800 kcal diet.

Calories and weight loss

Any living organism requires a lot of energy to function successfully. Since people have not yet reached the level of enlightenment to take energy from the air and sunlight, they receive it through food. The amount of energy that can be provided by consuming a particular product is measured in calories. The amount of calories per day depends on many factors - gender, age, height, weight, muscle mass, level of activity. When calculating an individual norm, many professional nutritionists also take into account the state of the body and hormonal levels. Obviously, an athlete needs a huge amount of calories, so a menu of 600-800 calories per day will not satisfy his needs even in a minimal amount. On the contrary, a woman who dreams of losing weight and engages in physical activity no more than twice a week can calmly cut down her diet and expect positive results.

At the same time, to lose weight it is important to know not only the number of calories, but also the quality of the food entering the body. Otherwise, even eating 800 calories a day will not provide healthy weight loss if it consists of pizza and soda late at night.

Losing weight without harm to health

The 800 kilocalorie diet consists of reducing portions so that the energy value of food eaten per day is exactly 800 kcal. With such a restriction, weight loss is inevitable: 3-5 kg are lost in 2 weeks. The diet is quite varied, in particular protein foods, which are included, allow you to burn fat reserves, and not muscle tissue. Also, carbohydrate foods provide sufficient energy even for an active lifestyle and good mood. Vegetables and fruits provide a “shock” dose of fiber, which creates a feeling of fullness. A variety of dairy products will saturate the body with essential vitamins and microelements.

Interestingly, during this period there is no need to fast at all. But in order not to get confused, it is better to keep a diary and write down when and what you ate.

Modern doctors say that for good health you should not consume less than 1200 per day. Indeed, the difference is big, but our goal is to lose weight. Therefore, all actions are completely justified, because in just a couple of weeks you can lose up to 6 kilograms. Some women had more - it all depends on the individual characteristics of the body.

The regimen is based on the consumption of protein products, so the result is weight loss by burning excess fat, and not simply cleansing the body. As a result, muscle mass does not change, which is very important for many people losing weight.
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This diet is rich in foods containing carbohydrates, so the body is always full of energy and the person is in high spirits.

The diet is based on a large amount of fresh vegetables and fruits, and as we know, these are sources of fiber that satisfy hunger for a long time.

In a word, this weight loss process is a balanced diet that will get rid of unnecessary pounds. However, it does not harm health.

800 calorie per day diet

Nutritionists say that to lose weight, it is enough to subtract 500 calories from your daily calorie intake and stick to the resulting figure. For those who want to get the fastest possible results, you can use the method of sharply reducing the number of calories. Among those who want quick results, the 800 calorie per day diet is very popular, the menu for which can be found on the Internet, or you can create it yourself, following certain recommendations. Professional opinions vary. Some say that 800 per day is too few calories to maintain the normal functioning of the body. Others argue that only with such an extreme reduction in nutrient intake will the body have to use up its already accumulated reserves. It is not only the quantity of calories that is important, but also their quality. Fast carbohydrates in the form of sugar or baked goods will provide a large amount of energy, which the body will not be able to expend immediately and will put aside in reserve. Proteins containing the same amount of calories will release energy more slowly, satiation will last longer, which means energy will be spent more wisely.

This diet is especially convenient for those who do not want to calculate the required daily calorie intake, or for those who do not want to adhere to strict mono-diets, but want to eat a varied diet and at the same time lose weight.

800 calorie diet menu for a week with proteins

A low-calorie diet for weight loss of 800 calories involves compiling a diet of ordinary foods that can be purchased at the nearest supermarket. Let's look at a sample menu.

Breakfast will be limited to 250 kcal and consist of 100 g of cottage cheese (buy low-fat) with a spoonful of sour cream, unsweetened coffee with milk or tea. Another possible option is a couple of hard-boiled eggs, grapefruit and tea or coffee.

For lunch, you need to consume about 300 kcal in the form of 200 g of boiled, raw or stewed vegetables, 150 g of boiled chicken fillet and unsweetened tea. Another option is 200 g of vegetable salad with a spoon of sour cream, a couple of boiled eggs and tea or coffee.

According to an 800 kcal diet, the dinner menu should be limited to 250 kcal. This may be one of the following options:

boiled egg, 300 g of vegetables, milk or kefir;
100-150 g cottage cheese, kefir;
boiled chicken breast – 100-150 g, a portion of vegetables and milk;
100 g of boiled beef, 300 g of vegetables, low-fat kefir.

The essence of the diet

The 800 calorie per day menu can be divided into two types. Either these will be products with a total calorie content of 800, or the method of protein-carbohydrate alternation will be used, when foods rich in protein are consumed one day, and carbohydrates on the second day. In both cases, food should be divided into at least three, and ideally five meals, in order to maintain the body’s strength and prevent feelings of hunger. The total number of calories can be divided into three meals - 300 for breakfast, 250 for lunch and dinner. The snack can be replaced with green tea. In this case, the weight of each meal should not exceed 150-200 grams in total. And all meals should be completed not three hours before bedtime, as is customary with proper nutrition, but five hours before, to give the body the opportunity to digest and process energy. It is recommended to stick to an 800-calorie diet for at least one, but no longer than three weeks, otherwise the body, under stress, will begin to accumulate fat in order to survive prolonged hunger. Also, this diet is categorically not suitable for children, adolescents and pregnant women. People with chronic illnesses should consult a doctor.

Advantages

The advantages of the proposed program include the following factors:

Uniform weight loss without sudden jumps harmful to the body;
Ensuring a good mood, lack of irritability, which often becomes a companion to standard programs;
Providing the body with valuable substances that prevent sagging skin and weakening of muscles, reducing their total mass;
Elimination of the feeling of hunger due to the fiber content in the foods consumed;
Providing bone tissue with all the substances they need.

Good mood Feeling hungry Weight loss Providing for the body

A unique feature of the 800 kcal diet is that it does not allow the body to switch to a strict energy saving mode. Food is supplied constantly, it is tasty, satisfying and healthy, but systematic weight loss occurs.

The 800 calorie diet allows you to keep your favorite foods on the menu, you just need to reduce their volumes. If you properly organize your diet, your body will not be deprived of vital components and will be able to function normally during the period of weight loss.
You can create a diet based on your own taste preferences. There is no need to adhere to a strictly prescribed menu.
By following a diet, you can play sports, your body will have the necessary amount of energy for physical exercise. A sufficient protein content in the menu will tone the muscles and prevent their looseness and flabbiness when losing weight.
Carbohydrates entering the body nourish the brain, they will protect you from apathy, irritability and other possible unpleasant side effects of diets.
Food containing plant fiber will fill the stomach and prevent hunger pangs.
Dairy products will add calcium.
A protein-carbohydrate diet helps avoid the plateau effect, in which the body begins to accumulate fat reserves rather than burn them.
Low-calorie nutrition will allow you to get the desired weight loss result in a short time.

Menu for 800 calories per day: classic version

If you do not adhere to protein-carbohydrate alternation, then the diet menu, divided into seven days of the week, may look like this:

Breakfast to choose from:

Oatmeal with half an apple and a teaspoon of honey.
Two whites of a boiled egg, a cup of milk and a piece of fruit other than a banana.
Quinoa with two almonds and fresh grapefruit.
One boiled egg, a cup of skim milk and half an apple.
Avocado, celery and chia seed smoothie.

Lunch to choose from:

Chicken bouillon.
Stewed vegetables (except potatoes) and chicken breast.
Roasted turkey with tomatoes.
Salad with tuna.
Boiled or stewed fish with fresh vegetables.

Dinner to choose from:

Seafood with fresh vegetables.
Chicken fillet with green vegetables.
Steamed fish.
Lean beef or veal.
Vegetable stew with chicken pieces.

Considering that the diet is designed for weight loss, the recipes for 800 calories a day contain mainly steamed, boiled or baked dishes. Experienced housewives advise baking meat in a sleeve, in its own juice, so that it retains its juiciness and does not require marinade. Vegetables are best cooked on a grill or wok without adding oil. And fruits should be chosen that are not very sweet and eaten without heat treatment.

Menu for 7 days

This weekly menu consists of breakfast, second breakfast, lunch, afternoon tea and dinner. To avoid inadvertently exceeding the amount of calories allowed, you must strictly adhere to the recommended foods. If you decide to deviate a little from your diet, then perhaps the extra pounds will not go away.

Nutritionists allow fasting days, which involve increasing the daily intake to 1200 kcal.

So, let's look at a sample menu.

Monday

Low-fat cottage cheese - 100 g, coffee or tea without sugar.
Green apple.
A serving of vegetable soup, 80-110 g of steamed fish and a green salad (can be seasoned with a teaspoon of lemon juice).
130-160 gr. fresh tomatoes.
A serving of baked vegetables (except potatoes).

Tuesday

Oatmeal (you can add 5 g of honey) with fruit.
1 orange.
Cucumber and tomato salad, a portion of buckwheat porridge, coffee with milk.
Vegetable stew, 80-110 g chicken fillet (just remove fat from it).
250-300 g of fresh vegetables, 1 egg and skim milk.

Wednesday

Eggs – 2 pcs., a glass of yogurt.
A glass of tomato juice.
A portion of vegetable stew and boiled chicken fillet.
Green salad dressed with lemon juice.
Boiled lean fish, boiled vegetables and low-fat kefir.

Thursday

Fruit salad dressed with yogurt.
1 banana.
Boiled or baked potatoes, fresh vegetables.
130-160 g of fresh cucumbers.
Sliced cucumber, tomato and bell pepper, a glass of kefir or milk.

Friday

Yogurt.
Boiled cauliflower – 130-160 g.
Boiled veal – 100 g, stewed zucchini.
A glass of kefir.
Portion of seafood.

The diet for Saturday and Sunday can be chosen from the above.

Protein-carbohydrate alternation

With this method of eating, the 800 calorie per day menu looks different. In addition, it is recommended to adhere to such a diet for no more than two weeks, and then increase the number of calories to at least 1200. Alternation pattern: two days of protein, then a carbohydrate, and then through one protein, then a carbohydrate.

Protein day:

Breakfast to choose from:

Omelet of 3 steamed egg whites, chopped cucumber.
200 g cottage cheese with cinnamon.
Protein omelet with shrimp.

Lunch to choose from:

Boiled chicken fillet and 100 g steamed broccoli.
Champignon cream soup.
Lean fish soup.
Chicken soup with egg whites.
Boiled or stewed fish.

Dinner to choose from:

Seafood.
Grilled chicken fillet.
Steamed fish.
Lean beef or veal.

Carbohydrate day:

Breakfast to choose from:

Oatmeal with water.
Buckwheat porridge without oil.
Muesli with milk.

Lunch to choose from:

Buckwheat soup with vegetables and herbs.
Brown rice with vegetables.
Durum wheat pasta with cauliflower.
Tomato soup with rice.

Dinner to choose from:

Salad mix with quinoa.
Millet porridge with green onion dressing.
Risotto with tomatoes and basil.
Pumpkin baked with salt and millet porridge.

Grocery list

Obviously, an 800 calorie per day diet requires low calorie foods. But this does not mean that you have to live only on chicken breast and broccoli. There are a large number of foods that contain up to 100 calories. Here are some of them.

Vegetables: cucumbers, lettuce, celery, spinach, broccoli, bell peppers, cabbage, onions (onions and greens), zucchini, eggplant, carrots, beets, cauliflower, pumpkin.
Fruits and berries: lemon, lingonberries, watermelon, strawberries, cherries, pomelo, grapefruit, pineapple, cranberries, plums, oranges, green apples.
Meat and fish: chicken fillet, skinless turkey, veal, lean beef, cod, pike perch, pollock, pike, flounder, hake, and seafood.
Cereals: buckwheat, millet, wheat, quinoa, brown and wild rice, oatmeal and barley, as well as durum pasta.

Food should be cooked with a minimum amount of oil or grilled and steamed. Also, do not overuse salt and spices. Sugar is prohibited throughout the diet, and even after that its consumption should be reduced.

Advantages and disadvantages of the diet

The advantages of such a diet are obvious - it allows you to quickly lose weight without going through special calculations, and at the same time leaves room for creating an individual menu. Diets with a strictly defined set of products may not be suitable for diabetics and allergy sufferers. And you can develop a nutrition menu for 800 calories a day yourself, taking into account your individual characteristics. Some doctors are confident that with the right set of foods, you can not only change your weight, but also your eating habits, which in the future will have a very positive effect on the general condition of the body. In addition, all low-calorie diets help reduce stomach volume, which is also useful in the difficult task of maintaining a healthy weight.

There are also disadvantages to such a diet. Firstly, it is not suitable for people who have consumed a very large amount of food. A reduced diet with a small amount of calories is difficult to maintain without the habit of restrictions, which leads to breakdowns and serious psychological discomfort. In addition, after returning to your usual eating style, it is easy to regain your old weight and even gain a new one. Therefore, the 800-calorie diet is recommended as a short-term remedy (no longer than two weeks) to boost metabolism. As a disadvantage, many, including nutritionists, point out the incompatibility of such a diet with even low-intensity training. The most a person on an 800-calorie diet can afford is light walking. Under heavy loads, the body, which receives such a small amount of energy, may not be able to withstand it and get sick.

Diet result

American nutritionist Michael Mosley, who developed his own nutrition program, claims that a properly selected diet menu of 800 calories per day allows people suffering from type 2 diabetes to significantly reduce blood sugar levels and overcome many of the difficulties associated with this. Most doctors believe that cutting down to 800 calories can help you lose 3 to 5 pounds per week. At the same time, they warn that such weight loss can negatively affect the general condition of the body, causing sagging skin and muscle weakness. But if you are overweight, a diet with an extremely low amount of calories helps to start the weight loss process, get used to small portions and even reduce stomach volume. Light physical activity (walking, swimming) will only improve the result.

Reviews of the 800 calorie diet

Those who have already tried this diet willingly share their opinions on the Internet. Judging by the large number of reviews, 800 calories a day is not so little. By maintaining a balance of nutrients and dividing your meals throughout the day, you can not only successfully lose weight, but also feel full of energy. Many users write that as a result they lost from 3 to 10 kilograms in two weeks of strictly following the recommendations.

Negative reviews also exist. Mostly they are from women who wanted to lose 1-2 kilograms, but in the end they drove the body into a stressful situation, from which it came out with even more extra pounds. That is why Internet users recommend this diet only to people who are very overweight.

Those who are accustomed to intense training speak very negatively about the diet, since the small amount of calories does not allow them to maintain their usual pace.

The effectiveness of an 800 calorie per day diet depends on the willpower and desire of the person who wants to lose weight.

Video about Proper Nutrition (PP)

A calorie is a unit of energy that enters the body with food.
With a sedentary lifestyle, it is enough to eat 1800 calories a day, but to lose weight, this figure must be reduced by a third. In order to understand how many calories you need to consume individually, you need to build on some factors:

Lifestyle;
heredity;
diet;
nutritional value of dishes;
regularity of physical activity;
health status!

To start intensively losing weight, you need not only to reduce your calorie intake, but also to increase the load on your body. At the same time, fat deposits should be actively burned, but muscle mass should remain unchanged.

The PP menu for a week for weight loss is the main assistant in the fight against excess weight. Firstly, the loss of kilograms occurs due to the fact that fast carbohydrates, such as cakes and sweet buns, are completely removed from the diet. They are called fast because they are absorbed in a short time, but do not provide useful substances, but immediately go into fat deposits.

Excluding such carbohydrates from the menu gives the body the opportunity to process existing fats rather than accumulate new ones.

Secondly, nutrition occurs in small portions, at short intervals. Thanks to this eating schedule, you always feel full, and, therefore, the body does not need to accumulate reserves in case of a hunger strike.

The PP menu, developed for the day and week, for high-quality weight loss includes certain foods that need to be consumed at certain times of the day. For example, citrus fruits should not be eaten for breakfast, since the acid they contain irritates the mucous membranes, but it is not recommended to eat them for dinner because of the sugar.

The best time to eat an orange is lunch or dinner. The same goes for other products. Carbohydrates should be eaten in the first half of the day, while vegetables are much healthier for dinner. Fish is well digested in the evening, and you can eat meat for lunch. Thanks to this nutritional pattern, the body can get the maximum benefit from the food it receives.

As a result, all of the above actions accelerate metabolism, due to which the process of losing weight occurs. Proper nutrition is the basis of a beautiful figure

Having developed a PP menu for a week for weight loss, you should not expect instant results. It takes time for your metabolism to accelerate. Kilograms lost in the first week - water. Puffiness goes away and proper metabolism is restored. The result also depends on physical activity; the more it is, the faster the process of losing weight goes.

Sudden weight loss is very harmful to health, and the goal of proper nutrition is to bring internal processes back to normal. Therefore, weight loss will be smooth, namely approximately 3-4 kg per month with average physical activity. This activity includes cardio training 3-4 times a week, daily walks lasting 20 minutes or more.

You can increase your weight loss through more physical activity. For example, doing a full strength training session 6 times a week can increase your weight loss by another 2 kg.

And, with each kilogram lost, it becomes more and more difficult for the body to part with its reserves, therefore, the longer you stay on PP, the slower the weight loss process will be.

But this does not mean that healthy eating has stopped working, it means that the body begins to process the last reserves “for a rainy day.” During this period, it is better to put the scales aside and start measuring body volumes, the changes in which can be monitored more clearly.

There are several principles of proper nutrition, so when creating a weekly diet plan for weight loss, you need to take them all into account:

Drink more water - water speeds up metabolic processes, due to which harmful substances are eliminated from the body faster.
Don't skip meals - skipping meals will make you feel hungry, which will lead to new fat deposits for a rainy day.
Use spices - bland food, no matter how varied it is, gets boring very quickly, which leads to breakdowns. Spices and aromatic herbs help make healthy food more appetizing.
Don’t give up sweets—you can replace unhealthy sugar with a sweetener or honey, and use rye flour or ground bran for baking.
Choose fruits that contain healthy dietary fiber.
Long carbohydrates - you don’t need to completely give up pasta; it’s better to choose varieties made from whole grains. You can also replace white rice with brown rice.
Expend more calories than consumed.
Diversify your diet.
The last meal should be 3-4 hours before bedtime.

The PP menu for a week for weight loss will be easier to follow if you avoid situations that provoke breakdowns:

Lack of sleep and overexertion. Losing weight is stressful for the body, and it tries with all its might to save energy. Therefore, you want to sleep more, and the feeling of fatigue comes earlier than usual. During this period, you should not exhaust your body; it is better to sleep an extra few hours.
Avitaminosis. To maintain good health during the transition to proper nutrition, you need to drink vitamins, since the body is in a stressful state. It is also recommended to drink fish oil, which replenishes essential fatty acids.
Alcohol. Alcoholic drinks have a high sugar content, so it is better to avoid them altogether.
Don't go to the store hungry.
Monotony. You cannot create one PP diet for a week for weight loss and eat like that for a month. The menu needs to be changed every week to avoid breakdowns.

Can:

seaweed;
vegetables without starch;
dietary meat (chicken/duck/turkey/rabbit);
egg white;
cereals (brown rice, wild rice, buckwheat; quinoa; bulgur; oatmeal; couscous);
pasta (hard varieties up to 2 times a week);
rye bread, multigrain;
fats: red fish, low-fat white fish, cold-pressed olive/linseed oil, roasted nuts, egg yolk;
seasonings;
low-fat dairy and fermented milk products.

Possible in very small quantities:

vegetables containing starch;
cheese (fat content up to 30%);
fruits in small quantities;
cottage cheese.

It is forbidden:

alcohol;
corn;
bakery;
sugar.

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Despite the fact that the diet is considered low-calorie, it is by no means hungry, since it contains a wide range of foods allowed for consumption. However, there are also foods that you will have to forget about for a week or two. The list of prohibited foods includes:

fatty meats;
meat by-products;
smoked meats, pickles, marinades;
semi-finished products;
fast food;
sugar;
sweets with trans fats (cakes, pastries, etc.);
crackers, chips and other factory-made snacks.

These products contain a large number of substances harmful to health, they contain a lot of salt and chemical components that can negatively affect not only your figure, but also your health. In addition, such food provokes the release of insulin from the pancreas, and it is this that stimulates our appetite and cravings for food of this kind.

The amount of calories per day depends on many factors - gender, age, height, weight, muscle mass, level of activity. When calculating an individual norm, many professional nutritionists also take into account the state of the body and hormonal levels. Obviously, an athlete needs a huge amount of calories, so a menu of 600-800 calories per day will not satisfy his needs even in a minimal amount.

At the same time, to lose weight it is important to know not only the number of calories, but also the quality of the food entering the body. Otherwise, even eating 800 calories a day will not provide healthy weight loss if it consists of pizza and soda late at night.

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Interestingly, during this period there is no need to fast at all. But in order not to get confused, it is better to keep a diary and write down when and what you ate.

This diet is rich in foods containing carbohydrates, so the body is always full of energy and the person is in high spirits.

The diet is based on a large amount of fresh vegetables and fruits, and as we know, these are sources of fiber that satisfy hunger for a long time.