The 800 calorie per day diet is an effective method for losing weight.

How many calories do you need to eat to lose weight?

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.

Grocery list

Diet 800, protein day

• Low-fat dairy products;
• Lean meats;
• Fish, seafood;
• Eggs;
• Low starch vegetables.

Diet 800, carbohydrate day

• Porridge;
• Vegetables fruits.
• Dinner should be protein-rich even on a carbohydrate day.

Diet 800 eliminates

• Fried, fatty meat, smoked meats;
• Canned food, semi-finished products;
• Flour;
• Sugar, salt.

Benefits of the 800 Calorie Diet 2021

The advantages of the diet are expressed in the following indicators:

1. The user loses weight quickly and without harm to health!
2. It is easy to maintain an 800 calorie diet, you do not feel severe hunger and there is no psychological discomfort.
3. The diet has no special contraindications, only during pregnancy, the presence of acute chronic diseases.

And due to the fact that the body contains a huge amount of carbohydrates, a person receives the energy he needs, while the menu is balanced and varied, so losing weight on an 800-calorie diet is a real pleasure!

Advantages of the technique

Benefits of the diet:

• a balanced diet with sufficient amounts of proteins, fats and carbohydrates;
• rapid weight loss;
• the presence of dairy products in the menu, which compensate for the lack of calcium;
• an abundance of fiber-rich vegetables and fruits that improve intestinal function;
• the presence in products of all the vitamins and nutrients necessary for the body, which eliminates the need to take dietary supplements.

Disadvantages of the diet include hunger and possible side effects.

800 calorie per day diet menu for 2021

The weight loss program includes the presence of proteins and carbohydrates in the required quantities for the smooth functioning of the whole body. The main requirement of the daily diet is that the calorie content of meals is no more than 800 calories, and the last meal should be only protein.

The number of calories should be divided into three meals, the most rational way to do this is:

• for breakfast – 250 calories;
• for lunch – 300 calories;
• for dinner – 250 calories.

To correctly calculate calories, you need to use a special table that lists all the products in this equivalent, record the data in a weight loss diary and write down your weight loss results every day!

What can you eat in 2021 to make the menu correspond to such data?

1. Breakfast - you can boil 2 eggs, eat half a grapefruit, drink a cup of tea without sugar with a minimum amount of honey. Another breakfast option is 100 g of low-fat cottage cheese, a spoonful of low-fat sour cream, coffee with milk.
2. Lunch should be hearty and healthy - a vegetable salad, seasoned with a spoonful of medium-fat sour cream, an omelet of 2 eggs, a cup of tea and 2 whole grain breads. The second option is a portion of chicken, stewed vegetables, soup without seasoning.
3. For dinner, you are allowed to eat a boiled piece of lean beef, a portion of vegetables without heat treatment, and a glass of low-fat milk. You can also eat a boiled egg, 100 g of low-fat cottage cheese, a glass of kefir with a spoon of sugar.

Boiled meat can be replaced with fish, and it is forbidden to eat potatoes from vegetables, bananas and grapes from fruits. Drinking should be plentiful - at least 2-2.5 liters per day (green tea, herbal infusions, dried fruit compotes, a cup of coffee per day with a small amount of milk, clean water).

This was a version of the protein menu; as for the carbohydrate menu, you can add to your daily diet:

• oatmeal cooked in water;
• grated apples;
• fruit salad;
• boiled or baked eggplants;
• crumbly buckwheat porridge.

Several times a week you can allow yourself to drink a glass of dry white wine, but only so as not to increase your appetite and not fall off your 800-calorie diet. The diet is low-calorie, and therefore you should definitely consult a doctor about its rationality!

Here is a diet menu for 800 calories a day, but you also need to remember about intense physical activity, which will be the finishing touch on the path to acquiring a beautiful and slender figure.

The essence and principles of the 800 kcal per day diet

The basic rule of the diet is to limit the amount of food consumed per day so that its energy value is no more than 800 kcal.

This creates a calorie deficit, which leads to rapid weight loss.

Other diet principles:

• three meals a day - 300 kcal for lunch, 250 for breakfast and dinner;
• drinking 2-2.5 liters of water per day;
• limiting the amount of salt and spices - they stimulate the appetite;
• alternating protein and carbohydrate days;
• refusal of “empty” calories: sweets, baked goods, alcoholic beverages;
• introducing a large amount of fiber and complex carbohydrates into the diet;
• setting a clear meal schedule.

Since such a dietary restriction is a strong burden on the body, it is recommended to follow the diet for no more than 10-14 days.

How many calories can you burn during sports activities?

1. An hour of intense swimming can burn 500 calories.
2. 60 minutes of intense running - 600 calories.
3. When walking fast - up to 400 calories.
4. During dance classes - 250 calories.
5. When doing yoga - 300 calories.
6. If you ride a bike, you can lose from 250 to 500 calories.

Of course, these are statistical data, and you need to focus on your health status and the efforts made, which will allow you to lose weight without harm to your health! The data error may vary within 100 Kcal.

Dish recipes

Leaf salad with sesame oil

For the recipe: lettuce – 100 g, sesame oil – half a tablespoon, tomatoes – one hundred grams. Wash and coarsely chop the lettuce leaves. Transfer to a dish, season with sesame oil, garnish with tomatoes cut into rings.

Bell pepper salad with apples

Ingredients: 100 g of bell pepper and apples, ten grams of parsley and sugar, salad - 20 g, low-fat sour cream - 40 g, onion - 40 g.

Finely chop the bell pepper, lettuce, green onions, parsley, and apples and place on a plate. Mix and season with sour cream and sugar.

Dutch apple salad

Required: half a kilogram of apples, onions - 200 g, olive oil - forty grams, half a lemon. Finely chop the apples and onions into half rings. Mix and season with olive oil and lemon juice.

Dream salad

You will need: honey leaves - 400 g, grated horseradish - one hundred grams, low-fat sour cream - four tablespoons. Rinse the leaves and place in boiling water for ten minutes. Next, dry and cut, add grated horseradish. Stir, season with sour cream. Place in a salad bowl.

Pepper salad with walnuts and sorrel

Ingredients: five sweet peppers, two hundred grams of sorrel, parsley - 2 tablespoons, peeled walnuts - three tablespoons. Dressing: olive oil - 2 tablespoons, kefir - two tablespoons, ground pepper. Chop the sorrel and pepper. Add dressing, stir. Sprinkle with nuts and herbs.

Effects of an 800 calorie per day diet

The final result will depend on many factors, how correctly you prepare your daily diet, the calories in it, and the effectiveness of physical activity.

In each case, the results will be different, but according to numerous reviews of those who have already lost weight on the 800-calorie diet, it should be noted that in a week you can lose 5 or more kilograms.

The most important thing is that the diet is balanced, does not harm the body, the kilograms that are lost during the period of the diet regime do not return if you gradually leave the diet and do not abuse high-calorie foods and dishes.

Valentina, 34 years old writes:

“After giving birth, I gained 10 kg, however, this is not so much if my height was not 155 cm. Therefore, losing weight was a lifeline for me in order to become slim and attractive.

After three weeks, following an 800-calorie diet, I lost 12 kg, which was more than expected; I didn’t even believe that I would succeed. Now I am the happiest in the world, and I wish the same for you!”

Olga, 25 years old.

“No matter how much weight I lost, the results were always disastrous, and the weight went away, but as soon as I returned to the usual menu, the kilograms returned again in even greater quantities.

The nutritionist advised me to reduce my diet to 800-1000 calories, and excellent success awaited me here - in 2 weeks I lost 8 kg, after which I began to eat as before, but spent fasting days and did not eat high-calorie foods in large quantities.

The weight has stabilized, now I can safely buy a dress in my size and not worry that in a few weeks it will be too small! Lose weight with health benefits and without compromising your wardrobe!”

Contraindications to the diet

Eating at 800 kcal is not recommended for the following body conditions:

• any chronic diseases;
• metabolic disorders;
• gastrointestinal diseases;
• anorexia;
• anemia;
• hypotension;
• mental disorders;
• hormonal disorders;
• pregnancy and lactation;
• liver, kidney, heart failure;

An 800 kcal diet is not suitable for girls under 18 years of age. In addition, the diet should be abandoned if side effects occur in the form of malaise, fainting, impaired attention, nausea, decreased blood pressure and temperature.

Useful tips

• Strictly see calorie counting, do not exceed 800;
• Steam and cook dishes from the menu;
• Eliminate fat and butter, vegetable oil, avoid frying, canned food, semi-finished products, and flour products;
• Eat three times a day at the same time;
• Do not overuse potatoes, bananas and grapes;
• Limit your use of spices;
• Drink two liters of clean water per day;
• Keep a diary, create a menu, weigh portions, make changes every week;
• Reduce portion sizes, buy a set of small plates and cups;
• During the diet, reduce the amount of physical activity to a minimum. Walking is allowed. After the diet, increase your activity;
• Optimally, the 800 diet should last a week, but no more than three, then take a break;
• Consult your doctor or nutritionist;
• Get examined at a medical center;
• Slowly increase calories if you go off a diet;
• Always have a protein-rich dinner;
• Not recommended for pregnant women, nursing mothers, teenagers and people with health problems;
• Constantly motivate yourself.

THESE ARTICLES WILL HELP YOU LOSE WEIGHT

Your feedback on the article:

( 637 ratings, average: 4.49 out of 5)

Losing weight on 800 calories: pros and cons

The main advantage of this diet is rapid weight loss with a guarantee of positive results. Slow diets aimed at long-term weight loss are not always happy with a minus on the scale.

When losing weight slowly, a plateau effect is common. A person strictly adheres to a dietary food system, but the weight does not move. With an 800 kcal diet, such injustice does not occur. The body receives too little energy; it inevitably has to use stored reserves. In addition to the guaranteed result, there are other advantages:

• speed – in seven days you can lose 3-5 kg;
• short-termism - the 800-calorie diet is designed for a week, it is undesirable to continue to limit the daily menu for a long period of time;
• simplicity - it’s easy to calculate a menu with a clearly limited energy value. It’s almost impossible to make a mistake here, especially if you keep a diary;
• accessibility - the weekly diet consists of inexpensive products that can be bought at the nearest supermarket;
• muscle preservation - the diet is based on proteins, so weight is lost by burning fat, and muscle mass remains in place;
• balance – the diet of a person losing weight includes foods with high nutritional value. The body receives the necessary substances, and vigor is provided by fiber from fruits and vegetables.

Benefits of an 800 kcal diet
Five kilograms in seven days is far from the limit. By playing sports, you can lose one kg per day and lose almost a dozen in total. How much weight you can lose over a longer period largely depends on the body's calorie needs.

For men, the average daily intake is 2500 kcal, and for women – 2000 kcal. Accordingly, if a man consumes the same daily portions as a woman, he will lose weight faster.

It is not necessary to exercise on an 800 calorie diet. The body will begin to burn fat even with a quiet lifestyle, since it will still spend energy to maintain vital processes.

It is impossible to lose weight for a long time on such a diet. You can lose 10, even 20 kg, but after leaving the diet they will quickly return with a couple of new kilograms. In the end, it turns out that the person starved himself, but in the end he gained even more weight.

Disadvantages of the 800 kcal diet