Keto 800: Does It Really Work For Weight Loss?

The keto diet is a high-fat, low-carbohydrate diet that puts your body into a metabolic state called 'ketosis', where it burns fat for energy instead of glucose. The Fast 800 Keto is a diet plan that combines the principles of the keto diet with a Mediterranean-style diet, which is considered one of the healthiest diets. The Fast 800 Keto is slightly different from a traditional keto diet as it is lower in calories (800-1000 calories per day) and allows for slightly more carbohydrates. This makes it easier to follow and sustain while still achieving weight loss and health benefits.

There are several keto supplements available on the market, such as Keto Max 800, which may support weight loss and ketosis. However, it is important to note that following a keto diet can be restrictive and difficult to maintain for some people. It may also have some undesirable side effects, such as headaches, insomnia, nausea, and dizziness, often referred to as the 'keto flu'.

What is the keto 800 diet?

The keto 800 diet is a three-stage diet plan outlined in Dr. Michael Mosley's book, *Fast 800 Keto: Eat Well, Burn Fat, Manage Your Weight Long-Term*. The diet is aimed at people who are overweight or living with obesity and/or type 2 diabetes. It is intended to cause major weight loss and improve health, specifically targeting metabolic health.

The first stage of the keto 800 diet is a short-term, rapid weight loss phase based on a low-calorie, ketogenic diet. During this stage, calorie intake is restricted to 800-900 per day, and carbohydrates are limited to keep the body in a state of ketosis, where it burns fat for energy instead of glucose. This stage lasts for a maximum of 12 weeks.

The second stage reintroduces carbohydrates and incorporates intermittent fasting and time-restricted eating. Intermittent fasting is said to help the body enter ketosis faster, although people will already be in ketosis from stage one. This stage involves a Mediterranean-style diet with 50-120g of fibre-rich complex carbohydrates and 60-80g of protein per day on non-fasting days.

The third and final stage is a long-term, low-ish-carbohydrate Mediterranean diet for weight maintenance. This stage focuses on a relatively low-carb Mediterranean-style diet with no calorie counting, rich in vegetables, legumes, yoghurt, wholegrains, oily fish, olive oil, and nuts, and limited in processed meats, sugar-sweetened drinks, and pastries.

Overall, the keto 800 diet is a combination of the ketogenic principles with a Mediterranean-style diet. It is designed to be slightly less restrictive than a typical keto diet, making it easier to follow and sustain while still achieving health benefits and weight loss.

What are the benefits of the keto 800 diet?

The keto 800 diet is a three-stage diet plan, created by Dr. Michael Mosley, that combines the principles of the ketogenic and Mediterranean diets. The diet is designed to help people lose weight and improve their health, particularly those with type 2 diabetes. Here are some benefits of the keto 800 diet:

Weight Loss

The keto 800 diet is effective for weight loss, especially rapid weight loss. The first stage of the diet involves a short-term, low-calorie, ketogenic diet, typically lasting up to 12 weeks. This stage aims to induce ketosis, a metabolic state where the body burns fat instead of glucose for energy. Ketosis can be achieved by significantly reducing carbohydrate intake or practising time-restricted eating. This low-carbohydrate approach, combined with a calorie deficit, leads to weight loss.

Improved Health

The keto 800 diet has been linked to improved health outcomes, especially for individuals with type 2 diabetes. Research suggests that the diet can help reduce central obesity, manage blood sugar levels, and lower the need for insulin medication in people with type 2 diabetes. Additionally, the diet may reduce the risk of chronic diseases, including cardiovascular disease, metabolic syndrome, and Alzheimer's disease.

Increased Satiety

The keto 800 diet prioritises protein and healthy fats, which can help you feel fuller for longer. The diet recommends consuming a moderately low-carb Mediterranean-style diet, which includes protein-rich foods such as meat, poultry, and eggs, as well as healthy fats like olive oil and Greek yoghurt. This approach may suppress appetite and reduce cravings, making it easier to stick to the diet.

Gut Health

There is some evidence that the keto 800 diet may have beneficial effects on gut health. The diet includes fibre-rich foods, such as vegetables, legumes, and wholegrains, which are important for a healthy gut microbiome. Improving the diversity of microbiota in the gut may have positive impacts on insulin resistance, dyslipidemia, and inflammation.

Flexibility

The keto 800 diet offers flexibility by allowing individuals to transition between different stages as needed. For example, some people may start with a more intense 800-calorie diet to kickstart weight loss, while others may prefer a gradual approach with a higher calorie intake. The diet also incorporates intermittent fasting and time-restricted eating, providing additional flexibility in meal timing.

What foods can you eat on the keto 800 diet?

The Fast 800 Keto diet is a three-stage diet plan. The first stage is a short-term, low-calorie, ketogenic diet for rapid weight loss. The second stage reintroduces some carbohydrates and introduces intermittent fasting. The third stage is a long-term, low-carb Mediterranean diet for maintaining weight loss.

The first stage of the Fast 800 Keto diet involves keeping carbohydrates under 50g per day and ensuring protein remains above 50g. The diet is a combination of keto principles with a Mediterranean diet, allowing you to enter ketosis while still reaping the benefits of one of the healthiest diets.

• Protein: Fatty fish (salmon, mackerel, sardines), quality meat and poultry, and eggs.
• Fibre: Broccoli, cauliflower, leafy greens, and other non-starchy, keto-friendly veggies.
• Healthy fats: Olive oil, Greek yoghurt, avocado, nuts and seeds.

What are the downsides of the keto 800 diet?

The keto 800 diet is a low-calorie, very-low-carbohydrate, ketogenic diet. It is a three-stage diet, with the first stage being a low-calorie, ketogenic diet, the second stage reintroducing carbohydrates with intermittent fasting and time-restricted eating, and the third stage being a long-term, low-carb Mediterranean diet.

• Difficulty in adhering to the diet: The keto 800 diet is very restrictive, and some people may find it challenging to adhere to it. It involves cutting out carbohydrates, which is not as simple as avoiding pasta or bread. It also includes restricting certain vegetables, legumes, and beans.
• Potential health risks: While the keto 800 diet can lead to rapid weight loss, it may also have some potential health risks. These include the "keto flu," which includes symptoms like headaches, dizziness, fatigue, nausea, and constipation. Additionally, the diet may stress the kidneys, especially if there is a high intake of animal foods, leading to a higher risk of kidney stones.
• Digestive issues and gut health: The keto 800 diet restricts carbohydrates, making it difficult to meet daily fiber needs. This can lead to digestive discomfort and constipation. The diet may also negatively affect gut bacteria, as fiber feeds the beneficial bacteria in the gut.
• Nutrient deficiencies: The keto 800 diet restricts several nutrient-dense foods, such as fruits, whole grains, and legumes. This may lead to deficiencies in vitamins and minerals like calcium, vitamin D, magnesium, and phosphorus.
• Low blood sugar: Low-carb diets like keto can help manage blood sugar levels in people with diabetes. However, individuals with type 1 diabetes may be at a higher risk of low blood sugar (hypoglycemia), which can lead to serious health issues if not treated.
• Bone health: The keto diet has been associated with impaired bone health in some studies, showing a decrease in bone strength and bone mineral density.
• Chronic diseases and early death: There is ongoing debate about the ketogenic diet's effect on the risk of chronic illnesses, such as heart disease and cancer. Some evidence suggests that high-fat, low-carb diets focusing on animal foods may lead to poor health outcomes, while diets emphasizing vegetable sources of fats and proteins provide benefits.
• Difficulty in maintaining weight loss: While the keto 800 diet can lead to rapid weight loss, maintaining that weight loss in the long term can be challenging. People often experience a "yo-yo" effect, where they struggle to keep the weight off.
• Dehydration: The keto 800 diet may cause dehydration, as the body starts processing electrolytes differently once carbohydrate intake is drastically reduced.
• Not suitable for everyone: The keto 800 diet is not suitable for everyone and should be avoided by individuals with kidney disease, diabetes, heart or bone ailments, or other medical conditions.
• May not be necessary for weight loss: Some evidence suggests that the weight loss benefits of the keto 800 diet may be primarily due to the calorie deficit rather than the specific macronutrient composition.
• May not be sustainable long-term: The keto 800 diet may be challenging to maintain in the long term due to its restrictive nature and potential side effects.

It is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto 800 diet.

How does keto 800 compare to other diets?

The Fast 800 Keto diet is a three-stage diet plan, created by Dr. Michael Mosley, which combines the principles of a ketogenic diet with a Mediterranean-style diet. The diet is designed to be more effective and healthier than a conventional keto diet, and easier to maintain.

Stage 1: Short-term, 800-calorie ketogenic diet for rapid weight loss

The first stage of the Fast 800 Keto diet involves a low-calorie, ketogenic diet, with a maximum duration of 12 weeks. This stage is designed to induce ketosis, a metabolic state where the body burns fat for energy instead of glucose. The diet restricts carbohydrates and recommends healthy proteins, leafy green vegetables, salads, and healthy oils.

Stage 2: Carbohydrate-reintroduction and intermittent fasting

The second stage reintroduces carbohydrates and incorporates intermittent fasting and time-restricted eating. This stage aims to achieve a slower rate of weight loss until the target weight is reached. It involves a Mediterranean-style diet with 50-120g of fibre-rich complex carbohydrates and 60-80g of protein per day on non-fasting days.

Stage 3: Long-term, low-carb Mediterranean diet for weight loss maintenance

The final stage of the Fast 800 Keto diet is a long-term, low-carbohydrate Mediterranean diet for weight loss maintenance. This stage focuses on a relatively low-carb Mediterranean-style diet with no calorie counting, rich in vegetables, legumes, yogurt, wholegrains, oily fish, olive oil, and nuts.

Comparison to other diets

The Fast 800 Keto diet differs from a traditional ketogenic diet in that it combines keto principles with a Mediterranean diet, recognised by science to be one of the healthiest diets. It is also a lower-calorie diet, with slightly higher carbohydrates per meal, making it easier to follow and sustain.

The diet is similar to diets used in clinical trials that have successfully achieved major weight loss and reversed type 2 diabetes. However, the Fast 800 Keto diet goes beyond these trials by recommending a very-low-carbohydrate intake, which may make the diet harder to follow.

The first stage of the Fast 800 Keto diet is similar to other low-calorie diets that result in rapid weight loss. However, the emphasis on achieving ketosis through very-low-carbohydrate intake may not provide additional weight loss or health benefits beyond what is achieved through calorie restriction alone.

The long-term, low-carb Mediterranean diet recommended in the third stage is likely to be as effective as any other diet for weight loss maintenance, as there is limited evidence to suggest that any single diet pattern is superior in preventing weight regain.

Overall, the Fast 800 Keto diet is likely to be more effective than a conventional keto diet due to its combination with a Mediterranean diet and lower-calorie intake. However, the very-low-carbohydrate recommendation, particularly in the first stage, may make it harder to follow than other low-calorie diets.

Frequently asked questions