What is the Fast 800 diet? Dr Michael Mosley’s weight loss diet that cuts diabetes risk

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Weight loss Dr Micheal Mosley Fast 800 diet

Dr Michael Mosley and his famous Fast-800 Diet plan that helps beat Dabetes Type 2 and achieve weight loss.

KEY HIGHLIGHTS

  • Michael Mosley is a doctor from the UK who has worked successfully in sending his DiabetesType 2 into remission.
  • He says he was not obese or particularly overweight but more TOFI (Thin Outside, Fat Inside) as his scans showed.
  • Now, he says he wants to help the world beat the obesity and diabetes epidemic.

All weight loss plans and diets are hogwash if they have never been tried by anyone and have success to report. In that respect, Dr Michael Mosly and his world-famous The Fast 800 diet plan qualify without doubt as a diet plan worth considering. Especially if you are overweight, fear that obesity may bring along diabetes.

Dr Michael Mosley writes, “I wrote the Blood Sugar Diet because, in 2014, I was diagnosed as a type 2 diabetic. I was not particularly overweight, weighing about 189lbs (86kgs) and I didn’t look particularly fat, but that was because a lot of the fat I was carrying was internal. I was a TOFI, Thin on the Outside, Fat Inside. I went for a special MRI scan and (scans showed that) I had lots of fat (the white stuff) clogging up my internal organs.”

What did Dr Michael Mosley do to lose weight, reverse diabetes?

  1. He continues that rather than start on medication he went on the 5:2 diet.
  2. For five days per week, you eat normally and don’t have to think about restricting calories.
  3. Then, on the other two days, you reduce your calorie intake to a quarter of your daily needs.
  4. That works out to about 500 calories per day for women, and 600 for men. But now Dr Mosly pegs it at 800 calories.
  5. He says that helped him lose 20lbs (9kgs) and reversed his diabetes.

“I’m not exceptional. Studies carried out by Professor Roy Taylor and his team at Newcastle University have shown that losing 10-15 per cent of body weight can reverse type 2 diabetes in 84 per cent of recently diagnosed diabetics, and 50 per cent of those who have been diabetic for more than 10 years.

Dr Mosley reiterates that if you are prediabetic, then losing belly fat is also important. Studies by the National Institutes of Health in the US have shown that if you can reduce your weight by just 7 per cent you massively cut your risk of developing diabetes. Even modest weight loss can be helpful, particularly when it is combined with exercise.

What is the Fast 800 diet plan?

  1. The rapid weight loss phase involves eating 800 calories a day.
  2. 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.
  3. One must not take on this or any diet plan or alteration unless your doctor certifies it as okay for you.
  4. If this approach is right for you, thefast800.com recommends that you stay on this stage for a minimum of 2 weeks.
  5. It is, however, desirable that one follows the plan for up to 12 weeks depending on your goals and how much weight you have to lose.

What not to eat if you want weight loss:

Dr Michael Mosly is totally against the uncontrolled consumption of ultra-processed food (UPFs). These are high-calorie foods that are often packed with sugar, fat and salt, as well as chemical flavourings and preservatives. And why do they seem so irresistible if they are bad for us? Because they are cooked in such a manner and contain ingredients such that when we eat them, the reward circuits in our brains get stimulated (activated). That triggers another reaction – once we start eating them we find it really hard to stop.

What are the ultra-processed foods that fall into this “trick the brain” category?

Chicken nuggets, burgers, chips, pizzas, hotdogs, pre-packaged meals, mass-produced ice-cream, sweets, crisps, energy bars, bakery goods, biscuits, margarine and pretty well anything that says ‘instant’– i.e. instant noodles, soups and desserts.

The Fast 800 diet recommends a low-carbohydrate, low-red meat, Mediterranean-style meal plan. Ensure that your meal contains whole grains, vegetables, fruits, beans and fish – so that you remain fuller for longer and do not go on a binge-eating drive after uncontrollable craves.

Dr Michael Mosley – who developed this plan on diet based on the research performed by Professor Roy Taylor of Newcastle University including the DiRECT study, funded by Diabetes UK – is also the anchor of BBC Two’s “Trust Me, I’m a Doctor”, and the author of the book “The Fast 800”. Though his diet claims to potentially cut your risk of type 2 diabetes, heart disease and cancer and, because stage one is a very low-calorie diet (VLCD), possibly reverse type 2 diabetes – the BBC Good Food website advises caution.

Stages of the Fast 800 Diet:

Stage 1:

This is the rapid weight loss phase that you may carry on for a minimum of 2 weeks and no more than 12 weeks. During this time you restrict your calorie intake to 800. Follow a relatively low-carb Mediterranean-style diet, with lean protein sources and vegetables. On days when cooking is not possible, thefast800.com website’s there to the rescue with meal replacement shakes that are high in protein, fibre and healthy fats. They also have vitamin supplements designed especially for this low-calorie diet, so that your nutrition deficiencies do not create a health crisis. The diet plan is designed to switch the body from burning sugar to fat burning by prompting mild ketosis.

Stage 2:

The second stage of the plan involves intermittent fasting, restricting calories to 800 a day for two days of the week, then eating a healthy, low-carb Mediterranean diet for the remaining five days.

Stage 3:

Once you’ve achieved your goal weight, and you also notice that you have lost visceral fat (abdominal or belly flab), and the bloodwork shows your health parameter markers are better/normal, then BRAVO! You have now entered the maintenance phase that is designed to fit personal goals and to work with your lifestyle. You can continue with the healthy “Mediterranean style” of eating, keep your sugar intake low, and limit the amounts of starchy carbs, with a weekly fast day, if needed.

Likely side-effects of Fast 800 diet plan?

According to BBCGoodFood.com, during the first stage you may also experience side effects – the most common are headaches, constipation or tiredness. This is typically due to dehydration, so the plan encourages you to increase your intake of calorie-free liquids to 2-3 litres per day.

A word of caution: Do not adopt this plan on your own, especially if you are prescribed diabetic medication or insulin. Everyone must discuss the plan with the personal GP and secure their ongoing support and monitoring for the duration of the plan. With your doctor’s monitoring, surely, if Dr Mosley could do it, you can too.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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