How to make a healthy, fasting day lunchbox - The Fast 800 (2024)

FAQs

How to make a healthy, fasting day lunchbox - The Fast 800? ›

Make use of tinned fish like mackerel or tuna, as it's high in protein and convenient as you need not worry about cooking or refrigerating it. Vegetarian protein sources like eggs, feta or beans can all be super convenient options to add to a fasting day lunch box and can be enjoyed hot or cold on the go.

It's important to remember that individual results can vary significantly, and it's always crucial to **consult a healthcare professional before starting any new diet, especially one as restrictive as the Fast 800**. * **Studies have shown an average weight loss of 10.5kg (23.1 lbs) after 12 weeks on the Fast 800**.

Most popular timings are 12:12 (fasting for 12 hours, eating within 12 hours), 14:10 (14 hours fasting, 10 hours eating), or 16:8. Most people like to eat three small meals or two larger meals in their eating windows. To learn more about this method head here, or try a two-meal-a-day plan on our Programme.

Time-restricted eating, or TRE, is very straightforward. You simply ensure that for at least 12 hours within each 24-hour period, you do not consume any calories.

The doctor explains that while maintaining a calorie deficit whilst having a balanced diet is vital for shedding pounds, bananas could hinder your goals. The creator of the Fast 800 diet - and book - cautions against too many bananas if you're aiming to lose weight and strongly suggests consuming fruits and vegetables.

Very Low-Calorie Diet (VLCD)

On a VLCD, you may have as few as 800 calories a day and may lose up to 3 to 5 pounds (1.5 to 2 kg) week. Most VLCDs use meal replacements, such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that you get all of the nutrients you need each day.

Decreased Muscle Mass. Your body composition may be another reason why you are still gaining weight while in a calorie deficit. If you have a higher body fat percentage and lower muscle mass, then you are probably burning fewer calories than if you had more muscle mass.

In the 1970s and 1980s, several studies on zero-calorie diets for the treatment of morbid obesity with fasting periods lasting several weeks or even months were published. The longest published fasting reported in 1973 lasted 382 days.

In addition, The Fast 800 Diet is not recommended for people who are underweight or have an eating disorder or a history of one, are type 1 diabetics or on insulin, have had a heart condition or are recovering from surgery. The 800kcal restriction is also not appropriate for anyone participating in endurance exercise.

Can you eat eggs on The Fast 800 diet? ›

Try to keep to the recommended 60g or more of protein per day to stay properly nourished and energised. Some high protein, low calorie foods to eat on a fasting day include: chicken breast, eggs, cottage cheese, Greek yoghurt and salmon.

Avoid snacking

Try to avoid snacks, especially on fasting days, but if required, have some non-starchy veg, a sliver of cheese or some berries. Alternatively, nuts are a great source of protein, fibre and micronutrients - just avoid salted or sweetened nuts, which can be moreish and easy to overeat.

If you need to tame your appetite, try starting with ensuring you're getting good sleep, eating nutritious foods, and eating mindfully at a steady pace. If you've tried all that and you're still struggling with excessive feelings of hunger, consult your doctor as there may be an underlying issue.

The Very Fast 800 is still a valid approach, and more suitable for those new to low calorie diets, that will definitely kickstart your weight loss journey – it will most likely put you into a state of mild ketosis because you will be running down your sugar supply.

Watch out for foods that get rapidly converted to sugars in your blood, such as: Potatoes, bread, white rice and white pasta.

One of the primary reasons you're not losing weight despite being in a calorie deficit is because your body has adapted to the new caloric intake.

“My sandwich recommendation is a lean protein filling like tuna with salad, plain or fizzy water and for the snack opt for something like popcorn or unsalted nuts.” Dr Mosley also spoke of his concern over a different type of lunch - soup.

Avoid snacking

Snacking spikes your insulin levels between meals and tends to increase hunger. Try to avoid snacks, especially on fasting days, but if required, have some non-starchy veg, a sliver of cheese or some berries.

A typical adult woman needs 1,600 to 2,400 calories per day, according to the U.S. Dietary Guidelines 2015-2020. The typical man needs 2,000 to 3,000 calories. For women, this means 533 to 800 calories per meal, if you eat three meals. For a man, this means 667 to 1,000 calories per meal.