The Fast 800 diet, popularized by Dr. Michael Mosley, is a health and weight loss program rooted in a combination of intermittent fasting and a Mediterranean-style, low-calorie diet. The program uses meal replacement shakes as an optional, convenient tool to help dieters adhere to the 800-calorie limit on fasting days. A precise understanding of how many calories are in a Fast 800 shake is vital for anyone using them to manage their daily intake effectively.
The Calorie Count Breakdown
The Fast 800 shakes are carefully formulated to deliver a specific, controlled amount of energy. When a standard 50g serving of the powder is mixed with water, the calorie content is consistently around 200 kcal across most flavors. This makes them an ideal choice for the rapid weight loss phase (The Very Fast 800) where the total daily intake is restricted to 800 calories.
Nutritional Information per 50g Serving (mixed with water)
- Calories: ~195-204 kcal, varying slightly by flavor.
- Protein: ~21-22 grams, sourced from whey or pea protein for the vegan shakes.
- Fat: ~8-9 grams, including healthy fats from ingredients like almond, flax, and coconut flour.
- Carbohydrates: Low, typically under 5g, with minimal sugar.
- Fibre: High, often over 6 grams, thanks to ground almonds, flaxseed, and coconut.
These shakes are engineered to keep you feeling full and satisfied by using a blend of quality fats, high protein, and substantial fiber, unlike many conventional shakes loaded with simple carbs and added sugars. This design is key to helping manage hunger pangs while in a calorie deficit.
Enhancing Your Shake and Adjusting Calories
The calorie count of your Fast 800 shake can change based on what you mix it with. While water provides the lowest calorie option, adding other ingredients can increase the nutritional density and taste.
- Adding milk: Mixing the shake with milk instead of water will increase the calorie count. For example, using unsweetened almond milk (around 25 kcal per 200ml) or full-fat milk will add calories, fats, and protein.
- Adding extras: Ingredients like fresh spinach, mint, or ice can be added to the shake for extra nutrients and flavor without significant calorie increases. Other additions like nut butters, fruits, or seeds will add substantial calories and should be counted towards your daily total. The official website provides recipes, such as a "Green Mint Shake," demonstrating how to incorporate healthy extras.
Comparison Table: Fast 800 Shakes vs. Other Options
| Feature | Fast 800 Shakes | Generic High-Sugar Shakes | Whole Food Meal (e.g., salad with chicken) |
|---|---|---|---|
| Calories | ~195-204 kcal (mixed with water) | Varies widely, often 300+ kcal | Varies widely, but can be managed |
| Protein | High (~21-22g) | Varies, can be lower | High, depending on source |
| Fibre | High (6-8g+) | Often low or negligible | High, depending on ingredients |
| Added Sugar | None | Often high amounts | None (naturally occurring sugar) |
| Ingredients | Natural ingredients (almond, flax, coconut) | Can contain artificial additives | Fresh, whole ingredients |
| Satiety | High, due to fiber, protein, and fat | Lower, leads to crashes | High, complex carbohydrates and fiber |
| Convenience | High (quick to prepare) | High (quick to prepare) | Moderate (requires preparation) |
How Shakes Fit into the Fast 800 Plan
The Fast 800 plan typically begins with a rapid weight loss phase where individuals consume 800 calories daily for up to 12 weeks, followed by a less restrictive approach like the New 5:2, where 800 calories are consumed on two non-consecutive days a week. The shakes serve a crucial role, especially during the more restrictive phase, by providing a nutritionally complete, convenient, and calorie-controlled option.
- Easy Calorie Control: A single shake provides a precise calorie portion, eliminating the need for complex meal planning and calorie counting for that meal.
- Nutrient Support: On a very low-calorie diet, meeting micronutrient needs can be challenging. The Fast 800 shakes are fortified with essential vitamins and minerals, providing about 25% of the recommended daily intake per serving.
- Maintaining Satiety: The high protein, fat, and fiber content helps to curb hunger, a common challenge on low-calorie diets. This makes it easier for followers to stick with the plan and avoid cravings.
- Convenience: For busy individuals, a shake can replace a meal, saving time on cooking and preparation while staying compliant with the diet's principles. The official website acknowledges that real food is always best, but highlights the shakes as a useful alternative when cooking isn't an option.
Potential Considerations
While the shakes are a helpful tool, it's important to be mindful of their context within the diet. They are intended as a short-term aid during the intensive phases, not a long-term replacement for whole, unprocessed foods. Over-reliance on meal replacements can potentially lead to a poor relationship with food or miss out on the diverse range of nutrients found in whole foods. The emphasis of the Fast 800 program remains on a Mediterranean-style diet filled with whole foods.
Conclusion
Ultimately, knowing how many calories are in a Fast 800 shake provides a simple answer—typically around 200 calories when mixed with water. This carefully controlled calorie count, combined with a high-protein, high-fiber formulation, makes it a strategic tool for managing daily intake during the Fast 800 diet's restrictive phases. By offering a convenient and nutritionally sound option, the shakes assist dieters in staying on track toward their weight loss and metabolic health goals, though they should always be viewed as a supplement to, rather than a permanent replacement for, a whole-food-based diet.
