What Is The Michael 800 Calorie Diet?
The Michael 800 calorie diet, better known as 'The Fast 800', is a dietary program developed by the late Dr. Michael Mosley. It is designed to promote rapid weight loss and improve metabolic health, particularly for individuals with pre-diabetes or type 2 diabetes. The diet is not a long-term, strict 800-calorie regime but rather a multi-phase approach that transitions from a rapid weight-loss stage to a more sustainable eating pattern. The core of the plan emphasizes a Mediterranean-style diet, rich in nutrient-dense, moderately low-carbohydrate whole foods.
The Three Main Phases of The Fast 800
The Fast 800 is structured to adapt to different lifestyles and goals, with three distinct approaches. This flexibility is a key aspect of its design, offering a pathway from aggressive weight loss to long-term health management.
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The Very Fast 800: This is the most intensive phase, involving a daily intake of around 800 calories for up to 12 weeks. It is recommended for those who have significant weight to lose and need a powerful kick-start. During this period, meals consist of moderately low-carb, Mediterranean-style recipes, with the option of meal replacement shakes. This phase is designed to induce a metabolic shift and is typically performed under medical supervision due to its restrictive nature.
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The New 5:2: Following the initial rapid weight loss, individuals can transition to this intermittent fasting method. It involves restricting calories to 800 on just two 'fasting' days per week, while eating a healthy, sensible diet for the remaining five days. This approach offers a more gradual but sustainable path for continued weight loss and metabolic improvement.
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The Way of Life: This is the maintenance phase, designed for long-term health and weight management once a target weight is achieved. It emphasizes eating a moderately low-carb, Mediterranean-style diet every day without strict calorie counting. This phase is about incorporating healthy eating principles into a permanent lifestyle.
What to Eat and Avoid on the Diet
Regardless of the phase, the Michael 800 calorie diet is based on the principles of a Mediterranean-style eating pattern. This means focusing on fresh, whole foods and minimizing highly processed items. Here is a breakdown of what the diet includes:
- Lean Proteins: Fish, chicken, eggs, and plant-based protein sources like tofu and legumes are central to the diet.
- Vegetables: A wide variety of fiber-rich, non-starchy vegetables like leafy greens, broccoli, and peppers are encouraged.
- Healthy Fats: Sources such as olive oil, avocado, nuts, and seeds provide essential nutrients and help with satiety.
- Whole Grains and Legumes: These are included in moderation, especially in the later phases of the diet.
- Limited Dairy: Full-fat dairy is part of the Mediterranean approach, but portion control is important.
Foods to strictly avoid or limit include:
- Refined Carbohydrates and Sugars: Items like white bread, pasta, sugary snacks, and sweetened beverages are to be excluded, as they can cause blood sugar spikes.
- Processed Foods: Many pre-packaged snacks and processed meals are high in calories and low in nutrients, contrary to the diet's focus.
The Risks and Benefits of the Michael 800 Calorie Diet
Before embarking on a very low-calorie diet, it is crucial to understand both the potential advantages and the serious health risks involved. Medical supervision is strongly advised for the intensive 800-calorie phase.
| Aspect | Potential Benefits | Potential Risks |
|---|---|---|
| Weight Loss | Rapid and significant initial weight loss, especially for those with obesity or type 2 diabetes. | High risk of weight regain after the initial intensive phase if sustainable habits are not adopted. |
| Metabolic Health | Can improve insulin sensitivity and help reverse or manage type 2 diabetes. | May cause blood sugar levels to drop too low (hypoglycemia) in individuals on diabetes medication. |
| Satiety and Hunger | Some followers report reduced hunger and cravings, especially when following the higher-fat, low-carb approach. | Feelings of hunger and fatigue are common, especially in the initial phases, which can make adherence difficult. |
| Nutrient Intake | Promotes a nutrient-dense, whole-foods-based diet when done correctly. | Very low calorie intake makes it difficult to meet all nutritional needs, risking deficiencies in vitamins, minerals, and fiber. |
| Sustainability | The program's phased approach is designed to guide users towards a lasting healthy lifestyle. | Crash dieting is hard to sustain long-term and can lead to a negative relationship with food or binge eating tendencies. |
Potential Side Effects and Safety Precautions
While some side effects like fatigue, constipation, or nausea are often temporary, others can be more serious. Rapid weight loss is a known risk factor for developing gallstones. The long-term effects of very low-calorie diets on metabolism are not fully understood, and they can potentially slow down your metabolic rate.
Crucially, not everyone is a suitable candidate for this diet. The Fast 800 website itself advises against it for individuals who are underweight, pregnant or breastfeeding, children, or those with a history of eating disorders. Anyone with a pre-existing medical condition, such as diabetes or heart disease, should consult a healthcare professional before starting.
Long-Term Sustainability and Conclusion
The success of the Michael 800 calorie diet hinges on its phased approach and the ultimate transition to a sustainable Mediterranean eating pattern. While the initial rapid weight loss can be motivating, it is not the long-term solution. The diet’s creators, including the late Dr. Mosley, emphasize that it is not a fad but a structured plan to initiate long-term behavioral change.
The most effective part of the program may be its focus on whole foods and a balanced dietary pattern that can be sustained indefinitely. For many, a gradual calorie deficit through balanced nutrition and increased activity is a safer, more manageable, and more sustainable route to long-term health. The intensive 800-calorie phase should always be viewed as a short-term, medically supervised intervention rather than a permanent state of restriction.
Ultimately, the choice of diet depends on individual health goals, medical status, and adherence factors. For those considering this path, education, proper medical guidance, and a commitment to sustained lifestyle change are paramount. The Fast 800 program provides resources like personalized meal plans, recipes, and support to aid in this journey. You can find more information on their website, The Fast 800.
A Sample Day on The Very Fast 800
Here is an example meal plan for a day, keeping the total calorie count at approximately 800, emphasizing the low-carb, Mediterranean style.
- Breakfast: Scrambled eggs with spinach and feta (around 250 calories).
- Lunch: Large salad with grilled chicken breast, mixed greens, cucumber, tomatoes, and a light olive oil vinaigrette (around 300 calories).
- Dinner: Baked salmon fillet with steamed asparagus and a lemon wedge (around 250 calories).
The Difference Between The Very Fast 800 and The New 5:2
The fundamental distinction lies in the frequency and duration of the calorie restriction. The Very Fast 800 is a short-term, intensive strategy designed for rapid results, while The New 5:2 is a long-term, cyclical approach focusing on steady weight loss and maintenance. The former requires high commitment for a limited period, and the latter offers more flexibility and is easier to incorporate into a busy weekly schedule.
Combining The Fast 800 with Exercise
For most individuals, light to moderate exercise is possible during the intensive 800-calorie phase, but intense physical activity is generally not recommended due to the limited energy intake. Once transitioned to The New 5:2 or The Way of Life, regular physical activity, including both aerobic and resistance training, is encouraged to complement the dietary changes and promote overall health.
Conclusion: Making An Informed Decision
The Michael 800 calorie diet is a structured program with potential for rapid weight loss and metabolic improvement. However, its intensive phase is a very low-calorie diet (VLCD) that carries significant risks and is not suitable for everyone. Long-term success is reliant on transitioning to the sustainable Mediterranean-based approach rather than remaining on the highly restrictive 800-calorie intake. Prospective dieters should always consult with a doctor or registered dietitian to assess its suitability for their individual health status and to ensure proper medical supervision, especially if they have pre-existing conditions. The diet's emphasis on whole foods and lifestyle change can be beneficial, but the method of implementation must be carefully considered for safety and long-term effectiveness.
Note: Medical advice should always be sought from a qualified healthcare professional before starting any restrictive diet.
