The Fast 800 Diet explained with recipes for breakfast, lunch and dinner

It’s one of the most popular weight loss plans out there – alongside similar diets like the 5:2 diet and intermittent fasting – but what is the Fast 800 diet?

According to founder Dr Michael Mosley, those who closely follow the Fast 800 plan could see themselves lose up to 11lb in two weeks by limiting their daily intake to 800 calories a day. It’s been praised, alongside the 16:8 diet, as one of the diets that work fast.  Some people also take on the diet because they find it difficult to lose weight in other ways and have found fasting to be most effective.

Dr Michael Mosley says of his diet plan: “Eating well doesn’t just help you lose weight. Good food can boost your immune system, give you energy and even impact your mood.” 

What is the Fast 800 Diet?

The Fast 800 diet involves cutting your calorie intake to 800 a day for the first couple of weeks. You then progress to the 5:2 stage – where you’re only required to eat this number of calories for two days a week, while following a sensible diet on the other five days.

There are two well-know books that dieters follow when on the plan. The first was Michael Moseley’s The Fast 800 published in 2018 and the second was The Fast 800 Recipe Book, written by Dr Clare Bailey and Justine Pattison, published in 2019. Both are available on Amazon and they provide insightful information, guidance and recipes, a selection of which you can find further down this page.

The Fast 800 Recipe Book: Low-carb, Mediterranean style recipes for intermittent fasting and long-term health £9.50 | Amazon

Following Dr Michael Mosley’s No.1 bestselling Fast 800, this fabulous companion cookbook offers a collection of delicious, nutritious recipes to help you incorporate the new 800-calorie programme into your daily life.

• View The Fast 800 Recipe Book: Low-carb, Mediterranean style recipes for intermittent fasting and long-term health – £9. 50 | Amazon

The Fast 800 Diet: Stage 1

Involves sticking to 800 calories a day for at least two weeks. This should induce mild ketosis (much like the keto diet), which is associated with fat burning. It is the most intensive stage of the diet and should last for about two weeks, however, it’s not suited to everybody and if this approach is not for you, you can skip ahead to the second stage, the new 5:2.

The NHS advises that if you are following an 800 calorie diet, you need to make sure it is nutritionally complete and that it doesn’t last for more than 12 weeks.

The Fast 800 Diet: Stage 2

The new 5:2. When you’re nearing your weight-loss target, eat 800 calories on two days of the week and on the others, follow a Mediterranean diet, exercising portion control.

During this period of the diet, it’s advised you enjoy fewer processed and more home-cooked foods, with plenty of the healthiest vegetables and fruit as well as whole grains, beans, lentils, extra fibre, lots of nuts and plenty of full-fat dairy and oily fish. Sugar should be reduced or avoided, starchy carbs, like white bread and white pasta, are gone, and 45-60g of good-quality protein should be consumed daily.

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Why is this stage important?

On your two fast days, your body will enter a state of ketosis just as it would if you undertook a rapid weight loss plan. With the new 5:2, you will lose fat and achieve a better response to insulin which will in turn, make it easier for you to keep portion sizes regular during the week.

The new 5:2 also gives those on the plan the chance to experience other fasting benefits, such as apoptosis (clearing out of old or damaged cells), tissue regeneration, reduced risk of cancer, increased metabolic rate and decreased inflammation.

The Fast 800 Diet: Stage 3

You’ve hit your goal, so maintenance is key. Make sure you continue to eat sensible portions of moderately low-carb, Mediterranean style food every day and sticking to a low-sugar diet.

Dr Mosley says, “The Mediterranean diet is the healthiest diet on the planet. There is this perception that Italian food is predominantly pasta and pizza, but this is not true. It’s actually packed with fruit, vegetables, nuts, olive oil and fish – all of which are good for you and have been proven to help prevent dementia, strokes, cardiovascular disease, heart disease and has even in some cases, been known to reverse type 2 diabetes.”

The main components of a Mediterranean diet are:

• Daily consumption of vegetables, fruits, whole grains and healthy fats.
• Weekly intake of fish, poultry, beans and eggs.
• Moderate portions of dairy products.
• Limited intake of red meat.

Fast 800 Diet recipes: Breakfast

Spiced breakfast plums

1. Put 4 plums, halved and stoned, in a saucepan. Add 2x 10-12cm orange zest strips and 100ml fresh orange juice, 150ml water and ¼tsp ground cinnamon. Stir gently.
2. Bring liquid to a simmer, cover with a lid, reduce the heat to low and cook for 10-15 mins.
3. Divide the spiced plums between two bowls, along with 100g full-fat Greek yogurt and 15g toasted flaked almonds. This can be served warm or cold.

NOT FASTING? Add extra toasted flaked almonds.

TOP TIP: This dish works as a dessert too!

 233 cals | serves 2

Credit: The Fast 800 Recipe Book

Pear and cinnamon porridge

1. Place 30g jumbo oats, ½ pear, cored and chopped, and ¼tsp ground cinnamon into a small non-stick saucepan. Pour in 75ml full-fat milk and 120ml water and cook over a low-medium heat for 5-6 mins, stirring constantly.
2. Pour into a deep bowl and scatter with 5g flaked almonds to serve.

NOT FASTING? Increase the portion size

267 cals | serves 1

Poached eggs with mushrooms and spinach

1. Third-fill a saucepan with water and bring to a gentle simmer.
2. Break 2 medium eggs into a cup, then carefully tip one at a time into pan. Cook over a very low heat, with the water hardly bubbling, for 3 mins, or until the whites are set but the yolks remain runny.
3. While poaching the eggs, melt 5g butter in a medium non-stick frying pan over a medium heat and stir-fry 75g small chestnut mushrooms for 2-3 mins.
4. Add 50g spinach and toss with the mushrooms until just wilted. Season with a pinch of sea salt and black pepper.
5. Serve the mushrooms and spinach on plate. Drain the eggs with a slotted spoon and place on top. Serve with more ground black pepper.

NOT FASTING? Serve on top of a slice of wholegrain toast.

Other options include avocado, ricotta and mushrooms (with or without toast) – delicious!

241 cals | serves 1

(Image credit: Getty Images)

Fast 800 Diet recipes: Lunch

Curried chicken and lentil soup

1. Heat 1tbsp extra virgin olive oil in a large non-stick saucepan, add 1 onion, peeled and finely chopped, and 1 pepper, deseeded and cut into chunks, and gently fry for 5 mins. Stir in 2tbsp curry powder and cook for a few seconds more, stirring constantly.
2. Add 1 x 400g can chopped tomatoes and bring to the boil. Cook for 2 mins, stirring constantly, then crumble over 1 chicken stock cube and add 1 litre water.
3. Rinse 50g dried red split lentils and add to the pan. Stir in 225g frozen spinach and bring to simmer. Season well with salt and pepper. Cook 10 mins, stirring often.
4. Add 200g cooked chicken pieces and cook for 8-10 mins. You can add extra water if needed.
5. Adjust seasoning to taste and serve with lemon wedges for squeezing over.

NOT FASTING? Top with 2tbsp of toasted flaked almonds and 1tbspof full-fat Greek yogurt.

223 cals | serves 4

Credit: The Fast 800 Recipe Book

Edamame and tuna salad

1. Tip 200g frozen edamame beans into a heatproof bowl and cover with just-boiled water from a kettle. Stir and leave for 1 min to allow the beans to thaw. Drain and rinse under cold water.
2. Place the beans, 2 spring onions, trimmed and thinly sliced, 1 x 110g no-drain tinned tuna and 15g parsley in a bowl and use a fork to flake the tuna. Drizzle 1½tbsp cider vinegar and 3tbsp olive oil over salad, season with salt and pepper and toss together well.
3. Just before serving, add 2 large handfuls of rocket and toss lightly.

NOT FASTING? Increase the portion size.

408 cals | serves 2

Asparagus, pea and mint frittata muffins

1. Preheat the oven to 200C/fan 180C/Gas 6 and generously oil a deep, six-hole muffin tin. Cut six roughly 10cm square pieces of non-stick baking paper and use to line the tins, leaving the excess paper peeking over the sides.
2. Third-fill a large pan with water and bring to the boil. Add 150g asparagus, trimmed and cut into 2-3cm pieces, and cook for 4 mins. Add 100g frozen peas and cook for 1 min more. Drain the vegetables and tip into a large bowl with 4 spring onions, trimmed and thinly sliced, and 3-4tbsp chopped fresh mint.
3. Beat 6 large eggs in a separate bowl with a good pinch of salt and pepper.
4. Divide the vegetables between six muffin cases and top with 65g feta chunks.
5. Pour the egg over the vegetables, then bake in the oven for about 20 mins.

NOT FASTING? Increase the portion size.

154 cals per muffin | serves 6

Fast 800 Diet recipes: Dinner

Speedy pizza

1. Preheat grill to medium-hot setting. For the pizza topping, tip ½ a 400g can of chopped tomatoes into a sieve and shake to remove any excess juice.
2. Transfer the tomato pulp to bowl and stir in 1tbsp tomato purée and ½tsp dried oregano. Season with salt and pepper.
3. Lightly toast 1 wholemeal pitta bread, place on a board and carefully cut in half horizontally with a bread knife. Separate the two pieces, place on a baking tray, cut side down.
4. Spread the pitta halves with tomato sauce and top with 2 roasted red peppers from a jar, drained and sliced, and 2 chestnut mushrooms, very finely sliced. Sprinkle with 35g grated mozzarella, drizzle with 1tbsp olive oil and place under the grill for 4-5 mins.

221 cals | serves 2

Credit: The Fast 800 Recipe book

Sausages with onion gravy and cauliflower mash

1. For the cauliflower mash, half-fill a medium pan with water and bring to the boil. Add 1 medium cauliflower, trimmed and cut into small florets and return to the boil. Cook for 15-20 mins or until soft. Drain, then return to the pan. Add 1tbsp olive oil, a couple of pinches of salt and lots of ground black pepper. Blitz in a food processor until smooth. Keep warm over a very low heat, stirring occasionally.
2. Meanwhile, heat 2tbsp olive oil in a large non-stick frying pan and gently fry 12 chipolata sausages for 5 mins, turning regularly. Add 1 onion, peeled and thinly sliced, and cook for a further 8-10 mins.
3. Stir in 300ml hot chicken or pork stock and 2tbsp reduced-sugar tomato ketchup and bring to simmer. Mix 2tsp cornflour with 1tbsp cold water in a small bowl and stir into the pan. Season with pepper and simmer for 1-2 mins. Adjust the seasoning to taste.
4. Divide the cauliflower mash between four warmed plates and top with the sausages and gravy.

NOT FASTING? Increase the portion size and add a generous knob of butter or grated Cheddar to the cauliflower after blending, and mix thoroughly.

367 cals | serves 4

Spicy bean chilli

1. Heat 2tbsp oil in a large, deep, non-stick frying pan, and gently fry 1 peeled and sliced onion for 3-4 mins.
2. Add 1tsp smoked paprika, 1tsp cumin and 1tsp ground coriander and cook for a few seconds, stirring well.
3. Add 1 x 400g can of chopped tomatoes, 1 x 400g can of drained black beans and 1 x 400g can of drained mixed beans, 250ml vegetable stock, 1tbsp tomato purée and 1tsp mixed dried herbs, season with salt and pepper and bring to simmer. Cover loosely with lid and cook for 15-20 mins, stirring occasionally.
4. Serve topped with a sprinkling of Cheddar (75g in total) and generous spoonfuls of full-fat Greek yogurt.

NOT FASTING? Serve with cooked brown rice and top with sliced avocado.

346 cals | serves 4

The Fast 800 Recipe Book

Fast 800 Diet: Snack recipe

Almond and raisin chocolate pennies

1. Line a baking tray with non-stick baking paper.
2. Break 100g plain dark chocolate into squares and place in a bowl over a pan of gently simmering water. Make sure the base of the bowl isn’t touching the water. Leave to melt for 5 mins, stirring occasionally. Or, melt in a microwave on high for 1-2 mins.
3. Carefully remove the hot bowl from the pan and, using a teaspoon, pour individual spoonfuls of melted chocolate onto the tray, spaced well apart.
4. Scatter 25g flaked almonds and 25g raisins on top of the melted chocolate. Leave to set for 2-3 hours.
5. Place in an airtight container and store for up to a week in a cool place.

38 cals per penny | makes 20

The Plan is a calorie-controlled diet. Individual results will vary. If you are adolescent, pregnant, breastfeeding, have a medical condition, or are unsure in any way then talk about your weight-loss plans with your doctor or dietician.

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Video of the Week

800-calorie diet: everything you need to know, including what it is and dangers

A few years back, the traditional approach to weight loss, which focused on calories in versus calories out was turned on its head with the arrival of intermittent fasting as a new, evidence-based weight loss option.

(Getty)

While fad, low-calorie diets had been shunned in the past, it suddenly became acceptable to eat as few as 500 calories, and support weight loss, while even promoting metabolic health. Indeed the 5:2 diet, has been shown to have a number of benefits, when prescribed for the right person.

Following on from this, we have then seen several versions of fasting regimes, and more recently the 800-calorie plan has entered the fold — a slightly more generous dietary model that claims that 800 calories is the magic number for fast, effective weight loss.

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Now, in the worlds of diets and nutrition, 800 calorie diets are not new, rather they have been used in conjunction with meal replacement programs that aim to induce ketosis for many years. However, this approach is very different to the kind of 800 calorie diet doing the rounds, and as a practising dietitian — working in the area of weight loss every day — I have some fundamental issues with this calorie prescription for weight loss, long-term metabolic health and even mental health when this degree of dietary restriction is suggested for weight loss.

It is not easy to eat 800 calories

An 800-calorie diet is an extremely restrictive diet, with fewer than half the calories an average female requires. While the 5:2 program too suggests an extremely low-calorie intake, it is only on two days each week, unlike the 800-calorie plan, which prescribes this as an ongoing recommendation. The 800-calorie diet is also fundamentally different from a very low calorie diet, which is formulated with the use of meal replacements to induce ketosis and as such works slightly differently to basic calorie restriction.

(Getty Images/iStockphoto)

On a typical 800 calorie day, followers can consume an egg on toast, a milk coffee, a salad with tuna and a small, 300 calorie dinner of 100g of protein and vegetables. This is generally far too little food for the average person, doing some moderate activity each day. It does not allow for treats, or alcohol or meals out.

In my experience very few people can stick to this calorie prescription for any period of time and as such there are much better dietary approaches, which may not result in weight loss as quickly, but are sustainable long term.

RELATED: 5:2 diet: Easy 500 calorie day meal ideas

It requires enormous focus, planning and monitoring

The average busy person finds it challenging enough to reduce calories slightly, let alone slash them by half or more. To achieve an 800-calorie meal plan, significant time and planning is required to have the low-calorie foods on hand to be able to stick to it every single day. Few people have this time and/or energy in the midst of busy lives.

For those who have a long history of restrictive eating, or even an eating disorder, restricting calories like this can result in too much focus, and even obsessive dieting, which is far from ideal for those who have a history of disordered and restrictive eating.

It lacks the evidence of fasting regimes

While there is some evidence for the effectiveness of fast regimes, especially in relation to metabolic health and inflammation, as well as moderate weight loss over time, the 800-calorie diet does not have this evidence to support its use as a proven diet that supports sustained weight loss over time.

It works initially then tends to stop

Any diet will work initially if it is followed. This means that for anyone who has a reasonable amount of weight to lose (not just a kilo or two) and who slashes their calorie intake to as little as 800 calories a day will initially burn through their stored carbs in the muscles, and the fluid it holds, seeing a quick drop on the scales. Then, they may even continue to drop several kilos as a result of this perceived starvation but then what inevitably happens after a period of time is that weight loss stops. The calorie imbalance between intake and requirements is too great and the metabolism slows to compensate for this.

Followers are no longer hungry regularly and as soon as they eat more, their body holds on to the extra carbs and fluid, giving a perception of weight regain, which causes psychological stress for many.

In my experience there are much more effective, more nutrient-rich and more psychologically sound ways to lose weight, and plans that allow people to eat freely and enjoy their food without having to constantly restrict their intake.

It can promote binge eating

Another observation of followers of low-calorie diets is that they are able to maintain the dietary restriction in the first half of the day when they are busy and distracted but once hunger sets in late afternoon, they end up snacking or evening binge eating throughout the afternoon and evening. Here a low calorie 800 calorie day becomes a typical 1600-2000 calorie day very quickly thanks to snacks, wine and treats, and results in the shame that dieters routinely feel. Once again, there are much better ways to promote calorie reduction and weight loss long term.

Author Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, co-host of The Nutrition Couch podcast and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition.

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If you eat 800 kcal per day, how much will it take per week?

If you eat a day . ..

May 13, 2016, 13:35

32 answers

Yesterday, 10:51 PM Go

May 13, 2016, 03:35 PM

#1

May 13, 2016, 03:37 PM

# 2

13 May 2016, 15:44

#3

Guest

1kg per week. suit? Or do you need 3kg? You can watch shows about losing weight, where they lose 4kg a week. so they then drop from 200kg, so the first hundred easily leaves them. author, how many kg do you start dumping?

May 13, 2016 03:46 PM

#4

Guest

1kg per week. suit? Or do you need 3kg? You can watch shows about losing weight, where they lose 4kg a week. so they then drop from 200kg, so the first hundred easily leaves them. author, how many kg do you start dumping? 9Guest

I ate 1,000 kcal per day and lost 4 kg – from 51 kg up to 47 kg, with a height of 170 it looked terrible. In addition, I did not go in for sports and generally almost did not leave the house – I had no strength. She looked terribly emaciated. and yes, over time, the body got used to it and I have to limit myself until the end of my life, even playing sports, having an active stressful job, I get better from any eaten piece. I don’t count calories at the moment, but I eat very little. I’m 32.

May 13, 2016 4:02 pm

#7

Guest

1kg per week. suit? Or do you need 3kg? You can watch shows about losing weight, where they lose 4kg a week. so they then drop from 200kg, so the first hundred easily leaves them. author, how many kg do you start dumping?

May 13, 2016 4:42 pm

#8

May 13, 2016 4:45 pm

#9

9 0085 May 15, 2016 00:40

#10

January 25, 2020, 23:23

#11

Guest

105)))

February 05, 2020, 18:40 90 006

#12

May 13, 2020, 18:30 November 06, 2020 Ate 1000 kcal.

February 16, 2021, 04:42 PM

#15

Guest

I ate 1,000 kcal a day and lost 4 kg – from 51 kg to 47 kg, at 170 it looked terrible. In addition, I did not go in for sports and generally almost did not leave the house – I had no strength. She looked terribly emaciated. and yes, over time, the body got used to it and I have to limit myself until the end of my life, even playing sports, having an active stressful job, I get better from any eaten piece. I don’t count calories at the moment, but I eat very little. I am 32.

May 09, 2021, 18:19

#16

Guest

All winter they eat like horses, and now by the summer it was urgently necessary to lose weight so much that they don’t care about health. Horror

June 02, 2021, 19:58

#17

Guest

It took me 8 kg in 14-15 days

June 23 2021, 16:43

#18

Guest

I ate 1,000 kcal a day and lost 4 kg – from 51 kg to 47 kg, with a height of 170 it looked terrible. In addition, I did not go in for sports and generally almost did not leave the house – I had no strength. She looked terribly emaciated. and yes, over time, the body got used to it and I have to limit myself until the end of my life, even playing sports, having an active stressful job, I get better from any eaten piece. I don’t count calories at the moment, but I eat very little. I’m 32.

July 26, 2021, 20:08

#20

Guest

I had a weight of 87 13 days ago, now 80-79.
But I eat only pp and no more than 800 kcal per day + 20-30 minutes of training 6 days a week.
Good luck to you!🔥😊

August 21, 2021, 09:23 achieved so much that they do not care about health. Horror

November 17, 2021, 16:16

#22

Guest

All winter they eat like horses, and now by the summer it was urgently necessary to lose weight so much that they don’t care about health. Horror

01 January 2022, 23:50

#23

Guest

It took me 8 kg in 14-15 days

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January 1, 2022, 23:53

#25

June 25, 2022, 23:34

#26

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All winter they eat like horses, and now by the summer it was urgently necessary to lose weight so much that they don’t care about health. Horror

July 17, 2022, 04:58 PM

#27

Guest

I don’t believe it, sorry…

My husband and his children and grandchildren piss me off…

1 731 answers

November 13, 2022, 17:39 000 kcal per day and lost 4 kg – from 51 kg to 47 kg, with a height of 170 it looked terrible. In addition, I did not go in for sports and generally almost did not leave the house – I had no strength. She looked terribly emaciated. and yes, over time, the body got used to it and I have to limit myself until the end of my life, even playing sports, having an active stressful job, I get better from any eaten piece. I don’t count calories at the moment, but I eat very little. I’m 32.

January 14, 17:46

#29

Guest

First, lose weight, how much is purely individual for each person. But over time, your body will adjust to these 800kk and you will, at best, stop losing weight. and when the body adapts, then any increase in calories – even a small one – will begin to lead to weight gain, and it will be gained very, very quickly

March 13, 17:200003

And you save *** all winter and then spew them out in spring, you piece of shit

#32

Guest

I don’t believe, sorry…

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#33

Guest

I don’t believe, sorry. ..

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How old are you? If closer to 50, then it is not surprising. You can eat nothing at all and still not lose weight

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