Understanding the Fast 800 Snacking Philosophy
The Fast 800 diet is a low-calorie, Mediterranean-style eating plan developed by Dr. Michael Mosley. It emphasizes consuming whole foods, quality protein, healthy fats, and high-fiber vegetables while minimizing sugar and refined starches. On the diet's 'fasting' days (either the Very Fast 800's 800 calories daily or the New 5:2's two 800-calorie days), snacking is actively discouraged to help stabilize blood sugar levels and manage hunger. However, if hunger becomes unmanageable, the plan allows for small, strategic snacks that won't derail your progress. These snacks should be low-calorie, nutrient-dense, and rich in either protein, healthy fats, or fiber to promote satiety.
Smart Snack Choices for Fasting Days
When you need a snack on an 800-calorie day, the best choices come from the core food groups of the diet: lean protein, full-fat dairy, and non-starchy vegetables. Portion control is critical, as every calorie counts toward your daily total. Focus on single-serving portions of the following:
- Raw Vegetables: Non-starchy vegetables like celery sticks, cucumber slices, bell pepper strips, or radishes are excellent choices. They are high in fiber and water, providing volume and crunch with minimal calories. Pair them with a small amount of hummus or homemade guacamole for extra satisfaction.
- Protein-Packed Options: A hard-boiled egg or a small portion of edamame beans provides quality protein to keep you feeling full.
- Full-Fat Dairy: A small serving of plain, full-fat Greek yogurt is a great protein source. You can add a handful of berries for flavor and antioxidants. A sliver of cheese also works as a satisfying, savory bite.
- Nuts and Seeds: Nuts and seeds contain protein, fiber, and healthy fats, but are calorie-dense. A small, measured handful of unsalted almonds, walnuts, or pumpkin seeds is a suitable snack.
- Berries: If you crave something sweet, a handful of berries like strawberries, raspberries, or blueberries is a low-sugar, high-fiber alternative to other fruits.
Snacking on Non-Fasting Days
On non-fasting days, the same mindful principles apply, but there is more flexibility. While focusing on whole, unprocessed foods remains the priority, a larger variety of Mediterranean-style snacks is available. You can be slightly more liberal with portion sizes and explore some additional snack options:
- Trail Mix: A homemade trail mix with unsalted nuts, seeds, and unsweetened dried fruit can be a great option.
- Homemade Protein Bars: Create your own protein bars using oats, seeds, and nuts to control the ingredients and avoid added sugars.
- Cheese Crisps: These can be made by baking small piles of grated parmesan cheese until golden and crisp.
- Leftover Protein: A small piece of leftover chicken, fish, or beef is a simple and filling snack.
Tips for Mindful Snacking
Successful snacking on the Fast 800 is about more than just food choices; it’s also about changing your behavior.
- Portion Control: Always measure or weigh your snacks, especially calorie-dense options like nuts and cheese, to avoid overconsumption.
- Hydrate: Sometimes what feels like hunger is actually thirst. Try drinking a glass of water first and waiting 15 minutes to see if the craving passes.
- Listen to your body: Don't snack out of boredom or habit. Only eat when you feel genuine hunger.
- Meal Prep: Have pre-portioned snacks ready to go. This prevents you from reaching for less-healthy alternatives when hunger strikes.
Comparison Table: Smart vs. Suboptimal Snack Choices on Fast 800
| Snack Type | Fast 800 Smart Choice | Less Suitable Choice | Why It Matters |
|---|---|---|---|
| Crunchy Snack | Cucumber sticks with homemade guacamole | Potato chips or crackers | The veggie option is high in fiber and low in calories, while chips are refined and calorie-dense. |
| Sweet Treat | Handful of mixed berries | Commercial baked goods or candy | Berries offer fiber and natural sweetness without the blood sugar spikes from added sugars. |
| Dairy | Small bowl of plain Greek yogurt | Low-fat flavored yogurt or ice cream | Full-fat dairy is more satiating and less processed than sugary, low-fat versions. |
| Protein | Hard-boiled egg | Cured meats like bacon or salami | Eggs provide high-quality protein without excessive processing or unhealthy additives found in many cured meats. |
| Nut-based | Small handful of unsalted almonds | Candied or sweetened nuts | Avoid added sugars and excess calories from sweetened nut products. |
Conclusion
Snacking is not a central component of the Fast 800 diet, but it is permitted in moderation, especially on fasting days. The key to successful snacking is making mindful, low-carb, and nutrient-dense choices that are high in protein, healthy fats, or fiber. By choosing options like non-starchy vegetables, eggs, or small portions of nuts and full-fat dairy, you can effectively manage hunger without exceeding your calorie targets. Always focus on whole foods, practice portion control, and listen to your body's true hunger cues. For more detailed guidance, consider visiting the official Fast 800 website.
Quick Recipe Idea: Parmesan Crisps
- Ingredients: Grated parmesan cheese.
- Instructions: Drop teaspoon-sized piles of grated parmesan onto a baking sheet lined with parchment paper. Bake in a preheated oven at 200°C (390°F) for 3-5 minutes, until golden and crisp. Let cool completely before enjoying.
Quick Recipe Idea: Veggie Sticks with Guacamole
- Ingredients: Cucumber, bell peppers, celery, and a small avocado.
- Instructions: Cut vegetables into sticks. Mash a small avocado with a fork and season with salt and pepper. Use the fresh vegetables to scoop the guacamole.
Quick Recipe Idea: Greek Yogurt with Berries
- Ingredients: Plain, full-fat Greek yogurt and a handful of mixed berries.
- Instructions: Place Greek yogurt in a bowl and top with fresh or frozen berries. A sprinkle of cinnamon is an optional addition.
