What Foods to Eat on the Fast 800 Diet for Optimal Results

January 12, 2026 •

5 min read

According to The Fast 800 website, a Mediterranean-style diet, rich in fiber, protein, and healthy fats, is crucial for success on the Fast 800 plan. This eating pattern, combined with intermittent fasting, emphasizes whole, natural ingredients over processed foods and added sugars. So, what foods to eat on Fast 800 for optimal health and weight management?

Quick Summary

The Fast 800 diet emphasizes a Mediterranean-style eating plan focusing on whole, unprocessed foods rich in protein, fiber, and healthy fats. This guide details specific food groups and provides a comprehensive comparison of recommended and restricted items.

Key Points

Embrace a Mediterranean-Style Diet: The Fast 800 focuses on whole foods like lean protein, vegetables, healthy fats, and wholegrains, characteristic of a Mediterranean eating pattern.
Prioritize High-Quality Protein: Include lean meats, fish, eggs, and legumes in your meals to increase satiety and preserve muscle mass during weight loss.
Don't Fear Healthy Fats: Use extra virgin olive oil, avocados, nuts, and seeds to help you feel full, stabilize blood sugar, and aid in vitamin absorption.
Fill Up on Non-Starchy Vegetables: Enjoy a variety of colorful, non-starchy vegetables freely, as they provide bulk, fiber, and nutrients for minimal calories.
Choose Low-Sugar Fruits: Opt for berries, apples, and pears as your fruit choices due to their lower sugar content compared to tropical fruits.
Avoid Added Sugars and Refined Carbs: Minimize or eliminate sugary drinks, desserts, and processed starchy foods like white bread and pasta, which can disrupt blood sugar levels.
Stay Hydrated: Drink plenty of water and herbal tea throughout the day, especially on fasting days, to help manage hunger.
Opt for Full-Fat Dairy: Choose full-fat dairy products like Greek yogurt, which are more satisfying and often contain less sugar than their low-fat counterparts.

The Fast 800 diet, popularized by Dr. Michael Mosley, is a flexible weight-loss and health-improvement program rooted in intermittent fasting and a Mediterranean-style eating pattern. Success on this plan hinges on a foundation of specific foods designed to promote satiety, manage blood sugar, and support overall metabolic health. The principles remain consistent whether you're following the intensive rapid weight loss phase, the intermittent 5:2 approach, or the long-term 'Way of Life' plan.

The Core Pillars of a Fast 800 Food Plan

Protein: Your Satiety Ally

Protein is a cornerstone of the Fast 800 diet because it helps you feel full and satisfied, which is vital when restricting calories. It also plays a key role in preserving muscle mass during weight loss. Focus on lean, high-quality sources of protein at every meal.

Lean Meats and Poultry: Chicken breast, turkey, and lean beef or pork are excellent choices.
Fish and Seafood: Oily fish like salmon and mackerel provide not only protein but also beneficial omega-3 fatty acids. Prawns and whitefish are also great options.
Eggs: Versatile and packed with protein, eggs can be enjoyed boiled, scrambled, or as an omelette.
Dairy: Full-fat options like Greek yogurt and cottage cheese offer high protein content. Full-fat dairy is recommended over low-fat versions, which often contain added sugars.
Plant-Based Protein: For vegetarians and vegans, tofu, lentils, chickpeas, and edamame beans are crucial protein sources.

Healthy Fats: Fuel for a Stable Metabolism

Contrary to older dieting advice, the Fast 800 encourages healthy, full-fat options. Healthy fats are essential for feeling full, stabilizing blood sugar, and ensuring proper absorption of vitamins.

Extra Virgin Olive Oil: Use this for cooking, dressings, and drizzling over vegetables.
Avocados: A rich source of healthy monounsaturated fats that promotes fullness.
Nuts and Seeds: Almonds, walnuts, chia seeds, and pumpkin seeds provide protein, fiber, and healthy fats. A handful can be a satisfying addition to a meal or a small snack on non-fasting days.
Oily Fish: As mentioned, salmon, tuna, and mackerel are packed with omega-3s.

Non-Starchy Vegetables: The Calorie-Free Volume Booster

When following an 800-calorie day, it's essential to get as much volume and nutrients from your food as possible without consuming excess calories. Non-starchy vegetables are perfect for this, and you can enjoy them freely.

Leafy Greens: Spinach, kale, rocket, and lettuce are packed with nutrients and can be used as a base for salads or wilted into cooked dishes.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are nutrient-dense and filling.
Other Low-Calorie Veggies: Think mushrooms, peppers, courgette, and cucumber.

Fibre-Rich Carbs: In Moderation

While the Fast 800 is a moderately low-carb diet, it doesn't eliminate carbohydrates entirely. Instead, it focuses on complex, high-fiber carbohydrates that release energy slowly, helping to prevent blood sugar spikes.

Wholegrains: Quinoa, oats (not instant), brown rice, and buckwheat are better options than refined grains.
Legumes: Lentils, chickpeas, and beans provide fiber and plant-based protein.

Fruits: The Sweet Treat

For those with a sweet tooth, berries, apples, and pears are the best choices due to their lower sugar content compared to more tropical fruits. Berries are especially encouraged due to their high antioxidant content.

Comparison of Fast 800 Foods vs. Avoided Foods


Food Category	Recommended for Fast 800	To Minimize or Avoid	Description and Why
Protein Sources	Lean meats, oily fish, eggs, tofu, lentils, full-fat dairy like Greek yogurt	Processed meats (salami, bacon), low-fat dairy with added sugar	High-quality protein promotes satiety and muscle preservation. Processed and sugary low-fat options are nutrient-poor.
Carbohydrates	Non-starchy vegetables, wholegrains (quinoa, oats), legumes	Processed starchy foods, white bread, white pasta, sugary cereals	Complex, high-fiber carbs provide stable energy. Refined carbs cause blood sugar spikes and crashes.
Fats & Oils	Extra virgin olive oil, avocados, nuts, seeds, oily fish	Seed oils high in omega-6s, trans fats, excessive saturated fats	Healthy fats are crucial for metabolic health and satiety. Poor quality fats increase inflammation.
Fruits	Berries, apples, pears	Tropical fruits high in sugar (mango, pineapple), fruit juices	Low-sugar fruits provide vitamins and antioxidants without causing blood sugar spikes.
Dairy	Full-fat Greek yogurt, cottage cheese, full-fat milk	Low-fat or fat-free dairy products with added sugars	Full-fat dairy is more satisfying and less processed than low-fat versions.
Drinks	Water, herbal tea, coffee (without sugar)	Sugary drinks, fruit juice, excess alcohol	Staying hydrated with calorie-free liquids is essential. Sugary drinks provide empty calories.

Sample Fast 800 Meal Ideas

Planning your meals is key to staying within the 800-calorie limit while ensuring you're getting enough nutrients. Here are some examples of what a day could look like, inspired by the Mediterranean-style diet:

Breakfast (approx. 250 calories): Scrambled eggs with spinach and mushrooms, cooked in a teaspoon of olive oil.
Lunch (approx. 300 calories): A large salad with mixed greens, cucumber, tomatoes, and a grilled chicken breast, drizzled with a simple dressing of olive oil and lemon juice.
Dinner (approx. 250 calories): Baked salmon fillet with roasted broccoli and asparagus.

This is just one example, and recipes should be tailored to individual tastes and calorie needs. The Fast 800 website provides a wider array of recipes and meal plans for different diet approaches.

Navigating Common Challenges

Even with the right food choices, some challenges can arise. Hunger on fasting days is common, so prioritizing protein, fiber, and healthy fats is essential for satiety. Drinking plenty of water or herbal tea can also help manage hunger pangs. If hunger is still an issue, a small, non-starchy vegetable snack or a handful of nuts (mindful of calories) can be included. For those who find 800 calories from whole foods too restrictive, the program allows for the use of shakes, but prioritizes whole foods. Always consult a healthcare professional before starting any new diet, especially if you have underlying health conditions.

Conclusion

The Fast 800 diet is built on a foundation of nutritious, whole foods consistent with a Mediterranean-style eating pattern. By focusing on high-quality proteins, healthy fats, and a plentiful supply of non-starchy vegetables, individuals can manage hunger while meeting their nutritional needs on calorie-restricted days. This approach, combined with moderate exercise and mindfulness, can promote sustainable weight loss and improved metabolic health over the long term. The emphasis on whole foods over highly processed alternatives is a key takeaway for anyone looking to improve their dietary habits, regardless of which phase of the Fast 800 they are following.

Note: This article offers general information on the Fast 800 diet and is not a substitute for professional medical advice. Always consult a healthcare provider before beginning a new diet.

Frequently Asked Questions

The Fast 800 is a diet program developed by Dr. Michael Mosley that combines intermittent fasting with a low-carb, Mediterranean-style diet, typically restricting calories to 800 per day on specific fasting days.

Yes, but the focus is on moderately low-carb eating. Choose high-fiber, complex carbohydrates like wholegrains (quinoa, oats) and legumes over processed, refined carbs such as white bread and sugary cereals.

Snacking is generally discouraged on fasting days to manage insulin levels. However, if needed, small, non-starchy vegetables or a few nuts are preferable to high-sugar snacks.

Calorie-free drinks are best, including water, herbal tea, and black coffee. Sugary drinks, fruit juices, and excess alcohol should be avoided.

Yes, the diet encourages full-fat dairy options, such as Greek yogurt and cottage cheese, over low-fat alternatives, which often contain hidden sugars.

To maximize satiety on fasting days, prioritize meals rich in protein, fiber, and healthy fats. Loading your plate with a variety of non-starchy vegetables can also add volume and nutrients.

The rapid weight loss phase of the Fast 800 is not suitable for everyone. Individuals with a history of eating disorders, those with type 1 diabetes, pregnant or breastfeeding women, or those on certain medications should avoid this diet unless under strict medical supervision.

Numerous recipes are available from The Fast 800 official website and cookbooks, featuring easy-to-prepare, delicious meals based on Mediterranean-style principles.