The Fast 800 diet, popularized by Dr. Michael Mosley, is a flexible, science-backed eating plan that combines intermittent fasting with a moderately low-carb, Mediterranean-style diet. It is not a monolithic, long-term 800-calorie regimen but rather a series of approaches to suit different goals. The most intensive phase, called 'The Very Fast 800,' involves consuming 800 calories per day for up to 12 weeks for rapid weight loss. For steady weight loss and maintenance, the 'New 5:2' approach is followed, with two 800-calorie days per week and moderate eating on the other five. The core principle, regardless of the approach, is to prioritize nutrient-dense, whole foods that keep you full and satisfied, rather than relying on calorie-dense, low-nutrient options.
Foundational food groups for the Fast 800
To manage hunger and maintain energy on a restricted calorie plan, selecting the right types of food is crucial. The Fast 800 emphasizes filling and nourishing foods from specific categories.
High-Quality Protein
Protein is vital for maintaining muscle mass during weight loss and promoting satiety, which reduces cravings. Good sources include:
- Fish: Oily fish like salmon, tuna, and mackerel are excellent, as are prawns and whitefish.
- Meat: Lean cuts of chicken, turkey, beef, and pork are recommended.
- Eggs: A versatile and high-protein option for any meal.
- Vegetarian Proteins: Tofu, tempeh, lentils, chickpeas, and edamame beans are great plant-based choices.
- Dairy: Full-fat options like Greek yogurt and cottage cheese provide high protein and help with fullness.
Healthy Fats
Healthy fats, particularly those found in the Mediterranean diet, help with satiety, blood sugar control, and nutrient absorption.
- Oils: Extra virgin olive oil and coconut oil are good for cooking and dressings.
- Avocado: An excellent source of monounsaturated fats that keeps you feeling full.
- Nuts and Seeds: Almonds, cashews, and other nuts, along with seeds, are packed with healthy fats, fiber, and protein.
- Full-Fat Dairy: Contains essential fatty acids and provides a feeling of fullness.
Low-Carb Vegetables
Non-starchy vegetables are low in calories but high in fiber and nutrients, meaning you can eat large portions to fill up without consuming excess calories.
- Leafy Greens: Spinach, kale, and rocket are encouraged.
- Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are high in fiber.
- Other Options: Mushrooms, asparagus, aubergine/eggplant, bell peppers, and cucumber are also suitable.
Sample Fast 800 meal plan
Planning meals ahead is a key strategy for success on the Fast 800 diet. Here is a sample one-day plan for a fasting day, combining nutritious and satisfying options within the 800-calorie limit.
- Breakfast (Approx. 200 calories): Two scrambled eggs with a handful of spinach and mushrooms cooked in a teaspoon of olive oil.
- Lunch (Approx. 350 calories): A large salad with grilled chicken breast (around 3oz), mixed greens, cucumber, and cherry tomatoes, dressed with extra virgin olive oil and lemon juice.
- Dinner (Approx. 250 calories): Baked salmon (3oz) with steamed broccoli and asparagus.
Foods to avoid or minimize
To get the most out of your 800-calorie days and maximize fat-burning, it's crucial to reduce or eliminate certain foods.
- Refined Sugar and Sugary Treats: This includes candies, pastries, sugary beverages, and desserts. Instead, opt for low-sugar fruits like berries for sweetness.
- Processed Foods: Packaged, pre-made meals and processed meats should be minimized as they are often high in calories and low in nutrients.
- Starchy Carbs: White bread, white pasta, and breakfast cereals should be replaced with vegetables and fiber-rich legumes to control blood sugar spikes.
- Low-Fat Products: The diet recommends full-fat dairy, as studies show it keeps you satiated for longer. Low-fat products often compensate with added sugar.
- Snacking: To maintain stable insulin levels, snacking should be avoided, especially on fasting days. If necessary, a small portion of non-starchy vegetables or berries is preferable.
Comparison of Fast 800 and traditional low-fat dieting
| Feature | Fast 800 (Very Fast phase) | Traditional Low-Fat Diet |
|---|---|---|
| Calorie Intake | Restricted to 800 calories per day, up to 12 weeks. | Modest daily calorie restriction (e.g., 1500-1800 calories). |
| Macronutrient Focus | Low-carb, high-protein, healthy fats. | Emphasis on reducing all fats, often leading to higher carbs. |
| Food Quality | Stresses nutrient-dense, Mediterranean-style whole foods. | Can include processed, low-fat packaged foods. |
| Hunger Management | High protein, fiber, and fat suppress hunger hormone ghrelin. | Lower satiety, more prone to snacking due to blood sugar spikes. |
| Metabolic Effect | Aims to switch body to burn stored fat (mild ketosis). | Relies primarily on carbohydrate metabolism for energy. |
| Weight Loss Rate | Can lead to rapid, clinically significant weight loss. | Slower, more gradual weight loss. |
| Sustainability | Transitions to the less restrictive 5:2 or 'Way of Life' plan. | Often difficult to sustain long-term due to hunger and monotony. |
Conclusion
Successfully following the Fast 800 diet for weight loss is highly dependent on smart food choices that align with a Mediterranean-style, low-carbohydrate approach. By prioritizing high-quality protein, healthy fats, and an abundance of non-starchy vegetables, you can create a filling and nutritionally sound eating plan that helps manage hunger and promotes metabolic health. Remember to stay hydrated, plan your meals, and consult a healthcare professional before starting any restrictive diet. Adopting these habits is the most effective path toward achieving your weight loss goals and a healthier lifestyle. For further resources and specific recipes, check out The Fast 800's official website: https://thefast800.com/.
