Understanding the Fast 800 Approach
The Fast 800 diet, developed by Dr. Michael Mosley, is a flexible program designed for weight loss and improved metabolic health. It combines intermittent fasting with a moderately low-carb, Mediterranean-style eating pattern. The program includes three phases and also emphasizes exercise, mindfulness, and community support.
The Three Phases of the Fast 800
The Fast 800 diet has three phases with different rules for weight loss and maintenance.
The Very Fast 800
This is a short-term, intensive phase for rapid weight loss or improving blood sugar. It involves consuming 800 calories daily for up to 12 weeks, or until a healthy BMI is reached. Medical supervision is recommended during this phase. The goal is to encourage the body to burn fat.
The New 5:2
A more gradual intermittent fasting approach, the New 5:2 involves eating 800 calories on two non-consecutive days each week. On the other five days, you follow a Mediterranean-style diet without strict calorie counting. This phase is for slower, steady weight loss and long-term eating habits.
The Way of Life
This is the final phase for maintaining weight loss and health long-term. There is no strict calorie counting, focusing instead on sensible portions of the Mediterranean-style food principles from earlier phases. The objective is to maintain weight loss and metabolic health for life.
Core Principles for All Phases
Across all phases, the Fast 800 follows several key principles:
- Nutrient-Dense Foods: The diet prioritizes whole foods like vegetables, lean protein, and healthy fats to promote fullness and provide essential nutrients.
- Moderate Carbohydrates: Limiting refined carbs and sugar helps stabilize blood sugar and support fat burning.
- Hydration: Drinking plenty of water is vital, especially while fasting, to help with detoxification, prevent headaches, and manage hunger.
- Physical Activity: Regular exercise is encouraged to support metabolic health and weight loss.
- Mindfulness: The program includes mindfulness and education to help build healthy habits and improve well-being.
What to Eat and Avoid
The Fast 800 emphasizes a Mediterranean-style diet.
Foods to Enjoy
- Protein: Oily fish, chicken, turkey, eggs, tofu, and legumes.
- Healthy Fats: Olive oil, avocado, nuts, and seeds.
- Vegetables: Abundant non-starchy vegetables.
- Dairy: Full-fat yogurt and cheese in moderation.
- Fibre: Whole grains like oats and quinoa on non-fasting days or in moderation.
Foods to Limit or Avoid
- Sugar: Minimize added sugars and sweets.
- Refined Carbs: Limit white bread, pasta, and rice.
- Low-Fat Products: Choose full-fat dairy for better satiety.
- Snacks: Avoid snacking to prevent insulin spikes and allow the body a break from digestion. A small amount of nuts or berries might be an option if needed.
Phase Comparison: Very Fast 800 vs. New 5:2
Here is a comparison of the two main weight loss phases:
| Feature | The Very Fast 800 | The New 5:2 |
|---|---|---|
| Primary Goal | Rapid weight loss, metabolic reset | Gradual weight loss, sustainable lifestyle |
| Daily Calorie Target | 800 calories, every day | 800 calories, twice a week |
| Fasting Frequency | Continuous, daily calorie restriction | Two non-consecutive days of fasting |
| Diet Style | Mediterranean-style, moderately low-carb | Mediterranean-style, low-carb on fast days |
| Intensity | High | Low to moderate |
| Recommended Duration | Max 12 weeks, under medical advice | Can be followed long-term |
| Suitable For | Those with significant weight to lose, Type 2 diabetes | Those aiming for steady loss or maintenance |
Conclusion
The Fast 800 diet is a flexible program for weight loss and metabolic health using different phases and a Mediterranean-style diet. The intensive Very Fast 800 phase offers rapid results but is short-term and may require medical supervision. The New 5:2 or Way of Life phases provide sustainable, long-term options. Key principles include focusing on whole foods, staying hydrated, and exercising. Consult a healthcare professional before starting any restrictive diet to ensure it suits your health needs. You can find more information on The Fast 800 official website.
