Dante Carrillo
The 800-calorie diet, also known as the Fast 800 diet, is a very low-calorie diet (VLCD) that involves consuming 800 calories or fewer per day. This diet is often paired with specialty foods or supplements to prevent nutrient deficiencies and is typically followed for a specified period, ranging from several weeks to several months. While the 800-calorie diet promises rapid weight loss, there are concerns about its safety and sustainability. It is generally recommended only for individuals with a Body Mass Index (BMI) of 30 or higher and under proper medical supervision due to potential side effects and health risks.
| Characteristics | Values |
|---|---|
| Calorie Intake | 800 calories or fewer per day |
| Food Groups | Must eat from a variety of food groups to maintain nutrition |
| Safety | Not safe for children, teens, older adults, pregnant or breastfeeding women, or those with certain medical conditions |
| Side Effects | Fatigue, constipation, nausea, diarrhea, hunger |
| Supervision | Must be done under medical supervision |
| Weight Loss | Rapid weight loss is possible, but may be difficult to maintain |
| Duration | Should not be a long-term solution |
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What You'll Learn
Potential side effects
An 800-calorie diet is a very low-calorie diet (VLCD) that restricts daily food intake to 800 calories or fewer. It is intended to induce rapid weight loss and is often used by obese patients to lose weight quickly due to health consequences.
While an 800-calorie diet may lead to rapid weight loss, it is not without potential side effects and health risks. Here are some potential side effects to consider:
- Nutritional Deficiency and Malnourishment: An 800-calorie diet may not provide sufficient energy and essential nutrients like vitamins and minerals. This can lead to nutritional deficiencies and malnourishment, resulting in adverse health effects.
- Fatigue and Low Energy: The reduced calorie intake may not provide enough energy for daily living and regular physical activity. Individuals following this diet may experience fatigue and lack of energy to perform their usual tasks or exercises.
- Hunger and Cravings: Restricting calories to a very low level can lead to increased feelings of hunger, especially in the initial days or weeks of the diet. This can be challenging to tolerate and may lead to binge eating or rebound weight gain if the diet is discontinued.
- Constipation, Nausea, and Diarrhea: These are common side effects reported by individuals on very low-calorie diets. Such digestive issues can be uncomfortable and impact overall well-being.
- Health Risks for Certain Individuals: An 800-calorie diet is not recommended for everyone. It may not be suitable for children, teens, older adults, pregnant or breastfeeding women, or individuals with certain medical conditions or medication needs. For these groups, the diet can have more severe side effects and negatively impact their health.
- Difficulty Sustaining Weight Loss: While an 800-calorie diet may lead to rapid initial weight loss, it may be challenging to maintain in the long term. Gradual and steady weight loss achieved through a less restrictive calorie deficit and regular exercise is generally easier to sustain.
It is important to consult with a healthcare professional before starting any restrictive diet, as they can advise on potential risks and supervise your progress to ensure safety.
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Who should avoid it
An 800-calorie diet is not a safe eating plan for everyone. It is a very low-calorie diet (VLCD) that restricts calorie intake to about 800 calories per day and should only be followed under medical supervision. It is not recommended for children, teens, older people, pregnant or breastfeeding women, and people with certain health conditions.
Who Should Avoid the 800-Calorie Diet?
Children and Teens: VLCDs are not recommended for children and teens except in specialized treatment programs. The 800-calorie diet can affect their growth and development and may not provide sufficient energy and nutrients for their daily needs.
Older Adults: The diet may not be suitable for older individuals due to potential side effects, pre-existing medical conditions, and medication needs. Older adults may have specific nutritional requirements that cannot be met by a very low-calorie diet.
Pregnant and Breastfeeding Women: Very low-calorie diets are not recommended for pregnant or breastfeeding women. Pregnancy and breastfeeding have unique nutritional requirements, and a VLCD may not provide the necessary nutrients for the mother and child's health and development.
Individuals with Certain Health Conditions: The 800-calorie diet may not be suitable for people with specific health conditions, such as diabetes, eating disorders, or pre-existing medical issues. Individuals with these conditions should consult their healthcare provider before considering such a restrictive diet.
Those with a BMI Below 27: For individuals who are overweight but not obese (BMI of 27-30), VLCDs are generally reserved for those with weight-related medical problems and are under medical supervision. If your BMI is below 27, other weight loss methods or a balanced diet and exercise plan may be more appropriate.
It is important to consult a healthcare professional before starting any restrictive diet, as they can advise on the potential risks and benefits based on individual circumstances.
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Weight loss expectations
On average, a person can expect to lose 3.5 pounds a week or 14 pounds (6 kg) a month on an 800-calorie diet. This can also be calculated as a loss of 3 to 5 pounds per week, for an average total weight loss of 44 pounds over 12 weeks. This is a significant amount of weight loss in a short period and is why the 800-calorie diet is often recommended for individuals with a body mass index (BMI) of 30 or higher who need to lose weight quickly for medical reasons.
For example, the DIAMOND study 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 9.5 kg after just 8 weeks.
However, it is important to remember that rapid weight loss may not be safe or sustainable in the long term. While an 800-calorie diet may lead to quick results, it is not recommended as a long-term solution. Once the diet is stopped, there is a high risk of weight regain, known as the "yo-yo effect." Additionally, a very low-calorie diet may not provide adequate nutrition or energy for daily living and regular physical activity, and it can lead to nutritional deficiencies and muscle loss instead of the intended fat loss.
Therefore, while an 800-calorie diet can lead to rapid weight loss in the short term, it should be approached with caution and preferably under medical supervision. A more gradual and steady weight loss of 1 to 2 pounds per week is generally considered healthier and more sustainable.
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Nutritional considerations
An 800-calorie diet is a very low-calorie diet (VLCD) and is considered a rapid weight-loss program. It is important to note that this type of diet is not suitable for everyone and should only be followed under proper medical supervision. The diet is generally not recommended for children, teens, older adults, pregnant or breastfeeding women, or individuals with certain medical conditions or medication needs.
When considering an 800-calorie diet, it is crucial to prioritise low-calorie, nutrient-dense foods that provide essential vitamins, minerals, and other nutrients. This can include lean proteins such as fish and chicken, as well as high-protein and fibre-rich foods. For example, fruits like lemons, strawberries, grapefruit, blackberries, blueberries, and pineapples are excellent sources of vitamins and minerals, high in fibre, and low in fat.
To ensure adequate nutrition and prevent nutrient deficiencies, some people on very low-calorie diets may also include specialty foods, such as liquid protein shakes or meal-replacement bars. These can be especially helpful on busy days when preparing a balanced meal is not feasible. However, it is always advisable to prioritise whole foods and 'real' meals whenever possible.
While an 800-calorie diet may result in rapid weight loss, it is not a long-term solution and can be difficult to sustain. It is important to make healthy food choices and avoid cutting out any food groups to ensure adequate nutrition and promote overall health. Additionally, combining the diet with regular exercise, such as HIIT training or resistance training, can further enhance weight loss and overall well-being.
It is always recommended to consult with a healthcare professional or a registered dietitian before starting any restrictive diet, as they can provide personalised advice and ensure that the diet is safe and appropriate for your individual needs and health status.
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Long-term sustainability
An 800-calorie diet is not a sustainable long-term solution for weight loss. It is a very low-calorie diet (VLCD) that is not recommended for long-term use due to its potential health risks and lack of nutritional value.
VLCDs are typically defined as diets that provide fewer than 800 calories per day and are generally not recommended for more than several weeks. The 800-calorie diet is considered a rapid weight loss diet, which is less commonly recommended by healthcare providers due to safety concerns. People who lose weight very quickly are more likely to regain the weight over time compared to those who lose weight slowly through less drastic diet changes and physical activity.
The hormonal response to rapid weight loss is one of the reasons for weight gain when the diet is stopped or relaxed. Additionally, the body experiences a calorie deficit during a VLCD, causing it to break down fat for energy. This leads to the liver secreting more cholesterol, which, when combined with bile, can form gallstones—the most common serious side effect of VLCDs. Other potential side effects of VLCDs include fatigue, constipation, nausea, and diarrhea, though these usually improve within a few weeks.
VLCDs do not provide enough energy and nutrients for the body to function optimally. It is challenging to meet recommended daily intakes of vitamins, minerals, protein, fats, carbohydrates, and fiber on an 800-calorie diet. This can negatively impact the immune system, increase susceptibility to illness, and potentially weaken bone density.
The 800-calorie diet is not suitable for everyone and should only be followed under medical supervision for a limited time. It is not recommended for pregnant or breastfeeding women, children, teens, or older adults, except in specialized treatment programs. For those with health conditions, it is essential to consult a healthcare provider before starting any diet plan.
While the 800-calorie diet may be appropriate for short-term, specialized treatment programs or as a pre-surgery measure, it is not a sustainable long-term solution for weight loss due to its potential health risks, nutritional deficiencies, and lack of effectiveness in maintaining weight loss.
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Frequently asked questions
The 800-calorie diet is not recommended as a safe eating plan for everyone unless they are under medical supervision. Children, teens, older adults, pregnant or breastfeeding women, and people with certain medical conditions should not attempt this diet. It is important to consult a doctor or healthcare professional before starting any restrictive diet.
The 800-calorie diet may lead to malnutrition, nutrient deficiencies, and potential side effects such as fatigue, constipation, nausea, and diarrhea. It may also be difficult to sustain long-term due to increased feelings of hunger.
The 800-calorie diet is generally safe for individuals with a Body Mass Index (BMI) greater than 30 who are under proper medical supervision. For those with a BMI between 27 and 30, it should only be considered if they have weight-related medical issues. It is important to consult a healthcare professional to determine if this diet is appropriate for your specific circumstances.
