Understanding the Core Principles
The Fast 800 approach, popularized by the late Dr. Michael Mosley, is more than just counting calories; it is a nutritional strategy based on an evidence-based, moderately low-carb, Mediterranean-style diet. This eating pattern is rich in fresh vegetables, lean protein, healthy fats, and high-fiber foods, all intended to keep you feeling full and nourished, even with a reduced calorie intake.
The Role of a Mediterranean Diet
The Mediterranean diet is central to the Fast 800 and is linked to numerous health benefits, including reduced risk of heart disease, improved blood sugar control, and sustained weight loss. It is naturally low in sugar and refined carbohydrates, which helps to reduce insulin resistance and target visceral fat, a key goal of the diet.
Core Food Groups for Fast 800
Lean Protein
Protein is vital for satiety and maintaining muscle mass during weight loss. It also has a high thermic effect, meaning your body burns more calories digesting it. Lean protein sources include:
- Poultry: Chicken and turkey breast
- Fish: Oily fish like salmon, mackerel, and sardines, which also provide omega-3 fatty acids
- Eggs: A versatile and complete protein source
- Legumes: Lentils, chickpeas, and beans, particularly when transitioning to the Way of Life approach
- Full-fat dairy: Greek yogurt and cheese can provide protein and healthy fats
Healthy Fats
Healthy fats are crucial for feeling full and for overall health. They are a staple of the Mediterranean diet. Good sources include:
- Olive Oil: Extra virgin olive oil is an excellent source for cooking and dressings
- Avocado: Rich in monounsaturated fats and fiber
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are great in moderation
Vibrant Vegetables
Load up on non-starchy vegetables. They are low in calories but high in fiber, vitamins, and minerals. Aim to fill at least half your plate with vegetables at each meal.
- Leafy Greens: Spinach, kale, rocket
- Cruciferous Veggies: Broccoli, cauliflower, Brussels sprouts
- Other options: Peppers, mushrooms, courgette, and tomatoes
Limited Carbohydrates
While not a strict keto diet, the Fast 800 emphasizes moderately low-carb intake, especially during the more intensive phases. Focus on complex carbohydrates in smaller portions.
- Whole Grains: Small amounts of oats or quinoa
- Low-GI Fruits: Berries are a great option for a touch of sweetness
Beverage Choices
Staying hydrated is essential. Water is the primary choice, but other options are available:
- Water: Plain or infused with lemon or cucumber
- Herbal Tea: All herbal and fruit teas are zero-calorie and acceptable
- Coffee: Black coffee is fine, but be mindful of adding milk or sweeteners, especially if using the rapid weight loss phase
- Low-Calorie Electrolyte Drinks: Useful during fasting periods to prevent fatigue and headaches
Comparison of Fast 800 Approaches
| Feature | The Very Fast 800 (Rapid Weight Loss) | The New 5:2 (Intermittent Fasting) | The Way of Life (Maintenance) |
|---|---|---|---|
| Calorie Target | ~800 calories daily | 800 calories on 2 'fast' days | Normal, healthy calorie intake |
| Duration | Up to 12 weeks, or until a healthy BMI is reached | Ongoing as part of a lifestyle change | Ongoing, focusing on balance |
| Food Focus | Strict adherence to low-carb, Med-style whole foods | Med-style whole foods, with flexibility on non-fasting days | Med-style eating with balanced, healthy choices |
| Intensity | High, for rapid results | Moderate, for steady weight loss | Sustainable, for long-term health |
| Best For | Kick-starting significant weight loss or managing blood sugars | Gradual weight loss and sustainable habits | Maintaining a healthy weight and lifestyle |
A Sample Meal Plan
To give you an idea of how to structure your 800-calorie days, here's an example:
Breakfast
- Greek Yogurt with Berries and Seeds: A small portion of full-fat Greek yogurt with a handful of berries and a sprinkle of chia seeds for protein, fiber, and healthy fats.
Lunch
- Large Chicken Salad: A salad base of leafy greens, bell peppers, and cucumber, topped with a generous portion of grilled chicken breast and a simple olive oil and lemon juice dressing.
Dinner
- Thai Baked Fish with Broccoli: A baked white fish fillet with herbs, served alongside lightly steamed broccoli seasoned with a squeeze of lime.
Conclusion
For those wondering what foods can you eat on Fast 800, the answer is a diet rich in whole, unprocessed, low-carb, and Mediterranean-style foods. By focusing on lean protein, healthy fats, and plenty of nutrient-dense vegetables, you can create delicious and satisfying meals within the 800-calorie limit. It's a strategy designed not just for rapid weight loss but for long-term health, building habits that can be sustained through the more flexible 5:2 or Way of Life approaches. While the rapid phase requires commitment, it lays the groundwork for a healthier, more balanced relationship with food.
For more information on the principles and recipes, you can visit the official Fast 800 website.
Important Considerations
It's crucial to consult with a healthcare professional before starting any very low-calorie diet, especially if you have underlying health conditions like type 2 diabetes or take medication. The Fast 800 is not suitable for everyone, particularly pregnant or breastfeeding women, or those with a history of eating disorders.
