Is The Fast 800 Diet Anti-inflammatory?

December 1, 2025 •

4 min read

Research has linked chronic inflammation to a host of serious health conditions, including heart disease, type 2 diabetes, and autoimmune disorders. The Fast 800 diet, which combines intermittent fasting with a Mediterranean-style eating pattern, is often touted for its anti-inflammatory effects. This article explores the scientific basis behind these claims and how the diet works to reduce inflammation in the body.

Quick Summary

This article examines the anti-inflammatory properties of The Fast 800 diet, explaining how its core principles—intermittent fasting and Mediterranean eating—combat chronic inflammation, oxidative stress, and poor gut health to lower disease risk.

Key Points

Proven Anti-inflammatory Mechanisms: The Fast 800 leverages two powerful strategies—intermittent fasting and a Mediterranean diet—both scientifically recognized for their anti-inflammatory effects.
Reduces Inflammatory Cells: Fasting periods, integral to the diet, have been shown to reduce the number of pro-inflammatory monocytes in the bloodstream, effectively lowering inflammation at a cellular level.
Rich in Anti-inflammatory Nutrients: The diet emphasizes foods rich in antioxidants, omega-3 fatty acids, and polyphenols, such as leafy greens, oily fish, and olive oil, which actively combat oxidative stress.
Improves Gut Health: A cornerstone of the diet, a fiber-rich, whole-foods approach promotes a healthy gut microbiome, directly linked to a reduction in systemic inflammation.
Fights Visceral Fat: The rapid weight loss achieved during the initial phase helps reduce visceral fat, a major source of inflammatory chemicals.
Supports Insulin Sensitivity: By normalizing blood sugar, the diet addresses insulin resistance, a key driver of chronic inflammation in the body.
Offers A Holistic Approach: The diet's combination of fasting and nutritional guidelines provides a comprehensive strategy for managing inflammatory conditions and improving overall metabolic health.

The Core Anti-inflammatory Mechanisms of The Fast 800

The Fast 800 diet, developed by Dr. Michael Mosley, is more than just a weight-loss plan; it is a metabolic reset that incorporates two key strategies with proven anti-inflammatory benefits: intermittent fasting and a Mediterranean-style diet. Chronic inflammation occurs when the body's immune system remains in a constant state of alert, often triggered by factors like poor diet, stress, and excess body fat. By addressing these root causes, the Fast 800 aims to quiet this systemic overreaction.

The Impact of Intermittent Fasting on Inflammation

Intermittent fasting (IF), a key pillar of The Fast 800, has been shown to reduce markers of chronic inflammation. This is achieved through several physiological processes:

Cellular Repair (Autophagy): Fasting triggers autophagy, a cellular "housekeeping" process that removes damaged cells and cellular debris, including components that can trigger inflammation.
Monocyte Reduction: Studies from Mount Sinai researchers have shown that intermittent fasting reduces the number of pro-inflammatory monocytes—a type of white blood cell—in the bloodstream. During fasting periods, these cells enter a "sleep mode" and are less likely to fuel an inflammatory response.
Improved Insulin Sensitivity: Obesity and high blood sugar levels contribute significantly to chronic inflammation. The Fast 800's calorie restriction and fasting periods can improve insulin sensitivity and reduce blood sugar, which in turn lowers inflammatory markers.

The Role of a Mediterranean Diet in Fighting Inflammation

The dietary component of The Fast 800 is a moderately low-carbohydrate, Mediterranean-style eating plan. This approach is naturally rich in anti-inflammatory nutrients and avoids pro-inflammatory foods.

Here is a list of anti-inflammatory foods encouraged on the diet:

Healthy Fats: Extra-virgin olive oil, nuts, and oily fish (like salmon and mackerel) are rich in anti-inflammatory compounds, including oleic acid and omega-3 fatty acids.
Antioxidant-Rich Produce: A wide variety of fruits and vegetables, particularly berries, leafy greens, and cruciferous vegetables like kale and broccoli, are packed with antioxidants and polyphenols that combat oxidative stress and inflammation.
Spices and Herbs: Turmeric, ginger, and garlic contain powerful compounds that have been used for centuries to fight inflammation.
Fiber-Rich Foods: Legumes, seeds, and whole grains promote a healthy gut microbiome, which is strongly linked to reduced systemic inflammation.

Conversely, the diet minimizes or eliminates foods that promote inflammation, such as sugary beverages, refined carbohydrates, and processed meats.

Fast 800 vs. Standard Anti-inflammatory Diet: A Comparison


Feature	The Fast 800 Diet	Standard Anti-inflammatory Diet
Core Philosophy	Combines intermittent fasting with a low-carb, Mediterranean-style diet.	Emphasizes specific anti-inflammatory foods while limiting pro-inflammatory ones.
Mechanism	Reduces inflammation through metabolic changes from fasting (autophagy, lower insulin) and anti-inflammatory foods.	Reduces inflammation primarily through the compounds found in specific anti-inflammatory foods.
Calorie Restriction	Uses a daily 800-calorie intake in the initial phase (Very Fast 800) or on fasting days (5:2).	Does not typically require strict calorie counting.
Fasting Component	Central to the diet, used to induce ketosis and trigger cellular repair mechanisms.	Not typically a core component, though time-restricted eating may be adopted by some followers.
Weight Loss	Aims for rapid initial weight loss, which directly reduces inflammation related to obesity.	Can lead to gradual weight loss, which indirectly lowers inflammation.
Flexibility	Offers different phases (Very Fast, 5:2, Way of Life) to accommodate different goals.	Can be more flexible in daily eating patterns, focusing on food choices rather than timing.

The Role of Gut Health

A healthy gut microbiome is crucial for regulating inflammation. The Mediterranean-style eating of the Fast 800 promotes a diverse and beneficial gut bacteria population through its emphasis on fiber-rich plants, legumes, and fermented foods like kimchi and sauerkraut. Research suggests that diets high in fiber lead to a more diverse microbiome, which is associated with lower inflammatory markers. The intermittent fasting aspect can also positively influence gut health by giving the digestive system a break, allowing for repair and improved microbial balance. This gut-centric approach provides a powerful, two-pronged attack on systemic inflammation.

How Rapid Weight Loss Affects Inflammation

One of the most direct ways The Fast 800 combats inflammation is through its ability to facilitate rapid and significant weight loss, particularly targeting visceral fat. Visceral fat, the fat stored around abdominal organs, is metabolically active and releases inflammatory chemicals. A noticeable reduction in inflammation markers, such as C-reactive protein (CRP), is often seen within a few weeks of beginning a low-calorie, low-carbohydrate diet. Clinical trials and anecdotal evidence from those following the program report improvements in inflammatory conditions like arthritis, asthma, and psoriasis. The combination of losing weight and eating anti-inflammatory foods creates a synergistic effect that can dramatically reduce overall inflammation in the body.

Conclusion: Can The Fast 800 Curb Inflammation?

Based on its two primary mechanisms, the answer is a resounding yes: The Fast 800 diet is anti-inflammatory. By combining the metabolic benefits of intermittent fasting with a whole-foods, low-carb, Mediterranean-style diet, the program actively reduces the triggers for chronic inflammation while promoting natural anti-inflammatory processes within the body. The fasting element induces cellular repair and reduces pro-inflammatory cells, while the dietary guidelines provide the necessary nutrients—like healthy fats, fiber, and antioxidants—to fight inflammation directly. Coupled with the benefits of rapid weight loss, the Fast 800 provides a comprehensive strategy for managing and reducing systemic inflammation and its associated health risks.

Authoritative Source Link

For more research-backed information on the anti-inflammatory effects of the Mediterranean diet, please refer to this review article from the National Institutes of Health.

Frequently Asked Questions

Intermittent fasting in The Fast 800 reduces inflammation by triggering autophagy, a process that cleans up cellular debris. It also reduces the number of pro-inflammatory monocytes in the blood and improves insulin sensitivity, all of which contribute to lower inflammation.

The Mediterranean-style diet used in The Fast 800 is rich in healthy fats, fiber, and antioxidants from foods like olive oil, fish, vegetables, and nuts. These nutrients directly combat oxidative stress and provide compounds that reduce inflammation throughout the body.

Yes, losing weight, particularly visceral fat around the abdomen, is one of the most effective ways to reduce inflammation. Since The Fast 800 often results in significant weight loss, it directly lowers the amount of inflammatory chemicals released by fat cells.

While it is important to consult a healthcare provider, the anti-inflammatory effects of the Fast 800 can be beneficial for conditions like arthritis. Testimonials from users have reported a reduction in pain and inflammation related to rheumatoid arthritis while on the program.

While weight loss can be rapid, the anti-inflammatory effects can be seen over a longer period. Some individuals report reduced symptoms within weeks, but long-term benefits like lower inflammatory markers and lasting relief typically take months of consistent adherence.

Yes, The Fast 800 supports gut health through its emphasis on fiber-rich and fermented foods. A healthier, more diverse gut microbiome is linked to reduced systemic inflammation, and the diet provides the ideal environment for beneficial bacteria to flourish.

To maximize anti-inflammatory benefits, you should limit or avoid pro-inflammatory foods such as added sugars, refined carbohydrates, processed meats, and trans fats, which are generally excluded from the Mediterranean-style Fast 800 diet.