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Do you also want to lose weight fast? Do you want to eat healthily and have a better quality of health and lifestyle?

Let me share with you what I did for the first week doing the Fast 800 diet approach.

My weight has been one of the factors why I feel so conscious and have some confidence issues.  Over the years, I have struggled with weight gain and I was also diagnosed with Polycystic ovaries syndrome (PCOS).

I tend to accept that weight gain is a part of life due to the slowing down of metabolism and a busy lifestyle. When I reached the point where I weighed around 70 kilos (154 lbs) I decided that I have to do something about it!

Ryazan Before and After Fasting 800
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Left: After the first week of Fast 800 | Right: Before the Fast 800

I’m scared of acquiring further complications such as diabetes, stroke, heart problems and sleep apnoea.

The personal reasons I decided to do the Fast 800 are: I want to fit into my old clothes again, stop snoring, and lose my double chin! It might sound vain, but you have to have a “big WHY” if you want to commit to losing the extra pounds around the belly!

What is Intermittent Fasting?

Intermittent fasting (IF) is an eating pattern where you will eat only on a certain time of the day, hours or weeks. It is also known as Time Restricted Eating (TRE). This is typically practised due to religious reasons and it was slowly adapted by health experts as an alternative way of losing weight or maintaining a healthy lifestyle.

Your fasting time can vary depending on your personal preference and lifestyle.  The most common type is the 16:8 wherein you will fast for 16 hours typically overnight, then you will only eat for the next 8 hours, and the process goes on. There are also other variations like 10:14, 12:12 and 5:2 (days).

Who is Dr. Michael Mosley

Dr. Michael Mosley is a physician, journalist and presenter on BBC.  He is also a  best-selling author of various health and fitness books such as the popular 5:2 diet, the 8-week blood sugar diet, the fast 800 and many more.  You can find more information about Dr. Michael Moseley here.

What is Fasting 800? 

The fasting 800 is a combination of TRE and 800 calories food intake to reach an optimum level wherein your body will burn fat to produce energy. It’s what they call “flipping your metabolic switch”!

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The Fast 800 book
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Buy the Fast 800 book here

It is highly suggested in the book to embrace the Mediterranean diet minus the carbs e.g. pasta and pizza!

Swapping starchy low-quality carbohydrates with high good fat, complex carbohydrates and protein food is the main highlight of the book.  Picking the right food that will give optimum nutrition to the body.

You can see various recipes and interesting articles on their website The Fast 800. You can also join the fast 800 facebook community ( The 8 Week Blood Sugar Diet and Fast 800 Support Group and The Fast 800 Diet Community for extra inspiration and motivation from the people who are doing the diet.

There are three stages in the Fasting 800 regime:

Stage 1: Rapid Weight Loss  

This is the stage wherein food intake should be within 800 calories a day with 12:12 TRE.  It is vital to have at least 40% healthy fats, 30% protein, and 30% high-quality carbohydrates (from slow release grains, legumes like beans and lentils including non-starchy vegetables) in your diet and 50-60g of protein to avoid losing your muscle mass.  You can stay on this stage for up to 12 weeks or until you reach your desired weight goal, whichever comes sooner.

Stage 2: The New 5:2 Approach

If you are familiar with the first fasting regime of Dr Mosley, 5:2 diet is when you will eat for 5 days and fast for 2 days (with 500/600 calorie food intake) within a week.

The new approach is wherein you will incorporate the 800 calories instead of the 500/600 calories 2 days a week.  The suggested TRE for this phase is either 10:14 or 16:8.

On the 5 feast days, it is encouraged to have a healthy Mediterranean diet with portion control.

Stage 3: Maintenance phase

There is no calorie counting on this stage. It is strongly advised to stick with the initial suggested Mediterranean diet and fast for 1 day a week (6:1 routine).

Before starting the Fast 800

Before embarking to do this type of dietary regime it is advisable that you must not be under 18 years old and any of the following should consult your doctor first:

  • Breastfeeding or pregnant
  • A person with an eating disorder
  • Active medical condition
  • Recently had a cardiac event or other heart problems
  • Kidney failure or hypertension
  • Recovering from surgery
  • You are on insulin
  • Has type 2 diabetes
  • On any diabetic and blood pressure medication
  • On warfarin

This is to make sure that whatever medication you are currently in will be adjusted accordingly and your general health will be monitored.

How did I lose 11lbs (5 kilos) in one week? 

After reading the Fast 800 book and understanding the concept, I took the leap to try it myself. I’ve been wanting to go back to 5:2 diet for a while.  I thought that this will be a good time to tackle this weight gain problem of mine.

Since I’m familiar with the 500 calories food intake of the 5:2 diet, I find the 800 calories more manageable.  It is not too low, yet it is also not too high and would trigger the weight loss as mentioned in the Fast 800 book.

Food

So based on the suggested food options of Low carbs, high good fat, high fibre and protein I made a list of vegetables, fruits and other stuff that I can eat before going to the grocery store to get them. It is a must to get rid of all junk food in the home. You can find more Fast 800 friendly meals on this recipe book.

First of all, avoiding bread, pasta, potatoes, any starchy carbs and rice is very important in this diet regime as these two can immediately trigger a high spike on your blood sugar and can cause more hunger and cravings throughout the day.

So with all the NO-NO carbs eliminated from the list, I now focus on the thing which I can actually have for the first week I’m doing this diet regime.

Consuming more of the green leafy vegetables, coloured vegetables, low calorie / low sugar content fruits, meat, eggs, milk, cheese and olive oil.

Carrots and Broccoli for Fast 800
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I stick with my favourite breakfast – Oatmeal! (I’m super happy that I can actually have this!) I used various fruits like frozen mixed berries or apple as a fruit topping for my porridge. I also sprinkle a dash of chia seed and flaxseed for extra fibre, plus a dash of nutmeg and cinnamon to taste. I only have a quick cook or instant oatmeal so I just mix it with water and almond milk.  You can also use a drop of full-fat milk if you want.

Oatmeal and Berries
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Oatmeal and chia seeds with mixed berries, cinnamon and nutmeg

Oatmeal with Apple
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Oatmeal with Chia seeds: Apple as the fruit topping with a dash of nutmeg and cinnamon

There are also alternative breakfast options like anything with eggs (boiled, poached, scrambled or omelette is fine), fruits like avocado, strawberries, cucumber and other low-calorie fruits.

My typical breakfast ranges from 240 – 255 calories per day.

As for my lunch and dinner, I found a few alternatives to rice, potatoes and bread which are primarily the staple part of British and Filipino/Asian food that I typically have.

Chicken curry with caulirice and mix vegetables for fasting 800
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Chicken curry with caulirice and mix vegetables

The famous Cauliflower rice, the Cauli rice has been popular with the Keto Diet.

As for green and coloured vegetables, I tend to lean more in eating broccoli and carrots.  I normally just steam them and add salt and pepper to taste.

As for the meat, I still stick with the typical pork, chicken, beef, fish and seafood so I can have a variety to choose from. For more budget-friendly options, tinned fish is also fine and nutritious to have.  As much as possible, avoid processed meat.

Steak with mushroom and vegetables
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Steak with mushroom and vegetables

Pork chop with edemame stir fry vegetables
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Steak with mushrooms and stir fry vegetables
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As for an alternative to bread,  sourdough and rye bread can be your best options.

As for drinks, I normally drink plain water, tea and coffee.  I try to avoid sugary fruit juices, sodas, and other shakes that have high sugar content. Always remember, drinks have calories too!

Exercise routine

Doing the High-Intensity Interval Training (HIIT) is a highly recommended form of exercise if you have access to an exercise bike. You can find more exercise tips that works well with the Fasting diet here.

Strength and muscle training is something that you can do as well. My morning routine is just doing 10 squats, 2 sets of 10 weight training for my arms & core plus 2 sets of resistant bands for my legs.

To sum it up, I follow the Fast 800 book’s recommendation to the letter.  Reading the Fast 800 book is a great way of understanding how body metabolism works and how fat and sugar affects our body.  It also taught me to be mindful and extra critical on the food that we eat and the portions.

Read more of our collection of world  food and drinks posts!

If you’ve decided to embark on the Fast 800 lifestyle too, good luck and let me know your progress soon!

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