Very low-calorie diets (VLCDs), often around 800 calories a day, are used for rapid weight loss, particularly for individuals with obesity-related complications. While such diets can be effective, they require careful consideration and medical supervision to ensure safety and nutritional adequacy. This article explores the concept of an 800-calorie-a-day diet, its potential benefits and risks, and provides a sample meal plan.
Understanding Low Calorie Diets
Low-calorie diets involve restricting daily caloric intake to promote weight loss. The NHS recommends reducing daily calorie intake by approximately 600 kcal to lose weight. For men, the average recommended daily intake is 2,500 kcal, while for women, it is 2,000 kcal. Therefore, a low-calorie diet for weight loss would be around 1,900 kcal for men and 1,400 kcal for women. Very low-calorie diets, such as an 800-calorie diet, are significantly more restrictive and typically require medical supervision.
The New 5:2 Diet
Dr. Michael Mosley's diet plan, including the new 5:2 diet, involves eating a reduced number of calories on specific days. Initially, the plan may require a very low-calorie intake to induce mild ketosis, a metabolic state where the body burns fat for energy instead of glucose. This phase is followed by the 5:2 diet stage, where the individual consumes the reduced number of calories for two days a week and follows a healthy, balanced diet for the remaining five days. The new 5:2 diet aims to promote fat loss, improve insulin function, and offer potential fasting benefits like apoptosis (clearing out old or damaged cells), tissue regeneration, reduced cancer risk, and increased metabolic rate.
Dietary Recommendations
During the initial stage and on non-fasting days, it is advised to consume fewer processed foods and more home-cooked meals. Sugar and starchy carbs, like white bread and white pasta, should be reduced or avoided. The diet encourages healthy fats such as olive oil, nuts, and seeds, along with 45-60g of good-quality protein.
The Mediterranean Diet
Dr. Mosley recommends following a moderately low-carb, Mediterranean-style diet. This diet is rich in fruits, vegetables, nuts, olive oil, and fish, which have been proven to help prevent dementia, strokes, cardiovascular disease, and heart disease, and may even reverse type 2 diabetes in some cases.
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NHS Eat Well Guide
The NHS' Eat Well Guide recommends the following as part of a healthy, balanced diet:
- Eat at least five portions of a variety of fruit and vegetables every day.
- Base meals on higher-fibre starchy foods like potatoes, bread, rice, or pasta.
- Have some dairy or dairy alternatives (such as soya drinks).
- Eat some beans, pulses, fish, eggs, meat, and other protein.
- Choose unsaturated oils and spreads, and eat them in small amounts.
- Drink plenty of fluids (at least six to eight glasses a day).
Counting Calories
Calories are listed as 'kcal' on food packaging. You can track your calorie intake by weighing food portions, keeping a food diary, or using an online calorie counter. The NHS explains that consuming more calories than we use leads to the storage of excess calories as body fat, which can lead to weight gain over time.
Potential Benefits of VLCDs
Originally developed in the 1970s for patients with a body mass index (BMI) of 30 or higher, VLCDs aim to achieve rapid weight loss under medical supervision. For those with type 2 diabetes, the very low-calorie diet may put their condition in to remission. These diets often replace regular meals with specially formulated products like shakes, soups, or bars to ensure nutritional adequacy despite the low calorie intake.
Risks and Considerations
Registered nutritionist Jenna Hope cautions that while minor calorie restriction can be effective for short-term weight loss, it can contribute to a poor relationship with food and isn’t sustainable in the long term.
Health Risks of Very Low-Calorie Diets
- Nutrient Deficiencies: VLCDs can lead to deficiencies in essential vitamins and minerals like vitamin B12, iron, calcium, potassium, and magnesium. This can result in fatigue, dizziness, weakened immunity, anemia, and bone loss.
- Gallstones: Rapid weight loss increases the risk of developing gallstones due to the release of extra cholesterol into the bile.
- Muscle Loss: The body may break down muscle tissue for fuel, leading to decreased physical strength and a slower metabolism.
- Metabolic Slowdown: The body may enter "conservation mode," slowing down the metabolic rate, making it harder to lose weight and easier to regain it after the diet ends.
- Psychological Effects: Extreme dieting can negatively impact mental health, leading to mood swings, irritability, fatigue, preoccupation with food, and disordered eating patterns.
- Fatigue and Low Energy: The body lacks sufficient fuel to support daily activities, leading to constant tiredness and reduced quality of life.
- Heart Health Complications: Electrolyte imbalances can disrupt normal heart rhythms, potentially leading to arrhythmias, fainting, or even cardiac arrest.
- Compromised Immune Function: Insufficient nutrient intake can weaken the immune system, making the body more vulnerable to infections.
Sample 800 Calorie Meal Plan
The following is an example of a very low-calorie diet meal plan. Please note that individual needs vary, and it's essential to consult with a dietitian or your primary healthcare professional before starting any VLCD.
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Day 1
- Breakfast: 1 Boiled Egg And 1 Slice Of Whole-Grain Toast With Coffee Or Black Tea (approx. 150 calories)
- Snack: 1 Medium Apple (approx. 95 calories)
- Lunch: Grilled Chicken Salad with mixed greens and light vinaigrette (approx. 200 calories)
- Snack: Low-Fat Yogurt (Plain) (approx. 100 calories)
- Dinner: Steamed Fish (cod or tilapia) With Steamed Vegetables (zucchini, broccoli, or cauliflower) (approx. 255 calories)
Day 2
- Breakfast: Oatmeal Made With Water, Topped With Berries (approx. 150 calories)
- Snack: Carrot Sticks (approx. 50 calories)
- Lunch: Turkey Sandwich With Lettuce On Whole-Grain Bread (approx. 200 calories)
- Snack: A Small Handful Of Almonds (about 10-12) (approx. 80 calories)
- Dinner: Stir-Fried Tofu With Mixed Vegetables (bok choy, bell peppers, and mushrooms) with low-sodium soy sauce (approx. 320 calories)
Day 3
- Breakfast: Banana And Spinach Smoothie With Low-Fat Milk (approx. 200 calories)
- Snack: Celery Sticks With Hummus (approx. 100 calories)
- Lunch: Lentil Soup With A Side Salad (leafy greens and lemon juice) (approx. 200 calories)
- Snack: A Small Orange (approx. 60 calories)
- Dinner: Grilled Shrimp With Quinoa And Steamed Broccoli (approx. 240 calories)
Foods to Eat and Avoid on a VLCD
Foods You Can Eat
- Lean proteins: chicken breast, turkey, tofu, legumes
- Non-starchy vegetables: spinach, broccoli, cauliflower, zucchini
- Fruits: berries, apples, oranges (in moderation)
- Whole grains: quinoa, brown rice (limited portions)
- Low-fat dairy: yogurt, skim milk
- Healthy fats: olive oil, avocados (used sparingly)
Foods To Avoid
- Sugary snacks and desserts
- Fried and fast foods
- Processed meats and high-fat cuts
- Sugary beverages and alcohol
- High-calorie condiments and sauces
Alternative Meal Ideas
Here are some additional meal ideas to consider when following an 800-calorie diet:
Breakfast Options
- Spiced Plums with Greek Yogurt and Almonds: Simmer plums with orange zest, orange juice, water, and cinnamon. Serve with full-fat Greek yogurt and toasted flaked almonds.
- Oatmeal with Pear and Cinnamon: Cook jumbo oats with chopped pear, cinnamon, full-fat milk, and water. Top with flaked almonds.
Lunch and Dinner Options
- Lentil Soup: Cook curry powder with chopped tomatoes, chicken stock cube, water, dried red split lentils, and frozen spinach. Add cooked chicken pieces and serve with lemon wedges.
- Edamame and Tuna Salad: Combine frozen edamame beans with spring onions, tinned tuna, parsley, cider vinegar, and olive oil. Serve with rocket.
- Egg Muffins: Combine asparagus, frozen peas, spring onions, and fresh mint. Beat eggs with salt and pepper, pour over the vegetables, and bake in muffin cases.
- Cauliflower Mash with Sausages and Gravy: Prepare cauliflower mash with olive oil, salt, and pepper. Fry chipolata sausages with onion, then add chicken stock and tomato ketchup. Serve the sausages and gravy over the cauliflower mash.
Snack Options
- Dark Chocolate Almond Raisin Bites: Melt plain dark chocolate and spoon onto a baking tray. Scatter with flaked almonds and raisins, and leave to set.
Tips for Losing Weight Safely
According to experts, to lose weight safely and successfully, people should:
- Aim to lose 1-2 pounds of weight per week for a period of 6 months.
- Do this by reducing their calories by 500-1,000 per day.
- Include 30 minutes of moderate intensity physical activity on most days.
- After 6 months, assess their weight loss and consider their next steps.
Sustainable Weight Loss
The best way to actually lose weight isn’t about drastic cuts or punishing restrictions-it’s about building habits that you can maintain long-term. Sustainable weight loss comes from a combination of balanced nutrition, consistent physical activity, and mindful behavior change. Instead of slashing calories down to unsustainable levels, aim for a moderate deficit that allows your body to burn fat while still getting the nutrients it needs. This approach supports energy, mood, and overall health.
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