Madeleine Hull
The 800-calorie diet is a popular method for rapid weight loss. It involves restricting your daily calorie intake to 800 calories, focusing on high-quality, nutrient-dense foods that are high in protein, healthy fats, and fibre. This diet is often combined with intermittent fasting, where you eat within an 8 to 12-hour window, to accelerate fat burning and improve metabolic health. While it may lead to quick results, it is important to note that this diet is restrictive and may not be suitable for everyone. It is generally recommended for a short period of 2 to 12 weeks, followed by a transition to a more sustainable weight maintenance plan.
| Characteristics | Values |
|---|---|
| Calorie Intake | 800 calories per day |
| Eating Window | 8, 12, or 14 hours |
| Diet Duration | 2 to 12 weeks |
| Food Types | High protein, fibre, and healthy fats |
| Food Examples | Fresh fruits and vegetables, whole grains, fish, olive oil, nuts, and seeds |
| Multivitamins | The Fast 800 Multivitamins |
| Meal Replacement | The Fast 800 Shakes |
| Additional Exercise | Resistance training and HIIT workouts |
| Sample Meal Plan | Breakfast (258 Calories), Lunch (277 Calories), Dinner (263 Calories) |
| Goal | Rapid weight loss, improved metabolic health |
| Precautions | Not suitable for everyone, may impact metabolism, seek professional advice |
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What You'll Learn
Meal plans and recipes
The Fast 800 diet, developed by Dr. Michael Mosley, is based on intermittent fasting and is considered one of the most effective ways to lose weight. It also promotes better gut health and can reduce your risk of type 2 diabetes, heart disease and cancer.
The diet involves cutting your calorie intake to 800 calories a day for the first couple of weeks, followed by the 5:2 diet, where you eat 800 calories for two days a week and a healthy, balanced diet for the remaining five days.
- Breakfast: Start your day with a high-protein, high-fibre meal replacement shake. These shakes are a convenient option when you're short on time and can help you achieve your protein and fibre goals.
- Mid-Morning Snack: Enjoy a piece of fruit, such as an apple or a banana, to curb your hunger until lunch. Fruit provides natural sugars and essential vitamins, giving you a healthy energy boost.
- Lunch: Opt for a large salad loaded with leafy greens, vegetables, and a lean protein source like grilled chicken or turkey. Use a light dressing and minimise high-calorie toppings like croutons or dried fruit.
- Afternoon Snack: Choose a low-calorie, high-volume snack like air-popped popcorn or a small portion of roasted broccoli. Season your broccoli with spices instead of oil for added flavour without the extra calories.
- Dinner: Go for a filling option like roast chicken or turkey with a generous serving of vegetables and a small portion of potatoes or sweet potatoes. If you're craving something more, try a frittata or a chilli, which can be made with minimal oil and packed with vegetables.
It is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as the 800-calorie diet. This diet may not be suitable for everyone, and it is essential to ensure it is done safely and healthily.
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Intermittent fasting
The first stage of the Fast 800 diet involves a rapid weight loss phase, lasting between two and 12 weeks, during which you follow an 800-calorie daily eating plan. After this initial phase, you progress to the 5:2 diet stage, where you eat 800 calories on only two days of the week and follow a healthy, low-carb, Mediterranean diet for the remaining five days.
The concept behind intermittent fasting is that by reducing the hours in which you consume calories (your eating window) and not consuming anything outside of that (your fasting window), you are giving your body a break from digestion and reducing your overall calorie intake. This allows your body to enter a longer period of rest and repair, and can lead to a process known as 'flipping the metabolic switch', where your body switches from burning carbohydrates for fuel to burning stored fat.
It is important to note that the Fast 800 diet is a form of rapid weight loss, which can be intense and may not be suitable or recommended for everyone. It is always advisable to consult with a healthcare professional before starting any new diet, especially one that involves significant calorie restriction.
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Weight loss and health benefits
An 800-calorie diet is a form of rapid weight loss plan that involves consuming only 800 calories per day. This calorie deficit induces a metabolic switch, causing the body to burn stored fat for fuel instead of relying on a steady glucose supply. This method has been shown to result in quick weight loss, with some studies reporting an average weight loss of 9.5kg in just 8 weeks.
The Fast 800 diet is a popular 800-calorie diet plan that combines intermittent fasting with a Mediterranean-style diet. It typically involves two stages: the first stage restricts calories to 800 per day for the first couple of weeks, while the second stage follows the 5:2 diet, where you eat 800 calories for two days a week and a healthy, balanced diet for the remaining five days.
The 800-calorie diet can lead to rapid weight loss, making it beneficial for those with obesity-related complications or health problems. It may also help lower blood glucose levels, reduce the risk of type 2 diabetes, and improve cardiovascular and metabolic health markers such as blood pressure, cholesterol, and insulin sensitivity.
However, it is important to note that rapid weight loss may not be safe for everyone, and it is recommended that such diets are followed under the supervision of a healthcare professional. Additionally, extreme calorie restriction can lead to nutritional deficiencies and a poor relationship with food. Therefore, it is vital to prioritise nutrient-dense foods and consider this diet as a kickstart to an overall lifestyle change rather than a long-term solution.
To support your weight loss journey and overall health, combining an 800-calorie diet with exercises such as HIIT training, incidental exercise, or resistance training can be beneficial. Additionally, meal replacement shakes and protein shakes can be convenient options on busy days, providing essential nutrients while keeping calories low.
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Calorie restriction
During the calorie restriction phase, it is important to prioritise nutrient-dense foods that are high in protein, healthy fats, and fibre. This includes lean protein sources, low-starchy vegetables, whole grains, nuts, and seeds. It is recommended to avoid processed foods, sugar, and starchy carbohydrates like white bread, pasta, and rice, as these can lead to fat accumulation and insulin resistance.
While the diet is designed to be low in carbohydrates, it is crucial to ensure it is nutritionally complete. This can be achieved by including a variety of whole foods and prioritising satiety to stay on track. The Fast 800 diet also encourages the consumption of low-calorie meal replacement shakes, with a limit of two shakes per day or ten per week.
After the initial two-week period, the diet progresses to the 5:2 stage, where you restrict calories to 800 for two days a week and follow a healthy, low-carb Mediterranean diet for the remaining five days. This second stage focuses on home-cooked meals, reducing processed foods, and increasing your intake of vegetables, wholegrains, legumes, and healthy fats.
It is important to note that the Fast 800 diet may not be suitable for everyone, and long-term calorie restriction can alter metabolic function, potentially impacting weight management in the long term. The NHS advises that an 800-calorie diet should not be followed for more than 12 weeks and should be done under the guidance of a qualified healthcare professional.
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Exercise and activity
Exercise is an important part of any weight loss journey and can help you stick to your goals. The Fast 800 diet is no exception, and exercise can be a great way to boost your mood, burn fat, and preserve muscle.
It is recommended that you get 150 minutes of moderately intense exercise per week. This could include cardiovascular exercises such as walking, jogging, running, aerobics, dancing, or swimming. The key is to raise your heart rate and keep it raised for 30 to 45 minutes. If you are consuming only 800 calories per day, opt for a gentler cardio workout, such as walking or swimming, to avoid becoming lightheaded.
You can also incorporate resistance training and HIIT workouts into your routine. The Fast 800 diet includes exercise videos ranging from beginner to advanced levels that you can follow from home. These workouts can be as short as 10-20 minutes per day and are guided by personal trainers and fitness experts.
It is important to note that strenuous exercise may not be recommended at the beginning of the diet. Listen to your body and use your judgment to decide what is right for you. If you are taking on more challenging exercises or increasing your daily steps, you may need to consume more calories to fuel your body.
Remember to always consult a healthcare professional before beginning any new diet or exercise program, especially if you have health issues. Combining an 800-calorie diet with exercise can be an effective way to achieve rapid weight loss and improve your metabolic well-being.
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Frequently asked questions
An 800-calorie diet is a form of rapid weight loss plan that involves restricting your calorie intake to 800 calories per day. This diet is often combined with intermittent fasting and a Mediterranean-style eating plan, with optional meal replacement shakes.
The diet works by creating a calorie deficit, allowing your body to burn stored fat for fuel, also known as "flipping the metabolic switch". This process is known as ketosis, which can also be achieved through a rapid reduction in carbohydrate intake.
The 800-calorie diet is suitable for those looking to kickstart significant weight loss, especially if they carry excess abdominal fat. It is also recommended for individuals with blood sugar issues, including pre-diabetes and type 2 diabetes, as it can help reset their metabolism and lower blood pressure and blood sugars.
When following the 800-calorie diet, it is important to prioritise nutrient-dense foods that are high in protein, healthy fats, and fibre. Focus on consuming low-calorie, non-starchy vegetables, lean protein sources, and Mediterranean diet staples such as whole grains, nuts, seeds, and healthy oils. Additionally, consider incorporating resistance training, HIIT workouts, and supplements like multivitamins and protein-rich shakes to meet your nutrient needs.
