Leena Watts
The 800-calorie diet is a popular rapid weight loss strategy that combines the concepts of intermittent fasting with a low-carb, Mediterranean-style diet. It involves consuming 800 calories daily, typically through meal replacement shakes, to induce a metabolic switch from burning carbohydrates to burning fat. While some nutritionists have designed meal plans for this diet, others caution that it may not provide adequate nutrition or energy for daily living and regular physical activity. Rapid weight loss diets are generally chosen by people with obesity who want to lose weight quickly, but they are less commonly recommended by healthcare providers due to potential health risks and sustainability concerns.
| Characteristics | Values |
|---|---|
| Calorie intake | 800 calories per day |
| Weight loss | Up to 3-5 pounds per week |
| Duration | 2-12 weeks |
| Food type | Mediterranean-style diet, low-carb, high protein and fibre |
| Results | Weight loss, lower blood sugar spikes, decreased appetite |
| Safety | Not recommended for long-term use, may not provide enough energy for daily living |
| Post-diet | Transition to a longer-term intermittent fasting diet, such as The New 5:2 |
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What You'll Learn
The 800-calorie diet is a form of rapid weight loss
The 800-calorie diet is often referred to as a 'very low-calorie diet' (VLCD) and typically involves the use of meal replacements such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that the person gets all the required nutrients each day. The diet is often used by people who are obese and need to lose weight for health reasons, or before weight-loss surgery.
The Fast 800 diet is a well-known example of an 800-calorie diet. It combines the principles of a Mediterranean-style diet with fasting to achieve rapid weight loss. The Mediterranean-style diet involves eating lean protein sources and vegetables, with limited amounts of starchy carbs. The diet is designed to switch the body into a mild ketosis, where it burns fat instead of carbohydrates for fuel.
The Fast 800 diet also includes exercise videos to follow from home, which are said to aid weight loss. The diet is designed to be followed for up to 12 weeks, or until a healthy BMI is reached, whichever comes first. After this, it is recommended to transition to a longer-term, less restrictive diet.
It is important to note that rapid weight loss diets are not recommended for everyone and are not suitable for long-term weight loss. They can be difficult to stick to and may not provide enough energy for daily living and regular physical activity. It is always recommended to consult a healthcare professional before starting any new diet.
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It is not suitable for everyone
The 800-calorie diet is not suitable for everyone. It is a very low-calorie diet (VLCD) and is only recommended for adults with obesity who need to lose weight for health reasons. This diet is often used before weight-loss surgery. It is important to consult a healthcare provider before starting this diet, as it may not be safe for some people to do alone.
The 800-calorie diet is typically recommended for those who have a lot of weight to lose and require fast results. It is a rapid weight loss diet, which can cause a weight loss of up to 3 to 5 pounds (1.5 to 2 kg) per week. This diet is not recommended for more than 12 weeks and is not a long-term solution. It is important to transition to a longer-term approach, such as intermittent fasting or a more modest calorie deficit diet, after the initial 12-week period.
The 800-calorie diet may not provide adequate nutrition or energy for daily living and regular physical activity, especially if the same foods are consumed every day. It is important to prioritise low-calorie, nutrient-dense foods that are high in protein, healthy fats, and fibre. Meal replacement shakes and weight loss shakes can be used to supplement nutrients on busy days, but real food is always advised.
Additionally, rapid weight loss may not be safe for everyone. It can be a bigger stress for the body, and the hormonal response to weight loss can be stronger. People who lose weight very quickly are more likely to regain the weight compared to those who lose weight slowly through less drastic diet changes and physical activity. It is important to make lifestyle changes, such as committing to healthy eating and regular exercise, after completing a rapid weight loss diet to maintain results.
Overall, while the 800-calorie diet can be effective for rapid weight loss, it is not suitable for everyone and should be undertaken with caution and the guidance of a healthcare provider.
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It is based on the Mediterranean diet
The 800-calorie diet is based on the Mediterranean diet, which is celebrated for its blend of delicious flavours and health benefits. The Mediterranean diet involves eating plenty of heart-healthy fats, lean proteins, and fruits and vegetables. It is also a moderately low-carb diet, which means limiting refined, typically 'white' carbohydrates like white bread, pasta, and rice. These foods are easily broken down in the gut to release sugars, which can lead to fat accumulation and possible insulin resistance over time.
The Mediterranean diet is designed to restore the body's ability to reach and maintain its ideal weight, promote a regular insulin response, and manage blood glucose. It also claims to reduce the risk of chronic disease and type 2 diabetes. The DIAMOND study by Dr Clare Bailey Mosley and Oxford University found that those who followed an 800-calorie, low-carb, Mediterranean-style diet lost an average of 9.5kg in just 8 weeks.
The 800-calorie Mediterranean diet typically involves a rapid weight loss phase lasting between two and 12 weeks, during which you follow an 800-calorie daily eating plan. This phase is designed to fit personal goals and work within your lifestyle. It may be challenging, but it can help you lose a significant amount of weight quickly.
During this initial phase, you follow a moderately low-carb, Mediterranean-style diet with lean protein sources and vegetables. The plan recommends whole, natural foods, but on days when cooking is not possible, meal replacement shakes are available. These shakes are high in protein, fibre, and healthy fats, and the plan suggests no more than two shakes per day or ten per week.
After the initial rapid weight loss phase, the diet transitions to the second stage, which involves intermittent fasting. During this stage, you restrict calories to 800 a day for two days of the week and then eat a healthy, low-carb, Mediterranean diet for the remaining five days. This stage offers an opportunity to embrace home cooking, reduce processed foods, and focus on vegetables, wholegrains, nuts, seeds, legumes, healthy fats, and lean protein.
It is important to note that very low-calorie diets (VLCDs) like the 800-calorie Mediterranean diet should always be used under medical supervision. Consult with a healthcare professional before starting this or any other diet to ensure it is safe for you.
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It may not give you the energy you need
Consuming only 800 calories per day may not give you the energy you need for daily living and regular physical activity. This is especially true if you eat the same foods every day, as it can be difficult to get good nutrition and feel satisfied on a very low-calorie diet.
To be healthy, a balance of foods from different food groups is required. On an 800-calorie diet, it can be challenging to ensure you are getting all the necessary nutrients. This is why meal replacement shakes are often recommended on such diets, as they are designed to provide a balance of nutrients. However, even with meal replacements, it can be difficult to get the same energy levels as you would from a regular diet.
The 800-calorie diet is considered a very low-calorie diet (VLCD), and most experts recommend following such a diet for no more than 12 weeks. VLCDs are typically recommended only for adults with obesity who need to lose weight for health reasons, such as before weight-loss surgery. For those with a BMI over 30, a VLCD may result in a weight loss of 3 to 5 pounds per week, but this rapid weight loss can be a bigger stress for the body, and the weight is more likely to be regained over time.
The 800-calorie diet is designed to be a rapid weight loss plan, and as such, it may not be sustainable for long-term weight loss. Once the diet is stopped, there is a risk of returning to old eating habits and regaining the weight. Therefore, it is important to combine the diet with lifestyle changes, committing to healthy eating and regular physical activity, to maintain results.
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It can be combined with time-restricted eating
The 800-calorie diet is a rapid weight loss strategy that can be combined with time-restricted eating for maximum health benefits. This diet approach is called 'The Way of Life' and can be followed indefinitely, making it an excellent choice for maintaining a healthy weight over the long term.
Time-restricted eating, such as the popular 16:8 method, limits the number of hours per day that you can eat. For example, you might restrict your eating to an 8-hour window, such as 10 am to 6 pm, and fast for the remaining 16 hours. This strategy can lead to rapid weight loss, but more research is needed to determine whether this weight loss can be sustained.
Combining the 800-calorie diet with time-restricted eating can be a powerful approach to achieving rapid weight loss and improving metabolic health. The 800-calorie diet, also known as The Very Fast 800, is based on the concept of intermittent fasting and a Mediterranean-style diet. It involves consuming 800 calories a day, focusing on low-calorie, nutrient-dense foods that are high in protein, healthy fats, and fibre. This diet has been shown to result in quick weight loss and other health benefits.
The Mediterranean-style diet recommended in The Very Fast 800 is moderately low in carbohydrates and includes lean protein sources and vegetables. This diet is designed to switch the body into a mild ketosis state, burning fat instead of carbohydrates as fuel. Prioritising protein and fibre-rich foods helps reduce cravings and makes fasting more manageable.
The combination of time-restricted eating and the 800-calorie diet can be a powerful tool for achieving rapid weight loss and improving metabolic health. However, it is important to note that very low-calorie diets may not provide sufficient energy for daily living and regular physical activity. It is always recommended to consult a healthcare professional before starting any new diet, especially those that involve significant calorie restriction.
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Frequently asked questions
The 800-calorie diet is a rapid weight loss diet that involves consuming 800 calories a day. It combines the principles of a Mediterranean-style diet with fasting to induce a metabolic switch from burning carbohydrates to burning fat.
Nutritionists generally recommend that individuals consult with a healthcare provider before starting a very low-calorie diet like the 800-calorie diet, as it may not provide sufficient energy for daily living and regular physical activity. Some nutritionists have contributed to and approved of specific 800-calorie diet plans, such as Dr. Michael Mosley's "The Fast 800" and "The Very Fast 800" plans, which are designed to be followed for up to 12 weeks.
The 800-calorie diet is suitable for adults with obesity who need to lose weight for health reasons and are motivated to do so. It is not recommended for long-term use and should be followed for a maximum of 12 weeks or until a healthy BMI is reached, whichever comes first. Individuals with a BMI over 30 may benefit from medical conditions such as diabetes, high blood pressure, and high cholesterol by losing as little as 5% of their body weight.
