 diet is a very low-calorie diet (VLCD) designed to help people lose weight quickly. It involves restricting calorie intake to 800 calories per day and is typically followed for a short period of time, usually between two and 12 weeks. This type of diet can lead to rapid weight loss, but it may not be safe or suitable for everyone. It is important to consult a healthcare professional before starting any diet, especially a restrictive one like the Fast 800.
Once an individual has achieved their goal weight, they enter the maintenance phase. This phase is crucial to prevent weight regain and to maintain the benefits achieved during the initial weight loss phase. Here are some key strategies for maintaining weight loss after the Fast 800 diet:
- Continue with a Mediterranean-style diet: The Mediterranean diet is often recommended as a long-term eating pattern. It focuses on healthy fats, lean protein, whole grains, nuts, seeds, legumes, vegetables, and low-sugar options. This style of eating can help maintain weight loss while also providing numerous health benefits.
- Include a weekly fast day, if needed: Depending on individual goals and preferences, some people may choose to incorporate a weekly fast day during maintenance. This could involve intermittent fasting for one or two days a week, followed by a healthy Mediterranean-style diet for the remaining days.
- Prioritize protein and fibre: Consuming adequate amounts of protein and fibre can help maintain satiety and reduce cravings. Protein helps preserve lean muscle mass, while fibre keeps digestion regular and supports a healthy gut.
- Gradually reintroduce regular meals: After the restrictive phase, it is important to gradually reintroduce regular, balanced meals. This transition phase helps individuals adjust to a sustainable and nourishing diet while maintaining weight loss.
- Focus on nutrient-dense foods: During maintenance, prioritize nutrient-dense foods that provide essential vitamins, minerals, and healthy fats. This helps ensure that the body receives adequate nourishment to support overall health and maintain energy levels.
- Exercise regularly: Incorporating regular exercise, such as HIIT training, resistance training, or incidental exercises, can help maintain weight loss and improve overall health. Exercise can also help increase muscle mass and improve metabolic rate.
- Seek professional guidance: It is always advisable to seek guidance from a healthcare professional or a registered nutritionist when transitioning to the maintenance phase. They can provide personalized advice and support to ensure a safe and sustainable approach to weight maintenance.
It is important to remember that maintenance after a restrictive diet like the Fast 800 requires a balanced and individualized approach. Working with a healthcare professional can help individuals make a smooth transition and establish long-term healthy eating habits.
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Frequently asked questions
The 800-calorie diet is a very low-calorie diet (VLCD) that involves eating only 800 calories per day. It is designed for rapid weight loss and can be combined with intermittent fasting for quicker results.
The 800-calorie diet is not suitable for everyone. It is not recommended for those participating in endurance exercise and pregnant women. It is most commonly prescribed for individuals with obesity before surgery or those at risk of developing type 2 diabetes, heart disease, or stroke due to excess weight. It should only be done for a maximum of 12 weeks and under medical supervision.
The 800-calorie diet is an extreme dietary approach that can lead to muscle loss, nutrient deficiencies, and other health problems due to insufficient calorie and nutrient intake. It can also be challenging to stick to due to its restrictiveness and social aspects of eating. Additionally, rapid weight loss increases the risk of weight regain over time compared to slower weight loss methods.
