Diet Plan For 800 Calories A Day


Diet plan for 800 calories a day does not sound enjoyable at all. But it is possible with certain high-protein foods and drinking lots of water. Am I right? The number of calories per day that you need to consume depends on your body weight and physical activity level. A person with a weight of 125 pounds and low physical activity can lower his or her daily calorie intake to 679.

Very low calorie diets

A very low calorie diet is a clinically supervised diet plan that involves eating about 800 calories a day or fewer. They are sometimes considered for obese and severely obese people who are managing diabetes, going to have surgery or preparing for fertility treatment.

The diet usually involves replacing normal food with low-calorie shakes, soups, bars, or porridge containing milk.

Very low calorie diets are for adults who are obese and severely obese, defined as having a BMI over 30 and 40, and need to quickly lose weight. They are not the first option to manage obesity and should not be routinely used.

Very low calorie diets should only be followed under medical supervision for a maximum of 12 weeks. Do not follow a very low calorie diet unless a GP has suggested it to you.

Very low calorie diets are hard to follow

Very low calorie diets are less likely to be nutritionally complete as they provide far fewer calories than needed to maintain a healthy weight. The recommended daily calories are 2,500 for men and 2,000 for women.

It is not an easy diet to follow. Side effects can include:

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

While very low calorie diets can lead to short term weight loss, it is likely that the weight will come back on after the diet ends.

Very low calorie diets are not a long-term weight management strategy and should only be used as part of a wider plan.

Very low calorie diets are not suitable for most people

See a GP if you think a very low calorie diet may benefit you.

Very low calorie diets are not suitable if you are:

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

If a GP thinks a very low calorie diet might benefit you they should make sure:

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

Very low calorie diets are the most restrictive form of dieting, severely reducing calorie intake, so medical supervision is important.

What is the Fast 800 Diet?

The Fast 800 diet involves cutting your calories intake to 800 a day for the first couple of weeks. You then progress to 5:2 stage – where you’re only required to eat this number of calories for two days a week, while following a sensible diet on the other five days.

Stage 1

Involves sticking to 800 calories a day for at least two weeks. This should induce mild ketosis (much like the keto diet), which is associated with fat burning.

Stage 2

The new 5:2. When you’re nearing your weight-loss target, eat 800 calories on two days of the week and on the others, follow a Mediterranean diet, exercising portion control.

During this period of the diet, it’s advised you enjoy fewer processed and more home-cooked foods, with plenty of vegetables and fruit as well as whole grains, beans, lentils, extra fibre, lots of nuts and plenty of full-fat dairy and oily fish. Sugar should be reduced or avoided, starchy carbs, like white bread and white pasta, are gone, and 45-60g of good-quality protein should be consumed daily.

Why is this stage important?

On your two fast days, your body will enter a state of ketosis just as it would if you undertook a rapid weight loss plan. With the new 5:2, you will lose fat and achieve a better response to insulin which will in turn, make it easier for you to keep portion sizes regular during the week.

The new 5:2 also gives those on the plan the chance to experience other fasting benefits, such as apoptosis (clearing out of old or damaged cells), tissue regeneration, reduced risk of cancer, increased metabolic rate and decreased inflammation.

Dr Mosley says, “The Mediterranean diet is the healthiest diet on the planet. There is this perception that Italian food is predominantly pasta and pizza, but this is not true. It’s actually packed with fruit, vegetables, nuts, olive oil and fish – all of which are good for you and have been proven to help prevent dementia, strokes, cardiovascular disease, heart disease and has even in some cases, been known to reverse type 2 diabetes.”

The main components of the Mediterranean Diet are…

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

By following the Mediterranean Diet at this stage of the Fast800, you can keep on track and stay healthy.

Stage 3

You’ve hit your goal, so maintenance is key. Continue the Med-style approach, throwing in the odd fast day as and when, eating a low-sugar diet(opens in new tab) and moderately low amounts of starchy carbs.

800 calorie meal plan

Below you will find everything you need for an 800 calorie meal plan when you’re on the diet. Below are our favourite recipes for breakfast, lunch and dinner for the Fast 800 diet. Who said dieting doesn’t mean eating delicious food?

Fast 800 Diet recipes

The recipes below are all fasting ones, but follow the suggested changes to make them into meals suitable for non-fasting days.

These are featured in The Fast 800 Recipe Book, written by Dr Clare Bailey and Justine Pattison, which is a fabulous companion cookbook to Michael Mosley’s bestselling The Fast 800. The recipe book includes more than 130 delicious, low-carb, Mediterranean-style recipes offering multiple options for both 800-calorie days and the new 5:2.

Fast 800 Diet recipes for breakfast

Spiced breakfast plums (233 cals, serves 2)

1. Put 4 plums, halved and stoned, in a saucepan. Add 2x 10-12cm orange zest strips and 100ml fresh orange juice, 150ml water and ¼tsp ground cinnamon. Stir gently.

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

3. Divide the spiced plums between two bowls, along with 100g full-fat Greek yogurt and 15g toasted flaked almonds. This can be served warm or cold.

NOT FASTING? Add extra toasted flaked almonds.

TOP TIP: This dish works as a dessert too!

Pear and cinnamon porridge (267 cals, serves 1)

1. Place 30g jumbo oats, ½ pear, cored and chopped, and ¼tsp ground cinnamon into a small non-stick saucepan. Pour in 75ml full-fat milk and 120ml water and cook over a low-medium heat for 5-6 mins, stirring constantly.

2. Pour into a deep bowl and scatter with 5g flaked almonds to serve.

NOT FASTING? Increase the portion size

Poached eggs with mushrooms and spinach (241 cals, serves 1)

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

2. Break 2 medium eggs into a cup, then carefully tip one at a time into pan. Cook over a very low heat, with the water hardly bubbling, for 3 mins, or until the whites are set but the yolks remain runny.

3. While poaching the eggs, melt 5g butter in a medium non-stick frying pan over a medium heat and stir-fry 75g small chestnut mushrooms for 2-3 mins.

4. Add 50g spinach and toss with the mushrooms until just wilted. Season with a pinch of sea salt and black pepper.

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

NOT FASTING? Serve on top of a slice of wholegrain toast.

Other options include avocado, ricotta and mushrooms (with or without toast) – delicious!

Fast 800 Diet recipes for lunch

Curried chicken and lentil soup (223 cals, serves 4)

1. Heat 1tbsp extra virgin olive oil in a large non-stick saucepan, add 1 onion, peeled and finely chopped, and 1 pepper, deseeded and cut into chunks, and gently fry for 5 mins. Stir in 2tbsp curry powder and cook for a few seconds more, stirring constantly.

2. Add 1 x 400g can chopped tomatoes and bring to the boil. Cook for 2 mins, stirring constantly, then crumble over 1 chicken stock cube and add 1 litre water.

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

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

5. Adjust seasoning to taste and serve with lemon wedges for squeezing over.

NOT FASTING? Top with 2tbsp of toasted flaked almonds and 1tbspof full-fat Greek yogurt.

Edamame and tuna salad (408 cals, serves 2)

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

2. Place the beans, 2 spring onions, trimmed and thinly sliced, 1 x 110g no-drain tinned tuna(opens in new tab) and 15g parsley in a bowl and use a fork to flake the tuna. Drizzle 1½tbsp cider vinegar and 3tbsp olive oil over salad, season with salt and pepper and toss together well.

3. Just before serving, add 2 large handfuls of rocket and toss lightly.

NOT FASTING? Increase the portion size.

Asparagus, pea and mint frittata muffins (154 cals per muffin, serves 6)

1. Preheat the oven to 200C/fan 180C/Gas 6 and generously oil a deep, six-hole muffin tin. Cut six roughly 10cm square pieces of non-stick baking paper and use to line the tins, leaving the excess paper peeking over the sides.

2. Third-fill a large pan with water and bring to the boil. Add 150g asparagus, trimmed and cut into 2-3cm pieces, and cook for 4 mins. Add 100g frozen peas and cook for 1 min more. Drain the vegetables and tip into a large bowl with 4 spring onions, trimmed and thinly sliced, and 3-4tbsp chopped fresh mint.

3. Beat 6 large eggs in a separate bowl with a good pinch of salt and pepper.

4. Divide the vegetables between six muffin cases and top with 65g feta chunks.

5. Pour the egg over the vegetables, then bake in the oven for about 20 mins.

NOT FASTING? Increase the portion size.

Speedy pizza

221 cals l Serves 2

1. Preheat grill to medium-hot setting. For the pizza topping, tip ½ a 400g can of chopped tomatoes into a sieve and shake to remove any excess juice.

2. Transfer the tomato pulp to bowl and stir in 1tbsp tomato purée and ½tsp dried oregano. Season with salt and pepper.

3. Lightly toast 1 wholemeal pitta bread, place on a board and carefully cut in half horizontally with a bread knife. Separate the two pieces, place on a baking tray, cut side down.

4. Spread the pitta halves with tomato sauce and top with 2 roasted red peppers from a jar, drained and sliced, and 2 chestnut mushrooms, very finely sliced. Sprinkle with 35g grated mozzarella, drizzle with 1tbsp olive oil and place under the grill for 4-5 mins.

800-Calorie Diet Plan – What It Looks Like 

Day 1 

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 veggies●             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. 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 

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●             Kale and pomegranate smoothie + 2 almonds●             1 cup vegetable quinoa
Lunch (12:00 – 12:30 p.m.)Options●             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
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

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. Have a tasty and filling dinner that contains a good amount of protein.

Day 3 

Early Morning (7:30 – 8:00 a.m.)1 cup warm water with lime juice and honey
Breakfast (8:45 – 9:15 a.m.)Options●             1 boiled egg + 1 cup fat-free milk + ½ apple●             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 tomatoes
Evening Snack (4:00 p.m.)Green tea
Dinner (7:00 p.m.)Options●             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

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