Understanding the 850 Calorie Diet
The 850 calorie diet is a popular weight loss plan that restricts daily calorie intake to 850 calories. This very low-calorie diet can promote rapid weight loss in the short term. However, there are important considerations regarding nutrient intake and sustainability to understand before trying this diet.
How the 850 Calorie Diet Works
The basis of the 850 calorie diet is creating a large daily calorie deficit to spur weight loss. To lose one pound per week, you need a 500-calorie daily deficit. An 850 calorie intake creates over a 1000-calorie deficit for many people, leading to fast initial weight loss.
However, this very low intake is not sustainable or necessarily healthy long-term. It restricts intake of beneficial nutrients and can be difficult to adhere to. The diet may best be used for short-term "jump starts" followed by more moderate calorie reduction for ongoing weight management.
Sample 850 Calorie Diet Meal Plan
Here is a sample one-day 850 calorie diet meal plan:
- Breakfast: 1 hard-boiled egg (80 calories) and 1 cup berries (85 calories)
- Snack: 3 cups air-popped popcorn (100 calories)
- Lunch: Tuna salad with 2 cups greens (185 calories)
- Snack: Part-skim mozzarella stick (80 calories)
- Dinner: 3 oz chicken breast with 1 cup roasted broccoli (260 calories)
As you can see, meals and snacks are very small to keep within the tight calorie limit. Portion control is critical when following the 850 calorie diet.
Benefits of an 850 Calorie Diet
When followed in the short term under medical guidance, an 850 calorie diet can produce fast weight loss results. Some research has found low-calorie diets like this can improve health markers like blood pressure, cholesterol, and blood sugar in people with obesity.
Rapid Weight Loss
The most notable benefit of the 850 calorie diet is quick initial weight loss. By creating a large calorie deficit, you can expect to lose several pounds in the first week.
However, experts warn this rapid weight loss consists mostly of water weight and lean muscle mass rather than fat. Long-term low calorie diets result in slower, more sustainable fat loss over time.
Reduced Disease Risk Factors
Beyond fast weight loss, calorie restriction has shown potential health benefits related to aging, cancer risk, immune function, and more. Limiting intake may trigger protective cell responses that combat disease.
In particular, the 850 calorie diet can lower cardiovascular disease risk factors like unhealthy cholesterol levels and high blood pressure.
Drawbacks and Health Risks
While the 850 calorie diet can produce impressive initial results, it also carries significant drawbacks and risks. These include nutritional deficiencies, loss of lean muscle, increased hunger and cravings, and potential health complications.
Nutrient Deficiencies
With such a restricted calorie intake, it can be extremely difficult to meet all your nutritional needs on an 850 calorie day. Deficiencies in key nutrients like protein, fiber, vitamins, and minerals may develop over time.
Muscle Loss
Low calorie diets lead to loss of fat free mass and muscle in addition to body fat. Since muscle is metabolically active and burns calories, this can negatively impact your resting metabolic rate. Losing muscle may also leave you feeling tired and weak.
Increased Hunger and Cravings
Another common complaint with very low calorie diets is constant hunger and cravings. Severely restricting intake often leads to becoming preoccupied with food and sometimes binge eating episodes. Careful meal planning becomes critical.
Safety Concerns
Experts warn against following an 850 calorie diet without guidance. Potential complications include gallstones, electrolyte imbalances, and more. Very low calorie diets may also worsen eating disorders or extreme dieting behaviors.
Who Should Follow an 850 Calorie Diet?
Due to the restrictive nature and potential risks of the 850 calorie diet, it should only be followed under a doctor's supervision by certain individuals:
- People with a starting BMI over 30 (Class 1 obesity or higher)
- Individuals looking to "jump start" weight loss for a specific event
- Those seeking to lose a modest amount of weight quickly under medical guidance
This diet is likely too restrictive for most general weight management goals. People with less than 30-40 pounds to lose or at a healthy weight should not follow this plan.
Making the 850 Calorie Diet More Sustainable
While rapid results may be tempting, maintaining an 850 calorie diet long-term is not realistic or advisable for most people. Here are tips to make this plan more sustainable if using it as a "kick start":
Follow Medical Guidance
Work closely with your healthcare provider to determine if this diet is appropriate for your situation. Follow their guidelines for safe implementation including any necessary supplements.
Stay Hydrated
Drink plenty of calorie-free beverages like water and unsweetened tea to stay hydrated on fewer calories. Dehydration may trigger false hunger cues.
Balance Nutrition
Carefully plan meals and snacks to ensure you meet daily protein, vitamin, mineral and other nutritional needs within the tight calorie limit.
Transition Slowly
After an initial period on the diet, gradually increase calories by 100-200 per day each week until reaching a modest, sustainable deficit.
The Bottom Line
When followed carefully alongside medical supervision, an 850 calorie diet can produce quick weight loss. However, the risks of nutritional deficiencies, muscle loss, and burnout make this plan unsustainable for most people long-term.
Work with your doctor and dietitian if interested in trying this short-term approach. But, be prepared to transition back to more moderate calorie reduction for safe, consistent weight management.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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