Dr Mosley's Fast 800 Diet: it's so easy to stay slim – forever!

In the six years since I wrote the Fast Diet, millions of 5: 2 intermittent fasting found a great way to lose weight. People have also told me that they find it an easy plan to return to when the weight begins to creep back.

But the original 5: 2 was absolutely not perfect. So I wrote a new book based on a large number of advanced studies, which I think this weight loss approach has become even more flexible and feasible. The result is the Fast 800, which has been serialized in the Daily Mail this week.

One of the changes I've made is to raise the recommended levels of calories to 800 on sober days. This figure is high enough to ensure that you get all the nutrients you need and are not hungry, but low enough to activate the metabolic benefits of fasting. I now also recommend making your fasting days easier – and more effective – by reducing your daily eating window to about ten hours a day.

Dr. Michael Mosley, has prioritized his new book, The Fast 800, in a series in which a research-driven spin is given to my popular 5: 2 fasting plan

Dr. Michael Mosley, has prioritized his new book, The Fast 800, in a series in which a research-driven spin is given to my popular 5: 2 fasting plan

The beauty of intermittent fasting is that you do not have to give up many food groups or have to buy a lot of expensive ingredients, and it's something you can dip in and out because your weight naturally varies through life.

Almost seven years ago I lost 20 pounds and brought my blood sugars back to a healthy level by following this approach. I can proudly say that I have kept the same healthy weight since I stick to a largely Mediterranean diet, which naturally contains very few carbohydrates.

I extend my nightly fast as often as I can, and I throw a few 800-calorie fast days to get everything back on track if I ever get a period of excessive enjoyment.

Maintain your healthy condition

Let's be honest here – losing weight and staying away is not easy. But it can be done! So once you've hit your goals, make sure you celebrate it. Tell your friends. You have achieved something that is really important for your health and your lifespan.

By using my Fast 800 program to lose weight, you have lost a lot of harmful visceral fat away from your organs and you have reduced the risk of many chronic diseases. If you had high blood pressure, you should have seen significant improvements and your cholesterol profile will probably also look better.

Many people with type 2 diabetes or pre-diabetes tell me that their blood sugar level has become normal, without medication. People with a fatty liver will have their liver health transformed (rapid weight loss is the only effective treatment for non-alcoholic liver disease, also known as NAFLD).

There are also many other benefits. Intermittent fasting has been shown to reduce inflammation, improving conditions such as arthritis, eczema, psoriasis and asthma. Once you have reached your goal weight, you can relax a little and fit in a few treatment days, but be careful.

Occasional derailments are absolutely fine, but be warned: if you return to your old ways, you will inevitably return to your old body with a pre-diet.

If you are satisfied with a 5: 2 regime, there is no reason why you should not stick to it or switch over to the ever-popular 6: 1 (where you fast one day a week). This is an excellent option to keep your body in good condition, especially if you have not found it too heavy.

If you think that Time Restricted Eating is right for you, there is no reason why you should not continue in the long term. Most people find 10:14 (eating only within a ten-hour period and extending your nightly fast to 14 hours) or 12:12 is easy to do, albeit with occasional errors. If you notice that you are having a snack / drink / drink late at night, set your breakfast the next day to extend your fast.

A Mediterranean diet – for life

One of the very important aspects of my new Fast 800 regime is the fact that it encourages you to eat healthy food. The recipes, made by Dr. Clare Bailey and nutrition experts Joy Skipper and Justine Pattison are based on a Mediterranean-style diet rich in healthy natural fats, nuts and fish, but also in vegetables and legumes, and full of disease control. vitamins and minerals.

This abundance of fresh ingredients means that the food you make is as good as it looks, but it also increases your health, so I urge you to keep eating according to the Mediterranean diet principles when you lose weight successfully.

There is so much solid scientific evidence that adopting this lifestyle reduces your risk of heart disease, cancer, type 2 diabetes, depression and dementia. Even if taken at a later age, it has been shown to increase life expectancy.

In 2013, a large Spanish study of 7,400 middle-aged Spanish men and women discovered that those most likely to stick to a Mediterranean diet remained leaner and healthier, thus reducing their risk of a multitude of diseases (risk of heart attack or stroke) decreased. reduced by 30 percent, type 2 diabetes by 58 percent, breast cancer by 51 percent and a lower risk of cognitive decline).

All volunteers were given an & # 39; M-score & # 39 ;, depending on how closely they adhered to the Mediterranean diet. It is certainly worthwhile to keep your M-score as high as possible.

How to increase your M-score

Whether you cut your calories or not, a simple way to increase your M-score and therefore your health is to keep to the following simple rules:

1. Reduce sugars and starchy carbohydrates: Cut back on sugary starchy foods, such as cakes, candies, biscuits, crisps, fruit juices and soft drinks, because they quickly turn sugar into your blood, cause sugar peaks, increase insulin and weight gain. Strive to have them less than twice a week.

Beware of foods that are quickly converted to sugars in your blood, such as:

  • Potatoes, bread, white rice and white pasta.
  • Most breakfast cereals and & # 39; instant oats & # 39; (rolled oats is OK).
  • Sweet, tropical fruits such as mango, pineapples, grapes, melons and bananas, because they are rich in sugars (fructose). Choose berries, apples or pears instead. Focus on a maximum of 1-2 pieces of fruit a day, ideally after a meal.
  • Minimize processed foods. More than 70 percent of the processed food contains added sugars. You have to read the labels, but the problem is that there are more than 70 different names for sugars.

2. Increase the consumption of natural healthy fats: enjoy healthy fats in foods such as olive oil, salmon, tuna, full-fat dairy, avocado, nuts and seeds. These natural fats are good for the waist and the heart and ensure that you stay full longer.

3. Eat substantial amounts of protein: this means eating large amounts of food such as fatty fish, seafood, chicken, some red meat, eggs, tofu, beans, legumes, dairy and nuts (at least 50-60 g of protein per day, each day). But limit your intake of processed meats such as sausages, bacon and salami, as these are not particularly healthy sources. Most contain a high content of salt, nitrates and other preservatives.

4. Eat a lot of green and colored vegetables: it is especially important to eat a lot of dark green leafy vegetables, such as spinach, broccoli, cabbage, kale and salads, as well as colored vegetables – these contain few calories and contain many essential vitamins and nutrients. They also contain a lot of fiber, of which the & # 39; good & # 39; microbes in your intestines will benefit.

5. Change to wholegrains and pulses: Eat more & # 39; complex carbohydrates & # 39 ;, which contain a lot of fiber. This means exchanging white pasta and rice for whole grain and legumes such as lentils, beans, quinoa, wild rice and buckwheat.

Choose multi-grain, seed or rye bread over white. Again, the good bacteria in your gut will thrive on the fibers in these foods. But during both the rapid weight loss and the 5: 2 phases of the diet, you should keep your intake of whole bones low. That is because you want to go into mild ketosis and eat grains that will stop.

6. Avoid snacks or late grazing in the night: grazing stops fat burning. If you must, snack on non-starchy vegetables such as broccoli, cucumber or celery, or a handful of nuts or a small piece of cheese.

Fruit is not a good choice, especially if you are trying to lose weight.

7. Drink healthy: lots of black tea, fruit tea, black coffee, water. As far as alcohol is concerned, an occasional glass of red wine with a meal is OK on non-fast days.

Develop good habits

The Mediterranean diet is more than a list of solid ingredients. It involves developing a number of habits and making permanent changes in your lifestyle.

It involves shortening processed, ready-to-eat and fast foods, and instead we opt for meals for the entire food, wherever possible, all over again. And it's about slowly eating and enjoying with family and friends. Too often we eat without taking the time to appreciate what goes into our mouths. Do not eat food for the TV. Do the effort to fully enjoy it.

Sift your meals

So many of the recipes in this series can be expanded and expanded and the portion sizes increased to ensure that everyone can enjoy it. Try these further suggestions for increasing the protein content or making a meal that saturates more on your non-fast days and / or when you reach your target weight.

  • 1 tbsp chopped bacon (about 7 g, 23 grail)
  • 1 tablespoon chorizo ​​(10 g, 29 cals)
  • 40 g mushrooms, baked in 1 teaspoon of olive oil for 4-5 minutes (63 cales)
  • 1 tbsp grated cheese (about 10 g, 41 cals)
  • 30g halloumi, sliced ​​and lightly baked in 1 tsp olive oil (145 cals)
  • 45 g tuna, canned in oil (85 cals)
  • Handful of nuts (10 g each of walnuts, almonds, hazelnuts, 195 cals)
  • 75g chicken breast (115 cereals)
  • 75 g frozen shrimp, thawed (59 cal.)
  • 100 g tofu (73 CALs)
  • 2 teaspoon of sesame seeds (10 g, 60 cals)
  • 1 tablespoon full-fat Greek yogurt (40 g, 37 cals)
  • Matchbox-sized piece of Cheddar cheese (30g – 124cal)
  • Crispy fried onion rings for 2 people: heat 1 tbsp olive oil and fry 1 small onion cut into rings, turn them regularly until golden brown and slightly crunchy (60 cales per serving)
  • Raitha for 2 people: mix 4 tbsp full-fat Greek yogurt with a small cucumber, grated and a pinch of cumin seeds (97 cals per serving)
  • Olive oil and cider vinegar dressing for 2 people: beat 2 tablespoons extra virgin olive oil with 1 tbsp living cider vinegar and some salt and freshly ground black pepper (100 calf per serving). Dressings are a great way to cheer up broccoli and leafy vegetables.
  • Drizzle the olive oil. Use high-quality extra virgin olive oil if you can, and do not worry about calories. Your body needs it for vitamins and energy. Remember that fat does not make you fat!

Wholegrains and legumes

Many of the recipes in this series contain few carbohydrates to stimulate fat burning. But on non-fast days and when you have reached your target weight, you can re-enter wholegrains and legumes, such as brown rice and lentils. These complex carbohydrates contain useful amounts of fiber that feed the microbiome in your gut, leading to the production of substances that reduce inflammation, lower blood sugars and improve health.

  • Cooked brown rice (21 calons per 15 gr.)
  • Cooked quinoa (18 calories per 15 grams el)
  • Boiled bulgur wheat (13 corals per 15 gr tablespoons)
  • Cooked puy lentils (18 corals per 15 gr.)
  • Boiled pearl barley (19 grains per 15 gr tablespoons)

Roasted vegetable pasta

385 Cals, for 2 people

  • 2 yellow or red peppers, cut into 2 cm chunks
  • 1 medium-sized zucchini, cut in half lengthwise and cut into 2 cm long pieces
  • 1 large red onion, peeled and cut into 12 parts
  • 2 tablespoons of extra virgin olive oil
  • 12 cherry tomatoes, halved
  • ½ teaspoon dried chili flakes (optional)
  • 100 g of dried wholewheat penne or fusilli paste
  • 50g young spinach leaves

1. Preheat the oven to 200c / 180c fan / gas 6. Place the peppers, courgettes and onions in a large baking tray. Sprinkle with oil, season to taste and scoop together. Roast 20 minutes.

2. Remove the dish from the oven and turn the vegetables over. Add the tomatoes and sprinkle with chili flakes. Cook for 10 minutes or until the vegetables are brown.

3. While the vegetables are roasting, fill a pan with water and bring to a boil. Add the pasta and stir. Let it simmer for about 10 minutes and until it is done.

4. Pour the pasta into a colander and return to the pan. Add the spinach and roasted vegetables. Throw well together and spend on season.

More importantly: sprinkle with 20 g freshly grated Parmesan cheese and serve with a leaf salad.

Garlic shrimp with mixed courgetti and spaghetti

290 cal., For 2 people

The combination of courgetti and spaghetti works really well here – gives the dish more body, while the calories remain low.

  • 50g wholewheat spaghetti
  • 2 tablespoons of olive oil
  • 1 small clove of garlic, crushed
  • 200 g large raw frozen shrimp, thawed
  • 2 medium-sized courgettes, in a spiral or very finely cut (about 300 g)
  • ½ a small lemon
  • Generous handful of fresh parsley or coriander, chopped

1. Cook the spaghetti according to the instructions of the package, and make sure it is always good. Drain and store the water.

2. Meanwhile, place the oil in a medium-sized frying pan over medium heat. Let the garlic work for 30 seconds, stir in the shrimps and cook for about 3 minutes before adding the courgetti.

3. Continue stirring for 2-3 minutes, and as soon as the courgetti begins to soften, add the spaghetti to the pan with a good dash of lemon juice and 1-2 tablespoons of the reserved dough water (or hot water) to loosen the mixture . Bring the pan gently to the boil and then remove it from the heat.

4. Season with a little salt and a lot of freshly ground black pepper. Stir in the chopped parsley and spread the mixture over 2 bowls.

LOWER CAL: skip the spaghetti and use larger courgettes (this lowers calories by about 100 per person).

NON-FAST DAY: Double the portion and add a large handful of lettuce leaves with a dressing.

Easy Chicken Casserole

256 Cals, for 4 people

  • 4 chicken legs without bone, without skin
  • 1 tablespoon extra virgin olive oil
  • 1 large onion, finely chopped
  • 2 smoked bacon strips, cut into 2 cm wide, short bars
  • 400 g can be chopped tomatoes
  • 3 medium-sized carrots, cut into slices of about 5 mm (peel first if you prefer)
  • 1 tablespoon tomato paste
  • 1 chicken stock cube
  • 1 teaspoon mixed dried herbs
  • 1 large zucchini, halved in length and cut into slices of about 1,5 cm
  • 350 g of cabbage and broccoli mix or 350 g of grated Savoy cabbage to serve

1. Preheat the oven to 200c / 180c fan / gas 6. Cut off the largest part of the visible fat from the chicken thighs and cut into pieces.

2. Heat the oil in a medium flame-proof frying pan and add the onion, bacon and chicken. Season with a little sea salt and a lot of freshly ground black pepper. Cook for 5 minutes and stir until the chicken is lightly colored on all sides and the onion is brown. Stir in the tomatoes and 400 ml of cold water. Add the carrots, tomato paste, crumbled bouillon cubes and dried herbs.

3. Bring to the boil and cover with a lid and cook in the oven for 30 minutes. Carefully remove the oven and stir in the zucchini pieces. Cover and continue for another quarter of an hour to the oven, or until the chicken is cooked. Just before the chicken is ready, boil the cabbage in boiling water; Drain well and serve next to it.

More importantly: boil 50 g brown rice (70 calories) per person to serve next to.

Spicy pork and beans

290 cals, serves 4

  • 1 tablespoon extra virgin olive oil
  • 1 large onion, cut into thin slices
  • 2 pork shoulder cuts (about 325 g), cut and cut into pieces of about 3 cm
  • 6 slices of smoked bacon, cut into slices that are about 2 cm wide
  • 1 teaspoons of warm-smoked paprika
  • 1 teaspoon of pimento
  • 2 x 400 g cans of chopped tomatoes
  • 400 g of black beans, or red beans, can be drained and rinsed
  • 1 tablespoon Worcestershire sauce
  • 1 chicken or pork stock cube
  • 100g coarse-grained Greek yogurt

1. Preheat the oven to 180c / 160c fan / gas 4. Heat the oil in a medium flame-proof frying pan and cook the onion over a medium heat for 2 minutes.

2. Add the pork and the bacon to the pan, season with ground black pepper and cook for 5 minutes with constant stirring. Add the herbs and cook for a few seconds, stirring.

3. Tip the tomatoes and beans in the pan. Add the tomato paste, Worcester sauce and crumbled stock cubes. Pour more than 300 ml of water, season with a little sea salt and a lot of black pepper.

4. Stir well and gently bring to the boil. Cover with a lid and cook for about 1 ½ hours in the oven or until the pork is soft and the sauce thick. Serve with Greek yogurt.

More importantly: serve with freshly baked cabbage, kale or spring vegetables and boil 120g brown basmati rice per person.

Creamy chicken and mushrooms

343 veal, 2 people

  • 2 tablespoons of extra virgin olive oil
  • 150g chestnut mushrooms, halved or sliced ​​when they are large
  • 3 spring onions, trimmed and finely chopped
  • 1 boiled chicken breast (about 100 g), skinned and sliced
  • 150 ml chicken broth, made with ½ chicken stock cube
  • 3 tablespoons (around 45 g) cream fat with full fat
  • 320 g packet of broccoli and cabbage herb or grated leaf vegetable to serve

1. Heat the oil in a large frying pan with non-stick coating or fry the pan and fry the mushrooms for 3-4 minutes on medium high heat until lightly browned. Add the spring onions and cook for a few seconds longer.

2. While frying the mushrooms, boil the broccoli and cabbage according to the instructions on the package. Add the chopped chicken and stock to the pan with the mushrooms and bring to the boil. Cook for 3 minutes or until the chicken is warm and the stock is reduced by about half, stirring occasionally.

3. Stir the crème fraiche through the chicken, then remove it from the heat and season with black pepper. Serve with the freshly cooked vegetables.

Pan-fried lamb with Mediterranean vegetables

377 grams, for 2 people

  • ½ t of ground cumin
  • ½ tl of ground coriander
  • ½ tsp warm smoked paprika
  • 2 thin leg of lamb shanks without bone, each around 100g
  • 100g full, fatty Greek yogurt
  • ½ small clove of garlic, crushed
  • 2 tablespoons finely chopped fresh mint leaves
  • 2 tablespoons of extra virgin olive oil
  • 1 medium-sized red onion, peeled and cut into 12 parts
  • 1 red or yellow pepper, without seed and cut into pieces of about 3 cm
  • 1 medium-sized zucchini, halved lengthwise and cut into slices of about 1.5 cm

1. Mix the cumin, coriander, bell pepper, a pinch of sea salt and ground black pepper on a plate. Spread the lamb steaks on both sides with the spice mix. Mix the yogurt, garlic and mint together and add just enough cold water to make a messy sauce.

2. Heat 1 tablespoon of the oil in a large frying pan with non-stick coating and fry the onion, bell pepper and zucchini for 4 minutes, stirring frequently.

3. Push the vegetables to one side of the pan, add the remaining oil and fry the steaks for 3-4 minutes on each side over a medium heat, or until they are flavored. (Turn the vegetables occasionally while the lamb is cooking.)

4. Leave for 5 minutes, divide between two plates and drizzle with the yoghurt sauce.

More importantly: remove the steaks from the pan as soon as they are cooked and add 400 g of drained and peeled chickpeas to the vegetables.

Stir fry a few minutes until it is hot.

Roasted chicory with mustard and walnuts

290 cals, serves 2 (or 4 as a side)

With the smoky bitterness of scorched chicory, the hint of mustard and the crackling of walnuts, this dish is a delicious combination of textures and flavors.

  • 4 medium-sized chicory spheres (red if available), halved lengthwise
  • 2 tablespoons of olive oil
  • 2 teaspoons whole grain mustard
  • 30 g of walnuts, coarsely chopped
  • 30 g Parmesan cheese, grated

1. Preheat the oven to 190C / 170c fan / gas indicator 5. Place the chicory in a medium ovenproof oven dish with the printed side facing up.

2. Mix the olive oil and mustard in a small bowl and spread over the chicory. Cover the dish with foil and place in the oven for 15-20 minutes.

3. Remove the chicory from the oven and sprinkle with walnuts, Parmesan cheese and a generous grind of black pepper. Bake for another 10 minutes or until the endive begins to brown at the edges.

MORE PRESENT: Add a large handful of baby spinach to each plate and place the roasted chicory on top of it, or first soften in a non-stick coating for a few minutes.

NON-QUICK DAY: add 2-3 tablespoons of cooked brown rice or quinoa, or serve the chicory as a side.

Easy Vegetable Tagine

400 cal, serves 2

  • 2 tablespoons of extra virgin olive oil
  • 1 medium onion, peeled and cut into thin slices
  • 1 tablespoon variety el hanout spice mix
  • 1 red pepper, without seed and cut into pieces of about 3 cm
  • 200 g of pumpkin, peeled and cut into pieces of about 3 cm
  • 400 g can be chopped tomatoes
  • 400 g can chickpeas, drained and rinsed
  • 6 dried apricots (about 40 g), divided into quarters
  • 300 ml vegetable stock (made with 1 cube)

1. Preheat the oven to 200C / oven 180C / gas oven. 6. Heat 1 tablespoon of the oil in a medium-sized fireproof casserole and gently fry the onion for 5 minutes, until soft and lightly browned and stir frequently. Add the remaining oil, sprinkle with the ras el hanout and cook for a few seconds, stirring constantly.

2. Add the peppers and pumpkin, tomatoes, chickpeas, apricots and stock. Stir well, season with sea salt and lots of black pepper and bring to the boil.

3. Cover with a lid and bake in the oven for 45 minutes, until the vegetables are soft and the sauce thick.

More substantial: Serve with a large portion of green beans or a green salad on the side. Add a portion of boiled bulgar wheat for 13 calories per 15 gr tablespoons.