Milly Gaines
The Fast 800 Diet is a weight-loss plan that combines the concepts of intermittent fasting with a Mediterranean-style eating plan. The diet involves eating 800 calories a day for at least the first two weeks, which should induce mild ketosis, a metabolic state where the body burns fat for energy instead of glucose. After the initial two-week period, dieters progress to the second stage of the plan, which involves eating 800 calories on two days of the week and following a healthy, low-carb, Mediterranean diet for the remaining five days. The diet typically includes foods such as lean protein sources, vegetables, whole grains, nuts, seeds, legumes, and healthy fats.
| Characteristics | Values |
|---|---|
| Purpose | Rapid weight loss |
| Calorie Intake | 800 calories per day |
| Duration | Minimum of 2 weeks and a maximum of 12 weeks |
| Food Groups | Fruits, vegetables, lean protein, whole wheat foods, beans, nuts, seeds, and healthy fats |
| Meal Replacement | Optional meal replacement shakes, with a limit of 2 shakes per day or 10 per week |
| Exercise | HIIT, resistance training, and incidental exercise for 10-20 minutes per day |
| Side Effects | Tiredness, brain fog, dehydration, headaches, constipation, loss of muscle, water, and bone density |
| Risks | Not suitable for everyone, especially pregnant, breastfeeding, or underweight individuals |
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What You'll Learn
- The Fast 800 diet is a combination of intermittent fasting and a Mediterranean-style eating plan
- It is a very low-calorie diet (VLCD) and may not be safe for everyone
- The diet restricts calories to 800 per day and encourages time-restricted eating
- It can lead to rapid weight loss and potential 'diabetes remission'
- The diet is backed by science and designed for real results
The Fast 800 diet is a combination of intermittent fasting and a Mediterranean-style eating plan
The first stage of the diet is a rapid weight loss phase that lasts between two and 12 weeks. During this phase, you can eat only 800 calories per day. This can be achieved through a moderately low-carb Mediterranean-style diet with lean protein sources and vegetables. On days when cooking is not possible, you can have two shakes a day, although the emphasis is always on whole foods. These shakes are high in protein, fibre, and healthy fats.
The second stage of the plan involves intermittent fasting, restricting calories to 800 a day for two days of the week and then eating a healthy, low-carb, Mediterranean diet for the remaining five days. 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 based on the concept of 'flipping the metabolic switch'. Typically, the body relies on glucose and fat for fuel. During fasting or reduced carbohydrate intake, glucose runs out, and the body starts burning stored fat for fuel. This diet is based on this principle and aims to promote rapid weight loss.
The Fast 800 diet also includes exercise plans, such as HIIT training, resistance training, and yoga, to supplement the diet and promote weight loss. It is important to note that very low-calorie diets like this one may not be suitable for everyone and should be done under medical supervision.
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It is a very low-calorie diet (VLCD) and may not be safe for everyone
The Fast 800 diet is a very low-calorie diet (VLCD) that involves restricting calorie intake to 800 per day. While it can lead to rapid weight loss, it may not be safe for everyone and is not routinely recommended. VLCDs are typically only recommended for people with obesity-related health risks, where losing weight quickly could significantly benefit their health. For most other people, a higher calorie intake is recommended for healthy weight loss.
VLCDs can lead to rapid weight loss, but they should be approached with caution and always be used under medical supervision. It is important to consult with a healthcare professional before starting a VLCD to ensure it is safe for you. These diets can affect blood sugar levels, so anyone taking insulin or diabetic medication must discuss this diet plan with their doctor.
During a VLCD, it is crucial to maximize the nutritional value of every meal to avoid potential side effects like tiredness and brain fog. Staying hydrated is also important, with a recommendation of 2-3 litres of calorie-free drinks per day to avoid dehydration, headaches, and constipation.
VLCDs are not suitable for everyone. Pregnant or breastfeeding women and those who are underweight should not follow a rapid weight loss diet. In general, rapid weight loss diets are not safe for children. Additionally, people with certain health conditions should proceed with caution. For example, those with diabetes should be aware of the potential impact on blood sugar levels and insulin resistance.
While the Fast 800 diet can lead to rapid weight loss, it may not be sustainable for everyone. It is important to consider the potential risks and side effects and consult a healthcare professional to determine if it is a safe and suitable option for you.
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The diet restricts calories to 800 per day and encourages time-restricted eating
The Fast 800 diet is a rapid weight loss plan that restricts calories to 800 per day and encourages time-restricted eating. It is designed for those who want to lose weight quickly, reduce blood sugar levels, or reverse type 2 diabetes. This diet should only be followed under medical supervision and for a maximum of 12 weeks. It is not suitable for everyone, especially those who are pregnant, breastfeeding, or underweight.
The diet typically begins with a rapid weight loss phase, lasting between two and 12 weeks, during which adherents follow an 800-calorie daily eating plan. This phase involves 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, although these should not exceed two per day or ten per week.
The second stage of the plan involves intermittent fasting, with two days of the week restricted to 800 calories, and the remaining five days following a healthy, low-carb, Mediterranean diet. This phase encourages home cooking, reducing processed foods, and focusing on vegetables, wholegrains, nuts, seeds, legumes, healthy fats, and lean protein. Time-restricted eating is recommended to enhance the benefits of an overnight fast.
The Fast 800 diet is more than just a calorie-restrictive diet. It also incorporates fasting days, regular exercise, and mindfulness activities. There is no rigid meal plan, but the diet should follow the principles of a moderately low-carb Mediterranean diet, including fruits, vegetables, nuts, seeds, healthy fats, and fibre-rich carbs. Intermittent fasting involves time-restricted eating, with at least a 12-hour break between meals, and calorie restriction during the eating window.
To achieve the best and most sustainable results, it is recommended to combine dietary changes with exercise and mindfulness. Switching between regular resistance exercise and high-intensity interval training (HIIT) can effectively maintain healthy weight loss. Mindfulness can help with motivation, sleep improvement, self-compassion, and relaxation.
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It can lead to rapid weight loss and potential 'diabetes remission'
An 800-calorie diet can lead to rapid weight loss. This is because it involves eating very few calories, which is the key to rapid weight loss. The diet is designed to kickstart significant weight loss and reset the metabolism. It does this by reducing your calorie intake to induce a metabolic switch from burning carbohydrates as fuel to burning fat. This process is known as 'flipping the metabolic switch'.
The Fast 800 diet is an example of an 800-calorie diet that combines intermittent fasting with a Mediterranean-style eating plan. It recommends a daily 800-calorie eating plan, with 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. The plan recommends no more than two shakes per day or ten per week, with an emphasis on whole, natural foods.
The first stage of the Fast 800 diet aims to normalise liver and pancreas fat and promote a regular insulin response and blood glucose management. This is achieved by cutting out 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 possible insulin resistance.
The second stage of the plan involves intermittent fasting, restricting calories to 800 a day for two days of the week, and eating a healthy, low-carb, Mediterranean diet for the remaining five. This phase encourages home cooking, reducing processed foods and focusing on vegetables, wholegrains, nuts, seeds, legumes, healthy fats and lean protein.
The 800-calorie diet has also shown promise in treating type 2 diabetes, with a significant drop in blood pressure and blood sugars. The Diabetes UK-funded ‘DiRECT’ trial saw almost half of those who went on a low-calorie diet achieve remission of their type 2 diabetes after one year. A quarter of participants achieved a 15kg or more weight loss, and of these, 86% put their type 2 diabetes into remission. Another trial, called ‘DROPLET’, demonstrated similar weight loss in people who were living with obesity.
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The diet is backed by science and designed for real results
The Fast 800 diet is backed by science and designed for real results. It is a combination of intermittent fasting and a Mediterranean-style eating plan, with optional meal replacement shakes. The diet is based on the concept that we rely on two fuel sources: glucose and fat. When we eat refined, typically 'white' carbohydrates, like white bread, pasta, and rice, they are easily broken down in the gut to release sugars, which, over time, lead to fat accumulation and possible insulin resistance. During fasting or when carbohydrate intake is reduced, the body runs out of glucose and switches to burning stored fat for fuel—a process known as ‘flipping the metabolic switch’.
The Fast 800 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 phase focuses on 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, although these are limited to no more than two shakes per day or ten per week, with the emphasis placed on whole, natural foods.
The second stage of the plan involves intermittent fasting, restricting calories to 800 a day for two days of the week and then eating a healthy, low-carb, Mediterranean diet for the remaining five. This phase encourages home cooking, reducing processed foods, and focusing on vegetables, wholegrains, nuts, seeds, legumes, healthy fats, and lean protein. It is important to sustain protein intake during this phase to maintain muscle mass and support metabolism. Once the goal weight is achieved, the maintenance phase begins, which is designed to fit personal goals and work within an individual's lifestyle. This phase continues with the Mediterranean-style of eating, following a low-sugar diet with limited amounts of starchy carbs and including a weekly fast day, if needed.
The Fast 800 diet is based on research relating to intermittent fasting and low-carb or low-calorie diets. For example, the DiRECT study, funded by Diabetes UK, used an 800-calorie liquid diet for 3-5 months, with findings suggesting greater initial weight loss and potential 'diabetes remission' for those in the intervention group compared to the control. The DROPLET study also showed similar results, with weight loss persisting for up to three years. Additionally, there is plenty of research showing how effective the Mediterranean diet is in significantly lowering obesity and weight-related health problems, and many of the healthiest and longest-living people in the world eat this way.
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Frequently asked questions
The 800-calorie diet is a combination of intermittent fasting and a Mediterranean-style eating plan, with optional meal replacement shakes.
An 800-calorie diet involves eating 800 calories a day for at least two weeks. This can be achieved through a daily meal plan or by following a liquid diet.
Some examples of 800-calorie meals include grilled chicken with white bean mash (440 calories) and beetroot, apple, and cannellini bean soup (200 calories).
The 800-calorie diet is praised as one of the most effective ways to lose weight and can also help promote better gut health, lower blood sugar levels, and improve insulin response.
The 800-calorie diet is not suitable for everyone and should not be followed for more than 12 weeks. It is important to ensure that the diet is nutritionally complete and to seek expert advice before starting any new diet plan.
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