Low Calorie Diet Plan: How To Get Started

Simply put, being in a calorie deficit by burning more calories than you’re consuming will help you lose weight. However, it’s important to consider the quality of those calories to ensure you reach daily nutritional targets, like consuming enough protein and fibre, to support metabolic health, which is why being on a science-backed low calorie diet plan is so helpful.

The Fast 800 Programme guides you through weight loss with low calorie diet plans, as well as providing nutritionist-developed low calorie recipes and support from our team of Health Coaches, to help you lose weight in a healthy, and sustainable, way.

Benefits of a low calorie diet plan

If you’re looking to reduce your calorie intake, it might be helpful to know there are benefits of following a low calorie diet plan:

• Increased weight loss: Low calorie diet plans have been shown to result in more weight loss, as you burn more calories than you take in leading your body to burn its own excess fat resources as fuel instead. Following a plan that balances protein, fibre and healthy fats can ensure you stay satisfied, and reduce the desire to snack throughout the day.¹
• Reduced blood pressure: Studies have shown that a reduced caloric intake may result in reduced LDL cholesterol and triglycerides. One study in particular found it took just two weeks of a low calorie diet to see improvements in blood pressure markers.²
• Improved insulin resistance: The same study, which tracked blood pressure after two weeks, also found that a low calorie diet plan improved insulin resistance. This plays a huge part in controlling blood glucose levels, ultimately reducing the risk of type 2 diabetes.³

There are plenty more benefits of reducing your caloric intake; just read our Programme members’ success stories to find out how losing weight transformed their health in ways they never imagined.

Foods to enjoy on a low calorie diet plan:

• Lean meats: Lean meat, like chicken, turkey and fish are excellent for fuelling yourself on a low calorie diet plan. They’re high in protein to help keep you satiated and energised for the whole day. We recommend eating 60g of protein every day, even when on a low calorie diet plan, so you can reap the full benefits protein has to offer.
• Fibrous whole foods: Fibre should be a key part of any diet. It helps to feed the good bacteria in the gut, keeping digestion and the immune system healthy. We recommend consuming at least 30g of fibre every day, which can be found in foods like whole grains, nuts, and non-starchy vegetables, like courgette (or zucchini), broccoli and carrots.
• Full-fat dairy: While full-fat dairy may be higher in calories than the low-fat alternatives, there are many benefits of consuming it while on a low calorie diet plan. Healthy fats keeps you fuller for longer, leading to less snacking later on, and provides essential nutrients like calcium, protein and vitamin B12.

Food to avoid:

• Ultra-processed foods: Foods that have been ultra-processed, like crisps, biscuits or even ‘low-fat’ yogurts should be avoided while on a journey towards better health. They come with plenty of health risks, and studies have shown that eating ultra-processed foods actually makes you reach for more calories at other points in the day.⁴
• Alcohol: Alcoholic drinks are often highly calorific as they’re made from natural starch and sugar. Not only this, alcohol has a large impact on your cravings and appetite the following day. If you do wish to drink, we recommend a glass of red wine in moderation. Learn more here.

How to get started

Our goal at The Fast 800 is to empower you with the knowledge and tools you need to live a healthy lifestyle long-term: no more fad diets, just delicious food and a few simple changes that suit your goals.

Sign up for your 7-day free trial of The Fast 800 Programme to find out how to lose weight on a low calorie diet plan, the healthy way. There, you’ll find tasty low calorie recipes, fun guided exercises, mindfulness resources, handy automated shopping lists, and exclusive on-hand support from our team of Health Coaches and members’ Community. It’s as simple as that!

How many calories should you be eating per day to lose weight?

On the Programme, we offer various approaches to help you achieve your weight loss goals. Each one varies with how many calories are included in a day, but each helps to support a healthy weight loss journey.

1. The Very Fast 800: This low calorie diet plan is a great way to kickstart weight loss quickly. It involves consuming 800 calories per day to ‘flip the metabolic switch’ and put your body into a state of ketosis, where it must rely on its own fat resources as fuel. It must be noted this plan is only to be followed for a maximum of 12 weeks.
2. The New 5:2 Diet: This is a great diet plan if you’re looking to reach a healthy weight over a steadier timeframe. This intermittent fasting approach involves eating 800 calories just two days a week and enjoying a Mediterranean-style diet the other five days, with no need for calorie counting.
3. The Way of Life: This approach is for those who are looking for long-term maintenance when it comes to metabolic health and weight management. It focuses on prioritising healthy fats, protein and fibre as part of a Mediterranean-diet, without the need for calorie-counting, and can be followed for life.

What a typical day on The Very Fast 800 (800 calories) might look like:

If you’re looking to kickstart your weight loss, follow one of our low calorie diet plans by signing up to your 7-day free trial of our Programme today. There, we’ve collated all the resources you need to lose weight healthily and sustainably. So what are you waiting for? Sign up today!