The 800 diet plan is a very low-calorie diet (VLCD) designed to promote rapid weight loss, typically for individuals with obesity or a high BMI. Such diets can lead to significant weight loss, around 3 to 5 pounds per week. This article will delve into the specifics of the 800 diet plan, its potential benefits, risks, and how to implement it safely and effectively.
Understanding Very Low-Calorie Diets (VLCDs)
A low-calorie diet is often used to accelerate weight reduction or to provide a boost to an existing weight loss program. Very low-calorie diets, like the Fast 800, fall under this category. It's crucial to understand that these diets are not for everyone and should be approached with careful consideration.
Who Should Consider an 800 Calorie Diet?
VLCDs are typically recommended for individuals who are obese or have a significantly high BMI and need to lose weight for health reasons. These diets are sometimes used before weight-loss surgery to reduce risks and improve outcomes.
Medical Supervision
It is essential to use a VLCD only under medical supervision. Rapid weight loss can pose risks, and a healthcare professional can monitor your health, adjust the diet as needed, and help prevent potential complications.
How the 800 Diet Plan Works
The 800 diet plan operates on several key principles aimed at maximizing fat loss and improving metabolic health.
Read also: The Hoxsey Diet
Metabolic Switch to Burn Fat
Lowering carbohydrate intake forces the body to use stored fat as fuel. This metabolic shift, known as ketosis, results in burning fat and contributing to weight loss. By restricting calories and carbohydrates, the body enters a state where it preferentially uses fat for energy.
Improving Insulin Resistance
People with insulin resistance struggle to absorb energy from the blood, leading to fat storage. The 800 diet can improve insulin sensitivity, allowing the body to use energy more effectively and reduce fat deposition. Vitamin C-rich foods can also aid with insulin resistance.
Benefits of the 800 Diet Plan
The 800 diet plan offers several potential benefits, especially for those who need to lose weight quickly for health reasons.
Rapid Weight Loss
One of the primary benefits of the 800 diet is the potential for rapid weight loss. Individuals can lose a significant amount of weight in a relatively short period, which can be motivating and beneficial for certain health conditions.
Potential for Diabetes Remission
Some studies, like the DiRECT study, have shown that VLCDs can lead to greater initial weight loss and potential "diabetes remission" compared to control groups. By reducing blood sugars and promoting a state of ketosis, the diet can help manage or even reverse type 2 diabetes.
Read also: Walnut Keto Guide
Other Fasting Benefits
The 800 diet plan, particularly when implemented with time-restricted eating, can offer other fasting benefits, such as:
- Apoptosis: Clearing out old or damaged cells.
- Tissue Regeneration: Promoting the repair and growth of new tissues.
- Reduced Risk of Cancer: Some studies suggest that fasting may reduce the risk of certain cancers.
- Increased Metabolic Rate: Boosting the body's ability to burn calories.
Risks and Side Effects
While the 800 diet plan can be effective, it is essential to be aware of the potential risks and side effects.
Nutrient Deficiencies
A very low-calorie diet can lead to nutrient deficiencies if not carefully managed. It is crucial to ensure you are getting all the necessary vitamins and minerals, either through food or supplements.
Common Side Effects
During the initial stage of the diet, some common side effects may occur, including:
- Headaches: Often due to dehydration or changes in blood sugar levels.
- Constipation: Resulting from reduced fiber intake.
- Tiredness: Due to the significant calorie restriction.
Increasing calorie-free liquid intake to 2-3 liters per day can help mitigate these side effects.
Read also: Weight Loss with Low-FODMAP
Gallstones and Other Health Issues
Rapid weight loss can also lead to more severe side effects such as gallstones, gout, fatigue, diarrhea, and nausea. It is essential to monitor your health closely and consult with a healthcare professional if you experience any concerning symptoms.
Risk of Weight Regain
People who lose weight very quickly are more likely to regain the weight over time compared to those who lose weight gradually. The hormonal response to rapid weight loss can be strong, making it harder to maintain the weight loss in the long term.
Implementing the 800 Diet Plan Safely
To implement the 800 diet plan safely and effectively, consider the following guidelines:
Consult a Healthcare Professional
Before starting any very low-calorie diet, consult with a healthcare professional to ensure it is safe for you, especially if you have any underlying health conditions.
Choose the Right Foods
Careful planning and the right food choices are essential for fueling your body without exceeding the calorie limit. Focus on nutrient-dense foods to maximize the nutritional value of every meal.
Emphasize Whole, Natural Foods
The plan encourages embracing home cooking, reducing processed foods, and focusing on vegetables, wholegrains, nuts, seeds, legumes, healthy fats, and lean protein.
Monitor Macronutrient Intake
Sticking to 800kcal often means you are in a mild state of ketosis, since you're eating more veg and fewer carbs. Emphasize lean protein sources and vegetables. Aim for a moderately low-carb, Mediterranean-style diet.
Consider Meal Replacement Shakes
Meal replacement shakes can be used on days when cooking is not possible. These shakes are typically high in protein, fiber, and healthy fats, and are fortified with vitamins and minerals. The plan recommends no more than two shakes per day or 10 per week, with the emphasis instead placed on whole, natural foods.
Stay Hydrated
Dehydration is a common side effect of VLCDs. Increase your intake of calorie-free liquids to 2-3 liters per day to stay hydrated and mitigate side effects like headaches and constipation.
Ensure Adequate Protein Intake
Sustaining protein intake is important to maintain muscle mass and support your metabolism. Aim for 45-60g of good-quality protein per day.
Consider Time-Restricted Eating
The plan encourages time-restricted eating to enhance the benefits of an overnight fast. This involves limiting the number of hours per day that you can eat, such as the 16:8 method.
Use Vitamin and Mineral Supplements
If you choose not to use meal replacement products during the initial stage, micronutrient intake may be low. Consider using a vitamin and mineral supplement to support your nutrient intake.
Sample Meal Ideas for the 800 Diet Plan
Here are some meal ideas that fit within the 800-calorie limit, emphasizing nutrient-dense foods:
Breakfast Options
- Pear and Cinnamon Porridge: Combine 30g jumbo oats, ½ pear (cored and chopped), and ¼tsp ground cinnamon in a saucepan. Add 75ml full-fat milk and 120ml water. Cook over low-medium heat for 5-6 minutes, stirring constantly. Top with 5g flaked almonds. (267 calories)
- Poached Eggs with Mushrooms and Spinach: Sauté 75g small chestnut mushrooms with 5g butter, add 50g spinach, and season. Serve with poached eggs on top. (approximately 200 calories)
Lunch Options
- Edamame and Tuna Salad: Combine 200g frozen edamame beans (thawed), 2 sliced spring onions, 1 x 110g no-drain tinned tuna, and 15g parsley. Drizzle with 1½tbsp cider vinegar and 3 tbsp olive oil, then season. Add 2 handfuls of rocket before serving. (408 calories)
Dinner Options
- Lentil Soup with Chicken: Combine lentils, spinach, chicken pieces, and chicken stock. Season well with salt and pepper and serve with lemon wedges. (223 calories per serving)
- Sausages with Onion Gravy and Cauliflower Mash: Prepare cauliflower mash with 1 medium cauliflower, 1 tbsp olive oil, salt, and pepper. Fry 12 chipolata sausages with 1 sliced onion. Stir in chicken stock and tomato ketchup for gravy. (approximately 350 calories per serving)
Snacks/Desserts
- Spiced Plums with Yogurt: Simmer plums with orange zest, orange juice, water, and cinnamon. Divide between two bowls, top with 100g full-fat Greek yogurt and 15g toasted flaked almonds. (233 calories per serving)
- Almond and Raisin Chocolate Pennies: Melt dark chocolate and spoon onto baking paper. Scatter with flaked almonds and raisins. (38 calories per penny)
Diet Plans and Grocery Lists
To create a customized 800 diet plan, several tools and resources are available.
Eat This Much
Platforms like "Eat This Much" allow you to generate custom meal plans based on your calorie targets and dietary preferences. These tools provide detailed nutrition information for each ingredient, recipe, and meal, and can even generate automatic grocery lists.
Premium Features
Premium features on these platforms often include automatic grocery lists, automatic leftovers planning, and the ability to plan your week in advance.
Maintenance Phase
Once you've achieved your goal weight, you enter the maintenance phase. The aim of this stage of the diet is to normalize liver and pancreas fat and promote regular insulin response and blood glucose management. Make sure you continue to eat sensible portions of moderately low-carb, Mediterranean-style food every day and sticking to a low-sugar diet. The Mediterranean diet is packed with fruit, vegetables, nuts, olive oil and fish - all of which are good for you and have been proven to help prevent dementia, strokes, cardiovascular disease, heart disease, and has even in some cases, been known to reverse type 2 diabetes."
Long-Term Sustainability
While the 800 diet plan can provide rapid results, it is not intended as a long-term solution. Transitioning to a more sustainable eating pattern is crucial for maintaining weight loss and overall health.
Gradual Increase in Calorie Intake
Gradually increase your calorie intake to a level that supports your activity level and metabolic needs. Focus on whole, unprocessed foods and balanced macronutrient ratios.
Regular Physical Activity
Incorporate regular physical activity into your routine to help maintain weight loss and improve overall health. Talk with your provider about what type of exercise you should do while you are on this type of diet.
Mindful Eating
Practice mindful eating techniques to develop a healthier relationship with food and prevent overeating. Pay attention to your body's hunger and fullness cues and eat without distractions.
The Importance of a Balanced Diet
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)
Addressing Common Concerns
Is the 800 Diet Plan Dangerous?
Whether the 800 diet plan is dangerous depends on individual circumstances and how it is implemented. When followed under medical supervision and with careful planning, it can be a safe and effective tool for rapid weight loss. However, it is essential to be aware of the potential risks and side effects and to monitor your health closely.
How Many Calories Should I Eat?
The recommended daily calorie intake for the average person is 2,500kcal for men and 2,000kcal for women. When trying to lose weight, the NHS recommends reducing daily calorie intake by about 600kcal. However, this can vary based on individual factors such as age, activity level, and metabolic rate.
Can I Exercise on the 800 Diet Plan?
Rapid weight loss is more about cutting calories than exercising. Talk with your provider about what type of exercise you should do while you are on this type of diet.