Is 800 calorie diet healthy?

The 800-calorie diet is a very restrictive eating plan that should not be followed without guidance from a nutritionist. This type of low-calorie diet is not easy to maintain in the long term and, therefore, its success rate is very low.

The recommendation for daily calories that should be consumed varies, however it is recommended that the person consumes around 2000 to 2300 calories per day so that the person remains at their ideal weight and, therefore, consuming just 800 calories can be harmful to health.

It is important to keep in mind that there are safer and more effective ways to lose weight, and you should always consult a nutritionist who carries out a complete nutritional assessment and recommends a meal plan according to your needs.

800 calorie diet menu option

Below, we provide an example of a menu so you can understand how restrictive the diet is:

Calorie expenditure calculator

To find out what your ideal weight should be and whether 800 calories per day is the most appropriate to reach your goal, enter your age, weight and time of physical activity during the week into the calculator below:

Possible risks

Following this type of diet can have several health consequences, the main ones being:

• Concertina effect, This is because this diet promotes very rapid weight loss and when it stops being followed, the person is more likely to regain lost weight or gain more weight. Understand why the accordion effect happens;
• Greater risk of malnutrition, because when consuming fewer calories there is a greater possibility of vitamin and mineral deficiencies. Furthermore, weight loss can be so rapid that a person can go from being overweight to being underweight;
• Hair loss, weakening of nails and dry skinwhich can happen due to a lack of essential vitamins in the body, such as omega-3, B vitamins and vitamins C and A, for example;
• Hormonal problemsas there may be changes in the production of hormones in the body and in the functioning of the ovaries, which can result in amenorrhea or irregular menstruation in women;
• Fertility problemswhich happens mainly because of hormonal changes and lack of nutrients to guarantee pregnancy;
• Greater risk of diseasethis is because it can promote the suppression of the immune system.

In addition, there may also be a decrease in blood pressure, headache, decrease in blood sugar levels, nausea, tiredness and fatigue.

How to lose weight in a healthy way

Eating a varied, balanced and colorful diet has more health benefits than following a restrictive diet.

Therefore, it is important to make progressive changes to your diet, such as reducing the consumption of foods rich in sugar and fat, increasing the consumption of fruits and vegetables, giving preference to the consumption of foods rich in fiber such as rice, bread and wholemeal pasta and drinking 2 to 2.5L of water per day.

Furthermore, it is recommended to perform physical activity regularly, at least 3 times a week, including aerobic activities, such as running or swimming, or weight training.

See other simple eating tips that help you lose weight: