Brenda Khan
The 800-calorie diet is a rapid weight loss plan that involves consuming 800 calories per day for a short period, typically 2 to 12 weeks. It is often used by obese individuals before weight-loss surgery or to address weight-related health issues. While it can lead to quick weight loss, it is not a sustainable long-term solution, and discontinuing the diet requires a thoughtful approach to avoid regaining lost weight. Ending an 800-calorie diet should be done gradually and in consultation with a healthcare professional to ensure a smooth transition and maintain weight loss progress.
| Characteristics | Values |
|---|---|
| How long should it be followed? | 2 to 12 weeks |
| Who should follow it? | Adults with obesity who need to lose weight for health reasons |
| Who should not follow it? | Pregnant or breastfeeding women, children, teens, people over 50 |
| What to eat? | High-quality, low-calorie, nutrient-dense foods that are high in protein, healthy fats, fibre, and non-starchy vegetables |
| How much weight can be lost? | 3 to 5 lbs (1.5 to 2 kg) per week |
| What to do after the diet? | Change lifestyle, commit to healthy eating and regular physical activity |
| What are the risks? | Loss of muscle mass, bone density, skin elasticity, and hair |
| What are the side effects? | Headache, constipation, and temporary hair loss |
| What supplements are recommended? | Multivitamins and mineral supplements |
| What exercises are recommended? | 10-20 minutes per day of HIIT training, incidental exercise, or resistance training |
| What is the maintenance plan? | The 5:2 diet, where 800 calories are consumed on two days of the week, and a healthy, balanced diet on the other five days |
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What You'll Learn
Potential side effects
Ending an 800-calorie diet can have several potential side effects, and it is not recommended for long-term weight loss. Here are some possible consequences to be aware of:
Nutritional Deficiencies and Health Problems: Consuming as few as 800 calories daily may not provide sufficient energy for daily living and regular physical activity, especially if the diet lacks variety. It can be challenging to obtain adequate nutrition and feel satisfied on such a restricted diet. Nutritional deficiencies can lead to health issues such as fatigue, constipation, nausea, diarrhoea, and muscle loss.
Rapid Weight Regain: Ending an 800-calorie diet may result in rapid weight regain, often referred to as the "yo-yo effect." This occurs because the body experiences a significant calorie deficit, and when normal eating habits resume, weight gain can be rapid and exceed the initial weight loss.
Gallstones: Gallstones are a common and serious side effect of very low-calorie diets. They are more likely to form during rapid weight loss when the body breaks down fat for energy, leading to increased cholesterol secretion by the liver, which can contribute to gallstone formation.
Psychological and Mood Issues: Severe calorie restriction can impact mental health and lead to irritability, mood swings, and a preoccupation with food. Long-term adherence to such diets can result in disordered eating patterns and a negative relationship with food.
Hormonal Response: The body's hormonal response to rapid weight loss is another reason for weight regain when the diet ends. This hormonal response can slow down future weight loss attempts and promote weight gain when the diet is discontinued or relaxed.
Medical Complications: For certain individuals, especially those with pre-existing medical conditions, ending an 800-calorie diet may pose specific risks. It is crucial to consult with a healthcare provider to ensure a safe transition and monitor for any potential complications.
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How to transition off the diet
Transitioning off an 800-calorie diet should be done gradually and with care. This type of diet is not intended to be a long-term solution, and it is normal to gain some weight back after stopping. Here is a suggested plan to help you transition off the 800-calorie diet:
Week 1-2:
- Gradual Reintroduction of Food: Start by increasing your daily calorie intake to around 1,200-1,500 calories for women and 1,500-1,800 calories for men. This is still considered a low-calorie diet but will give your body time to adjust.
- Nutrition Focus: Ensure you are getting adequate nutrition by focusing on nutrient-dense foods. Include a variety of foods from different food groups, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Exercise: Maintain regular physical activity, but be mindful of your energy levels during this transition period. Consider lighter exercises such as yoga or walking.
Week 3 and beyond:
- Calorie Adjustment: Gradually increase your daily calorie intake towards a maintenance level that is appropriate for your age, gender, and activity level. This may involve consulting with a dietician or using online calorie calculators.
- Healthy Eating: Emphasize healthy eating habits, such as cooking at home, reducing processed foods, and limiting added sugars and unhealthy fats.
- Exercise Routine: Establish a consistent exercise routine that includes both cardio and strength training. Aim for at least 150 minutes of moderate-intensity exercise per week, as recommended by UC San Diego Health.
Long-term Maintenance:
- Lifestyle Change: Commit to long-term lifestyle changes that support a healthy weight and overall well-being. This includes consistent exercise, healthy eating, stress management, and adequate sleep.
- Intermittent Fasting: Consider adopting an intermittent fasting approach, such as the 5:2 method, where you eat a restricted number of calories for two days a week while eating normally for the remaining five days.
- Medical Supervision: If you have any medical concerns or conditions, consult with your doctor or healthcare provider throughout this transition process to ensure it is safe and sustainable for your individual needs.
Remember, transitioning off a very low-calorie diet should be done gradually to give your body time to adjust. Focus on nutrient-dense foods, consistent exercise, and long-term lifestyle changes to maintain your health and weight goals.
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Recommended duration of the diet
The 800-calorie diet is a short-term solution for rapid weight loss. It is not intended to be a long-term solution due to its restrictive nature and potential health risks.
The recommended duration of the diet varies depending on the source. Some sources suggest a minimum of two weeks, with a maximum of 12 weeks. Others recommend a duration of 3–5 months, or until the desired weight is achieved. It is important to note that this diet should only be followed under the guidance of a suitably qualified healthcare professional.
After the initial rapid weight loss phase, it is recommended to transition to a less restrictive diet, such as an intermittent fasting plan or a moderately low-carb Mediterranean-style diet. This will help to maintain weight loss results and provide a more sustainable approach to nutrition.
The 800-calorie diet is not suitable for everyone. It is important to consult with a healthcare professional before starting any new diet, especially one that involves rapid weight loss. Some individuals who should not attempt this diet include those who are pregnant, breastfeeding, or underweight. Additionally, those with certain medical conditions or taking medication should consult their doctor before starting this diet.
It is worth noting that rapid weight loss may not be safe for everyone, and it is important to be closely monitored by a healthcare provider. While this diet can provide quick results, it is not a long-term solution, and weight gain is likely to occur after returning to normal eating habits. Therefore, it is recommended as a short-term solution to kick-start a lifestyle change, rather than a permanent dietary plan.
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Exercise routines to follow
Exercise is one of the best ways to encourage your body to release excess weight. It is essential for maintaining a healthy weight and physique and is supportive in rapid weight loss efforts.
Concordia University-Saint Paul suggests that you look into cardio as your preferred form of exercise if you want to lose weight. Walking, jogging, running, aerobics, dancing, and swimming are all forms of cardiovascular exercise. The key is to raise your heart rate and keep it raised for 30 to 45 minutes. If you are sticking to 800 calories per day, choose a more gentle cardio workout such as walking or swimming so that you do not risk becoming lightheaded.
High-intensity interval training (HIIT) has been shown to be a time-efficient and effective way to reduce visceral fat. Research has shown that combining a low-carb diet and HIIT is more effective at targeting visceral fat than doing either one alone. During HIIT sessions, you complete a warm-up followed by short bursts of maximum-intensity exercise, interspersed with recovery periods, and then a cool-down. The whole workout should take between 5 and 15 minutes at an intensity that suits your exercise level. You can do HIIT sessions with or without equipment, meaning you can do them from home.
Strength training is another helpful exercise for weight loss because it helps increase your resting metabolism (the rate at which your body burns calories when you're at rest). It also benefits your balance, coordination, and posture. Strength training alone will add muscle and lead to a stronger physique. Combining strength training with HIIT will yield remarkable results.
The Fast 800 diet recommends 10-20 minutes per day of combining HIIT training, incidental exercise, or resistance training. However, Dr. Mosley recommends against prolonged intensive exercise on fast days.
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Meal plans and recipes
The Mediterranean-style diet involves eating whole, natural foods, with lean protein sources and vegetables. This includes vegetables, wholegrains, nuts, seeds, legumes, healthy fats, and lean protein. For those who are unable to cook, meal replacement shakes are available, though these are intended for short-term use only.
Sample meal plans and recipes include:
- Baked Banana-Nut Oatmeal Cups for breakfast
- Chipotle-Lime Cauliflower Taco Bowls for lunch
- Greek yogurt with fruit and honey
- Spaghetti with tuna and cheese
- Giant Caesar salad with lots of protein and vegetables and minimal carbs
- Oven chicken nuggets in salads
- Broccoli cheese bites
It is important to note that the 800-calorie diet is not recommended for extended periods of time and should be followed for a minimum of two weeks and no longer than 12 weeks. It is also important to consult with a healthcare professional before starting the diet to ensure it is safe and suitable for you.
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Frequently asked questions
An 800-calorie diet is generally only recommended for adults who are obese and need to lose weight for health reasons, such as before surgery or to reduce the risk of type 2 diabetes, heart attack or stroke. If you have a BMI over 30, very low-calorie diets are generally safe when used under proper medical supervision.
Without medical supervision, an 800-calorie diet may result in a loss of muscle mass, bone density, skin elasticity, and possibly hair. It is also not a sustainable way to lose weight, and there is a high risk of regaining the weight once you return to a normal way of eating.
It is recommended that an 800-calorie diet is not followed for longer than 12 weeks. After this time, you should start introducing non-fasting days each week and move to an intermittent fasting regime.
Once you go off an 800-calorie diet, you need to commit to a healthier lifestyle, including healthy eating and regular physical activity, to avoid regaining the weight. You should also speak to a health professional to ensure you are getting the all-clear and to receive ongoing advice.
