Is an 800 Calorie Diet Safe? Understanding the Risks and Realities of VLCDs

Is an 800 Calorie Diet Safe?

The 800 calorie diet can be a short-term fix but isn’t sustainable long-term due to the high risk of nutritional deficiencies, slowed metabolism, and potential weight regain. If you’re struggling with consistency or results, professional support can help tailor a more sustainable approach.

800 Calorie Deficit Per Day: Does It Work for Weight Loss?

Creating a calorie deficit is one of the most straightforward ways to lose weight. But when it comes to extreme deficits like 800 calories per day, there’s more at play than just a simple equation of calories in versus calories out.

In my coaching, I’ve seen people achieve success by creating sustainable habits rather than jumping into extreme diets. So, should you follow an 800 calorie deficit a day to lose weight, or is there a smarter way to approach it?

What Happens if You Eat 800 Calories a Day?

It’s tempting to think that drastically cutting your intake will lead to rapid weight loss, but let’s be realistic. If you consume 800 calories per day, your body will adapt. This often leads to:

• Slowed metabolism: Your body becomes more efficient, conserving energy, and burning fewer calories.
• Nutrient deficiencies: It’s almost impossible to meet all your nutritional needs on such a low-calorie intake, even with the best planning.
• Mental fatigue and low energy: You might feel constantly hungry, tired, or even irritable.

In the short term, you might see quick results on the scales, but sustaining this approach is incredibly challenging, and the weight often creeps back up once normal eating resumes.

800 Calorie Diet: Real Food Matters

If you’re still considering an 800 calorie diet, here’s my advice: Focus on real food. Prioritising whole foods helps you meet some of your nutritional needs even on a VLCD.

Include vegetables, lean proteins, healthy fats, and whole grains, and take a quality multivitamin and omega-3 supplement to cover nutritional gaps.

800 Calorie a Day Meal Plans

Creating an 800 calorie a day meal plan requires careful planning. Here are some simple ideas that prioritise nutrient density:

• Breakfast: Greek yoghurt with berries and a sprinkle of chia seeds (150 calories).
• Lunch: A mixed salad with grilled chicken, avocado, and balsamic dressing (300 calories).
• Dinner: Stir-fried vegetables with tofu and a dash of soy sauce (350 calories).

This might sound manageable, but the real challenge is consistency. It’s hard to keep up, and many find themselves bingeing later due to feelings of deprivation.

800 Calorie Diet Meal Plan for 14 Days: Is It Worth It?

Some plans promise that sticking to an 800 calorie diet meal plan for 14 days will lead to significant weight loss. Here’s what you need to know:

1. Days 1-7: Focus on high-volume, low-calorie meals to keep hunger at bay. Think soups, salads, and lean proteins.
2. Days 8-14: As your body adapts, you may need to get creative with meal options. Swap in healthy fats like avocado or nuts in controlled portions.

But again, this isn’t a long-term solution. The question isn’t whether you can stick to this for 14 days, but what happens on day 15? If you’re already dreading the thought of adding back calories, this plan might not be right for you.

800 Calorie a Day Diet Recipes: Keep It Real

Here are some easy 800 calorie a day diet recipes to try:

• Pumpkin Soup (150 calories): Sauté onions and garlic in a little butter, add chopped pumpkin, nutmeg, and cinnamon stick, then simmer with stock until tender. Blend and serve with a dollop of yoghurt.
• Chicken Stir-Fry (350 calories): Stir-fry chicken breast with mixed vegetables, a splash of soy sauce, and a side of cauliflower rice.
• Berry Protein Smoothie (100 calories): Blend a handful of berries, half a scoop of protein powder, and almond milk for a quick snack.

Eating real, whole foods keeps you fuller for longer and reduces the cravings that come with highly processed foods.

Why an 800 Calorie Deficit May Not Be Sustainable

While an 800 calorie deficit might work for quick weight loss, it’s tough to maintain, especially if you have a demanding job, family commitments, or a busy lifestyle. Rapid weight loss often comes at the cost of long-term health, and a better approach is one that’s sustainable, enjoyable, and fits your life.

Struggling With an 800 Calorie Diet? Here’s How I Can Help

If you’ve tried and failed with the 800 calorie diet or any other restrictive approach, you’re not alone. Most people find it unsustainable, and that’s okay. That’s where I come in.

I help busy professionals like you create a tailored plan that fits your hectic life without sacrificing your health. If you need support to develop healthy, long-term habits that last, I’m here to guide you.

Ready to Ditch the Diets? Work With Me to Achieve Real, Lasting Results

If you’re ready to leave extreme diets behind and find a sustainable way to lose weight and improve your health, let’s chat. I offer personalised coaching designed specifically for busy professionals who want to thrive in all areas of life.

Click here to learn more and apply to work with me.

References

• Astrup, A., et al. (2020). Very Low Calorie Diets and Maintenance of Weight Loss. Journal of Nutrition and Dietetics. PubMed
• Dulloo, A. G., et al. (2019). Adaptive Thermogenesis in Weight Loss. Obesity Reviews. PubMed
• Lean, M. E. J., et al. (2018). Primary Care–Led Weight Management for Remission of Type 2 Diabetes. Lancet. PubMed
• Hall, K. D., et al. (2016). Dynamics of Human Body Weight Change. American Journal of Clinical Nutrition. PubMed
• Bazzano, L. A., et al. (2020). Dietary Guidelines for Americans and VLCD. Nutritional Epidemiology. PubMed
• NHS: Very Low-Calorie Diets. NHS Website.
• Harvard Health: The Truth About Fad Diets. Harvard Health