Our brand new keto plans have been developed for those who have a lot of weight to lose, and are ready and committed to make changes. People who are pre-diabetic or have type 2 diabetes could follow these plans (monitored by a GP) to improve their insulin sensitivity. A rapid weight loss plan, with typical weight loss of around 10kg in 12 weeks, is a proven way to reverse, and prevent the onset of, type 2 diabetes. Break 100g plain dark chocolate into squares and place in a bowl over a pan of gently simmering water. Make sure the base of the bowl isn’t touching the water. Leave to melt for 5 mins, stirring occasionally. 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

The new 5:2 also gives those on the plan the chance to experience other fasting benefits, such as apoptosis (clearing out of old or damaged cells), tissue regeneration, reduced risk of cancer, increased metabolic rate (i.e. the amount of energy burned), and decreased inflammation. The Fast 800 Diet: Stage 3Our Protein Powder is currently available in the UK, Australia and New Zealand and suitable for vegetarians and vegans. You can find out more about it here. 4. Is a keto diet the only way to enter ketosis? We recommend that you follow The Fast 800 Keto plans for no more than 12 weeks. When you have completed this or attained a healthy BMI, move to The New 5:2 or Way of Life. We’re encouraging our current members to think of The Fast 800 Keto and The Very Fast 800 as interchangeable; you cannot complete 12 weeks on one, then 12 weeks on the other. It’s either/or, whichever works best for you. You can also do your HIIT sessions by cycling/exercise bike, using a rowing machine, on the cross trainer or even swimming in the pool, if you have access to these options. On The Fast 800 Online Programme , we provide plans for two and three meals a day, depending on what you’d like your eating window to be. Additionally, The New 5:2 diet involves two fasting days a week, and may induce mild ketosis. This can work well for people who are just getting started with intermittent fasting.

Drink plenty of water: The state of ketosis may cause some people to feel thirstier than usual. Once you drastically reduce your carb intake, your body starts processing electrolytes differently and can cause dehydration. Some research even suggests that keto diets increase the risk of developing kidney stones in dieters who aren’t drinking enough water.[21] So, make sure you’re staying hydrated and healthy.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

No, the keto plans are simply an option for those feeling a little more ambitious and looking for accelerated weight loss. When you’re nearing your weight-loss target, eat 800 calories on two days of the week and on the others, follow a Mediterranean diet, exercising portion control.

HIIT is characterised by repeated work phases of vigorous or ‘maximum effort’ exercise, each separated by periods of rest or low intensity exercise.