Husband-and-wife team Dr Michael Mosley and Dr Clare Bailey are back with a quick, tasty spin on their bestselling weight-loss plan – The Fast 800 Easy.
The Fast 800 in three easy steps
STAGE 1: Rapid weight loss
We recommend that you start with this intensive stage, if possible. By sticking to 800 calories a day, every day, for at least two weeks, you will kickstart weight loss and improve metabolic health. (The delicious recipes here are all under 400 calories per serving.) After two to three weeks, pause to reflect on how it’s going. If you’re losing weight and not struggling with the diet, then carry on. You can continue this approach until you reach your goal, or for up to 12 weeks.
STAGE 1: Intermittent fasting with the new 5:2
When you get close to your target weight, or if you are struggling on the rapid weight-loss stage, you can swap to an intermittent fasting pattern – eating 800 cals on just a couple of days a week. Your weight loss rate will be slower on this regime, but it has been shown to be highly sustainable, and one of the most effective ways to lose weight and keep it off.
STAGE 3: The maintenance programme
Once you’ve hit your goal, continue on the healthy Mediterranean way of eating, not calorie counting but exercising portion control. You can go on using most of these recipes; just add extra protein and a few tablespoons of high-fibre, unrefined carbs, such as beans, lentils or wholegrains, here and there and you are set for life. You can enjoy an occasional treat, but try to maintain a diet low in sugar and moderately low in starchy carbs to help prevent weight piling back on
Fast 800 Easy breakfast recipes
One of our favourite recipes. The jalapeño peppers make the omelette sing. Enjoy it as a flavourful breakfast or have it for lunch with half a plateful of green and coloured salad.
Fast 800 Easy lunch recipes
We try to slip lentils into meals where we can, as they are such a great source of fibre and nutrients. They also help to keep you ‘regular’, which can be a challenge on fasting days! Tinned or from pouches are fine. Also makes a fab packed lunch.
A high-protein, Mediterranean-style salad with a boost of gut-friendly fibre. Choose the hard, cured chorizo, rather than the soft, cooking kind. Any beans or chickpeas work well; just make sure they are canned in water.
Fast 800 Easy dinner recipes
A brilliantly simple and speedy lunch or supper dish. If you aren’t keen on pork, use minced turkey or chicken instead.
You can use any white fish but the thicker fillets are better. On non-fast days, serve with some brown rice, quinoa or a slice of warmed wholegrain bread.
Our kids are huge broccoli fans and we’re always looking for interesting ways to serve it. This recipe has plenty of flavour and goes nicely with full-fat live Greek yoghurt, but don’t forget to add in the extra calories.
We created this easy recipe during a brilliant Zoom session when we had to come up with a dish using specific ingredients. We swapped the starchy lasagne sheets for layers of courgette.
A high-protein meal with a smoky chipotle sauce that all the family will love. On a non-fast day, you could serve it with a small portion of brown rice and avocado, cheese and soured cream on the side.
Fast 800 Easy dessert recipes
A firm favourite: easy to make, can be served warm or cold. it makes a lovely breakfast with yoghurt and a sprinkling of sugar-free granola.
Gloriously creamy and deceptively simple. On non-fast days, use half crème fraîche and half yoghurt to make it even creamier.
Check with your GP first
This eating plan isn’t suitable for under-18s, or if you’re breastfeeding, pregnant or undergoing fertility treatment. Do not do it if you are underweight, frail, unwell, have an eating disorder or while undertaking endurance exercise. Discuss with your GP if you are on medication or if you have a medical condition, including diabetes, low or high blood pressure, retinopathy or epilepsy. Full details: thefast800.com/faqs.
Now buy the book and get all the recipes
The Fast 800 Easy is published by Short Books, £16.99. to order for £14.44 until 24 January, call 020 3308 9193 or go to mailshop.co.uk/books. Free UK delivery on orders over £15.