What is the Fast 800 Diet ?

In recent years, the Fast 800 Diet has gained significant attention for its rapid weight loss claims and health benefits. Created by Dr. Michael Mosley, the Fast 800 Diet has become one of the most popular dietary approaches for individuals looking to shed pounds quickly while also improving their overall health. But what is the Fast 800 Diet, and why has it gained such widespread acclaim? This comprehensive article will explain the origins of the Fast 800 Diet, how it works, the benefits it offers, and provide insights into how to follow it effectively.

1. The Origins of the Fast 800 Diet

The Fast 800 Diet is part of a growing movement that focuses on intermittent fasting and calorie restriction for health and weight loss. Dr. Michael Mosley, a British TV journalist and doctor, created the diet as an evolution of his previous work on the 5:2 Diet, which involves fasting for two days a week and eating normally for the other five. His interest in fasting stemmed from his research into the health benefits of intermittent fasting, particularly its ability to aid in rapid weight loss and improve metabolic health.

The Fast 800 Diet incorporates the principles of intermittent fasting, low-carb eating, and the Mediterranean diet to create a well-rounded approach to weight loss that is sustainable and effective. Its popularity has grown due to the claim that followers can lose weight quickly, sometimes up to 10 kg in just a few weeks, while also improving their overall health markers like blood sugar levels and cholesterol.

2. How Does the Fast 800 Diet Work?

The Fast 800 Diet is based on three primary principles:

1. Eating only 800 calories a day during the initial phase.
2. Intermittent fasting to improve metabolic health.
3. Adopting a Mediterranean-style diet that is rich in healthy fats, lean proteins, and plenty of vegetables.

Unlike many traditional low-calorie diets, which recommend daily intakes between 1,200 and 1,500 calories for weight loss, the Fast 800 is a very low-calorie diet (VLCD). During the initial stage, participants consume just 800 calories a day, which promotes rapid weight loss by forcing the body to use fat stores for energy.

However, this diet is not meant to be long-term at such a low caloric intake. Instead, it incorporates various phases designed to transition followers from rapid weight loss to more sustainable eating habits, which include intermittent fasting and a healthy Mediterranean diet.

Key Elements of the Fast 800 Diet:

• Low Calorie Intake: In the first phase, you restrict your calorie intake to 800 per day.
• Intermittent Fasting: Time-restricted eating windows (e.g., 16:8 or 14:10), where you fast for 14-16 hours and eat during the remaining hours.
• Mediterranean Diet: The Fast 800 encourages the consumption of whole foods, including plenty of vegetables, olive oil, fish, nuts, and legumes.

3. The Science Behind the Fast 800 Diet

The Fast 800 Diet is rooted in a solid foundation of scientific research, which shows that intermittent fasting and calorie restriction can have numerous health benefits. The diet capitalizes on the metabolic advantages of these two strategies to promote fat burning, improve insulin sensitivity, and enhance overall metabolic health.

Metabolic Flexibility and Fat Burning

When you restrict your calorie intake to just 800 calories a day, the body shifts into a fat-burning mode known as ketosis. Ketosis occurs when the body has depleted its glycogen stores (the stored form of carbohydrates) and begins using fat for energy. This process leads to rapid weight loss as the body breaks down fat for fuel.

Intermittent Fasting and Insulin Sensitivity

Intermittent fasting has been shown to have profound effects on insulin sensitivity. By limiting your eating window, you give your body extended periods without food, which allows insulin levels to decrease. This helps your body better control blood sugar and can reduce the risk of type 2 diabetes.

Research has shown that both intermittent fasting and calorie restriction can lead to weight loss, improve heart health, and lower cholesterol levels. Dr. Mosley’s Fast 800 Diet takes these scientific principles and combines them into a practical, easy-to-follow program.

4. Phases of the Fast 800 Diet

The Fast 800 Diet consists of three phases, each designed to transition you from rapid weight loss to sustainable, long-term eating habits. These phases are:

4.1. Rapid Weight Loss Phase

During this phase, participants consume just 800 calories a day. This phase typically lasts for 2 to 12 weeks, depending on the individual’s weight loss goals. During this phase, the focus is on cutting down calorie intake significantly while maintaining adequate nutrition through healthy, nutrient-dense foods.

4.2. Intermittent Fasting Phase

Once the initial weight loss phase is complete, the next step is to transition to intermittent fasting. Participants are encouraged to eat within an 8 to 10-hour window each day and fast for the remaining 14 to 16 hours. This phase helps to maintain weight loss while improving metabolic flexibility.

4.3. Maintenance Phase

The final phase of the Fast 800 Diet is about maintaining the weight loss achieved during the earlier stages. At this stage, participants adopt a Mediterranean-style diet, rich in healthy fats, lean proteins, and plenty of fresh vegetables. This phase encourages long-term healthy eating habits that can be sustained for life.

5. Benefits of the Fast 800 Diet

The Fast 800 Diet offers a range of benefits that extend beyond just weight loss. Here are some of the top advantages that followers of the diet may experience:

5.1. Rapid Weight Loss

One of the most obvious benefits of the Fast 800 Diet is the potential for rapid weight loss. Because participants consume only 800 calories a day during the initial phase, they can lose weight quickly, particularly if they are significantly overweight.

5.2. Improved Insulin Sensitivity

By combining intermittent fasting with calorie restriction, the Fast 800 Diet can improve insulin sensitivity, which may help reduce the risk of developing type 2 diabetes. Studies have shown that intermittent fasting can lower fasting insulin levels, leading to better blood sugar control.

5.3. Enhanced Heart Health

The Mediterranean aspect of the Fast 800 Diet, which includes healthy fats like olive oil and omega-3s from fish, has been shown to improve heart health. This diet can lower cholesterol levels, reduce inflammation, and lower blood pressure.

5.4. Sustainable Healthy Eating Habits

The Fast 800 Diet encourages long-term sustainable eating habits by incorporating a Mediterranean-style diet. Followers are encouraged to consume whole, unprocessed foods that provide essential nutrients for overall health and well-being.

5.5. Reduced Inflammation

A diet rich in antioxidants and anti-inflammatory foods, such as fruits, vegetables, and nuts, can help reduce inflammation in the body. Inflammation is linked to a wide range of chronic diseases, including heart disease and arthritis.

6. Potential Downsides and Risks

As with any diet, the Fast 800 Diet is not without its potential downsides. It is important to consider the possible risks before starting this or any other diet plan.

6.1. Nutrient Deficiency

While the Fast 800 Diet encourages the consumption of nutrient-dense foods, the low calorie intake may result in insufficient intake of essential nutrients, particularly if the diet is followed for an extended period.

6.2. Fatigue and Hunger

Because the diet significantly restricts calorie intake, some participants may experience fatigue, hunger, and difficulty concentrating during the initial phase. These symptoms are more likely during the first few days of the diet, as the body adjusts to the new eating pattern.

6.3. Unsustainable for Some

Although the Fast 800 Diet has a maintenance phase designed to promote long-term healthy eating, the very low-calorie intake in the first phase may not be sustainable for everyone. Some individuals may find it challenging to adhere to such a restrictive diet.

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7. Foods to Eat on the Fast 800 Diet

The Fast 800 Diet encourages the consumption of a wide variety of nutrient-dense foods. Here is a list of some of the best foods to include in your diet:

7.1. Vegetables

• Leafy greens (spinach, kale, Swiss chard)
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
• Bell peppers, tomatoes, cucumbers

7.2. Lean Proteins

• Chicken breast
• Turkey
• Fish (especially fatty fish like salmon and mackerel)
• Eggs

7.3. Healthy Fats

• Olive oil
• Avocados
• Nuts and seeds (almonds, chia seeds, flaxseeds)

7.4. Legumes and Whole Grains

• Lentils
• Chickpeas
• Quinoa
• Brown rice (in moderation)

8. Foods to Avoid on the Fast 800 Diet

To maximize the benefits of the Fast 800 Diet, it is essential to avoid certain foods that can hinder weight loss and overall health. These include:

8.1. Processed Foods

• Sugary snacks (cakes, cookies, candies)
• Fast food
• Processed meats (bacon, sausages)

8.2. Refined Carbohydrates

• White bread
• Pasta
• Pastries

8.3. Sugary Beverages

• Soda
• Sweetened coffee drinks
• Fruit juices with added sugar

9. Fast 800 Diet vs Other Popular Diets

The Fast 800 Diet is often compared to other popular diets, such as keto, paleo, and low-carb diets. Here’s how it stacks up:

9.1. Fast 800 Diet vs Keto

Both the Fast 800 Diet and keto aim to put the body into ketosis, but the key difference is that the keto diet is high in fat, while the Fast 800 is lower in fat and based on the Mediterranean diet.

9.2. Fast 800 Diet vs 5:2 Diet

The Fast 800 Diet is an evolution of Dr. Mosley’s 5:2 diet. While the 5:2 involves fasting two days a week, the Fast 800 allows for continuous calorie restriction with intermittent fasting later on.

10. Tips for Success on the Fast 800 Diet

For those who want to get the most out of the Fast 800 Diet, here are some practical tips:

10.1. Plan Your Meals

Plan your meals ahead of time to ensure you stay within your calorie limits while consuming nutrient-dense foods.

10.2. Stay Hydrated

Drinking plenty of water throughout the day can help reduce hunger and keep you feeling full.

10.3. Monitor Your Progress

Keep track of your weight loss, energy levels, and how your clothes fit to stay motivated.

11. Frequently Asked Questions

11.1. How much weight can I expect to lose on the Fast 800 Diet?

Many participants report losing up to 10 kg in the first few weeks, though individual results will vary.

11.2. Can I exercise on the Fast 800 Diet?

Yes, but it’s recommended to stick to moderate exercise, especially during the initial phase when calorie intake is low.

12. Is the Fast 800 Diet Right for You?

The Fast 800 Diet offers a scientifically backed approach to rapid weight loss and improved health through calorie restriction and intermittent fasting. While it may not be suitable for everyone due to its low-calorie nature, many have found success with this diet, particularly those looking for fast results and long-term lifestyle changes.

Before starting any diet, including the Fast 800, it is crucial to consult a healthcare professional, especially if you have underlying health conditions.

References

1. Mosley, M. (2019). The Fast 800: How to Combine Rapid Weight Loss and Intermittent Fasting for Long-Term Health. Short Books.
2. Harvie, M., & Howell, A. (2017). Intermittent Fasting and Weight Loss. Nature Reviews Endocrinology, 13(8), 447-458.
3. Longo, V. D., & Mattson, M. P. (2014). Fasting: Molecular Mechanisms and Clinical Applications. Cell Metabolism, 19(2), 181-192.
4. Esposito, K., et al. (2015). Mediterranean Diet for Cardiovascular Disease Prevention. New England Journal of Medicine, 372(9), 881-882.