Madeleine Hull
The Fast 800 diet is an intermittent fasting programme that combines fasting with a Mediterranean-style diet. It is designed to help people lose weight and improve their health. The programme is flexible and can be tailored to an individual's goals, lifestyle and needs. The plan starts with a rapid weight loss phase that lasts between two and 12 weeks, during which an individual follows an 800-calorie eating plan. This involves eating low-calorie, nutrient-dense foods that are high in protein, healthy fats and fibre. The Fast 800 diet is not suitable for everyone, and it is recommended that individuals consult a doctor before starting a new dietary regime.
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The science behind the Fast 800 diet
The Fast 800 diet is a combination of intermittent fasting and a Mediterranean-style eating plan, with optional meal replacement shakes. The diet starts with a rapid weight loss phase that lasts between two and 12 weeks, during which adherents follow an 800-calorie daily eating plan. This involves a moderately low-carb, Mediterranean-style diet, with lean protein sources and vegetables.
The science behind the diet involves the concept of 'flipping the metabolic switch'. Typically, the body relies on two fuel sources: glucose and fat. Regular eating provides a steady glucose supply for energy, with excess stored as fat if not burned off. During fasting or reduced carbohydrate intake, glucose runs out, and the body switches to burning stored fat for fuel. This process is known as 'flipping the metabolic switch'. Consistently high blood sugar from sweet or carb-heavy meals damages arteries and nerves and affects the pancreas, which produces insulin. Insulin resistance occurs when muscles struggle to use this energy, diverting it to fat storage instead, leading to weight gain and increased hunger.
The Fast 800 diet is based on the Mediterranean diet, which has extensive scientific research demonstrating its health benefits. The Mediterranean diet is associated with lower risks of type 2 diabetes, heart disease, and cancer. Intermittent fasting has also been shown to reduce the risk of these conditions in animal studies. While there is limited research on the long-term effects of intermittent fasting on humans, the evidence suggests that it may be an effective method for weight loss and improving overall health and vitality.
The diet was created by Dr. Michael Mosley, who first introduced the concept of intermittent fasting to the masses in his 2012 BBC documentary 'Eat, Fast, and Live Longer'. The Fast 800 diet is an intensive phase of the Blood Sugar Diet, with claims of rapid weight loss and reversal of Type 2 Diabetes.
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Who created the Fast 800 diet?
The Fast 800 diet was created and pioneered by Dr Michael Mosley, who co-founded the programme in 2018 with Dr Clare Bailey Mosley. Dr Michael Mosley's father, Dr Jack Mosley, has also written a book to emphasise the importance of sustainable diet and lifestyle habits. The Fast 800 is based on years of scientific research and was designed to make scientifically-based weight loss and health strategies accessible to more people.
The programme combines intermittent fasting with a Mediterranean-style eating plan, with optional meal replacement shakes. The Mediterranean-style diet promotes a daily diet of fresh vegetables, quality protein and healthy fats, including anti-inflammatory foods that help to keep your blood sugar level stable, and leave you feeling full and satisfied. The plan starts with a rapid weight loss phase, which lasts between two and 12 weeks, during which you follow a daily 800-calorie eating plan.
The second stage of the plan involves intermittent fasting, restricting calories to 800 a day for two days of the week, then eating a healthy, low-carb, Mediterranean diet for the remaining five. This phase offers an opportunity to embrace home cooking, reduce processed foods and focus on vegetables, wholegrains, nuts, seeds, legumes, healthy fats and lean protein.
The Fast 800 diet is not suitable for everyone. The NHS advises that, for most people wanting to lose weight in a safe and sustainable way, they should reduce their calorie intake to 1,900 calories for men and 1,400 calories for women. The diet is not recommended for people who are underweight, have an eating disorder, are pregnant or breastfeeding, or have a significant medical condition.
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What to eat on the Fast 800 diet
The Fast 800 diet is a combination of intermittent fasting and a Mediterranean-style eating plan, with optional meal replacement shakes. The diet starts with a rapid weight loss phase that lasts between two and 12 weeks, during which you follow an 800-calorie daily eating plan. This is achieved by following a moderately low-carb, Mediterranean-style diet, with lean protein sources and vegetables.
The Mediterranean diet typically includes vegetables, wholegrains, nuts, seeds, legumes, healthy fats and lean protein. The Fast 800 diet recommends no more than two shakes per day or 10 per week, with the emphasis instead placed on whole, natural foods.
On the two days of the week when you are restricting calories to 800, it is important to prioritise low-calorie, nutrient-dense foods that are high in protein, healthy fats and fibre. This might include fish, eggs, beans, legumes, nuts, seeds, fruits, and non-starchy vegetables.
On the remaining five days of the week, you can eat a healthy, low-carb Mediterranean diet. This might include lean proteins, such as chicken or turkey, and healthy fats, such as olive oil or avocado. It is important to note that the Mediterranean diet is typically not low in carbohydrates, so this diet may not be suitable for everyone.
It is always advisable to consult a healthcare professional before starting any new diet, especially if you have any pre-existing health conditions or are taking medication.
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How long to follow the Fast 800 diet
The Fast 800 diet is a combination of intermittent fasting and a Mediterranean-style eating plan, with optional meal replacement shakes. The diet is aimed at those wishing to lose weight, especially those with excess abdominal fat, as well as those with blood sugar issues, including pre-diabetes and type 2 diabetes.
The plan starts with a rapid weight loss phase that lasts between two and 12 weeks, during which you follow an 800-calorie daily eating plan. This initial stage is designed to switch the body into a mild ketosis. During this phase, you follow a moderately low-carb, Mediterranean-style diet, with lean protein sources and vegetables. On days when cooking is not possible, meal replacement shakes are available. These are high in protein, fibre, and healthy fats.
The rapid weight loss approach is not designed to be followed long-term. It is recommended for up to 12 weeks or until you reach a healthy BMI, whichever comes first. After this, followers are encouraged to transition to a new iteration of the '5:2 diet', aiming for 800 calories per day for two days a week, with a 14-hour fast overnight, and following a low-carb, Mediterranean-style diet for the remaining five days.
It is important to note that the Fast 800 diet may be challenging to stick to due to increased feelings of hunger. Intermittent fasting may lead to malnutrition if taken to the extreme. It may not be suitable for people with a history of eating disorders or specific health conditions such as diabetes. Please seek advice from your doctor before starting this or any other restrictive diet, as it may not be suitable for everyone.
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Who should avoid the Fast 800 diet
The Fast 800 diet is a very low-calorie diet (VLCD) that combines intermittent fasting with a Mediterranean-style eating plan. The diet involves consuming only 800 calories per day for up to 8 to 12 weeks, followed by a transition to a less restrictive diet. While the Fast 800 diet may be an effective way to lose weight rapidly, it is not suitable for everyone and should be approached with caution. Here are some groups of people who should avoid the Fast 800 diet:
People with certain medical conditions
The Fast 800 diet is not recommended for individuals with specific medical conditions, such as those who are under active investigation or treatment for a significant medical issue. This includes individuals with obesity-related complications, type 2 diabetes, or a history of cardiac events, myocardial infarction, or cerebrovascular accidents. If you have any pre-existing medical conditions, it is essential to consult your healthcare provider before starting the Fast 800 diet.
Individuals with a history of eating disorders
The Fast 800 diet is not advised for individuals with a history or suspicion of eating disorders. Intermittent fasting may lead to an unhealthy relationship with food and further exacerbate eating disorders. It is crucial to prioritize seeking professional help and support for eating disorders rather than focusing on restrictive diets.
Pregnant or breastfeeding women
Pregnant and breastfeeding women should avoid the Fast 800 diet as it may not provide adequate nutrition for both the mother and the developing fetus or infant. Restricting calories during this critical period can be harmful and may have negative consequences for both the mother and the child.
Individuals on certain medications
The Fast 800 diet may interfere with certain medications that need to be taken with food or at specific times. It is important to consult your healthcare provider before starting the diet if you are on any medication, especially if adjustments to medication timing or dosage are required.
Elderly individuals
Older adults should exercise caution when considering the Fast 800 diet. Age-related changes in metabolism, nutritional needs, and potential medical conditions may make this diet unsuitable for them. It is important to consult a healthcare professional to ensure the diet does not negatively impact their health and well-being.
Underweight individuals
The Fast 800 diet is not recommended for individuals who are underweight. Restricting calories to such a low level can lead to further weight loss, which may be detrimental to their health. It is important to prioritize maintaining a healthy weight rather than focusing on weight loss.
It is always advisable to consult a healthcare professional or a registered dietitian before starting any restrictive diet, as they can provide personalized advice based on your medical history, current health status, and nutritional needs.
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