Is 700 Calories A Day Enough?

The idea of consuming only 700 calories a day has sparked both curiosity and concern among those seeking rapid weight loss solutions. While such extreme diets fall under the category of Very Low-Calorie Diets (VLCDs), they are not suitable for everyone. This article explores the implications of following a 700-calorie diet, examining its potential benefits, risks, and safer alternatives for sustainable weight management.

Find out about other possible weight loss diets that are more suitable for you!

Understanding Very Low-Calorie Diets (VLCDs)

VLCDs are structured eating plans that restrict caloric intake to under 800 calories per day. A 700-calorie diet fits this category and is sometimes prescribed in clinical settings to address severe obesity, pre-surgical weight loss, or conditions like type 2 diabetes. However, the extreme nature of these diets raises concerns about their suitability for everyday use.

Recommended Daily Calorie Intake

For most adults, the recommended daily calorie intake far exceeds 700 calories:

For Adult Women

The recommended daily calorie intake for women varies depending on their age, activity level, and specific health needs:

• Sedentary Women: 1,800–2000 calories/day
  • Includes minimal physical activity, such as office work and light daily tasks.
• Moderately Active Women: 2,000–2,200 calories/day
  • Involves light exercise or walking for about 1–2 miles daily.
• Active Women: 2,200–2,400 calories/day
  • For women who engage in regular intense physical activity or have physically demanding jobs. [1]

For Adult Men

Men typically have higher caloric needs due to greater muscle mass and basal metabolic rate (BMR). Here’s the breakdown:

• Sedentary Men: 2,000–2,600 calories/day
  • Includes minimal activity levels, similar to sedentary women.
• Moderately Active Men: 2,400–2,800 calories/day
  • Includes light exercise or daily activities like walking and moderate-intensity sports.
• Active Men: 2,800–3,200 calories/day
  • For men with high physical activity levels, such as athletes or those in physically demanding jobs. [1]

A 700-calorie diet provides less than half of the energy required for basic bodily functions, making it unsustainable and potentially harmful without strict medical supervision.

What Does 700 Calories Look Like?

A 700-calorie diet severely limits food intake, requiring careful planning to ensure it includes essential nutrients. Here’s an example of what a 700-calorie day might look like:

Breakfast (250 Calories)

• 1 boiled egg (70 calories)
• 1 slice of whole-grain toast (80 calories)
• ½ avocado (100 calories)

Lunch (300 Calories)

• Grilled chicken breast (100g, 165 calories)
• 1 cup of steamed broccoli (55 calories)
• 1 tablespoon of olive oil (120 calories)

Dinner (150 Calories)

• Mixed greens salad (1 cup, 20 calories)
• 50g of smoked salmon (70 calories)
• Lemon juice dressing (10 calories)
• ½ medium cucumber (50 calories)

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Potential Benefits of a 700-Calorie Diet

While not recommended for the general population, this 700 calories diet may offer specific benefits under professional guidance:

1. Obesity-Related Risks: Rapid weight loss can lower health risks associated with severe obesity.
2. Type 2 Diabetes: Controlled VLCDs have shown promise in reducing symptoms and, in some cases, inducing remission.
3. Pre-Surgical Preparation: Short-term calorie restriction can reduce surgical risks and improve recovery outcomes.

Risks and Side Effects

A diet as restrictive as 700 calories comes with significant risks:

• Nutrient Deficiencies: Limited calories often lead to insufficient intake of vitamins and minerals.
• Muscle Loss: A low-calorie diet without adequate protein can result in muscle breakdown and a slower metabolism.
• Fatigue and Weakness: Severe energy deficits make it difficult to function day-to-day.
• Hormonal Imbalances: Women may experience disrupted menstrual cycles or other hormonal issues.
• Gallstones: Rapid weight loss increases the risk of gallstone formation.

Expert Opinions on VLCDs

Experts agree that Very Low-Calorie Diets (VLCDs) can be effective for short-term weight loss in specific populations, such as those preparing for surgery or managing obesity-related health risks. However, they caution against their use without proper medical supervision due to potential risks like muscle mass loss, nutrient deficiencies, and long-term unsustainability.

To minimize these risks, professionals recommend incorporating resistance exercise training (RET) alongside adequate protein intake. RET helps preserve skeletal muscle mass during caloric restriction by stimulating muscle protein synthesis, while protein supports muscle repair and reduces muscle breakdown. Studies show that combining RET with a high-protein diet can maintain or even increase lean muscle mass during energy deficits, particularly in individuals with higher body fat percentages.

Ultimately, experts emphasize that VLCDs should be tailored to individual needs and monitored closely by healthcare providers. For long-term success, a balanced approach that includes moderate caloric deficits, regular physical activity, and sustainable lifestyle changes is preferred over extreme calorie restrictions. [2]

Scientific Studies on Calorie Restriction

Short-term Effects

Studies have demonstrated that short-term calorie restriction can lead to significant weight loss and improvements in metabolic health markers. For instance, the CALERIE trial found that participants who reduced their caloric intake by 12% maintained a 10% weight loss over two years [3].

Long-term Effects

Animal studies have consistently shown that calorie restriction can extend lifespan and delay the onset of age-related diseases. In humans, the CALERIE™ trial found that calorie restriction slowed the pace of biological aging, as measured by DNA methylation markers [4]. However, the long-term effects on human lifespan remain inconclusive due to the lack of long-term prospective trials with survival as the primary endpoint.

Health Risks

Extreme calorie restriction can lead to nutritional deficiencies if not carefully managed. It is crucial to ensure that all essential nutrients are consumed to avoid malnutrition. Severe calorie restriction can also cause anemia and other health issues, necessitating clinical monitoring [3].

See also: OMAD Diet: Is it Safe and Effective?

Safer Alternatives to Extreme Diets

For sustainable and healthy weight loss, consider these alternatives:

• Balanced Diet: Focus on nutrient-dense foods and portion control.
• Moderate Calorie Deficit: Aim for 500–750 fewer calories per day to promote gradual weight loss.
• Exercise: Incorporate strength training and cardio for better results.
• Behavioral Changes: Set realistic goals, track your progress, and maintain consistency.

Conclusion

While a 700-calorie diet may promise rapid results, it comes with significant health risks and is rarely a sustainable solution for long-term weight management. True, lasting weight loss requires creating habits that promote overall health and balance. This includes adopting a nutrient-dense, moderate-calorie diet, incorporating regular physical activity, and addressing the emotional and behavioral aspects of weight loss.

Before embarking on any extreme diet, it’s crucial to consult a healthcare professional to ensure your approach is both safe and effective. Remember, the ultimate goal of any weight loss plan should be to support your physical and emotional well-being while fostering a healthy relationship with food and your body. Sustainable strategies may take longer, but they lead to better results and lasting improvements in your health and quality of life.

For more tips and resources on how you can lose weight healthily, check out the JustFit app!

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