How Much Can I Lose if I Eat 700 Calories per Day?

How Much Can I Lose if I Eat 700 Calories per Day

Dieting can be a tough challenge when it comes to weight loss .

It is practically the significant player aside from exercise when it comes to losing weight. With this crucial factor, it can be a struggle for people to lessen their food intake. But to take significant steps such as using VLCD or Very Low-Calorie Diet Method to help them lose weight, even going into lengths such as cutting back their calorie intake to 700 calories a day.

But how much can the 700 calories a day weight loss challenge impact your body? Is it work for everyone? What happens if you eat 700 calories a day for 2 weeks or more?                                                           

We’ll be answering all of that and more, so continue reading down below!!

The Concept of VLCD

VLCD or Very Low-Calorie Diet Method has been around and used as a weight loss program for people struggling to lose weight. Dieticians usually recommend this method for people suffering from severe obesity. Doing so will help reign in their appetite and encourage their bodies to lose weight faster without much physical activity. 

This diet can be dangerous, though, without proper medical advice or consultation. Suppose you are someone who wants to follow this diet method. In that case, it is crucial to seek professional help to prevent any possibility that might impact your health negatively. Remember that this diet isn’t for everyone, so it is vital to take caution and get confirmation from your doctor.                                                     

Is Eating 700 Calories a Day Safe

Is Eating 700 Calories a Day Safe&Healithy? 

The average person’s recommended calorie intake is around 2000kcal – 2500kcal per day. Though it might seem a bit extreme to cut down more than half of your daily recommended to 700 calories, this method can be safe to do if done correctly with proper and strict medical supervision. 

However,I want to emphasize that 700 calories diet is not for everyone ,when you fast, especially for a long time, your body goes into starvation. it can mess with your metabolism in the long run,It can even cause irreparable damage to organs including the heart and brain.

Everyone needs a minimum number of calories to live. This is called the basal metabolic rate (BMR), and we can use the BMR model to calculate the actual number of calories you need based on your age, height, and weight. This will help you know how many calories you need to eat a day.

How Much is 700 Calories a Day

How Much is 700 Calories a Day? 

In some cases, VLCD substitutes regular food for special drinks, soups, porridge, milk, and protein from bars, eggs, and soy that should be enough to maintain an adequate amount of nutrients that our bodies need. But! Of course, as with all forms of diet, it all comes down to your macros’ proper balance. In this case, the correct balance is eating about 20 percent carbs, 30 percent fat, and 50 percent protein.

Foods You Can Eat

  • Vegetables that are rich in fiber and vitamins
  • Protein-rich foods such as Egg, Chicken, Fish, etc.
  • Fruits that are packed with antioxidants and nutrients
  • Complex carbs like Quinoa and Sweet-potatoes

Foods to Avoid

  • Sugary Treats such as Chocolate Bars and Candy.
  • Pastries such as Cake, Pie, sugar-filled Cookies
  • Carbonated Drinks such as Beer, Soft Drinks and Energy Drinks
  • Alcohol
700 Calories a Day Meal Plan

700 Calories a Day Meal Plan

DAY 1 (699 calories)

BREAKFAST – 229 Calories

Basic Scrambled Eggs 

  • 2 Large Egg
  • 1/3 Dash Salt
  • 1/3 Dash Pepper
  • 1/3 Dash Olive Oil


  • 1 cup whole Strawberries

Lunch – 209 Calories

Peanut Butter and Celery

  • 2 tbsp. Peanut Butter
  • 2 Stalks Celery (Large, 11 inches long)

Dinner – 261 Calories

Easy Grilled Lemon Chicken

  • 1/8 cup Lemon Juice
  • 1/8 cup Soy Sauce
  • 1/8 tsp. Ginger
  • 1/16 tsp Pepper
  • 1/2 Chicken Breast (Skin removed)

Warm Apple & Turmeric Drink

  • 1 pc. 3/16 cut of Apple
  • 3/16 tsp. Cinnamon
  • 1/8 tsp. Turmeric

DAY 2 (698 calories)

BREAKFAST – 228 Calories

Pepper and Hummus Toast

  • 1 small Red Bell Pepper
  • 1 slice Wheat Bread
  • 2 tbsp. Hummus
  • 2 tbsp. ground Flaxseed
  • 2 cup Spinach  

Lunch – 209 Calories

Cucumber Tea Sandwiches

  • 2 slice Whole-wheat bread
  • ½ cup slices of Cucumber
  • 3 tbsp. Cream Cheese
  • 1 dash Salt
  • 1 dash Pepper

Dinner – 260 Calories

Baked Chicken Breast

  • ½ Chicken Breast (Skin-removed)
  • ¼ tsp. Salt
  • ½ tsp. Poultry Seasoning
  • ¼ cup Chicken Broth

Pan-Roasted Asparagus

  • ½ lb Asparagus
  • ½ tbsp. Olive Oil
  • ½ clove Garlic
  • ½ tsp Salt

DAY 3 (700 calories)

BREAKFAST – 228 Calories

Raw egg white Omelette Egg white Omelette 

  • 4 large Egg white
  • 2 tbsp. reduced Fat Milk
  • 1 dash Salt
  • 1 dash Pepper
  • 1 tbsp. Butter
  • 2 tbsp. Parmesan Cheese

Lunch – 212 Calories

Tuna Stuffed Pepper

  • 1 medium Red Bell Pepper
  • 1 can Tuna
  • 1 medium Cucumber
  • 1 tbsp. Mustard 

Dinner – 260 Calories

Mozzarella Tortilla Pizza

  • ½ cup Mushrooms (pieces or sliced)
  • 1 tortilla Wrap
  • ¼ Pasta sauce
  • ¼ cup diced Mozzarella Cheese
  • ½ tsp. Vegetable Oil

Plain Popcorn

  • 5/16 oz. Popcorn
  • ¼ tbsp. Vegetable Oil

DAY 4 (700 Calories)

BREAKFAST – 229 Calories

Orange, Banana and Grape Smoothie

  • ½ medium Banana
  • ½ cup Orange Juice
  • ¼ cup Grapes


  • 2 cup, whole Strawberries

Lunch – 210 Calories

Cold Summer Cucumber Chicken and Tomato Toss

  • ½ large Cucumber
  • 1 large whole Tomatoes
  • 4 pcs ½ sprigs Fresh Cilantro
  • 1/8 cup Lemon juice
  • ½ dash Salt
  • ½ dash Pepper
  • ½ can (5 oz.) yields canned Chicken

Sliced Bell Pepper 

  • 1 medium Red Bell Pepper

Dinner – 260 Calories

Baked Salmon with Almond Parsley Salad

  • 3 oz Pink Salmon
  • ¼ dash Salt
  • ¼ dash Pepper
  • ¼ Shallot (medium)
  • ¼ tbsp. red wine Vinegar
  • ½ tbsp. drained capers
  • ¼ cup Parsley
  • 1/8 cup sliced Almonds
  • ¼ tbsp. Olive Oil

Balsamic Green Beans

  • ¼ tbsp. Olive Oil
  • ¼ Balsamic vinegar
  • ¼ cup Green Beans

DAY 5 (700 Calories)

BREAKFAST – 232 Calories

Honey and Oats Granola

  • 1/8 cup Honey
  • 2/3 cup Sunflower Oil
  • 3/16 cup rolled Oats

Lunch – 208 Calories

Ham, Cheese, and Tomato Roll-ups

  • 2 slices ham
  • 2 slice American Cheese
  • 4 Cherry tomatoes
  • 1 cup shredded Lettuce

Cucumber Slices – 2 cups of sliced Cucumber

Dinner – 259 Calories

Chicken Strips

  • ½ Chicken breast (Skin removed)
  • ¼ tsp. Olive Oil
  • ½ dash Salt
  • ½ dash Pepper

DAY 6 (695 calories)

BREAKFAST – 232 Calories

Oatmeal with Maple Syrup, Almond Milk, and Bacon

  • 2 strip cooked Bacon
  • ¼ cup rolled Oats
  • 1 tbsp. Maple Syrup
  • ½ cup Almond Milk 
  • ½ cup Water
  • 1 tsp. Cinnamon

Lunch – 206 Calories

Caprese Salad

  • 4 Cherry tomatoes
  • 1 oz. Mozzarella Cheese
  • ¼ cup Basil Leaves (Whole)
  • ¼ tsp. Salt
  • ¼ tsp. Pepper

Dinner – 260 Calories

Fisherman’s Quick Fish

  • 4 oz. Cod
  • ¼ cup Italian dressing
  • 1/16 cup Cheddar cheese (shredded)
  • ½ oz Potato Chips

DAY 7 (699 calories)

BREAKFAST – 215 Calories

Maple-Vanilla Coconut Milk

  • 7/16 cup Coconut Milk
  • 9/16 cup Water
  • ½ tbsp. Maple Syrup
  • ¼ tsp. Vanilla extract

Lunch – 226 Calories

Arugula Salad

  • 1 medium whole Tomato
  • 2 tsp. Balsamic Vinegar
  • 2 cup Arugula
  • 2/3 tbsp. Olive Oil


  • 1 medium Banana

Dinner – 258 Calories

BBQ Chicken Salad

  • 4 oz. Chicken Breast
  • ¼ tbsp. Poultry Seasoning
  • ½ spray about 1/3 of a second of Palm Cooking Oil
  • ½ ear medium Corn
  • 1 medium whole Tomatoes
  • 1 tbsp. Sour Cream
  • ½ tbsp. Barbeque Sauce

How Long Can You Live on 700 Calories a Day? 

If you were to ask nutritionists, they do not recommend this for the long-term. According to the NHS, a 700-calorie diet should only be followed for at most 12-weeks, either intermittently or daily. Though some cases may vary, your doctor’s recommendation depends entirely on how long it is safe for your body to carry this diet safely. It might not be life-threatening if you have proper medical supervision, but one thing is for sure; it is not a sustainable diet when done long-term.

The 700 Calorie Diet: Benefits and Risks

700 Calorie Diet Benefits

  • Faster Weight Loss – 700 calories a day is less than half of your average daily recommended calorie intake; to this extent, your body will turn to your body fat for energy, which would make the weight shed off quickly. This accelerated weight loss program can help you burn off as much as 3lbs in a week. 
  • Curbs Appetite – When going through VLCD, your body automatically adapts to eating less food than it has typically received before. Thus it would end up successfully decreasing your hunger pangs. Take note that it would take some time at first since your body is adjusting to a new diet, but it will eventually get used to it.                                                   
  • Improves Certain Medical Conditions – Undergoing such an extreme diet has its benefits for people suffering from Type 1 and Type 2 Diabetes and high blood pressure since they typically need to lessen their fat and carb intake. 

700 Calorie Diet Risks

  • Muscle Loss – If you’re looking into toning or muscle gains, then this type of diet is not the best pick for you to try. VLCD frequently or usually results in inevitable muscle loss. Besides fat, your body will start to put away its muscles for energy. Though you might still retain your muscles if you do strength training once in a while, for some people adding intense exercise into the equation with this kind of diet can be nearly impossible and does pose its health risks as well. 
  • Lethargy – In this diet level, your body will naturally end up feeling lethargic and fatigued out. It’s to be expected with the decreased consumption you have from carbs that provides typically your body the extra boost it needs to function actively. But of course, with the right supplements and guidance from your physician, they can find a solution to prevent this. 
  • Malnutrition – Along with the lack of carbs, the posing trouble of not getting enough nutrition can be detrimental to your health. That’s why it is crucial to approach a Nutritionist to help supplement you with the necessary vitamins you should need along the way. 
  • Decreases Metabolism – Despite the rapid weight loss you’ll receive when doing this diet, this might significantly impact your metabolism and cause it to decrease. Your body isn’t getting enough of the necessary nutrition it needs from a strict diet. 
  • Sexual dysfunction- Your body will probably stop producing human growth hormone and pituitary hormones (not to mention estrogen and testosterone, which means you’ll be away from your sex life).
  • Other Health Problems may also occur, such as headaches, dizziness, menstrual irregularities for women, etc.

VLCD Method is not suitable if you are: 

  • Under the age of 18 years
  • Pregnant
  • Breastfeeding
  • Have had an Eating Disorder

Tips you should know: 

  • Seek Medical Advice First – As I’ve mentioned at the beginning of this article, VLCD or deficient calorie diets require medical advice and supervision. It is not a natural diet to take and can be proven to be quite dangerous if you do it on your own. You need to equip yourself with the right and proper guidance that will help you along the way. 
  • Use a Weight Loss Calculator – The best way to track your progress when eating 700 calories a day is to use a weight loss calculator application. There are a lot of fitness apps you can download for free online. 
  • Hydration is Key – Water is the most crucial factor in extreme diets; besides promoting healthy circulation in your body and aiding in digestion, staying hydrated keeps you from getting headaches and revitalizing. 
  • Start a Journal – An extreme diet such as this can take a toll on your mental health. As with any form of nutrition, it requires a certain level of mental toughness to go through. That’s why writing your daily thoughts can be therapeutic for you. Also, you can track and write other things, such as your goals and record your progress. 
  • Stick to your Meal Plan – Once you have a meal plan like a 7-day meal plan, you should stick to it, whether if it is one administered to you by your dietician or one that you constructed yourself. That means that adding food or even decreasing food from your meal plan is not allowed. Rapidly changing your food intake from time to time does have consequences; developing an eating disorder is the least outcome you’d want from your fitness journey.
  • Don’t give up. Any challenge has its merit of difficulty; losing weight is a complete lifestyle change altogether. So if you are to start doing your diet, please remain committed. It might get tough in the beginning, or you might lapse a day or two, but that’s okay. It’s all part of the process. It’s not something that is rushed either. You have all the time to improve yourself; you have your goals; you might develop new ones. Do you get set-back? Then you can always make up for it in the long run. It’s okay. Go at your own pace.

Bottom Line

If you’re very committed to eating 700 calories a day and not losing weight, then the answer is simple; this type of diet isn’t right for you and your body. Remember that some diets may work for other people, and some don’t, and that doesn’t mean that you should be disheartened and give up entirely. 

 Each person’s body is different; maybe your body requires regular exercise to secure a successful weight loss. But the bottom line here is that when it comes to losing weight and getting a healthy, strong body in return, you must contact the right diet and proper exercise. It is a method that has seldom failed, and if you’re committed and determined enough to be healthy, then I can see no other way for you to forget. 

Henry James

Henry James

Founder of I am a web content writer and editor who focus on studying and writing articles about health and wellness ,and believe that it is these qualities could make people healthier in life.

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