What is the fast 800 keto?
Ever wondered if there’s a way to combine the fat-burning power of keto with the simplicity of calorie control? Enter the Fast 800 Keto—a clever hybrid approach that’s making waves in the health and weight loss scene. Created by Dr Michael Mosley, the brains behind the popular 5:2 and Blood Sugar Diets, this plan merges Mediterranean-style eating with ketogenic principles.
The diet follows a three-phase structure, starting with an intensive 800-calorie phase designed for rapid results. Backed by the NHS-approved DiRECT study, it’s not just about shedding pounds—it’s about improving overall health, with some participants even achieving diabetes remission.
Sound intriguing? Whether you caught Channel 4’s Lose a Stone in 21 Days or just fancy a fresh take on weight loss, we’ll break down how this plan works—and whether it’s right for you.
Key Takeaways
- Developed by Dr Michael Mosley, known for the 5:2 and Blood Sugar Diets.
- Blends keto principles with Mediterranean-style eating for faster results.
- Includes three phases: rapid weight loss, intermittent fasting, and maintenance.
- Supported by NHS research, with potential benefits for diabetes management.
- Featured on Channel 4’s Lose a Stone in 21 Days programme.
Understanding the Fast 800 Keto Diet
What happens when you blend Mediterranean flavours with ketogenic principles? You get Dr Michael Mosley’s clever diet plan—a mash-up that’s as tasty as it is effective. Unlike strict keto regimes, this approach keeps things balanced with olive oil, nuts, and plenty of veg.
The Brain Behind the Plan
Dr Mosley isn’t just any medic—he’s a telly regular and the genius behind the 5:2 diet. With a knack for making science digestible, he’s turned his research into a health revolution. Fun fact: his work even caught the NHS’s eye!
- Media-savvy scientist: Frequent BBC presenter and bestselling author.
- Research-backed: His methods are rooted in peer-reviewed studies.
- Shake-friendly: Busy? Swap meals for up to 10 protein shakes weekly.
Keto, But Not as You Know It
Traditional keto piles on the butter. Mosley’s version? Think grilled salmon with greens. By pairing keto’s fat-burning with Mediterranean protein sources, it’s gentler on your arteries—and your taste buds.
"Very low-calorie diets require medical supervision."
Psst: The 800-calorie phase isn’t forever. After a few weeks, you’ll transition to intermittent fasting—because sustainability matters as much as results.
How the Fast 800 Keto Works
Curious how your body flips the metabolic switch to torch fat? It’s all about ketosis—the state where your system burns fat instead of carbs for fuel. Cut carbs low enough, and voilà: your liver starts pumping out ketones, turning you into a fat-burning machine.
The Science Behind the Switch
Normally, your body runs on glucose. But when carbs are scarce, it raids fat stores for energy. This metabolic U-turn can lead to rapid weight loss, especially in the first phase.
"Very low-calorie diets should be short-term and medically supervised."
Compared to standard NHS calorie guidelines (1,900kcal for men, 1,400kcal for women), the initial 800kcal phase is a sprint—not a marathon. Studies like DROPLET show an 810kcal day can slash liver fat by 65% in 8 weeks.
Phases Designed for Results
The plan’s three-phase structure keeps your metabolism guessing:
| Phase | Duration | Calories/Day | Key Goal |
|---|---|---|---|
| Rapid | 2–12 weeks | 800 | Trigger ketosis, lose up to 14kg* |
| Intermittent | Ongoing | 800 (2 days/week) | Sustain weight loss |
| Maintenance | Long-term | Mediterranean-style | Prevent rebound |
*Results vary—think of it as a jumpstart, not a magic pill. The later phases protect against metabolic slowdown, a common diet pitfall.
By targeting stubborn visceral fat (hello, insulin resistance!), this approach isn’t just about the scales—it’s a reset button for your health.
Foods to Eat and Avoid on Fast 800 Keto
Planning your meals just got easier with this clever food guide. Unlike traditional keto’s bacon-heavy menus, this plan leans into Mediterranean vibes—think grilled fish drizzled with olive oil, not butter-laden everything. Here’s how to shop smart.
Fill Your Plate With These Winners
Load up on healthy fats like avocados, nuts, and extra-virgin olive oil. They keep you full and fuel ketosis without the artery-clogging guilt. Psst: full-fat yoghurt beats skimmed versions—fewer additives, more creaminess.
For protein, think Mediterranean: salmon, sardines, and free-range eggs. Pair them with colourful vegetables—spinach, peppers, and courgettes—for fibre and nutrients. Wholegrains like quinoa (in moderation) add variety without spiking blood sugar.
Steer Clear of These Saboteurs
Processed carbs? We’d skip the white bread and pasta. Tropical fruits like mangoes pack too much natural sugar, while ‘low-fat’ products often replace fat with—you guessed it—sugar. Sneaky! Prefer sweet without the carbs? Explore our erythritol & stevia sweeteners or monk fruit options.
"Choose whole foods over processed alternatives to avoid hidden sugars."
Here’s a quick cheat sheet for your next supermarket run:
| Stock Up | Swap Out |
|---|---|
| Olive oil, nuts, seeds | Vegetable oils, crisps |
| Leafy greens, berries | Potatoes, bananas |
| Full-fat dairy, eggs | Low-fat yoghurt, processed cheese |
| Grass-fed meat, oily fish | Breaded meats, sausages |
For breakfast, try scrambled eggs with spinach—see our guide to eggs on keto. Snack on almonds instead of biscuits. Small swaps? Big wins.
Benefits of the Fast 800 Keto Diet
Looking beyond the scales, this approach offers some serious health perks. It’s not just about the way you lose weight—it’s about how your body thanks you for it.
Weight Loss and Metabolic Health Improvements
That sneaky fat around your middle? This plan targets visceral fat—the dangerous kind linked to insulin resistance. The DiRECT study found participants kept weight off for 3 years, with many seeing blood pressure dips too.
Here’s why it works:
- Stable energy: Ketosis means fewer blood sugar crashes. No more 3 p.m. slumps!
- Inflammation down: Lower CRP markers (a key inflammation signal) in as little as a week.
- Metabolic reset: Your body becomes more efficient at burning fuel, not storing it.
Potential Benefits for Type 2 Diabetes and Heart Health
For those with diabetes, the news gets better. Research shows HbA1c levels (your 3-month blood sugar report card) can drop significantly. Some people even reduce meds under medical supervision.
"Participants with type 2 diabetes saw remission rates of 46% in the DiRECT trial."
Your heart loves this way of eating too. Improved cholesterol profiles—think higher HDL (‘good’ cholesterol’)—and better triglyceride levels are common wins. Dive deeper with our articles on keto & cholesterol and triglycerides on keto.
Is the Fast 800 Keto Safe?
Worried about jumping into a new diet plan? Let’s talk safety first. While many rave about the results, this approach isn’t everyone’s cup of tea—especially if you’ve got certain health conditions. Here’s the lowdown on what to watch for.
Short-Term Wins vs. Long-Term Balance
The initial 800-calorie phase is a sprint, not a marathon. Most side effects—like headaches or fatigue—fade as your body adjusts. Psst: keep your electrolytes up (sodium, potassium, magnesium) to help dodge “keto flu”.
Who Should Steer Clear?
Got a medical condition? This plan might clash. The Fast 800 website clearly lists exclusions:
| Avoid If You’re: | Why? |
|---|---|
| Under 18 or pregnant | Nutritional needs differ |
| Type 1 diabetic | Risk of hypoglycaemia |
| An endurance athlete | Calories too low for activity |
| History of eating disorders | Restrictive eating risks relapse |
"Very low-calorie diets require medical monitoring—especially for diabetics."
Heads up: the website uses technical storage access to personalise your experience, but data like requested subscriber user details are kept secure. Fancy a deeper dive? Your healthcare provider can help weigh the pros and cons.
Conclusion
Ready to wrap up your journey through this hybrid diet? The phased plan—starting intense, then easing into maintenance—offers a smart way to reset your metabolism without burnout. Remember, the initial phase is just the jumpstart; long-term health thrives on gradual changes.
Before diving in, chat with your GP—especially if you’re on meds. For extra information, tune into the BBC Good Food podcast or explore Mediterranean diet resources. Reviewed by nutritionist Kerry Torrens, this approach blends science with sustainability.
Fancy a nudge? Start small. Swap processed snacks for nuts, or try a single 800-calorie day. Every step counts toward a healthier you—no rush, just results. If you’re struggling with headaches or energy dips, read our guide to keto electrolytes or consider a sugar-free hydration mix like Lemon or Forest Fruits.
FAQ
Who created the Fast 800 Keto plan?
Dr Michael Mosley developed this approach, blending keto principles with intermittent fasting for effective weight loss.
How does this diet help with shedding pounds quickly?
By keeping carbs low and calories controlled, your body enters ketosis - burning fat for fuel instead of sugar.
What are the main phases of this eating plan?
It's structured in three stages: rapid weight loss, intermittent fasting, and long-term maintenance for lasting results.
Which foods should I focus on eating?
Load up on nutritious choices like avocados, eggs, leafy greens, and quality proteins while avoiding processed snacks and sugary treats. For sweet bakes without sugar, see our erythritol & stevia range or monk fruit sweeteners.
Can this diet help with health conditions?
Many people see improvements in blood sugar control and metabolic markers, though you should always consult your doctor first.
Is this approach safe for everyone?
While generally safe for short-term use, pregnant women or those with certain medical conditions should seek professional advice before starting.
How does intermittent fasting fit into the plan?
Combining time-restricted eating with keto helps maximise fat burning while keeping calorie intake in check.
What makes this different from standard keto diets?
The carefully structured 800-calorie framework creates faster results while still providing essential nutrients your body needs.
