Weight Loss

The 800 Calorie Diet Plan For Weight Loss

ISSA Certified Specialist in Fitness & Nutrition
The 800 Calorie Diet Plan For Weight Loss September 18, 2017

Are you overweight and putting on more pounds with each passing day? Have your clothing options shrunk to wearing only loose tops and dresses? Honestly, don’t you wish that you were at least 2-3 sizes smaller? Yes, you should love the way you look but my concern is not only how you look. It is the obesity-related life threatening diseases and your mental health that concerns me the most. So, make the smart choice, keep the multiple health problems away by breaking up with your unhealthy habits. Follow this 800 calorie diet plan for 3 days a week for a month and lose water weight, kickstart your metabolism, and melt that stubborn fat. So without any further delay, let’s check out three 3 day 800 calorie diet chart.

The 800 Calorie Diet Plan

Day 1

800 Calorie Diet Plan - Day 1 Pinit

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MealsWhat To Eat
Early Morning (7:30 – 8:00 a.m)1 cup water with 1 teaspoon apple cider vinegar
Breakfast (8:45 – 9:15 a.m)Options:

  • Oatmeal with ½ an apple and 1 teaspoon maple syrup
  • 2 boiled egg whites + 1 cup milk + ½ cup papaya
Lunch (12:00 – 12:30 p.m)Options:

  • Chicken clear soup
  • Sauteed veggies
Evening Snack (4:00 p.m)Green tea + 1 saltine cracker
Dinner (7:00 p.m)Options:

  • Baked salmon and veggies
  • Kidney bean chilli

Why This Works

Apple cider vinegar is very effective when it comes to weight loss. Therefore, start your day with apple cider vinegar diluted in a cup of water. Have a substantial breakfast that contains dietary fiber, protein, and complex carbs. Keep the lunch as light as possible but have nutritious food. Green tea has no calories and is a good source of antioxidants that will help you nullify the toxins in the body. Have a delicious dinner that is nutritious but low in calorie.

If you are a picky eater or allergic to any of the foods mentioned in the diet chart, here is a list of substitutes for you.


Apple cider vinegar – Lemon juice
Oatmeal – Broken wheat
Apple – Pear
Maple syrup – Organic honey
Chicken – Turkey
Sauteed veggies – Veggie salad/soup
Green tea – Oolong tea
Saltine cracker – Multigrain biscuit
Salmon – Chicken
Kidney bean – Garbanzo bean

Day 2

800 Calorie Diet Plan - Day 2 Pinit

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MealsWhat To Eat
Early Morning (7:30 – 8:00 a.m)1 cup fenugreek seed soaked water
Breakfast (8:45 – 9:15 a.m)Options:

  • Kale and pomegranate smoothie + 2 almonds
  • Quinoa + 2 almonds
Lunch (12:00 – 12:30 p.m)Options:

  • Veggie lettuce wrap
  • Tuna salad
Evening Snack (4:00 p.m)Green tea or grapefruit juice
Dinner (7:00 p.m)Options:

  • Chickpea stuffed capsicum
  • Grilled chicken breast with veggies

Why This Works

Fenugreek soaked water helps to boost the metabolism and also supports proper bowel movement. Kale, pomegranate, and quinoa is loaded with vitamins, minerals, and dietary fiber. Therefore you will not feel hungry for at least 2 hours. Almonds are a great source of healthy fats needed in the body to reduce inflammation and maintain cellular health. A light yet nutritious lunch will keep you active as you will not feel weighed down. Green tea and grapefruit aid weight loss by suppressing hunger and increasing the metabolic rate. Have a tasty and filling dinner that contains a good amount of protein.

If you are allergic to any of the foods mentioned in the diet chart, you can substitute those ingredients with the following foods.


Fenugreek seeds – Cumin or fennel seeds
Kale – Spinach
Pomegranate – Orange or grapefruit
Quinoa – Vegetable semolina or broken wheat
Almonds – Walnuts or macadamia nuts
Lettuce – Chinese cabbage
Tuna – Salmon or chicken
Green tea – Herbal tea
Grapefruit – Orange
Chickpea – Mushroom
Capsicum – Tomato
Chicken breast – Mackerel

How You Will Feel By The End Of Day 2

By the end of Day 2, you will feel less bloated and your digestive system will start to work normally. You will be relieved of any headache due to poor gut health and therefore you will become more productive. And once you start to notice the positive effects you will look forward to day 3 of this diet plan.

Day 3

800 Calorie Diet Plan - Day 3 Pinit

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MealsWhat To Eat
Early Morning (7:30 – 8:00 a.m)1 cup warm water with lime juice and honey
Breakfast (8:45 – 9:15 a.m)Options:

  • 1 boiled egg + 1 cup fat-free milk + ½ an apple
  • Avocado, celery, and chia seed smoothie
Lunch (12:00 – 12:30 p.m)Options:

  • Baba ganoush (reduce the tahini and oil amount) + 1 pita bread
  • Smoked ground turkey with spinach and tomatoes
Evening Snack (4:00 p.m)Green tea
Dinner (7:00 p.m)Options:

  • Squash soup
  • Asian style sauteed chicken and veggies

Why This Works

Warm water with lime juice and honey is a great way to start your day. Lime is rich in vitamin C and honey is loaded with antibacterial properties. Make it a habit to eat a substantial breakfast before heading out. Breakfast should be comprised of a good source of protein, healthy fats, complex carbs, and dietary fiber. You are free to explore healthy and nutritious yet low-calorie lunch and dinner options on the third day. It will help you to cut down in calories and keep your hungers pangs and bay. Green tea should be your go-to drink if you want to lose weight.

For Day 3 too we have a substitutes list ready for you. Take a look.


Lime juice – Lemon juice or apple cider vinegar
Honey – Ceylon cinnamon powder
Boiled egg – Scrambled eggs or poached chicken breast
Milk – Soy milk
Apple – Plum
Baba ganoush – Vegetable curry
Pita bread – Wheat flat bread
Turkey – Tuna/salmon/chicken
Spinach – Kale/lettuce
Tomato – Zucchini
Green tea – Herbal tea or oolong tea
Squash – Pumpkin
Chicken – Turkey/basa fish

How You Will Feel By The End Of Day 3

By the end of day 3 you will surprised to see how much water weight you have lost. As said in the beginning, you have to continue being on the 800 calorie diet for 3 days per week for a month to actually help your body to melt the fat. And in order to do so, you have to exercise on the non-diet days. Here is an exercise plan for you.

Exercise Plan

800 Calorie Diet Exercise Plan Pinit

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As you will consume only 800 calories on the diet days, please avoid working out. But you can workout on the non-diet days. Make sure to workout 1 hour per day to burn the fat. You may follow this exercise routine.

  • Neck rotations – 1 set of 10 reps
  • Shoulder rotations – 1 set of 10 reps
  • Arm circles – 1 set of 10 reps
  • Wrist rotations – 1 set of 10 reps
  • Waist rotations – 1 set of 10 reps
  • Ankle rotation – 1 set of 10 reps
  • Spot jogging – 3-7 minutes
  • Mountain climbers – 1 set of 10 reps
  • Jumping jacks – 1 set of 10 reps
  • Scissor kicks – 1 set of 10 reps
  • Horizontal out kicks – 1 set of 10 reps
  • Squats – 1 set of 10 reps
  • Explosive squats – 1 set of 10 reps
  • Burpees – 1 set of 10 reps
  • Crunches – 1 set of 10 reps
  • Jumping forward lunges – 1 set of 10 reps
  • Pushups – 1 set of 10 reps
  • Plank – 2 sets of 20 seconds hold
  • Yoga for weight loss
  • Meditation for awakening

These simple exercises can be perform at home or at office and at your convenient time.You can also go to a gym or do other exercises such as biking, hiking, dancing, swimming, playing any sport etc.

How Will You Feel After 1 Month

How Will You Feel After 1 Month Pinit

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After you complete being on the 800 calorie diet for 3 days per week for a month and exercise on the non-diet days you will get to see a new you! You will be more relaxed, alert, feel fit, and be positive. This will help you build a new relationship between you and your body and mentally you will be relieved of stress, anxiety, and depression. You will be proud of yourself for having taken the step ahead and succeeded.

Let’s check out the benefits of the 800 calorie diet plan at a glance.

800 Calorie Diet Benefits

800 Calorie Diet Benefits Pinit

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  • 800 calorie diet plan is a very low-calorie diet (VLCD) plan, meaning that you would eat nutritious yet low-calorie food. VLCDs aids quick loss of weight without making the person weak and inactive. Remember, you are just watching out for foods high on calorie and avoiding it and increasing intake of foods that are high on energy.
  • The 800 calorie diet plan, which you have to follow for 3 days per week for a month can help kickstart your metabolism and fat mobilization. This will reduce the risk of developing many life-threatening diseases such as heart problems, digestive issues, respiratory disorders, and infertility.
  • It is the best diet plan for those who cannot make time for gymming or any other form of physical exercises.
  • The 800 calorie diet is also beneficial for those suffering from apnea.

Now, since 800 calories are way too less when compared to the calories that you should consume daily, keep in mind the following points before starting with this diet plan.


  • Talk to your doctor or dietician before starting this diet plan.
  • A sudden change in diet affects the body in more ways than one. So do not force it on the body as poor calorie intake may result in fatigue and diarrhea. Give your body some time to adjust to the diet.
  • Do not overdo. It may be important and healthy to lose a few pounds, but take breaks between weeks. Following VLCDs continuously may result in long-term problems on kidney, liver and heart functions.

It is important to understand that following a low-calorie diet intermittently will give your body the time to flush out toxins, repair damage, and prevent the metabolism from plateauing. So, start the 800 calorie diet plan today to lose weight and bid adieu to unhealthy lifestyle. Stay happy and healthy!


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