Is 800 Calories Per Day Diet Menu Worth It?


A diet menu of 800 calories a day is a very large caloric restriction and most experts say it is not a good way to lose weight. While some people are more careful and cut fewer calories from daily consumption, others take risks and take more drastic actions, greatly reducing caloric intake.

Food programs such as the 800-calorie-a-day diet cut more than half of the daily caloric intake, if we take into account that a person consumes 2,000 calories daily.

Many people choose to eat an 800 calorie diet a day because they think it is one of the alternative strategies for not having to do intermittent fasting . They do not do well by doing intermittent fasting and decide to try to lower many calories from the diet for a few days a week.

But any caloric restriction like this should be done only with medical supervision and recommendation. Most doctors claim that a 1200 calorie diet is already a great daily calorie restriction for weight loss. Having an 800-calorie-a-day diet is not recommended by doctors.

Making severe caloric restrictions for a long time besides not being healthy, also does not give satisfactory results of definitive weight loss. Even for people who choose to eat a 1200 calorie diet a day, it is recommended to make a caloric variation (garbage day) in which you eat more calories for one to two days a week so that the body doesn’t get used to it and stops to burn fat.

To lose weight, it is necessary to spend more calories than the amount consumed. With an eye on this account, some people decide to bet on reducing their daily caloric intake to lose the extra pounds that bother them so much. But you have to be careful not to get too low and maintain a very nutritious diet

The calorie count limit for weight loss

First of all, you need to know that an 800-calorie-a-day diet poses health risks. If we consider that most people consume 2,000 calories per day, a 1200 calorie diet would be a big reduction, and there is no need to eat an 800 calorie diet per day.

When a person eats less than 1200 calories a day, the body still works, however, he feels tired, without energy and more hungry, which makes the diet difficult to be sustained.

As if that weren’t enough, an 800-calorie-a-day diet can bring other side effects like nausea, diarrhea and constipation. A low calorie food program can still slow down metabolism, which decreases the efficiency of calorie burning, and can cause just the opposite effect, which is weight gain.

In addition to losing weight, you need to keep in mind the need to lose weight healthily, following a nutritious and balanced diet. Especially because, what is the use of getting rid of excess pounds, but feeling weak and tired all the time, feeling sick, getting sick and even having to spend time in the hospital?

Importance of a Nutritionally Complete Diet

Losing weight is not just a matter of calories, but also of food composition. Therefore, even if you are doing a calorie reduction, you need to supply your body with nutrients and invest in foods that support it. This includes vitamins, minerals, proteins, carbohydrates, fats and fibers.

So, before following a calorie restricted diet a day, it is essential that you talk to your doctor and nutritionist to see if it is really recommended for you.

They will be able to help you with the choice of foods that offer the nutrients that your body needs to receive every day to function properly. Especially because it will be quite a challenge to gather food and put together menus that are not only low in calories, but also nutritious.

The more varied your daily menu is, the better. That is, try to put large amounts of non-caloric food to reach the total calories of the day. See this list of very low calorie foods to help you.

Another important point to highlight is not to follow a low calorie diet for a long time, unless there is a medical recommendation. Diets with drastic caloric reductions done for long periods can bring complications such as the loss of bones and muscles and problems in the functioning of the kidneys and liver.

Nutrients and Satiety

Any low calorie diet should prioritize the variety of foods and their caloric density. That is, you should choose foods that have lots of vitamins and minerals and also have high quality proteins, good carbohydrates and healthy fats. These are the micro and macronutrients important for the body to function well and you don’t go hungry

A wide variety of leafy vegetables (kale, lettuce, spinach, chard, watercress), less caloric fruits (like strawberries and berries) and other vegetables (like eggplant, cauliflower, zucchini and broccoli) are essential in this regard.

So, here’s the tip for not adopting this 800 calorie menu option as a diet, but something closer to 1200 with lots of low calorie foods but full of nutrients to have no unwanted health effects.

If you don’t add foods that make your stomach bulge, even though they are low in calories, you run the risk of being hungry during the day and even a little irritated. Thus, when you return to your usual diet, you run the risk of eating too much at once and ending up putting on weight, or even more than you lost weight.

It is also recommended to drink a lot of water. Water will help your body to function better and will also reduce hunger.

Daily calorie restricted diet menu

You already understand what happens to your body in calorie restriction and you already know that your diet must be very complete and varied. Even following a low-calorie diet, it is essential to seek to choose foods that provide the various nutrients that the body needs to survive. We will present some menu options for you to set up your diet.

Important exercise tip:

If you were thinking about eating an 800 calorie diet a day, consider dieting 1200 to 1500 calories and adding 30 to 40 minutes of exercise a day. This will make weight loss more effective and healthier. In practice, if we discount the additional caloric expenditure provided by exercise, your diet will have fewer calories than that. It is a healthier path.

Examples to Help You with the Diet Menu

Important note: Especially at lunch and dinner, consider adding more vegetables such as spinach, kale, cauliflower and broccoli as they have almost no calories and are very nutritionally rich. The few additional calories will hardly make a difference at the end of the day.

Below are several examples of calorie-laden meals to help you.

Note: You can choose as many meals as you want until you complete the calories for the day you want . These are just examples of calories. To have a personalized diet for your needs, talk to your nutritionist.

Example of food for breakfast and snack:

  • 1 well-cooked egg (78 calories);
  • 1 slice of whole wheat bread (80 calories);
  • ½ cup of zero fat milk (42 calories).
  • 1 cup of strawberries cut in half (49 calories);
  • 100 g of red raspberries (52 calories).
  • 1 small cup of low-fat yogurt (154 calories);
  • 1 cup of watermelon cut into cubes (46 calories).
  • 1 cup of light strawberry yogurt (55 calories);
  • ½ average apple (35 calories).

Example of food for lunch and dinner:

  • Green salad with ½ cup of grilled chicken (70 calories);
  • Light vegetable soup (15 calories);
  • 100 g of cooked sweet potato (114 calories).
  • 85 g of grilled chicken breast with 85 g of roasted sweet potatoes and ½ cup of steamed broccoli; (250 calories);
  • 1 small orange (50 calories).
  • Chicken sandwich (200 calories).
  • 1 tablespoon of cooked brown rice (25 calories);
  • 1 shell of lentils (70 calories);
  • 1 cup of carrot cut into strips (50 calories);
  • 100 g of grilled chicken fillet (165 calories).


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