The Fast 800: How to combine rapid weight loss and intermittent fasting for long-term health (The Fast 800 Series)

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Helps reduce visceral fat: Visceral fat is often known as a ‘hidden’ fat, as it is stored deep within the abdominal cavity of the body, wrapping around organs such as the liver and intestines. It’s particularly dangerous as it’s difficult to see or feel, and has been linked to a raised risk of various chronic illnesses and shorter life expectancy[19]. Research has recognised that a keto diet may help people to lose 3 times more visceral fat than those on just calorie restriction. Similarly, studies have shown that following a keto diet helps to reduce visceral fat much more than a low-fat diet.[20] Coffee and alcohol are still allowed on the programme although the calories in both of these drinks need to be included in the daily calorie limit (noting that alcohol is highly calorific).

However, it is worth bearing in mind that the same research found that extreme caloric restriction (a 40% reduction in calories) is associated with impaired immune function, which can lead to more severe infections. We recommend that you complete 2 HIIT sessions a week; HIIT is particularly good at improving the function of your heart and lungs. You also need to build muscle strength, for which we provide resistance training sessions. We also advise that our members complete resistance training sessions 3 times each week, preferably on days when you are not doing HIIT. Resistance vs. HIIT – what we recommend and why 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. At The Fast 800, we’re all about introducing you to the science and benefits of intermittent fasting in the UK. This is a sustainable approach to eating, designed to fit within your day-to-day life to improve your health.Strength training also benefits your balance, coordination, and posture (4). One study showed that in older people who are at higher risk of falling (and causing a lot of damage), as a result of worse physical functioning, strength training reduced this risk of falling by 40 percent compared with individuals who did not do strength-training exercise (5). Support from our Health Coaches and our workout library

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. 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. We release extra content, Q&A forums and offer motivation and guidance on our lively Community platform for all members. Our dedicated and knowledgeable Health Coaches are always on hand to answer any questions you may have in the various active groups. The intermittent fasting diet is a flexible eating approach where individuals alternate between periods of eating and fasting. Science has shown that intermittent fasting is effective for weight loss, as well as a number of other health benefits. Embracing intermittent fasting UK

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Our resistance training sessions are time based, meaning you can focus on your technique properly without having to worry about completing a certain number of repetitions in an allocated time period. When you join The Fast 800 Online Programme, your personalisation questionnaire will determine the most appropriate approach for your start. From there, you’ll learn how to move through the approaches as your goals and needs change. We also provide educational content to help you make the transition away from your current approach to a new, more flexible one that will help you long-term. Improves gut health: There are recent studies that suggest a keto diet is beneficial to the body’s gut microbiome . Though there is not much research on the long-effects of a keto diet on the gut microbiome, some studies suggest that it may increase the genetic diversity of microbiota by improving insulin resistance, dyslipidemia and inflammation.[16] You can also do your HIIT sessions by cycling/exercise bike, using a rowing machine, on the cross trainer or even swimming in the pool, if you have access to these options.

So, while you might be restricting your calorie intake during stage two of the Fast 800 diet, bear in mind this will mean you are consuming a far lower number of calories per day compared to that recommended by the NHS, and that this stage of the diet should only be sustained for a short period of time. Does the Fast 800 diet work? The Fast 800 Keto plans are not replacing The Very Fast 800 plans, they are simply an option for those that are looking for a little more and who are motivated to follow a very restrictive meal plan. If you decide you do not like this approach or would prefer more variety, you can switch to The Very Fast 800, or our other plans, at any time when you join the programme. 2. How long can The Fast 800 Keto plans be followed for? If you’re starting this journey for the very first time, you may find yourself seeking a diet plan for intermittent fasting or a comprehensive intermittent fasting programme. That’s where The Fast 800 comes in! Our fasting programme is designed to provide accessible, well-structured strategies to empower you to successfully navigate intermittent fasting in the UK. The Fast 800 is on a mission to improve the health of our community and get them to move for better health. Our, newly upgraded, Online Programme provides exercise plans tailored to your fitness level, daily workouts that are designed to guide you through your fitness journey and a team of Health Coaches to support you along the way.HIIT has been shown to be a time efficient and effective way to reduce visceral fat (1); research recognises that combining a low-carb diet and HIIT has been suggested to be more effective at targeting visceral fat than doing either one alone. E ating a keto diet may be the most effective way to enter ketosis, but there is another way: intermittent fasting. Time restricted eating (TRE) is an eating pattern that involves fitting the time you spend eating into a particular window. For example, a 12:12 pattern is 12 hours of fasting with a 12 hour eating window. TRE has been recognised to speed up the process in which ketone bodies are produced, and assists with ‘flipping the switch’. Jenna Hope told us, "Some claims suggest that the Fast 800 diet may help with lowering blood glucose levels and diabetes risk, however it’s not a sustainable diet and there are far more effective, healthy and sustainable approaches to managing disease risk and weight." Benefits of the Fast 800 Diet The Mediterranean diet generally involveseating a large amount of fresh fruit and vegetables as well as a variety of whole grains and a moderate amount of fish. Healthy fats such as olive oil, nuts and seeds, are also encouraged as part of this diet.

Our Protein Powder is currently available in the UK, Australia and New Zealand and suitable for vegetarians and vegans. You can find out more about it here. 4. Is a keto diet the only way to enter ketosis?Not all progress is reflected in the numbers on the scale. If you’re not seeing much change in your weight, look for other signs of progress: You don’t need equipment to do your HIIT sessions meaning you can complete them from home. Here are some great HIIT ideas and examples of what you can expect to see in our exercise plans: The NHS explains, "When we eat and drink more calories than we use, our bodies store the excess as body fat. If this continues over time, we may put on weight. Dr Clare Bailey, GP, and acclaimed food writer Justine Pattison have created meals which are tasty and easy to make, from breakfasts and brunches, soups and shakes to more substantial suppers and even occasional indulgent treats.