Home Diet The 800 Calorie Weight Loss Diet: Plan, Menu, Calculator, Recipes, and Results.

The 800 Calorie Weight Loss Diet: Plan, Menu, Calculator, Recipes, and Results.

For many years, the public attention went towards the typical Japanese diet. This is based on the fact that this population tends to be smart regarding healthy and well living. Also, they believe in the power of what are Macros diet.

Thinking about healthy living, one cannot deny the powers lingering in a proper detox soup diet. One of the best determinants of a healthy life starts with cleansing one’s body and organs. The vegan diet plan, on the other hand, is a simple way of life embraced by many who believe in its power to fix the entire system.

The truth is whether you want to live healthily or lose weight, you can face the dilemma of picking one diet. There are so many of them. Think of the 30-day diet plan for weight loss that goes around a month and is expected to help you lose a lot of weight. Or you can check the Apple cider vinegar diet.

What is the 800 calorie diet plan?

One of the most popular diets based on 800 calorie diet plan is the Scarsdale diet, invented in the ’70s by an American cardiologist who says that you will lose around 500 grams a day following a food selection and some tips, including prohibited foods and recommended foods, rigidly. So the strengths of this food program are: the time you need to lose weight is minimal, the simplicity in obtaining results and the great variety of foods proposed to satisfy all tastes.

The Scarsdale diet is a diet suitable for losing weight quickly, classified as a very low-calorie diet. It is also one of the oldest low carbohydrate diets. It is still followed and proposed by some dietician. For other weight loss systems, you can take a look at the Dukan diet.

Tarnower was not a professional nutritionist or dietician, but he wrote this short guide for patients who need to lose weight to get approach a better lifestyle and take some benefits to the cardiovascular system. The diet was born as a weight loss diet, which guaranteed to lose a lot of weight in only 15 days. Often the doctor passed a lot of his time explaining nutrition or other health problems to his patients and so he had a great idea: make a short, clear book about weight loss.

If you want to follow that diet, it is essential not to extend the menu more than two weeks; it is very low calorie, equal to 800 or 1000 calories a day.

The Scarsdale diet can be easily described as a very low-calorie diet; in fact, it is low in carbohydrates and with a precise rate of proteins and fats.

It is not a maintenance diet; it is a fast diet to lose even 10 kg of weight in two weeks.

The Scarsdale diet is defined by nutritionists, for its calorie content, as a quick diet, not to be prolonged over time. For example, an adult man who follows the diet will consume a quantity between  800 and 1000 calories a day. The rate of nutrients is strange for a typical low carbohydrate diet, since it has 43% protein, 34.5% carbohydrates and finally 22.5% fat.

800 calories a day weight loss calculator and guidelines

The Scarsdale diet must be followed from 7 to 14 days, alternating this period with at least two weeks of rest. An essential feature of the Scarsdale diet is its rigidity.

Although the calories will not be counted precisely, the diet is limited to three meals every day and snacks are not allowed. Attention is given in particular to the grapefruit, which is one of most used food in the diet. You will eat 18 servings of it over the two weeks, 14 for breakfast and four as dessert. Feel free to also take a look at the low cholesterol diet.

The Scarsdale diet plans to consume three main meals throughout the day, breakfast, lunch, and dinner, so snacks are strictly forbidden: only, in case hunger attacks occur, you can eat carrots or celery or cucumbers. Also, the entire program provides a diet divided into two parts, weight loss and maintenance, for a total time of 4 weeks.

To season your food, add to your food list only lemon, vinegar, spices, pepper, soy sauce; all fatty condiments such as oil or mayonnaise or butter are forbidden; also, in coffee or tea, do not use sugar or honey, but sweetener. Drink at least 2 liters of water a day to avoid tissue dehydration. Also it is not recommended during the diet to do the cardio session because of the high energy use of that activity, such as running or swimming. You can do some exercises of other types to maintain muscle tone.

For breakfast, you should avoid sugar or sweeteners, like in your cup of coffee or tea. But don’t worry: you can add a cup of skim milk or yogurt to your drink. Apparently, some solid foods are allowed, a slice of wholemeal bread or two crackers next to an egg and a slice of bacon.

For lunch, minimize the intake of carbohydrates, for example, eating a big portion of pasta is not allowed at all. It is important to use low-fat seasonings both for pasta and for the following course. You can eat what you prefer between fish or meat. To finish the meal you can have a little bit of seasonal fruit and vegetables, at will (remember grapefruit is highly recommended).

Dinner should be lighter than lunch. In this case, a dish rich in carbohydrates should be excluded and preferably eat only lean meat or fish, served with some mixed salad and small pieces of cheese, just to give a little bit of extra taste at your dinner. You can end your meal with fruit, always a recommended choice of seasonal fruit.

Prohibited are snacks; you can eat this type of food only in case of hunger attacks, and are allowed only carrots or celery or cucumbers.

To season your food use only lemon, vinegar, spices, pepper, soy sauce. For you, drinks do not use sugar or honey, but artificial sweetener.

Drink at least 2 liters of water a day to avoid tissue dehydration.

Cardio during the diet is not recommended.

Do not follow this diet for more than two weeks (+ 2 maintenance).

800 calorie diet menu: sample days

Here it is a meal plan for four days of 800 calorie diet:

1st day

Breakfast: skimmed milk g 150 with corn flakes, coffee possibly using sweeteners.

Lunch: lentils or chickpeas 150 g, cooked vegetables 150 g, a spoon of oil, a fresh fruit.

Dinner: nonfat ham or bresaola g 100, vegetable g 150, one teaspoon of oil, a fresh or cooked fruit.

2nd day 

Breakfast: low-fat yogurt 150g with oatmeals, coffee

Lunch: a slice of lean meat, salad g 50, one tablespoon oil, a fresh fruit.

Dinner: omelet (2 eggs one teaspoon of oil), vegetable g 150, one teaspoon of oil, a fresh or cooked fruit.

3rd day 

Breakfast, half grapefruit (or seasonal fruit) + 1 slice of wholemeal bread + coffee or tea without sugar;

Lunch, choice of cold meats (lean meats, chicken, turkey, beef, ham) + sliced tomatoes (grilled or stewed) + coffee or tea or diet tonic water;

Dinner, lean fish or shellfish prepared without fat + mixed salad + a slice of toasted whole wheat bread + grapefruit or seasonal fruit + coffee or tea;

4th day

Breakfast, half apple (or seasonal fruit) + 1 slice of wholemeal bread + coffee or tea without sugar;

Lunch, tuna salad or natural salmon seasoned with lemon and vinegar + grapefruit or melon (as an alternative to seasonal fruit) + coffee or tea;

Dinner, lean roast lamb + mixed salad + coffee or tea;

A diet like this is not recommended for people who have particular necessities such as vegans, because you can’t eat a large number of carbohydrates and vegan food is mostly composed of carbohydrates.

800 calorie diet results: pros and cons and should we follow it?

The Scarsdale diet works, without any doubt. The rapid weight loss is mainly a consequence of fluid loss. Most of the people who have tried it have reported both positive and negative opinions, that’s because there is a lack of flexibility and also boring meals. But to achieve the goals it takes sacrifice.

The Scarsdale diet also has its weak points, as weight loss is initially based on the loss of fluids, depletion of carbohydrate reserves and reduction of muscle mass.

It is clear that following a diet of this type will be a real commitment because the average need of calories for a healthy individual is much higher; of course, the 800 calories diet showed is only indicative, and it could change from person to person who wants to follow a low-calorie diet. Apparently, a lack of calories of that type is not considered as a rapid weight loss. To avoid any problems is always better to do it under the control of your doctor or dietician. In fact, before following a plan like this, go to a doctor to have a better and clear idea of this type of diet. It is true that before and after reviews show amazing results, but you need to know if the system is the right one for you.

Let’s see what the pros and cons of that diet are:


  • Time you need to lose weight is around two weeks, faster than other low-calorie diets;
  • Obtaining results are effortless;
  • There is a wide selection of foods proposed to satisfy your taste.


  • Low-calorie. This is a very low-calorie regimen, equal to 800 or 1000 calories a day.
  • The weight loss is initially based on the loss of liquids, depletion of carbohydrate reserves and reduction of muscle mass;
  • Not a lot of different recipes that you can do
  • You have to work hard to maintain the weight loss.

Many nutritionists say that an 800 calories each day are not enough; for example, a healthy woman moderately active, in fact, will find it impossible to stay focused and work out with that amount of calories. You must pay attention to the energy that you need during the day before choosing this diet. There could be symptoms of fatigue, constipation or diarrhea, irritability, problems with HCG and much more.

The Scarsdale diet has been reported to trigger, in patients with a genetic predisposition to the disease, porphyria episodes, an inherited metabolic disorder, which is characterized by the excretion of an excessive number of porphyrins (molecules used in the formation of the red pigment that gives the color of the blood).

The exclusion of milk from the Scarsdale diet means that the amount of calcium taken will be low, which can be a risk for women who are post-menopausal or who are over the age of 50, so a calcium and vitamin supplement is recommended. You can also take a look at the safflower oil diet.

The Scarsdale diet requires a lot of willpower because of its rigidity and its structure; always remember to consult your doctor and a professional dietician before embarking on this path.

The low carbohydrate profile also carries the risk of kidney loads or liver problems resulting from ketosis. Ketosis is a metabolic process that occurs when carbohydrates that serve the body as fuel go under a certain level. The body must, therefore, use proteins and fats to create energy. When fats are broken down, they became smaller particles called fatty acids that get released into the bloodstream and converted into ketone bodies, which are diluted acids secreted in the urine. The excretion of ketone bodies, however, places an extra load on the kidneys and if the ketosis continues for long periods of time without medical supervision, the kidneys may be injured. This is why the Scarsdale diet is not performed for more than 14 days at a time.

Also, pregnant women, alcoholics or people diagnosed with liver or kidney disease should not apply to Scarsdale. In addition, pregnant women, alcoholics or people diagnosed with liver or kidney disease should not decide to follow the Scarsdale. Instead they can pick a healthier approach like the vegetarian diet plan.

It is true that people are always on the lookout for weight loss regimen that work. Many reviews explore the amazing results of the Adele weight loss diet since it is simple and realistic. Never rely solely on success stories.