A new year is upon us and with it comes the plethora of adverts promising a ‘new year, new you.’ For the most part, I ignore these. I firmly believe you can make changes at any time of the year, and you don’t need the added pressure of trying something new when just getting through the 97 days of January is enough.
But, like most people, post-Christmas I have some pounds to lose and now that I’ve finished the cheese, I’m in the right headspace to give it a go.
The Fast 800 was created by the late Dr Michael Mosley and his wife Dr Clare Bailey Mosley after he successfully reversed his own Type 2 diabetes diagnosis. His plan has stood the test of time thanks to its well-structured, scientific approach to weight loss.
There’s a rapid weight loss element – suitable for those who have a large amount of weight to lose, but there’s also a more sustainable approach for those who simply want to drop a few pounds or adopt a healthier lifestyle. Dr Mosley’s work – which has been continued by his wife Clare and the team, also promotes a holistic approach to healthy living, including exercise and mindfulness.
I decided to give it a go to see how easy it is to follow and – crucially – whether it works. Below is my Fast 800 review plus a Q&A with The Fast 800 nutritionist Gabi Newman, with all the information you need if you'd like to get started.
My background
As well as writing for Yours, I’m a personal trainer and fitness instructor, specialising in strength training. I have a genuine love of exercise (most of the time!) so I am starting The Fast 800 already in fairly decent shape. Exercise may be my job, but that doesn't mean I'm always motivated to do it, so I'm looking forward to this challenge as I will have some new workouts to try.
When it comes to food, I am all over the place. I have 2 teenage boys at home, and I do enjoy cooking, so most days I cook from scratch. We eat things like Pad Thai, Fajitas, simple chicken tray bakes or one pot meals. So my actual meals aren't that bad.
However, I have one big problem; sugar. I adore sweets. They give me a sugar high followed by a very sharp crash which leaves me sleepy and bad tempered. I know how bad they are for me and I keep eating them. I am really hoping that using The Fast 800 app and programme will rewire my brain and change my attitude to food.
Signing up
I signed up using my computer, but you could easily do it on a phone. The Fast 800 has an initial questionnaire to fill out so they can direct you to the best plan for you. I was pleasantly surprised at how detailed it was – it really felt like I was prescribed the best plan for me because they’d asked questions about my eating habits, exercise history as well as the basics like weight, height and waist measurement.
You also have the option to enter whether you’re vegetarian, vegan, and how many people you cook for. I really like the fact that I can alter this as my partner eats with us on some nights but not on others.
My recommended plan was the advanced exercise plan, but the plans span a huge range so you don’t need to worry if you’re starting at the beginning. My meal plan worked out at roughly 1400 - 1500 calories per day.
The Fast 800 plan
I am really impressed at the emphasis that this is a lifestyle change and not just a quick fix. It helps with mindset and motivation and takes away the idea that you’ve finished when you’ve lost some weight or that you’ve failed if you don’t hit your immediate goals.
The focus is on a Mediterranean diet, and there’s a great video explainer of what this entails. I love food, so am really excited to try the recipes.
And speaking of those, the offering is vast! It gives me a recommended meal plan, but I can swap recipes in and out from a selection that will fit my calorie bracket and tastes.
The video library is great; everything is explained from how to do the exercise videos, to the health benefits of The Fast 800.
There is also an online community, so you can connect with other people doing The Fast 800. This is a fantastic addition, as a lot of people struggle if there’s no accountability. Just knowing there’s others out there to talk to who understand what you’re doing and why, is really helpful. Together you can motivate and encourage each other to see success.
The Fast 800 review: Meals
Breakfast is my favourite meal of the day. I never miss it, so I was delighted to see so many options to choose from that were tailored to fit my plan. I like sweet breakfasts, so my favourites were blueberry porridge, and the bircher (both pictured).
Lunch is my least favourite meal, and I will often skip it. What I really like about The Fast 800 is that it helps you use your leftovers, so I make lamb chops and minted peas one night and have it for lunch the next day. This ensures it's quick and easy for me and fits nicely into my schedule.
Dinner is where The Fast 800 plan excels above other diet plans or apps, in my opinion. So many don't cater for all the family, and I struggle to cook multiple meals. The Fast 800 has so many family-friendly options, you can tell Michael and Clare have a family to consider while creating this!
The boys and I have enjoyed dinners such as Mediterranean fish tray bake (super easy), slow cooked beef ragu (delicious), beef bourguignon, crispy chicken strips and halloumi fajitas. Not only do they love the food, I enjoy making it. And because The Fast 800 fits so easily into our family lifestyle, it motivates me to keep going.
The Fast 800 review: Exercise
I am an experienced exerciser, but The Fast 800 offers plans for all levels. There's a mix of videos from HIIT (high intensity interval training ) to Pilates. I love that the plan includes weight bearing exercises - I am hugely passionate about the importance of weight training for women and I felt the videos were all informative and easy to follow.
I usually focus on weights so it was nice to do some Pilates - that's something I will look to keep up in the future.
The Fast 800 also includes mindfulness exercises. This is an area I struggle with as my brain is 'always on', and it's never quiet unless I'm asleep. If I am being perfectly honest, while I can completely see the benefits, this is something I'd probably skip if I wasn't following the app for the purpose of this article.
The Fast 800 Q and A with nutritionist Gabi Newman
What is The Fast 800 in a nutshell?
"Co-founded by Dr Michael Mosley, Dr Clare Bailey Mosley and a team of doctors and weight loss experts, The Fast 800 has helped hundreds of thousands of people to lose weight and live a healthier lifestyle.
The Fast 800 focuses on real food, eating habits, mindfulness and movement. It's easy to follow and ready when you are. It's essentially a personal trainer, nutritionist and support community in your pocket.
The programme has three flexible approaches that follow the principles of a moderately low-carb, Mediterranean-style diet.
The Very Fast 800: a short-term rapid weight loss phase where calories are reduced to 800-900 per day for up to 12 weeks. This also includes a keto variation.
The New 5:2: Regular intermittent fasting for effective, gradual weight loss. It involves reducing calories to 800-900 on two “fasting days” with no calorie restriction on the remaining five days.
The Way of Life: For long term weight maintenance with no calorie restriction, just sensible portions."
How much weight can you lose in 12 weeks on The Fast 800?
"An independent analysis of our two year results of 23,745 members shows significant weight loss and improvements in blood sugar levels. Those following the Programme for at least three months lost an average of 6kg, and those who started with obesity (BMI > 30) lost 7.3kg. It’s not just about weight loss though; after 12 weeks, 61% of members in the obese category and with prediabetes had normal blood sugars, and 53% of members with type 2 diabetes were no longer within the diabetic range.
There is a wide range of people doing The Fast 800, of varying ages with varying degrees of blood sugar levels and health conditions. It is difficult to compare individual results since no two circumstances are the same. However, The Fast 800 demonstrates a way of life that is sustainable even after the initial weight loss is achieved so that weight loss and blood sugar levels can be maintained."
What are the rules of The Fast 800?
"The programme has three flexible approaches that follow the principles of a moderately low-carb, Mediterranean-style diet. Once you’ve decided to sign up to The Fast 800 Programme, you will be prompted to fill in The Fast 800’s personalisation quiz to find out what approach (The Very Fast 800, The New 5:2, or Way of Life) is best suited to you. As you progress, and your needs change, you can easily switch between them.
Stick to the calorie guidelines
* The Very Fast 800: 800–900 calories per day until a healthy weight is achieved or for a maximum of 12 weeks
* The New 5:2: 800–900 calories on two fasting days per week
* The Way of Life: No fasting days, only sensible portions
* While non-fasting days have no strict restrictions, aim to stick to a Mediterranean-style diet and follow meal plans to avoid overeating.
Follow a Mediterranean-style diet
* Stick to a moderately low-carb, Mediterranean-style diet.
* Load up on low-calorie, non-starchy vegetables, especially leafy greens. There’s no need to count these extra calories, even on fasting days!
* Use extra virgin olive oil - it is a great source of healthy fats and antioxidants.
* Avoid any grocery items labelled “diet” or “low fat.” Instead, use whole or full-fat milk and yoghurt - there are more calories, but it contains valuable nutrients and will keep you feeling full.
* Avoid ultra-processed foods with artificial ingredients
When practicing Intermittent Fasting or Time Restricted Eating (TRE)
* Limit beverages during fasting windows to water, black tea, herbal tea, or black coffee.
* Adding a dash of full-fat milk (less than 30ml) to your tea or coffee will technically break your fast, however, it’s unlikely to have a significant effect on your blood sugar levels.
* If you prefer milkier coffees, such as latte or cappuccino, enjoy these outside of your fasting window, and preferably alongside a meal."
How many hours should you fast on The Fast 800?
"Intermittent fasting simply means giving your body time out from eating. There are two main forms: The 5:2™ diet, where your calories are reduced on two days a week; or Time Restricted Eating (TRE), where you eat within a specific time window.
If incorporating TRE, often people choose to take their fasting window overnight; breaking their fast later in the morning, or finishing their evening meal earlier. For example, 12:12 may mean you consume calories anywhere within a window of 12 hours, like 8am-8pm, and fast for 12 hours between 8pm-8am. Some people may choose to extend their fasting window further, however, for long-term sustainability, we recommend fasting for a maximum of 16 hours."
Top Tips for succeeding with weight loss of a life style change
Gabi shares the following top tips for how to succeed with The Fast 800, or indeed any other kind of lifestyle change you're wishing to implement.
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Reduce Stress
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Practice stress-reduction techniques like mindfulness to lower cortisol levels - reduced cortisol can improve appetite control and support healthier food choices.
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Get Quality Sleep
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Aim for 7–9 hours of sleep per night.
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Lack of sleep can increase cravings and lead to eating an additional 385 calories per day.
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Prioritise Protein
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Consume at least 60g of protein daily to stay fuller for longer and curb hunger. If you’re struggling to achieve this much through diet alone, try The Fast 800’s Clear Protein (which we loved when reviewing the best powdered protein supplements)
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Focus on Gut Health
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Include fibre-rich foods, prebiotics, probiotics, and a variety of plant-based foods.
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Eat fermented foods
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Avoid ultra-processed foods
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Stay Hydrated
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Drink 2-2.5 litres of water daily to curb appetite and improve metabolism.
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Carry a water bottle with you and enjoy herbal teas for variety.
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Plan ahead
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Consider using The Fast 800 Shakes on those days when cooking is not possible.
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Avoid snacking
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This can be really hard at first so be kind to yourself!
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A great first step is to remove snack foods from the house and your workplace.
The Fast 800 review - My honest thoughts
I have been, and continue to be, impressed with how simple it is to follow The Fast 800 plan. In the past, I've tried Weight Watchers, Slimming World, and various other eating plans such as Keto. None of them have fit with my life, and some of them have been frankly baffling to calculate and work out what unearth I'm supposed to be eating. There's also been a heavy emphasis on 'good' versus 'bad', labelling foods as cheat foods or sinful, which creates a negative mindset. It's resulted in me getting stuck, feeling shameful for having some wine or chocolate, and giving up.
The Fast 800 really does promote a fantastic love of food, and I'd say the boys and I have enjoyed some of the best meals we've had in months! It's helped me get out of a cooking rut. Portion sizes are generous too.
I am used to eating 6 small meals so having 3 large meals and no snacks was slightly odd to begin with but I wasn't hungry between meals at all.
The exercises were well rounded and simple to do. You need some dumbbells but that's all, and I felt the videos are instructed well. I did do additional walking and cycling, and I'd recommend you get outside and get some steps in as well (as suggested in the app).
Have I lost weight? Yes. I've lost the 4lbs I put on over Christmas and I'm back I what I was. I have decided not to share any before and after pictures because, as a personal trainer, I don't think they do others any good. They're a personal frame of reference and that's all.
However, although I'm pleased with that, there are other far more important wins that I am delighted with. Firstly, my energy levels are through the roof. I put that down to the diet - lots of veg and fruit, plenty of protein to keep me full and a focus on non-processed foods.
Second, my sleep is better. I haven't been massively struggling with sleep, but the quality of my sleep has definitely improved. I feel really well rested when I wake up and I am finally not struggling to wake up at 5.30, despite it being winter.
Best of all, for me, my blood sugar levels have stabilised and I have cracked my craving for sweets. When I finish a meal, I do have to tell myself that I don't need something sweet, but that longing has decreased to the point that it's now a fleeting thought. I can't tell you how much that means to me.
Now, the cost. The Fast 800 costs £119 for 12 weeks, followed by £12 a month until you cancel. That works out about £40 a month in the first 3 months, or just under £10 a week. To me, that is excellent value. When you consider how much you get, the detailed meal and exercise plans, plus the holistic support and community, I don't think there's another app on the market to rival it if I'm honest.
In an age when we're all more focused on holistic wellbeing, I think if you're looking to make a lifestyle change but can't afford a personal trainer or nutritionist, The Fast 800 is a great option.
Becky Fuller is a Senior Digital Writer for Yours.co.uk. She is a fully qualified personal trainer and strength coach, specialising in fitness and wellbeing for over 50s. Becky is passionate about kettlebells, and runs an all-female kettlebell club in the local community. She holds a variety of professional fitness qualifications including Level 3 pre and post-natal fitness, and Level 4 GP referral for exercise.
Prior to joining Yours, Becky was a fitness writer for Saga, as well as a freelance entertainment and theatre journalist. She also worked as a fitness manager in a local gym, encouraging members over 50 to discover the many benefits of strength training.