The 800-calorie protein diet plan has gained attention as a rapid weight loss strategy, particularly for individuals with specific health goals. It's important to approach this diet with careful consideration, ensuring it's done safely and under medical supervision. This article explores the purpose, implementation, and potential benefits and risks of an 800-calorie protein diet plan.
Understanding the 800 Calorie Protein Diet
This diet typically involves consuming around 800 calories per day, with a focus on high protein intake. An 800kcal diet with 80gm of proteins has been demonstrated to achieve reduction in liver volume without loss of muscle mass. It's important to adhere to both aspects of the diet - the 800kcal and the 80gm of protein. This dietary restriction is often started a few weeks before surgery.
Who is this diet for?
The diet is aimed at those wishing to lose weight, especially if you carry excess abdominal fat, as well as those with blood sugar issues, including pre-diabetes and type 2 diabetes. Typically, these sorts of diets are only followed if you have an obesity-related complication which would benefit from such rapid weight loss.
The Goal of the Diet
The aim of this stage of the diet is to normalise liver and pancreas fat and promote regular insulin response and blood glucose management. A successful calorie restricted diet should result in a weight loss of between 10 to 15 pounds during the two weeks.
Key Components of the Plan
- High Protein Intake: Sustaining protein intake is important to maintain muscle mass and to support your metabolism.
- Very Low Calorie Intake: Limiting calories to around 800 per day creates a significant calorie deficit, leading to rapid weight loss.
- Meal Replacements: Meal replacement products, such as shakes, are designed to help stave off hunger. On days when cooking is not possible, meal replacement shakes are available - these are high in protein, fibre and healthy fats. The plan recommends no more than two shakes per day or 10 per week, with the emphasis instead placed on whole, natural foods.
- Hydration: Increase your intake of calorie-free liquids to 2-3 litres per day. Drink Plenty of Fluids: Minimum of 64oz of clear liquids (zero calorie liquids ONLY). Examples: Water, Crystal Light, Vitamin Water Zero, Tea (without sugar), sugar free Jell-O, and sugar -free popsicles.
- Micronutrient Support: If you choose not to use a meal replacement product during this initial stage, micronutrient intake may be low and a vitamin and mineral supplement may be needed to support your nutrient intake. Take a daily multivitamin: Adult Multivitamin (NO gummy vitamins); Example: Women’s One A Day, Nature Made Multi Complete, Flintstones children’s chewable complete multivitamin
Implementing the Diet
Stage 1: Rapid Weight Loss
Those adopting this stage of the plan typically have either a lot of weight to lose, require fast results, have reached a weight-loss plateau or have type 2 diabetes. This phase of the plan offers an opportunity to embrace home cooking, reduce processed foods and focus on vegetables, wholegrains, nuts, seeds, legumes, healthy fats and lean protein. The plan recognises that sustaining protein intake is important to maintain muscle mass and to support your metabolism and it encourages time-restricted eating to enhance the benefits of an overnight fast.
Read also: Diet Before Bariatric Surgery
Sample Menu Options
Replace meals with premade protein shakes.
The protein shakes are from the following selections:
- Ohyeah! Protein Shake (14oz): 4 premade bottles daily (220 calories, 30gm protein each). Flavors: Chocolate, vanilla, banana, strawberry, cookies & crème
- Muscle Milk GENUINE (14oz): 5 premade bottles daily (160 calories, 25 gm protein each). Flavors: Chocolate, vanilla. Note that Muscle Milk GENUINE Protein Powder is NOT allowed for this diet
- GNC Total Lean Shake (14oz): 5 premade bottles daily (170 calories, 25 gm protein each). Flavors: Chocolate, Vanilla, Chocolate, Mint chocolate layer cake. Can purchase in powder form GNC Total Lean Shake 25 (200 calories, 25 gm protein per 2 scoops); Mix 2 scoops of GNC Total Lean Shake 25 with 8oz of water. Drink 4 times daily. Flavors: French vanilla, banana, chocolate peanut butter, cookies and cream, rich chocolate, mixed berry, orange cream. NOT Swiss chocolate or vanilla bean (these two are too low in calories)
Sample Menus:
ONE DAY SAMPLE-OPTION 3 (PRE MADE FORM)
- 9:00am Breakfast: 14 oz GNC Total Lean Shake (premade)
- 10:30am Snack: 14 oz GNC Total Lean Shake (premade)
- 12:00pm Lunch: 14 oz GNC Total Lean Shake (premade)
- 3:00pm Snack: 14 oz GNC Total Lean Shake (premade)
- 6:30pm Dinner: 14 oz GNC Total Lean Shake (premade)
ONE DAY SAMPLE- OPTION 3 (POWDER FORM)
- 9:00am Breakfast: 8 oz water mixed with 2 scoops of GNC Total Lean Shake 25 powder
- 11:00am Snack: 8 oz water mixed with 2 scoops of GNC Total Lean Shake 25 powder
- 1:00pm Lunch: 8 oz water mixed with 2 scoops of GNC Total Lean Shake 25 powder
- 6:00pm Dinner: 8 oz water mixed with 2 scoops of GNC Total Lean Shake 25 powder
Stage 2: Maintenance
Once you've achieved your goal weight, you enter the maintenance phase. The aim of this stage of the diet is to normalise liver and pancreas fat and promote regular insulin response and blood glucose management. You do this by following a moderately low-carb, Mediterranean-style diet, with lean protein sources and vegetables. This phase of the plan offers an opportunity to embrace home cooking, reduce processed foods and focus on vegetables, wholegrains, nuts, seeds, legumes, healthy fats and lean protein.
Important Considerations
- Consult a Healthcare Professional: Before starting any diet, consult with a healthcare professional to ensure it's safe for you.
- Medical Supervision: This special diet is designed to reduce fat content inside the abdomen as this assists the surgeon in conducting the surgery more smoothly and with less interference from an enlarged fatty liver. Most surgeons are strict about this diet and poor compliance can make surgery more difficult, increase blood loss, and may cause the surgeon to cancel or postpone your surgery.
- Nutrient Deficiencies: Because stage one of the plan involves a very low-calorie diet, it may put your condition in to remission. Micronutrient deficiencies, and other health issues if not carefully managed.
- Hydration: Coffee will dehydrate, so will have to consume additional fluids - two glasses of water for every cup of regular coffee.
Potential Benefits
- Rapid Weight Loss: The most immediate benefit is the potential for quick weight reduction.
- Improved Blood Sugar Control: For those with type 2 diabetes, because stage one of the plan involves a very low-calorie diet, it may put your condition in to remission.
- Reduced Abdominal Fat: The diet is aimed at those wishing to lose weight, especially if you carry excess abdominal fat, as well as those with blood sugar issues, including pre-diabetes and type 2 diabetes. The above photographs demonstrate the value of shrinking a fatty liver during the preoperative period.
- Embrace Whole Foods: This phase of the plan offers an opportunity to embrace home cooking, reduce processed foods and focus on vegetables, wholegrains, nuts, seeds, legumes, healthy fats and lean protein.
Potential Risks and Side Effects
During this first stage, you may experience side effects - the most common are headaches, constipation or tiredness. This is typically due to dehydration, so the plan encourages you to increase your intake of calorie-free liquids to 2-3 litres per day.
Read also: Complete Guide to 1500 Calorie Vegan Meals
- Nutrient Deficiencies: If you choose not to use a meal replacement product during this initial stage, micronutrient intake may be low and a vitamin and mineral supplement may be needed to support your nutrient intake.
- Hunger Pains: Meal replacement products, such as shakes, are designed to help stave off hunger so if you do elect to follow the 'real food' version of the plan, you may also be challenged with hunger pains.
- Side Effects: During this first stage, you may experience side effects - the most common are headaches, constipation or tiredness. This is typically due to dehydration, so the plan encourages you to increase your intake of calorie-free liquids to 2-3 litres per day.
Addressing Common Questions
- Can I have coffee? Yes, however, NO milk or sugar (these will add calories). Coffee can be mixed with an artificial sweetener or the protein shake.
- Can I have anything else to eat? You are not able to consume any solid foods during this diet. You can have as much calorie-free fluids as you would like providing you have consumed the required daily amount of protein shakes.
- I have a headache or feel weak, what can I do? Please ensure you are drinking the correct amount of shakes per day and drinking enough fluids.
Creating Your Own Plan
- Eating Styles: eating styles like vegan and paleo to match your needs and preferences.
- Detailed Nutrition Information: Detailed nutrition information for each ingredient, recipe, and meal.
- Track Your Intake: and add your own foods to track your intake as you follow along.
- Pre-Planning: Take the anxiety out of picking what to eat. the important decisions ahead of time and on your own schedule. nothing to worry about when it's meal time. budget, schedule, and more.
- Quality Protein Sources: quality protein sources for optimal health and performance.
Read also: Healthy Vegetarian Eating