Are 800 Calories a Day Enough? Weight Loss Strategies
Over the past twelve years in my profession as a personal trainer, my clients have often asked me about the impact different diets can have on health and weight loss.
Today I am answering the question are 800 calories a day enough?
Generally speaking, consuming only 800 calories a day is insufficient for most adults.
This extremely low calorie intake can lead to severe nutritional deficiencies, fatigue, muscle loss, and other health issues. The average adult typically requires at least 1,200 to 1,500 calories daily to meet basic energy needs and maintain bodily functions.
Such an extreme calorie restriction is not sustainable and may result in long-term health risks.
That being said, there are certain situations such as alternate day fasting where 800 calories a day can be a safe and effective strategy for weight loss.
While it may be tempting to try such a restrictive diet, it’s important to first understand the potential effects on your body and how sustainable long term healthy weight loss actually occurs.
In this article, I will take a look at the safety of a 800-calorie diet, discuss when it can be incorporated into a healthy weight loss plan, and provide examples of 800-calorie meal plans.
Without further ado, let’s take a deeper look at whether 800 calories a day can be an effective strategy for weight loss.
Are 800-Calories a Day Enough?
Opting for an 800-calorie daily intake may seem like a quick solution for rapid weight loss, attracting those seeking immediate results.
However, such a low-calorie regimen can result in swift weight loss due to water depletion, diminished glycogen stores, and a reduction in both fat and lean mass.
Moreover, a decline in lean muscle mass can decelerate your metabolism, making weight loss more challenging, as a higher resting metabolic rate is associated with increased muscle mass.
While this might reflect lower numbers on the scale, it’s an unsustainable approach and is not conducive to overall health.
Conversely, integrating 800-calorie days into a well-rounded meal plan, reducing intake on a few days each week, provides a healthier alternative.
Some people prefer consuming more calories on weekends and restricting intake on Mondays and Tuesdays, aligning with an intermittent fasting approach that combines calorie-restricted and regular eating days.
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The Risks of a 800-Calorie Diet
While a 800-calorie diet may result in rapid weight loss, it may not be the most ideal approach.
Research suggests that low-energy diets can be relatively safe for obese people when sustained for short periods, such as 4 to 6 weeks.
However, prolonged adherence to such a restrictive diet without medical supervision can have negative impacts on overall health.
Here are seven risks associated with the long-term consumption of a 800-calorie diet:
1. Malnutrition and Deficiencies
Severely limiting calorie intake can lead to nutrient deficiencies, impairing overall health and well-being.
2. Fatigue
Consuming such a low amount of calories can leave you feeling tired and lacking energy.
3. Muscle Loss
Inadequate calorie intake can result in the breakdown of muscle mass, leading to a decrease in strength and metabolism.
4. Development of Disordered Eating
Extreme calorie restriction can contribute to the development of disordered eating patterns and an unhealthy relationship with food.
5. Increased Cortisol
Chronically low-calorie intake can lead to elevated levels of the stress hormone cortisol, which can have negative effects on metabolism and overall health.
6. Reduced Libido
Severe calorie restriction may impact hormone levels, potentially leading to a decrease in sex drive.
7. Amenorrhea
In women, an extremely low-calorie diet can cause amenorrhea, the absence of menstrual periods, which can have implications for reproductive health.
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Calorie Deficit for Healthy and Sustainable Weight Loss
In determining the adequacy of a daily intake of 800 calories to support your daily activities, it is crucial to delve into the concept of a calorie deficit.
Although an 800-calorie diet proves highly effective for weight loss, recent studies indicate that opting for milder calorie deficits is not only healthier but also more sustainable over the long term.
According to research findings, a modest reduction in calories can still facilitate weight loss while preserving lean mass and decreasing body fat.
For those of you seeking sustainable weight loss, it is generally recommended that you aim for a 10-20% calorie deficit.
To illustrate, if your daily energy maintenance requirements amount to 2000 calories, the advisable calorie intake for weight loss falls within the range of 1600-1800 calories per day.
To assist you in effectively setting and monitoring your weight loss objectives, consider utilizing a comprehensive weight loss app like MyFitnessPal, which offers extensive support and guidance.
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800 Calories a Day During Intermittent Fasting
Incorporating an 800-calorie daily intake into an intermittent fasting diet plan can be a health-conscious approach.
Intermittent fasting, characterized by alternating periods of eating and fasting, includes two common protocols that involve calorie restriction to 500-800 calories per day: the 5:2 method and alternate-day fasting.
The 5:2 method permits you to choose any two days of the week for restricting your calorie intake to 500-800 calories, while on the remaining days, you can eat normally.
Alternate-day fasting entails calorie restriction every other day.
These intermittent fasting methods make it more feasible to adhere to a limited-calorie diet since you only reduce your energy intake for a few days each week rather than continuously. This approach enables you to meet your calorie and nutrient needs while still achieving a weekly calorie deficit.
It is important to note that planning meals during intermittent fasting requires careful consideration to ensure adequate nutrition. Consulting with a dietitian or nutritionist to develop a well-balanced meal plan tailored to your specific needs is advisable.
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The Basics of Meal Planning for 800 Calories a Day
When managing a limited daily calorie intake, it’s crucial to thoughtfully plan your meals.
Depending on personal preference, you can choose to have one substantial meal or divide your calories into several smaller portions throughout the day.
To address hunger and avoid malnutrition during an 800-calorie day, prioritize a diet rich in whole foods that offer vital nutrients and foster a sense of fullness.
Make protein a focal point of your meals, as it plays a key role in reducing hunger.
Additionally, incorporating fruits and vegetables can increase the volume of your meals, enhancing satisfaction while delivering essential minerals and vitamins.
Remember to include appropriate portions of fats and carbohydrates for energy, but be attentive to portion sizes.
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800-Calorie Day Meal Plans
To give you a better understanding of how to distribute 800 calories throughout a day, here are some meal plan options:
Option 1: Three Meals a Day
Breakfast – Protein Shake
- 150g blueberries
- 30g flavoured whey isolate mixed with 250ml water
- Calories: 168 | Carbs: 17.2g | Fats: 0.1g | Protein: 26.1g
Lunch – Tuna Open Sandwich
- 120g tuna in spring water or brine
- 130g cherry tomatoes
- 50g rye bread
- 2 cups of lettuce
- Calories: 286 | Carbs: 27g | Fats: 1g | Protein: 39g
Snack – Grenade Protein Bar
- Calories: 233 | Carbs: 20g | Fats: 10g | Protein: 21g
Dinner – Chicken Salad
- 2 cups of lettuce
- 50g sweetcorn
- Lemon juice and salt
- 80g raw chicken breast (grilled)
- Calories: 145 | Carbs: 5.8g | Fats: 1.5g | Protein: 28.8g
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Option 2: Two Meals a Day
Breakfast – Salmon Toast
- 1 teaspoon of mustard
- 50g baby spinach
- 70g smoked salmon
- 1 small wholegrain toast slice
- Calories: 298 | Carbs: 24g | Fats: 11g | Protein: 25g
Snack – Grenade Protein Bar
- Calories: 233 | Carbs: 20g | Fats: 10g | Protein: 21g
Dinner – Zucchini Omelette
- 1 teaspoon of oil for cooking
- 8g grated Parmesan (to add to the omelette)
- 2 eggs
- 80g zucchini
- 4 rice cakes
- Salt
- Calories: 301 | Carbs: 45g | Fats: 15g | Protein: 19g
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Option 3: One Meal a Day + Snacks
Lunch – Stuffed Peppers
- 200g cooked rice
- 100g lean beef
- 15g shredded cheddar cheese
- 2 red bell peppers
- Calories: 481 | Carbs: 71g | Fats: 10g | Protein: 29g
Snack – Yogurt Pot
- 125g strawberries
- 150g fat-free yoghurt
- Calories: 119 | Carbs: 17.5g | Fats: 0.9g | Protein: 9.1g
Snack – Grenade Protein Bar
Calories: 233 | Carbs: 20g | Fats: 10g | Protein: 21g
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Are 800 Calories a Day Enough? Summary
Embarking on a weight loss journey through an 800-calorie diet is feasible, but it’s crucial to carefully consider various factors before committing to such a restrictive eating plan.
While achieving weight loss with an 800-calorie diet is possible, it’s essential to be mindful of potential side effects, including muscle loss, fatigue, reduced libido, malnutrition, heightened cortisol levels, and the risk of developing disordered eating patterns.
For a more sustainable and balanced approach to long-term weight loss, I generally advise opting for a slower strategy.
It is advisable to aim for a moderate calorie deficit, falling within the range of 10-20% below your daily energy requirements. This approach ensures that your body receives sufficient nutrition while gradually shedding pounds.
If you decide to incorporate an 800-calorie day into your weight loss plan, it can be safer and more effective when integrated into an intermittent fasting protocol.
Intermittent fasting permits calorie restriction on specific days, making it more manageable to adhere to a lower-calorie diet.
When planning meals for an 800-calorie day, focus on consuming whole foods, prioritize protein and vegetables for satiety, and be mindful of portion sizes.
Always remember that achieving and maintaining your desired weight involves consistently balancing the calories you consume with the ones you burn (calories in versus calories out).
Thanks for checking out are 800 calories a day enough?
Keep pushing.
Speak soon.
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