Brenda Khan
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 the dieter consumes only 800 calories per day. The Mediterranean-style diet is moderately low-carb, with lean protein sources and vegetables. The plan recommends no more than two shakes per day or 10 per week, with an emphasis on whole, natural foods. The diet is flexible, allowing dieters to switch between approaches as their needs change. While there is no specific macro ratio provided for the Fast 800 diet, some sources recommend keeping daily carb intake under 50 grams and consuming up to 45-60 grams of protein per day.
| Characteristics | Values |
|---|---|
| Calorie intake | 800 calories per day |
| Carbohydrates | Low-carb, but not as strict as the keto diet. Aim for under 50g of carbs per day to stay in ketosis. |
| Protein | Up to 45-60g per day |
| Fats | Good fats are allowed and recommended, including olive oil, coconut oil, rapeseed oil, and full-fat dairy products. |
| Meal replacement | Optional meal replacement shakes are available, designed to fit the principles of a Mediterranean diet. |
| Duration | The rapid weight loss phase lasts between two and 12 weeks. |
| Lifestyle | The diet is flexible and can be adapted to fit personal goals and lifestyles. |
| Health benefits | The diet is associated with weight loss, improved metabolic health, and reduced risk of chronic diseases. It may also help manage type 2 diabetes and improve insulin response. |
| Precautions | Not suitable for everyone, especially those with pre-existing medical conditions, who are pregnant or breastfeeding, under 18, or have a history of eating disorders. |
| Creator | Dr. Michael Mosley |
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What You'll Learn
- The diet involves eating 800 calories a day for up to 12 weeks
- It is a combination of intermittent fasting and a Mediterranean-style eating plan
- It is not recommended for everyone and you should consult a healthcare professional before starting
- It is flexible and can be adapted to your needs and goals
- It is not as restrictive as other diets, but processed and sugary foods are off the menu
The diet involves eating 800 calories a day for up to 12 weeks
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 individuals follow an 800-calorie daily eating plan. This phase is designed for those who need to lose weight quickly for health reasons and may not be suitable for those seeking gradual and sustainable weight loss.
During the rapid weight loss phase, individuals are advised to follow a moderately low-carb, Mediterranean-style diet, with lean protein sources and vegetables. The diet restricts refined, typically 'white' carbohydrates, like white bread, pasta, and rice, which are easily broken down in the gut to release sugars. Over time, this can lead to fat accumulation and insulin resistance. By limiting these carbohydrates and adopting Mediterranean-style eating, the goal is to reduce fat stores, promote better blood sugar levels, and improve insulin response.
On days when cooking is not feasible, meal replacement shakes are available. These shakes are high in protein, fibre, and healthy fats, and they are designed to fit in with the Mediterranean-inspired diet. However, it is recommended to limit these shakes to no more than two per day or ten per week, emphasising whole, natural foods instead. Additionally, it is suggested to take a multivitamin supplement to ensure adequate micronutrient intake during this calorie-restricted phase.
The rapid weight loss phase of the Fast 800 diet can last anywhere from a minimum of two weeks up to the maximum recommended duration of 12 weeks. Individuals should consider their goals and the amount of weight they aim to lose when determining the length of this phase. It is important to note that very low-calorie diets (VLCDs) may affect blood sugar levels, so consulting a healthcare professional before starting this diet is crucial, especially for those with diabetes or taking diabetic medication.
After the initial rapid weight loss phase, the Fast 800 diet progresses to a more gradual and sustainable approach to weight loss. This second stage involves intermittent fasting, with two 800-calorie days per week, followed by a healthy, low-carb, Mediterranean diet for the remaining five days. This phase focuses on home cooking, reducing processed foods, and emphasising vegetables, wholegrains, nuts, seeds, legumes, healthy fats, and lean protein.
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It is a combination of intermittent fasting and a Mediterranean-style eating plan
The Fast 800 diet is a combination of intermittent fasting and a Mediterranean-style eating plan. It is designed for those who need to lose weight quickly, either for health reasons or to kickstart their weight loss journey. The Mediterranean-style diet involves eating lots of fresh, healthy foods, including lean protein sources and vegetables, with limited amounts of starchy carbs. It is inspired by the traditional diets of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain, which are rich in healthy fats, such as olive oil, and unprocessed, whole foods.
The Mediterranean diet is known for its health benefits, including improved metabolic health, reduced risk of chronic disease, and weight loss. It typically includes a variety of fruits and vegetables, whole grains, legumes, nuts, seeds, and healthy oils, such as olive oil. This diet is also typically low in red meat, sugar, and saturated fats, which are replaced with healthier alternatives, such as lean proteins like fish and poultry, and healthy fats like avocados and nuts.
The intermittent fasting component of the Fast 800 diet involves eating only 800 calories per day for up to 12 weeks. This can be achieved through a combination of whole foods and meal replacement shakes, which are designed to provide a balanced nutrient blend to keep you full and satisfied throughout the day. The shakes are high in protein, fibre, and healthy fats, and are made from all-natural ingredients.
The rapid weight loss phase of the Fast 800 diet is not meant to be sustained long-term and should be followed by a more gradual weight loss plan or a maintenance plan. The subsequent stages of the Fast 800 diet continue to promote a moderately low-carb, Mediterranean-style diet, which can help individuals maintain their weight loss and improve their overall health.
It is important to note that the Fast 800 diet may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before starting any new diet or weight loss program. Additionally, those with pre-existing medical conditions, who are pregnant or breastfeeding, or who have a history of eating disorders, should be especially cautious and seek appropriate medical advice before considering this diet.
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It is not recommended for everyone and you should consult a healthcare professional before starting
The Fast 800 diet is a very low-calorie diet (VLCD) that combines intermittent fasting with a Mediterranean-style eating plan. It is an intensive approach to weight loss and not suitable for everyone. Before starting this or any other diet, it is important to consult a healthcare professional or your GP to ensure it is safe for you.
The Fast 800 diet is typically only recommended for those with obesity-related complications that would benefit from rapid weight loss. It involves consuming only 800 calories per day for up to 12 weeks, which may not be safe for everyone. Restricting calories over a long period can limit your intake of essential nutrients and energy. This can be especially true if you follow the ''real food' version of the plan, as you may experience hunger pains.
The Fast 800 diet is not recommended for those under 18, the elderly, or those with pre-existing medical conditions, including type 2 diabetes. If you are on medication, especially medication that needs to be taken with food or at specific times, you should consult your doctor before starting this diet. This is because you may need support to adjust your medication, and to monitor your blood sugar or blood pressure as you progress through the plan.
Pregnant or breastfeeding women, or those undergoing fertility treatment, should also consult their doctor before starting the Fast 800 diet. It is important to note that the Mediterranean diet, upon which this plan is based, is typically not low in carbohydrates. This may be a consideration for those wishing to follow the plan.
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It is flexible and can be adapted to your needs and goals
The Fast 800 diet is a flexible programme that can be adapted to your needs and goals. It combines intermittent fasting with a Mediterranean-style eating plan, which can be easily adjusted to suit your lifestyle and personal preferences.
The diet typically begins with a rapid weight loss phase, lasting between two and 12 weeks, during which you follow an 800-calorie daily eating plan. This phase can be adapted to your specific needs and goals. For example, if you have a significant amount of weight to lose or want to kick-start your weight loss journey, you can start with The Very Fast 800, an 800-calorie diet. On the other hand, if you prefer a more gradual approach or are primarily focused on improving your overall health, you can opt for The New 5:2 or The Way of Life plans, which offer a slower but more sustainable weight loss journey.
The Mediterranean-style eating plan recommended by the Fast 800 diet is also adaptable. It encourages a moderately low-carb, low-sugar diet with limited starchy carbs and a weekly fast day, if needed. However, you can adjust the types and amounts of carbohydrates, proteins, and fats you consume within this framework. For example, some people on the diet stick to 50 grams of carbohydrates per day, while others aim for less than 20 grams to promote ketosis and maximise fat burning.
The Fast 800 diet also recognises that cooking may not always be possible, so it offers optional meal replacement shakes as a convenient alternative. These shakes are high in protein, fibre, and healthy fats, and can be used for up to 12 weeks. However, the plan emphasises that whole, natural foods should be prioritised, and meal replacement shakes should not be relied upon long-term.
The flexibility of the Fast 800 diet makes it a sustainable lifestyle choice that can be adapted to your individual needs and goals. It is important to note that before starting any new diet, you should consult with a healthcare professional to ensure it is safe and suitable for you.
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It is not as restrictive as other diets, but processed and sugary foods are off the menu
The Fast 800 diet is a combination of intermittent fasting and a Mediterranean-style eating plan. It is flexible, allowing users to switch between three approaches: The Very Fast 800, The New 5:2, and The Way of Life. The plan starts with a rapid weight loss phase that lasts between two and 12 weeks, during which individuals follow an 800-calorie daily eating plan.
The Fast 800 diet is not as restrictive as other diets. For example, processed and sugary foods are off the menu, but individuals can eat most vegetables, except for starchy vegetables like potatoes. Similarly, white rice and pasta are not recommended, but wholegrain alternatives are allowed on non-fast days or when not following the Very Fast 800 version of the plan.
The diet is based on a Mediterranean way of eating with lots of fresh, healthy foods. It is moderately low-carb, and individuals are encouraged to consume lean protein sources and vegetables. Good fats, such as olive oil, coconut oil, and rapeseed oil, are allowed and recommended. Full-fat dairy products, such as Greek yogurt, butter, creme fraiche, and most cheeses, are also permitted.
To stay in ketosis during the early days of the diet, it is recommended to keep daily total carb intake under 50 grams and consume up to 45-60 grams of protein per day. However, some sources suggest that reducing carb intake to under 20 grams is necessary for maximum fat burning. The diet is not suitable for everyone, and individuals with pre-existing medical conditions, who are pregnant or breastfeeding, or who have a history of eating disorders, are advised to consult the Fast 800 medical disclaimer for more information.
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Frequently asked questions
The Fast 800 diet is a combination of intermittent fasting and a Mediterranean-style eating plan, with optional meal replacement shakes. The plan starts with a rapid weight loss phase that lasts between two and 12 weeks, during which you follow an 800-calorie eating plan.
The Fast 800 diet is a moderately low-carb, Mediterranean-style diet. It is not as strict as the keto diet, but it does involve limiting your daily total carb intake to around 50g. It is recommended that you have up to 45-60g of protein per day. Good fats are allowed and recommended as part of your daily menu, including olive oil, coconut oil, and rapeseed.
The Fast 800 diet involves eating lots of fresh, healthy foods. Processed and sugary foods are off the menu, but you can eat most vegetables with the exception of very starchy veg such as potatoes. White rice and pasta are off the menu, but you can have wholegrain alternatives on non-fast days. You can also have full-fat dairy products and unprocessed meats and fish, but there are alternatives if you’re vegetarian or vegan.
The Fast 800 diet is suitable for people who have a lot of weight to lose, require fast results, have reached a weight-loss plateau, or have type 2 diabetes. It is not suitable for people who are underweight, have an eating disorder, or are pregnant or breastfeeding.
The amount of weight you can lose on the Fast 800 diet depends on your starting weight and which plan you choose. Dr Mosley claims that following the rapid weight loss stage of the Fast 800 may help you lose up to 14kg over 8 weeks.
