A 700 calorie diet is an extremely restrictive eating plan, classified as a Very Low-Calorie Diet (VLCD). It involves consuming significantly fewer calories than the average adult needs for basic bodily functions, and it is crucial to understand that it is intended only for very specific, medically-supervised situations, not for general weight loss. A VLCD typically uses meal replacements formulated to provide essential nutrients, and is only considered for individuals with obesity-related health conditions who need rapid weight loss, such as before a surgery. Any attempt to undertake such a diet without professional guidance is highly dangerous and not recommended.
What a Typical 700-Calorie Day Might Include
To fit within a 700-calorie limit, every food choice must be meticulously planned to be as nutrient-dense as possible. A typical day is sparse and leaves little room for error or culinary enjoyment. Calorie counts are approximate and will vary based on preparation.
Example 1
- Breakfast (approx. 130 calories): One boiled egg and half a grapefruit.
- Lunch (approx. 240 calories): Small garden salad with 3 ounces of grilled chicken breast.
- Dinner (approx. 270 calories): Small fillet of baked salmon with steamed broccoli.
- Snack (approx. 20 calories): A handful of cucumber slices.
Example 2
- Breakfast (approx. 188 calories): Yogurt and cantaloupe.
- Lunch (approx. 203 calories): Hummus on rye bread.
- Dinner (approx. 214 calories): Sautéed Brussels sprouts with onion and garlic.
- Snack (approx. 94 calories): Cucumber avocado salad.
The Inherent Dangers of a 700-Calorie Diet
Without medical supervision, consuming only 700 calories a day can lead to serious health complications, far outweighing any potential benefit of rapid weight loss. These risks stem from the body's reaction to severe calorie restriction.
- Metabolic Slowdown: When calories are drastically reduced, the body enters a protective "starvation mode," lowering its resting metabolic rate to conserve energy. This makes further weight loss difficult and sets the stage for rapid weight regain once normal eating resumes.
- Muscle Loss: In the absence of sufficient energy from food, the body breaks down muscle tissue for fuel, a process known as muscle catabolism. This is counterproductive for metabolism, as muscle burns more calories than fat.
- Nutrient Deficiencies: It is nearly impossible to meet the body's daily requirements for vitamins, minerals, protein, and healthy fats on just 700 calories from food alone. This can lead to hair loss, fatigue, weakened immunity, and even permanent organ damage over time.
- Gallstone Formation: Rapid weight loss, especially when fat intake is restricted, can increase the risk of developing gallstones.
- Cardiovascular Risks: Extreme calorie restriction can cause electrolyte imbalances (potassium, magnesium) which are vital for heart function, potentially leading to dangerous cardiac arrhythmias.
- Psychological Effects: Such a restrictive diet can trigger an unhealthy relationship with food, leading to increased anxiety, cravings, and potential disordered eating patterns.
Medical Supervision is Non-Negotiable
For a VLCD to be used, it must be part of a comprehensive clinical program. Medical professionals ensure the diet is safe, effective, and tailored to the individual's specific health needs.
Reasons for medical oversight:
- Patient Screening: To determine if the potential benefits of rapid weight loss (e.g., for managing type 2 diabetes or preparing for surgery) outweigh the risks.
- Nutritional Support: Many medically supervised VLCDs utilize specially formulated, nutritionally complete meal replacements (shakes, bars) to prevent severe nutrient deficiencies.
- Health Monitoring: Regular check-ups are essential to monitor for side effects like fatigue, dehydration, and electrolyte imbalances.
- Structured Transition: Crucially, medical programs provide a plan for gradually transitioning back to a more sustainable eating pattern to prevent rapid weight regain.
Comparison: VLCD vs. Sustainable Diet
This table outlines the key differences between a medically supervised VLCD and a healthy, sustainable diet for long-term weight management.
| Feature | 700-Calorie (VLCD) | Sustainable Diet (e.g., 1500-1800 calories) |
|---|---|---|
| Purpose | Rapid, short-term weight loss for specific medical conditions. | Gradual, long-term weight loss and healthy lifestyle. |
| Duration | Up to 12 weeks, under strict medical guidance. | Indefinite; focused on establishing healthy habits for life. |
| Risks | High: muscle loss, metabolic slowdown, deficiencies, gallstones. | Low: generally safe and manageable with proper planning. |
| Food Variety | Extremely limited, often relying on meal replacements. | Wide variety of whole foods, promoting balanced nutrition. |
| Sustainability | Very low; high risk of weight regain post-diet. | High; focuses on behavioral change for lasting results. |
| Supervision | Mandatory medical oversight for safety and monitoring. | Optional; guidance from a registered dietitian is beneficial. |
Conclusion
What a 700 calorie diet looks like is a picture of extreme restriction and significant health risks. It is not a suitable or safe approach for the average individual seeking to lose weight. The potential for rapid initial weight loss is overshadowed by the dangers of muscle loss, slowed metabolism, nutrient deficiencies, and serious health complications. True, sustainable weight loss is achieved through a moderate calorie deficit, balanced nutrition from whole foods, and regular physical activity, not through extreme, unmonitored measures. Anyone considering such a diet for rapid weight loss should consult a healthcare professional to explore safer, more sustainable alternatives.
Disclaimer: A very low-calorie diet should only be undertaken with medical supervision and guidance. The information here is for educational purposes only. For general healthy eating tips, the NHS offers a range of guidance.
Practical Steps Towards Sustainable Health
Beyond a VLCD, there are better paths to health. Focusing on nutrient-dense foods, controlling portions, and incorporating exercise are the cornerstones of lasting success.
Focus on Nutrient-Dense Foods
- Lean Proteins: Chicken breast, fish, eggs, tofu, legumes.
- Non-Starchy Vegetables: Broccoli, spinach, cucumbers, peppers.
- Whole Grains: Quinoa, oats, brown rice (in moderation).
- Healthy Fats: Avocado, small amounts of nuts and seeds.
Manage Portion Sizes
- Use smaller plates to help control portion sizes visually.
- Use measuring cups and spoons to accurately track intake.
Incorporate Regular Exercise
- Strength Training: Helps to build and preserve muscle mass, which is key for maintaining a healthy metabolism.
- Cardiovascular Exercise: Supports heart health and burns additional calories.
By prioritizing balanced nutrition and sustainable habits, individuals can achieve and maintain their weight loss goals without resorting to the extreme and risky measures of a VLCD.
