What is a 700-calorie diet?
A diet consisting of only 700 calories per day is medically defined as a Very Low-Calorie Diet, or VLCD. This level of extreme calorie restriction is far below the recommended daily intake for a healthy adult, which typically ranges from 1,600 to 3,000 calories depending on age, sex, and activity level. VLCDs are not intended for unsupervised, long-term use and are primarily reserved for clinical settings to address severe obesity-related health issues. For example, a physician might prescribe a VLCD to a patient who needs to lose a significant amount of weight quickly before a major surgery. These diets are often managed with meal replacements formulated to provide essential micronutrients, something that is nearly impossible to achieve with regular food at such a low energy intake.
The immediate, but misleading, results
Upon starting a 700-calorie diet, you will undoubtedly experience rapid weight loss in the first week. This is because your body is forced to burn through its stored energy reserves. However, a large portion of this initial weight is not fat, but water weight. Your body first uses up glycogen stores in your muscles and liver, and since each gram of glycogen is stored with water, releasing it leads to a quick drop on the scale. After this initial phase, the rate of weight loss will slow as your body adapts to the extreme calorie deficit, and a significant amount of the weight lost will be valuable muscle mass.
The severe health risks of a 700-calorie diet
Attempting a VLCD without medical supervision can have severe and dangerous consequences for your health. The body perceives such a low calorie intake as a state of starvation and makes significant physiological adjustments to conserve energy.
Metabolic slowdown
When faced with a prolonged period of severe calorie restriction, your body lowers its basal metabolic rate (BMR). This means it burns fewer calories at rest to conserve energy, making it much harder to lose weight over time. When you eventually return to a normal caloric intake, this slowed metabolism makes you highly susceptible to rapidly regaining the weight you lost, and often more.
Muscle wasting
To fuel basic bodily functions, your body doesn't just burn fat—it also breaks down muscle tissue for energy. This loss of muscle mass is detrimental because muscle tissue burns more calories at rest than fat. A reduction in muscle mass further slows your metabolism, compounding the metabolic slowdown issue.
Nutrient deficiencies
A 700-calorie intake is insufficient to provide the body with essential vitamins, minerals, and macronutrients. This can lead to a host of health problems.
- Fatigue and Weakness: Inadequate energy intake leaves you feeling constantly tired, dizzy, and weak.
- Anemia: Deficiencies in nutrients like iron and vitamin B12 can lead to anemia.
- Electrolyte Imbalances: Low levels of potassium, magnesium, and other electrolytes can disrupt heart rhythm and lead to cardiac complications.
- Hair Loss and Brittle Nails: A lack of key nutrients can affect the health of your hair and nails.
Gallstones and other organ damage
Rapid weight loss significantly increases the risk of developing gallstones, which are hardened deposits of digestive fluid that can be painful and require medical intervention. In extreme, unmonitored cases, severe malnourishment can even lead to permanent organ damage and heart failure.
Psychological and mental health effects
Extreme calorie restriction can take a toll on mental well-being, often leading to mood swings, irritability, and an unhealthy preoccupation with food. This can trigger or worsen disordered eating patterns and lead to a damaging cycle of restriction and bingeing.
A comparison: 700-calorie diet vs. sustainable weight loss
| Feature | 700-Calorie Diet (VLCD) | Sustainable Weight Loss |
|---|---|---|
| Safety | High risk, requires medical supervision | Low risk, can be done safely on your own |
| Speed | Rapid initial weight loss, then slows | Gradual and steady (1-2 lbs per week) |
| Sustainability | Very difficult to maintain long-term, high weight regain risk | Easier to maintain through lifestyle changes |
| Muscle Impact | Significant muscle loss | Preserves muscle mass, promotes fat loss |
| Nutrient Intake | High risk of nutrient deficiencies | Focuses on balanced, nutrient-dense foods |
Strategies for healthy and sustainable weight loss
Instead of pursuing an unsafe, very low-calorie diet, focus on building healthy habits that you can maintain for life. Sustainable weight loss is the most effective way to achieve lasting results and improve your overall health.
1. Create a Moderate Calorie Deficit: Aim for a deficit of 500 calories per day by combining diet and exercise. This leads to a healthy, sustainable weight loss of about one pound per week.
2. Eat Nutrient-Dense Foods: Prioritize whole, minimally processed foods that are rich in protein, fiber, and healthy fats. These include:
- Lean proteins (chicken, fish, eggs, legumes)
- High-fiber vegetables and fruits
- Healthy fats (avocado, nuts, seeds)
- Whole grains (oats, brown rice)
3. Increase Physical Activity: Regular exercise is crucial for burning extra calories and preserving muscle mass. Aim for a mix of aerobic and strength training exercises. Activities like walking, swimming, cycling, and resistance training can all help.
4. Manage Portion Sizes: Become more mindful of your food intake. Eating slowly can help you recognize when you're full, preventing overeating. You can also use smaller plates to assist with portion control.
5. Stay Hydrated: Drink plenty of water throughout the day. Water can help you feel full and is essential for bodily functions. Often, thirst is mistaken for hunger, so drinking a glass of water can help manage cravings.
6. Get Enough Sleep and Manage Stress: Poor sleep and high stress levels can disrupt hormones that regulate hunger and appetite, sabotaging weight loss efforts. Aim for 7-9 hours of quality sleep per night and find healthy ways to manage stress.
Conclusion: Prioritize health over speed
While consuming only 700 calories per day will cause weight loss in the short term, it is an extremely risky and unsustainable strategy. The potential for severe nutrient deficiencies, metabolic slowdown, and muscle loss makes it a dangerous approach for anyone not under strict medical supervision. For most people seeking a healthier body, the safer and more effective path is a gradual, consistent approach that incorporates a moderate calorie deficit, a balanced diet, and regular exercise. Prioritizing long-term health and sustainable habits will yield lasting results without compromising your well-being. For more information on safe weight loss strategies, consult a medical professional or a registered dietitian.
This article is for informational purposes only and is not medical advice. Consult a healthcare provider before making any drastic dietary changes.
