How to make a healthy, fasting day lunchbox - The Fast 800 (2024)

FAQs

How to make a healthy, fasting day lunchbox - The Fast 800? ›

Make use of tinned fish like mackerel or tuna, as it's high in protein and convenient as you need not worry about cooking or refrigerating it. Vegetarian protein sources like eggs, feta or beans can all be super convenient options to add to a fasting day lunch box and can be enjoyed hot or cold on the go.

The participants on the 800 calorie diet made a gradual return to a more normal diet after the 12 weeks of 800 calories. Both groups were then followed for two years. The results in the rapid weight loss group were astounding. Average weight loss was 10.5kg and nearly ¼ of participants lost over 15kg.

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.

For the purposes of our approach, The New 5:2, this means fasting for two days a week, and not calorie counting for the other five. Whereas, The Very Fast 800 approach involves eating 800 calories a day every day for a maximum of 12 weeks.

If you're following Time Restricted Eating (TRE) and you're unsure if you can manage without your morning cup of tea or coffee with milk, you can have one cup outside of your eating window with a dash of full-fat milk (less than 30ml, which is around 20 calories) without it being detrimental.

Being hungry inbetween your meals could be a sign that you aren't getting the right nutrients. 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.

Metabolic Adaptation: If you have been consistently consuming a very low-calorie diet for an extended period, your body may have adapted by slowing down your metabolism. When your calorie intake is too low, your body may try to conserve energy, making weight loss more difficult.

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.

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.

Can I still drink zero calorie diet sodas whilst following The Fast 800? We don't recommend consuming drinks or foods containing artificial sweeteners. Read more about sweeteners here.

What foods keep you full when fasting? ›

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.

The Very Fast 800 is still a valid approach, and more suitable for those new to low calorie diets, that will definitely kickstart your weight loss journey – it will most likely put you into a state of mild ketosis because you will be running down your sugar supply.

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.

Other things to cut out are starchy carbs including bread, pasta, potatoes and white rice. Instead, he recommends switching to whole grains like bulgur (cracked wheat), whole rye, wholegrain barley, wild rice and buckwheat. So, thankfully, carbs aren't completely out the window.

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.

After a period of 12 weeks (or the achievement of a BMI within the healthy range) you should transition to The New 5:2 or The Way of Life, by way of gradually increasing your non-fasting days by introducing intermittent fasting and non-fasting days each week.

One study reports that alternate day fasting is effective for weight loss and heart health in healthy and overweight adults. The researchers found that the 32 participants lost an average of 5.2 kilograms (kg), or just over 11 pounds (lb), over a 12-week period.

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 800 cal diet was coupled with behavioural support and a structured food reintroduction. Results: The intervention (800 cal) group lost over three times more weight than the control group, losing an average of 10.7kg 12 months after starting the programme.