What does an 800 calorie diet look like and is it for you?


Weight loss travel has always attracted attention, especially if it is a celebrity. Example: that of Angel Locsin.

Earlier this week, the newly married actress and philanthropist, who looked cool in her all-black athleisure, posted a visibly slimmer photo of herself to her Instagram, @therealangellcosin. In less than an hour, celebrities and fans alike were voicing their messages of support, inundating the post’s comments with countless “fiery” emojis, as news agencies rushed to report on the latest development. on Locsin’s Weight Loss History.

And like other weight loss stories that have gone viral, this one has made people wonder, “What did she do?” Google searches for his approach to weight loss must have been intense. And they would have led this former Darna to talk about her 800 calorie diet, which would be strictly guided by a nutritionist. Now, the diet is the talk of the town.

What is it exactly?

The 800 calorie diet is a VLCD, or very low calorie diet, which means consuming 800 calories per day, according to this story on Philippine Star. “It promises rapid weight loss results and is an effective way to lower high blood sugar,” the report says. VLCD diets are primarily made up of lean protein (fish, chicken), protein shakes, and meal replacement bars.

A quick Google search for the 800 calorie diet would lead to a site called thefast800.com. According to global food media brand BBC Good Food, the Fast 800 Diet was developed by Dr Michael Mosley of Trust Me, I’m a Doctor, a show that airs on BBC Two, a UK television network. According to the site, the diet is divided into stages, and the first stage is the phase of rapid weight loss which can last from 2 to 12 weeks.

The first step, says the site, “involves following a daily diet limited to 800 calories, or using a VLCD.” [very low calorie diet] meal replacement product that provides 600 calories (normally the equivalent of three shakes) combined with 200 calories of vegetables; or you can choose to eat real food. Real food can include lean protein sources and vegetables. In a report from the Philippine Star, this is what Locsin got on her first day of the diet. It started in early June.

The second stage involves intermittent fasting, “limiting calories to 800 per day for two days of the week, then eating a healthy, low-carb Mediterranean diet for the remaining five days.”

Once a person follows the Fast 800 diet and reaches their target weight, they move on to the maintenance phase, the composition of which depends on their lifestyle and fitness goals.

You need calories

We asked a nutritionist what an 800 calorie diet looks like, to give you a better idea of ​​what you might be eating if you take more steps towards the program.

First of all, we discussed the calories in our diet.

Maria Christina S. Reyes, MD, MSCN, DPCMNP, medical nutrition specialist at The Medical City and assistant professor at Ateneo School of Medicine and Public Health, says that, in layman’s terms, the calories in the foods we eat provide energy in the form of heat, so that our bodies can function, which means that we all need a certain amount of calories to support us.

“Understand, however, that not all calories are the same,” says Dr. Reyes. “For example, 100 calories of candy is equal to 1/2 cup of rice or 20 cups of lettuce. Calories and nutrients are not the same. Counting calories is good, but I think the nutrients you put in your food are more essential for maintaining health.

For the 800 calorie diet, Dr Reyes says there’s a lot more nutritionists and health experts need to understand than calorie counts, like when and when you eat. She adds that the most appropriate type of diet for a person will depend on several factors, such as the underlying conditions.

If a person is obese, for example, medical experts often need to address the root cause of obesity, which can include genetic, metabolic and hormonal disorders (hypothyroidism, adrenal dysfunction, etc.), side effects of medications, chronic stress or even behavior problems.

For generally healthy people, it is best to follow the first law of thermodynamics: to lose weight, the calories ingested must be less than the calories burned. Dr Reyes said: “Focus on regular energy expenditure and make sure it exceeds energy intake: move more! “

What did he look like

Here is the example of an 800 calorie diet from Dr. Reyes:

Breakfast: 1 scrambled egg with 1⁄2 cup spinach, sautéed in a small amount of chicken broth, garnished with 1⁄4 whole avocado, a pinch of sea salt and pepper.

Breakfast: About 3 ounces of cooked turkey or chicken over 2 cups of mixed baby leaves. Add the juice of 1/2 lemon and 1 teaspoon of olive oil, and drizzle over the greens and chicken. Add a pinch of sea salt and cracked pepper.

Having dinner: About 3 ounces of poached or grilled salmon and 1 cup of steamed broccoli, drizzled with 1⁄2 tsp.

It’s for you ?

It goes without saying that the 800 calorie diet is not safe for everyone, especially without the advice of a health expert.

Dr Reyes warns: “Some people on a low-calorie, high-fat diet can develop dyslipidemia (abnormal cholesterol), increasing the risk of cardiovascular disease. A low calorie, high protein diet may induce kidney overload in patients with impaired kidney function. My suggestion, work closely with your doctor and dietitian to monitor the effects of your diet on your body.

She adds that a prolonged calorie deficit can lead to micronutrient deficiencies, which can “impair mitochondrial function, decrease metabolism and contribute to muscle loss.”

If it lasts too long, she says, it can be dangerous: “The possible long-term consequence of severely restricted calorie intake includes hormonal changes, infertility, compromised bone health and immunity – that is. definitely a concern with COVID around. “

Dietary advice

Diets are evaluated based on four factors, explains Dr. Reyes, citing this article on US News: safety, content for health (rich in nutrients), durability (easy to follow) and effectiveness for loss. weight.

For those who can’t even bear to think about an 800 calorie diet, here are some quick reminders from Dr. Reyes that will get you going on a healthy lifestyle:

1. Avoid processed foods, fast food, bad fats

2. Take 5-10 servings of fruits and vegetables that complement the colors of the rainbow – this will ensure that you are getting all the essential phytonutrients and micronutrients your body needs.

3. Limit the consumption of salt and simple sugars (cakes, candies, cookies, etc.)

4. Support gut health with probiotics and prebiotics

5. Exercise regularly

6. Get adequate and QUALITY sleep

7. Manage your stress and take care of yourself

8. Cultivate positive relationships

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