Brenda Khan
The 800-calorie diet is a very low-calorie diet (VLCD) that promotes rapid weight loss, boosts sleep quality and energy levels, and reduces inflammation and the risk of hypertension and type 2 diabetes. It is often recommended for people who are obese or have diabetes, hypertension, or other weight-related medical problems. The diet involves consuming only 800 calories per day, which is significantly lower than the recommended daily intake. While some sources claim that the diet is effective and safe when used under proper medical supervision, others argue that it is unsustainable and may lead to negative side effects, including fatigue, constipation, nausea, and diarrhoea. Furthermore, it may not provide sufficient energy and nutrients for daily living and regular physical activity, potentially impacting the immune system and bone density.
| Characteristics | Values |
|---|---|
| Weight loss | Quick weight loss is possible |
| Health benefits | May help lower blood glucose levels, reduce the risk of type 2 diabetes, lower blood pressure, and improve energy levels |
| Nutrients | Difficult to meet nutrient requirements and recommended daily intake of vitamins, minerals, protein, fats, and carbohydrates |
| Energy | May not provide enough energy for daily living and regular physical activity |
| Side effects | Fatigue, constipation, nausea, and diarrhea |
| Safety | Generally safe for people with a BMI over 30 under proper medical supervision; not recommended for pregnant or breastfeeding women, children, teens, or people over 50 |
| Sustainability | May not be a sustainable long-term weight loss strategy due to restrictiveness and potential for weight gain after stopping the diet |
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Weight loss
An 800-calorie diet is a very low-calorie diet (VLCD) that can lead to rapid weight loss. This diet involves consuming 800 calories of high-quality, nutrient-dense food each day for 2 to 12 weeks. It is a restrictive diet that may not be suitable for everyone and is not recommended for the long term.
The 800-calorie diet is based on the principle of calorie restriction and intermittent fasting. It aims to create a calorie deficit, which induces a metabolic switch from burning carbohydrates to burning fat. This diet can lead to quick weight loss, with some studies showing an average weight loss of 9.5 kg in just 8 weeks. It may also have additional health benefits, such as improved blood sugar control and insulin sensitivity.
To ensure adequate nutrition and energy, it is important to prioritise low-calorie, nutrient-dense foods that are high in protein, healthy fats, and fibre. Whole wheat, brown and wild rice, oats, quinoa, and dark leafy greens are examples of nutritious and filling foods that can be included in the diet. Additionally, low-calorie, non-starchy vegetables can be consumed alongside meals without counting towards the calorie limit.
While the 800-calorie diet can lead to rapid weight loss, it is important to consider potential risks and side effects. Rapid weight loss can be unsafe for some individuals and may not be sustainable in the long term. It can lead to muscle loss, bone density loss, and a stronger hormonal response to weight loss, making weight gain more likely when the diet is stopped. Additionally, very low-calorie diets can increase the risk of gallstones due to the body's increased cholesterol secretion during calorie restriction.
It is always recommended to consult with a healthcare professional before starting any weight loss program, especially a very low-calorie diet like the 800-calorie diet. These diets should be closely monitored by a healthcare provider and are typically recommended for adults with obesity who need to lose weight for health reasons or before weight-loss surgery. While the 800-calorie diet may lead to rapid weight loss, it may not be suitable or safe for everyone, and long-term lifestyle changes are necessary to maintain weight loss and improve overall health.
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Health benefits
An 800-calorie diet is a very low-calorie diet (VLCD) that promotes rapid weight loss, boosts sleep quality, and reduces inflammation and the risk of hypertension and type 2 diabetes. It is not suitable for everyone and should only be followed under medical supervision. Here are some of the potential health benefits of an 800-calorie diet:
Weight Loss
An 800-calorie diet can lead to rapid weight loss, which can be beneficial for obese individuals or those with weight-related health issues. Losing weight can help reset normal biological functions and reduce the risk of health problems associated with obesity, such as type 2 diabetes, high blood pressure, high cholesterol, heart problems, digestive issues, and infertility.
Lower Blood Glucose Levels and Diabetes Risk
The 800-calorie diet may help lower blood glucose levels and reduce the risk of type 2 diabetes. Research suggests that moderate calorie restriction can lead to improved immune and metabolic functions. Additionally, a low-carb Mediterranean-style diet, which is often recommended after the initial phase of the 800-calorie diet, has been shown to significantly reduce blood sugar levels.
Improved Energy Levels
Adopting a low-fat diet, avoiding unhealthy foods, and leading a healthy lifestyle can improve energy levels and make individuals more proactive. However, it is important to note that consuming as few as 800 calories daily may not provide sufficient energy for daily activities, especially if the diet is not properly planned and supervised.
Reduced Sleep Apnea
Sleep apnea is a breathing disorder that occurs during sleep, resulting in loud snoring and fatigue even after a full night's rest. Losing weight through a very low-calorie diet can help reduce the symptoms of sleep apnea and improve sleep quality.
Gut Health and Immune System
Intermittent fasting, which is often incorporated into the 800-calorie diet, can promote better gut health. Additionally, consuming certain low-calorie fruits and vegetables can provide essential vitamins and minerals, antioxidants, and fiber, which can boost the immune system.
It is important to consult with a healthcare professional before starting any very low-calorie diet to ensure it is safe and appropriate for your individual needs and health status.
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Safety and side effects
An 800-calorie diet is considered a very low-calorie diet (VLCD) and is not suitable for everyone. It is typically recommended for individuals with a body mass index (BMI) of 30 or higher who need to lose weight quickly for medical reasons, such as preparing for surgery or managing diabetes. It is important to note that this type of diet should only be followed under medical supervision and for a limited time.
The safety of an 800-calorie diet depends on whether it provides complete nutrition. While medical meal replacements can provide all the necessary nutrients at a very low calorie count, it is logistically impossible to get all the required nutrients from whole foods on such a restricted diet. As a result, an 800-calorie diet based on whole foods can lead to nutrient deficiencies, muscle loss, and health problems.
The severe calorie restriction of an 800-calorie diet can also cause various side effects, including headaches, weakness, fatigue, nausea, vomiting, constipation, dehydration, low blood sugar, bad breath, diarrhea, dizziness, and hair loss. These symptoms usually improve within a few weeks, but the diet can also have psychological effects, such as irritability, mood swings, and a preoccupation with food. Long-term adherence to such a diet can result in disordered eating patterns and an unhealthy relationship with food.
In addition, rapid weight loss can increase the risk of developing gallstones, which are solid particles that form in the gallbladder and can cause significant pain and complications. A study from the National Institutes of Health also found that individuals consuming only 800 calories per day experienced a significant decrease in their metabolic rate, which could lead to weight regain after resuming normal eating patterns.
Due to the potential side effects and health risks, an 800-calorie diet is not recommended for everyone. It should only be considered under medical supervision and as a short-term solution for specific cases, such as obese patients managing weight-related health conditions. For most people, a balanced approach that reduces calorie intake by 500-1000 calories per day is safer and more sustainable.
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Lifestyle changes
An 800-calorie diet is an ultra-low-calorie diet that can help treat diabetes, lower blood pressure, and aid in weight loss. It is not a sustainable long-term weight loss strategy, and it is not recommended for people who are not obese or do not have weight-related medical problems. Before starting this diet, it is important to consult a doctor or dietitian and ensure it is done under proper medical supervision.
- Nutrition and food choices: It is important to prioritise low-calorie, nutrient-dense foods that are high in protein, healthy fats, and fibre. Focus on consuming fruits, vegetables, whole grains, and lean protein sources. For example, some low-calorie fruits include lemons, strawberries, grapefruit, blackberries, blueberries, and pineapples. These fruits are excellent sources of essential vitamins and minerals, high in fibre, and provide a range of health-boosting antioxidants.
- Exercise: Incorporate regular physical activity into your routine. This can include HIIT training, incidental exercise, resistance training, or weight training. Even a small amount of exercise, such as 10-20 minutes per day, can be beneficial when combined with a calorie-restricted diet.
- Intermittent fasting: Instead of drastically reducing your calorie intake every day, consider intermittent fasting. This involves eating only during an 8-hour window and fasting for the remaining 16 hours of the day. Another option is the 5:2 diet, where you restrict calories to 800 for two days a week and follow a healthy, balanced diet for the remaining five days.
- Meal planning and preparation: To ensure you are getting proper nutrition while on a calorie-restricted diet, meal planning and preparation are key. This can help you make healthier food choices and ensure you are consuming a balanced variety of foods.
- Mindful eating: Be mindful of your relationship with food. Ultra-low-calorie diets can lead to a binge/restrict eating cycle, which can have long-term negative effects. It is important to listen to your body and not restrict your calorie intake to an unhealthy level.
- Long-term sustainability: Remember that an 800-calorie diet is not a long-term solution. It is meant to be followed for a short period, generally a maximum of 12 weeks, and should be followed by a less restrictive diet plan or a healthy, balanced Mediterranean-style diet. Focus on making sustainable lifestyle changes that promote healthy eating and regular physical activity.
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Sustainability
An 800-calorie diet is not a sustainable long-term solution for weight loss. It is a very low-calorie diet that requires medical supervision and is only recommended for those with a BMI over 30, or those with weight-related medical problems and are under medical supervision.
The diet involves consuming only 800 calories per day, which is significantly less than the recommended daily intake. This type of diet is not suitable for everyone and can result in fatigue, constipation, nausea, and diarrhea. It is also not a viable option for pregnant or breastfeeding women, children, teens, or people over 50.
The 800-calorie diet is often marketed as a quick fix for weight loss, but it is not a long-term solution. It is very restrictive, and once the diet is stopped, it is likely that weight will be gained back, and possibly more. This is because the diet does not teach healthy eating habits, and it can be difficult to get proper nutrition and feel satisfied on such a low-calorie intake. It can also contribute to a poor relationship with food, as individuals can feel deprived, which can lead to a binge/restrict eating cycle.
For those who are obese or severely obese, an 800-calorie diet may be recommended by a doctor as a way to manage diabetes or to prepare for surgery. It can also help lower blood pressure and aid in weight loss. However, it is important to note that this type of diet should only be followed for a maximum of 12 weeks and under medical supervision.
A more sustainable approach to weight loss and improving health is to focus on improving nutrition habits and behaviours, rather than following restrictive fad diets. This involves making lifestyle changes, such as committing to healthy eating and regular physical activity, and can result in a healthier relationship with food and long-term weight loss.
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Frequently asked questions
An 800-calorie diet is considered safe for people with a BMI over 30, but only under proper medical supervision. For those with a BMI between 27 and 30, it should only be done under medical supervision and if there are weight-related medical problems. It is not recommended for pregnant or breastfeeding women, children, teens, or people over 50. Common side effects include fatigue, constipation, nausea, and diarrhea.
An 800-calorie diet can lead to rapid weight loss, lower blood glucose levels, reduced risk of type 2 diabetes, improved energy levels, reduced inflammation, and better sleep quality. It can also help treat high blood pressure and aid in managing diabetes.
An 800-calorie diet is highly restrictive and may not provide enough energy and nutrients for daily living and regular physical activity. It can negatively impact your immune system and make you more susceptible to illness. It is also not a sustainable long-term weight loss strategy, as it can lead to unhealthy eating habits and weight gain after the diet is stopped.
