800-Calorie Diet - VLCD For Weight Loss, Diabetes, and High BP

800-Calorie Diet: VLCD For Weight Loss,
Diabetes, And High BP

Reviewed by Merlin Annie Raj, Registered Dietitian Fact Checked
August 27, 2020 by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition
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Obesity, type 2 diabetes, and high blood pressure are health issues that affect
millions (1), (2), (3), (4). Thankfully, an 800-calorie diet can aid weight loss,
reverse type 2 diabetes, and lower high blood pressure (5), (6). Follow an 800-
calorie diet plan for three days a week for a month to keep multiple health
problems away. Here’s what to eat on an 800 calories diet, benefits, and safety.
Read on!
Note: The 800-calorie diet is a very low-calorie diet (VLCD) and should be
supervised by a registered dietitian.
Table Of Contents
800-Calorie Diet – What Is It?

3-Day 800-Calorie Diet Benefits
800-Calorie Diet Plan – What It Looks Like
800-Calorie Diet Workout Plan
How Will You Feel After 1 Month?
Is The 800-Calorie Diet Safe?
800-Calorie Diet Precautions And Safety
800-Calorie Diet – What Is It?

The 800-calorie diet is a very low-calorie diet that allows consuming a total of 800
calories per day. A supervised 800-calorie diet helps reduce weight, reverses
type 2 diabetes, and lowers high blood pressure.
It is also a part of the Blood Sugar Diet, popularized by Dr. Michael Mosley. In
the blood sugar diet, dieters first go on an 800-calorie diet for eight weeks. Then,
the dieters follow a 5:2 diet pattern, consuming 800 calories for two days and 1500
calories for five days.
In this post, we discuss 800 calories for three days a week for a month. It will
give you the following benefits.
3-Day 800-Calorie Diet Benefits

Aids weight loss – Kick-starts metabolism and fat mobilization and reduces
the risk of metabolic syndrome in people with obesity (7), (8), (9).
Reduces the risk of diseases – Weight loss helps reset normal biological
functions and hormone actions. A supervised 800-calorie diet helps reduce the
risk of type 2 diabetes, hypertension, heart problems, digestive issues, and
infertility (9).
Improves energy levels – Going on a low-calorie diet for a few days,
avoiding unhealthy food, and leading a healthy lifestyle will improve your
energy levels and make you proactive.
Reduces inflammation – Healthy, calorie-restricted eating for a few days a
week helps reduce inflammation (10). This, in turn, reduces the chances of
inflammation-induced obesity.
Reduces sleep apnea – Going on a very low-calorie diet helps reduce weight.
This, in turn, reduces sleep apnea (11).
Follow this sample 3-day 800-calorie meal plan to reap all the benefits mentioned
above.
800-Calorie Diet Plan – What It Looks Like

Day 1
WHAT TO EAT MEALS
Early Morning (7:30 – 8:00 a.m.) 2 teaspoons fenugreek seeds soaked in a cup of water
Breakfast (8:45 – 9:15 a.m.) Options
● Oatmeal with ½ apple, blueberries, and 4 almonds

● 2 boiled egg whites + 1 cup milk + ½ cup papaya
Lunch (12:00 – 12:30 p.m.) Options

● 1 cup chicken clear soup
● 1 cup sauteed veggies
Evening Snack (4:00 p.m.) 1 cup green tea

Dinner (7:00 p.m.) Options
● 3 oz baked salmon and 1 cup blacked or boiled veggie

● 1 cup baked black beans and sauteed veggies
Why This Works

Fenugreek seed water is great for increasing insulin sensitivity and reducing the
risk of type 2 diabetes (12). It is also very effective for weight loss. Have a
substantial breakfast that contains dietary fiber, protein, and complex carbs. Keep
the lunch as light as possible and nutritious. Green tea has no calories and is a
good source of antioxidants that will help flush out toxins from the body. Have a
delicious dinner that is nutritious but low in calories.
Day 2
MEALS WHAT TO EAT
Early Morning (7:30 – 8:00 a.m.) 2 teaspoons fenugreek seeds soaked in a cup of water

● Kale and pomegranate smoothie + 2 almonds
● 1 cup vegetable quinoa

● 2 lettuce wraps with cucumber, tomato, and tofu
● Tuna salad with olive oil and lime juice dressing
Evening Snack (4:00 p.m.) Green tea or grapefruit juice
● 1 baked bell pepper stuffed with chickpea
● 3 oz grilled chicken breast with 1 cup baked veggies
Why This Works

Continue drinking fenugreek soaked water to sensitize your cells to insulin. Kale,
pomegranate, and quinoa are loaded with vitamins, minerals, and dietary fiber.
Therefore, you will not feel hungry for at least 2 hours. Almonds are great sources
of healthy fats that reduce inflammation and maintain cellular health. A light yet
nutritious lunch will keep you active as you will not feel weighed down. Green tea
and grapefruit have weight loss-aiding properties (13), (14). Have a tasty and filling
dinner that contains a good amount of protein.
Day 3
MEALS WHAT TO EAT
Early Morning (7:30 – 8:00 a.m.) 1 cup warm water with lime juice and honey

● 1 boiled egg + 1 cup fat-free milk + ½ apple
● Apple, almond milk, and chia seed smoothie
● 1 cup mushroom clear soup
● 2 oz smoked ground turkey with blanched spinach and fresh tom
Evening Snack (4:00 p.m.) Green tea
● 1 cup squash soup

● Asian style sautéed chicken and veggies
Why This Works

Lime is rich in vitamin C, and honey is loaded with antibacterial properties. Have a
substantial breakfast before heading out. Explore healthy and nutritious lunch and
dinner options on the third day. It will help you cut down on calories and keep your
hunger pangs at bay. Green tea should be your go-to drink on this day.
Tip: Stay hydrated all the three days. Drink water, green tea, or coconut water if
you feel hungry.
Continue being on this 3-day 800 calorie diet for a month. On the non-diet days,
you must get your body moving to expend the calories. Here’s an exercise plan
you may follow.
800-Calorie Diet Workout Plan

You must stay active on the days you are NOT on the 800-calorie diet. It will also
prevent you from stopping losing weight. Here’s what you may do.
Neck rotations – 1 set of 10 reps

Shoulder rotations – 1 set of 10 reps
Arm circles – 1 set of 10 reps
Wrist rotations – 1 set of 10 reps
Waist rotations – 1 set of 10 reps
Ankle rotation – 1 set of 10 reps
Spot jogging – 3-7 minutes
Mountain climbers – 1 set of 10 reps
Jumping jacks – 1 set of 10 reps
Scissor kicks – 1 set of 10 reps
Horizontal out kicks – 1 set of 10 reps
Squats – 1 set of 10 reps
Jump squats – 1 set of 10 reps
Burpees – 1 set of 10 reps
Crunches – 1 set of 10 reps
Jumping forward lunges – 1 set of 10 reps
Pushups – 1 set of 10 reps
Plank – 2 sets of 20 seconds hold
Yoga for weight loss
Meditation
How will you feel at the end of one month? Let’s find out below:
How Will You Feel After 1 Month?

After being on a 3-day a week 800-calorie diet for a month, you will lose weight,
look slimmer, your metabolism will be faster, you will feel more energetic and
positive, and your stress levels will reduce.
Your new lifestyle will make you fall in love with healthier habits, and you will enjoy
being in a better place health-wise. You will be proud of yourself for taking the step
ahead and successfully completing one month of the 800-calorie diet. But before
you start being on the 800 calorie diet, you must know about its safety.
Is The 800-Calorie Diet Safe?

Yes, a very low-calorie diet is safe (15). But there is the possibility of going wrong
if you misuse or abuse it.
Women require 2000 calories per day to maintain their weight and physiological
functions. To lose weight, women need to consume only about 1500 (or less)
calories per day (16). But if you are overweight or obese, which may give rise to
life-threatening and debilitating diseases, going on a supervised VLCD is a smart
choice.
What if you do not have obesity, diabetes, and/or hypertension and want to use
this diet to lose a bit of flab? You must know that the 800-calorie diet is NOT for
people who want to lose a bit of flab. You can go for intermittent fasting or a 1200-
calorie diet plan instead!
Here’s a list of precautions that you should take if you go on the 800-calorie diet to
lose weight or improve your health.
800-Calorie Diet Precautions And Safety

Talk to your doctor or dietitian before starting this diet plan.
A sudden change in the diet affects the body in more ways than one. Do not
force it on the body, as poor calorie intake may result in fatigue and diarrhea.
Give your body some time to adjust to the diet.
Do not overdo it. It may be important and healthy to lose a few pounds, but
take breaks between weeks. Following VLCDs continuously may result in
long-term problems in the kidney, liver, and heart functions.
You may feel nauseous and weak. Inform your doctor immediately.
Do not follow this diet if you have hypoglycemia.
Do not follow this diet if you are pregnant or lactating.
Conclusion
An 800-calorie diet is good for weight loss and reversing or protecting from
lifestyle-related diseases. It has to be approved and supervised by doctors or a
registered dietitian to prevent possible side effects. Talk to your doctor today and
be on the 800-calorie diet to improve your health and life.
Expert’s Answers for Readers Questions
How long should you be on this diet?

Be on this 3-day per week 800-calorie diet for a month. You may continue being o
months.
Can I lose weight eating 800 calories a day?
Yes, you can lose weight eating 800 calories thrice a week. Do not follow this eve
will lead to weakness and compromised immunity. If you have a special occasion
you may try intermittent fasting.
How much weight will I lose on the 800 calorie diet?
You will lose up to 10 pounds (4.5 kgs) if you consume 800 calories and exercise
Make sure your doctor or nutritionist is aware of your diet pattern.

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800-Calorie Diet: VLCD For Weight Loss,

Diabetes, And High BP

800-Calorie Diet – What Is It?

800-Calorie Diet – What Is It?

3-Day 800-Calorie Diet Benefits

800-Calorie Diet Plan – What It Looks Like

WHAT TO EAT MEALS

Breakfast (8:45 – 9:15 a.m.) Options

● Oatmeal with ½ apple, blueberries, and 4 almonds

Lunch (12:00 – 12:30 p.m.) Options

● 1 cup sauteed veggies

Evening Snack (4:00 p.m.) 1 cup green tea

● 3 oz baked salmon and 1 cup blacked or boiled veggie

Why This Works

Breakfast (8:45 – 9:15 a.m.) Options

● 1 cup vegetable quinoa

Lunch (12:00 – 12:30 p.m.) Options

● Tuna salad with olive oil and lime juice dressing

Evening Snack (4:00 p.m.) Green tea or grapefruit juice

Dinner (7:00 p.m.) Options

● 1 baked bell pepper stuffed with chickpea

● 3 oz grilled chicken breast with 1 cup baked veggies

Why This Works

Breakfast (8:45 – 9:15 a.m.) Options

● Apple, almond milk, and chia seed smoothie

Lunch (12:00 – 12:30 p.m.) Options

● 1 cup mushroom clear soup

● 2 oz smoked ground turkey with blanched spinach and fresh tom

Evening Snack (4:00 p.m.) Green tea

Dinner (7:00 p.m.) Options

● 1 cup squash soup

Why This Works

800-Calorie Diet Workout Plan

Neck rotations – 1 set of 10 reps

How Will You Feel After 1 Month?

Is The 800-Calorie Diet Safe?

800-Calorie Diet Precautions And Safety

Expert’s Answers for Readers Questions

How long should you be on this diet?

Can I lose weight eating 800 calories a day?

How much weight will I lose on the 800 calorie diet?

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