800 Calories a Day: How Much Weight Will You Lose?

While this very low calorie diet can lead to impressive weight loss results, it is vital to understand the health implications associated with such drastic calorie reduction intake. How much weight can you lose by eating 800 calories a day? Are the risks worth the results?

Here you will learn all about the 800-calorie diet and determine if it's the best weight loss approach for you.

What Is the 800-Calorie Diet?

An 800-calorie diet is a type of very low calorie diet (VLCD) most commonly prescribed for individuals with obesity before surgery or for those at risk of developing type 2 diabetes, heart disease, or stroke due to excess weight. This extreme dietary approach is also chosen by people seeking quick weight loss results. Instead of eating regular meals, most VLCDs rely on meal replacements like shakes, supplement formulas, nutrition bars, and soups like chicken broth, to facilitate weight loss.

How Does the 800-Calorie Diet Work?

Science states that the amount of calories you consume must balance out with the amount of calories you burn each day to maintain your current weight. Per day, women need to consume about 1,600 to 2,400 calories and men need to consume 2,000 to 3,000 calories. Use Fastic to keep track of your daily calorie intake, and get real-time insights and summaries to guarantee you stay within your calorie count.

To lose weight, you must create a calorie deficit, which involves consuming fewer calories than you expend. This forces the body to use stored fat for energy, promoting weight loss. While an 800-calorie diet can get the work done, it’s advisable to follow it for no longer than 12 weeks to ensure health.

How Much Weight Can You Lose on 800 Calories a Day?

According to the U.S. National Library of Medicine’s website, MedlinePlus, undergoing a VLCD such as the 800-calorie diet can help individuals lose up to 3 to 5 pounds (1.5 to 2 kg) per week. It is important to mention that losing weight at this rate can be greatly detrimental to your health. Be smart about your weight loss approach and keep your goals realistic. 

Factors that Influence Weight Loss

Simply eating 800 calories a day won’t get you to your goal weight. Additional factors influence the efficacy of your efforts.

Initial weight

Individuals with higher starting weights experience faster weight loss due to higher metabolic rates. Nonetheless, as they lose weight, their metabolic rate naturally decreases, most likely slowing down their weight loss progress.

Physical activity

Exercising regularly can encourage the burning of calories and preserve muscle mass. Additionally, it can boost your metabolism. Engage in cardio and strength training to promote weight loss and build muscle mass.

Nutrient-dense diet

Although your calorie intake is reduced to half or more than half, adequate nutrient intake is vital to support overall health and prevent nutrient deficiencies. Guarantee you eat the necessary nutrients every day without surpassing the 800-calorie limit with the Fastic app. The Fastic app tracks your food intake, ensures calorie control, and provides nutritional insights into the foods you eat.

Hydration

Proper water levels during an 800-calorie diet are crucial for your body to support metabolism and optimally perform essential physiological processes. As an added plus, plenty of water intake can help with hunger and cravings. Incorporate electrolyte-rich beverages into your daily fluid intake.

800 Calorie Diet: Health Risks and Considerations 

The 800-calorie diet should be done under medical supervision due to its extreme methodology. 

Potential risks of the 800-calorie diet

Your body is designed to work with a specific range of nutrients and energy intake, depriving it of the necessary fuel it needs can pose significant risks to your well-being.

• Muscle loss: The main risk of following a VLCD is the potential loss of muscle mass, leading to a decline in physical functioning and strength. To help avoid this, individuals must consume at least 1.2 to 1.5 g/kg of protein and complement it with exercise.

• Nutrient deficiencies: Improper nutrient intake may lead to nutrient deficiencies, impacting bodily functioning, energy levels, and cognitive abilities. A good way to ensure you get all the nutrients your body needs is by following a Mediterranean diet.

• Metabolic slowdown: Studies show that consuming less than 1,000 calories daily can significantly impact metabolic rate. Scarcity of food intake prompts the body to lower the rate at which it burns calories to preserve energy, eventually making it harder to lose weight over time. 

• Bone density: A study on the effects of diet-induced weight loss found that it can cause a temporary decrease in bone density. Although the effect can be reversed once the VLCD is stopped, long-term effects remain unclear.

Importance of medical supervision

A healthcare professional can assist in determining the appropriate weight loss plan based on an individual’s specific health background and goal weight. Medical supervision ensures optimal monitoring of nutrient deficiencies, side effects, and plan adjustments. This minimizes the potential risks and maximizes the benefits. 

Who should not do the 800-calorie diet

Specific individuals should not undergo an 800-calorie diet, including:

• Pregnant women risk negatively impacting their own health, which can, in turn, affect their baby’s well-being. 

• Individuals with certain medical conditions such as diabetes or heart disease.

• Breastfeeding women may compromise the quality and quantity of their milk.

• People with eating disorders could worsen symptoms.

• Older adults as it may exacerbate sarcopenia, the loss of muscle mass and strength.

Alternatives to the 800-Calorie Diet

If the 800-calorie diet is too restrictive for your liking and believe the disadvantages surpass the benefits, then other sustainable weight loss approaches might be better suited for you.

Intermittent fasting

Cycling between periods of eating and fasting can promote weight loss. Intermittent fasting does not require individuals to limit calorie intake unless they want to, making it a safe weight loss method. During eating windows, ranging in length, individuals can eat whatever foods they desire without counting calories. Learn about how the 16:8 fast can help you lose weight.

Small meals

Consists of eating between 6 to 10 small meals and snacks throughout the day. This methodology allows for the body to have sustained energy levels during the day, diminishing the chances of experiencing feelings of hunger. The thermic effect of food (TEF) contributes to an increase in metabolic rate, potentially helping burn more calories.

Low-carb or Keto diet

Reducing carbohydrate intake while increasing fats and moderate protein consumption can help with weight loss. This is achieved by helping stabilize blood sugar and providing stable energy levels throughout the day resulting in less hunger during the day.

Plant-based diet

Eating plant-based foods such as vegetables, fruits, nuts, and whole grains encourages weight loss and lowers the risk of developing chronic diseases. This way of eating is recommended for individuals seeking long-term health benefits.

Discover how Fastic can help you be on top of your calorie count during an 800-calorie diet. If you are looking for a less aggressive weight loss method, give intermittent fasting a go. Fastic provides an estimated timeline for achieving your goal weight and creates a personalized fasting plan tailored to your unique lifestyle.

Disclaimer: It is advised to speak with a health professional before beginning intermittent fasting or a diet program. There may be side effects for people with certain medical conditions.