Delicious 'fast day' meal plans.. that are just 800 calories (2023)

If you don’t want the hassle of calorie counting, follow these plans two days a week, and stick to the basic principles of the Clever Guts diet for the rest of the week.

We have given you the science behind the Clever Guts diet and why it works so well to improve your gut health and help flatten your stomach.

Today, we’ll show you how combining Clever Guts with the now famous 5:2 regime will get you into that Christmas party dress by giving even better results than just following one or the other.

In 2012 Michael found, through a random blood test, that he was a type 2 diabetic. Rather than start medication, he decided to see if there was a more natural way to reverse it. He spoke to scientists and learned about intermittent fasting.

Intermittent fasting doesn’t mean cutting out food altogether. It means reducing calories, fairly dramatically, for a couple of days a week. Intrigued, he made a documentary called Eat, Fast And Live Longer, with himself as a guinea pig.

It included seeing what would happen if he cut his calorie intake to around 600-800 calories a day for two days a week, and did this for eight weeks. He found it surprisingly easy, and on what he was now calling a 5:2 diet lost 20lb, took 4in off his waist and, most impressive of all, reversed his diabetes. That was how the internationally best-selling The Fast Diet book was born.

There are various reasons why this works so well. It’s partly because you aren’t constantly on a diet, which makes a big psychological difference. If you can’t eat your favourite meal today, perhaps you can have it tomorrow.

But there’s a more fundamental reason. Because the calorie restriction forces you to cut out rubbish on fasting days and eat vegetables and good quality fats and proteins, you start to change the bacteria in your gut. And with more of the healthy bacteria in your gut, you’re more likely to crave healthy food when hungry than sweet-tasting junk, even on non-fasting days.


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There is one particularly important type of bacteria called Akkermansia that flourishes when we fast or cut down on our calories.

Akkermansia thrives on fast days because, unlike most other microbes in your gut, they don’t live on the remains of the food that makes its way down into their home, the large intestine. Instead, they feast on the mucus that your gut wall secretes to protect itself against attack by the trillions of microbes that live in the gut.


  • Plan fasting days in advance. Make sure you increase your water intake, as you miss out on the fluids in your usual food and you lose water when you burn fat. Aim for 2-3 litres a day.
  • Soups are satiating, cheap and practical. You can take them to work for lunch and keep portions in the freezer. Go for the non-starchy vegetable or clear broths such as miso soup.
  • Hot drinks suppress appetite, so teas and coffees — ideally black with no sugar — are great.
  • Use flavour enhancers so meals are as tasty as possible. For example, lemon, pepper, chilli, garlic, gherkins, mustard and herbs all add few calories.
  • Expect side-effects such as tiredness, lightheadedness and headaches (often related to dehydration); hunger (it comes in waves and passes so try to ‘surf the wave’); and feeling colder. All should settle over a week or so and are usually less noticeable if you raise the proportion of fat in your diet — try recipes that include avocado or oily fish.
  • Avoid fasting or discuss with your doctor first if: your BMI is below 20, you have a history of eating disorders, are under 18, on medication, are pregnant or breastfeeding, have a significant psychiatric disorder, are unwell or have a significant medical condition, are recovering from surgery, are frail or have other medical conditions.
  • The first few weeks can be tough, but your body adapts. Your appetite settles. Most people feel better and find they have more energy and a clearer head. It helps to get support. Website has useful resources and a supportive community.

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Oddly enough, the presence of Akkermansia actually strengthens and thickens this protective mucus layer, reducing the risk of inflammation in the gut.

A recent study found people with higher levels of Akkermansia in their gut, who went on a diet, lost more belly fat and had better blood-sugar control than those with lower levels. The good news is short-term fasting has been shown to boost levels of Akkermansia.

People often misinterpret the 5:2 approach, claiming it lets you eat ‘whatever you like’ on days you don’t fast. This is not true. Especially if you hope to lose weight.

The best way to do 5:2 is to ensure that on days when you’re not fasting, you eat a healthy, diverse diet. That’s why, when it comes to weight loss, it works so well with the Clever Guts diet, which not only encourages you to eat a varied spread of foods, but also puts fermented foods, such as live yoghurt, kimchi, sauerkraut and kefir, front and centre.

It prioritises foods that either feed the friendly microbes that live in your gut or are packed full of these friendly bacteria. People with a mixed bag of a microbiome tend to be thinner than those with a more depleted population, so a diet that encourages a diverse range of bacteria is very good.

After a few years of intermittent fasting Michael knows the pitfalls that will lead you astray and tricks that will help you succeed — so read on for his tips to make your fasting days as successful as possible. Although the original fasting diet book suggested men eat 600 calories on fast days and women 500, some people struggled. Recent studies suggest 800 is more doable while giving similar benefits.

To kick things off, we’ve put together four days of meal plans that all come in at around the 800-calorie mark and still give you delicious and nutritious breakfasts, lunches and dinners.

If you don’t want the hassle of calorie counting, follow these plans two days a week, and stick to the basic principles of the Clever Guts diet for the rest of the week. Not only will you love the tastes and flavours, you’ll love how it makes you feel — and look.


Simply Creamy Scrambled Eggs

Serves 1 (190 calories)

2 eggs

Small knob of butter or drizzle of oil

Whisk the eggs with a fork in a cup or small bowl. In a small non-stick saucepan, melt the butter over a low heat, without allowing it to brown. Pour in the eggs and stir gently with a wooden spoon for 1-2 minutes.

Remove the eggs from the heat when they start to thicken, but are still a bit runny in places. Don’t overcook them or they will be rubbery. Transfer immediately to the plate. Scatter some Maldon sea salt and freshly ground pepper or a pinch of chilli flakes on top. You can jazz them up with a few fresh herbs, such as chopped chives, too.

(Video) One week of fasting Fast 800 diet | 800 calories a day | What I ate over one week 800 calorie diet


Asparagus, Citrus & Fennel Salad

Serves 2 (100 calories)

8 large asparagus spears

1 large orange, sliced

1 fennel bulb, halved and thinly sliced

2 handfuls of bitter leaves

4 tbsp Lemony Buttermilk Dressing

Sear the asparagus on a hot griddle for 4-5 minutes, turning frequently, then transfer spears to a plate and slice them in half lengthways. Place all the other ingredients in a salad bowl and toss together with the dressing.

Lemony Buttermilk Dressing

A great dressing for salads and slaws, this delivers a double hit of different gut-friendly microbes from the buttermilk and the preserved lemons.

Serves about 4

140ml live cultured buttermilk (or kefir)

½ tsp English mustard

3 tbsp extra-virgin olive oil

½ tsp maple syrup (optional)

Juice and grated zest of ½ small lemon

Whisk the buttermilk and mustard in a bowl and gradually add olive oil, followed by maple syrup if using, and the lemon. Season with sea salt and black pepper.


Prosciutto Wrapped Pork Loin

The prosciutto and cream cheese wrapping keeps the pork moist and succulent,and the roasted fennel adds a delicious sweetness.

Serves 4 (420 calories)

140g cream cheese

2 garlic cloves, finely chopped

2 tsp fresh oregano, chopped (or 1 tsp dried)

500g pork loin

5 slices of prosciutto crudo or serrano ham

2 fennel bulbs, trimmed and quartered

2 tbsp olive oil

Preheat the oven to 180c/160c fan/gas mark 4. Mix the cream cheese, garlic and oregano with some salt and black pepper. Spread the mixture over the pork loin and then wrap the prosciutto around it, covering as much of it as possible.

Place the pork in a roasting tin with the fennel quarters and drizzle with the olive oil. Bake it in the oven for 30-35 minutes, basting it occasionally. It is cooked when the juices run clear.

Serve it sliced, with Red Rice with Resistant Starch (see below) and a large helping of dark-green leaves, such as cavolo nero, Swiss chard or spring greens (which add 20 calories).

Red Rice with Resistant Starch

Red rice has the same relatively low GI as brown rice, but contains extra nutrients, such as healthy polyphenols. The process of cooking then cooling the rice in the fridge for 12 hours converts some of the starchy carbohydrate into resistant starch. This gut-friendly form of fibre is not absorbed in the small intestine, but instead makes its way to the large bowel and beefs up your ‘good’ bacteria.

Serves 4 (90 calories)

100g red Camargue rice

(Video) 800 calorie diet | what I ate in a day | Fast 800 and intermittent fasting| Fasting at home

100g brown rice

1 tsp coconut oil (or mild olive oil)

Place the rice in a saucepan with a lid. Cover it with twice its volume of water and add the oil and a pinch of salt. Bring it to a boil, then allow it to simmer gently, covered, for 20-30 minutes, or until most of the water has been absorbed – at which point turn off the heat and leave it covered to steam for a further 5-10 minutes.

Allow the rice to cool before putting it in the fridge for 12 hours or overnight to convert more of the starch into gut-friendly resistant starch. The rice is then ready to eat cold.


Yoghurt with Chia Jam and Toasted Pistachios

Abandon those low-fat sugary yoghurts for the real thing – thick and creamy full-fat yoghurt is back on the menu as a staple in a healthy diet. The chia jam and toasted nuts give you all the sweetness you need.

Serves 1 (230 calories)1 tbsp chia jam (see below)

100g full-fat live Greek-style yoghurt (or non-dairy equivalent)

Handful of berries, such as raspberries, strawberries or blueberries

1 tbsp toasted nuts, such as pistachios or almonds

Spoon the chia jam into a glass or small jar. Dollop the yoghurt on top, and then sprinkle with the berries and toasted nuts.

Strawberry Chia ‘Jam’

Makes 10 tbsp

25g soft pitted dates, diced (or 1-2 tbsp date syrup)

1 tbsp balsamic vinegar

250g ripe strawberries, hulled and chopped

1 tbsp chia seeds

250ml jam jar with lid

In a medium-sized pan, gently heat the dates with 2 tbsp water and the vinegar, stirring and pressing them with a spoon, to form a slightly lumpy paste. Add the strawberries and continue to cook on a low heat for 4-5 minutes, then remove the pan from the heat, add the chia seeds and mash them into the softened strawberries with a spoon or masher. Spoon the mixture into a small jar and, once it’s cool, put the lid on. Store in the fridge for up to a week.


Chargrilled Red Pepper Dip

Chickpeas can moderate your glucose metabolism and contain resistant starches that produce short-chain fatty acids important for colon health. Even IBS sufferers can usually tolerate them.

Serves 2-4 (240 calories)

2 medium red peppers, halved and deseeded (or about 100g chargrilled red peppers from a jar, drained)

400g can chickpeas, drained of liquid

5 tbsp extra-virgin olive oil

1 tsp salt

1 garlic clove, crushed

Grated zest and juice of ½ lemon

Handful of fresh coriander, chopped

½ tsp chilli flakes to taste

Large pinch of paprika to serve

Place the pepper halves under a hot grill, skin side up, or over a flame, until the skin has charred. Place in a resealable bag to let them sweat and loosen the skin. Once they have cooled, remove the skin and place them in a food processor with the remaining ingredients. Blitz until you have a smooth paste. Serve the dip drizzled with a little olive oil and a sprinkling of paprika and some vegetable crudites.


Brazilian Style Crab

(Video) 800 Calorie Diet Plan (7 Days With Recipes) by DietsMealPlan

Baked crab Brazilian-style, Casquinha de Siri, is a classic of the Bahia region, where the cooking often involves an exotic mix of Mediterranean and African ingredients. Crab is rich in high-quality protein.

Serves 4 (370 calories)

1 tbsp olive oil

½ small onion, finely chopped

1 large garlic clove, chopped

1 red pepper, deseeded and diced

250g white crab meat (fresh, canned or frozen)

2 medium tomatoes, peeled, deseeded and chopped

125ml coconut milk

Handful of fresh parsley, chopped

1 tbsp Parmesan (or veganParmesan), grated

Wedges of lime

Pinch of chilli flakes or a few drops ofTabasco sauce to serve

Preheat the oven to 180c/160cfan/gas mark 4. Heat olive oilin a saucepan and saute the onionfor 5 minutes. Add garlic and redpepper and cook for 2-3 moreminutes, before adding the crabmeat and tomatoes.

After 2 minutes, pour in the coconutmilk and some seasoning and bring itto the boil. Stir in parsley and transferthe mixture to a baking dish. SprinkleParmesan on top, if using, and bakefor 10-12 minutes, or until the top isgolden. Scatter over a few chilli flakesor drops of Tabasco, and serve with abitter leaf salad and lime wedges.


Clever Guts Green Smoothie

A satisfying start to the day, full of green goodness. These drinks are ideal to keep you going on a fast day – one serving will provide about half of your daily calorie count, the rest of which you can make up with a meal.

Serves 1 (450 calories)

4 celery stalks, chopped

Small handful of kale, chopped, tough stalks removed

Large handful of spinach

2 pak choi, tops only

½ avocado, sliced

80g blueberries

2 tbsp full-fat live Greek-style yoghurt (or non-dairy equivalent)

1 tbsp olive oil

Handful of ice cubes

Place all the ingredients in a blender with 200ml water and blitz for 10-20 seconds. The mixture should retain a little texture. Pour it into a jug and store it in the fridge for up to 24 hours.

Smoked Salmon Ceviche

This mildly exotic-tasting salad is ideal for a fasting-day lunch. Smoked salmon is remarkably filling yet low in calories. You also get some added protein, nutrients and fibre from the edamame beans.

Serves 1 (450 calories)

Juice of 1 lime (or ½-1 tbsp yuzu juice)

1 tbsp live organic apple cider vinegar


½ tsp mirin wine (or ¼ tsp sugar)

¼ tsp root ginger, finely grated

Pinch of cayenne pepper or mild chilli powder

60g smoked salmon, diced

40g edamame beans, cooked

2-3 radishes, finely sliced

40g watercress

½ avocado, diced

1 tbsp mild olive oil

Mix the lime juice, cider vinegar, mirin, ginger and cayenne pepper in a bowl. Stir in the salmon, edamame beans and radishes and leave the mixture to marinate for 30 minutes. When you are ready to eat, toss the watercress and avocado in the olive oil in another bowl, place the salmon mixture on top and serve.


Avocado and Smoked Salmon

Simple and high in protein and omega 3 oils, this is a great breakfast that will keep you full for the rest of the morning.

Serves 2 (280 calories)

1 avocado, finely sliced

160g smoked salmon

Juice of ½ lemon

Divide the avocado between two plates, fanning the slices out. Place the smoked salmon on top with a generous squeeze of lemon juice and a grinding of black pepper. Serve immediately.

Sausage and Mediterranean Veg Tray Bake

All cooked in one tray and containing lots of fibre-rich vegetables.

Serves 2 (510 calories)

4 good-quality free-range sausages (or gluten-free sausages)

1 red pepper, deseeded and sliced

1 yellow pepper, deseeded and sliced

1 medium red onion, cut into 8 wedges

3 tbsp olive oil

1 tsp dried thyme or oregano

1 medium courgette, cut into batons

100g cherry tomatoes on the vine

1½ tbsp balsamic vinegar

2 heaped tbsp cooked wholegrains (quinoa, bulgar wheat or pearl barley)

Preheat the oven to 180c/160c fan/gas mark 4. Place the sausages in a large roasting tray with the peppers and onion. Drizzle over the oil and sprinkle on the herbs, some Maldon sea salt and freshly ground black pepper. Place the tray in the centre of the oven for 15 minutes, then stir in the courgette and tomatoes and drizzle over the balsamic vinegar. Return the tray to the oven for a further 10-15 minutes or until the sausages start to brown. When they are cooked, stir in the wholegrains and serve.

Adaptedby ClaireColemanfrom TheClever GutsDiet RecipeBook byDr Clare Bailey(Short Books, £14.99). Toorder a copy for £11.99,visit or call 0844 571 0640. P&P is free onorders over £15. Offervalid until November 18, 2017.

(Video) *Fast 800* Book | 7 Day Meal Plan | Beginners Guide


What should I eat on 800 calories a day? ›

During this period of the diet, it's advised you enjoy fewer processed and more home-cooked foods, with plenty of vegetables and fruit as well as whole grains, beans, lentils, extra fibre, lots of nuts and plenty of full-fat dairy and oily fish.

What should I eat on fast 800? ›

Have high-quality proteins. 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.

How many pounds will I lose if I only eat 800 calories a day? ›

Some people go on a very low-calorie diet for rapid weight loss, often consuming only 800 calories a day. This type of diet usually includes special foods such as shakes, bars, or soups to replace meals and for added vitamins. Very low-calorie diets can help a person achieve weight loss of up to 3 to 5 pounds per week.

Do you eat breakfast on the Fast 800 diet? ›

According to Dr Michael Mosley, creator of the 5:2 and Fast 800 intermittent fasting diets and the Fast 800 weight loss programme, low-carb breakfast choices (chia bircher, eggs or yoghurt, for example) are a must when it comes to successful weight loss.

What did Kim K eat to lose 16 pounds? ›

According to Healthy Balance, Kim Kardashian's 3-week weight loss journey involved her cutting carbs and eating “just the cleanest veggies and protein.” When it came to working out, Kim ran on a treadmill and wore a sauna suit twice a day.

How much weight can I lose in 2 weeks on 800 calories a day? ›

In general, it is safe and possible to lose between 1-2 pounds per week while following a moderate calorie deficit and healthy diet. For those on a 800 calories a day diet, weight loss of 8-16 pounds is possible in a month.

Are bananas OK on fast 800? ›

Doctor Michael Mosley - the nutritionist behind a range of diets including The Fast 800 and 5:2 - advised that you should cut out some foods, including a common fruit, if you want to shed some pounds. The experts says that eating bananas is not as beneficial as you may think, reports The Express.

What fruit can I eat on fast 800? ›

Fruit is a great alternative to cakes and biscuits if you feel like something sweet, but limit it to two pieces a day. Stick to lower-sugar fruits such as berries, apples, and pears.

What fruit to avoid on fast 800? ›

The Fast-800 website also states that slimmers should avoid eating melons and pineapples too often, as they also contain high levels of sugar.

Which snack is lowest in calories? ›

25 Super Snacks With 100 Calories or Less
  • 1/2 Cup Slow-Churned Ice Cream. 1/25. Surprise! ...
  • 6 Cups Microwave Popcorn. 2/25. ...
  • Cottage Cheese and Cantaloupe. 3/25. ...
  • Three Crackers With Cheese. 4/25. ...
  • Fourteen Almonds. 5/25. ...
  • Six Whole-Grain Pretzel Sticks. 6/25. ...
  • Baked Apple. 7/25. ...
  • Cheese-Stuffed Pita Pocket. 8/25.
Feb 22, 2022

How long is it safe to eat 800 calories a day? ›

Is the Fast 800 diet safe to follow in the long term? The NHS suggest that should you choose to follow a VLCD you should do so for no longer than 12 weeks and under the guidance of a suitably qualified healthcare professional.

How to lose 20 pounds in a month? ›

How to Lose 20 Pounds as Fast as Possible
  1. Count calories. ...
  2. Drink more water. ...
  3. Increase your protein intake. ...
  4. Reduce your refined carb consumption. ...
  5. Start lifting weights. ...
  6. Eat more fiber. ...
  7. Follow a sleep schedule. ...
  8. Set reasonable goals and stay accountable.
Aug 13, 2018

How much weight can you lose on 12 week Fast 800 diet? ›

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.

Can I have butter on fast 800? ›

As a concentrated dairy product, we're not advising you to lather butter onto every meal; however, a small amount every now and then will cause far less harm than processed margarine and spreads.

Are oats allowed on fast 800? ›

At The Fast 800 we are passionate about texture and flavour, which is why we love this recipe. Creamy, full-fat coconut milk and rolled oats will keep you fuller for longer, and the naturally intense sweetness of berries and passion fruit tastes seriously indulgent first thing in the morning.

What does Khloe Kardashian eat to stay thin? ›

Khloe's diet is relatively simple: she focuses on eating lean protein, healthy fats, and plenty of veggies. She also makes sure to stay hydrated by drinking plenty of water and green tea. When it comes to exercise, Khloe is a fan of high-intensity interval training (HIIT).

How much does Khloe Kardashian weigh? ›

Her height is 5'9'' (175 cm) and her 2021 weight is 139lb (63 kg).

What does Kim eat for breakfast? ›

One breakfast Kim loves is blueberry oatmeal pancakes, her trainer, Melissa Alcantara says. They give her the boost she needs to fuel her mornings and workouts. Another typical breakfast order of Kim's is scrambled eggs with tomatoes, onions, and mushrooms.

What does Michael Mosley recommend for breakfast? ›

Writing on his website, Mosley revealed that eating eggs in the morning can be a great building block for losing weight and that a mushroom omelette is one of his own "go-to breakfasts". He wrote: "Boiled, poached, scrambled or as an omelette - they'll keep you feeling fuller for longer compared to cereal or toast."

What happens if you only eat 800 calories a day? ›

People on a very low-calorie diet for 4 to 16 weeks report minor side effects such as fatigue, constipation, nausea, and diarrhea. These conditions usually improve within a few weeks and rarely prevent people from completing the program. Gallstones are the most common serious side effect of very low-calorie diets.

Does The Fast 800 really work? ›

There is limited research to support the Fast 800 diet as being superior to other equivalent energy-restricted diets. While the evidence suggests that an intermittent fasting diet may be an effective way to lose weight, it is unlikely to be more effective for weight loss than traditional methods of dieting.

What bread is best for fast 800? ›

Choose multi-grain, seeded or rye bread over white. Again, the good bacteria in your gut will thrive on the fibre in these foods. But during both the rapid weight loss and 5:2 stages of the diet you should keep your intake of wholegrains down.

What vegetables can I eat on fast 800? ›

Think broccoli, brussel sprouts, kale, cabbage, spinach, bok choy (or pak choy) – most of the cruciferous vegetable family.
You could:
  • Add a handful of spinach in your smoothie;
  • Roast or steam and serve with your favourite protein; or.
  • Add an extra handful or two to a salad.
Mar 20, 2020

What you Cannot eat during fasting? ›

Strictly speaking, any amount of calories will break a fast. If a person follows a strict fasting schedule, they should avoid any food or drinks containing calories. Those following a modified fasting diet can often eat up to 25% of their daily calorie needs while fasting.

How much weight can I lose on fast 800 in a month? ›

This is considered a rapid weight loss approach, and it isn't as scary as you might initially think. While The Very Fast 800 can be followed for up to 12 weeks or until you reach a healthy BMI (whichever comes first), in just three short weeks, the average weight loss across the group was 7kg, just over a stone.

Can you drink coffee on 800 diet? ›

If you enjoy a daily coffee (as many of The Fast 800 team do, too), try to stick to one to two caffeinated cups per day. If that sounds tricky, try these alternatives: Give decaf coffee a chance. Sip on herbal teas.

Can I drink black coffee on The Fast 800 diet? ›

Strictly speaking, black tea or coffee, herbal teas and water are the most suitable options that will not break your fast. Just steer clear of lattes if you're practising TRE and as always on fasting days, include milky drinks in your calorie intake. We always recommend full fat milk.

What foods have no calories? ›

Here are 39 foods with almost zero calories.
  • APPLES. Apples are highly nutritious and one of the most popular fruits in the United States, according to USDA's Economic Research Service (1). ...
  • ARUGULA. Arugula is a dark, leafy green with a peppery flavor. ...
  • ASPARAGUS. ...
  • BEETS. ...
  • BROCCOLI. ...
  • BROTH. ...

What foods make you feel full but have super low calories? ›

High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain. One cup of air-popped popcorn has about 30 calories.

What junk food has the least calories? ›

Ice cream tops our list of low-calorie snacks. The key is to look for slow-churned or double-churned varieties. This refers to a process that reduces fat and calories while retaining the creamy texture of full-fat varieties, so 1/2 cup has just 100 calories.

What are the side effects of eating 800 calories a day? ›

Side effects can include:
  • feeling hungry.
  • feeling low on energy.
  • a dry mouth.
  • constipation or diarrhoea.
  • headaches.
  • dizziness.
  • cramps.
  • hair thinning.

How many calories is too little? ›

However, calorie intake should not fall below 1,200 a day in women or 1,500 a day in men, except under the supervision of a health professional. Eating too few calories can endanger your health by depriving you of needed nutrients.

How to lose 5 pounds in a week? ›

How To Lose 5 Pounds Fast
  1. Drink Two Glasses of Water Before Every Meal. ...
  2. Reduce Bloating. ...
  3. Get Eight Hours of Sleep. ...
  4. Avoid Processed Foods. ...
  5. Strengthen Your Core. ...
  6. Ditch Alcohol Completely. ...
  7. Try High Intensity Interval Training (HIIT)

What should I eat to lose 20 pounds in 2 weeks? ›

How To Lose 20 Pounds Fast In 2 Weeks?
  1. Make A Commitment. You may see this as obvious, but losing weight will be a hard nut to crack without your commitment. ...
  2. Cut Your Caloric Intake. ...
  3. Up Your Protein Intake. ...
  4. Eat More Fibre. ...
  5. Plenty Of Sleep. ...
  6. Avoid Refined Carbs. ...
  7. Increase The Intensity Of Your Workouts. ...
  8. Drink More Water.

How fast can I realistically lose 20 pounds? ›

“A generally accepted rate of healthy weight loss is a half-pound to one-pound per week. So, budget five-to-six months to achieve a 20-pound weight loss,” she says. McAllistre explains that losing weight slowly helps you keep the weight off.

How much weight can I lose in 2 weeks on The Fast 800? ›

This, he says, is a recent game changer in the weight-loss world. Losing weight fast - expect to lose 5kg eating 800 calories a day for two weeks and 14 kilos over eight weeks - mean you are more likely to hit your targets and keep it off.

Why am I not losing weight on The Fast 800? ›

Why does the weight loss plateau occur? There is no single cause of the weight loss plateau. One reason may be that when calories are significantly reduced, the body switches from using glucose to using its stores of glycogen (before then moving into fat-burning mode) in the muscles and liver.

How many carbs can I eat on fast 800? ›

If you've read Dr Mosley's latest book, The Fast 800 Keto, you'll know that he recommends following the rule of 50:50. Keeping carbohydrates under 50g per day and ensuring protein remains above 50g.

Is peanut butter OK for fast? ›

Foods rich in protein and fiber will fill you up, which is especially important on fasting days when you won't be eating as much. Some examples of protein and fiber rich foods include: chicken and lean meat, broccoli, milk, black beans, almonds, peanut butter, bananas and pasta.

Can you have cucumber on fast 800? ›

We encourage you to eat non-starchy vegetables alongside your meals. The vegetables shown contain more calories than the vegetables you can eat liberally, such as broccoli and cucumber, therefore count calories when including them on fasting days.

What snacks can I eat on fast 800? ›

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.

What drinks can you have on fast 800? ›

If you want to cruise through your fasting window without consuming calories, you can have black coffee, black tea, herbal teas, water and sparkling water - we like adding a squeeze of lemon or lime and some fresh herbs!

Are boiled eggs good to break a fast? ›

Eggs. As another high-protein food, eggs are one of the best foods to eat after fasting. Eggs are a complete source of protein, which means that they contain all nine essential amino acids. They also contain several important vitamins and minerals.

Is 800 calories a day starving? ›

Generally, nutritionists define a very low calorie diet as consuming 450–800 calories or fewer per day, which isn't healthy or sustainable in the long term. As such, starving your body of calories may pose numerous health risks and is not recommended ( 4 , 5 , 6 ).

How many calories should I eat a day if I burn 800 calories? ›

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.

Why am I not losing weight on 800 calories a day? ›

Unfortunately if you aren't losing at 800 calories a day for two weeks, then you probably aren't actually at 800 calories a day. It's a pretty simple in/out exercise. Are you weighing and measuring everything you take in? Portions are notoriously smaller than people think they should be.

What veg can you eat on fast 800? ›

Think broccoli, brussel sprouts, kale, cabbage, spinach, bok choy (or pak choy) – most of the cruciferous vegetable family.
You could:
  • Add a handful of spinach in your smoothie;
  • Roast or steam and serve with your favourite protein; or.
  • Add an extra handful or two to a salad.
Mar 20, 2020

How much weight can you lose in 12 weeks fast 800? ›

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.

What is the bare minimum calories to survive? ›

Most adults need a minimum of 2000 calories to sustain metabolism, muscle activity, and brain function.

Can eating too few calories make you gain weight? ›

One of the main reasons that undereating can lead to weight gain is because consuming too few calories can cause your resting metabolic rate to slow down. This means you may burn fewer calories throughout the day.

How to burn 1,000 calories in 30 minutes? ›

An interval session consisting of 30-second bouts of sprinting in between five-minute segments of jogging can burn 1,000 calories in less than 30 minutes. According to the American Physiological Society, research shows that sprint interval training can burn 200 calories in just 2.5 minutes.

How many calories do you burn sleeping? ›

As a very approximate number, we burn around 50 calories an hour. View Source while we sleep. However, every person burns a different amount of calories during sleep, depending on their personal basal metabolic rate. View Source (BMR).

How many carbs a day on fast 800? ›

If you've read Dr Mosley's latest book, The Fast 800 Keto, you'll know that he recommends following the rule of 50:50. Keeping carbohydrates under 50g per day and ensuring protein remains above 50g. For the Online Programme, we have now developed keto meal plans, where calories fall between 800-1000 each day.

Can I drink diet Coke on the fast 800? ›

Can I still drink zero calorie diet sodas while following the Online Programme? We don't recommend consuming drinks or foods containing artificial sweeteners.

Can you eat bread on the fast 800 diet? ›

Aim to have them less than twice a week. Watch out for foods that get rapidly converted to sugars in your blood, such as: Potatoes, bread, white rice and white pasta. Most breakfast cereals and 'instant oats' (rolled oats are OK).

Does the fast 800 diet really work? ›

There is limited research to support the Fast 800 diet as being superior to other equivalent energy-restricted diets. While the evidence suggests that an intermittent fasting diet may be an effective way to lose weight, it is unlikely to be more effective for weight loss than traditional methods of dieting.


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