Content
The 800 calorie diet is a very restrictive diet plan that should not be carried out without the nutritionist's guidance. This type of low-calorie diet is not easy to maintain in the long run, so its success rate is very low.
The daily calorie recommendation varies from country to country, however it is recommended that the person consume about 2000 to 2300 calories per day so that the person is at his ideal weight and, therefore, the consumption of only 800 calories can be harmful to health.
But, to know what your ideal weight should be and if 800 calories per day is the most suitable to reach the ideal weight according to your weight, height and physical activity, put the data in the following calculator:
It is important to keep in mind that there are safer and more effective ways to reduce weight, and a nutritionist who performs a complete nutritional assessment and a diet plan according to your needs should always be consulted.
The following is an example of a menu to show how restrictive the diet is:
Main meals | Foods | Calories |
Breakfast | 1 cup of unsweetened coffee + 2 scrambled eggs with 1 tomato and 2 diced chopped onion + 1 orange | 130 kcal |
Morning snack | 1 plain yogurt with 1 tablespoon of oats and 1 spoon of chia seeds | 150 kcal |
Lunch | 90 grams of grilled fish + 1 large potato and boiled vegetable salad (green beans, carrots and onions) seasoned with 1 teaspoon of olive oil and apple cider vinegar | 285 kcal |
Afternoon snack | 1/2 cup diced melon
| 30 kcal |
Dinner | Grilled chicken salad with 2 lettuce leaves, grated carrots, tomatoes and onions. Season with 1 teaspoon of olive oil and apple cider vinegar | 160 kcal |
Total calories | 800 kcal |
Possible risks
The realization of this type of diet can bring several health consequences, the main ones being:
- Concertina effect, because this diet promotes weight loss very quickly and when the bed stops being followed, the person is more likely to regain lost weight or gain more weight. Understand why the accordion effect occurs;
- Higher risk of malnutrition, since consuming less calories there is a greater possibility that vitamin and mineral deficiency will arise. In addition, weight loss can be so rapid that a person can move from being overweight to being underweight;
- Hair loss, weakened nails and dry skin, which can happen due to lack of essential vitamins in the body, such as omega-3, B vitamins and vitamins C and A, for example;
- Hormonal problems, since there may be changes in the production of hormones in the body and in the functioning of the ovaries, which can result in amenorrhea or irregular menstruation in women;
- Fertility problems, which happen mainly because of hormonal changes and lack of nutrients to guarantee pregnancy;
- Higher risk of disease, because it can promote suppression of the immune system.
In addition, there may also be a decrease in blood pressure, headache, decreased blood sugar levels, nausea, tiredness and fatigue.
How to lose weight in a healthy way
Eating a varied, balanced and colorful diet has more health benefits than eating a restrictive diet.
Therefore, it is important to make progressive changes in diet, such as decreasing the consumption of foods rich in sugars and fat, increasing the consumption of fruits and vegetables, giving preference to the consumption of foods rich in fiber such as rice, bread and wholegrain pasta and drinking 2 to 2.5L of water per day.
In addition, it is recommended to perform physical activity on a regular basis, at least 3 times a week, and aerobic activities, such as running or swimming, or weight training, can be practiced.
See other simple feeding tips that help you lose weight: