Fasting, fasting, and more fasting. Nowadays, health watchers and fitness enthusiasts only seem to worry about following a fasting method to get shredded and maintain their physique.
One such regimen is the 800 diet for weight loss.
Founded by Dr. Michael Mosley, this diet claims to be a strong contender in leading to weight loss and reducing the risk of developing cancer and heart disease. Moreover, it might help reverse type 2 diabetes as the first stage contains a very low-calorie diet.
If you want to shed the excess fat stored in your stomach and stop suffering from blood-sugar issues, this diet can be your savior.
The 800 Diet in a Nutshell
The 800 Diet combines Dr. Mosley’s previous books, Blood Sugar Diet and the 5:2 Diet. It also includes information on low-carb or low-calorie diets and intermittent fasting routines.
The first stage of this diet makes it one of the best diets for quick weight loss. You must follow this stage for at least two weeks to see the best result. Because people tend to go overboard with this stage, it is advised not to follow the first stage for more than 12 weeks.
In this stage, you must follow an 800-calorie Mediterranean diet that is low in carbs and rich in vegetables and protein. If you are busy and cannot cook for yourself often, you can buy their meal replacement shakes. These shakes contain a high level of healthy fats, protein, and fiber. But you cannot wholly cheat your way out with these shakes, as the recommended consumption is two shakes a day or ten shakes per week. You must modify your diet by including whole grains and natural foods.
People who have hit a weight loss plateau, are obese, or have type 2 diabetes are ordinary followers of this regimen. It will help your body switch from burning sugar to burning fat as it promotes ketosis.
In the next stage, you would involve intermittent fasting practices with your lifestyle. You would follow the same 800-calorie diet for two days, and for the five remaining days, follow a low-carb Mediterranean diet. This stage will help you get over the processed food and replace it with home-cooked meals with lots of whole grains, vegetables, seeds, nuts, legumes, lean protein, and healthy fats.
After reaching your goal, you will enter the maintenance stage. You will still follow the Mediterranean-style diet with low sugar intake and a small portion of starchy foods. You can also fast for a day if you want to. This stage of the fasting diet for weight loss can be modified according to your personal weight loss plans and lifestyle.
Follow this guide to get optimal results from this diet:
- Make it a ritual to drink at least 2 to 3 liters of water daily
- Consume dairy or dairy alternatives if you are vegan or lactose intolerant
- Consume at least five servings of vegetables and fruits per day
- Plan your base meals on high-fiber starchy foods like rice, potatoes, pasta and bread
- Eat a small amount of unsaturated spreads and oils
- Add a handful of pulses, beans, some fish meat, eggs, and other protein sources
How Healthy is the 800 Diet?
Now, let’s come to the main query. Is following an 800-calorie diet healthy?
This diet is designed to hit the metabolically active abdominal fat, the main culprit behind developing type 2 diabetes. Dr. Mosley has shared that the first stage of this diet will normalize pancreas and liver fat and regulate insulin response and blood glucose.
Nevertheless, it would be better to consult a general physician before following this diet. It’s especially important if you take insulin and take prescribed medications, as they can monitor and support you throughout this process.
The first stage may also cause side effects, such as constipation, headache, or tiredness. This may be due to dehydration, so Dr Mosley advises drinking plenty of zero-calorie fluids.
Avoiding the shakes when practicing this diet may lead to nutrient deficiency. So, plan your diet accordingly.
How Effective is this Regimen?
Eating low calories can help to lose weight faster, but it might not be recommended for everyone. People who are obese and are dealing with obesity-related health issues might be better candidates for VLCD (Very-Low-Calorie Diet). On the other hand, NHS advises that a safe and sustainable way to lose weight is reducing the calorie intake to 1400 for women.
It is one of the best diets for fast weight loss, as Dr Mosley claims that a person can lose up to 14 kilos (close to 9 pounds) in 8 weeks. However, it depends on the practitioner’s starting weight and commitment through this phase. Stage two of the diet offers a more sustainable approach to maintaining the weight loss rate.
Who Shouldn’t Follow the 800 Diet for Weight Loss?
If the dreamy person is under 18, has any medical condition or hormonal disorder, or is elderly, they should consult their doctor. Consult your GP if you are undergoing fertility treatment and/or taking blood pressure medicines.
This diet should not be followed by women who are pregnant or breastfeeding. Moreover, people who have type 1 diabetes, heart conditions, healing from surgery, and have a history of an eating disorder are not suitable candidates for this diet. This is also not an appropriate diet for people who participate in endurance workouts.
Conclusion
According to the NHS, any VLCD diet should not be followed for more than 12 weeks, especially without the guidance of a certified healthcare expert.
Dr. Mosley said that 12 weeks is the maximum duration to follow the first stage of the diet. Always listen to your body and speak with a GP before proceeding.