If you're struggling with intransigent weight, bloating, or first indicators of metabolic trouble like prediabetes or hypertension, the 800-calorie diet may be your life-saver. This science-validated, brief program promises speedy weight reduction coupled with reconditioning of your body's insulin reaction and the fight against fat at the source.
Designed to help you shed pounds quickly and safely (when supervised), the Fast 800 diet isn’t about starving—it’s about smart nutrition, portion control, and metabolic rebooting. Think vibrant salads, hearty soups, and high-fibre foods that keep you full and energised—all within 800 calories a day.
In this blog, we’ve broken down a practical, 7-day Indian meal plan with everything you need to get started. Plus, a food list that works wonders for your metabolism without leaving you exhausted. Whether you're aiming for a health transformation or just want to kickstart weight loss, this plan has you covered!
Table Of Contents
- Does The Fast 800 Diet Really Work?
- 7-Day 800-Calorie Diet Plan For Weight Loss
- What to Eat on an 800-Calorie Diet?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Does The Fast 800 Diet Really Work?
Yes, the Fast 800 diet, which involves ingesting approximately 800 calories per day, can result in rapid weight loss. The 800-calorie diet is a very low-calorie diet (VLCD) that allows for a maximum of 800 calories per day, which entails eating a low-calorie diet with a total of no more than 800 calories daily. A low-calorie diet is typically intended to expedite speedy weight reduction or provide an effective boost to one’s weight loss journey.
Very low-calorie diets (VLCD), such as the Fast 800, can result in significant weight loss, ranging from 3 to 5 pounds per week. These diets are typically followed by people who are obese or have an abnormally high BMI. Calculating your calorie intake for weight loss and reducing it from your meals allows you to burn fat faster and lessen your body's insulin resistance.
Also Read: 8 Transformative 16-Hour Fast Benefits That Will Change Your Body and Mind Forever!
The following are two ways in which an 800-calorie diet plan can help you lose weight:
1. Turns On the Metabolic Switch to Burn Fat
Lowering our carbohydrate intake causes our body to use stored fat as fuel, eventually burning the fat and contributing to weight loss.
2. Improves Insulin Resistance
People with insulin resistance have a harder time absorbing this energy, which is therefore deposited as fat. The 800-calorie Indian diet plan eliminates snacking and replaces it with high-fibre foods, hence improving your body's insulin resistance. Vitamin C-rich foods may also aid with insulin resistance.
Although a very low-calorie diet is considered safe, there is a risk of going wrong if you overuse or abuse it. Women need 2,000 calories each day to maintain their weight and bodily functions. To reduce weight, ladies should consume only about 1,500 (or fewer) calories per day. However, if you are overweight or obese, which can lead to life-threatening and debilitating conditions, then a supervised VLCD is a wise decision.
Also Read: Dry Fasting: Benefits, Step-By-Step Guide & Side Effects
7-Day 800-Calorie Diet Plan For Weight Loss
Here is the 7-day 800-calorie diet plan for weight loss curated by our dietitian:
Day 1 – 7-Day 800-Calorie Diet Plan for Weight Loss | |
Meal Time | Food |
| Early Morning | 1 glass lukewarm cinnamon water with 5 almonds + 4 walnuts |
| Brunch | 1 bowl of dal and 1 bowl of brown rice with one bowl of salad |
| Dinner | 1 bowl of mixed kidney beans & vegetables salad with vegetable soup |
Day 2 – 7-Day 800-Calorie Diet Plan for Weight Loss | |
Meal Time | Food |
| Early Morning | 1 glass lukewarm fennel seeds water + 5 almonds + 4 walnuts |
| Brunch | 1 bowl mix sprouts salad + 1 bowl lentils & broccoli soup |
| Dinner | 1 bowl of grilled paneer & vegetables salad with broccoli soup |
Day 3 – 7-Day 800-Calorie Diet Plan for Weight Loss | |
Meal Time | Food |
| Early Morning | 1 glass lukewarm cumin seeds water + 5 almonds + 4 walnuts |
| Brunch | 1 bowl mixed veg masala oats + 1 bowl curd + veg salad |
| Dinner | 1 bowl chana salad with vegetables + 1 bowl pumpkin soup |
Day 4 – 7-Day 800-Calorie Diet Plan for Weight Loss | |
Meal Time | Food |
| Early Morning | 1 glass lukewarm cinnamon water with five almonds + 4 walnuts |
| Brunch | 1 bowl quinoa khichdi + 1 bowl kadhi + beetroot salad |
| Dinner | 1 bowl of grilled mushroom and vegetable salad + tomato soup |
Day 5 – 7-Day 800-Calorie Diet Plan for Weight Loss | |
Meal Time | Food |
| Early Morning | 1 glass lukewarm fennel seeds water + 5 almonds + 4 walnuts |
| Brunch | 1 egg white and vegetables wrap with tomato soup and lettuce salad |
| Dinner | 1 bowl vegetables & soybean salad + 1 bowl spinach soup |
Day 6 – 7-Day 800-Calorie Diet Plan for Weight Loss | |
| Early Morning | 1 glass lukewarm cumin seeds water + 5 almonds + 4 walnuts |
| Brunch | 1 bowl of vegetable daliya with mixed dal + 1 bowl of cucumber salad |
| Dinner | 1 bowl quinoa and vegetables salad + 1 bowl chicken salad |
Day 7 – 7-Day 800-Calorie Diet Plan for Weight Loss | |
Meal Time | Food |
| Early Morning | 1 glass lukewarm coriander seeds water with five almonds + 4 walnuts |
| Brunch | 1 bowl curd rice + stir-fried veggies salad |
| Dinner | 1 bowl of grilled chicken and sautéed vegetables salad + lemon coriander soup |
What To Eat On An 800-Calorie Diet?
While following any diet plan, one must be cautious of the items they consume. When following an extreme diet plan such as an 800-calorie diet, it is critical that we consume foods that provide our bodies with important nutrients while also avoiding health concerns. The following is a list of things to eat on an 800-calorie diet plan:
| Non-Starchy Vegetables | Veggies such as broccoli, carrots, beetroot, onions, cabbage, and lettuce are considered non-starchy. These vegetables are extremely low in calories while also being high in nutrients. They maintain nutritional balance while also assisting with weight loss. |
| Salads, Sauteed Foods | Salads with a variety of vegetables, as well as sautéed, stir-fried, and blanched dishes, aid in reducing disruption of essential enzymes and phytonutrients. |
| Full-fat Milk & Yoghurt | Full-fat dairy products, like yoghurt for weight loss, are incredibly healthy and keep you fuller for longer, helping to reduce overeating. |
| Fruits | Fruits with a low glycaemic index (GI) and calorie count, as well as high water and fibre content, are typically suggested for calorie restriction. The fibre content helps curb hunger and suppresses the appetite. |
Also Read: Is Dalia Good For Weight Loss? Discover 5 Benefits, Healthy Recipe & How It Stacks Up Against Oats
Dietitian’s Recommendation
While following an 800-calorie Indian diet plan, focus on eating a low-calorie diet high in fibre and protein, as this promotes a sense of fullness and decreases frequent hunger. I recommend including foods such as paneer, cucumber, beets, veggies, cereals, soybeans, and other healthy alternatives. Finally, I would recommend following some guidelines, such as maintaining optimal hydration levels, getting enough sleep, preparing meals ahead of time, and so on.
Dt. Lavina Chauhan
The Final Say
The 800-calorie diet provides an organised and efficient path to weight loss and improved metabolic well-being. Careful planning and the right foods allow you to fuel your body without going over the calorie limit. Always consult a healthcare professional before beginning, particularly if you have health issues. Done correctly, this plan can spark a healthier lifestyle and long-term changes. Pair it with hydration, sleep, and gentle activity for best results. Ready to take control of your health? Let this be your first step.
FAQs
1. How quickly do you see results on Fast 800?
The majority of individuals begin noticing weight loss effects within the first week of being on the Fast 800 diet, and within two to four weeks, significant changes are normally observed, all contingent upon the rate of metabolism and compliance.
2. Can you lose weight on an 800-calorie fast?
Indeed, eating 800 calories daily normally results in quick weight loss, particularly during the first few weeks, since it causes a large calorie deficit.
References
- https://www.bbcgoodfood.com/health/special-diets/what-fast-800-diet
- https://www.taste.com.au/healthy/menus/fast-800-diet-meal-plan/83bqvtue
- https://www.checkli.com/checklists/dietcompare/the-fast-800-diet-foods-you-can-and-cant-eat-while-on-the-diet
- https://www.livofy.com/health/800-calories-indian-diet-plan/#foods-to-eat-on-a-800-calorie-indian-diet
- https://www.stylecraze.com/articles/calorie-diet-and-menu-for-weight-loss/
- https://thefast800.com/common-misconceptions-about-the-fast-800/?srsltid=AfmBOopkSqI_oBzdiGu29gruCPCRwbm7ijDO1gaCw7IaonZlNYSaczRP
- https://www.timesnownews.com/health/what-is-the-fast-800-diet-dr-michael-mosleys-weight-loss-diet-that-cuts-diabetes-risk-article-90310916
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