The Fast 800 is flexible. All three approaches follow the principles of a moderately low-carb, Mediterranean-style diet. You can switch easily between each approach as your needs change – some people start with The Very Fast 800 if they have a significant amount of weight to lose, or to kick start weight loss, while others start with The New 5:2 or The Way of Life for gradual weight loss or to improve their overall health.
Flexibility and finding what works for you are pivotal in maintaining a long-term, sustainable lifestyle. The Fast 800 is designed to complement your life and any event, holiday or challenge that comes with it.
The Very Fast 800
For those looking to kick-start significant weight loss and re-set their metabolism.
The New 5:2For those looking for an effective, gradual way to lose weight and keep it off long-term.Way of LifeFor those looking for long-term maintenance of weight and metabolic health.What is it?
The New 5:2 is a highly effective approach to intermittent fasting, enabling weight loss and building a healthier brain and body.
Some people start with The Very Fast 800 if they have a significant amount of weight to lose, or to kick start weight loss, while others start with The New 5:2 for gradual weight loss or to improve overall health. When following The New 5:2, schedule two days a week as 800-calorie “fasting days”, and follow a healthy Mediterranean-style diet for the rest of the week, with no calorie restriction, just sensible portions.
How to do it
The New 5:2 approach involves restricting calories to 800 on fasting days, then eating a healthy lower carb, Mediterranean-style diet for the rest of the week.
The beauty of intermittent fasting means that as your insulin sensitivity returns, you will feel fuller for longer on smaller portions. This is why, on non-fasting days, you do not have to count calories, just eat sensible portions. By maintaining a Mediterranean-style diet, you will consume all of the healthy fats, protein, fibre and fresh plant-based food that your body needs.
If you would like more support to implement your healthy lifestyle, our online programme offers tasty and easy meal plans for all approaches, including The New 5:2. On days when cooking is not possible, The Fast 800 Shakes provide calorie controlled convenience. High in protein, fibre and healthy fats, our shakes are low in sugar and made from all natural ingredients – they are designed to fit perfectly alongside The Fast 800 approaches.
Please note The New 5:2 is not suitable for everyone. We always recommend consulting your usual healthcare professional before beginning any diet or fitness regime.
The Evidence
A rapidly-growing body of studies demonstrates the benefits of intermittent fasting.
In a study carried out in 2013 (4), 115 overweight women, aged 20-69 and with a family history of breast cancer, were randomly allocated into three groups:
- One group was asked to stick to a 1500-calorie Mediterranean diet and was also encouraged to avoid high-fat foods and alcohol;
- Another group was asked to eat normally five days a week, but to eat a 650-calorie, low-carbohydrate diet on the other two days; and
- A third group was asked to avoid carbohydrates for two days a week but was otherwise not calorie-restricted
After three months, the women on the 5:2 diets had lost an average of 4.2kgs, 3.6kg of which was fat. This was twice as much as the full-time dieters, who had lost an average of 2kg of fat.
Insulin resistance had also improved significantly in the two-day diet group, which did not happen with those on the standard diet. Those who stuck with the 5:2 diets for six months lost an average of 7.7kg and three inches from their waists. Some lost over 20kg.
Another study by researchers at the University of Surrey examined the impact of the 5:2 diet on the body’s ability to metabolise and clear fat and glucose after a meal in 27 participants. (5)
Those on the 5:2 achieved 5% weight loss in 59 days compared to 73 days by those on the calorie restriction diet. Results also showed that:
- Following weight-loss, participants who followed the 5:2 diet cleared fat from a meal more efficiently; and
- Blood pressure was reduced by 9% as compared to 2% for those on a daily diet.
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FAQs
The 5:2 diet is a form of intermittent fasting that involves consuming 800 calories two days a week (known as fasting days) and eating a balanced diet without calorie counting on the other five days, just sensible portion control and Mediterranean-style meals (known as non-fasting days).
Why has the 5:2 diet changed to 800 calories? ›
Michael Mosley is now suggesting we can eat 800 calories while doing the 5:2 Diet. In a article in The Telegraph he said “You don't need to stick to 600 calories. Cutting down to 800 calories a day seems to be almost as effective and for some people much more 'doable'.
How do you transition from fast 800 to 5 2? ›
The 5:2 diet phase
After 14 days on The Fast 800, you're encouraged to “transition” to a new iteration of his 5:2 diet, aiming for 800 calories per day at least 2 days a week, with a 14-hour fast overnight.
What foods do you eat on The Fast 800? ›
Oily fish, prawns, chicken, turkey, pork, beef and, of course, eggs. Other protein-rich foods include beans, especially edamame beans, dairy and nuts and seeds. Processed meats (bacon, salami, lunch meats) should be eaten sparingly and in small quantities.
Can you eat eggs on The Fast 800 diet? ›
Try to keep to the recommended 60g or more of protein per day to stay properly nourished and energised. Some high protein, low calorie foods to eat on a fasting day include: chicken breast, eggs, cottage cheese, Greek yoghurt and salmon.
Can you eat potatoes on fast 800? ›
Watch out for foods that get rapidly converted to sugars in your blood, such as: Potatoes, bread, white rice and white pasta.
Can I eat bread on Fast 800? ›
How does the Fast 800 work? The first stage of the diet works on the premise that when we eat refined, typically 'white' carbohydrates, like white bread, pasta and rice, they are easily broken down in the gut to release sugars which, over time, leads to fat accumulation and possible insulin resistance.
What's better, 5.2 or fast 800? ›
Some people start with The Very Fast 800 if they have a significant amount of weight to lose, or to kick start weight loss, while others start with The New 5:2 for gradual weight loss or to improve overall health.
How many pounds a week will I lose eating 800 calories a day? ›
Very Low-Calorie Diet (VLCD)
On a VLCD, you may have as few as 800 calories a day and may lose up to 3 to 5 pounds (1.5 to 2 kg) week. Most VLCDs use meal replacements, such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that you get all of the nutrients you need each day.
What vegetables are free on fast 800? ›
Focus on low calorie, non-starchy vegetables, which The Fast 800 always encourages you to eat freely, without the need to count calories. Examples include, kale, spinach, broccoli, mushrooms and aubergine/eggplant.
In 'The Fast 800 recipe book' Dr Bailey says “we have made non-starchy vegetables into 'no counting' options, as the calories in these foods are insignificant compared with their nutritional benefits.” (p. 15). And “we encourage you to eat these freely, filling half of your plate with each meal” (p.
Why do I feel hungry on fast 800? ›
The Fast 800 website says if you are eating too many refined carbs, and your diet is low in protein, fat, or fibre, you may feel hunger more frequently as your body is craving what it needs. Refined carbs are carbs that include sugar and refined grains that have been stripped of all bran, fibre and nutrients.
Are bananas ok on Fast 800? ›
The nutritionist behind a range of diets including The Fast 800 and 5:2, says that eating bananas is not as beneficial as you may think and advises cutting out the common fruit if you want to shed some pounds.
Is diet co*ke allowed on fast 800? ›
Can I still drink zero calorie diet sodas whilst following The Fast 800? We don't recommend consuming drinks or foods containing artificial sweeteners.
Can you have lemon water on fast 800? ›
Tip: Add lemon, lime or ginger to your water if you want to add a little more flavour. Black coffee and tea – For fasting, black tea and coffee are great as they have virtually no calories. If you are a coffee lover, be mindful of your caffeine intake – we recommend no more than two cups of coffee a day.
What is the fasting diet for 5 2? ›
This is where you eat normally at certain times and then fast during other times. There are different versions, but the 5:2 diet involves eating a normal, healthy diet for five days every week and 'fasting' on the remaining two days. On a 'fast' day, you would typically consume between 500 and 600 calories.
How much weight can I lose in 2 weeks if I eat 800 calories a day? ›
Weight loss: Dr Michael Mosley on benefits of fasting
Perhaps his most extreme diet The Fast 800, sees people limiting their daily calorie intake to 800. As a result, up to 11lbs can be lost in just two weeks, according to GoodtoKnow, but how does it work and what sort of meals can you eat?
How many carbs should I eat a day on fast 800? ›
In The Fast 800 Keto meal plans on our programme, the calories are around 800-1000/day. Within this, you consume at least 50-60g of protein, around 20-30g or less carbohydrates and the remainder is made up with healthy fats. The Fast 800 Keto book by Dr Michael Mosley states keeping the carbs under 50g per day.
What is the eating window for fast 800 diet? ›
Most popular timings are 12:12 (fasting for 12 hours, eating within 12 hours), 14:10 (14 hours fasting, 10 hours eating), or 16:8. Most people like to eat three small meals or two larger meals in their eating windows. To learn more about this method head here, or try a two-meal-a-day plan on our Programme.
