Understanding What do you eat on a fast 800 diet?

The Fast 800 diet, rooted in evidence-based research, combines intermittent fasting with a Mediterranean-style eating pattern to improve metabolic health and drive weight loss. Understanding what do you eat on a fast 800 diet? is key, as the focus is on nutrient-dense, whole foods, rather than just calorie restriction.

Quick Summary

The Fast 800 diet emphasizes a Mediterranean-style eating pattern, focusing on nutrient-dense foods like lean protein, healthy fats, and a variety of vegetables. Depending on the phase, you'll consume meals within an 800-calorie limit on fasting days, minimizing processed starchy carbs and sugar.

Key Points

• Mediterranean-Style Eating: The Fast 800 diet is based on the Mediterranean diet, focusing on whole, fresh, and unprocessed foods like vegetables, healthy fats, and protein.

• Prioritize High-Quality Protein: To maintain satiety and muscle mass, eat plenty of protein from sources like eggs, fish, chicken, and legumes.

• Load Up on Non-Starchy Vegetables: Fill your plate with low-calorie, nutrient-dense vegetables like leafy greens, broccoli, and peppers, which are unrestricted in volume.

• Choose Healthy Fats Wisely: Incorporate healthy fats from nuts, seeds, olive oil, and avocado to stay full and benefit from their anti-inflammatory properties.

• Minimize Processed Carbs and Sugar: Avoid refined carbohydrates like white bread and pasta, and cut down on sugar, opting for low-sugar fruits and dark chocolate for cravings.

• Follow Different Phases: The diet typically starts with an intensive 800-calorie phase for rapid weight loss, transitions to a 5:2 intermittent fasting approach, and ends with a sustainable maintenance phase.

The Mediterranean Foundation of the Fast 800

At its core, the Fast 800 diet is built on the principles of the Mediterranean diet, renowned for its positive impact on long-term health, including reducing the risk of heart disease and type 2 diabetes. This means filling your plate with fresh, unprocessed, and fibre-rich foods.

Core Food Groups

• High-Quality Protein: Essential for satiety and muscle maintenance, protein sources are a cornerstone of the Fast 800. Examples include eggs, chicken, turkey, fish (especially oily fish like salmon and mackerel), prawns, tofu, lentils, and beans. Aim for around 60g of protein daily, especially during the intensive phase.
• Healthy Fats: Healthy fats from sources like extra virgin olive oil, nuts, seeds, and avocado are crucial for feeling full and satisfied. These fats are also known to have anti-inflammatory benefits and support heart health.
• Non-Starchy Vegetables: These are a fantastic way to add bulk, nutrients, and flavour to your meals without adding significant calories. You can eat them in generous quantities. Think leafy greens, broccoli, cauliflower, cucumber, peppers, mushrooms, and zucchini.
• Low-Sugar Fruits: Berries (like blueberries, strawberries, and blackberries), apples, and pears are recommended in moderation for their antioxidant content and lower sugar levels compared to more tropical fruits.
• Dairy: Full-fat dairy, such as Greek yogurt and cheese, is allowed and encouraged in moderation. Research suggests full-fat dairy can be more satiating and is linked to lower metabolic syndrome risk than low-fat alternatives. Choose plain, unsweetened varieties.
• Whole Grains and Legumes: While processed starches are minimized, moderate amounts of high-fibre whole grains (e.g., quinoa, bulgur) and legumes (e.g., lentils, chickpeas, edamame beans) are included, particularly in the less restrictive phases.

Foods to Minimize or Avoid

To maximize the diet's effectiveness, certain foods should be strictly limited or avoided entirely:

• Sugar and Sugary Items: This includes sugary drinks, sweets, cakes, and desserts. For a sweet craving, stick to low-sugar fruits or a small amount of dark chocolate.
• Processed Starchy Carbs: White bread, white pasta, and white rice are quickly broken down into sugar, causing blood sugar spikes. Replace these with lower-carb or whole-grain alternatives.
• Low-Fat Products: Contrary to old dietary advice, full-fat versions are often more satiating and less processed than their low-fat counterparts, which often contain added sugars.
• Sweet Tropical Fruits: Fruits like mango and pineapple are higher in sugar and should be limited.
• Processed Meats: Items like bacon and salami should be consumed sparingly.

Fast 800 Meal Ideas

A typical day on the intensive 800-calorie phase might include two or three meals:

• Breakfast: Scrambled eggs with spinach and mushrooms, or full-fat Greek yogurt with a handful of berries and flaked almonds.
• Lunch: A large mixed salad with grilled chicken or tinned tuna, avocado, cucumber, and a simple olive oil and lemon dressing.
• Dinner: Baked salmon with roasted broccoli and asparagus, or a vegetarian chili made with mixed beans and tomatoes, topped with Greek yogurt.

The Fast 800 Approaches: Food Comparison

Food Category	The Intensive 'Very Fast 800' (800 calories/day)	The New 5:2 (800 calories/fast days)
Protein	Lean proteins like eggs, fish, chicken, tofu, and legumes are prioritized for satiety.	Lean proteins are also central on fast days; normal intake on non-fast days.
Carbohydrates	Kept low-to-moderate; primarily from non-starchy vegetables.	Very low on fast days; sensible portions of moderate, healthy carbs (e.g., quinoa, brown rice) on non-fast days.
Fats	Healthy fats from olive oil, nuts, seeds, and avocado are essential for fullness.	Focus on healthy fats on all days; helps with satiety on fast days.
Vegetables	Large quantities of non-starchy vegetables to bulk up meals.	Plentiful on all days, especially non-starchy varieties on fast days.
Fruit	Limited to low-sugar fruits like berries and small portions of apples/pears.	Low-sugar fruits on fast days; moderate intake of other fruits on non-fast days.
Dairy	Full-fat dairy in moderation, such as Greek yogurt and cheese.	Full-fat dairy is incorporated in moderation on all days.

Conclusion: A Sustainable Path

Whether you start with the intensive 800-calorie phase or the more gradual 5:2 approach, the Fast 800 diet encourages a shift towards a healthier, Mediterranean-style eating pattern. By focusing on nutrient-dense proteins, healthy fats, and an abundance of vegetables, you can manage your calorie intake effectively without compromising on flavor or satiety. Crucially, the diet is designed to be a lifestyle change, transitioning from a rapid weight loss phase to a sustainable, long-term eating plan for improved metabolic health and weight maintenance. It is always important to consult a healthcare professional before beginning any new diet, especially if you have underlying health conditions.

For more detailed guidance and recipes, the official website provides a wealth of information tailored to each phase of the program.

A Sample Fast 800 Meal Plan

• Day 1: Focus on Protein & Veggies
  • Breakfast: Scrambled eggs with spinach and mushrooms (approx. 150 kcal).
  • Lunch: Grilled chicken breast salad with mixed greens, cucumber, and a light olive oil dressing (approx. 300 kcal).
  • Dinner: Baked salmon with steamed broccoli (approx. 350 kcal).
• Day 2: Focus on Healthy Fats & Fibre
  • Breakfast: Full-fat Greek yogurt with a handful of berries (approx. 200 kcal).
  • Lunch: Tuna salad with avocado and cherry tomatoes (approx. 350 kcal).
  • Dinner: Stir-fried tofu with mixed vegetables in sesame oil (approx. 250 kcal).
• Day 3: Incorporate Nuts & Seeds
  • Breakfast: Chia seed pudding with unsweetened almond milk and berries (approx. 250 kcal).
  • Lunch: Lentil soup with a side of mixed greens (approx. 350 kcal).
  • Dinner: Roasted eggplant and chickpeas with tahini sauce (approx. 250 kcal).
• Day 4: Emphasize Plant-Based Options
  • Breakfast: Omelette with mushrooms and tomatoes (approx. 150 kcal).
  • Lunch: Baked cod with roasted brussels sprouts (approx. 350 kcal).
  • Dinner: Chicken stir-fry with bell peppers and cauliflower rice (approx. 300 kcal).

This structured approach ensures you get essential nutrients while adhering to the calorie limit, helping you stay full and energized throughout the day.

Frequently Asked Questions

Can I snack on the Fast 800 diet?

Snacking can spike insulin levels and should generally be avoided, especially on fasting days. If necessary, choose a healthy option like non-starchy vegetables, a few berries, or a sliver of cheese.

Are meal replacement shakes allowed?

Yes, some versions of the Fast 800 plan, such as those from the official program, include optional meal replacement shakes. However, the emphasis is always on consuming whole foods whenever possible.

What can I drink while on the diet?

Stay well-hydrated by drinking plenty of water, herbal teas, and black coffee. Avoid sugary drinks and excessive alcohol.

Is the Fast 800 diet suitable for vegetarians?

Yes, the diet is adaptable for vegetarians and can include plant-based proteins like eggs, tofu, lentils, beans, nuts, and seeds. Meal plans for vegetarian versions are also available.

How long can I follow the intensive 800-calorie phase?

The intensive 800-calorie phase is typically recommended for a maximum of 12 weeks or until a healthy BMI is reached. It should always be undertaken with proper medical guidance due to its restrictive nature.

Are nuts permitted, and if so, what kind?

Yes, nuts are a great source of protein, fibre, and healthy fats on the Fast 800 diet. Almonds, cashews, pistachios, and walnuts are good choices. Avoid salted or sweetened versions.

Can I have dairy on the Fast 800 diet?

Yes, full-fat dairy like Greek yogurt and cheese is permitted in moderation. Full-fat options are more satiating and generally less processed than their low-fat counterparts.