The Fast 800 Stance on Snacking
The Fast 800 program is based on a low-carb, Mediterranean-style diet combined with intermittent fasting. A core principle is improving insulin sensitivity. Snacking can interfere with this by causing insulin spikes, which makes managing fat storage harder. By eating only during scheduled meal times, you allow insulin levels to stabilize and encourage the body to burn fat. The Fast 800 team advises against snacks, recommending satisfying, nutritious meals instead.
Snacking Rules for Different Fast 800 Approaches
The Fast 800 offers different approaches, each with varying rules on snacking:
The Very Fast 800
During this rapid weight loss phase (around 800 calories daily for up to 12 weeks), snacking is most strictly avoided. The aim is to enter mild ketosis, burning fat for fuel. Snacking, even healthy options, can disrupt this. A tiny, low-carb snack (like a few nuts or berries) is a last resort for extreme hunger.
The New 5:2
This involves two 800-calorie 'fasting' days and five non-fasting Mediterranean diet days. Snacking is discouraged on fasting days. On non-fasting days, healthy, whole-food snacks aligned with the Mediterranean diet are more acceptable. These include fruits, nuts, and seeds, eaten in moderation to support weight maintenance.
Way of Life
This is the long-term maintenance phase, focusing on a healthy Mediterranean lifestyle without strict calorie limits. Healthy snacking is acceptable here. High-protein and high-fiber snacks like Greek yogurt with berries or a handful of nuts are good choices.
Managing Hunger Without Snacking on Fasting Days
Managing hunger on fasting days can be challenging. Here are some tips:
- Stay Hydrated: Drink water, black coffee, or herbal tea to feel fuller.
- Eat Satiating Meals: Ensure meals are rich in protein, fiber, and healthy fats, such as eggs, fish, and non-starchy vegetables.
- Eat Mindfully: Chew food slowly to give your body time to register fullness.
- Stay Active: Distraction, like a walk or hobby, can help with cravings.
- Consider a Shake: Fast 800 shakes offer a balanced, 195-calorie option for hunger.
Comparison of Snacking Rules in Fast 800 Approaches
| Feature | Fasting Days (Very Fast 800 & New 5:2) | Non-Fasting Days (New 5:2 & Way of Life) |
|---|---|---|
| General Rule | Avoid snacking to prevent insulin spikes and promote fat burning. | Healthy snacking is generally acceptable and can be part of a balanced diet. |
| If Necessary | Choose small, low-carb options like berries, a sliver of cheese, or non-starchy vegetables. | Opt for nutrient-dense Mediterranean-style foods such as nuts, seeds, fruits, and yogurt. |
| Portion Size | Very small, almost negligible, and considered a last resort for severe hunger. | Sensible portions are recommended; calorie counting is not required, but moderation is key. |
| Key Goal | Maximize the fasting state to improve metabolic health and accelerate weight loss. | Sustain a healthy eating pattern long-term, providing flexibility while maintaining a Mediterranean focus. |
| Insulin Impact | Minimizes insulin fluctuations to promote fat burning and reduce hunger signals. | Allows for normal, healthy insulin responses without the prolonged elevation caused by frequent high-carb eating. |
What to Choose for a Healthy Fast 800 Snack
If you need a snack that fits the Fast 800 principles, consider these options:
- A small handful of unsalted nuts.
- A tiny portion of low-sugar berries.
- Slices of cucumber or bell peppers.
- A small piece of full-fat cheese.
- A boiled egg.
- A small pot of plain Greek yogurt with seeds.
Conclusion
While the Fast 800 diet discourages snacking, especially during fasting periods, the rules are adaptable depending on the phase. Avoiding snacks, particularly while fasting, helps regulate insulin and encourages fat burning. By focusing on filling meals on fasting days and choosing healthy, Mediterranean snacks in moderation on non-fasting days, you can manage hunger and reach your goals. Try managing cravings first with hydration and mindful eating before snacking. For more information on the Fast 800 approaches, visit the official website. Remember to consult a healthcare professional before changing your diet, especially with pre-existing conditions.
