The Fast 800 diet, popularized by Dr. Michael Mosley, is a flexible approach to weight management and metabolic health that incorporates intermittent fasting and periods of calorie restriction. The core principles are based on an 800-calorie daily allowance during intensive phases or two days per week, depending on the plan chosen. The quality of calories is paramount, with a strong focus on a Mediterranean-style, low-carb eating pattern. This guide breaks down the types of food to prioritize, what to limit, and how to structure your meals.
The Principles of Eating on The Fast 800
The Fast 800 diet is not just about counting calories; it is about choosing the right foods that provide maximum satiety and nutritional value. The emphasis is on protein, healthy fats, and fiber-rich non-starchy vegetables to keep you feeling full and to stabilize blood sugar levels. This approach helps minimize cravings and supports sustained energy throughout the day. By building your meals around these food groups, you can ensure your 800-calorie limit is both satisfying and nutrient-dense.
What to Eat on The Fast 800: A Comprehensive Guide
Proteins
Protein is a cornerstone of the Fast 800 diet, helping to build and maintain muscle mass while increasing satiety. Aim for 60g or more per day from high-quality sources.
- Eggs: A versatile and complete protein source, perfect for breakfast, boiled or scrambled.
- Fish: Oily fish like salmon, mackerel, and tuna provide high-quality protein and beneficial omega-3 fatty acids.
- Lean Meats: Chicken breast, turkey, and pork are excellent options. Avoid processed varieties like salami and bacon.
- Legumes: Lentils, chickpeas, and beans are fantastic plant-based protein and fiber sources.
- Tofu: A great option for vegetarians and vegans, easily incorporated into stir-fries or salads.
Healthy Fats
Healthy fats are essential for satiety and overall metabolic health. They provide sustained energy and help manage hunger.
- Extra Virgin Olive Oil: Use as a dressing for salads or for cooking.
- Avocado: Provides monounsaturated fats and fiber, keeping you full.
- Nuts and Seeds: A small handful of unsalted nuts provides protein, fiber, and healthy fats. Chia seeds are a great source of omega-3s.
- Oily Fish: As mentioned above, a key source of omega-3s.
Vegetables
Non-starchy vegetables can be eaten in large quantities to bulk up meals without significantly increasing calories. They are packed with fiber, vitamins, and minerals.
- Leafy Greens: Spinach, kale, rocket, and mixed salad greens.
- Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts.
- Other Vegetables: Zucchini, peppers, mushrooms, and aubergine/eggplant.
Dairy and Legumes
- Full-Fat Dairy: Greek yogurt and cheese can be enjoyed in moderation. Full-fat options tend to be more satiating than low-fat versions.
- Berries: A low-sugar fruit option that pairs well with Greek yogurt.
Foods to Limit or Avoid
To maximize the diet's effectiveness, certain foods should be minimized or cut out completely.
- Sugar and Sugary Treats: Avoid processed desserts, sugary drinks, and candies. Opt for berries or a small piece of dark chocolate instead.
- Processed Starchy Carbs: White bread, pasta, potatoes, and rice should be limited. Choose whole grains like quinoa and brown rice in smaller portions if needed.
- Low-Fat Products: These often contain added sugar and are less satiating than their full-fat counterparts.
- Sweet Fruits: Limit tropical fruits like mango and pineapple due to their higher sugar content.
- Breakfast Cereals: Many are high in sugar. Rolled oats are a better, higher-fiber choice.
Comparison: Fasting Days vs. Non-Fasting Days
The Fast 800 offers flexibility with different phases. The table below outlines the general differences between eating on an 800-calorie fasting day versus a non-fasting day in the 5:2 approach.
| Feature | 800-Calorie Fasting Day | Non-Fasting Day (5:2 Approach) |
|---|---|---|
| Calorie Intake | Strictly 800 calories per day. | No strict calorie limit, but focus on a low-carb Mediterranean pattern. |
| Carbohydrates | Minimal, focusing on non-starchy vegetables. | Still low-carb, but with slightly more allowance for whole grains. |
| Protein & Fats | Must prioritize to ensure satiety within the 800-calorie limit. | Continue to focus on high-quality protein and healthy fats for satisfaction. |
| Processed Foods | Completely avoided to maximize nutrient density. | Should still be avoided or kept to an absolute minimum. |
| Meal Structure | Typically two meals (breakfast and dinner or lunch and dinner) to support time-restricted eating. | Three main meals, eaten until satiated, following Mediterranean principles. |
Sample Fast 800 Meal Ideas
Sample Day 1
- Breakfast: Scrambled eggs (2) with spinach and mushrooms cooked in a teaspoon of olive oil (approx. 200 kcal).
- Dinner: Baked salmon (100g) with a large portion of steamed broccoli and asparagus (approx. 350 kcal).
- Snack (if needed): 120g full-fat Greek yogurt with a handful of berries (approx. 250 kcal).
Sample Day 2
- Breakfast: Full-fat Greek yogurt (120g) with a handful of mixed berries and 5g chopped almonds (approx. 250 kcal).
- Lunch: Lentil soup (1 cup) with a side salad of mixed greens, cucumber, and a lemon-and-olive-oil dressing (approx. 350 kcal).
- Dinner: Chicken zoodle stir-fry with mixed vegetables (approx. 200 kcal).
Transitioning Off the Intensive Phase
The Fast 800 is not meant to be a permanent lifestyle in its intensive phase. After a successful weight loss period, participants should transition to a maintenance phase, often continuing with the Mediterranean-style diet but without strict calorie counting. This phase focuses on sustainable eating habits and moderate portion sizes. By focusing on whole, unprocessed foods, you can maintain your results long-term.
Conclusion: Eating Smart on The Fast 800
Ultimately, eating on the Fast 800 diet involves a strategic focus on nutrient-dense foods that provide sustained energy and satisfaction within a calorie-restricted framework. By prioritizing lean proteins, healthy fats, and a wide variety of non-starchy vegetables, you can successfully navigate the diet's different phases. Remember to avoid sugary and highly processed foods, listen to your body, and consult a healthcare professional before beginning, especially if you have underlying health conditions. For further meal planning resources and support, consider visiting the official Fast 800 website [thefast800.com/our-food/].
