800 Calorie Diet to Beat Diabetes – Overview
Diabetes is a common health issue that inflicts many people irrespective of age worldwide. Lifestyle changes can help anyone manage their diabetes effectively.
However, evidence and extensive research findings also if you have had type 2 diabetes for less than six years and do not require insulin, you can reverse the condition by following a very restrictive diet.
There are several healthy diet plans to follow if you have diabetes. They include Paleo, Mediterranean diet, DASH diet, vegetarian diet, and a low-carb diet.
Another recent addition to the diet patterns is the Fast 800 calorie diet for type 2 diabetes.
The Fast 800 diet, introduced by Dr. Michael Mosley, asserts to minimize the risk of type 2 diabetes, cardiovascular disease, and cancer. It is a very low-calorie diet that can also help to reverse type 2 diabetes and weight loss.
What Exactly Does The Fast 800 Diet Entail?
In developing the fast 800-calorie diet, Michael Mosley puts together dietary strategies from his previous works, such as the blood sugar diet and the 5:2 diet.
He combines the two strategies with knowledge from dietary studies linked to low-calorie, low-carb, and intermittent fasting diets.
The creator goes further to divide the fast 800-calorie diet into three stages. The first stage is a fast weight-loss stage that lasts a minimum of two weeks and a maximum of twelve weeks.
You must adhere to an 800-calorie daily eating plan to achieve fast results.
You can do this by using a VLCD meal replacement product that provides 600 calories, equal to three shakes combined with 200 calories of vegetables.
You can also attain this by eating real food consisting of lean protein sources and vegetables.
How Does The 800-Calorie Diet For Diabetes Work?
This diet promotes a scientifically supported approach to healthy living, advising people to change their way of life. It works by:
- Promoting Low-carb Mediterranean cuisine
There is abundant evidence that a low-carb Mediterranean-style diet rich in vegetables, olive oil, almonds, and the occasional glass of wine or bite of dark chocolate, is superior to a low-fat diet for weight loss, blood sugar control, and cholesterol improvement.
That is why it is so important to the Blood Sugar Diet’s success.
- Reducing Calories
It is essential to minimize the fat clogging up your liver and pancreas, failure to unclog the fat leads to the organs not functioning properly to improve your blood sugar levels.
The fastest possible way to accomplish this is to follow a low-calorie diet of 800 calories per day, such as this one.
The rapid decrease in calorie intake will cause fat to drain from your vital organs.
The BSD 5:2 intermittent fasting approach, on the other hand, involves cutting calories to 800 calories on two days per week, allowing for greater adaptability.
- Increasing Physical Activity
The absorption and utilization of sugar in your system need to be effective for a decrease in sugar levels. However, it is challenging and unhealthy to have fat clogging your muscles.
Instead of your system using the sugars as fuel, it stores them as excess calories or fat.
The most efficient method of reversing this situation, alongside the 800-calorie diet, is to become more active as it aids in the development of muscle and the maintenance of a healthy weight.
The three stages of the 800-calorie diet plan are as follows.
1. Stage one-Intensive Plan
Stage one of the diet plan helps the body burn sugar and fat by prompting mild ketosis.
Participants in this stage of the plan typically have a significant amount of weight to lose, require rapid results, are at a weight loss plateau, or suffer from type 2 diabetes, among other factors.
The stage is intensive, requiring you to stick to 800 calories for eight weeks.
2. Stage two-Flexible Plan
The second phase of the fast 800-calorie diet strategy comprises 5:2 intermittent fasting, which involves restricting calories to 800 per day for two days of the week.
After the two days, you should eat a nutritious, lower-carb Mediterranean diet for the remaining five days of the week.
The diet plan further suggests that home-cooked meals are the best during this stage.
You should also reduce your intake of processed foods significantly and replace them with lean proteins, veggies, fruits, whole grains, legumes, nuts, seeds, and healthy fats.
The strategy acknowledges that protein consumption is critical for maintaining muscle mass and supporting metabolism.
The plan also recommends that you eat only during specific times of the day to maximize the effectiveness of fasting.
3. Stage Three-Gentler Plan
Following your successful weight loss, you will commence the third and final phase, which is the maintenance stage of your diet.
As part of this stage, you will maintain a Mediterranean-style diet low in sugar and high in starchy carbohydrates.
If need be, you can also add one day in a week to fast. The stage does not require you to count your calories.
Fast 800-Calorie Diet Plan and Recipes
The fast 800-calorie diet plan advocates for the consumption of the following foods
- Healthy fats
- Whole grains
- Healthy nuts
- Dairy products
- Red meat
What You Should Avoid
- Highly starchy carbs
- Highly processed foods
- Sugary drinks and snacks
The recipes listed below are all for fasting days. However, you can transform them into meals suitable for non-fasting days by making a few modifications.
Note: you can find all the recipes in the 800-Recipe book by Dr. Clare Bailey and Justine Pattison, which compliments Michael Mosley’s bestselling book The Fast 800.
The fast 800-calorie diet plan is not just about reducing the number of calories on your plate. It is also about ensuring that you manage your type 2 diabetes, lose weight, and maintain a healthy lifestyle.
It focuses on a Mediterranean-style diet that emphasizes low-carb meals loaded with fiber, proteins, and healthy fats to keep you well-nourished and healthy.
However, eating 800 calories a day is way below the recommended calorie intake, so before you attempt the diet, talk to your physician and dietician for recommendations.
Printable 800 Calorie Diet to Beat Diabetes
|Day||Breakfast||Snack 1||Lunch||Snack 2||Dinner|
|1||Pear and cinnamon porridge||Celery sticks||Grilled Salmon||Pepper strips||Asparagus, pea and mint frittata muffins|
|2||Spiced breakfast plums||Collard green sandwich wraps||Speedy pizza with whole grain pitta crust||Cheese roll-ups||Zucchini noodles|
|3||Low-fat Yogurt with passion and almonds||Crushed pecans||Avocado egg salad||Cucumber slices||Artichoke soufflé|
|Onion gravy||Bone broth|
|4||Poached eggs with mushrooms and spinach||Kale chips||Spicy bean chilli||Boiled egg||Roast chicken|
|5||Low-fat cheese pancakes with green tea||Protein bar||Ricotta||Cucumber sticks||Grilled shrimp|
|6||Boiled eggs||Tuna salad||Vegeterian Nachos||Walnuts||Chicken Curry|
|Veggie smoothie||Edamane beans||Lentil soup|
|7||Scrambled eggs||Grass-fed burger||Mushroom stroganoff||A cup of berries||Cauliflower rice|