700-Calorie a Day Diet
When you hear about consuming just 700 calories a day, it’s hard not to raise an eyebrow. As tempting as it might be to fast track your weight loss, eating only 700 calories a day sounds like the ultimate crash diet.
There's the promise of weight loss, but there’s also the risk of potential consequences. This can get confusing.
To help you overcome this dilemma, this guide takes an honest look at the 700-calorie diet-its potential benefits, the risks you should be aware of, and practical tips to go about it safely if you wish to commit to it.
Whether you’re considering this as a short-term solution or simply curious, let’s break it all down for you. Before diving into extreme calorie restriction, it's important to understand your baseline needs—read our guide on how many calories should I eat per day to determine what's right for your body.
What Exactly Is The 700-Calorie Diet?
Is 700 Calories a Day Good?
For most adults, 700 calories a day is considered a very low-calorie intake and is generally not suitable as a long-term diet. While it may lead to rapid weight loss, it can increase the risk of nutrient deficiencies, fatigue, and muscle loss if not medically supervised. Some people compare this approach with 900 calories a day to find a less restrictive calorie target that may be easier to sustain.
Quick Answer
A 700 calorie diet may lead to rapid weight loss, but it is generally intended for short-term use and often requires medical supervision. Most adults need significantly more calories to meet their daily nutritional requirements.
The 700-calorie diet is a type of very low-calorie diet (VLCD) designed to help individuals lose weight rapidly. It’s often used under medical supervision, especially for people with obesity-related health conditions who need to lose weight quickly.
The idea is pretty straightforward, you dramatically reduce your calorie intake, and your body starts burning stored fat for energy. While this can lead to quick weight loss, it’s not something to take lightly. Please note that there are risks involved, and it’s not for everyone.
For most people, this diet isn’t a long-term solution. It’s more of a short-term strategy that needs careful planning to ensure your body still gets the nutrients it needs to function properly.
Benefits of a 700 Calories a Day Diet
Every cloud has a silver lining, as does this one. Here are some benefits that you could reap from eating only 700 calories a day:
1. The Promise of Fast Weight Loss
Let’s be real- most people try such extreme diets because they want quick results. Eating 700 calories a day creates a big calorie deficit, and the weight tends to drop quickly, sometimes within days. While eating 700 calories a day may produce rapid results on the scale, it is important to balance short-term weight loss with long-term health and sustainability.
2. It Simplifies Your Choices
With only 700 calories to work with, meal planning isn’t overwhelming. You stick to a few nutrient-dense foods, which makes grocery shopping and cooking more straightforward. Having a list of low calorie snacks for weight loss can make planning easier while helping you stay within your daily calorie target.
3. You Learn Portion Control Fast
On this diet, you quickly understand how much (or how little) you can eat to hit your calorie target. This heightened awareness of portion sizes and calorie content can help you develop healthier habits going forward.
4. It’s a Motivational Kickstart
Seeing the scale move downward quickly can be super motivating. It’s like a jumpstart for your weight loss journey, giving you the push you need to commit to healthier habits.
Sample 700-Calorie Meal Plan to Get You Started
Planning your meals is very important to maximize your calorie allowance while still getting essential nutrients. Here’s a snapshot of a typical day:
Breakfast (150 calories):
- Scrambled egg whites (4 large)
- Spinach and mushrooms sautéed in a tiny amount of olive oil
-
Black coffee or herbal tea
Lunch (250 calories):
- Grilled chicken breast (3 oz)
- Steamed broccoli (1 cup)
-
Mixed greens with a drizzle of lemon juice
Snack (100 calories):
- A handful of strawberries (1/2 cup)
- OR one of our gut friendly and portion controlled 100 Cal Snacks: protein chocolate bars, protein puffs, peanut butter protein bar. Choosing high protein low carb snacks can help manage hunger while keeping calories under control.
Dinner (250 calories):
- Tofu stir-fry with zucchini, bell peppers, and a splash of soy sauce. Sprinkle with sesame seeds for flavor.
The Dark Side: Risks and Challenges of a 700-Calorie Diet
While the benefits can be tempting, there are serious risks to consider:
1. Nutrient Deficiency
It’s tough to get all the vitamins and minerals your body needs on just 700 calories, leading to fatigue and weakened immunity.
2. Muscle Loss
Insufficient caloric intake can cause your body to break down muscle for energy, making weight maintenance harder.
3. Slow Metabolism
A drastic reduction in calories can trigger your body to enter "survival mode," slowing down metabolic processes and hindering future weight loss.
4. Mental Strain
The psychological effects of such a restrictive diet can lead to irritability and an unhealthy relationship with food.
5. Physical Side Effects
Common issues like dizziness, fatigue, and headaches can arise, making daily activities challenging. These concerns become even more significant when asking questions such as is eating 600 calories a day bad, since lower calorie intakes generally increase health risks.
Who Should Avoid This Diet?
Individuals with a history of eating disorders, those on specific medications, or anyone with underlying health conditions should steer clear of the 700-calorie diet. Pregnant or breastfeeding women should also avoid such extreme caloric restrictions. Always consult a healthcare professional before embarking on a restrictive diet.
People who perform physically demanding jobs or participate in intense athletic training may also struggle to meet their energy needs on such a restricted calorie intake.
What Happens After the Diet? Keeping the Weight Off
Losing weight is only half the battle, keeping it off requires a thoughtful approach.
A common mistake after very low-calorie diets is returning immediately to previous eating habits. Gradual changes tend to produce better long-term weight maintenance than sudden increases in food intake.
Or else you can end up undoing the process:
1. Slowly Add Back Calories
Gradually increase your daily intake by 100–200 calories per week. This helps your metabolism readjust without overwhelming your system. Many people transition toward 1000 calories a day before moving to a more balanced long-term calorie intake.
2. Stick with Healthy Choices
Focus on whole, nutrient-dense high protein foods. Avoid processed and sugary foods that can lead to weight gain.
3. Watch Your Portions
Even as you increase your calorie intake, be mindful of portion sizes to avoid overindulging.
4. Build a Sustainable Routine
Create a balanced eating and exercise routine that fits your lifestyle. Consistency is key to long-term success.
What Exercise Works Best With a 700-Calorie Diet?
Pairing exercise with a restricted diet can be tricky. You don’t want to overdo it and burn out. Here’s how to stay active without pushing your body too hard:
1. Stick to Low-Intensity Workouts
When you’re eating so few calories, your energy levels might not support intense exercise. Try beginner fitness programs, or low-impact activities like walking, yoga, or stretching are great options to keep you moving without overexerting yourself. Looking for fitness inspiration?
2. Add Light Strength Training
Incorporating light strength training can help you maintain muscle mass while losing weight. Try short, 10–15-minute sessions using bodyweight exercises like squats, lunges, or push-ups.
3. Skip High-Intensity Workouts
Avoid high-intensity workouts like HIIT or long-distance running, as these require more energy than your body can provide on a 700-calorie diet.
Staying Sane: Balancing Body and Mind While Dieting
A restrictive diet can be tough, not just on your body, but on your mind too. Here’s how to stay balanced and focused throughout the process:
1. Listen to Your Body
Pay close attention to how you’re feeling. If you’re constantly dizzy, fatigued, or irritable, it might be a sign that the diet isn’t working for you. Adjust as needed or consult a professional.
2. Practice Mindful Eating
Take your time with meals. Savor every bite, chew slowly, and avoid distractions like your phone or TV. This can help you feel more satisfied with smaller portions.
3. De-Stress Regularly
Stress can lead to overeating or emotional eating, which can derail your progress. Incorporate stress-relief practices like meditation, deep breathing, or gentle yoga into your daily routine.
4. Get Enough Sleep
Sleep is incredibly important for both weight loss and general well-being. Aim for 7–9 hours of quality sleep every night to help your body recover and stay energized.
Key Takeaways
- A 700 calorie diet is considered a very low-calorie diet.
- Rapid weight loss is possible, but health risks increase as calories drop.
- Nutrient-dense foods become essential when calories are limited.
- Medical guidance is recommended before starting an extreme calorie-restriction plan.
Achieve Your Fitness Goals With 100 Cal Snacks
When adopting a 700-calorie-a-day approach, it becomes important to include snacks that are both satisfying and nutritious. That’s where our 100 Cal Snacks step in to save the day. Made with 100% natural ingredients and only 100 calories per serving, these snacks are the perfect companion to your diet. Convenient 100 calorie snacks can also make portion control easier when following a structured calorie-reduction plan.
What makes them even better? They’re incredibly gut-friendly. We’ve carefully crafted each snack with clean, optimal ingredients that support digestion, reduce inflammation, and even improve gut motility. With no added sugars or sugar alcohols, you can enjoy worry-free snacking that won’t sabotage your weight loss efforts.
Our Chocolate Protein Bars are a rich, decadent treat that’s perfect for curbing those sweet cravings. Craving something savory? Our Barbeque Protein Puffs deliver a satisfying crunch and bold flavor, making dieting feel far less restrictive. And don’t miss out on our Peanut Butter Protein Bars, which offer a creamy, protein-packed 100 calorie snacks packs to boost to keep you fueled.
All of our snacks are vegan, non-GMO, and are healthy snacks for weight loss journey without compromising on taste or nutrition.
The best results from a 700 calorie diet typically come when it is viewed as a temporary strategy rather than a permanent way of eating, with a clear transition plan back to a balanced calorie intake.
Stay motivated, celebrate every small victory, and be kind to yourself along the way. Your health goals are absolutely within reach, and with 100 Cal Snacks, you have the perfect partner to help you crush them. Let’s make this journey a success, one snack at a time!
