The New 5:2 Diet - The Fast 800 (2024)

FAQs

Can you do the 5:2 diet on 800 calories? ›

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.

Dr Mosley said his best four breakfasts were porridge, overnight oats, eggs - especially omelettes and kippers.

It's important to remember that individual results can vary significantly, and it's always crucial to **consult a healthcare professional before starting any new diet, especially one as restrictive as the Fast 800**. * **Studies have shown an average weight loss of 10.5kg (23.1 lbs) after 12 weeks on the Fast 800**.

The Very Fast 800: What is it? The rapid weight loss phase involves eating 800 calories a day. The key to feeling satiated, while restricting calories, is to consume a moderately low-carb Mediterranean-style diet, rich in protein, fibre and healthy fats.

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.

As with food, your drinks aren't that restricted on the 5:2 diet plan. The diet supports drinking black tea and coffee, herbal teas and diet drinks. (Note: While you can have milk in your hot drinks, it does contribute towards your overall calorie count).

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.

The 5:2 diet plan aims for a weight loss of 1lb a week for women, and for men you could expect to lose slightly more. The NHS recommend a loss of 1-2lbs a week for healthy and safe weight loss, this amount is also more sustainable.

If you're looking for a healthy morning meal, try easy options like eggs, whole wheat toast with toppings, nuts, and green tea. Breakfast is a great way to start your day. A nutritious breakfast can provide long-lasting energy and keep you full for hours.

Not the instant stuff, but rolled wholegrain oats with wheat bran. I buy supermarket own brand." The presenter is a fan of the meal, having recommended it to a couple trying to lose weight on his latest show, Michael Mosley: Secrets of Your Big Shop.

Can you eat oats on the Fast 800 diet? ›

And when it comes to breakfast, overnight oats are one of his favourite options. Dr Michael Mosley, known for his Fast 800 diet, has shared one of his favourite breakfast recipes for weight loss - overnight oats. He says this low-carb, protein-rich meal is key to feeling full while limiting calories.

You've likely hit a plateau because you have been consuming so little for so long. Most of losing weight is what you eat, but you should pair it with exercise.

Decreased Muscle Mass. Your body composition may be another reason why you are still gaining weight while in a calorie deficit. If you have a higher body fat percentage and lower muscle mass, then you are probably burning fewer calories than if you had more muscle mass.

Dr Michael Mosley's diet encourages people to eat 800 calories per day, fast intermittently and replace some meals with nutritious shakes, in a new iteration of his famous 5:2 diet. When Dr Michael Mosley unveiled his latest diet, he described it as his “best plan ever”.

Fruits, vegetables, and whole grains are high in fiber, so they can help keep a person feeling full and satisfied. Healthy fats and proteins can also contribute to satiety. Beverages can play a role in satiety for those following the 16:8 intermittent fasting diet.

Try to avoid snacks, especially on fasting days, but if required, have some non-starchy veg, a sliver of cheese or some berries. Alternatively, nuts are a great source of protein, fibre and micronutrients - just avoid salted or sweetened nuts, which can be moreish and easy to overeat.

Non-starchy vegetables

These are veggies like broccoli, spinach, cauliflower, cucumber, aubergine/eggplant etc. They contain a host of vitamins, minerals and other important nutrients like phytochemicals that help to aid digestion, lower cholesterol, and reduce the risk of type 2 diabetes.

Dr Mosley, who created the Fast 800 diet and popularised the 5:2 diet, claims bananas aren't as beneficial as you think when it comes to weight loss. He acknowledges you should eat fruit and veg, but urges dieters not to eat more than seven portions in a day.

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.

Sharing the advice on the Fast 800 Instagram page, Mosley said that fruits such as pineapple, mango and melon should be limited. Instead, the weight loss expert recommends that those looking to slim down stick to berries, apples and pears, reports the Express.

Does the 5:2 diet reduce belly fat? ›

The 5:2 diet should be very effective for weight loss if done correctly. It may help reduce belly fat, as well as help maintain muscle mass during weight loss.

In the meantime, eating a balanced diet and being more active will help you lose weight steadily and gradually – a weight loss of 1-2 pounds (0.5-1kg) a week is achievable. This is the safest approach. Our booklet Fact not fads will help you to get started.

Best Intermittent Fasting Method For Visceral Belly Fat

14/10 Method: Fast for 14 hours and have a 10-hour eating window daily. That means you restrict your food intake to a specific 10-hour period while abstaining from caloric consumption for the remaining 14 hours.

Dieters are recommended to consume a 'normal' number of calories for five days and then, for two, non-consecutive days, eat just 25 per cent of their usual calorie total – 500 calories for women and 600 for men.

So, if you are exercising enough to burn 800 calories, you are eating 2200 calories and maintaining your weight, you are in a balanced state. If you are losing weight, you are in a calorie deficit, and need to calculate how much. 3500 extra/less calories produce roughly 1 pound of weight gain/loss, (1600 kc = 1 kg).