The Fast 800 Easy: Quick and simple recipes to make your 800-calorie days even easier (The Fast 800 Series)

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Not all progress is reflected in the numbers on the scale. If you’re not seeing much change in your weight, look for other signs of progress: 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 Draws on the latest scientific studies and weaves in moving stories ... conveys real understanding of the greatest health problem of our time.’ Professor Roy Taylor, University of Newcastle, UK

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. A must read for all parents who want to understand the importance of good gut health in their children. This humorous, easy to read book has the potential to change a lot of lives.' Professor Desiree Silva, Consultant Paediatrician, University of Western Australia 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

However, when trying to lose weight, the NHS recommends that the average person should aim to reduce their daily calorie intake by about 600kcal. Coconut milk – A tin of coconut milk can go a long way in soups, curries, smoothies, chia puddings and more. Freeze leftover coconut milk in usable portions for 2-3 months (pop it in ice cube trays). 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. Alongside diet, this person would also do a few short sessions each of resistance exercise and high-intensity interval training weekly, and regular mindfulness activities. Progress markers to look for:

People who are on ‘flozin’ medication (known as SGLT2 inhibitors, taken to reduce blood sugars, such as Dapaglifozin of Canagliflozin). This is to avoid the rare complication and potentially dangerous condition called euglycaemic diabetic ketoacidosis (DKA), where despite having normal or only mildly raised ketones the medication can mask a serious complication of diabetes requiring urgent attention At The Fast 800, we’re all about introducing you to the science and benefits of intermittent fasting in the UK. This is a sustainable approach to eating, designed to fit within your day-to-day life to improve your health. A pint of beer or a large glass of wine contains 180 calories, so really best avoided or kept to a minimum. Eating well is achievable, even when you’re short on time or looking to reduce your weekly food spend.

On The Fast 800 Online Programme, our members receive weekly meal plans and shopping lists on all available diet plans. The following ingredients appear very frequently on our shopping lists; although it may appear as you’re spending more money initially, buying bigger quantities often saves in the long run as the cost per 100g, rather than per product, is far cheaper.

The Mediterranean diet generally involveseating a large amount of fresh fruit and vegetables as well as a variety of whole grains and a moderate amount of fish. Healthy fats such as olive oil, nuts and seeds, are also encouraged as part of this diet. 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! During this stage, it's advised you enjoy fewer processed and more home-cooked foods. Sugar should be reduced or avoided, along with starchy carbs, like white bread and white pasta. 45-60g of good-quality protein (e.g. fish, eggs, tofu) should be consumed daily. 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)Dr Mosley, one of the world's leading writers covering nutrition and health, does it again with a very informative and entertaining book. Follow his advice for better gut health.' Dr Valter Longo, Director of the University of Southern California Longevity Institute

People who are feeling unwell, have a fever, are frail or recovering from significant surgery (<6 months ago) All of the dishes in this book are based on the Mediterranean style of eating now proven to revolutionise your health, and many can be thrown together from freezer or store-cupboard staples. There are numerous vegetarian options, plus simple ways to expand meals for non-fast days or when you are eating with friends or family. 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. Registered nutritionist Jenna Hope offers a word of caution around calorie counting, saying, "Minor calorie restriction can be an effective way to lose weight in the short term however, it can contribute to a poor relationship with food and isn’t sustainable in the long-term. Long-term calorie restriction can alter metabolic function, which can negatively impact weight management."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.) 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? Nuts are better stored in the freezer because they’re high in healthy fats, which can easily go rancid from light and heat exposure.