Meal Plan For 800 Calories (2023)

Are you looking for weight loss meal plans? I’ll write about healthy meal plan for 800 calories and more. ​I’m sure you’ve already found numbers of articles “How to slim down fast?”. Let me ask you, it has worked for you? No. It has not. And I’ll advise that you’re sick and tired of trying things that doesn’t work.

Table of Contents

The Fast 800 Diet explained with recipes for breakfast, lunch and dinner

The Fast 800 Diet has been praised for its quick results.

Meal Plan For 800 Calories (1)

The Fast 800 diet is one of the most popular weight loss plans out there, alongside similar diets like the 5:2 diet and intermittent fasting.

According to founder Dr Michael Mosley, those who closely follow the Fast 800 plan could see themselves lose up to 11lb in two weeks by limiting their daily intake to 800 calories a day. It’s been praised, alongside the16:8 diet(opens in new tab), as one of thediets that work fast(opens in new tab). Some people also take on the diet because they find it difficult to lose weight in other ways and have found fasting to be most effective.

Dr Michael Mosley says of his diet plan: “Eating well doesn’t just help you lose weight. Good food canboost your immune system(opens in new tab), give you energy and even impact your mood.” His bookThe Fast 800: How to combine rapid weight loss and intermittent fasting for long-term health.

What is the Fast 800 Diet?

The Fast 800 diet involves cutting your calorie intake to 800 a dayfor the first couple of weeks. You then progress to the 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.

There are two well-know books that dieters follow when on the plan. The first was Michael Moseley’sThe Fast 800published in 2018 and the second wasThe Fast 800 Recipe Book, written byDr Clare Bailey(opens in new tab)andJustine Pattison(opens in new tab), published in 2019. Both are available on Amazon and they provide insightful information, guidance and recipes, a selection of which you can find further down this page.

Following Dr Michael Mosley’s No.1 bestsellingFast 800,this fabulous companion cookbook offers a collection of delicious, nutritious recipes to help you incorporate the new 800-calorie programme into your daily life.

The Fast 800 Diet: Stage 1

Involves sticking to 800 calories a day for at least two weeks. This should induce mild ketosis (much like theketo diet(opens in new tab)), which is associated with fat burning. It is the most intensive stage of the diet and should last for about two weeks, however, it’s not suited to everybody and if this approach is not for you, you can skip ahead to the second stage, the new 5:2.

(Video) 800 Calorie Diet Plan (7 Days With Recipes) by DietsMealPlan

TheNHS(opens in new tab)advises that if you are following an 800 calorie diet, you need to make sure it is nutritionally complete and that it doesn’t last for more than 12 weeks.

The Fast 800 Diet: 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 aMediterranean diet(opens in new tab), 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.

The Fast 800 Diet: Stage 3

You’ve hit your goal, so maintenance is key. Make sure you continue to eat sensible portions of moderately low-carb, Mediterranean style food every day and sticking to alow-sugar diet(opens in new tab).

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 a 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.

Fast 800 Diet recipes: Breakfast

Spiced breakfast plums

  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!

233 cals | serves 2

(Video) One week of fasting Fast 800 diet | 800 calories a day | What I ate over one week 800 calorie diet

Pear and cinnamon porridge

  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

267 cals | serves 1

Poached eggs with mushrooms and spinach

  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. Whilepoaching 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!

241 cals | serves 1

Fast 800 Diet recipes: Lunch

Curried chicken and lentil soup

  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 400gcan chopped tomatoesand 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 cookedchickenpieces 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.

223 cals | serves 4

Edamame and tuna salad

  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-draintinned tunaand 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.

408 cals | serves 2

Asparagus, pea and mint frittata muffins

  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.

154 cals per muffin | serves 6

Fast 800 Diet recipes: Dinner

Speedy pizza

  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.

221 cals | serves 2

(Video) 14 days on the Fast 800 diet - what to expect.

Sausages with onion gravy and cauliflower mash

  1. For the cauliflower mash, half-fill a medium pan with water and bring to the boil. Add 1 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 1tbsp olive oil, a couple of pinches of salt and lots of ground black pepper. Blitz in a food processor until smooth. Keep warm over a very low heat, stirring occasionally.
  2. Meanwhile, heat 2tbsp olive oil in a large non-stick frying pan and gently fry 12 chipolata sausages for 5 mins, turning regularly. Add 1 onion, peeled and thinly sliced, and cook for a further 8-10 mins.
  3. Stir in 300ml hot chicken or pork stock and 2tbsp reduced-sugar tomato ketchup and bring to simmer. Mix 2tsp cornflour with 1tbsp cold water in a small bowl and stir into the pan. Season with pepper and simmer for 1-2 mins. Adjust the seasoning to taste.
  4. Divide the cauliflower mash between four warmed plates and top with the sausages and gravy.

NOT FASTING?Increase the portion size and add a generous knob of butter or grated Cheddar to the cauliflower after blending, and mix thoroughly.

367 cals | serves 4

Spicy bean chilli

  1. Heat 2tbsp oil in a large, deep, non-stick frying pan, and gently fry 1 peeled and sliced onion for 3-4 mins.
  2. Add 1tsp smoked paprika, 1tsp cumin and 1tsp ground coriander and cook for a few seconds, stirring well.
  3. Add 1 x 400g can of chopped tomatoes, 1 x 400g can of drained black beans and 1 x 400g can of drained mixed beans, 250ml vegetable stock, 1tbsp tomato purée and 1tsp mixed dried herbs, season with salt and pepper and bring to simmer. Cover loosely with lid and cook for 15-20 mins, stirring occasionally.
  4. Serve topped with a sprinkling of Cheddar (75g in total) and generous spoonfuls of full-fat Greek yogurt.

NOT FASTING?Serve with cooked brown rice and top with sliced avocado.

346 cals | serves 4

Fast 800 Diet: Snack recipe

Almond and raisin chocolate pennies

  1. Line a baking tray with non-stick baking paper.
  2. Break 100g plain darkchocolateinto squares and place in a bowl over a pan of gently simmering water. Make sure the base of the bowl isn’t touching the water. Leave to melt for 5 mins, stirring occasionally. Or, melt in a microwave on high for 1-2 mins.
  3. Carefully remove the hot bowl from the pan and, using a teaspoon, pour individual spoonfuls of melted chocolate onto the tray, spaced well apart.
  4. Scatter 25g flaked almonds and 25g raisins on top of the melted chocolate. Leave to set for 2-3 hours.
  5. Place in an airtight container and store for up to a week in a cool place.

38 cals per penny | makes 20

The Plan is a calorie-controlled diet. Individual results will vary. If you are adolescent, pregnant, breastfeeding, have a medical condition, or are unsure in any way then talk about your weight-loss plans with your doctor or dietician.

What is the Fast 800 diet?

If you’ve ever considered following a weight loss diet make sure you have all the facts first. Our nutritionist takes a look at the Fast 800 diet.

Michael Mosley’s new diet has made recent headlines which have linked the regime with various health benefits. We asked nutritionist Kerry Torrens (MBANT) for her expert opinion.

What is the Fast 800 diet?

Developed byDr Michael Mosleyof BBC Two’s Trust Me, I’m a Doctor, the Fast 800 diet claims to potentially cut your risk of type 2 diabetes, heart disease and cancer and, because stage one is a very low-calorie diet (VLCD), possiblyreverse type 2 diabetes. The diet is aimed at those wishing to lose weight, especially if they carry excess abdominal fat, as well as those with blood sugar issues, including pre-diabetes andtype 2 diabetes. Michael designed the diet based on the research performed byProfessor Roy Taylorof Newcastle University including theDiRECT study, funded by Diabetes UK.

What does the Fast 800 diet involve?

The Fast 800 diet brings together the concepts of Michael Mosley’s previous books, including the5:2 dietand theBlood Sugar Diet, and combines them with knowledge gained from recent research relating tointermittent fastingandlow carb or low calorie diets.

Fast 800 starts with a rapid weight loss phase. You are advised to stay in stage 1 for a minimum of 2 weeks and no more than 12 weeks, and during this time you follow a daily 800-calorie eating plan. You do this by following a relatively low-carb Mediterranean-style diet, with lean protein sources and vegetables. On days when cooking is not possible, meal replacement shakes are available – these are high in protein, fibre and healthy fats. The plan recommends no more than two shakes per day or more than 10 per week, with the emphasis instead placed on whole, natural foods. Those adopting this stage of the plan typically have either a lot of weight to lose, require fast results, have reached a weight loss plateau or have type 2 diabetes. Stage 1 is designed to switch the body from burning sugar to fat burning by prompting mildketosis.

The second stage of the plan involves intermittent fasting, restricting calories to 800 a day for two days of the week, then eating a healthy, low-carb Mediterranean diet for the remaining five days. This stage offers an opportunity to embrace home cooking, reduce processed foods and focus on vegetables, wholegrains, nuts, seeds, legumes, healthy fats and lean protein. The plan recognises that sustaining protein intake is important to maintain muscle mass and support metabolism. The plan also suggeststime-restricted eatingto enhance the benefits of fasting.

(Video) 800 Calorie Intermittent Fasting Meal Plan by DietsMealPlan

Once you’ve achieved your goal weight, you enter the maintenance phase. This phase is designed to fit personal goals and to work with your lifestyle; you’ll continue with the Mediterranean style of eating, following a low sugar diet with limited amounts of starchy carbs, with a weekly fast day, if needed.

Meal Plan For 800 Calories (2)

Is the Fast 800 diet healthy?

Whether the Fast 800 will be beneficial for you will depend on your circumstances. One of the goals of the Fast 800 is to target metabolically active abdominal fat – this fat puts people at risk of lifestyle diseases, like type 2 diabetes. The first stage of the diet works on the premise that when we eat refined, typically ‘white’ carbohydrates, like white bread, pasta and rice, they are easily broken down in the gut to release sugars which over time leads to fat accumulation and possible insulin resistance. The aim of this stage of the diet is to normalise liver and pancreas fat and promote regular insulin response and blood glucose management.

However, adopters should be aware that this rapid weight loss stage can be intense and may have a significant impact on blood sugar levels, so if you are prescribed diabetic medication or insulin you must discuss the plan with your GP and secure their ongoing support and monitoring for the duration of the plan.

During first stage you may also experience side effects – the most common are headaches, constipation or tiredness. This is typically due to dehydration, so the plan encourages you to increase your intake of calorie free liquids to 2-3 litres per day.

What is the 5:2 veg diet?

If you choose not to use a meal replacement product during this stage, micronutrient intake may be low and a vitamin and mineral supplement may be needed to support nutrient intake. Meal replacement products, such as shakes, are designed to help stave off hunger so if you do elect to follow the ‘real food’ version of the plan you may also be challenged with hunger pains.

Is the Fast 800 diet effective for weight loss?

VLCD, those supplying 800 calories or less, can lead to rapid weight loss, but may not be suitable or safe for everyone and they are not routinely recommended by theNHS. Typically, they are only recommended if you have an obesity-related complication which would benefit from rapid weight loss. The NHS advise that for the majority of us to lose weight in a safe and sustainable way, we should reduce our calorie intake to 1,900 calories for men and 1,400 calories for women.

Dr Mosley claims that by following the rapid weight loss stage of the Fast 800 you may lose as much as 14kg over 8 weeks. This does depend on your start weight, how much you need to lose and assumes you remain motivated and committed throughout this challenging phase. Stage two of the plan offers a more sustainable period from which to progress weight loss at a slower rate.

Meal Plan For 800 Calories (3)

Is the Fast 800 diet safe to follow in the long term?

TheNHS suggestthat should you choose to follow a VLCD you should do so for no longer than 12 weeks and under the guidance of a suitably qualified healthcare professional. Dr Mosley also cites 12 weeks as the maximum period for the rapid weight loss stage of the Fast 800 and that, thereafter, a low-carb Mediterranean diet is followed.

Restricting calories over a long period of time will limit your intake of nutrients and energy, especially if you follow the ‘real food’ version of the plan. Meal replacement shakes are typically fortified with vitamins and minerals and supply protein and essential fats which may help fulfil your nutrient requirements, however, they are still a tool for short-term use only.

Although there are no reported Fast 800 trials theDiRECT studyled by Professor Roy Taylor, which inspired components of the Fast 800 diet, continues to monitor participants. The study reported their second year findings which suggest that intensive weight management has the potential to reduce or delay the complications of type 2 diabetes.

Who shouldn’t follow the Fast 800 diet?

It is advisable to refer to your GP or healthcare professional before starting a new dietary regime especially if you are under 18 years old, elderly, have a pre-existing medical condition, including type 2 diabetes or are on medication. You may need your GP’s support to make changes to your medication and to monitor your blood sugar or blood pressure levels as you progress through the plan. You should also consult your GP if you’re taking warfarin, are on blood pressure tablets, are pregnant, breastfeeding or undergoing fertility treatment.

In addition,The Fast 800 Dietis not recommended for people who are underweight or have an eating disorder, are type 1 diabetics, have had a heart condition or are recovering from surgery. The 800 calories restriction is also not appropriate for anyone participating in endurance exercise.

(Video) 800 calorie diet | what I ate in a day | Fast 800 and intermittent fasting| Fasting at home


What meal can I have for 800 calories? ›

  • Chicken zoodle stir-fry.
  • Blueberry and almond chia pudding.
  • Jalapeno omelette.
  • Vegetable and tofu nasi goreng.
  • Vegetable tray bake with poached egg.
  • Basil chilli turkey with sweet potato noodles.
  • Healthy vegetarian nachos.
  • Eggplant steaks with pistachio and mint quinoa salad.

How much weight will you lose if you eat 800 calories a day? ›

Some people go on a very low-calorie diet for rapid weight loss, often consuming only 800 calories a day. This type of diet usually includes special foods such as shakes, bars, or soups to replace meals and for added vitamins. Very low-calorie diets can help a person achieve weight loss of up to 3 to 5 pounds per week.

How many pounds can I lose in a week if I only eat 800 calories a day? ›

In general, it is safe and possible to lose between 1-2 pounds per week while following a moderate calorie deficit and healthy diet. For those on a 800 calories a day diet, weight loss of 8-16 pounds is possible in a month.

What should I eat on fast 800? ›

Have high-quality proteins. Oily fish, prawns, chicken, turkey, pork, beef and, of course, eggs. Other protein-rich foods include beans, especially edamame beans, dairy and nuts and seeds. Processed meats (bacon, salami, lunch meats) should be eaten sparingly and in small quantities.

What does Michael Mosley recommend for breakfast? ›

Writing on his website, Mosley revealed that eating eggs in the morning can be a great building block for losing weight and that a mushroom omelette is one of his own "go-to breakfasts". He wrote: "Boiled, poached, scrambled or as an omelette - they'll keep you feeling fuller for longer compared to cereal or toast."

What did Kim K eat to lose 16 pounds? ›

According to Healthy Balance, Kim Kardashian's 3-week weight loss journey involved her cutting carbs and eating “just the cleanest veggies and protein.” When it came to working out, Kim ran on a treadmill and wore a sauna suit twice a day.

What if I only eat 800 calories a day? ›

In addition, consuming as few as 800 calories daily may not give you the energy you need for daily living and regular physical activity, especially if you eat the same foods every day. Talk to your doctor or dietitian to make sure you get the nutrients you need while on a very low-calorie diet.

How long can you survive on 800 calories a day? ›

Most of us would not be able to sustain an 800 calorie diet plan for more than a week, let alone for a whole month without medical support.

How much weight can I lose in 2 weeks on 800 calories a day? ›

According to founder Dr Michael Mosley (opens in new tab), those who closely follow the Fast 800 plan could see themselves lose up to 11lb in two weeks by limiting their daily intake to 800 calories a day.

What are the rules for fast 800? ›

The Very Fast 800 requires following a fasting approach of 800 quality calories every day for a minimum of two and a maximum of twelve weeks. You're encouraged to incorporate time-restricted eating (TRE), exercise and mindfulness to round out the benefits of The Fast 800 lifestyle.

How to lose 20 pounds in a month? ›

How to Lose 20 Pounds as Fast as Possible
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Set reasonable goals and stay accountable.
Aug 13, 2018

Why am I not losing weight on fast 800? ›

There is no single cause of the weight loss plateau. One reason may be that when calories are significantly reduced, the body switches from using glucose to using its stores of glycogen (before then moving into fat-burning mode) in the muscles and liver.

Can I eat bananas on The Fast 800 diet? ›

Doctor Michael Mosley - the nutritionist behind a range of diets including The Fast 800 and 5:2 - advised that you should cut out some foods, including a common fruit, if you want to shed some pounds. The experts says that eating bananas is not as beneficial as you may think, reports The Express.

What fruit to avoid on fast 800? ›

The Fast-800 website also states that slimmers should avoid eating melons and pineapples too often, as they also contain high levels of sugar.

What fruit can I eat on fast 800? ›

Fruit is a great alternative to cakes and biscuits if you feel like something sweet, but limit it to two pieces a day. Stick to lower-sugar fruits such as berries, apples, and pears.

What is the ultimate healthy breakfast? ›

While breakfast options abound, the best choices are high in fiber, protein, healthy fats, vitamins, and minerals. Many nutritious, healthy foods and drinks are also easy to prepare in the morning. These include fruit, whole grain toast, eggs, green tea, coffee, and protein shakes.

What is the most sustaining breakfast? ›

For long-lasting energy, add a complex carbohydrate, like oats and grains, to your breakfast. Oatmeal without added sugar is one of your best options. Oats are a whole grain food and a good source of carbohydrates and fiber, along with some protein and fat.

What breakfast can I eat everyday to lose weight? ›

14 Healthy Breakfast Foods That Help You Lose Weight
  • Eggs. Rich in protein and a wealth of important vitamins and minerals, such as selenium and riboflavin, eggs are a true powerhouse of nutrition (1). ...
  • Wheat Germ. ...
  • Bananas. ...
  • Yogurt. ...
  • Smoothies. ...
  • Berries. ...
  • Grapefruits. ...
  • Coffee.
6 days ago

What does Khloe Kardashian eat to stay thin? ›

Khloe's diet is relatively simple: she focuses on eating lean protein, healthy fats, and plenty of veggies. She also makes sure to stay hydrated by drinking plenty of water and green tea. When it comes to exercise, Khloe is a fan of high-intensity interval training (HIIT).

How did Jessica Simpson lose 100 pounds? ›

Walking. Simpson started at 6,000 steps per day, then gradually worked up to 14,000 per day, according to E News. Trainer sessions. She fits in even more activity via 45-minute strength sessions three days per week with Pasternak and trainer Sydney Liebes.

How to lose 10 pounds in 3 weeks? ›

20 Tips on How to Lose 10 Pounds in Three Weeks
  1. The Golden Rule: Calories In vs. ...
  2. Set Attainable Goals And Track Your Progress. ...
  3. Consider Skipping Breakfast. ...
  4. Switch Out Your Sodas for Water. ...
  5. Make Coffee Your New Best Friend. ...
  6. Make Green or Fermented Teas Your Second Best Friends. ...
  7. Always Check for Added Sugar.
Sep 15, 2022

What is the lowest amount of calories I can eat? ›

However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional. Eating too few calories can endanger your health by depriving you of needed nutrients.

What are the side effects of eating 800 calories a day? ›

Side effects can include:
  • feeling hungry.
  • feeling low on energy.
  • a dry mouth.
  • constipation or diarrhoea.
  • headaches.
  • dizziness.
  • cramps.
  • hair thinning.

What happens if a woman only eats 800 calories a day? ›

Diets of less than 800 calories can lead to numerous complications, according to Jampolis, including heart arrhythmias, which could lead to death. Extreme dieters are also at risk of dehydration, electrolyte imbalance, low blood pressure and high uric acid, which could lead to gout or kidney stones, she says.

How many calories should I eat to lose 5 pounds in a week? ›

To lose 1 pound a week you need to reduce your intake by 3,500 calories over seven days, to lose 5 pounds you need to create a weekly deficit of 17,500 calories — or about 2,500 calories per day.

What happens if you eat 800 calories a day for a month? ›

Without medical supervision, on an 800-calorie diet, you will eventually lose muscle mass, bone density, skin elasticity and, quite possibly, some of your hair.

What is the minimum calories required per day? ›

Generally, the recommended daily calorie intake is 2,000 calories a day for women and 2,500 for men.

How many calories should I consume to lose 2lbs a week? ›

Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.

Does the fast 800 diet work? ›

There is limited research to support the Fast 800 diet as being superior to other equivalent energy-restricted diets. While the evidence suggests that an intermittent fasting diet may be an effective way to lose weight, it is unlikely to be more effective for weight loss than traditional methods of dieting.

Can you have oats on fast 800? ›

At The Fast 800 we are passionate about texture and flavour, which is why we love this recipe. Creamy, full-fat coconut milk and rolled oats will keep you fuller for longer, and the naturally intense sweetness of berries and passion fruit tastes seriously indulgent first thing in the morning.

What vegetables can you eat on Fast 800? ›

Think broccoli, brussel sprouts, kale, cabbage, spinach, bok choy (or pak choy) – most of the cruciferous vegetable family.
You could:
  • Add a handful of spinach in your smoothie;
  • Roast or steam and serve with your favourite protein; or.
  • Add an extra handful or two to a salad.
Mar 20, 2020

How quickly do you see results on Fast 800? ›

This is considered a rapid weight loss approach, and it isn't as scary as you might initially think. While The Very Fast 800 can be followed for up to 12 weeks or until you reach a healthy BMI (whichever comes first), in just three short weeks, the average weight loss across the group was 7kg, just over a stone.

Do you count vegetables on The Fast 800? ›

Focus on low calorie, non-starchy vegetables, which The Fast 800 always encourages you to eat freely, without the need to count calories. Examples include, kale, spinach, broccoli, mushrooms and aubergine/eggplant.

What should I eat to lose 20 pounds in 2 weeks? ›

How To Lose 20 Pounds Fast In 2 Weeks?
  1. Make A Commitment. You may see this as obvious, but losing weight will be a hard nut to crack without your commitment. ...
  2. Cut Your Caloric Intake. ...
  3. Up Your Protein Intake. ...
  4. Eat More Fibre. ...
  5. Plenty Of Sleep. ...
  6. Avoid Refined Carbs. ...
  7. Increase The Intensity Of Your Workouts. ...
  8. Drink More Water.

What is the 4 4 12 rule? ›

Unicity recommends a form of intermittent fasting we refer to as 4-4-12. 🕓 By waiting 4 to 6 hours between breakfast and lunch, and lunch and dinner, and waiting 12-16 hours between dinner and breakfast with no snacking in-between, we give our bodies the time needed to get into what we call the FAT BURNING ZONE.

Can I lose 4 inches off my waist in a month? ›

You can also lose inches in 30 days. "Just in my own 15 years of experience in working with patients, I have seen some lose up to five to 10 inches in a month from losing four to eight pounds," Jim told POPSUGAR.

Will my metabolism slow down if I eat 800 calories? ›

Consuming 800 calories or less on a daily basis has the greatest effect of slowing your metabolism. Not only does consuming too few calories slow your metabolism while you are dieting, it will also cause your metabolism to stay in “slow-down” mode for a period of time even after you go off the strict diet.

What's the longest you should fast for weight loss? ›

According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.

Can I drink diet Coke on The Fast 800? ›

Can I still drink zero calorie diet sodas while following the Online Programme? We don't recommend consuming drinks or foods containing artificial sweeteners.

What snacks can I eat on fast 800? ›

Try to avoid snacks, especially on fasting days, but if required, have some non-starchy veg, a sliver of cheese or some berries. Alternatively, nuts are a great source of protein, fibre and micronutrients - just avoid salted or sweetened nuts, which can be moreish and easy to overeat.

Can you eat potatoes on The Fast 800 diet? ›

The trick is not to cut carbs completely, but rather to be choosy about the ones you regularly eat. If you want to try going lower-carb then white bread, white pasta, potatoes and sugars, including maple syrup and agave nectar, are best eaten sparingly, if at all.

What is a good first meal after fasting? ›

Soups that contain protein and easily digestible carbs, such as lentils, tofu, or pasta, can gently break a fast. Avoid soups made with heavy cream or a large amount of high-fiber, raw vegetables. Vegetables. Cooked, soft, starchy vegetables like potatoes can be good food options when breaking a fast.

Can you drink coffee on 800 diet? ›

If you enjoy a daily coffee (as many of The Fast 800 team do, too), try to stick to one to two caffeinated cups per day. If that sounds tricky, try these alternatives: Give decaf coffee a chance. Sip on herbal teas.

Can I eat beans on fast 800? ›

Beans and legumes – Chickpeas, black beans, butter beans and cannellini beans are regularly featured in The Fast 800 recipes because we love their fibre content. Drain and rinse leftover beans and you can store them in the fridge, in a plastic container, with a drizzle of olive oil for up to a week.

Can I have butter on fast 800? ›

As a concentrated dairy product, we're not advising you to lather butter onto every meal; however, a small amount every now and then will cause far less harm than processed margarine and spreads.

Can you have cucumber on fast 800? ›

We encourage you to eat non-starchy vegetables alongside your meals. The vegetables shown contain more calories than the vegetables you can eat liberally, such as broccoli and cucumber, therefore count calories when including them on fasting days.

How much weight will I lose if I eat 800 calories a day? ›

Some people go on a very low-calorie diet for rapid weight loss, often consuming only 800 calories a day. This type of diet usually includes special foods such as shakes, bars, or soups to replace meals and for added vitamins. Very low-calorie diets can help a person achieve weight loss of up to 3 to 5 pounds per week.

Can I eat 800 calories for dinner? ›

Is The 800-Calorie Diet Safe? No, it is not. As a general rule, men and women require about 2500 and 2000 calories, respectively, to maintain weight. You should note that this is not a standard number as your recommended daily caloric intake is determined by weight, ages, height and level of physical activity(23).

Can I safely eat 800 calories a day? ›

An 800 calorie diet can be safe if it provides complete nutrition. It can also be unsafe when it lacks any essential nutrient. One main advantage of medical meal replacements is they provide everything needed for health while providing much lower calories.

Is 800 calories enough for dinner? ›

It depends on your activity level and nutritional needs. 800 calories is a relatively small meal, and would be acceptable for a moderately active person for lunch or dinner. However, for someone who is very active and requires more calories to fuel their physical activities, 800 calories may not be enough.

How can I spend 800 calories a day? ›

This can be done by performing roughly 30 minutes of jogging at 8.6 mph, 60 minutes of jogging at 5 mph, 50 minutes of playing basketball, 60 minutes of swimming laps, or just over 100 minutes of walking at 3.5 mph according to Harvard Health. These values are based on a 155 lb. person.

How much meat is 800 calories? ›

1 lb of grain finished hamburger meat (70% lean) contains about 1250 calories. On the other hand 1 lb of 95% lean ground beef contains about 800 calories.

What is a 12 week 800 calorie diet? ›

The Very Fast 800 requires following a fasting approach of 800 quality calories every day for a minimum of two and a maximum of twelve weeks. You're encouraged to incorporate time-restricted eating (TRE), exercise and mindfulness to round out the benefits of The Fast 800 lifestyle.

How many calories are in 2 scrambled eggs without milk? ›

154 Calories
Fat10 g
Carbs1.6 g
Fiber0 g
Protein13.6 g

How many calories should I eat a day by age? ›

Calorie Intake Chart
GenderAge (years)aSedentaryb
Female4-8 9-13 14-18 19-30 31-50 51+1,200-1,400 1,400-1,600 1,800 1,800-2,000 1,800 1,600
Male4-8 9-13 14-18 19-30 31-50 51+1,200-1,400 1,600-2,000 2,000-2,400 2,400-2,600 2,200-2,400 2,000-2,200
Jan 20, 2023

What happens if I eat 800 calories a day for a week? ›

Without medical supervision, on an 800-calorie diet, you will eventually lose muscle mass, bone density, skin elasticity and, quite possibly, some of your hair.

What burns the most calories in the shortest time? ›

Running burns the most calories per hour. But if running isn't your thing, there are other calorie-burning exercises like HIIT workouts, jumping rope, and swimming.

What exercise burns 800 calories? ›

According to Healthline, running burns the most calories. A tried and true exercise that requires little more than your legs and the open road, running burns just over 800 calories for a 155-pound adult per hour.


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