800 Calorie Keto Meal Plan – Overview
Many people today want to live healthy lives, and they will do anything to accomplish that.
Low-carb diets are the current craze, and fortunately, the internet provides dieters with all the information they need.
Be clear about what you want to get out of a diet, whether you are looking for recipes on the internet, skimming through a cookbook, or rummaging through a friend’s stack of menus.
If you want a diet plan that will help you lose weight rapidly, manage or reverse type 2 diabetes, or help with other help issues while keeping you nourished and healthy, you should think about the 800 calorie keto diet.
What Is The 800-Calorie Keto Diet?
The Keto diet is one of the significant components of the fast 800 calorie diet, a lifestyle and healthy eating dieting plan developed by Dr. Michael Mosley.
The ketogenic diet is an eating regimen that causes your body to enter a ketosis state that uses fat as the primary energy source.
Your body can reach a state of ketosis in one to three days if you eat the meals on your keto diet plan.
Most calories on a keto diet come from fat with small amounts of proteins and carbs.
However, you can also get into the ketosis state by following an extremely low-calorie diet such as the 800-calorie diet.
Since the calories fall below the recommended total calories to consume daily, you should not try an 800-calorie keto diet without the supervision of a doctor or dietician.
How to Follow the 800-Calorie Keto Diet
Consuming 800 calories is challenging because many dieters do not know what to leave out and include in their meals. The Keto diet revolves around switching from burning sugar to burning fat.
It consists of low carb, high-fat, and high-protein foods, supposed to cause mild ketosis, causing the body to convert from burning sugar to burning fat.
You can establish a condition of mild ketosis with time-restricted eating, which appears to have several benefits, including blood sugar stabilization and weight loss.
Dr. Mosley makes it easier by explaining how to manage the 800-calorie diet well without compromising your health or objectives.
1. Replace High Carb Foods with Whole Grains
800 Calorie Keto Meal Plan
Evidence reviewed repeatedly suggests that low-carb diets are more beneficial for weight loss than low-fat diets, once popular among those trying to lose weight.
The key is to choose which carbs you eat daily rather than eliminating them from your diet.
The body quickly absorbs Easy-to-digest carbs like white bread, pasta, tubers, and sweeteners like maple syrup and agave nectar.
The result is a significant jump in blood sugar levels. Consume carbohydrates that are high in fiber instead.
Fiber lowers blood sugar spikes, protects against colon cancer, and nourishes the ‘healthy’ bacteria in your intestines.
High-fiber carbs include vegetables, legumes, and whole grains such as barley, oats, buckwheat, and rye.
2. Eat More Proteins
It is common knowledge that doubling the volume of protein in your diet will help you feel fuller for longer. What is less acknowledgeable is that the time of day you eat counts when you eat protein.
Some people prefer to start their day with breakfast, which is the most natural thing to do.
However, a midday breakfast extends the fasting period for some people and allows them to reap the full benefits of fasting.
However, when you do break your fast, having a higher-protein meal will help you avoid sugar cravings throughout the day and in the future.
Breakfast does not have to be meaty to make a difference. You can start your day with healthy nuts and seeds, eggs, dairy, and quinoa-based dishes, all excellent protein sources.
3. Include Healthy Fats in Your Diet
800 Calorie Keto Meal Plan
People trying to lose weight are afraid of consuming fat because of the assumption that it will help them reach their weight-loss goals.
However, the body needs fats to survive, therefore include healthy and good fats in your diet.
Good fats help with digestion, curb cravings by making you feel fuller longer, and aid in maintaining healthy skin and growth.
Get good fats from fish, olive oil, avocados, and nuts.
4. Eat Many Vegetables
Consume as many greens and colored veggies as possible, particularly dark-green leafy greens.
Veggies provide essential vitamins and minerals and combat inflammation, which causes sickness, mild depression, and a barrier to weight loss.
Most veggies are also very low in calories, thus suitable for the 800-calorie diet.
5. Do Not Forget the Fruits
800 Calorie Keto Meal Plan
The 800-calorie keto diet allows for various fruits when consumed in moderation. The key is to aim for a low net carbohydrate intake.
You can start your day with a fruit, snack on fruit pieces, and have a strawberry dessert after your meals instead of the high sugar ice creams and puddings.
A Simple 7-Day 800-Calorie Diet Plan
The 800-calorie keto diet plan is an effective weight loss regimen based on cutting-edge medical research. It is a weight loss diet personalized and tailored to your specific requirements.
The diet incorporates time-restricted eating, the Keto diet, and the Mediterranean principles of eating a diet rich in nutritious proteins and vegetables while consuming a meal low in carbs and high in fiber.
The following 7-day meal plan will help you start your weight loss journey. You must ensure that the calorie intake for the day does not exceed 800.
| Days | Breakfast | Snack 1 | Lunch | Snack 2 | Dinner |
|---|---|---|---|---|---|
| Day 1 | Scrambled eggs | Sunflower Seeds | Grilled Salmon | Pepper strips | Lean Pork Chops |
| Lettuce | Spinach | Celery strips | Cauliflower mash | ||
| Avocado | Guacamole dip | Red cabbage slaw | |||
| Day 2 | Hard boiled eggs | Macadamia nuts | Tuna Salad | Cheese roll-ups | Zucchini noodles |
| Black coffee | Tomatoes | Lean meatballs | |||
| Cream sauce | |||||
| Day 3 | Veggie and low-fat cheese omelet | Crushed pecans | Cauliflower mash | Fruit Salad | Artichoke soufflé |
| Onion gravy | Miso soup | ||||
| Sausage | |||||
| Day 4 | Keto cottage cheese pancakes | Kale chips | Mixed veggie salad | Boiled egg | Roast chicken |
| Green tea | Vinaigrette | Sautéed mushrooms | |||
| Day 5 | Almond milk and veggie smoothie | Protein bar | Ricotta | Cucumber sticks | Grilled shrimp |
| Mushrooms | Asparagus | ||||
| Avocado | |||||
| Day 6 | Boiled eggs | Caesar Salad bites | Tuna Salad and Edamame beans | Walnuts | Chicken Curry |
| Veggie smoothie | Lentil soup | ||||
| Day 7 | Pear and cinnamon porridge | Chicken breast | A cup of berries | Cauliflower rice | |
| Veggie sticks with peanut butter | |||||
| Greens | Broccoli | ||||
| Peppers |
Final Thoughts
The 800-calorie keto diet is flexible; you can try recipes with different foods. Since the diet is not vegetarian, you can incorporate animal proteins into your meals but ensure low fat.
You can also enjoy low-fat dairy and the occasional glass of wine.
However, you must limit sugary products, high-carb processed and baked foods, and anything with high-fat content.
Take more proteins, veggies, fruits, whole grains, low-fat nuts and seeds, multivitamin supplements, and most importantly, exercise.
See Also
800 Calorie Low Carb Diet Menu
800 Calorie Meal Plan for Type 2 Diabetics