700 Calories a Day Meals Plan - Super diet plan

1. 700 calories a day for a week

1.1) DAY- 1 (Total calories= 685)

1.2) DAY- 2 (Total calories= 685)

1.3) DAY- 3 and 5 (Total calories= 685 for each day)

1.4) DAY- 4 (Total calories= 685)

1.5) DAY- 6 (Total calories= 705)

1.6) DAY- 7 (Total calories= 675)

2. Importance of breakfast, snack, lunch & dinner

2.1) Breakfast

Breakfast is a crucial meal. It is the starting point of the ‘Meal journey’ of the day to satisfy the requirement of food one needs. It is important to choose breakfast foods that provide fiber and essential nutrients and stay away from sugary cereals having little nutritional benefits.

A healthy and nutrition-rich meal beginning with breakfast can make one remain active and energetic throughout the day. The importance of breakfast lies in its ability to kick-start the day by fuelling the body with nutritious foods.

2.2) Snack

A snack is a small meal between 2 large meals. Snacking is an effective way to fit extra nutrients into the diet. This prevents both overeating  (during the large meals) and not eating (between the large meals).

According to a study (‘The Journal of Nutrition published in February 2010), approximately 97% (of Americans) get on average 24% (of their total daily calorie requirement) from snacking. Healthy snacks keep blood sugar levels steady and balanced. A healthy snack is good for both diabetic and non-diabetic people.

Advice: One should not snack just before a large meal. Snacking is needed only when one feels hungry between 2 large meals. Snacking (out of emotion or during stress or having no hunger) is unhealthy and so, is never recommended.

2.3) Lunch

Lunch gives the opportunity to refuel the body with a large meal after a break (followed by breakfast in the morning and a snack in the mid-morning). Those who remain busy with their job responsibilities throughout the day (8 am- 5 pm), cannot take a large meal at home during lunch.

So, it is important for them to remain alert about what/ when/ where/ how much/ how long they are eating. Often, people (in a job) fail to take the right food at the right time. Also, they are mostly found to take food quickly. This is unhealthy as it causes indigestion and malnutrition. So, the best thing to do is to bring chosen foods (well-cooked at home).  

2.4) Dinner

It is the last meal of the day. Because one will get the scope to eat the next meal (at least 8- 10 hours after dinner at night). It is, therefore, absolutely important to make the right choice of foods and drinks during dinner (in order to ensure a steady and balanced supply of glucose for the body to use as fuel during sleep at night).

A common cause of waking up at night occurs when it fails to supply the required amount of blood sugar in the body. Then the body has to release the stored glucose and the process can cause one to wake up. And sometimes it may be difficult to get back to sleep.

To enjoy a nice uninterrupted sleep, it is important to eat a nice dinner (that combines protein: such as meat, fish, egg, lentil, beans /carbs: potato, pasta, rice, bread /fruits /vegetables to ensure a steady release of glucose to the bloodstream).

Conclusively, with aging, it is important to change the food habits (after discussion with the nutritionist and the health care provider).

3. How to eat

One needs to relax and eat slowly. Because during stress, the body can’t digest nutrients properly. So, it is important to take time to chew. It may be mentioned that carbohydrates begin to be broken down in the mouth by saliva. It needs about 20 minutes to eat (including chewing/ sucking/ grinding/ swallowing etc) in a healthy way for proper digestion.

It is also important to avoid fatty foods and stimulants as well as overeating (particularly, before going to bed at night. Because, during sleep, it becomes harder to properly digest the fatty and overeaten foods. As a consequence, it may lead to poor quality sleep).

4. How much health benefits does one gain (by following 700 calorie diet plan)

4.1) Calorie balance basics

A calorie is a measure of energy (gained from the consumption of foods and drinks). Staying on calorie balance (i.e., consuming just the level of calories the body needs to meet the body’s metabolic requirements)  plays a key role to maintain an ideal healthy weight. However, shifting into a calorie deficit (by restricting daily calorie intake through following a 700 calorie diet plan) is the basic principle behind attaining a healthy ideal weight (for those who are obese and overweight).

4.2) Risk of a very low calorie diet

A very low-calorie diet (VLCD) is a weight-loss plan typically involving consuming fewer than 800 calories per day. An average adult needs 1600- 3000 calories per day (according to the Center for Nutrition Policy and Promotion). Veritably, the right amount of calories (a person needs) depends on age/ gender/ general health condition / physical activity. So, there lies the risk (of failing to meet the body’s nutritional needs) while meticulously following the 700 calorie diet plan. Sometimes, a quick weight loss may cause loss of muscle tissue (instead of fat loss). In such cases, slowed metabolism, nutritional deficiencies, fatigue, electrolyte imbalances, loss of energy, and feeling unwell become inevitable. 

5. 700 Calorie a day Workout

If you want to lose weight, one of the most critical factors is creating a calorie deficit. This means burning more calories than you consume. While diet plays a significant role in weight loss, exercise can also help you burn calories and improve your overall health. A workout plan that can help you burn around 700 calories per day.

5.1) The 700 Calorie a day Workout Plan

Here is a sample workout plan that can help you burn around 700 calories per day:

• Warm-up (10 minutes): Start with a light jog or brisk walk to get your heart rate up and prepare your muscles for exercise.
• High-Intensity Interval Training (30 minutes): Alternate between periods of high-intensity exercise (such as sprints or burpees) and rest or low-intensity exercise (such as jogging or walking).
• Strength Training (30 minutes): Use weights or resistance bands to work your major muscle groups, such as your legs, back, chest, and arms.
• Cardio (30 minutes): Engage in moderate-intensity cardio exercises, such as cycling, swimming, or rowing.
• Cool-down (10 minutes): Finish with stretching exercises to prevent injury and promote recovery.

5.2) Tips for Success

Here are some tips to help you succeed with this workout plan:

• Start slowly and gradually increase your intensity and duration over time.
• Mix up your exercises to keep things interesting and challenge your body.
• Stay hydrated and fuel your body with healthy foods to support your workouts.
• Get enough sleep to promote recovery and prevent burnout.
• Consider working with a personal trainer or fitness professional to help you develop a customized workout plan.

Summary: A 700-calorie-per-day workout plan can effectively burn calories, lose weight, and improve overall health. Combining high-intensity interval training, strength training, and cardio can challenge your body and help you achieve your fitness goals. With the right mindset, preparation, and guidance, you can succeed in reaching your fitness goals.

6. Conclusions and recommendations (700 Calories A Day Meal Plan)

There is no hard and fast rule to meticulously follow the  “700 calories a day“ in order to bring the result of weight loss. The amount of weight loss depends on how many calories the body requires (which varies from person to person) to maintain a healthy weight.

One needs to be cautious while following a very low-calorie diet (for quick weight loss). It can be unhealthy and harmful. However, anyone attempting such a diet (for an indefinite period) should be monitored closely by a physician.

Exercise is equally important for healthy weight loss. Over and above, exercise helps preserve the nutritional quality of the diet.

For 700 calories a day meal plan & healthy weight loss, calorie variation (over a month) is recommended. As per recommendation, one needs to consume 1100 calories (on the 1st day of the month). Then the calorie intake has to be reduced by bringing down the daily consumption level to 700  calories (for the remaining 4 days). After that, it requires to go back to normal daily consumption of 1100 calories (for the rest of the month).