Weight Loss

800 Calorie Diet – The Best VLCD For Diabetes And High Blood Pressure

Reviewed by Merlin Annie Raj, Registered Dietitian
ISSA Certified Specialist in Fitness & Nutrition
800 Calorie Diet – The Best VLCD For Diabetes And High Blood Pressure Hyderabd040-395603080 January 21, 2020

The 800 calorie diet is the best alternative therapy for reversing type 2 diabetes and lowering high blood pressure (1), (2).

Type 2 diabetes and high blood pressure are linked to obesity (3), (4). Scientists have found that VLCD (Very Low-Calorie Diet) is ideal for weight loss and reduces the risk of obesity-related diseases (5), (6).

Try this research-approved diet if you have type 2 diabetes or high blood pressure.

Here’s everything about the 800 calorie diet – What is it? Is it safe? What to eat? How long to be on this diet? Scroll down to get started!

What Is The 800 Calorie Diet?

 The 800 calorie diet is a Very Low-Calorie Diet (VLCD). It is a calorie-restrictive diet thataids weight loss in people with obesity-related diseases like hypertension and type 2 diabetes.

 It is also a part of The Blood Sugar Diet, a stricter form of the 5:2 diet. It was popularized by the medical journalist, Dr. Michael Mosley.

To be on The Blood Sugar Diet, you have to be on the 800 calorie diet for eight weeks. Then, move on to a flexible 5:2 diet approach, where you’d be on 800 calories for 2 days and 1500 calories for 5 days.

In this post, however, we are going to focus on the 800 calorie diet for 3 days a week.

If you are interested in trying out the blood sugar diet, you MUST seek help from your dietitian or doctor.

Main Idea – The 800 calorie diet is a Very Low-Calorie Diet that works for people who have diabetes and hypertension.

Is A Very Low-Calorie Diet Safe? 

Yes, a very low-calorie diet is safe (7). But there is the possibility of going wrong if you misuse or abuse it.

Women require 2000 calories per day to maintain their weight and physiological functions. To lose weight, women need to consume only about 1500 (or less) calories per day (8). In the case of obesity that gives rise to life-threatening and debilitating diseases, going on a VLCD is a smart choice.

But what if you do not have obesity, diabetes, and/or hypertension? What if you want to use this diet to lose a bit of flab?

Well, the 800 calorie diet is NOT for healthy people who want to lose a bit of flab. You can go on this highly effective diet instead!

Main Idea – VLCD is safe. But misusing or abusing VLCD for weight loss hampers your body and brain functions.

How Does The 800 Calorie Diet Work?

The 800 calorie diet works based on the following points:

  • Calorie restriction.
  • Including lean protein, healthy fats, and dietary fiber.
  • Consuming Mediterranean diet
  • Staying hydrated.
  • Getting proper rest.
  • Engaging in light and fun workout.

Now that you know what this diet is about, here’sa 3-Day 800 calorie diet/meal plan.

3-Day 800 Calorie Diet Plan 

Day 1

Day 1 Pinit


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  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
Dinner (7:00 p.m.)Options

●      Baked salmon and veggies

●      Kidney bean chili

Why This Works

Apple cider vinegar is very effective for weight loss. Have a substantial breakfast that contains dietary fiber, protein, and complex carbs. Keep the lunch as light as possible and nutritious. Green tea has no calories and is a good source of antioxidants that will help flush out toxins from the body. Have a delicious dinner that is nutritious but low in calories.

Day 2

Day 2 Pinit


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 metabolism and supports proper bowel movement. Kale, pomegranate, and quinoa are loaded with vitamins, minerals, and dietary fiber. Therefore, you will not feel hungry for at least 2 hours. Almonds are great sources of healthy fats that 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.

Day 3

Day 3 Pinit


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 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 sautéed chicken and veggies

Why This Works

Lime is rich in vitamin C, and honey is loaded with antibacterial properties. Eat a substantial breakfast before heading out. Explore healthy and nutritious lunch and dinner options on the third day. It will help you to cut down on calories and keep your hunger pangs at bay. Green tea should be your go-to drink on this day.

Main Idea – Eat healthily and mindfully on these 3 days. It will be a little difficult initially, but you will get used to it soon.

On the non-diet days, you must get your body moving to expend the calories. Here’s an exercise plan you may follow.

Exercise Plan

Exercise Plan Pinit


  • 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

You can do these simple exercises at home or the office. You may also go to a gym or do other exercises such as biking, hiking, dancing, swimming, or playing a sport.

How Long Should You Be On This Diet?

Be on this 3-day per week 800-calorie diet for a month. You may continue being on it for 2 months.

How Will You Feel After 1 Month?

After you finish 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 your body and mind.

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 in the next section.

The 800 Calorie Diet Benefits

  • Helps kick-start metabolism and fat mobilization.
  • Reduces the risk of developing many life-threatening diseases, such as heart problems, digestive issues, respiratory disorders, and infertility.
  • Aids quick weight loss without making the person weak and inactive. Remember, you are just watching out for foods high in calories and avoiding them and increasing the intake of foods that are high in energy.
  • Beneficial for those suffering from apnea.

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 this diet plan.


  • Talk to your doctor or dietitian before starting this diet plan.
  • A sudden change in the diet affects the body in more ways than one. 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 in kidney, liver, and heart functions.

Following a low-calorie diet intermittently will give your body the time to flush out toxins, repair damage, and prevent the metabolism from plateauing.

Start the 800 calorie diet plan today to lose weight and bid adieu to an unhealthy lifestyle. Stay happy and healthy!

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Charushila Biswas

Charushila Biswas is a Senior Content Writer and an ISSA Certified Fitness Nutritionist. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. And that prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.