{"id":17301,"date":"2021-02-14T17:03:13","date_gmt":"2021-02-14T17:03:13","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=17301"},"modified":"2025-10-23T11:00:03","modified_gmt":"2025-10-23T11:00:03","slug":"700-calories-a-day","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/700-calories-a-day\/","title":{"rendered":"700 Calories a Day: Is it Enough for Weight Loss? Here\u2019s What Science Says"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Should_You_Eat_700_Calories_a_Day_for_Weight_Loss\" >Should You Eat 700 Calories a Day for Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#How_Does_the_700-Calorie-a-Day_Diet_Work\" >How Does the 700-Calorie-a-Day Diet Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#What_Does_700_Calories_Look_Like\" >What Does 700 Calories Look Like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#What_Happens_in_Your_Body_If_You_Eat_700_Calories_a_Day\" >What Happens in Your Body If You Eat 700 Calories a Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#You_Get_Dehydrated\" >You Get Dehydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Your_Blood_Sugar_Levels_Change\" >Your Blood Sugar Levels Change<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Your_Muscles_Are_Broken_Down\" >Your Muscles Are Broken Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Your_Metabolism_Slows_Down\" >Your Metabolism Slows Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#You_May_Get_Malnutrition\" >You May Get Malnutrition<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Why_Am_I_Not_Losing_Weight_on_700_Calories_a_Day\" >Why Am I Not Losing Weight on 700 Calories a Day?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Your_Body_Has_Gone_into_Starvation_Mode\" >Your Body Has Gone into Starvation Mode<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#You_Dont_Count_Condiments\" >You Don\u2019t Count Condiments<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#You_Dine_Out\" >You Dine Out<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#You_Trust_Labels\" >You Trust Labels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Youre_Falling_Victim_to_Portion_Distortion\" >You\u2019re Falling Victim to Portion Distortion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#You_Consume_%E2%80%9CZero-Calorie%E2%80%9D_Foods_in_Excess\" >You Consume \u201cZero-Calorie\u201d Foods in Excess<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#700_Calories_a_Day_Meal_Plan\" >700 Calories a Day Meal Plan\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Low-Calorie_Breakfast_Options\" >Low-Calorie Breakfast Options<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Southwest_salsa_eggs_150_calories\" >Southwest salsa eggs (150 calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Raspberry_Frosty_Blended_Salad_183_calories\" >Raspberry Frosty Blended Salad (183 calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Apples_and_Almond_Butter_159_calories\" >Apples and Almond Butter (159 calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Egg_and_Asparagus_Scramble_194_calories\" >Egg and Asparagus Scramble (194 calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Spinach_and_Mushroom_Scramble_192_calories\" >Spinach and Mushroom Scramble (192 calories)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Low-Calorie_Lunch_Options\" >Low-Calorie Lunch Options<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Curry_Tuna_Salad_227_calories\" >Curry Tuna Salad (227 calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Yogurt_and_Cantaloupe_188_calories\" >Yogurt and Cantaloupe (188 calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Cucumber_Sandwiches_209_calories\" >Cucumber Sandwiches (209 calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Banana_Almond_Butter_and_Raisins_177_calories\" >Banana, Almond Butter, and Raisins (177 calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Hummus_on_Rye_203_calories\" >Hummus on Rye (203 calories)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Low-Calorie_Dinner_Options\" >Low-Calorie Dinner Options<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Sauteed_Brussels_Sprouts_with_Onion_and_Garlic_214_calories\" >Sauteed Brussels Sprouts with Onion and Garlic (214 calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Easy_Cauliflower_Rice_188_calories\" >Easy Cauliflower Rice (188 calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Green_Beans_with_Crushed_Almonds_220_calories\" >Green Beans with Crushed Almonds (220 calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Chicken_Soup_222_calories\" >Chicken Soup (222 calories)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Green_Beans_with_Olive_Oil_189_calories\" >Green Beans with Olive Oil (189 calories)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Low-Calorie_Snacks\" >Low-Calorie Snacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#How_to_Burn_700_Calories_a_Day\" >How to Burn 700 Calories a Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#How_many_calories_are_too_low\" >How many calories are too low?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#Can_you_survive_on_500_calories_a_day\" >Can you survive on 500 calories a day?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Calorie restriction is the surest way to lose weight, and there is certainly some science to support it. When you consume fewer calories than your body needs, your body will start to use its stored fat as energy, resulting in weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The typical recommendation is a calorie deficit of 500-1,000 calories per day with an aim of safe and sustainable weight loss of 1-2 pounds per week (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3447534\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Your calorie deficit is the difference between the amount of energy you burn in a day and the number of calories you eat. For example, if your daily energy needs are 2,000 calories, but you eat only 1,500 calories, you have a deficit of 500 calories. In theory, this means that consuming only 700 calories a day could potentially result in a significant amount of weight loss over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, such an extreme approach isn&#8217;t without its risks and drawbacks.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s take a closer look at the potential effects of consuming only 700 calories a day.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=700_Calories_A_Day\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Should_You_Eat_700_Calories_a_Day_for_Weight_Loss\"><\/span><b>Should You Eat 700 Calories a Day for Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating only 700 calories a day falls under very low-calorie dieting (VLCD). According to the NHS UK, a very low-calorie diet is a clinically supervised diet that requires one to eat less than 800 calories in a day (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/obesity\/treatment\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). It is usually only recommended for people with an obesity-related health complication that would benefit from rapid weight loss. One example may be to prepare for surgery where the risks of the procedure would be reduced by weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">VLCD should not be done without medical supervision. You should also not stick to it for more than 12 weeks. A sudden and extreme reduction of calorie intake sends your body into starvation mode, which can impede long-term weight loss. Later in this article, we address the frustrating paradox that is calorie restriction without medical supervision.\u00a0<\/span><\/p>\n<p>If you&#8217;re curious about <a href=\"https:\/\/betterme.world\/articles\/3-day-fast-weight-loss\/\">3-day fast weight loss<\/a>, check out our earlier article.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=700_Calories_A_Day\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66502\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/woman-3-1-1024x576.png\" alt=\"700 calories a day\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/woman-3-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/woman-3-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/woman-3-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/woman-3-1-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Does_the_700-Calorie-a-Day_Diet_Work\"><\/span><b>How Does the 700-Calorie-a-Day Diet Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Medically supervised VLCDs often use meal replacements. These are drinks, bars, or soups that have a controlled number of calories and nutrients. They include the right amount of vitamins and minerals to sustain bodily functions (<\/span><a href=\"https:\/\/dom-pubs.onlinelibrary.wiley.com\/doi\/full\/10.1111\/dom.15819\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you take on a 700-calorie-a-day diet without meal replacement, you must count calories. The diet requires a high level of discipline as it is not easy to follow. You must make healthy food choices that ensure that you get all the necessary nutrients. Your doctor or a registered dietitian will work closely with you to make sure you\u2019re doing the diet safely and getting the nutrients you need.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">VLCDs can result in rapid weight loss under medical supervision. An obese person may lose approximately 3 to 5 pounds per week on such a diet (<\/span><a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000885.htm\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Over 12 weeks, this could mean 36 to 60 pounds.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a result of significant weight loss, some medical conditions related to obesity may improve. Diabetes, high cholesterol, and high blood pressure may be significantly improved through a combination of VLCD and medication (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10552824\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The long-term results of going on a 700-calorie diet vary. Weight regain is possible (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7854408\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, when combined with exercise, therapy, and follow-up treatment, medically supervised diets can have long-lasting effects. If you go on a low-calorie diet, you must also be willing to maintain a healthy lifestyle after you achieve your target weight.\u00a0<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/weight-loss-for-seniors-over-70\/\">Weight Loss for Seniors Over 70 \u2013 All the Secrets Uncovered<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=700_Calories_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-3-1.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Does_700_Calories_Look_Like\"><\/span><b>What Does 700 Calories Look Like?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you were on a 700-calorie diet, your meals would look something like this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> One boiled egg (78 calories) with one slice of whole-wheat toast (74 calories);<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled chicken breast (142 calories) with a small garden salad (100 calories);<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Baked salmon fillet (222 calories) with steamed vegetables (50 calories).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">or this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> One cup of oatmeal (150 calories) with half a cup of almond milk (15 calories);<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Black bean and vegetable soup (200 calories) with a small side of quinoa (100 calories);<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Grilled tofu (130 calories) with mixed vegetables stir-fry (110 calories).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">or even this:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> One medium banana (105 calories) with one tablespoon of peanut butter (94 calories);<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Turkey and avocado wrap (230 calories) with a small side of baby carrots (25 calories);<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked sweet potato (180 calories) topped with Greek yogurt (100 calories).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Depending on personal food preferences, the meals may vary in terms of calorie count. As you can see, the portion sizes are significantly reduced compared to a regular meal plan.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/best-diet-shakes-for-weight-loss\/\">Are the Best Diet Shakes for Weight Loss Effective?<\/a><\/em><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=700_Calories_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/oatmeal.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Happens_in_Your_Body_If_You_Eat_700_Calories_a_Day\"><\/span><b>What Happens in Your Body If You Eat 700 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you start eating 700 calories a day, you may experience some side effects. The most common ones are (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7854408\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bloating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cold intolerance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diarrhea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Constipation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatigue<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nausea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Headaches<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These symptoms are brought on by changes in your body. According to the Dietary Guidelines for Americans, the average adult needs 1,600 to 3,000 calories per day (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Although the exact number of calories needed varies based on age, sex, and physical activity, 700 is incredibly low for any adult.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To put things into perspective, a 2-year-old needs around 1,000 calories in a day (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). So, when you go on a 700-calorie diet, you can expect your body to go through several changes. These changes may produce unpleasant symptoms that go away after a few days.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Below is what happens to your body over time on a VLCD, which is why medical supervision is so important:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Get_Dehydrated\"><\/span><b>You Get Dehydrated<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you restrict calorie intake, your body turns to glycogen stores for energy. Glycogen is stored in your muscles and liver. Each gram of glycogen is stored with at least 3 grams of water (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6019055\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">); burning it results in water loss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Medically controlled VLCDs emphasize water intake. So, if you want to go on a 700-calorie diet, it\u2019s important to drink enough water. Staying hydrated makes up for the water loss that is caused by glycogen depletion.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Blood_Sugar_Levels_Change\"><\/span><b>Your Blood Sugar Levels Change<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In a small older study by researchers at Newcastle University, 11 people with diabetes reduced their daily calorie intake to 800 per day for 8 weeks. After three months, 7 of the 11 participants were diabetes-free (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3168743\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the study, it was noted that the participants\u2019 pre-breakfast blood sugar levels were close to normal. Generally, the blood sugar levels for those on calorie restrictions were lower than those in the control group.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The researchers theorized that the VLCD prompted the body to use up fat clogging the pancreas. As a result, it helped revive insulin-producing cells in this small number of people with type 2 diabetes. Consequently, blood sugar levels decreased, even beyond the duration of the diet itself, as long as weight loss was maintained (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6399621\/\">12<\/a>).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=700_Calories_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/Cover-2.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Depending on the diet you follow, you may not get a steady supply of macros during the day to keep your blood sugar levels steady. Cleanses are notorious for causing blood sugar spikes and drops due to the regular intake of juice with high sugar and low fiber content.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The stability of your blood sugar and insulin levels while on a 700-calorie diet depends on what you eat. Eating healthy, balanced meals, albeit small portions, can help prevent negative outcomes. If you take medication that affects your blood sugar, you\u2019ll need to work closely with your doctor and check your blood sugar often while on a low-calorie diet.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Muscles_Are_Broken_Down\"><\/span><b>Your Muscles Are Broken Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to research, rapid weight loss often results in loss of muscle mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8308821\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). So if you go from consuming more than 2,000 calories to only 700, your muscles may start to break down. This is because in addition to stored fat, your body first breaks down glycogen, then protein for energy, in the absence of carbohydrates.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t underestimate the dangers of muscle loss. Your heart is a muscle that can be affected by rapid weight loss. This emphasizes the need for balanced nutrition and close medical supervision while on a 700-calorie diet.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Metabolism_Slows_Down\"><\/span><b>Your Metabolism Slows Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As your body mass decreases, your basal metabolic rate (BMR) drops (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK572145\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Daily activities take up less energy. Your body also adapts to there being less energy available.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you feel lethargic, you\u2019ll move around much less. Eventually, your metabolism drops so low that weight loss plateaus. This reaction is partly because your brain registers starvation and triggers your body to conserve calories. It may take weeks of continuous consumption of fewer calories for your metabolism to slow down in this way.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=700_Calories_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-2.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_May_Get_Malnutrition\"><\/span><b>You May Get Malnutrition<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Following a 700-calorie diet for long enough can lead to malnutrition and more serious effects such as permanent organ damage (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499909\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This could happen even faster if your diet is unbalanced.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you may cut out calories from fats to meet your daily target. However, fats are important for the absorption of certain vitamins, and fats themselves play important roles in our bodies. By extension, you\u2019ve denied your body essential nutrients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your body gets to a malnourished state, resuming your normal diet abruptly can cause refeeding syndrome. Refeeding syndrome is characterized by a drastic drop in phosphorus, magnesium, and potassium levels that can result in heart failure.\u00a0<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to long-lasting weight loss! Tailor your fitness journey and <a class=\"waffle-rich-text-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=700_Calories_A_Day\">maximize your results<\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_Not_Losing_Weight_on_700_Calories_a_Day\"><\/span><b>Why Am I Not Losing Weight on 700 Calories a Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019ve been eating 700 calories a day for 2 weeks, but the scale won\u2019t budge. Understandably, you\u2019re frustrated. Everyone\u2019s body is different so there it is hard to pinpoint the reason for your weight loss plateau. However, any of the reasons below could explain why you are not losing weight despite being on a 700-calorie-a-day diet.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Your_Body_Has_Gone_into_Starvation_Mode\"><\/span><b>Your Body Has Gone into Starvation Mode<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you drop your calorie intake rapidly, your brain interprets it as starvation. To keep you alive, it triggers your body to slow down and burn fewer calories (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9036397\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). On a low-carb diet, the body turns to protein for fuel. This often results in loss of muscle mass.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscles burn more calories than fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17075583\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). So if your muscle mass to fat mass ratio is low, you burn fewer calories each day. Each of these factors can come together to frustrate your weight loss attempts.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Dont_Count_Condiments\"><\/span><b>You Don\u2019t Count Condiments<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Perhaps you\u2019re frustrated because you\u2019re not actually on a 700-calories-a-day diet. Even if you\u2019re being incredibly careful with your food choices, it\u2019s easy to forget that condiments contain calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A tablespoon of ketchup has 18.5 calories (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2345246\/nutrients\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">), while a tablespoon of mayonnaise has 94 calories (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/2345761\/nutrients\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). These calories count, particularly when you can\u2019t eat more than 700 calories in a day. They could be making you consume far more than you think.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=700_Calories_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-5-3.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Dine_Out\"><\/span><b>You Dine Out<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dining out while following a very low-calorie diet can distort your calorie consumption pattern. You\u2019ll never know what exactly is in your meal. Although the restaurant may provide nutritional information, most are just estimates. The restaurant staff don\u2019t weigh and measure each ingredient accurately.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may feel like treating yourself to a nice meal once in a while, which is okay. But never think that while dining out you know exactly how many calories you\u2019re consuming. If you\u2019re on a very low-calorie diet, you should avoid dining out. Meal prepping and cooking at home is advisable. You should only be on the diet for a short period of time.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Trust_Labels\"><\/span><b>You Trust Labels<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You discover a fantastic snack that\u2019s \u201clight\u201d or \u201clow\u201d in calories. Although this seems too good to be true, you trust labels and include the snack in your daily intake. Unknown to you, the snack has more calories than you thought.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always trust your instincts when it comes to calorie counting. If a health claim on a label seems too good to be true, it probably is. Health claims on labels aren\u2019t always accurate. Check the nutrition facts label for calorie information and pay attention to the serving size.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Youre_Falling_Victim_to_Portion_Distortion\"><\/span><b>You\u2019re Falling Victim to Portion Distortion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Do you think you can manage a 700-calorie diet by eyeballing your food? Think again. Your portion estimates could be incredibly inaccurate, particularly if you don\u2019t weigh food. Strict calorie counting requires a food scale, proper meal prep, and preparation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your portion sizes could also be distorted by packed foods that claim to be single servings. Depending on the calorie count, 1 serving according to the package could be 2 or 3 for you on your VLCD. Remember that manufacturers base their serving sizes on recommended daily intakes for healthy adults. To see results while eating 700 calories a day, you must focus on the accuracy of your portions.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"You_Consume_%E2%80%9CZero-Calorie%E2%80%9D_Foods_in_Excess\"><\/span><b>You Consume \u201cZero-Calorie\u201d Foods in Excess<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Did you know that companies are allowed to label foods with less than 5 calories per serving as \u201czero-calorie\u201d? (<\/span><a href=\"https:\/\/www.accessdata.fda.gov\/scripts\/cdrh\/cfdocs\/cfcfr\/CFRSearch.cfm?fr=101.60\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">) This applies to salad dressings, sweeteners, and cooking sprays. So, you may be consuming multiple servings of a certain food, assuming that it is \u201czero-calorie\u201d when in reality, it\u2019s adding to your daily intake.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As always, moderation is key when it comes to food. No matter what the label says, don\u2019t eat too much of one item.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=700_Calories_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/avocado.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"700_Calories_a_Day_Meal_Plan\"><\/span><b>700 Calories a Day Meal Plan\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Are you looking for some ideas of what to cook while on a 700-calorie-a-day diet? Below are some breakfast, lunch, and dinner meal ideas you can use. Your meal plan should take into account <\/span><a href=\"https:\/\/betterme.world\/articles\/3-macronutrients\/\"><span style=\"font-weight: 400;\">daily macros intake<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low-Calorie_Breakfast_Options\"><\/span><b>Low-Calorie Breakfast Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The ideal breakfast on a 700-calorie diet is energizing, quick to prepare, and low in calories.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Southwest_salsa_eggs_150_calories\"><\/span><b>Southwest salsa eggs (150 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 large eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salsa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pam cooking spray\u00a0<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Raspberry_Frosty_Blended_Salad_183_calories\"><\/span><b>Raspberry Frosty Blended Salad (183 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd fruit (oranges with 2-5\u201d diameter)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup frozen raspberries, unsweetened<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 cups shredded lettuce<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Apples_and_Almond_Butter_159_calories\"><\/span><b>Apples and Almond Butter (159 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tsp almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium apple (3\u201d diameter)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Egg_and_Asparagus_Scramble_194_calories\"><\/span><b>Egg and Asparagus Scramble (194 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp canola oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 \u00bd spears medium asparagus\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd medium-sized tomato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd large egg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u215b medium-sized onion<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Spinach_and_Mushroom_Scramble_192_calories\"><\/span><b>Spinach and Mushroom Scramble (192 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp coconut oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 clove minced garlic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup sliced mushrooms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup egg white<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup spinach<\/span><\/li>\n<\/ul>\n<p>Uncover the surprising benefits of the <a href=\"https:\/\/betterme.world\/articles\/smoothie-to-lose-belly-fat-in-1-week\/\">smoothie to lose belly fat in 1 week<\/a> in our past article.<\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low-Calorie_Lunch_Options\"><\/span><b>Low-Calorie Lunch Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A filling lunch gives enough energy to carry out daily activities.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Curry_Tuna_Salad_227_calories\"><\/span><b>Curry Tuna Salad (227 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 can tuna<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp mayonnaise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp chopped onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp curry powder<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Yogurt_and_Cantaloupe_188_calories\"><\/span><b>Yogurt and Cantaloupe (188 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 oz nonfat Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup cubed melons<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Cucumber_Sandwiches_209_calories\"><\/span><b>Cucumber Sandwiches (209 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices whole-wheat bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp cream cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 dash salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 dash pepper<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Banana_Almond_Butter_and_Raisins_177_calories\"><\/span><b>Banana, Almond Butter, and Raisins (177 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 raisins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium banana (7\u201d long)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tsp almond butter<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Hummus_on_Rye_203_calories\"><\/span><b>Hummus on Rye (203 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1.4 cup hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 slices rye bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice pickles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice medium-sized tomato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 leaf outer lettuce<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=700_Calories_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/nutrition-2.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low-Calorie_Dinner_Options\"><\/span><b>Low-Calorie Dinner Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Make sure you get enough nutrients by having a light, nutrient-packed dinner.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Sauteed_Brussels_Sprouts_with_Onion_and_Garlic_214_calories\"><\/span><b>Sauteed Brussels Sprouts with Onion and Garlic (214 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tsp olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 \u00bd tbsp chopped onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups Brussels sprouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 minced garlic clove<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 dash salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 dash pepper<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Easy_Cauliflower_Rice_188_calories\"><\/span><b>Easy Cauliflower Rice (188 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups chopped cauliflower<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 cloves garlic<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup chopped scallions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd dash salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd dash pepper<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Green_Beans_with_Crushed_Almonds_220_calories\"><\/span><b>Green Beans with Crushed Almonds (220 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u215b cup green beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00be tbsp butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u215b cup whole kernel almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cloves minced garlic<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Chicken_Soup_222_calories\"><\/span><b>Chicken Soup (222 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15\/16 cup chicken broth<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 oz chicken breast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup chopped carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup chopped celery<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3\/16 cup chopped onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/16 tsp leaves thyme<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup egg noodles<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Green_Beans_with_Olive_Oil_189_calories\"><\/span><b>Green Beans with Olive Oil (189 calories)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 \u00bc cup green beans (\u00bd\u201d pieces)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp salt<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low-Calorie_Snacks\"><\/span><b>Low-Calorie Snacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shortcod1\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shortcod1\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a01 apple (95 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brie cheese on a slice of multigrain bread (204 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups strawberries (92 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1-ounce almonds (164 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup blueberries (84 calories)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1-ounce granola (139 calories)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=700_Calories_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-5-1.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Burn_700_Calories_a_Day\"><\/span><b>How to Burn 700 Calories a Day<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating 700 calories a day can help you lose weight under medical supervision, but so can burning the same amount of calories through exercise. The exact number of calories you burn through exercise depends on several factors such as age, sex, and weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to Harvard Health, these exercises burn the most calories for a person who weighs 155 pounds (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stationary cycling (vigorous) &#8211; 556 calories per hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-impact step aerobics &#8211; 720 calories per hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elliptical trainer &#8211; 648 calories per hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stationary rowing (vigorous) &#8211; 738 calories per hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vigorous swimming &#8211; 720 calories per hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Martial arts: judo, karate, kickboxing &#8211; 720 calories per hour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running 6 mph &#8211; 720 calories per hour<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If doing one activity continuously for an hour seems too boring for you, you should consider high-intensity interval training (HIIT). HIIT combines short bursts of intense exercise with rest or lower-intensity exercise. Any workout can be customized to HIIT. For example, a walk can include exercise such as squats every few minutes. Running on the treadmill on an incline at varying speeds is also a HIIT workout.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\"><span style=\"font-weight: 400;\">HIIT workouts<\/span><\/a><span style=\"font-weight: 400;\"> are efficient as they take advantage of the body\u2019s natural fat-burning capabilities (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10054577\/\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). They don\u2019t require any equipment, which makes them easy to do anywhere. Furthermore, they\u2019re the key to improving your cardiovascular health. As they split the workout into intervals, they\u2019re more interesting than hour-long sessions doing one exercise.\u00a0<\/span><\/p>\n<p>For more details about the <a href=\"https:\/\/betterme.world\/articles\/best-weight-loss-program\/\">best weight loss program<\/a>, take a look at our prior publication.<\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=700_Calories_A_Day\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=700_Calories_A_Day\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/overlay-banner-4-1.png\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_calories_are_too_low\"><\/span><strong>How many calories are too low?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Consuming less than 1,200 calories per day for women and 1,500 calories per day for men is generally considered too low and may not provide sufficient nutrients for most people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Healthy calorie intake guidelines can vary based on several factors, including age, sex, activity level, and overall health goals. However, here are some general guidelines (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p><b>Adult Women<\/b><span style=\"font-weight: 400;\">: Typically need 1,800 to 2,400 calories per day.<\/span><\/p>\n<p><b>Adult Men<\/b><span style=\"font-weight: 400;\">: Generally require 2,200 to 3,000 calories per day.<\/span><\/p>\n<p><b>Children and Adolescents<\/b><span style=\"font-weight: 400;\">: Calorie needs vary widely based on age, growth, and activity level, ranging from 1,000 to 3,200 calories per day.<\/span><\/p>\n<p><b>Older Adults<\/b><span style=\"font-weight: 400;\">: May need fewer calories due to decreased activity levels and metabolic rate, usually 1,600 to 2,200 calories per day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These are general estimates, and individual needs can vary. It&#8217;s important to focus on a balanced diet that includes a variety of nutrients and to adjust your calorie intake based on personal health goals and lifestyle.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_survive_on_500_calories_a_day\"><\/span><strong>Can you survive on 500 calories a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">While it may be possible to survive on 500 calories a day for a time, it isn\u2019t recommended for long-term health. Consuming such a low amount of calories can lead to nutrient deficiencies and potential health complications. It\u2019s important to consult a healthcare professional before drastically reducing your calorie intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One exception to this is intermittent fasting, where you alternate between periods of eating and fasting. This approach has shown some promising health benefits (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8839325\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">), but it should be approached with caution and under medical supervision.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternate day fasting (ADF) is a form of intermittent fasting that involves consuming only 500-800 calories on fasting days (<\/span><a href=\"https:\/\/www.annualreviews.org\/content\/journals\/10.1146\/annurev-nutr-052020-041327\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). While it may result in weight loss, ADF is still considered extreme and shouldn\u2019t be done without refeeding days where your calorie intake is increased.<\/span><\/p>\n<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Eating 700 calories a day should only be done under the guidance of a medical professional. Your body needs more than 1,200 calories a day, so consuming 700 is an extreme calorie restriction. Despite being a very low-calorie diet, the 700-calorie diet can work. If done correctly, it can lead to rapid weight loss, which is sometimes required for obesity-related health conditions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To achieve weight loss on 700 calories a day, you must monitor your intake correctly. Avoid dining out and snacking on foods with a lot of calories per serving. Most importantly, work closely with your healthcare provider throughout the process. If the diet seems too complicated for you, try exercise. You can burn an extra 700 calories a day by combining workouts of varying intensity.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=700_Calories_A_Day\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Calorie restriction is the surest way to lose weight, and there is certainly some science to support it. When you consume fewer calories than your body needs, your body will start to use its stored fat as energy, resulting in weight loss (1). The typical recommendation is a calorie deficit of 500-1,000 calories per day [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":82557,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172,75],"tags":[],"coauthors":[45],"class_list":["post-17301","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>700 Calories a Day: Is it Enough for Weight Loss? Here\u2019s What Science Says - BetterMe<\/title>\n<meta name=\"description\" content=\"Is it safe to eat only \u2605 700 CALORIES A DAY \u27a4? Find out whether you should restrict your calorie intake or burn 700 calories through exercise to lose weight.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"700 Calories a Day: Is it Enough for Weight Loss? Here\u2019s What Science Says\" \/>\n<meta property=\"og:description\" content=\"Is it safe to eat only \u2605 700 CALORIES A DAY \u27a4? Find out whether you should restrict your calorie intake or burn 700 calories through exercise to lose weight.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-23T11:00:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/cover-700-Calories-a-Day-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/700-calories-a-day\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/304f67ff245e9df71e0c97b98796925d\"},\"headline\":\"700 Calories a Day: Is it Enough for Weight Loss? Here\u2019s What Science Says\",\"dateModified\":\"2025-10-23T11:00:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/700-calories-a-day\/\"},\"wordCount\":3033,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/700-calories-a-day\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/cover-700-Calories-a-Day.png\",\"articleSection\":[\"Diets\",\"Meal Plans\",\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Calorie restriction is the surest way to lose weight, and there is certainly some science to support it. When you consume fewer calories than your body needs, your body will start to use its stored fat as energy, resulting in weight loss (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The typical recommendation is a calorie deficit of 500-1,000 calories per day with an aim of safe and sustainable weight loss of 1-2 pounds per week (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3447534\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Your calorie deficit is the difference between the amount of energy you burn in a day and the number of calories you eat. For example, if your daily energy needs are 2,000 calories, but you eat only 1,500 calories, you have a deficit of 500 calories. In theory, this means that consuming only 700 calories a day could potentially result in a significant amount of weight loss over time.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, such an extreme approach isn't without its risks and drawbacks.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's take a closer look at the potential effects of consuming only 700 calories a day.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Should You Eat 700 Calories a Day for Weight Loss?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Eating only 700 calories a day falls under very low-calorie dieting (VLCD). According to the NHS UK, a very low-calorie diet is a clinically supervised diet that requires one to eat less than 800 calories in a day (<\/span><a href=\\\"https:\/\/www.nhs.uk\/conditions\/obesity\/treatment\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). It is usually only recommended for people with an obesity-related healt ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/700-calories-a-day\/\",\"url\":\"https:\/\/betterme.world\/articles\/700-calories-a-day\/\",\"name\":\"700 Calories a Day: Is it Enough for Weight Loss? 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Here\u2019s What Science Says","dateModified":"2025-10-23T11:00:03+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/700-calories-a-day\/"},"wordCount":3033,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/700-calories-a-day\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/cover-700-Calories-a-Day.png","articleSection":["Diets","Meal Plans","Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Calorie restriction is the surest way to lose weight, and there is certainly some science to support it. When you consume fewer calories than your body needs, your body will start to use its stored fat as energy, resulting in weight loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The typical recommendation is a calorie deficit of 500-1,000 calories per day with an aim of safe and sustainable weight loss of 1-2 pounds per week (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3447534\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Your calorie deficit is the difference between the amount of energy you burn in a day and the number of calories you eat. For example, if your daily energy needs are 2,000 calories, but you eat only 1,500 calories, you have a deficit of 500 calories. In theory, this means that consuming only 700 calories a day could potentially result in a significant amount of weight loss over time.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, such an extreme approach isn't without its risks and drawbacks.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's take a closer look at the potential effects of consuming only 700 calories a day.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>Should You Eat 700 Calories a Day for Weight Loss?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Eating only 700 calories a day falls under very low-calorie dieting (VLCD). According to the NHS UK, a very low-calorie diet is a clinically supervised diet that requires one to eat less than 800 calories in a day (<\/span><a href=\"https:\/\/www.nhs.uk\/conditions\/obesity\/treatment\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). 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