800 Calories Indian Diet Plan

800 Calorie Indian Diet Plan

There’s a bundle of people out there who are struggling with various health diseases of obesity, high blood pressure, type 2 diabetes. People who are ruthlessly trying every remedy and recommendation to figure out an easy way out of the symptoms and scourge of these lifestyle diseases. Diet plays a crucial role in simplifying our lives and keeping a lot of health issues at bay. A healthy diet has direct implications on a healthy lifestyle. A 800 calorie Indian diet plan is an accumulation of fitting and nutrients-rich foods that includes incorporation of vegetables, lentils, legumes, and spices like turmeric and ginger. These foods are low in calories but high in fiber which makes the meals satiable without compromising with our nutrition despite being low in calories. When followed properly, a 800 calorie diet plan can help you achieve substantial weight loss without compromising with your nutrition requirements. Read on further to know more on the 800 calorie indian diet plan and how it should be followed to attain the desired health goals. 

What is 800-Calorie Indian Diet Plan?

An alarmingly large number of people struggle with weight related issues. Rigorous exercises effectively help in achieving weight management goals. However, diet too plays a crucial role in helping us reduce our weight sustainably. The 800 calorie diet plan is an intensive diet with substantially low calories, which has been put together carefully to promote weight loss goals. The diet also has certain components drawn from intermittent fasting and mediterranean diet. The diet is aimed at loading the meals with essential nutrients which includes a healthy mix of protein and fiber-rich foods. The elements of fiber and protein helps one feel full for long and keep the frequent cravings at bay. The 800 calories a day includes consumption of low calorie, low carbs meals with higher content of protein and fiber structured evidently to support weight loss goals. Apart from assisting in weight management, the 800 calorie meal plan helps with regulating blood sugar levels, reversing lifestyle diseases like type 2 diabetes and it has also been suggested to reduce the risks of cancer.  The diet shall include a bundle of vegetables like broccoli, kale, spinach; fruits like berries, oranges, apple; plant-based proteins like tofu, lentils, mushrooms; nuts and seeds like cashews, hazelnuts, flaxseeds, chia seeds, walnuts along with hydrating and detoxifying drinks like black tea, green tea and black coffee. Keto diet are also the go-to diet plan for people looking to lose weight. 

How 800-calorie diet plan works? 

The 800 calorie indian diet plan involves consuming a low calorie diet with the cumulative meal consisting of not more than 800 calories a day. A diet that is low in calories is usually designed to accelerate quick weight loss or provide an effective push to one’s weight loss journey. These kinds of diets are usually followed by people who are obese or have an alarmingly high BMI. By reducing the calorie content of your meals, one is able to rapidly burn the fat and reduce their body’s insulin resistance. Below are the two fold ways in which an 800 calorie diet plan helps in weight loss. One can also choose to buy Diet Plan to lose weight under expert’s guidance. 

Flips the metabolic switch to burn fat
Consumption of glucose through eating and snacking grows the muscles in our body. However, when this intake is beyond what the body desires i.e. when there are more calories than our body can burn and all of this excess gets stored as fat. Lowering the intake of carbs will make our body use the stored fat as a fuel thus eventually burning the fat and assisting in weight loss. 

Improves insulin resistance
The high levels of sugar intake through carbs and sweet food items can intoxicate our cells by damaging the arteries and veins. It’s the insulin in your body which helps regulate the sugar levels in your blood and pushes it to be used as a fuel. However for people with insulin resistance, it’s difficult to absorb this energy which just gets stored as fat. Through the 800 calorie indian diet plan, you give up snacking and fulfill your satiety with high fiber foods which as a result improves your body’s insulin resistance. Vitamin C Foods may also help with insulin resistance. 

800 Calorie Meal Plan for 7 Days

Considering the number of calories included in the 800 calorie Indian diet plan are substantially less, it’s essential to curate a diet plan that incorporates food items that keeps our weight loss journey thriving without compromising our health concerns. If one finds 800 calorie diet plan too hectic for starters, one can also opt for 2000 calorie diet plan and then proceed to former. Below given is a carefully crafted 800 calorie diet plan for 7 days that can help one in attaining their health goals. 

Day 1 

Early Morning Detox drink Fennel seed water +With 5 soaked almonds + 2 walnuts
Brunch (11:00am -12:00 pm) Dal with rice with salad 1 katori dal + 1 katori rice + salad
Dinner (8:00-9:00 pm) Green beans sabji + 1 chapati + salad  1 katori sabji + 1 multigrain chapati + salad

Start the first day of your 800 calorie meal plan with the dtox drink made up of fennel seed water, some almonds and walnuts. Breakfast and lunch can be incorporated together in brunch which can be enjoyed by making dal with rice and some salad on the side. Make the dinner healthy green beans sabji, a chapati and a bowl fo salad.

Day 2

Early Morning Detox drink  Cumin seed water + With 5 soaked almonds + 2 walnuts
Brunch (11:00am -12:00 pm) Sabudana Khichdi + 1 apple (30g) Sabudana, (1 medium) Potato, (5-6) Peanuts , (5g) oil
Dinner (8:00-9:00 pm) 1 chapati + paneer curry 1 multigrain chapati

1 katori paneer curry

The second day can be kick-started with cumin seeds water and some nuts such as almonds and walnuts. and the brunch can be a delicious delight of sabudana khichdi and an apple. Keep the supper nutritious with a chapati and a bowl of paneer curry. Foods Rich in Vitamin B12 should also be consumed in order to boost additional health benefits.

Day 3

Early Morning Detox drink Fennel seed water + With 5 soaked almonds + 2 walnuts
Brunch (11:00am -12:00 pm) Sprouts salad + 1 bowl papaya  1.5 katori sprouts, 200g vegetables, 1 tbsp pomegranate
Dinner (8:00-9:00 pm) Chapati + sabji + salad 1 multigrain chapati

Chana masala (1 katori)

1 carrot, 1 cucumber

The detox drink for the third day of 800 calories a day meal plan can be fennel seed water with some soaked almonds and walnuts. The brunch can be kept light with some sprouts salad and a bowl of papaya. The dinner can a healthy mix of chapati and sabji made of chana masala along with some a bowl of salad consisting of a acucumber and carrot on the side. You can also keep a tab of your calorie intake through Calorie Calculator.

Day 4

Early Morning Detox drink  Cumin seed water + With 5 soaked almonds + 2 walnuts
Brunch (11:00am -12:00 pm) Oats Mix Dal khichdi + sauteed paneer  40g oats, 25g moong dal , ½ small onion(35g), 1 small tomato (90g), 1 small carrot (50g), ½ cup spinach (15g), 1 tsp oil

60g sauteed paneer

Dinner (8:00-9:00 pm) Mix vegetable soup + sauteed vegetables  1 bowl soup

1 katori sauteed vegteables

Start the fourth day’s morning with detoxifying drink of cumin seed water and the usual soaked almonds and walnuts. The brunch can be the tasty bowl of oats mix dal khichdi along with 60g of sauteed paneer. Make the dinner light wth mix veggie soup and a bowl of sauteed vegetables.

Day 5

Early Morning Detox drink Fennel seed water + With 5 soaked almonds + 2 walnuts
Brunch (11:00am -12:00 pm) Paneer Salad  Paneer (50g), Cucumber (1 small), beetroot (1 small), onion (1 small), tomato (1 small), oil (1 tsp)
Dinner (8:00-9:00 pm) Vegetable Oats +

Sauteed soybean 

50g oats

1 small capsicum, 15g peas, 1 small carrot (50g)

1 tsp oil

60g soya chunks

Start your day with early morning detxo drink made from fennel seed water and some nuts such as 5 almonds and a couple of walnuts. The brunch for the day can be consumed as paneer salad including vegetables like cucumber, beetroot, onion and tomato. Enjoy the supper with vegetable oats and some sauteed soybean.

Day 6

Early Morning Detox drink  Cumin seed water + With 5 soaked almonds + 2 walnuts
Brunch (11:00am -12:00 pm) Dal rice with mix veg 1 katori dal 

1 katori rice 

1 katori mix veg

Dinner (8:00-9:00 pm) Kosambari Salad Moong dal (30g), Cucumber (1 small), beetroot (1 small), onion (1 small), tomato (1 small), oil (1 tsp)

The second last day of 800 calorie Indian diet plan can be initiated with cumin seed water as well some almonds and walnuts. Consume a healthy recipe of dal rice with mix veg for brunch. The dinner can be kept light and nutritious with kosambari salad.

Day 7

Early Morning Detox drink Fennel seed water + With 5 soaked almonds + 2 walnuts
Brunch (11:00am -12:00 pm) Paneer Salad  Paneer (50g), Cucumber (1 small), beetroot (1 small), onion (1 small), tomato (1 small), oil (1 tsp)
Dinner (8:00-9:00 pm) Vegetable Oats +

Sauteed soybean 

50g oats

1 small capsicum, 15g peas, 1 small carrot (50g)

1 tsp oil

60g soya chunks

Fulfill the last day of 800 calorie diet plan by taking the early morning detox drink made of fennel seed water with 5 almonds and 2 walnuts on the side. The brunch can be a healthier mix of paneer sald whereas the last meal can be consumed with the healty vegetable oats and sauteed soybean. With this weight loss diet plan, you can certainly find your answer to How to lose 15 kg in a month.

Benefits of 800 calorie Indian Diet Plan

The 800 calorie meal plan can help lower the calorie intake in the body by reducing the consumption of carbs and increasing the intake of high fiber and protein-rich foods. This further assists with substantial weight loss. Apart from weight loss, the 800 calorie diet plan also departs from multiple other health benefits. Below mentioned are some of the health benefits of pursuing the 800 calories a day diet. 

1. Improves blood sugar levels
Increased consumption of nutrient-dense foods like fruits, vegetables, and whole grains as well lowered calorie-intake which effectively helps in improving the blood sugar levels in your body and keeping it in check. 

2. Weight management
The consumption of fewer calories promotes the intake of calorie deficit diets in the body which helps in burning of excess fat. This leads to weight loss and is especially beneficial for people who are overweight or obese further lowering the risk of type 2 diabetes and heart diseases.  If you are still dwelling over How to Calculate Food Calories, check out our Food Calorie Calculator to keep a tab of the calorie count of foods that are you are consuming. 

3. Promotes heart health
The 800 calorie diet lowers our calorie intake and promotes the consumption of healthier meals rich in protein and fiber. This substantially helps in lowering the risk of high blood pressure, high cholesterol, and other risk factors associated with cardiac health. Also check out 25 Best Foods Rich in VitaminE to help with inflammation problems. 

Does 800 Calorie Diet plan help in Weight Loss? 

The 800 calories diet plan is a very low calorie diet plan that includes consuming only 800 calories in a day spread throughout the meals of the given day. A carefully put together 6800 calories diet plan can help one achieve rapid weight loss along with providing other health benefits such as reversing type 2 diabetes, regulating good sugar levels, and lowering high blood pressure. However, following the 800 calorie diet plan for longer duration can have harmful effects on our health as the intake of calories is way beyond the necessary calorie intake for an individual in a day. Following it in long terms can lead to undernourishment, deficiency of certain nutrients and minerals  as well as induce weakness and hamper overall physical health. Thus, its rather recommended to go on this under the guidance of a nutritionist. One is suggested to not push their body to extremes as it may lead to fatigue and fall of health.  One can also opt to start with 1000 calorie diet plan initially and then get on to the 800 calorie diet plan. 

Who should follow a strict 800 calorie Diet Plan?

The 800 calorie diet plan should typically be followed by people dealing with the problem of obesity or being overweight. People struggling with diabetic issues can also choose to go on the 800 calorie diet plan as the diet has been known to reverse type 2 diabetes. Age plays an important factor when following the 800 calorie diet plan. People still under their growing age or below 18 should avoid following the diet plan as the deficiency of certain nutrients can hamper their growth and development. The diet plan is also not recommended for older people as it may pose certain side effects especially if they are under any medication. People indulging in hardcore workout or strength training may also not be well suited for this particular diet plan. People undergoing any fertility treatment should also stay away from the 800 calorie diet plan. Moreover, one should let their dietitian decide whether they should undergo such an intense and low calorie diet before jumping straight into it.  There are also people who are aiming to gain weight. In that case, 3000 calorie diet plan can prove helpful. 

Foods to Eat on a 800 Calorie Indian Diet

While following any diet plan one needs to be mindful of what all foods they are consuming. Especially, when going on an intense diet plan such as an 800 calorie diet, it is essential that we consume food that provides our body with essential nutrients and not lead to any health complications. Below mentioned are the list of foods to eat on a 800 calorie diet plan. 

1. Non-starchy vegetables

Veggies like broccoli, carrot, beetroot, scallion, cabbage, lettuce, are considered non-starchy. These vegetables are impressively low in calories as well as come packed with various nutrients. They keep the nutritional intake at par and at the same time help one attain weight loss.

2. Salads, sautéed foods

Salads that include various veggies as well sauteed, stir-fried and blanched foods help in reducing the disruption of valuable enzymes and phytonutrients.

3. Full-fat milk and yogurt

Full-fat versions of dairy products are extremely nutritious and also keeps one full for longer and thus can prevent overeating. 

4. Fruits

Fruits that have low GI and calorie count along with high water and fiber content  are usually recommended to reduce one’s calorie intake. The fiber content also keeps at bay the hunger and suppresses the appetite. 

Foods to Avoid on a 800 Calorie Diet

While following a 800 calorie diet plan for weight loss, one should also be mindful about foods that may pose hindrance to the overall weight loss journey. Foods that are high in calories and have low nutritional value should be avoided. Below mentioned are some of the foods to avoid on a 800 calorie diet plan. 

1. Processed foods

Consumption of processed foods lead to heightened intake of sugar, salt or fat which can lead to one gain excess kilos. Processed foods also have empty calories which refers to high calorie content without any nutritional value. 

2. Canned goods

Canned veggies or fruits are just as nutritious as fresh ones. However, at times they may also contain added sugar, syrup, cream sauces or other ingredients that can lead to higher calorie intake and may pose threat to the weight loss goals.

3. Sugary foods

Highly sweetened foods like cake, pastry, pancake, and candies are high in calories which can lead to excess weight gain. They may also increase the blood sugar levels which is also harmful for the overall health of an individual.  

How Will You Feel After 1 Month of 800 Calorie Diet?

After following the 800 calorie diet for a week, one will feel lighter, slimmer with weight loss, faster metabolic rate along with feeling more energetic. One can also expect a rise in positivity with the stress levels going down. One can expect to lose around 7-10 kgs of weight after following the 800 calorie diet plan for over a month. There are also claims which suggest that following an 800 calorie diet plan can also result in reversing certain lifestyle diseases such as type 2 diabetes and cardiac-related diseases. However, it is recommended against following the diet plan for longer duration as it increases the risk of certain health complications, giving rise to fatigue and other physical weaknesses. One can also decide to switch to 2500 calorie diet plan as it has higher calories and can also be followed by comparitively longer durations. 

Tips and precaution while following 800-Calorie Diet

While following the 800 calorie diet plan, there are certain things one should be careful of. The calorie content in the diet is extremely low and when not followed properly it might end up doing more harm than good. Below given are some tips that one can take note of before jumping into the diet.

1. Plan out your meals
While following the 800 calorie diet plan one should aim at planning their meals ahead. This will help in keeping track of the meals along with avoiding the consumption of unhealthy foods owing to haste and unpreparedness. 

2. Include plenty of protein
Protein rich foods help provide the feeling of fullness and keeps the frequent cravings at bay. Thus, it’s essential to ensure that your diet plan is a good accumulation of protein including food items like lean meat, fish, tofu and legumes. 

3. Stay hydrated
Whatever diet plan you follow, necessitating your hydration needs is a must. Dehydration can easily give way to fatigue as well other health complications. Drinking enough water can help you feel fulfilled and satisfied. If you are pondering over How much water to drink in day, it is essential that along with following the diet you are also fulfilling your hydration needs.

4. Get sound sleep
Getting a sound and healthy sleep of 7-8 hours is non-negotiable. Having a proper sleep can keep the health at par as well staving off several health complications and fatigue, promoting overall well being.

Key takeaways

The 800 calorie indian diet plan involves consuming a low calorie diet with the cumulative meal consisting of not more than 800 calories a day. The meals included in the 800 calorie indian diet plan are rich in fiber and protein which promotes the feeling of fullness and reduces frequent hunger. This substantially helps in promoting weight loss. The food included in the diet plan are paneer, cucumber, beetroot, vegetables, oats, soybean and other healthier options. The other health benefits of the 800 calorie diet plan is regulating blood sugar levels, improving insulin resistance as well reducing risk of heart diseases and diabetes. There are also certain tips that should be incorporated while following the 800 calorie diet plan such as keeping the hydration needs of the body at par, getting proper sleep, planning out the meals ahead and so much more. 


“,.” 2023. , – YouTube. https://www.sciencedirect.com/science/article/pii/S2213398423001847.

Kim, Young. n.d. “Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance.” NCBI. Accessed February 12, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/.


1. What is The 800-Calorie Indian Diet?

The 800 calorie indian diet plan involves consuming a low calorie diet with the cumulative meal consisting of not more than 800 calories a day.

2. Is The 800-Calorie Indian Diet Safe? 

It is safe to follow the 800 calories diet plan to achieve your weight loss goals rapidly. However, the content of calories in the diet are significantly low and thus it shouldn’t be followed in the long haul.

3. How long should you be on 800 Calorie Diet?

The 800 calories diet plan is recommended to be followed for a minimum of two weeks and maximum twelve weeks. However, it is suggested to undertake this diet in long term only under expert’s guidance. 

4. Can I lose weight by 800 calories Indian Diet Plan?

The calorie intake in the 800 calorie diet plan is substantially low which makes our body use the stored calories as fuel. This further assists and escalates the weight loss process in our body.

5. Who Should Avoid 800 calorie Indian diet plan?

Children, teens, and older adults should avoid following the 800 calories Indian diet as it may pose hindrance to their growth and development. People with certain medical conditions should also take dietitian expertise before jumping into this diet. 

6. What happens if you eat 800 calories a day for a month?

Consuming 800 calories a day for a month can help one achieve weight loss as well improve their blood sugar levels and insulin resistance. 

7. Are there any side effects of eating 800 calories?

There are certain health complications that may pose itself when following a 800 calorie diet plan such as risk of dehydration, electrolyte imbalance, low blood pressure, and high uric acid, which could lead to gout or kidney stones.

8. How much weight will I lose if I eat 800 calories a day?

The 800 calorie diet plan includes consumption of low calorie content which promotes weight loss. Following this diet can help one reduce around 3-7 kgs of weight in a month.

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