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

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Ideally, combining both strength training and HIIT will yield remarkable results. Strength training alone will add muscle and lead to a stronger physique. HIIT will work the cardiovascular system and accelerate body fat loss at a faster rate than if you were to do strength training alone. The Fast 800 HIIT sessions People who are under active investigation or treatment, or have a significant medical condition affecting ability to comply with diet

If you experience any of the following while on the Fast 800 Diet, you should stop restricting your calories: 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.HIIT is characterised by repeated work phases of vigorous or ‘maximum effort’ exercise, each separated by periods of rest or low intensity exercise. Rapid weight loss: One of the main reasons people follow the diet today is to lose weight rapidly. Perhaps surprisingly to some, there is research that suggests people that follow a keto diet may lose more weight than people following a low-fat diet.[10] A low calorie keto diet, like The Fast 800 Keto diet is effective in preserving your metabolic rate and maintaining muscle mass at the same time as losing weight. Registered nutritionist Jenna Hope offers a word of caution around calorie counting, saying, "Minor calorie restriction can be an effective way to lose weight in the short term however, it can contribute to a poor relationship with food and isn’t sustainable in the long-term. Long-term calorie restriction can alter metabolic function, which can negatively impact weight management." Additionally, although a keto diet can result in rapid weight loss, people often find that they have a ‘yo-yo’ effect, finding difficulty in keeping the weight off long-term. It’s been suggested that there is a period of increased glucose sensitivity following a period of having a very long carbohydrate diet, so a transition phase from a strict keto diet to regular diets are recommended.[3] One such transition diet would include The Fast 800 Way of Life plan so, if you’ve been following an alternative keto diet and are looking to slowly increase your carbohydrate intake, we recommend looking further into this approach. How is The Fast 800 Keto different?

Ask anyone following an intermittent fasting diet, and they’ll tell you it’s a complete game-changer. Aside from the weight-shedding benefits, the intermittent fasting lifestyle can impact your life in many unexpected, positive ways. It can help you gain control over your hunger cues, improve your relationship with food, and lead to a deeper understanding of your body’s needs. It’s not just about the numbers on the scale; it’s about enhancing your overall wellbeing and vitality. 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. After completing your initial assessment, you will be allocated one of our exercise levels, beginner, intermediate or advanced, and guided through weekly exercise plans consisting of HIIT, resistance workouts and stretching sessions.

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Reduces risk of chronic disease: A keto diet has been linked with reducing the risk of multiple chronic diseases, perhaps mostly due to a low-carb diet’s ability to lower blood pressure. For example, it has been shown to reverse metabolic syndrome, and lower the risk of cardiovascular disease and Alzheimer’s to name a few.[14][15] All the recipes are based on the low-carb Mediterranean style of eating now proven to revolutionise your health.

We have a full article on how to achieve ketosis without a strict keto diet here. 5. Do the new keto plans replace The Very Fast 800 plans? 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 Essentially, The Fast 800 Keto is an accelerated method of falling into nutritional ketosis and keeping you there. If you’re looking to try out new keto meal plans, you can do so today by signing up to our 7 day free trial. 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 During this stage, it's advised you enjoy fewer processed and more home-cooked foods. Sugar should be reduced or avoided, along with starchy carbs, like white bread and white pasta. 45-60g of good-quality protein (e.g. fish, eggs, tofu) should be consumed daily.

How your body burns fat

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] Weight loss that is induced purely by calorie restrictions has been shown to lead to a reduction in lean muscle mass (2). This, coupled with the fact that at around age 30 we start losing as much as 3 to 5 percent of lean muscle mass per year thanks to aging (3), highlights the importance of resistance training. This type of training will help maintain and increase your muscle mass and ensure that you are losing fat and not muscle. 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?