What Do You Eat on the Fast 800 Diet for Effective Weight Loss?

Studies show that a Mediterranean-style, moderately low-carbohydrate diet can significantly improve weight-related health issues. This is the very foundation of the Fast 800 diet, which emphasizes specific nutrient-dense foods to fuel your body, manage appetite, and facilitate weight loss, all while restricting calories to 800 on certain days or phases.

Quick Summary

The Fast 800 diet emphasizes low-carb, Mediterranean-style eating, prioritizing nutrient-dense whole foods like high protein, healthy fats, and fiber-rich vegetables to promote satiety and support weight loss goals.

Key Points

• Embrace the Mediterranean Style: The diet is founded on low-carb, nutrient-dense foods characteristic of the Mediterranean diet, focusing on whole ingredients.

• Prioritize Protein: Lean protein sources like eggs, poultry, fish, and legumes are essential for promoting satiety and preserving muscle mass.

• Don't Fear Healthy Fats: Healthy fats from extra virgin olive oil, avocados, nuts, and seeds are encouraged to keep you full and energized.

• Load Up on Non-Starchy Vegetables: Eat plenty of low-calorie, fiber-rich vegetables like greens, broccoli, and cauliflower to add bulk and nutrients to meals.

• Avoid Refined Carbs and Sugar: Stay away from processed starchy foods, sugary drinks, and sweet fruits to prevent blood sugar spikes and improve metabolic health.

• Stay Hydrated: Drink plenty of water, herbal teas, and black coffee to help manage hunger and support your body while fasting.

Understanding the Principles of Eating on The Fast 800

The Fast 800, created by Dr. Michael Mosley, is more than a simple calorie-counting regimen; it's a nutritionally balanced, Mediterranean-inspired approach to dieting. The plan has different phases, including an intensive 800-calorie-per-day stage and a more flexible 5:2 intermittent fasting stage. The core principle remains consistent: focusing on high-quality, whole foods rather than processed junk, even while limiting calories. This strategy helps shift your body into a state of mild ketosis, which can accelerate fat burning and suppress hunger. By emphasizing a diet rich in protein, healthy fats, and fiber, you can maximize nutrient intake and feel satisfied despite the calorie restriction.

What to Prioritize: The Fast 800 Food List

Lean Proteins

High-quality protein is vital on the Fast 800 because it keeps you feeling full for longer and helps preserve muscle mass during weight loss.

• Oily Fish: Salmon, mackerel, sardines. Rich in protein and healthy fats.
• Poultry: Chicken and turkey breast. Excellent lean protein sources.
• Eggs: Poached, boiled, or scrambled. A staple breakfast that increases satiety.
• Legumes: Lentils, chickpeas, and beans. Great for protein and fiber.
• Tofu: A versatile plant-based protein.

Healthy Fats

Healthy fats are crucial for satiety, energy, and overall metabolic health.

• Extra Virgin Olive Oil: Use for cooking and salad dressings. Contains anti-inflammatory compounds.
• Avocados: A fantastic source of healthy fats that keeps you feeling full.
• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds. Offer protein, fiber, and micronutrients.
• Full-Fat Dairy: Plain Greek yogurt is encouraged, as full-fat products can be more satiating than low-fat alternatives.

Low-Carbohydrate Vegetables

Non-starchy vegetables can be consumed in large quantities without significantly impacting your calorie count, providing essential fiber, vitamins, and minerals.

• Leafy Greens: Spinach, kale, rocket.
• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts.
• Other Veggies: Mushrooms, zucchini, bell peppers, asparagus.

Low-Sugar Fruits

When you need something sweet, focus on fruits with a lower sugar content.

• Berries: Strawberries, blueberries, raspberries.
• Apples and Pears: Enjoy these in moderation.

Foods and Drinks to Avoid

To maximize the benefits of the Fast 800, it is equally important to know what to cut back on or eliminate.

• Sugar and Refined Carbohydrates: This includes sugary drinks, sweets, white bread, white pasta, and pastries, which cause blood sugar spikes.
• Processed Foods: Processed meats, frozen meals, and pre-packaged snacks should be avoided.
• Low-Fat Products: These are often higher in sugar to compensate for flavor and are less satiating. Opt for full-fat options in smaller quantities.
• Sweet Fruits: Minimize or avoid tropical fruits like mango, pineapple, and melon due to their higher sugar content.
• Snacking: Snacking can trigger insulin spikes and increase hunger. The diet is designed around meals to promote longer fasting periods.
• Alcohol: Avoid alcohol as it contains empty calories and can disrupt the diet's benefits.

Example of a Fasting Day Meal Plan

Here is a sample day to illustrate how to combine these food groups to stay within the 800-calorie limit:

• Breakfast (approx. 200 cals): Scrambled eggs with spinach and mushrooms.
• Lunch (approx. 350 cals): Grilled chicken breast served with a large mixed salad of leafy greens, cucumber, cherry tomatoes, and a simple extra virgin olive oil and lemon dressing.
• Dinner (approx. 250 cals): Baked salmon with steamed broccoli and asparagus.

Fast 800 vs. Standard Western Diet: A Comparison

Feature	Fast 800 Diet	Standard Western Diet
Carbohydrates	Moderately low-carb; focuses on high-fiber whole grains (e.g., quinoa, bulgur) in moderation and non-starchy vegetables.	High in refined and starchy carbohydrates like white bread, pasta, and sugary items.
Fats	Emphasizes healthy, high-quality fats like extra virgin olive oil, avocado, nuts, and full-fat dairy.	Often high in unhealthy saturated and trans fats found in processed and fried foods.
Protein	Focuses on high-quality, lean protein from fish, poultry, eggs, and legumes to promote satiety.	Often includes processed meats and may lack sufficient high-quality protein.
Processed Foods	Strictly minimizes or avoids processed foods, added sugars, and sugary drinks.	Frequently includes high amounts of processed foods, snacks, and sweetened beverages.
Calorie Intake	Uses 800-calorie days in different formats (intensive or 5:2) to promote rapid weight loss.	Typically does not have a structured calorie restriction; intake can be high and unbalanced.

Staying Hydrated is Crucial

Proper hydration is essential for managing hunger and supporting your metabolism during the diet. Water should be your primary beverage. Unsweetened herbal teas and black coffee are also excellent options and can help with cravings. Avoiding sugary drinks and excessive caffeine is key to maintaining stable energy levels.

Conclusion

The Fast 800 diet is built on the principles of a low-carb, Mediterranean-style eating pattern, focusing on nutrient-dense foods to achieve rapid weight loss and improve metabolic health. By prioritizing lean proteins, healthy fats, fiber-rich vegetables, and low-sugar fruits, you can control hunger and remain satisfied on days of calorie restriction. While the emphasis is on whole foods, the plan explicitly advises against processed foods, sugary drinks, and refined carbohydrates. As with any significant dietary change, it is highly recommended to consult a healthcare professional before beginning the Fast 800 program. Following the diet's guidelines can set you on a path toward healthier eating and sustained weight management, transitioning from a short-term plan to a long-term lifestyle.

For more information on the Fast 800 approach and recipes, you may visit the official Fast 800 website. The Fast 800

Frequently Asked Questions

What kind of protein should I eat on the Fast 800?

You should focus on high-quality, lean proteins such as oily fish, chicken breast, eggs, legumes like lentils and chickpeas, and tofu.

Can I have snacks on the Fast 800 diet?

No, snacking is generally discouraged on the Fast 800 diet because it can spike insulin levels and increase hunger. The diet focuses on balanced meals to promote longer fasting periods.

Are fruits allowed on the Fast 800?

Yes, some fruits are allowed, but it is best to stick to low-sugar options like berries, apples, and pears. High-sugar, tropical fruits should be avoided.

Can I drink coffee while on the Fast 800?

Yes, you can have black coffee and herbal tea, as they help with hydration and can manage cravings. However, you should avoid adding milk or sugar.

Why should I choose full-fat dairy over low-fat options?

Full-fat dairy, such as plain Greek yogurt, is often more satiating, meaning it helps you feel fuller for longer. Low-fat alternatives are sometimes higher in sugar to compensate for taste.

Are all vegetables acceptable on the Fast 800?

While most vegetables are encouraged, the diet emphasizes non-starchy, low-calorie options like leafy greens, broccoli, and cauliflower. You can eat plenty of these without counting calories.

Should I consult a doctor before starting the Fast 800 diet?

Yes, it is highly recommended to consult a healthcare professional before starting any restrictive diet, especially if you have underlying health conditions.