Can You Eat Beans on Fast 800? The Ultimate Guide

December 14, 2025 •

4 min read

According to the official Fast 800 website, legumes such as beans and chickpeas are explicitly approved as a protein and fiber source, making the answer to "Can you eat beans on Fast 800?" a resounding yes. Beans are a staple of the recommended Mediterranean-style eating pattern and can help you feel full and satisfied while keeping calorie counts low.

Quick Summary

Beans are compatible with The Fast 800 plan, especially as part of the Mediterranean-style focus on high-fiber, high-protein foods. They can be included in all phases, including the intensive 800-calorie days, when managed in appropriate portions to fit within daily caloric limits.

Key Points

Approved Food: Beans and legumes are a staple of the Mediterranean-style eating pattern promoted by The Fast 800 plan and are officially approved.
High Satiety: Their high fiber and protein content helps you feel full and satisfied, making it easier to adhere to the 800-calorie limit.
Portion Control: During the intensive Very Fast 800 phase, it's crucial to measure portions carefully to stay within your daily calorie budget.
Versatile Ingredient: Beans can be incorporated into all phases of the diet, from calorie-counted fasting days to the maintenance Way of Life phase.
Rich in Nutrients: In addition to protein and fiber, beans provide essential micronutrients like iron and magnesium that can support overall health during dieting.
Supports Metabolism: Their nutritional profile helps to stabilize blood sugar and improve metabolic health, which is a core goal of the diet.

Yes, Beans are a Key Part of The Fast 800

The Fast 800 diet, developed by Dr. Michael Mosley, is based on the principles of a low-carbohydrate, Mediterranean-style eating plan. A core component of this diet is the focus on high-quality protein, healthy fats, and high-fiber foods to maximize satiety and nutritional intake on calorie-restricted days. Beans fit perfectly into this framework by providing a potent combination of protein and fiber, helping to manage hunger and support digestive health. Both the official Fast 800 resources and recipes from related publications highlight the inclusion of various types of beans and legumes.

How Beans Fit into the Different Fast 800 Phases

The Fast 800 diet is flexible and consists of several phases, each with different guidelines. Understanding how to incorporate beans at each stage is crucial for success.

The Very Fast 800 Phase (Intensive): This is the most restrictive phase, where you consume 800 calories per day for up to 12 weeks. During this time, every calorie counts, so portion control is essential. Beans are permitted and encouraged, but you must measure them carefully to stay within your calorie budget. For example, a small serving of mixed beans can be a calorie-efficient way to add bulk and protein to a vegetable stir-fry or salad.
The New 5:2 Phase: This intermittent fasting approach involves eating 800 calories on two non-consecutive days of the week and a healthy Mediterranean-style diet on the other five. Beans and legumes are excellent choices for both the fasting days and the non-fasting days. On the 800-calorie days, they contribute to a filling and nutritious meal. On regular eating days, they can be enjoyed in larger quantities as a healthy part of a balanced diet.
The Way of Life Phase (Maintenance): In this long-term phase, strict calorie counting is no longer necessary. The focus is on a sustainable, Mediterranean-style diet. Beans should be a regular part of your meals, providing sustained energy, fiber, and protein. This is the ideal time to experiment with more hearty bean-based dishes like lentil soup or a bean salad.

Nutritional Benefits of Including Beans

The inclusion of beans in The Fast 800 diet offers several key nutritional advantages:

High in Fiber: Beans are an excellent source of dietary fiber, which is crucial for good gut health and can help relieve constipation, a potential side effect of fasting. Fiber also helps to slow digestion, promoting a feeling of fullness that can prevent overeating.
Excellent Plant-Based Protein: For vegetarians and meat-eaters alike, beans provide a fantastic source of plant-based protein. Protein is vital for muscle maintenance and helps keep you feeling satiated, which is a major benefit on a calorie-restricted plan.
Packed with Micronutrients: Beans contain a wealth of vitamins and minerals, including iron, magnesium, and B vitamins, which might be lacking in some restrictive diets.
Supports Metabolic Health: By stabilizing blood sugar and providing complex carbohydrates, beans contribute to improved insulin sensitivity and overall metabolic function, a central goal of The Fast 800.

Popular Beans for The Fast 800

Here are some of the best types of beans to include in your diet:

Cannellini Beans: Featured in official Fast 800 recipes, these white beans are creamy and versatile.
Chickpeas (Garbanzo Beans): Great for adding to salads, making hummus, or roasting for a crunchy snack.
Edamame Beans: A source of complete protein, perfect for snacking or adding to stir-fries.
Kidney Beans: A common and high-fiber option for chilis and salads.
Black Soybeans: An excellent low-carb alternative, particularly for those closely monitoring their carbohydrate intake.

Comparison of Common Legumes for The Fast 800


Legume	Typical Calorie Count (per 100g, cooked)	Protein (per 100g)	Fiber (per 100g)	Best Phase For	Notes
Black Beans	~132 kcal	8.9 g	8.7 g	Very Fast, 5:2	Adds substance to salads and Mexican-inspired dishes.
Cannellini Beans	~135 kcal	9.3 g	8.7 g	All phases	Creamy texture, ideal for stews and salads.
Chickpeas	~164 kcal	8.9 g	7.6 g	All phases	Versatile for roasting, salads, and hummus.
Lentils	~116 kcal	9.0 g	7.9 g	Very Fast, 5:2	Lower in calories than beans, great for soups.
Black Soybeans	~130 kcal	15.6 g	8.9 g	All phases	Significantly lower net carbs than most legumes, high in protein.

Conclusion: Beans are a Smart Choice for The Fast 800

The answer to the question, "Can you eat beans on Fast 800?" is a definitive yes. Beans and other legumes are not just permitted, but actively recommended as a foundational component of the diet's Mediterranean-style framework. By incorporating controlled portions of beans into your meals, you can enjoy high levels of protein and fiber, which are critical for staying satisfied and energized on calorie-restricted days. As you progress from the intensive phases to the long-term maintenance, beans will remain a key ingredient for sustained health and successful weight management.

This information is for educational purposes only. Always consult a healthcare professional before starting a new diet, especially if you have pre-existing health conditions.

Frequently Asked Questions

Yes, canned beans are fine for The Fast 800. Just be sure to rinse them thoroughly to remove excess sodium and choose varieties packed in water rather than sugary sauces.

Yes, beans, along with other plant-based proteins like tofu, edamame, and lentils, are excellent sources of protein for vegetarians on The Fast 800.

Some people may experience bloating from the high fiber content of beans. Gradually introducing them into your diet and ensuring adequate hydration can help minimize this effect.

The portion size depends on the type of bean and your overall meal plan. A typical portion size might be around 1/2 to 3/4 cup, but you must track the calories to ensure you stay within the 800-calorie limit for the day.

Traditional store-bought baked beans are often high in sugar and are generally not suitable. However, you can create a homemade, sugar-free version using canned haricot beans and passata, as seen in some Fast 800 recipes.

You can add a small handful of beans to a large mixed salad with grilled chicken, use them as a base for a high-protein vegetarian chilli, or mix them into vegetable-based stews.

Beans are a valuable food for both. On fasting days, they provide filling fiber and protein to manage hunger. On non-fasting days, they are a recommended part of the healthy, Mediterranean-style eating pattern.