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How Does 800 Calorie Diet Good for Weight Loss: All in One Powerful Menu

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Are you willing to get the best for your health and body? Here we are, an 800 calorie diet is a perfect way to achieve the best body shape and healthy mind. Switching your calorie count down to an 800 calorie diet a day might appear like a fantastic weight loss diet plan, but it is like anything that seems too good to be true. Unless you are under a doctor’s recommendation to ensure that you have a full complement of vital nutrients, you are simply starving yourself. This could lead to immediate concerns in the short term and lead to even more conscious issues in the long term.

The 800 calorie diet is one of the most well-known weight loss plans alongside regular diets such as the 5:2 diet and intermittent fasting. 

In this article, you will learn about an 800 calorie diet which includes an 800 calorie diet plan, its workout, all safety measures, and precautions before starting this 800 calorie diet, along with some side effects.

Must Read: 2500 Calorie Meal Plan

According to Dr. Michael Mosley, those who seriously follow the 800 calorie meal plan would lose up to 11 lbs in 2 weeks by restricting their consumption to 800 calories daily. It’s been commended, alongside the 16:8 diet, as one of the diets that function fast. . Some individuals also take on the diet as they can’t lose weight in other methods and have found fasting to be most efficient.

Dr. Michael Mosley states this diet plan: “Consuming well doesn’t just help you lose weight. Good food could boost your immune system, provide energy, and even affect your mood.” 

Table of Contents

What Is the Fast 800 Diet?

The Fast 800 diet restricts your calorie consumption to 800 daily for the first couple of weeks. You, at that time, progress to the 5:2 stage, where you only need to consume this amount of calories for two days a week while being on a reliable diet on the other five days.

Stage 1

Consist of sticking to 800 calories a day for at least two weeks. This must induce mild ketosis (like the keto diet), which is linked with burning fat.

Must Read: 500 Calorie Diet

Stage 2

The new 5:2. When you’re approaching your weight-loss goal, consume 800 calories on two days of the week, and the others, follow a Mediterranean diet.

During this diet stage, you should enjoy fewer refined and more home-cooked foods, with lots of veggies and fruit and whole grains, beans, lentils, extra fiber, nuts, and a good amount of full-fat dairy and oily fish. Sugar must be decreased or avoided, starchy carbs, such as white bread and white pasta, are gone, and 45-60g of good-quality protein must be taken daily.

Why Is This Stage Significant?

On your two short days, your body would enter a state of ketosis just as it would if you undergo a quick weight loss plan. With the new 5:2, you would lose fat and get a better response to insulin which will successively make it easier for you to keep segment sizes regular through the week.

The new 5:2 also allows those on the plan to experience other fasting benefits, like apoptosis (cleaning out of old or damaged cells), tissue regeneration, decreased risk of cancer, enhanced metabolic rate, and reduced inflammation.

Dr. Mosley states, “The Mediterranean diet is the best on the planet. There is this thinking that Italian food is primarily pasta and pizza, but this is not true. It’s loaded with fruit, veggies, nuts, olive oil, and fish – all of which are great for you and have been highlighted to help avoid dementia, strokes, cardiovascular disease, and heart disease and has even been termed in some scenarios to reverse type 2 diabetes.”

The main ingredients of the Mediterranean Diet are:

  • Daily intake of vegetables, fruits, whole grains, and healthy fats.
  • Weekly consumption of fish, poultry, beans, and eggs.
  • Moderate segments of dairy products.
  • Limited consumption of red meat.

By being on the Mediterranean Diet at this phase of the Fast800, you could keep on track and stay healthy.

Stage 3

You’ve hit your target, so maintenance is vital. Continue the Med-style method, tossing in the odd fast day when consuming a low sugar diet and moderately low quantity of starchy carbs.

The Very Fast 800: What Is It?

The quick weight loss stage involves consuming 800 calories a day. While limiting calories, the key to feeling satisfied is to eat a moderately low-carb Mediterranean-style diet, high in protein, fiber, and healthy fats.

If this method is correct for you, we suggest that you stay on this phase for a minimum of 2 weeks, though you could follow the plan for up to 12 weeks, relying on your goals and how much weight you have to shed.

Who Is It For?

Significant research has highlighted that being on an 800 calorie a day diet is much more efficient than going “slow and steady”. A quick weight loss plan, with a typical weight loss of around 10kg in 12 weeks, is an approved way to reverse and avoid type two diabetes.

The 800 calorie meal is an intensive weight-loss method; it is not suitable for everyone. As with any diet, you must consult your doctor or healthcare professional before starting the 800-calorie diet. Alternatively, some people begin with The New 5:2 or The Way of Life for slow weight loss or to improve overall health.

How It Works

1. Burning Fat by Flipping the Metabolic Switch

We all utilize two different forms of fuel to work: glucose and fat. If you consume and snack daily throughout the day, your body acquires a continual origin of glucose from food to ignite your muscles. Any additional (if you consume more calories than you burn off through exercise) is then deposited as fat. Although, when you spend some time fasting and reducing your consumption of carbs, the glucose temporarily goes out, and your body has to switch to receiving fat from your fat deposits to burn as fuel. Scientists termed this fuel transfer ‘flipping the metabolic switch.

2. Improving Insulin Resistance by Giving up Snacking

High sugar levels (from sweet, carbs meals) regularly in your blood destroys your arteries and nerves. Sugar in high amounts is toxic to the cells.  

Insulin’s function is to regulate your blood glucose levels after you have taken food. In a state of health, it releases the sugar from your food into muscle cells to be burnt as fuel. If you are “insulin resistant”, your muscles would find it tough to absorb this energy. Instead, it gets deposited in your fat cells.

The problem is that your body still requires fuel, so you continue to feel hungry and go out for snacks. When insulin resistant, many calories you absorb get redirected into your fat cells. You put on weight and remain hungry.

Deficient-calorie diets are hard to follow

Deficient calorie diets are less likely to be nutritionally absolute as they give far fewer calories than required to maintain a healthy weight. The suggested daily calories are 2,500 for men and 2,000 for women.

It is not a very easy diet to follow. Side effects are the following:

  • feeling hungry
  • feeling low on energy
  • a dry mouth
  • constipation or diarrhea
  • headaches
  • dizziness
  • cramps
  • hair thinning

While deficient calorie diets could cause short-term weight loss, it is probably that the weight would come back on after the diet is finished.

Deficient calorie diets are not a long-term weight maintenance strategy and must only be utilized as a part of a more comprehensive plan.

Deficient-calorie diets are not suitable for most people. Deficient calorie diets are not advisable if you are:

  • under 18
  • pregnant
  • breastfeeding
  • have had an eating disorder

If a GP thinks a deficient calorie diet could benefit you, they must make sure:

  • the diet is nutritionally fulfilled
  • the diet is followed for a maximum of 12 weeks (continuously or intermittently)
  • you are provided ongoing support after the diet

Deficient calorie diets are the most limited form of dieting, severely decreasing calorie consumption, so medical supervision is significant.

800 Calorie Diet
800 Calorie Diet AideFit

800 Calorie Diet Benefits

  • Helps weight loss – Kick-starts metabolism and fat mobilization decrease the hazard of metabolic syndrome in people with obesity.
  • Decreases the risk of diseases – Weight loss aid reset normal biological functions and hormone actions. A recommended 800-calorie diet helps decrease the risk of type 2 diabetes, hypertension, heart problems, digestive issues, and infertility.
  • Improves energy levels – Following a low-calorie diet for a few days, preventing unhealthy food, and living a healthy lifestyle improves your energy levels and makes you dynamic.
  • Decreasing inflammation – Healthy, calorie-restricted consumption for a few days a week helps decrease inflammation. This, consequently, decreases the chances of inflammation-persuaded obesity.
  • Decreases sleep apnea – Following a very low-calorie diet helps reduce weight. This, in turn, decreases sleep apnea.

Follow a sample 800 calorie meal plan to gain all the advantages mentioned below.

800 Calorie Diet Plan

Day Early Morning (7:30 – 8:00 a.m.) Breakfast (8:45 – 9:15 a.m.) Lunch (12:00 – 12:30 p.m.) Evening Snack (4:00 p.m.) Dinner (7:00 p.m.)
1 Two teaspoons of fenugreek seeds soaked in a mug of water Options
● Oatmeal with half apple, blueberries, and four almonds
● Two boiled egg whites + one cup milk + half cup papaya
● One cup of clear chicken soup
● One cup of sauteed veggies
One cup of green tea Options
● Three oz baked salmon and 1 cup blacked or boiled veggies
● One cup of baked black beans and sauteed veggies
2 Two teaspoons of fenugreek seeds soaked in a mug of water Options
● Kale and pomegranate smoothie + two almonds
● One cup of vegetable quinoa
● Two lettuce wraps with cucumber, tomato, and tofu
● Tuna salad with olive oil and lime juice dressing
Green tea or grapefruit juice Options
● 1 baked bell pepper stuffed with chickpea
● 3 oz grilled chicken breast with 1 cup baked veggies
3 One cup of lukewarm water with lime juice and honey Options
● One boiled egg + One cup of fat-free milk + half apple
● Almond milk, apple, and chia seed smoothie
● One cup of mushroom clear soup
● Two oz smoked ground turkey with blanched spinach and fresh tomatoes
Green tea Options
● 1 cup squash soup
● Asian style sautéed chicken and veggies
4 Two teaspoons of fenugreek seeds soaked in a mug of water Options
● Pancake with half banana, blueberries, and four almonds
● Two boiled egg whites + one cup milk + half cup papaya
● One cup of clear lentil soup
● One cup of sauteed veggies
One cup of black coffee Options
● Three oz baked chicken and 1 cup blacked or boiled veggies
● One cup of baked black beans and sauteed veggies
5 One cup of lukewarm water with lime juice and honey Options
● Kale and pomegranate smoothie + two almonds
● One cup of vegetable quinoa
● One cup of clear lentil soup
● One cup of sauteed veggies
One cup of green tea or lemon tree Options
● One cup of baked black beans and 1 cup of blacked or boiled veggies
● Three oz of baked salmon and sauteed veggies
6 Two teaspoons of fenugreek seeds soaked in a mug of water Options
● Pancake with half banana, blueberries, and four almonds
● Two boiled egg whites + one cup milk + half cup papaya
● One cup of clear chicken soup
● One cup of sauteed veggies
One cup of black coffee Options
● Three oz baked chicken and 1 cup blacked or boiled veggies
● One cup of baked black grams and sauteed veggies
7 One cup of lukewarm water with lime juice and honey Options
● Kale and pomegranate smoothie + two almonds
● One cup of vegetable quinoa
● One cup of clear lentil soup
● One cup of sauteed veggies
One cup of green tea or lemon tree Options
● One cup of baked black beans and 1 cup of blacked or boiled veggies
● Three oz of baked salmon and sauteed veggies
800 Calorie Diet Plan

Along with the diet, stay hydrated all seven days of the week. Have water, green tea, or coconut water if you feel starving. Try to follow this 7-day 800 calorie diet for a month. On the non-diet days, you should get your body moving to expend the calories. 

Here’s an exercise plan you could follow.

800 Calorie Diet Workout Plan

You should stay active when you are NOT on the 800 calorie diet. It would also prevent you from losing weight. Here’s what you could do.

  • Neck rotations – one set of 10 reps
  • Shoulder rotations – one set of 10 reps
  • Arm circles – one set of 10 reps
  • Wrist rotations – one set of 10 reps
  • Waist rotations – one set of 10 reps
  • Ankle rotation – one set of 10 reps
  • Spot jogging – 3-7 minutes
  • Mountain climbers – one set of 10 reps
  • Jumping jacks – one set of 10 reps
  • Scissor kicks – one set of 10 reps
  • Horizontal out kicks – one set of 10 reps
  • Squats – one set of 10 reps
  • Jump squats – one set of 10 reps
  • Burpees – one set of 10 reps
  • Crunches – one set of 10 reps
  • Jumping forward lunges – one set of 10 reps
  • Push Ups – one set of 10 reps
  • Plank – two sets of 20 seconds
  • Yoga for weight loss
  • Meditation

How Will You Feel After One Month?

After being on a week 800 calorie diet for a month, you would lose weight, look slimmer, your metabolism would be faster, you would feel more energetic and positive, and your stress levels would decrease.

Your new lifestyle would make you fall in love with healthier habits, and you would enjoy being in a better place health-wise. You would be proud of yourself for taking the step forward and accomplishing one month of the 800 calorie diet. But before you begin being on the 800 calorie diet, you must understand its safety.

Is the 800 Calorie Diet Safe?

Yes, a very low-calorie diet is safe. But there is the chance of going wrong if you misuse it. Women need 2000 calories per day to regulate their weight and physiological functions. To lose weight, women must eat only about 1500 (or less) calories daily. But if one is overweight or obese, which could give rise to life-threatening and debilitating diseases, going on a supervised VLCD is an excellent choice.

What if you do not possess obesity, diabetes, and/or hypertension and wish to use this diet to lose a bit of fat? You must understand that the 800 calorie diet is not for individuals who wish to lose a bit of fat. You could opt for intermittent fasting or a 1200 calorie diet plan instead.

Here’s a row of precautions you must take if you proceed on the 800 calorie diet to shed weight or improve your health.

800 Calorie Diet Precautions and Safety

  • Consult your doctor or dietitian before initiating this diet plan.
  • A sudden variation in the diet impacts the body in more ways than one. Do not empower it on the body, as poor calorie consumption may lead to fatigue and diarrhea. Allow your body some time to be comfortable with the diet.
  • Do not overdo it – It could be significant and healthy to shed a few pounds but have breaks between weeks. Being on a VLCDs continuously could result in long-term issues in the kidney, liver, and heart functions.
  • You could feel nauseous and weak. Consult your doctor immediately.
  • Do not follow this diet if you possess hypoglycemia.
  • Do not follow this diet if one is pregnant or lactating.

The 800 calorie diet is a very low-calorie (VCLD) that focuses on drastically cutting down your calorie consumption from the usual 2,000 calories daily. It includes a breakfast loaded with protein, fiber, and complex carbs followed by a light lunch and a nutritious yet low-calorie dinner. 

It also suggests drinking fenugreek-soaked water and green tea for their weight loss impacts. Following this diet seven days, a week may increase your metabolism and help manage type-2 diabetes, hypertension, and obesity. Although, do not overdo this diet and talk to your doctor before beginning it.

800 Calorie Meal Plan

When you’re on a diet, you will find everything you require for an 800 calorie meal plan. Here are some of our favorite breakfast, lunch, and dinner recipes for the 800 calorie diet. Who said dieting doesn’t mean eating tasty food?

Fast 800 Calorie Diet Recipes

The recipes here are all fasting, but follow the recommended changes to make them into meals good for non-fasting days.

These are highlighted in The Fast 800 Recipe Book, author by Dr. Clare Bailey and Justine Pattison, which is a fantastic companion cookbook to Michael Mosley’s bestselling The Fast 800. The recipe book comprises more than 130 delicious, low-carb, Mediterranean-style recipes providing multiple options for 800 calories a day and the new 5:2.

Fast 800 Calorie Diet Recipes for Breakfast

Must Read: 800 Calorie Breakfast

1. Spiced Breakfast Plums (233 Cals, Serves 2)

1. Cut four plums, halved and stoned, in a saucepan. Put 2x 10-12cm orange zest strips and 100ml of fresh orange juice, 150ml water, and ¼tsp ground cinnamon. Stir gently.

2. Present liquid to a simmer, cover with a lid, decrease the heat to low, and cook for 10-15 mins.

3. Fragment the spiced plums between two bowls, 100g full-fat of Greek yogurt, and 15g of toasted flaked almonds. This could be served warm or cold.

Put extra toasted flaked almonds. This meal acts as a dessert too.

2. Cinnamon Pear Porridge (267 Cals, Serves 1)

1. Put 30g of jumbo oats, half pear, cored and chopped, and quarter tsp ground cinnamon into a small non-stick saucepan. Put in 75ml full-fat milk and 120ml water and cook over low-medium heat for 5-6 mins, stirring constantly.

2. Place into a deep bowl and spread with 5g flaked almonds to serve.

3. Poached Eggs With Spinach and Mushrooms (241 Cals, Serves 1)

1. Third-fill a saucepan with water and put it to a gentle simmer.

2. Break two medium eggs into a bowl, then carefully tip one at a time into the pan. Cook over low heat, with the water bubbling, for three mins, or until the whites are ready, but the yolks remain runny.

3. While poaching the eggs, melt 5g butter in a medium non-stick frying pan over medium heat and stir-fry 75g of small mushrooms for two to three mins.

4. Put 50g spinach and place with the mushrooms until just wilted. Top with a pinch of table salt and black pepper.

5. Place the mushrooms and spinach on a plate. Drain the eggs with a spoon and place them on top. Serve with more ground black pepper.

Place it on top of a slice of wholegrain toast. Other options contain avocado, ricotta, and mushrooms (with or without toast).

Fast 800 Diet Recipes for Lunch

1. Curried Chicken With Lentil Soup (223 Cals, Serves 4)

1. Heat one tbsp extra virgin olive oil in a large non-stick saucepan, add one onion, peeled and finely chopped, and one pepper, deseeded and cut into chunks, and gently fry for five mins. Stir in two tbsp curry powder and cook for a few seconds more, stirring constantly.

2. Put 1 x 400g can of chopped tomatoes and bring to a boil. Cook for two mins, stirring constantly, then fragment over one chicken stock cube and add 1 liter of water.

3. Rinse 50g of dried red split lentils and put them in the pan. Stir in 225g of frozen spinach and bring to a simmer. Season well with salt and pepper. Cook for 10 mins, stirring often.

4. Add 200g cooked chicken pieces and cook for 8-10 mins. You could add extra water if required.

5. Allow seasoning to taste and serve with lemon wedges for squeezing over.Top with two tbsp of toasted flaked almonds and one tbsp of full-fat Greek yogurt.

2. Edamame With Tuna Salad (408 Cals, Serves 2)

1. Put 200g frozen edamame beans into a heatproof bowl and cover with just-boiled water from a kettle. Stir and leave for one min to keep the beans from defrosting. Drain and rinse under cold water.

2. Put the beans, two spring onions, trimmed and thinly sliced, 1 x 110g no-drain tinned tuna, and 15 g of parsley in a bowl, and use a fork to shave the tuna. Drizzle 1½tbsp cider vinegar and three tbsp of olive oil over the salad, season with salt and pepper, and roll together well.

3. Add two large handfuls of rockets before serving and toss lightly.

3. Asparagus, Mint, and Pea Frittata Muffins (154 Cals per Muffin, Serves 6)

1. Preheat the oven to 200C/fan 180C/Gas six, and carefully oil a deep, six-hole muffin tin. Cut six roughly 10cm square pieces of non-stick baking paper and line the tins, keeping the extra paper from the sides.

2. Third-fill a large pan with water and bring to a boil. Put 150g asparagus, trimmed and cut into 2-3cm pieces, and cook for four mins. Put 100g frozen peas and cook for one minute more. Drain the vegetables into a large bowl with four spring onions, trimmed and thinly sliced, and three to four tbsp chopped fresh mint.

3. Beat six large eggs in a separate bowl with a good pinch of salt and pepper.

4. Fragment the veggies between six muffin cases and dress with 65g of feta chunks.

5. Put the egg over the veggies, then bake in the oven for about 20 mins.

Fast 800 Calorie Diet Snack Recipe

1. Almond Raisin Chocolate Pennies (38 Cals per Penny, Makes 20)

1. Cover a baking tray with non-stick baking paper.

2. Break 100g of plain dark chocolate into squares and put it in a bowl over a pan of gently simmering water. Ensure the base of the bowl isn’t contacting the water. Allow it to melt for five mins, stirring occasionally. Heat in a microwave on high for one to two mins.

3. Carefully exclude the hot bowl from the pan; using a teaspoon, put individual spoonfuls of melted chocolate onto the tray and place well apart.

4. Spread 25g flaked almonds and 25g raisins on top of the melted chocolate. Allow it to sit for 2-3 hours.

5. Keep it in an airtight container and store it for up to a week in a cool place.

Fast 800 Calorie Diet Recipes for Dinner

1. Sausages With Onion and Cauliflower Mash (367 Cals, Serves 4)

1. For the cauliflower mash, fill a medium pan halfway with water and bring to a boil. Add one medium cauliflower, trimmed and cut into small florets and return to the boil. Cook for 15-20 mins or until soft. Drain, then return to the pan. Add one tbsp olive oil, a couple of pinch of salt, and a good amount of ground black pepper. Blend in a food processor until smooth. Keep warm over low heat, stirring sometimes.

2. In between, heat two tbsp of olive oil in a large non-stick frying pan and gently fry twelve chipolata sausages for five mins, turning regularly. Add one onion, peeled and thinly sliced, and cook for ten minutes.

3. Stir in 300ml hot chicken or pork and two tbsp low-sugar tomato ketchup and simmer. Mix two tsp cornflour with one tbsp cold water in a small bowl and stir into the pan. Top up with pepper and simmer for one to two mins. Adjust the seasoning to taste.

4. Fragment the cauliflower mash between four warmed plates and season with the sausages and gravy.

This 800 calorie diet plan is a calorie-controlled diet. People’s results will differ. If you are an adolescent, pregnant, breastfeeding, have medical concerns, or are unsure, then consult your weight-loss goals with your doctor or dietician.


The 800 calorie diet needs to follow a fasting method of 800 quality calories daily for a minimum of two and twelve weeks. You’re allowed to include time-restricted eating (TRE), exercise, and mindfulness to yield the benefits of The Fast 800 lifestyle. 

Our low-carbohydrate, Mediterranean-style meal plans are balanced for variety, nutrition, calories, protein, and taste, planned to keep you fuller for a long time to make this stage easily achievable. The 800-calorie diet guides you through executing these into your lifestyle with educational content, videos, guided meditations, and a comprehensive exercise plan.

I suggest taking a multivitamin to safeguard your nutrition. The 800 calorie diet Multivitamins are specifically designed for overweight or obese people watching to boost levels of vital micronutrients while losing weight fast.

On days when cooking is impossible, 800 calorie Shakes give calorie-controlled convenience. Rich in protein, fiber, and healthy fats, shakes are lower in sugar and form from all-natural components. They are planned with the principles of a Mediterranean diet and fit in perfectly with the 800 calorie diet.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

People Also Ask (FAQs)

Question 1. How much weight do you lose on 800 calories a day?

Answer: On an 800 calorie diet plan, one could lose up to 11lb in two weeks.

Question 2. How long can you live on 800 calories a day?

Answer: The 800 calorie rapid weight loss stage is safe for most people for up to 12 weeks, as long as you stick to all recommendations like drinking plenty of water and using a multivitamin.

Question 3. Is eating 800 calories a day healthy?

Answer: No, eating as few as 800 calories daily could not give you the energy required for daily and regular physical activity, specifically if you eat the same foods daily.

Question 4. How quickly do you lose weight on a fast 800?

Answer: The Fast 800 could be followed for up to 12 weeks or until you attain a healthy BMI (whichever comes first); in just three short weeks, the average weight loss was 7kg, just over a stone.

Question 5. How did Kim Kardashian lose weight?

Answer: Kim Kardashian cut out so much sugar, a lot of junk food which she ate, and a lot of fried foods. She just completely changed her lifestyle to attain a fit body.

Question 6. How can I lose an lb a day?

Answer: You are required to burn 3500 calories daily to lose one pound daily, and you require anywhere between 2000 and 2500 calories daily if you are performing your routine activities.

Question 7. How do I speed up my metabolism?

Answer: One could speed up the metabolism by:
Eat plenty of protein at every meal
Drink more water
Do a high-intensity workout
Lift heavy things
Stand up more
Drink green tea or oolong tea
Eat spicy foods
Get a good night’s sleep

Question 8. Can you have coffee on the Fast 800?

Answer: No, you don’t have to drink coffee on the Fast 800.

Question 9. Can you exercise on a fast 800?

Answer: Yes, you can exercise on a fast 800.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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