Fast Estonian diet reviews

Weekly diet is a fast response to the long-tormenting question! Seven days is the most popular length of time for experiments with losing weight. On the one hand, it is a short term, on the other it is psychologically significant and allows us to count on some visible results. However, do not prepare yourself for the semi-starvation. Along with monotonous diets, there are diet plans that allow losing weight in a week, adhering perfectly wholesome varied menu.

For those who are willing to spend seven days on weight loss, there is a great variety and diversity of the weekly diets that allow to get rid of surpluses of different sizes – from 3 to 10 kg. The key to success is the right choice of the diet,comfortable for you that does not require the impossible voluntary feat or fundamental review of lifestyles.

Urgent Weight Loss in a Week – at What Cost?

In order for weight loss in a week to make sense, you need to choose a diet effective for you, and the measure of effect in this case is not only the amount of lost weight, but also the possibility to save the results with no harm to the health and quality of life.

In the context of time restrictions slimming completely “lays on the shoulders” of the daily diet. Any other good intentions (changing daily routine, increase of physical activity, positive attitude) just do not have time to express themselves in such a short period of time.

Weekly Diet Results are Achieved in Three Main Ways

  • through the use of a “miracle product” (mono-diet and FAD diets. Their monotony has a twofold effect on the psychology of weight loss – for someone it is not difficult to take buckwheat or yogurt in the manner of drugs for weight loss, someone on the contrary, cannot stand the monotony);
  • due to a sharp restriction of calorie intake (“hungry” diet will “wear off” the body);
  • by chemical processes (primarily protein diets, making adjustments in metabolism. They are famous for the longest preservation of the result due to the relative decrease in the risk of loss of muscle mass, typical of express diets).

You can assume that the more monotonous and poor your nutrition is, the more success you can achieve in the field of losing weight. However, this is not quite so: seven days is a sufficiently long period for nutrition with noticeable restrictions. Moreover, the consequences will be serious for the health, and the risk of failure increases many times. In addition, there is a tendency  for strict diets: the kick-start loss of excess weight in the first two days stops because the body turns on the emergency mode and “freezes” the power consumption. This means not only failure in losing weight, but also lethargic feeling and fatigue.

Therefore, even with a strong motivation to lose weight as soon as possible, try to choose the lesser evil of the existing and evaluate the limits of your willpower and the risks. A short productive diet, allowing losing weight in a week, can be a good impetus for the follow-up activities to reduce weight, but do not forget that all the “hungry” diets fraught with rapid return of the lost weight. It is therefore essential, surviving a weekly diet, to refrain from overeating after the difficult seven days of fasting for the sake of beauty and harmony.

It is also important to assess your health sensibly. Do not lose weight on your own if your excess weight exceeds 30 kg or 65 lbs. – in this case, you require multidisciplinary medical support. Moreover, be sure to consult with your doctor before significantly reducing daily energy value of your menu or switcing to increased use of a single product (or similar products).

How to Lose weight in a Week: 5 Most Popular Diets

1. Kefir diet for 7 days allows you to lose weight by 3-5 kg or 5-10 lbs. for the entire period, eating yogurt (kefir) and – very limited – a few other approved products.

2. Japanese weekly diet – “truncated” version of one of the most popular diets for quick weight loss, the famous “Japanese” one. You lose an average of 4 kg or 8 lbs. for 7 days. This is a carbohydrate-free diet, all meals of which have limits in grams and time.

3. Buckwheat diet promises a record – about 1 kg or 2.5 lbs. of lost weight per day. Russians favorite cereal for this eating plan should not be boiled, but cooked in a special way – perhaps this ritual distracts from the treacherous thoughts of a full meal?

4. Juicing or juice monodiet – a favorite emergency means of the photo models, loved for its reliability, but it is terribly unhealthy. Juicedietfor a week – the extreme option, which should be treated as a last resort. You should be ready to interrupt your Drinking Slimming Marathon, barely noticing the signs of dissatisfaction of the body. (Do you like fruit? Try a more balanced grapefruit diet).

5. Unloading diet by Korolyova – the best-selling invention of the famous Russian nutritionist Marguerite Korolyova. Using the meal plan that allows to drink one liter of nonfat yogurt and 2.5 liters of plain water, eat a potato, 100 grams of cottage cheese, 2 cucumber and ¼ chicken a day at regular intervals, you can lose 2-3 kg or 4-6 lbs.

Fast Estonian Diet

To lose weight by 10 lbs per week will allow the diet known as Estonian (to find out the origin of the name is not possible). This is anintricate meal plan, which is a series of mono-diets. Throughout the duration of this week’s diet sauces, spices, sugar, and salt are banned.  It is also advised to abstain from tea and coffee, but you should drink still water at least 1.5 liters daily.

The menu for each day (the amount of allowed food should be apportioned from morning to night):

Day one: boiled eggs 6 pieces.

Day Two: fat cottage cheese – 1 kg.

Day three: boiled or steamed chicken – 300 g.

Day Four: rice – 100 g of dry cereal to boil in 1 liter of water.

Day Five: jacket potatoes – 6 pieces.

Day six: apples – 1 kg.

Day Seven: 1.5 liters of yogurt.

Weekly Egg Diet: Nourishing and Effective

Egg diet helps lose weight in a week by 3-10 kg or 6-20 lbs (depending on the original weight and features of metabolism). When discussing the effect of this diet they use the thesis about the benefits of vitamin H (biotin). Biotin accelerates carbohydrate and lipid metabolism, as well as blood sugar levels in the blood, so the substance is especially important in the diet for those who suffer from diabetic and pre-diabetic states.

If you want to lose weight quickly, the egg diet is a reasonable choice also because of the high satiating power of chicken eggs – because they are digested slowly, starving suffering is not as painful. Adding grapefruit to the menu also makes its useful contribution – enzyme naringinin,which is contained in the bitter citrus fruit, regulates insulin secretion, allowing you to control your appetite.

For the entire period of the diet it is necessary to give up sugar, salt, sauces and other food additives, bread, sodas and juices. Do not forget to drink water – at least 1.5 liters per day.

  • Day 1

Breakfast: 2 eggs, grapefruit, coffee without sugar and milk.

Lunch: 2 eggs, tomato, herbal tea.

Dinner: 2 eggs, no butter vinaigrette (carrots, beets, potatoes), grapefruit, tea.

  • Day 2

Breakfast: 2 eggs, grapefruit, black coffee without sugar.

Lunch: 2 eggs, grapefruit.

Dinner: 2 eggs or lean meat (150g, boiled or grilled), a portion of green salad.

  • Day 3

Breakfast: 2 eggs, grapefruit and coffee without milk and sugar.

Lunch: 2 eggs, spinach and tea.

Dinner: 2 eggs, salad without oil (see. Day 1), 100 g of cottage cheese, herbal tea.

  • Day 4

Breakfast: 2 eggs, grapefruit and black coffee.

Lunch: 2 eggs, a portion of spinach, black coffee with no additives.

Dinner: 2 eggs or 150 grams of sea fish, salad without oil, tea.

  • Day 5

Breakfast: 2 eggs, grapefruit and coffee without sugar.

Lunch: 2 eggs, a portion of spinach, black coffee.

Dinner: 150 g of sea fish, cabbage salad, black coffee or tea without sugar.

  • Day 6

Breakfast: 2 eggs, grapefruit and black coffee without sugar.

Lunch: salad of any fruit.

Dinner: 2 eggs or 150 grams of lean meat, salad (tomato, cucumber, celery), herbal tea.

  • Day 7

Breakfast: 2 eggs, grapefruit and black coffee without sugar.

Lunch: 2 boiled eggs or cold chicken, tomato and grapefruit.

Dinner: 2 boiled eggs or cold chicken (150 g), salad (carrots, cabbage, tomato) and black coffee without sugar.

During egg diet it is recommended to drink alkaline mineral water to neutralize the grapefruit acid.

This type of menu is known as the “chemical”: the name of the low-carbohydrate diet with high-protein diet was fixed thanks to Osama Hamdy. When losing weight on a diet like protein the reserves of the body are not exhausted, and due to lower revenue of carbohydrates the body faces a shortage of available “fuel” for the energy of the body and quite quickly begins to consume the fat reserves.

If the egg diet for 7 days seems too strict to you, use a gentler, but no less effective analogue – egg diet for 4 weeks.

Seven Days of Patience – Five Pounds Off!

A diet that lets you lose weight 5 lbs in a week is based on the rules of a healthy diet, but with one cunning feature – it is forbidden to have dinner. The last meal should be no later than 16.00. However, it is possible to see a positive thing in the sad fact – it is a good motive to go to bed early, not sitting up in front of the TV or computer.

It is not recommended to break the order of days; also you need to adhere to the daily list of products and do not make your own adjustments. An important rule of this week’s diet is the exclusion of salt, sugar, and alcohol from the diet. The fruit given the menu are eaten the not in the main meal, but half an hour before meals or half an hour after them. Every day you need to drink plenty of plain carbonated water.

  • Day one

Breakfast: Steamed fish – 50g, lettuce with a few drops of olive oil, yogurt 1% fat 250 ml.

Lunch: boiled egg, whole meal bread, 2 slices of meat turkey or chicken – 90 g.

  • Day Two

Breakfast: celery without limitation, boiled veal 80 grams, one boiled potato(plus one),steamed carrots, green tea without sugar.

Dinner: 1 cup low-fat yogurt, 100 grams of fat-free yogurt, oatmeal on the water, five dates.

  • Day Three

Breakfast: unsalted chicken broth – 250 ml, 3 pcs bread, steamed chicken breast – 50g.

Lunch: rye bread – 2 slices, boiled beef – 50 g, spinach without limitation, an apple and an orange.

  • Day Four

Breakfast: boiled buckwheat, yogurt 1% fat – 250 ml of tomato salad with olive oil.

Lunch: boiled rice, fresh juice from citrus fruit – 250 ml, cottage cheese with plums – 100 grams, grapefruit and kiwi.

  • Day Five

Breakfast: boiled beef – 60g, one egg plus one two cucumber and bell peppers.

Lunch: steamed chicken breast, boiled potato, apple and orange, 2 walnuts, dried apricots – 3pc.

  • Day Six

Breakfast: Chicken broth without salt – 100 ml, steamed red fish – 100 gr with green peas (3 tbsp. L.), Rye bread – 1 slice, green tea with 1 tsp honey.

Lunch: boiled brown rice, lettuce, tomatoes, seasoned with lemon juice with sesame seeds; for dessert, one hour after the meal: a glass of skim milk, kiwi and banana.

  • Day Seven

Breakfast: chicken breast – 60 gr, a plate of buckwheat, one bell pepper + nonfat cottage cheese (2st. L)., Black tea with a spoonful of honey, a handful of raisins for dessert.

Lunch: boiled lentils, boiled beef – 100 g, low-fat plain yogurt (1 cup 125 g), almonds (30 g).

 Other Ways to Lose Weight Quickly Without Pain

Despite the fact that a week for weight loss is a kind of “gold standard”, a lot of effective and well-known diets promise pleasing results for a little less or a little longer. For example:

  • “6 petals”diet – the original series of mono-diets with additional motivating tools in the form of a flower with 6 petals, that should be torn away with a sense of accomplishment after another day.
  • Nourishing and easy to comply pumpkin diet for 12 days is particularly relevant in the fall, when there is a new crop.
  • The famous and efficient chicken diet exists as a standard seven-day version, and the option for those who love it quickly, for three days.
  • Cottage cheese diet – a proven way to lose a few pounds in the format of a double fasting day.


of people who tried this diet like it

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based on 6 reviews

What is it?

The Fast Diet is an overall health and weight loss diet that emphasizes fasting during certain days of the week. It’s also known as the 5:2 diet, and it’s claimed to help burn fat by limiting calories and improving how the body reacts to food.

One has to follow a strict habit of not eating on certain days, and there’s a different calorie limit for men and women. It’s essentially a form of intermittent fasting, but it’s specialized and added as a part of a full diet.  The official book also adds the principle of that which does not kill us, makes us stronger. In reviewing many kinds of weight loss diets our review experts found the 18Shake Diet to be the best. It’s made up of an appetite suppressing meal replacement and a fat burning diet pill. Customers have given it rave reviews for its weight loss effects. Learn more about the 18Shake Diet by visiting the link here.

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Fast Diet Possible Side Effects

The Fast Diet emphasizes different eating habits and limits for both men and women:

• Men: Only 600 calories are allowed on the 2 fasting days.

• Women: 500 calories are allowed during the 2 fasting days.

Our review experts have crafted a best of list of the highest ranked weight loss diets.

It’s also referred to as the 5:2 diet due to the 5 days you’re allowed to eat normal, and 2 days where you cut around 25% of your calorie intake. It’s highly recommended to eat only lean protein rich foods for the fasting days, as getting 600 to 500 calories is easy to do if one is not careful.

For suggestions on food it’s advised to eat:

• Legumes, skinless chicken, nuts, carrots, strawberries, other low calorie vegetables and low glycemic foods.

In order to avoid feelings of hunger it’s advised to eat later in the day during fasting. This is to have something in the stomach to provide nourishment for when you really need it.

It’s also recommended to try and eat around 50 grams of healthy protein during fasting. You can resume eating normally on your non fasting days, and there’s no adherence to any amount of calories.

While not eating is a way to help with weight loss, the issue is that this can be extremely hard for some. This is also not considered safe for everyone, and it would be highly advised to seek the advice of a medical professional.

Web MD has also found:

“many health experts don’t recommend fasting”

They also found:

“it may slow your metabolism, making it even harder to lose weight”

A major issue with fasting like this is that it may cause binge eating to occur. This desire happens because once you have access to food; it makes it harder to control your hunger as the body wants to make up for the loss of calories. Eating such a reduced amount of calories can also potentially cause side effects such as:

       • Headaches, low blood sugar, and fatigue.

       • Mood swings, irritability, and loss of energy.

• Lack of mental focus, difficulty concentrating, and extreme hunger.

It can also take a lot of willpower which can make it difficult for most to begin. Click on the link provided for a list of the top ranked weight loss diets.

EDITOR’S TIP: Combine this diet with a proven meal replacement such as 18 Shake for better results.

Fast Diet Overall Quality

Whether or not one can sustain such an extreme reduction in calories varies from person to person. Some might find it difficult to start, especially those who have no experience with fasting.

Certain are advised not to follow this diet as it may cause serious side effects.

There’s also some evidence that shows metabolism is slowed down, making it harder to lose weight if one were to reduce calories this low.

Another major issue is due to the lack of guidance during non-fasting days. You’re allowed to eat any amount of calories that you’d like. This makes it possible that one might binge eat to make up for the loss of calories during fasting. Follow the link cited for the list of the best weight loss diets.

The Price and Quality of Fast Diet

The official book currently retails for $10.87 on The only other prices are related to the kinds of foods one chooses on their non-fasting days.

Fasting can be an approach to weight loss, but it’s extremely difficult and does not guarantee weight loss. Some actually gain weight as they suddenly feel the urge to overeat while not fasting.

Some people are also unable to start this diet due to health concerns. It can be difficult to function normally or to put forth effort in basic tasks. Overall this is another version of intermittent fasting which may not work for everyone. For the list of the top ranked weight loss diets, follow the link here.

Business of Fast Diet

The book was created by a Michael Mosley and Mimi Spencer. Michael Mosley has a background in psychiatry and Mimi Spencer is a journalist.

An official website is offered which provides a BMI calculator and more information on the Fast Diet. An online forum is also provided for likeminded dieters to ask questions and provide a community of support.

They also provide up to date information about the topic of fasting. Different books are also provided each one with their own emphasis on tips or cookbooks. 

EDITOR’S TIP: The top 10 list of the best diets is available here.

Customer Opinions of Fast Diet

Provided below are some select reviews from users found online:

“After several weeks of trying and cutting back on fast days I have not lost any weight”

“Discussion on the topic of fasting is quite shallow. It’s written less by a doctor but more of a reporter”

“don’t like that hungry feeling and going without eating”

“This would be an unhealthy and unnatural way to live. I can’t see myself following this diet”

Some found it impossible to keep using the diet as it was too restrictive. People have struggled to make sure they were underneath the allowed calories, only to suffer and only able to think about food.

There were also issues from people who made sure to follow the diet but who failed to notice any weight loss. People who had to measure out their foods were concerned about the little amounts of food allowed.

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Conclusion – Does Fast Diet Work?

The Fast Diet is made to be a comprehensive diet for overall health and weight loss. While reducing calories is the traditional way to lose weight, some found the caloric restriction incredibly difficult. Some experienced side effects and man found it difficult to follow. There’s also been research which shows that metabolism slows down during such a limited caloric intake. The book was also not written by health professionals.

In reviewing countless diets our review experts found that 18Shake Diet is the best. Customers have given it rave reviews for its potent weight loss effects. It’s made up of a fat burning diet pill and an appetite suppressing meal replacement shake.

Only natural ingredient are added free of colors, stimulants, preservatives, artificial additives, or binders. Discover more about the 18Shake Diet by clicking this link.

User Reviews Archieved Start the Diet Now Advertisement

The Fast Diet, written by Dr. Michael Mosley and Mimi Spencer, promotes intermittent fasting as a means for weight loss, optimum health and longevity. In the book, the authors write, “Intermittent fasting can put us back in touch with our human selves. It is a route not only to weight loss, but also to long-term health and well-being.”

The book is based on two things: Modern scientific research and the authors’ own personal experiences with fasting, especially Dr. Mosley who lost 20 pounds, a high percentage of body fat, and lowered his fasting glucose levels to normal through an intermittent fasting diet.

Mimi Spencer offers practical advice on how to follow an intermittent fasting diet safely and effectively with meal plan options, as well as a female voice of experience in fasting.

The diet is based on a model called the 5:2 diet approach – 5 days of eating normally without any restriction, and 2 days of loose fasting, meaning dieters can have 25% of their normal day’s calorie intake – roughly 500 for women, and 700 for men. Those calories should come from lean proteins and vegetables.

The Fast Diet approach claims to yield weight loss, an abundance of health benefits and ultimately, longevity. This is because going without food has been one of the only interventive dietary methods that can prolong life, at least in animals. Similar research is now being done on humans.

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  • No complicated rules to follow
  • An easy-to-follow strategy
  • Based on scientific research
  • Dieters don’t “starve” on any given day
  • Still enjoy the foods you love most of the time
  • Claims to cut longterm risks of diabetes, heart disease, cancer and other serious diseases
  • Includes detailed meal plans
  • Other benefits include a sharpened mind and longterm weight management
  • Not necessarily a “proven” method
  • May not be safe for everyone

The Fast Diet promotes the 5:2 diet approach, meaning dieters eat normally 5 days of the week and restrict their caloric intake to 25% of their daily needs on 2 “fasting days” of his or her choice.

This approach is thought to reconnect our bodies with our “human” nature while also promoting weight loss, optimum health and longevity.

The book includes a month worth of meals in photos, as well as an extensive list of meal plans demonstrating how to follow an intermittent fasting diet safely and effectively.


Based on Dr. Mosley’s extensive research and own personal success with intermittent fasting, it seems like a safe enough approach to losing weight.

Although at first glance it may appear the authors are promoting starving to lose weight, they’re actually promoting a diet method that keeps our body guessing to promote weight loss.

Also, because dieters restrict their calorie intake to 25% on their fasting days (never going completely without food), this has a tendency to shrink overall appetite, prohibiting dieters from overeating on their 5 normal eating days.This is one more way the diet promotes overall calorie restriction and weight loss.

Though this diet approach may not be safe for everyone, it seems to be a safe enough method for losing weight and living longer. There doesn’t seem to be anything fundamentally wrong with The Fast Diet, though more research is still being done to confirm the safety and effectiveness of Dr. Mosley’s methods.

the fast diet, the fasting diet, the F.A.S.T diet, dr. michael mosely, micheal mosley

Featured Diets and Supplements

We’ve heard a bit of buzz about Fast Diet, so we dug deep into the ingredients, side effects, customer service and clinical support. We chose to scour hundreds of comments and reviews from users. We then took that information, condensed and refined to give you the facts you need.

Fast Diet Readers: Click here

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What You Need to Know

Firstly, Fast Diet is a 5:2 plan that suggests the dieter eat for five days and reduce calories to 500 for two. If you follow it to the letter you are supposed to lose weight quickly, as the name implies. There is an official website to support your journey, but you can’t purchase the book directly. You have to go to You can do the program on the go, helpful.

The book was written in 2013 by Michael Mosley and Mimi Spencer. Neither of the authors have any experience in the diet or nutrition fields. The plan uses normal foods, making it easy to follow on non-fasting days. We like the good overall rating and the supportive website, but read on…

Difficulty – “Can I Do That?”

The first thing that bothered us this time around was the difficulty. You can write the best book on the market, but if the Fast Diet is not easy to follow no one will stay on the plan. “Many dieters are looking for fast weight-loss,” says our Research Editor. “The problem comes when the program is simply too hard.”

“I read the book and started the diet but the fasting was really hard for me. I felt tired,got headaches and couldn’t sleep on the fasting days,” a reader describes.

“The book definitely makes a lot of claims that would be great if we can know for a fact they were true but the diet itself is hard to follow, especially when you realize its not a diet for a month to get ready for bikini season its FOR LIFE! So I have to starve two days a week, every week FOR LIFE!!!,” one dieter realizes.

The foods may be hard to find, “Ingredients are not easy to buy in America. Some are not familiar to me, too hard to do.You have to have an Asian market close.”

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Results – “Is the Plan Effective?”

So you’re looking for a lose weight fast diet plan and you’re willing to do anything to achieve results, but what if you struggle through a program only to find you’ve not lost a thing? “I was already in diet mode but had reached a plateau so I was hoping this would jump start me. it did nothing after following it for one month,” one reader says.

“My partner and I followed its principles for 3 months, and achieved absolutely no weight loss or any other perceivable benefits,” reports another.

Frustration abounds, “I did the diet for 3 weeks and lost nothing. I have a masters degree in nutrition and understand portion sizes and followed it very well. Very frustrating!”

Our research finds it’s as simple as one problem, like unrealistic expectations, to throw off your chances of long-term success. If the Fast Diet wants dieters to give up nearly all food twice a week, that could be too difficult to follow.

The Science – “Real Proof?”

The Fast Diet website does not list any clinical research supporting intermittent fasting for weight-loss. We did find some preliminary studies into the concept, but none came to a solid conclusion. DietSpotlight looks for firm evidence a plan works as claimed. If that science is not there, the dieter may want to look for another program.

“”It is a great life style change.””

“”I don’t think the fasting hurts, but I need the kind of diet plan that allows all foods in smaller amounts.””

“”You do not lose an ounce.””

The Bottom Line – Does the Fast Diet Work?

Hmmm, what are we going to do with this one? The Fast Diet was initially interesting, but we quickly came to a solid conclusion. We like that the book is easy to read and the price is affordable, but we are on the fence about suggesting a program without any clinical support for efficacy or safety. There’s also the issue that the authors are not nutritionists or dieticians and we found no business behind the plan.

If you’re ready to lose weight safely, we suggest a supplement with ingredients that are clinically proven and a price the dieter can afford. It is extremely helpful if you can use the formula with a healthy, low-calorie diet instead of fasting.

Among the best products we’ve seen this year is one called Dietspotlight Burn. The formula is made up of clinically-proven ingredients shown to help spark metabolism and increase fat loss. There’s no word that negative side effects are an issue and dieters report seeing some fantastic results.

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The Promise

“Fast,” in this case, is not about speed. It’s about fasting.

This diet, which started in the U.K., slashes your calories so drastically 2 days a week that you’re basically fasting. That’s not safe for everyone, so you should check with your doctor if you’re considering trying it.

The Fast Diet says that you shouldn’t fast if you’re pregnant or underweight, or if you have a history of eating disorders or diabetes, and that you should check with your doctor first if you take medication. The diet also isn’t recommended for kids, teens, frail seniors, or anyone who isn’t feeling well or has a fever.

The basic concept behind The Fast Diet by Michael Mosley, MD, and Mimi Spencer is to eat normally for 5 days per week and eat very restricted calories on the other 2 days.

Mosley tried this “intermittent fasting” diet when his doctor showed him that though he was only a few pounds overweight, his cholesterol was high and his blood sugar was headed in the wrong direction. He writes that he knew fasting would be difficult, but his hunger pangs passed quicker than he expected. He also felt that fasting sharpened his senses and his brain. Plus, the diet delivered all the results he hoped for.

On its web site, the Academy of Nutrition and Dietetics says that although there is evidence that intermittent fasting diets may help prevent chronic disease, more research is needed. It doesn’t recommend the diet because “it is not a realistic long-term solution.” The academy also notes that “any variation of fasting may make a person irritable, cause daytime sleepiness/sleeplessness at night, and can even lead to dehydration.”

What You Can Eat and What You Can’t

You eat normally 5 days a week, and fast for the other 2 days. Your fasting days should not be back-to-back; you should have at least 1 normal eating day in between them.

During your fast days, you can eat, but not very much. Women get 500 calories per day; men get 600. That’s far less than what’s usually recommended. Depending on age, gender, and how active you are, you could need three or four times as many calories.

The Fast Diet encourages you to eat lean protein, vegetables, and fruit on fasting days, usually as two small meals plus a few snacks.

A typical 500-calorie fasting day might include oatmeal with fresh blueberries for breakfast, a tangerine for a snack, and a chicken and vegetable stir-fry for dinner. You will drink lots of water and may also have calorie-free beverages such as tea, coffee (no milk or sugar), and club soda.

On your 5 “off days,” you can eat anything. Surprisingly, the research team that studied the diet found that people didn’t gorge themselves on off days.

The Fast Diet strongly discourages drinking alcohol on fasting days and suggests that if you drink on your “off days,” you drink only in moderation. And once you reach your weight loss goal, 1 day of fasting per week is recommended for maintenance.

Level of Effort: Medium

Cooking and shopping: You’ll cook or eat as usual on off days, and with a very restricted menu on fasting days. The book provides a month’s worth of fasting day menus and recipes.

Packaged foods or meals: No.

In-person meetings: No.

Exercise: The Fast Diet recommends exercise, but the diet’s web site cautions that you shouldn’t try to do a lot of endurance training on fasting days, and to stop if you feel uncomfortable.

Does It Allow for Dietary Restrictions or Preferences?

You can adjust the plan for vegetarian, vegan, and gluten-free needs on fasting days. But the book doesn’t give you specific plans for those diets.

What Else You Should Know

Cost: Just your groceries.

Support: You do this diet on your own, but you will find lots of tips and discussion forums online.

What Dr. Michael Smith Says:

Does It Work?

Even though many health experts don’t recommend fasting, if you’re going to do it, the authors of this plan have it right. Eating 500-600 calories a couple of days a week will be tough, but it’s doable.

One reason experts tell people not to cut way back on calories is that it can slow your metabolism, making it even harder to lose weight. But studies show that fasting from time to time can be an effective strategy for weight loss. In addition, cutting calories on a couple of days instead of every day may help preserve muscle, so you lose mostly fat.

Mosley’s team found that people don’t overindulge on the non-fasting days. Other research suggests he they may be right. But it’s ultimately up to you to make sure you don’t sabotage your weight loss efforts on the “off” days.

Is It Good for Certain Conditions?

If you have diabetes, this is absolutely not the weight loss plan for you. It could be dangerous, especially if you take medicine, and lower your blood sugar into unsafe — even deadly — territory.

For others, there are some early studies that show it may help improve some risk factors for heart disease, including blood pressure and cholesterol. Though any weight loss plan that drops the pounds is likely to also have this effect.

Talk to your doctor first before trying a fasting diet. This approach could put extra stress on your body.

The Final Word

If fasting interests you, The Fast Diet is a decent approach. It’s going to take some serious willpower, but if you’re up for the challenge, it can work. It’s definitely not meant for everyone, so don’t ignore the warnings.

It also may be tough to stick with in the long term. But trying it out to see if it suits you is a worthy plan. Have another plan in your back pocket if you or your body tires of this approach.

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