800 calories a day for 3 months work as good as aggressive physical activity in losing weight. Calories are available in food; provide energy to the body in the form of heat. This heat is stored and burned as fuel which is useful for the functioning of the body. Every unit of calories comes from different sources of food, whether they are fats, proteins, carbohydrates, or sugars. The people need these sources of calories to live.
Each and every cell in our body i.e.; in brain, muscles, and other body parts require energy to function optimally. This energy, provided from the nutrients that provide calories. There will be some consequences if we do not provide these calories to the body on a daily basis; they could be lean muscle mass, low concentration power, or less energy.
We take calories in different portions in a day, for breakfast, lunch, evening snack, dinner, and might be some junk in-between. Each one of us consumes different amounts of calories. 800 calories a day for 3 months doesn’t suit every age people and at different temperatures, the amount of heat needed to make calorie vary.
How many calories should people eat or need in a day depends on each person’s activity level. The calorie intake differs from male to female, children to adults. Some dietary officials stated that for adults, 40-50 percent of calories should come from carbohydrates, 20-25 percentage from fat, and 10-30 percentage from protein. For children, they need a higher amount of fat and 25-40 percentage of their calories. These ranges even differ with individual activity levels. 800 calories a day for 3 months is not much preferred for sick people or patients. Athletes need more carbohydrates as they do aggressive practice in a day.
High and low-calorie foods
High-calorie foods have a high amount of calories in it irrespective of their serving size. Fatty foods like oils, butter, fried foods, and sugary sweets are much higher in their calorie. High-calorie foods incorporate more junk foods; even healthy foods are available in high calories such as avocados, quinoa, nuts, olive oil, whole grains, raisins, dark chocolate, etc. Irrespective of serving size, low-calorie foods have fewer calories in them. Vegetables and fruits have low calories.
In 800 calories a day for 3 months diet both high and low calories can be combined. Empty calories are also present in some food sources. They have less to no calories in them and they are solid fats that solidify at room temperature and added sugars. Butter is solid fat. Calories associated with weight loss- it is very essential for the body to consume sufficient calories.
Though it is important, it is more important to maintain the intake of the calories, they help in shedding pounds. Calories play a role in physical activity as running one mile burns nearly 110 calories. When people want to lose weight they often consume fewer calories or burn more calories. Consuming sufficient calories is very essential to maintain a healthy metabolic rate.
800 calories a day
A low-calorie diet restricts the consumption of calories per day. The swift weight-loss stage of the diet involves consuming 800 calories a day. An 800 calorie diet allows a person to consume 800 calories per day in total. This accomplished by losing weight and reduces some obesity-related health problems. If a person is interested to follow this method in the weight loss process, have to maintain the intake calorie for a minimum of 2 weeks. Can follow this calorie diet for unto 12 weeks or so depending on the amount of weight they plan to lose. 800 calories a day, consumption for 3 months helps to lower type 2 diabetics and lowers high blood pressure sometimes this, followed for blood sugar diet. Blood sugar diet followers continuously follow an 800 calorie diet for eight weeks and later go with 2:5 diet patterns i.e.; 800 calories for two days and 1500 calories for five days for best results.
800 calorie diet benefits
Lowers risk of diseases
In this present world where people are more dependent on packed food or junk food, knowingly or unknowingly they consume lots of calories. And from the age of 5 children and adults are facing obesity problems. 800 calories a day consuming for 3 months helps in resetting the body biological functions. This diet maintains the hormonal actions periodically while the following week by week. An 800 calorie diet reduces the risk of thyroid issues, type 2 diabetics, hypertension, heart-related problems, infertility, and digestion issues.
Increase energy levels
We feel low energetic and lazy when filled with more limitless calories each day. The energy required for each day, supplied from 800 calorie food that has vitamins and minerals in it. Going on an 800 calorie diet for 3 months, includes avoids unhealthy and healthy food leading to a healthy lifestyle. Healthy food includes fruits and low-calorie intake. Healthy living, always incorporated with good levels of energy, as we follow this diet gradually energy increases each day.
Reduces sleeping apnea
Sleep apnea is a sleep disorder associated with mouth, throat, and breathing problems. Snoring loud makes the person feel tired even after sleeping for the whole night, this caused due to obesity or overweight. When people eat without calorie control, unknowingly the put up excess weight which leads them to overweight. Due to obesity and overweight people face problems while sleeping. Going on 800 calories a day for 3 months helps reduce weight, this in turn reduces sleep apnea.
Body inflammation
Acute inflammation fights foreign infections like viruses and bacteria. Bad or chronic inflammation that harms the body due to induced obesity reduces as low- calorie diet followed. Healthy balanced diet when followed for a few months, inflammation reduces.
Helps in weight loss
lowering intake of calorie burns waste body fat during night time. Most of the people these days are suffering from overweight and they find it difficult to choose the proper diet. 800 calories a day for 3 months, when followed perfectly burn unwanted fat from the body and helps in maintaining the right weight.
800 Calories diet plan
An 800 calorie diet does not specify water quantity because one has to stay hydrated while following this diet plan and all the days of life. It is difficult to give a diet plan for all 90 different days. So for an idea of how to follow the plan here, we clearly show different food.
Fenugreek Seeds
Morning at 7:00 a.m. 2 teaspoons soaked fenugreek seeds in one cup of water or one cup lukewarm lemon juice with added honey. Fenugreek seeds work effectively for weight loss. It reduces the risk of type 2 diabetes and also increases insulin sensitivity. Honey is filled with antibacterial properties and lemon is rich in vitamin c, this boosts the immune system.
Breakfast
Breakfast at 8:30 a.m. should opt for oatmeal with mixed fruits and berries with 4-5 almonds. 2 boiled egg whites with a cup of milk and half cup papaya. Drink smoothie with kale and pomegranate with two almonds. One cup vegetable quinoa. One apple, almond milk, and chia seed smoothie. Here we have mentioned different choices, but do not consume all the specified options on one day. Kale, pomegranate, and quinoa are rich and loaded with dietary fibers, vitamins, and minerals. This will not make you feel hungry in less time. Always opt for a substantial breakfast that is rich in fiber and filled with protein and complex carbs and try to keep lunch light.
Lunch
Lunch at 12 pm- serve lunch with one cup of chicken soup and saluted veggies. Tuna salad with olive oil and lemon juice dressing. One cup mushroom clear soup with some smoked meat, blanched spinach, and fresh tomatoes. Explore with a nutritious and healthy diet every next day as the nutritious lunch will keep the body active and will not make feel weighed down.
Evening Snack
Evening Snack at 4:00 p.m. fills the snack time with a cup of green tea or grapefruit juice. Green tea is a rich source of antioxidants and has no calories in it. Grape juice and green tea help in losing weight.
Dinner
Dinner at 7:00 p.m. – include boiled veggies and little of baked salmon. One cup boiled black beans and sautéed veggies. Boiled chickpea, grilled chicken breast with a cup of boiled veggies. One cup of squash soup, sautéed chicken, or veggies. Have a taste filled nutritious, low-calorie dinner that provides a good amount of protein as well.
Body change after three months
After following 800 calories diet every day for 3 months people will lose weight. They look slimmer, feel more energetic, and feel positive. This diet reduces the stress levels and fastens the metabolism. These new changes in the body will make you fall in love with yourself and with healthier habits. This increases the confidence level to move forward in life and face anybody. Until this 800 calorie diet is misused this works best.
Precautions and Safety for 800 calorie diet
- One must get interacted with the doctor or dietitian before starting 800 calories a day for 3 months diet.
- Give time for your body to adjust to the changes; do not force the body with huge diet plans and poor intake of calories leads to diarrhea.
- Overdoing any diet at the wrong age without any need make you suffer in the later years.
- It is important to lose weight but don’t overdo it. Take breaks in between a few weeks as a continuous diet plan may result in long-term issues in the kidney, liver, and heart functions.
- If a person who follow 800 calories a day for 3 months diet plan and feels weak, they should consult the doctor. Do not overeat as you go weak without dietitian notice.
- Do not follow the diet if you are pregnant, have hypoglycemia, lactating, and if you are any patient who went under surgery.
Conclusion
800 calories diet plan for 3 months is good for weight loss, protects the body from harming lifestyle, and when people suffer from other diseases. Only the diagnosed people who are fit for dieting must follow this type of low-calorie food plan. A regular check-up with dietitians aids in a successful ending of diet. Monitoring BMI regularly, very important to avoid risks associated with over dieting. Finally, a healthy diet makes a way for healthy living.
Sirisha B