The Very Fast 800 and The New 5:2 include “fasting days” of 800 calories, but to maximise the benefits of all three dietary approaches, you’re encouraged to incorporate time-restricted eating (TRE), exercise and mindfulness to round out your The Fast 800 lifestyle. The online programme guides you through implementing these into your lifestyle with educational content, videos and a comprehensive exercise plan. However, adjusting your portion size and making sure to eat a balanced diet can be just as effective at achieving weight loss. Eating well is achievable, even when you’re short on time or looking to reduce your weekly food spend. Preheat the oven to 180C fan-forced (200C conventional) and lightly oil a shallow round 20cm ceramic pie or quiche dish. It should be around 4cm deep.

Place the spinach in a colander in the sink and pour just-boiled water over the top until it softens. Otherwise, you can soften it in the microwave. Leave to stand until cool enough to handle, then squeeze the leaves to remove as much water as possible.

We all have our own personal fat threshold, the point at which the extra fat you are carrying causes problems. Your fat threshold will be different to mine. However, it's not suited to everybody and if this approach is not for you, you can skip ahead to the second stage, the new 5:2. Build your healthy lunches for work from these suggestions, to keep you satisfied and well-fuelled: On your two fast days, your body will enter a state of ketosis just as it would if you undertook a rapid weight loss plan. With the new 5:2, you will lose fat and aid the function of insulin in turning glucose into energy, which will in turn make it easier for you to keep portion sizes regular during the week.

As the research progressed, Mosley kept writing on the subject of dietary interventions to treat diabetes and other chronic health conditions.People who have had a recent cardiac event, myocardial infarction or cerebrovascular accident (<3 months previously) or other heart abnormalities By losing nine kilograms in eight weeks and normalising his blood sugar levels through a “lowish-carb, Mediterranean-style” of eating and intermittent fasting, Mosley was able to “drain the fat” from his liver and pancreas and regain his health. This book contains a very clear summary of the latest research and hopefully will go far to teach the public about our science (for which I am very grateful!).' Dr Nicholas Chia, Microbiome Program, Mayo Institute Tinned foods to leave on the shelf – Avoid tinned fruits, meats and meals, such as baked beans and spaghetti, which often include unnecessary additives.

Tomatoes – A good source of fibre and an excellent source of vitamins A and C, tinned tomatoes contain more of the antioxidant lycopene than fresh tomatoes! NOT FASTING? Increase the portion size and add a generous knob of butter or grated Cheddar to the cauliflower after blending, and mix thoroughly. Batch cook your lunches– make a big batch of frittatas at the start of the week, or roast up a tray of veggies to add to salads – if storing in the fridge, batch cooked ingredients should last 3-4 days to feed you for the week. Include healthy fats: Fats help keep you fuller for longer and also add flavour to your food. Fats also help with the absorption of fat-soluble vitamins like vitamins A, D, E and K. Monounsaturated fats come with a number of scientifically proven health benefits including weight loss, decreased inflammation, increased sensitivity to insulin and reduced risk of heart disease. You can find very high levels of monounsaturated fats in extra virgin olive oil, avocados, nuts and seeds – which all happen to be absolutely delicious! One word - brilliant! I lost 28lb in 9-10 weeks and 7 inches off my waist. Also dropped 2 clothes sizes. Love this programme!' - Anne

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Coffee and alcohol are still allowed on the programme although the calories in both of these drinks need to be included in the daily calorie limit (noting that alcohol is highly calorific). If you have a little extra time each week, shop around and try different supermarkets to get the best value for your money. The most expensive doesn’t always mean the best quality No, you don’t have to give up any of these whilst following the Programme although, obviously, we would certainly advise everyone to stop smoking as soon as possible, irrespective of their blood sugars. However, it is worth bearing in mind that the same research found that extreme caloric restriction (a 40% reduction in calories) is associated with impaired immune function, which can lead to more severe infections.

People who are feeling unwell, have a fever, are frail or recovering from significant surgery (<6 months ago) A fascinating journey exploring the gut and its tiny inhabitants. As Michael Mosley points out, we are only just beginning to get to grips with this mysterious world. Do try his pumpkin porridge or purple sauerkraut and examine your gut feelings.' Dr Roy Taylor, Professor of Medicine and Metabolism, Newcastle University (UK)

People who are under active investigation or treatment, or have a significant medical condition affecting ability to comply with diet So, while you might be restricting your calorie intake during stage two of the Fast 800 diet, bear in mind this will mean you are consuming a far lower number of calories per day compared to that recommended by the NHS, and that this stage of the diet should only be sustained for a short period of time. Does the Fast 800 diet work? Pour the egg mixture over the feta and peas and bake for about 35-40 minutes, or until just set. (Test by inserting the tip of a knife into the centre – there should be no liquid remaining.) However, when trying to lose weight, the NHS recommends that the average person should aim to reduce their daily calorie intake by about 600kcal. The latest research on the approach includes a small University of Oxford study published in the April 2020 edition of Diabetes, Obesity and Metabolism. It found participants who ate an 800 to 1000 calorie-a-day Med-style diet for eight weeks lost an average of 9.6 kilograms and improved their blood sugar more than those on medication and with traditional diabetes care.