Be aware: this is only the goal of this diet, not necessarily its outcome. Results vary from person to person. Consult your doctor or dietician before starting this (or any other) diet.
Dr. Michael Mosley is the creator of the Fast 800. This diet focusses on intermittent fasting by consuming only 800 calories a day.
On the homepage you can compare this diet to other diets.
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Before publishing the fast 800, Michael Mosley created the fast diet in which the 5:2 method is used. This is a method in which you fast 2 days a week. During the other 5 days, you have a ‘normal’ eating pattern.
Unlike the fast diet, the fast diet focusses on eating a maximum of 800 calories per day on fasting days. In the 5:2 fast diet the amount was limited to a maximum of 600 calories per day and the option of eating nothing at all during these fasting days.
According to the creator(s) of the diet, 800 is the magic number. The idea here is that 800 calories is low enough to lose weight and high enough to be able to stick to the diet.
Besides the number of calories allowed on the fasting days, the number of days you fast differ from the 5:2 diet. In the first phase of the diet, every day is a fasting day (allowing 800 kcal per day), whereas the final phase has no fasting days at all.
The fast 800 has three optional phases. Depending on your preferences you can follow all three or separate phases.
The first phase focusses on losing weight (fast) and is the only phase that has a minimum and maximum number of days you are supposed to be in this phase. The second phase is focussed on getting healthier and the final phase is about eating balanced and healthy.
The 'rapid weight loss stage' is a phase for losing weight quickly. In this phase diet you eat 800 calories daily, every day of the week. This phase lasts for a minimum of 2 weeks and a maximum of 12 weeks, depending on how much weight you want to lose.
Due to the low number of calories, this phase can be seen as a crash diet.
The second phase is called the "new 5:2 diet". The difference with the 5:2 diet is that, instead of a maximum of 600 calories a day as in the original 5:2 fasting diet you take in 800 calories on the two fasting days.
Mosley recommends the 2nd phase after completing the 1st phase. It is, however, an option to go directly to the 2nd phase or only do the 2nd phase without ever proceeding to the 3rd phase.
The idea of the 3rd phase is that you follow a low-carb and high-protein diet that is based on a Mediterranean diet.
You can follow the 3rd phase after completing the 1st and/or 2nd phase, but you can also do the phase separately. It is possible to follow one of the other phases in between as well.
In the maintenance phase you do not have a maximum number of calories or a number of fasting days. You do, however, need to pay attention to portion size.
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Mosley recommends following a low-carb and high-protein Mediterranean diet in addition to fasting. This diet is rich in fish, nuts, fruit, vegetables and olive oil. Red meat, saturated fat and refined sugar should be avoided or reduced.
The menus in the book (The fast 800) are based on this kind of diet. However, it is not necessary to stick to this diet and/or these menus.
Besides the pattern of days of fasting and days of 'normal' eating, it is also possible to fast for a number of hours a day. For instance, you eat 8 hours a day and fast the other 16 hours, as with the 8-hour diet. Mosley states that time restricted eating (TRE) can be an addition to the fast 800. His advice is to keep to a 14:10 pattern: you eat in a period of 10 hours at a time and the other 14 hours you fast.
The diet recommends combining three types of sporting activity: high-intensity interval training, low-intensity interval training and resistance training.
In addition to the book, a 12-week online programme is available, which allows the diet to be adapted to personal needs and provides access to a forum on the diet.
Mosley states that the fast 800 is a suitable diet to prevent or treat type 2 diabetes. It should also help reduce the risk of heart disease.
Consult your doctor or dietician before starting this (or any) diet, especially if you have type 2 diabetes or heart disease.
This diet is accompanied by the book 'The Fast 800' and the accompanying cookbook. Besides these diet books Michael Mosley has written many other (diet) books.
Dr. Michael Mosley is also the author of the fasting diet, the Clever guts diet and the 8-week blood sugar diet. Examples of other diets that use intermittent fasting are the 5:2 diet, the TRF diet, the dr. Ludidi fasting method, the Galveston diet, the fasting mimicking diet and the Longevity diet.
An example of another diet that focuses on portion size, as in the third phase of this diet, is the Smartsize Me diet.
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Interval training with low & high intensity combined with resistance training.
With the professional help of a dietitian it should be easier to reach your goals. Please contact a dietician in your area or talk to a doctor before starting any diet.
Please take note that most diets do not have a scientific basis.
Consult your doctor or dietician before starting a diet, especially if you have a chronic condition like diabetes, cardiovascular disease, lung disease or kidney disease.
If you think you might have an eating disorder (like anorexia or bulimia), it is important to look for professional help. Contact your (house) doctor or find help elsewhere. Here you can find a list of several websites that can provide (online) help. These sites also provide information for people that know someone with an eating disorder.