Menu for 800 calories per day: the essence and principles of the diet, menu for the week, contraindications and reviews

The 800 calorie per day diet is a popular low-calorie weight loss method. In one or two weeks, you can lose up to ten extra pounds, but this happens in rare cases. The basis of the diet is protein and carbohydrate nutrition, thanks to which your muscles do not lose their functionality and volume. The diet is simple, it involves eating vegetables and fruits, and the variety of the menu depends only on your imagination. This method of losing weight has many positive reviews.

• We recommend reading: diet for 700 and 900 calories per day

Naturally, you can suffer for a week on a diet or in the gym, this is what most people do, but this is a short-term result.

CALCULATORS FOR THOSE WHO WANT TO LOSE WEIGHT

It is important to follow the regime and stick to the menu you have built. Of course, it’s worth organizing small holidays for yourself to relieve the psychological stress.

The correct way out of the diet is important; slowly increase the calorie content of your menu with increased physical activity in order to speed up your metabolism even more.

Those who go on a diet will have a different attitude towards food and their usual lifestyle. Yes - your food will change, yes - perhaps you will move on and fall in love with sports, yes - you can eat more... But you will start doing it correctly and the quality of your life will definitely improve!

Advantages

If you follow all the rules, you will always be full and in high spirits. A large amount of protein in your diet prevents the loss of muscle mass (as a result, your skin will not turn into flabby).

Carbohydrate foods can supply the brain with glucose and prevent irritability that is often observed during low-carb diets.

Plant fiber fills the stomach and prevents constant hunger pangs.

Thanks to dairy products, the body is saturated with a sufficient amount of calcium.

A low-calorie menu per day will provide good results. Alternating proteins and carbohydrates promotes uniform fat burning. At the same time, the body does not go into saving mode.

Benefits of the 800 Calorie Diet

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!

Diet and sport

If you actively exercise while dieting, you can burn additional calories.

Which sports are the most effective and burn the most fat?

The above data is just statistics. Each person has their own individual body parameters. Therefore, the error may be 50-100 kcal.

The essence and principles of the 800 kcal per day diet

The 800 kcal diet occupies a leading position among hundreds of low-calorie methods. Its essence is the well-known protein-carbohydrate alternation in combination with a large amount of fiber in the diet. The 800 kcal diet menu is quite varied: several options for low-calorie breakfasts, lunches and dinners with the same energy value are offered (you can choose from them - you can combine them as you wish). If you don’t repeat yourself, such a diet will not get boring soon, and you will lose weight quickly and with pleasure.

A diet of 800 kcal per day is well balanced, despite food restrictions, it ensures that the body receives all the necessary substances and also eliminates severe hunger.

If you need to get rid of a few extra pounds, it is enough to follow a diet for no more than 7 days.

When you need to lose 5-7 or more, the weekly diet can be repeated as needed until the desired result is achieved. Take breaks every 30 days of the diet.

Diet menu for one day

The main principle of such nutrition is to eat protein and carbohydrate foods. Products can be combined or alternated. The main requirement is not to consume more than 800 kcal per day, and the second dinner should include only animal proteins.

Allowed calories are divided into 3 times, that is, breakfast, lunch and dinner. Lunch accounts for the bulk of the food.

Nutritionists recommend distributing calories this way:

• breakfast – 250 kcal;
• lunch – 300 kcal;
• dinner – 250 kcal.

So, an approximate protein menu for one day:

Breakfast (to choose from):

• eggs (2 pcs.), a whole grapefruit, tea or coffee without sugar, you can add 2 teaspoons of milk;
• 100 gr. low-fat cottage cheese with 1 tablespoon of low-fat sour cream, tea or coffee without sugar.

Lunch is the main meal, so you should eat as much as you need. We offer two lunch options:

• salad of cucumbers, tomatoes and bell peppers (seasoned with 1 tablespoon of sour cream with the smallest percentage of fat content), boiled eggs (2 pcs.), tea or coffee without sugar;
• 100 g chicken breast, steamed root vegetables (you can use them to make a tasty and healthy dietary soup, but only without salt).

Dinner - to choose from:

• lean beef (100 g), raw vegetables (no more than 150 g), 250 ml skim milk;
• egg, sliced ​​cucumbers and tomatoes, 250 ml skim milk;
• 100 g of cottage cheese with zero fat content, a glass of kefir.

If you want, then instead of meat you can eat boiled fish or seafood, only in the same proportion. You can eat any vegetables except potatoes, but you should exclude grapes and bananas from fruits.

An approximate carbohydrate menu (we distribute the number of calories in the same way as with protein).

We choose from two options for breakfast:

• oatmeal (cook in water or milk) with an apple, a cup of tea;
• fruit salad with natural yogurt.

Lunch – one of the options to choose from:

• salad of cucumbers and tomatoes based on sour cream (minimal fat content), boiled or baked potatoes, tea without sugar;
• buckwheat porridge (cook it so that it is as crumbly as possible), salad from stewed vegetables (serving no more than 200 g).

Dinner:

• low-fat kefir, fresh fruit (except banana and grapes);
• salad of cucumbers and tomatoes based on low-fat sour cream, a cup of coffee without sugar.

The essence of the diet

The system consists of protein-carbohydrate alternation and the amount of plant fiber required by the body. A balanced menu for the week will provide you with nutrients and vitamins.

• Protein food - will not allow you to lose muscle tissue, prevents sagging skin;
• Carbohydrate foods – provide your body with glucose and help cope with the irritability that occurs with a low-calorie menu;
• Fiber – cleanses the gastrointestinal tract and fights hunger;
• Dairy products - calcium for bone tissue.

A significant reduction in calories in the daily menu gives positive results quite quickly, and alternating carbohydrate and protein days will speed up metabolism and help the body avoid stress.

800 calories per day - three meals: breakfast - 250 kcal, lunch - three hundred kcal, dinner - two hundred and fifty calories.

The diet will help you quickly reduce weight and body size while maintaining your attractiveness. After a week you will see the first results. However, the low calorie menu is not suitable for people who engage in vigorous physical activity at work or in the gym. Prohibited for pregnant and nursing mothers, teenagers, people who are overweight more than thirty kilograms, people with chronic diseases.

Nutritionists recommend that women over thirty-five years old eat this way.

Menu for 7 days

This weekly menu consists of breakfast, second breakfast, lunch, afternoon tea and dinner. To avoid inadvertently exceeding the amount of calories allowed, you must strictly adhere to the recommended foods. If you decide to deviate a little from your diet, then perhaps the extra pounds will not go away.

Nutritionists allow fasting days, which involve increasing the daily intake to 1200 kcal.

So, let's look at a sample menu.

Monday

1. 
   Low-fat cottage cheese - 100 g, coffee or tea without sugar.

2. Green apple.
3. A serving of vegetable soup, 80-110 g of steamed fish and a green salad (can be seasoned with a teaspoon of lemon juice).
4. 130-160 gr. fresh tomatoes.
5. A serving of baked vegetables (except potatoes).

Tuesday

1. Oatmeal (you can add 5 g of honey) with fruit.
2. 1 orange.
3. Cucumber and tomato salad, a portion of buckwheat porridge, coffee with milk.
4. Vegetable stew, 80-110 g chicken fillet (just remove fat from it).
5. 250-300 g of fresh vegetables, 1 egg and skim milk.

Wednesday

1. Eggs – 2 pcs., a glass of yogurt.
2. A glass of tomato juice.
3. A portion of vegetable stew and boiled chicken fillet.
4. Green salad dressed with lemon juice.
5. Boiled lean fish, boiled vegetables and low-fat kefir.

Thursday

1. Fruit salad dressed with yogurt.
2. 1 banana.
3. Boiled or baked potatoes, fresh vegetables.
4. 130-160 g of fresh cucumbers.
5. Sliced ​​cucumber, tomato and bell pepper, a glass of kefir or milk.

Friday

1. Yogurt.
2. Boiled cauliflower – 130-160 g.
3. Boiled veal – 100 g, stewed zucchini.
4. A glass of kefir.
5. Portion of seafood.

The diet for Saturday and Sunday can be chosen from the above.

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!”

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.

Protein menu

Breakfast:

- low-fat cottage cheese (100 g) with a tablespoon of low-fat sour cream and a cup of tea or coffee (you can add a small amount of skim milk to the drink); — boiled eggs (2 pcs.); tea/coffee with milk.

Lunches:

- 200 g stew from non-starchy vegetables; 140-150 g cooked chicken fillet without skin; — 250 ml of soup (without frying) from vegetables and chicken fillet; - 2 boiled eggs, a salad of bell pepper, cucumber and tomato (we use 1 piece of each vegetable), lightly seasoned with low-fat sour cream or natural yogurt.

Dinners:

- non-starchy vegetable salad (300 g); boiled egg; low-fat kefir or milk (glass); - 150 g of low-fat cottage cheese and 200 ml of the same kefir (you can add 0.5 tsp of honey or jam to dinner); - boiled beef fillet (100 g), 300 g of non-starchy vegetables, a glass of low-fat milk or kefir; - 150 g of cooked fish fillet or the same amount of seafood.