Hi! I’m Angela again. Today I want to talk about the 700 calorie diet a day plan – something that needs your careful attention. Let me be completely honest with you from the start. This is an extremely low calorie diet that’s much stricter than most people realize. While some might consider it for quick weight loss, it comes with serious risks that you absolutely need to understand. I’ve seen too many people jump into this without knowing what they’re getting into. Before you even think about trying it, let me walk you through everything – the good, the bad, and the potentially dangerous. Your health and safety come first, always.
What is a 700 Calorie Diet?
A 700 calorie diet means you eat only 700 calories per day. To give you an idea – a normal person eats about 2000 calories daily. So this is much, much less.
It’s like giving your car very little fuel. Your body will use stored fat for energy. But it’s also very strict on your body.
How Helpful Is A 700 Calorie Diet Plan?
Let me tell you when this diet might help:
- Fast weight loss: You will lose weight quickly. Maybe 3-5 pounds in a week.
- Jump-start for very overweight people: Sometimes doctors suggest this for people who need to lose weight fast for health reasons.
- Short-term motivation: Some people use it for 1-2 weeks to feel motivated.
But here’s the truth – this diet is very hard. Most people can’t stick to it for long. And when they stop, they often gain weight back quickly.
7 Day Diet Plan for 700 Calorie Diet a Day
Here’s a simple 7-day plan. Remember, each meal has 3 options. Pick what you like best.
| Day | Breakfast (150 calories) | Lunch (250 calories) | Dinner (250 calories) | Snack (50 calories) |
| Day 1 | Option 1: 1 boiled egg + 1 slice toast.Option 2: 1/2 cup oatmeal + berries.Option 3: Greek yogurt (small cup) | Option 1: Large salad + grilled chicken (small piece)Option 2: Vegetable soup + 1 small rollOption 3: 1/2 cup rice + dal + vegetables | Option 1: Steamed fish + green vegetablesOption 2: Chicken broth + saladOption 3: Tofu stir-fry with vegetables | Option 1: 1 small appleOption 2: 5 almondsOption 3: 1 cup green tea |
| Day 2 | Option 1: 1/2 banana + 1 tbsp peanut butterOption 2: 2 egg whites scrambledOption 3: Small smoothie (fruits + water) | Option 1: Grilled chicken saladOption 2: Lentil soup + small breadOption 3: Quinoa bowl with vegetables | Option 1: Baked cod + broccoliOption 2: Turkey soup + cucumberOption 3: Vegetable curry (small portion) | Option 1: 10 grapesOption 2: 1 small orangeOption 3: Herbal tea |
| Day 3 | Option 1: 1 slice toast + tomatoOption 2: Cottage cheese (small portion)Option 3: 1/2 grapefruit + tea | Option 1: Tuna salad (no mayo)Option 2: Clear soup + vegetablesOption 3: Brown rice + steamed veggies | Option 1: Grilled chicken breast + salad<br>Option 2: Fish soup + spinach<br>Option 3: Dal + 1 small roti | Option 1: 1/2 cup berries<br>Option 2: 3 cherry tomatoes<br>Option 3: Black coffee |
| Day 4 | Option 1: 2 egg whites + spinach<br>Option 2: 1/2 cup yogurt + fruit<br>Option 3: Green smoothie (small) | Option 1: Chicken soup + salad<br>Option 2: Grilled fish + vegetables<br>Option 3: Vegetable broth + tofu | Option 1: Steamed salmon + asparagus<br>Option 2: Chicken salad (no dressing)<br>Option 3: Mixed vegetable curry | Option 1: 1 small pear<br>Option 2: Celery sticks<br>Option 3: Lemon water |
| Day 5 | Option 1: 1 boiled egg + cucumber<br>Option 2: Oatmeal with cinnamon<br>Option 3: Fruit salad (small bowl) | Option 1: Turkey breast + lettuce wrap<br>Option 2: Miso soup + vegetables<br>Option 3: Grilled chicken + greens | Option 1: White fish + green beans<br>Option 2: Vegetable soup + protein<br>Option 3: Egg white omelet + salad | Option 1: 1 small banana<br>Option 2: Cucumber slices<br>Option 3: Green tea |
| Day 6 | Option 1: Greek yogurt (plain, small)<br>Option 2: 1/2 avocado on toast<br>Option 3: Protein shake (small) | Option 1: Shrimp salad<br>Option 2: Chicken broth + vegetables<br>Option 3: Grilled tofu + spinach | Option 1: Lean beef + vegetables<br>Option 2: Fish + steamed broccoli<br>Option 3: Lentil soup (small bowl) | Option 1: 1 kiwi fruit<br>Option 2: Raw carrots<br>Option 3: Mint tea |
| Day 7 | Option 1: 1 slice whole grain toast<br>Option 2: Cottage cheese + tomato<br>Option 3: Berry smoothie (water-based) | Option 1: Grilled chicken + mixed greens<br>Option 2: Vegetable soup + lean protein<br>Option 3: Fish + cucumber salad | Option 1: Turkey breast + vegetables<br>Option 2: Steamed fish + spinach<br>Option 3: Chicken soup + salad | Option 1: 1 small apple<br>Option 2: Bell pepper strips<br>Option 3: Chamomile tea |
Facts About 700 Calorie Diet Plan
Here are important facts you should know:
- It’s considered very low calorie: Doctors call diets under 800 calories “very low calorie diets” or VLCD.
- Your body goes into survival mode: When you eat so little, your body thinks there’s no food around. It slows down to save energy.
- You’ll lose muscle too: You won’t just lose fat. You’ll also lose muscle, which is not good.
- It’s hard to get all the nutrients: With only 700 calories, it’s almost impossible to get all the vitamins and minerals your body needs.
- Most people can’t stick to it: Studies show that people usually give up after a few days or weeks.
- Weight comes back fast: When you start eating normally again, you often gain weight back quickly.
Risk of Being in a 700 Calorie Diet Plan
I need to be very honest about the risks:
Physical Problems:
- Extreme tiredness and weakness
- Dizziness and fainting
- Hair loss
- Cold hands and feet
- Constipation
- Mood swings and irritability
Serious Health Issues:
- Nutrient deficiencies
- Muscle loss
- Slow metabolism
- Heart problems
- Gallstones
- Eating disorders
Mental Health Problems:
- Depression
- Anxiety about food
- Obsession with calories
- Social isolation (avoiding meals with friends)
Who Should NEVER Try This 700 Calorie Diet?
Please don’t try this if you are:
- Under 18 years old
- Pregnant or breastfeeding
- Have any health problems
- Take medications
- Have a history of eating disorders
- Are very active or exercise a lot
When Might Doctors Suggest This?
Sometimes doctors might suggest very low calorie diets for:
- People preparing for surgery
- Those with serious obesity-related health problems
- People who need to lose weight very quickly for medical reasons
But this is ALWAYS under medical supervision with regular check-ups.
My Honest Advice
I’ve seen many people try 700 calorie diets. Here’s what usually happens:
Week 1: People feel excited about quick weight loss.
Week 2: Energy drops. They feel tired and cranky.
Week 3: Most people quit because it’s too hard.
After quitting: They often eat more than before and gain weight back.
Instead of 700 calories, consider:
- 1200-1500 calories for steady weight loss. You can also read a 1300 calorie diet a day guide.
- Focus on healthy foods
- Add some exercise
- Make changes you can stick to forever
What to Do If You Really Want to Try This
If you’re thinking about this diet:
- Talk to a doctor first. This is very important.
- Get blood tests to check your health.
- Take vitamins as your doctor suggests.
- Plan for only 1-2 weeks maximum.
- Have a plan for after – don’t just go back to old eating habits.
Warning Signs to Stop Immediately
Stop the diet right away if you feel:
- Very dizzy or faint
- Heart beating fast or irregularly
- Extreme weakness
- Can’t think clearly
- Any chest pain
- Severe mood changes
Better Alternatives
Instead of 700 calories, try these safer options:
- 1200 calorie diet – still gives good weight loss
- 1500 calorie diet – easier to stick to
- Focus on portion control – eat normal foods, just less
- Add exercise – burn more calories instead of eating less
Conclusion: The 700 Calorie Diet
I want you to succeed with your weight loss. But I also want you to be safe and healthy. A 700 calorie diet might seem like a quick fix. But quick fixes usually don’t last. And they can hurt your health. Think about this: Would you rather lose 5 pounds in a week and gain it back? Or lose 1-2 pounds per week and keep it off forever? Your health is more important than quick results. Please be kind to your body. It’s the only one you have. If you’re struggling with weight, consider talking to a nutritionist or your doctor. They can help you make a plan that’s safe and works for your life.
Remember – slow and steady wins the race. You deserve to be healthy AND happy.
Emergency Note
If you’re reading this and already on a 700 calorie diet, please listen to your body. If you feel unwell, eat something and consider stopping. Your health is more important than any number on the scale.
Stay safe, and take care of yourself! Till then read more article Yoga Shala Wellness 🙂
