The Fast 800 diet, popularized by Dr. Michael Mosley, is not a single, monolithic program but a flexible framework with different approaches. As a result, the number of grams of carbs in Fast 800 varies significantly depending on the specific phase you are following. The plan is centered around a Mediterranean-style diet, which is naturally lower in carbohydrates and higher in protein, fiber, and healthy fats. By understanding the distinct carbohydrate guidelines for each phase, you can navigate the diet effectively.
The Fast 800 Keto: The Lowest Carb Option
For those seeking accelerated weight loss, the Fast 800 Keto is the most restrictive phase regarding carbohydrates. The principles are clearly defined:
- Carb Limit: Dr. Mosley's book suggests keeping daily carbohydrates under 50g. However, the online program's meal plans are often set even lower, targeting 20-30g or less. This more restrictive target allows for the addition of extra non-starchy vegetables without exceeding the carb limit and helps ensure the body enters a state of nutritional ketosis more consistently.
- The 'Rule of 50': This simple rule, detailed in The Fast 800 Keto, guides participants to keep carbohydrates below 50g and protein above 50g each day. This macro balance is designed to facilitate weight loss while preserving muscle mass.
- The Goal: The primary aim of this very low-carb phase is to 'flip the metabolic switch,' transitioning the body from burning glucose for fuel to burning fat.
The Very Fast 800: A Moderately Low-Carb Phase
The Very Fast 800 is another rapid weight loss approach, but it is moderately low in carbs rather than very low like the Keto version.
- Daily Calories: This phase involves consuming 800 calories per day for up to 12 weeks.
- Carb Intake: Carbohydrate intake is typically 50g or less per day, which is higher than the average for the Fast 800 Keto meal plans but still considered low-carb.
- Dietary Style: This approach still follows the healthy, Mediterranean-style eating pattern with an emphasis on whole foods.
The New 5:2 and The Way of Life: Long-Term Maintenance
Once the rapid weight loss phase is complete, individuals transition to a more sustainable eating pattern. The New 5:2 involves intermittent fasting with two 'fasting days' per week, where the 800-calorie limit applies. On the other five days, calorie counting is not necessary, but a moderately low-carb, Mediterranean-style diet is encouraged. The Way of Life is the long-term maintenance phase, focusing on balanced, Mediterranean-style eating without calorie counting. In both of these approaches, carb intake is less restrictive than the initial rapid weight loss phases but still prioritizes complex carbs and fiber over refined sugars and starches.
Good Carbs vs. Bad Carbs on The Fast 800
On The Fast 800, the focus is on swapping simple, fast-absorbing carbohydrates for complex, fibrous ones. This helps stabilize blood sugar and keep you feeling fuller for longer. Here is a breakdown of the carbohydrate choices emphasized on the program:
- Minimize: Sugary treats, sweetened drinks, white bread, white pasta, and breakfast cereals laden with sugar.
- Avoid: Overly processed starchy foods and excessive amounts of tropical fruits high in sugar.
- Prioritize: Non-starchy vegetables (e.g., kale, spinach, broccoli), legumes (e.g., chickpeas, lentils), and some whole grains in the maintenance phases (e.g., oats, wild rice).
Fast 800 Carb Levels: A Comparison
To highlight the differences, the table below compares the typical carbohydrate targets and dietary style of each Fast 800 approach. This is an overview and specific macronutrient ratios can vary based on individual meal plans and ingredients.
| Approach | Carb Target (Approx.) | Calorie Target | Typical Duration | Dietary Style |
|---|---|---|---|---|
| Fast 800 Keto | Less than 50g (often 20-30g) | 800-1000 calories | Up to 12 weeks | Very Low-Carb, High Protein Mediterranean |
| Very Fast 800 | 50g or less | 800 calories | Up to 12 weeks | Moderately Low-Carb Mediterranean |
| New 5:2 (Fast Days) | Low-Carb Focus | 800 calories | Ongoing | Low-Carb, Mediterranean Style |
| New 5:2 (Non-Fast Days) | Moderately Low-Carb Focus | No Calorie Counting | Ongoing | Moderately Low-Carb, Mediterranean Style |
| The Way of Life | Moderately Low-Carb Focus | No Calorie Counting | Indefinite | Moderately Low-Carb, Mediterranean Style |
Making The Fast 800 Sustainable Long-Term
The Fast 800 is not meant to be a restrictive diet forever. The phased approach is designed to help you transition from a period of rapid weight loss to a sustainable long-term eating plan. Protein, fiber, and healthy fats are prioritized because they are highly satiating and help manage cravings, making adherence easier. Making smart carb swaps, like using cauliflower rice instead of white rice, significantly reduces carbohydrate intake while increasing fiber and nutrients. For long-term success, the program emphasizes re-educating yourself on how to eat and incorporating a healthy eating style for life. For more information, you can visit the official website: The Fast 800 Online Programme
Conclusion
In summary, the number of grams of carbs on The Fast 800 is not a single, fixed number. It varies depending on which phase of the program you follow. The Fast 800 Keto requires a very low carbohydrate intake, typically around 20-30 grams, to induce ketosis. The Very Fast 800 allows for a moderately low-carb intake of 50g or less. The long-term phases, like The New 5:2 and The Way of Life, continue to emphasize a low to moderately low-carb, Mediterranean-style diet, focusing on nutrient-dense foods over processed, high-sugar options. By following the specific guidelines for your chosen phase, you can optimize the diet for weight loss and improved metabolic health.
