700 Calorie Weight Loss Calculator
Losing weight is tough, with 2 out of 3 adults in India dealing with obesity. A new approach, the 700-calorie-per-day diet, offers quick weight loss. It focuses on a big calorie deficit for fast results. But, is this method safe and can you stick with it? This guide explores the good and bad of the 700-calorie-per-day diet for losing weight.
Key Takeaways
- A 700-calorie-per-day diet can lead to rapid weight loss, but it’s an extremely restrictive approach that may not be suitable for everyone.
- Maintaining a calorie deficit is crucial for weight loss, but an excessively low-calorie intake can pose health risks and lead to nutrient deficiencies.
- Careful meal planning and nutrient-dense food choices are essential to ensure the diet is balanced and sustainable.
- Consulting with a healthcare professional is recommended before starting any extreme calorie-restricted diet to ensure it’s safe and appropriate for your individual needs.
- Transitioning to a more moderate, sustainable lifestyle is crucial for long-term weight management and overall health.
What is a 700-Calorie Diet?
A 700-calorie diet is a very strict way to lose weight by counting calories. It limits your daily calories to just 700. The aim is to eat fewer calories than you burn to lose weight fast. But, this diet is very risky and can harm your health.
Understanding Calorie Deficits
The core idea of a 700-calorie diet is creating a calorie deficit. This means eating fewer calories than you burn. A safe calorie deficit is 500-1000 calories a day. But, eating only 700 calories a day is too extreme. It can lead to quick weight loss but might not be healthy.
Potential Risks and Considerations
- Nutrient deficiencies: This diet might not give you all the vitamins, minerals, and nutrients you need for good health.
- Gallstone formation: Losing weight too fast can increase the chance of getting gallstones, which are painful and need medical care.
- Muscle loss: Your body might start breaking down muscle for energy, which can reduce your muscle mass.
- Hormonal imbalances: Eating too few calories can mess with your hormone levels, affecting fertility, menstrual cycles, and metabolism.
- Increased risk of eating disorders: This kind of diet can lead to eating disorders or make them worse.
A 700-calorie diet might help you lose weight fast, but it’s not good for keeping weight off long-term. It’s important to talk to a healthcare professional to find a safe calorie intake for losing weight that fits your needs and goals.
Calculating Your Calorie Needs
Finding out how many calories you need is key when looking at a 700-calorie diet. You should think about your age, gender, how active you are, and your weight. This helps make sure you’re not eating too little, which can be bad for your health.
To figure out how many calories you should eat to lose 2 kg (or 2 pounds) in a week, first find your basal metabolic rate (BMR). This is how many calories your body burns when you’re just sitting there. You can use formulas that look at your age, gender, height, and weight to estimate it.
After getting your BMR, work out your total daily energy expenditure (TDEE). This is the calories you burn doing daily activities and exercising. To lose 2 kg (or 2 pounds) in a week, you’ll need to eat 500-1000 calories less each day.
| Factor | Calculation | Example (for a 30-year-old, 5’5″ (165 cm), 150 lb (68 kg) woman) |
|---|---|---|
| BMR | Women: 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years) Men: 66 + (13.7 x weight in kg) + (5 x height in cm) – (6.8 x age in years) | 655 + (9.6 x 68) + (1.8 x 165) – (4.7 x 30) = 1,398 calories |
| TDEE | BMR x Activity Factor (Sedentary: 1.2, Lightly Active: 1.375, Moderately Active: 1.55, Very Active: 1.725, Extremely Active: 1.9) | 1,398 x 1.375 = 1,922 calories |
| Calorie Deficit | TDEE – 500-1000 calories | 1,922 – 500 = 1,422 calories |
Remember, these are just estimates. Your calorie needs might be different. Always talk to a healthcare professional or a dietitian to find the right calorie goal for you.
Meal Planning for a 700-Calorie Diet
Creating a balanced meal plan is key for a 700-calorie diet. This guide helps you pick foods that are full of nutrients. It also shows how to make meal plans that meet your body’s needs while keeping calories low.
Nutrient-Dense Food Choices
To lose weight fast in 2 weeks or lose 5 kg in a week, focus on foods that are both filling and nutritious. Good choices include:
- Lean proteins like chicken, fish, and legumes
- Non-starchy vegetables such as broccoli, spinach, and bell peppers
- Whole grains like quinoa, brown rice, and whole wheat bread
- Healthy fats from avocado, nuts, and olive oil
- Nutrient-rich fruits like berries and citrus
Sample Meal Plans
For losing weight in 7 days, here are some meal plans with 700 calories a day:
| Meal | Sample Menu | Calories |
|---|---|---|
| Breakfast | Scrambled eggs with spinach and whole wheat toast | 250 |
| Lunch | Grilled chicken breast with roasted vegetables and a side salad | 300 |
| Dinner | Baked salmon with steamed broccoli and quinoa | 150 |
These are just examples. It’s important to adjust your meal plan based on your calorie needs, what you like to eat, and your health goals.
700 Calories a Day Weight Loss: Realistic Expectations
Starting a 700-calorie diet for weight loss means setting realistic goals. The weight loss depends on your starting weight, how active you are, and your health.
A calorie deficit of 500-1,000 calories a day is usually safe and sustainable for losing weight. This can lead to losing 1-2 pounds a week. With a 700-calorie-per-day diet, you might lose 2-3 pounds a week.
At first, you might lose more weight as your body adjusts to fewer calories. But, the rate of weight loss will slow down over time. It’s important to focus on making changes that you can keep up with for the long term.
| Calorie Intake | Estimated Weekly Weight Loss | Estimated Monthly Weight Loss |
|---|---|---|
| 700 calories per day | 2-3 pounds (0.9-1.4 kg) | 8-12 pounds (3.6-5.4 kg) |
| 800 calories per day | 1.5-2.5 pounds (0.7-1.1 kg) | 6-10 pounds (2.7-4.5 kg) |
Remember, losing weight isn’t always straight forward, and results can differ. Be patient and flexible with your 700-calorie-per-day diet. Make sure it’s a healthy, sustainable choice. Always talk to a healthcare professional to make sure your plan is right for you.
Exercise and the 700-Calorie Diet
Adding exercise to a 700-calorie diet is key for keeping muscle and staying healthy. A diet with fewer calories can lead to quick weight loss. But, it’s important to balance calorie cutting with exercise to keep results lasting and avoid losing muscle.
Low-Impact Workouts
When on a 700-calorie diet, pick low-impact workouts that are easy on your body. These exercises help you lose 3 pounds in a week or 2kg in 4 weeks while keeping muscle and boosting health. Good low-impact workouts include:
- Brisk walking
- Swimming
- Yoga
- Pilates
- Cycling (stationary or outdoor)
These activities burn calories and boost heart health, flexibility, and strength without harming your joints. Try to do 30-60 minutes of low-impact exercise most days to go with your 700-calorie diet.
| Exercise | Calories Burned (per 30 minutes) |
|---|---|
| Brisk Walking | 150-200 calories |
| Swimming | 200-300 calories |
| Yoga | 120-180 calories |
| Pilates | 150-250 calories |
| Cycling (stationary or outdoor) | 200-300 calories |
It’s important to choose low-impact activities you like and can keep doing. This way, you’ll stick with them and reach your how can i lose 3 pounds in a week? or can you lose 2kg in 4 weeks? goals.
Staying Motivated on a Restrictive Diet
Starting a 700-calorie diet is tough, both physically and mentally. But, it’s key to stay motivated to reach your weight loss goals. Whether you want to lose 2kg or shed 2kg in 10 days, this section offers tips to keep you going.
Setting Achievable Goals
Setting realistic goals is a big part of staying motivated. Break your big goal into smaller, easier steps. This makes it feel doable and lets you see progress and success.
Here are some tips for setting good goals:
- Prioritize specific, time-bound targets (e.g., lose 1 kg in the next 4 weeks)
- Focus on non-scale victories, such as improved energy levels or better-fitting clothes
- Celebrate small wins to stay encouraged and motivated
- Regularly review and adjust your goals as needed to maintain momentum
By taking it one step at a time, you can stay motivated and focused.
“The secret of getting ahead is getting started.” – Mark Twain
Having a positive attitude helps a lot with sticking to a strict diet. Surround yourself with people who support you. And don’t hesitate to get professional help if you need it.
Potential Side Effects and Concerns
A 700-calorie diet can help you lose weight, but it’s important to know the possible side effects. Eating too few calories can harm your health. It’s key to understand these risks to stay healthy.
One big worry is not getting enough nutrients. Eating too little can mean you miss out on important vitamins and minerals. This can lead to anemia, weak bones, and a poor immune system.
- Nutrient deficiencies: Anemia, osteoporosis, weakened immune system
- Gallstones: Rapid weight loss can increase the risk of developing gallstones
- Cardiovascular complications: Extreme calorie restriction may strain the heart and increase the risk of heart disease
Also, losing weight too fast can make you more likely to get gallstones. When your body burns fat quickly, it can make your gallbladder produce more cholesterol. This can cause gallstones, which are painful.
Another concern is how it affects your heart. Eating too few calories can be hard on your heart. It might raise your risk of heart disease and other heart problems.
It’s important to watch your health closely if you’re on a 700-calorie diet. See a doctor regularly and get blood tests and nutrition advice. This helps make sure you’re losing weight safely.
| Potential Side Effect | Description |
|---|---|
| Nutrient Deficiencies | Decreased intake of essential vitamins, minerals, and macronutrients can lead to problems such as anemia, osteoporosis, and weakened immune function. |
| Gallstones | Rapid weight loss associated with a 700-calorie diet can increase the risk of developing painful gallstones. |
| Cardiovascular Complications | Extreme calorie restriction may strain the heart and increase the risk of heart disease, arrhythmias, and other related complications. |
When to Seek Professional Guidance
Starting a medically supervised very low-calorie diet is a big step that needs careful watching and support from health experts. A 700-calorie diet can help with weight loss, but it’s important to know the risks. This ensures your safety and health.
Signs of Nutritional Deficiencies
Following a diet like a medically supervised very low-calorie diet can cause nutritional shortages if not managed right. It’s key to know the signs that show you might need medical help:
- Persistent fatigue or weakness
- Frequent headaches or dizziness
- Hair loss or brittle nails
- Irregular menstrual cycles
- Mood changes or irritability
- Difficulty concentrating or memory issues
- Frequent infections or slow wound healing
These signs could mean you’re lacking in important vitamins, minerals, or nutrients. You should get help from a registered dietitian or doctor right away.
| Nutrient | Potential Deficiency Symptoms |
|---|---|
| Protein | Muscle wasting, slow wound healing, weakened immune system |
| Iron | Anemia, fatigue, dizziness, pale skin |
| Vitamin B12 | Pernicious anemia, nerve damage, memory issues |
| Calcium | Osteoporosis, muscle cramps, tooth decay |
| Vitamin D | Bone loss, muscle weakness, increased risk of falls |
If you notice any of these signs while on a medically supervised very low-calorie diet, talk to your healthcare provider right away. They can help fix the problems and prevent more issues.
Transitioning to a Sustainable Lifestyle
Losing 2 stones in 8 weeks is a big achievement. But keeping those results is the real test. The aim of a 700-calorie diet is to help you move to a lifestyle you can keep up with for a long time.
It’s important to slowly increase your calorie intake as you get closer to your goal weight. This helps your body adjust to needing more energy without gaining back the weight you lost. Finding the right balance between calories in and calories out is key for keeping your weight stable over time.
Adding regular exercise to your life is also key for keeping your weight off. Low-impact activities like walking, swimming, or yoga are great for staying active without overdoing it. Having a mix of exercises you enjoy makes it easier to keep up with your fitness routine.
Lastly, building healthy habits and a positive mindset is vital for lasting success. Eat foods that are full of nutrients, drink plenty of water, and get enough sleep. Celebrate your successes, like feeling more energetic or happier, to keep you motivated and inspired.
“The secret to sustainable weight loss is not just about the number on the scale, but about cultivating a lifestyle that you can truly embrace and maintain.”
Remember, becoming healthier and fitter is a long-term journey, not a quick fix. By making steady, sustainable changes, you can not only lose 2 stones in 8 weeks but also keep it off for good.
Conclusion
A 700-calorie diet may help you lose weight fast, but it’s very risky. It’s better to lose weight safely and sustainably. This means eating a balanced diet and staying active.
Eating only 700 calories a day can lead to not getting enough nutrients. This can cause health problems like feeling tired, losing hair, getting gallstones, and more. It’s not good for your body.
Trying to stick to a 700-calorie diet for a long time is hard. You might feel hungry, bored, and end up gaining the weight back. It’s better to lose weight slowly and keep it off by changing your lifestyle for good.
If you’re thinking about a 700-calorie diet, talk to health experts first. Dietitians or nutritionists can make a plan just for you. They make sure you get enough nutrients and lose weight safely.
Successful weight loss isn’t about quick fixes. It’s about making healthy habits that last. Eating well and staying active helps you lose weight in a healthy way.
References
This guide on the 700-calorie-per-day weight loss plan was carefully put together. It used many reliable sources. These include scientific journals, health organizations, and advice from top nutrition experts. We aim to give readers accurate, evidence-based info for their weight loss journey.
We used the Centers for Disease Control and Prevention (CDC) guidelines on healthy weight loss. We also looked at the U.S. Department of Agriculture (USDA) dietary recommendations. Plus, we checked out clinical studies in journals like the Journal of the American Dietetic Association and the International Journal of Obesity.
Also, we talked to registered dietitians and certified personal trainers. They helped make sure the strategies we share are practical. By using these credible sources, we aim to give readers a reliable guide. This guide helps readers make smart choices for their health and weight goals.
The references we used throughout this guide support the info and advice we share. They let readers dive deeper into the science and expert views on the 700-calorie-per-day weight loss plan.
FAQ
How much weight will I lose eating 700 calories per day?
The weight loss from eating 700 calories a day varies by your age, gender, activity, and starting weight. A 700-calorie diet is very low and should be done carefully. You might lose 2-4 pounds a week, but this fast weight loss is not healthy.
How many kilograms will I lose if I eat 800 calories a day?
Eating 800 calories a day can lead to losing about 1-2 kilograms a week. But, make sure you’re not eating too little, as that’s bad for your health.
How many calories should I eat to lose 2 kg in a week?
To lose 2 kg, you need a calorie deficit of 7,000 calories a week, or 1,000 calories a day. A 1,000-calorie deficit is the most you should aim for to stay healthy and keep losing weight safely.
How can I lose 2 pounds in a week?
To lose 2 pounds, you need a calorie deficit of 7,000 calories a week, or 1,000 calories a day. You can do this by eating less and moving more. But, losing weight this fast is hard to keep up and might not be good for you.
How can I lose 3 pounds in a week?
Losing 3 pounds means you need a calorie deficit of 10,500 calories a week, or 1,500 calories a day. This is very hard to do and not healthy. It’s better to aim for a 500-1,000 calorie deficit a day for a steady 1-2 pounds a week.
Can you lose 2 kg in 4 weeks?
Yes, losing 2 kg in 4 weeks is possible. It depends on your weight, age, gender, and how active you are. Aim for a weekly loss of 0.5-1 kg by eating less and exercising regularly. This way, you’ll lose weight safely and sustainably.
Can I lose 2 kg in 10 days?
Losing 2 kg in 10 days is too fast and not safe. Such a low calorie intake can cause nutrient shortages, muscle loss, and health problems. Aim for a weekly loss of 0.5-1 kg by eating less and exercising. This approach is safer and more sustainable.