Lose 1st in 3 weeks on the new Fast 800 diet

Try TV’s Dr Michael Mosley’s latest weight loss revolution

HOW IT WORKS

1 Five years ago, Dr Michael Mosley started a health revolution with his Fast Diet, which proved intermittent fasting could not only help you lose weight but can also reduce the symptoms of conditions like Type 2 diabetes and boost energy and brain power. This year’s No. 1 bestseller Fast 800 plan took things a step further with an 800-calorie plan to help you fast-track weight loss. And now there’s an accompanying Fast 800 Recipe Book with meal plans and tips.

2 Meals are based on a Mediterranean-style low-carb way of eating. Kick-start your diet with the plan of 800 calories a day, every day, for two or more weeks to induce fat-burning and get all the nutrients you need to be healthy.

3 Time Restricted Eating (TRE) means extending the length of your normal overnight fast (when you’re sleeping and therefore not eating) to give your body an opportunity to burn more fat. Start with a 12-hour overnight fast (8pm8am) and build up to 14 hours. Eating in a shorter window during the day makes it easier to manage a fast day. Try skipping breakfast and enjoy two meals rather than three – see what works for you.

4 Use the recipes in The Fast 800 Recipe Book for inspiration: you’ll be cutting back on starchy carbs and sugary foods, but can eat plenty of avocados, olive oil, some full-fat dairy, nuts, seeds and oily fish – which are delicious and filling. Veggies, some fruit, wholegrains, beans and lentils are also included.

5 Follow the plan and you could lose up to 1st in three weeks.

DAY 1

Breakfast: Boiled eggs with long-stemmed soldiers: 2 soft boiled eggs with 75g long-stemmed broccoli or asparagus, trimmed, steamed for dipping.

Lunch: Mediterranean tuna lettuce wrap: Combine 50g can no-drain tuna in olive oil with ¼ small red onion, chopped, 10g grilled peppers from a jar, 5 cherry tomatoes, chopped, 20g black olives, chopped with dash extra virgin olive oil. Pile into crunchy lettuce leaves and wrap.

Dinner: Easy chicken tagine: Heat 1tbsp olive oil in pan, add ½ onion, finely chopped, 2 boneless chicken thighs, chopped, fry for 6-8 mins. Sprinkle over ½tsp each ground cumin, coriander and cinnamon, add ½ large can each chopped tomatoes and chickpeas, 2 dried apricots, chopped, ½ chicken stock cube, crumbled. Add 125ml water, sea salt and pepper. Cover and simmer for 40 mins.

DAY 2

Breakfast: Nutty banana shake: Combine 20g fullfat live Greek yoghurt, 100ml semi-skimmed milk, ¼ sliced banana, 15g no added sugar cashew or almond nut butter, 2tbsp cold water.

Lunch: Pitta pizzas: Pulp small can chopped tomatoes, 1tbsp tomato paste, pinch fresh oregano. Toast wholemeal pitta, slice in half, spread with tomato mixture, 1 roasted red pepper from jar, 1 large mushroom, chopped, 17g grated mozzarella and 1tbsp olive oil. Grill until cheese melts.

Dinner: Pan-fried fish with lemon and parsley: Season plaice fillet with sea salt and pepper. Fry in 15g butter for 3-5 mins turning to cook both sides. Remove fish, add lemon and fresh parsley to butter, simmer for 2 mins, pour over fish.

DAY 3

Breakfast: Smashed avocado on toast: Combine 1 small ripe avocado, chopped, 12g chopped walnuts, ½ chopped chilli, 1tsp balsamic vinegar. Spread on 1 slice of wholegrain sourdough bread.

Lunch: Hummus, carrot and spinach wrap: Spread wrap made from 1 egg omelette with 30g hummus, 1 small grated carrot, handful spinach leaves.

Dinner: Lamb chops with crushed minted peas and feta: Rub 1 thick lamb chop with oil, black pepper and sea salt. Pan-fry for 3-5 mins, both sides. Serve with 100g frozen peas, cooked and mashed lightly with a dash of olive oil, 1tbsp pine nuts and chilli flakes.

DAY 4

Breakfast: Minty citrus salad: Slice ½ small grapefruit, 1 small orange, and chop with 1 clementine. Top with 50g full-fat live Greek yoghurt and fresh mint leaves.

Lunch: Goat’s cheese frittata: Fry 1 small red onion, ½ red pepper and small courgette, chopped, in 1tbsp olive oil for 5 mins. Tip into square tin lined with greaseproof paper. Scatter over 25g goat’s cheese cut into chunks. Whisk 2 eggs with salt and black pepper, pour over cheese and vegetables. Bake in moderate oven for 20 mins. Cut into bars to serve.

Dinner: Roasted vegetable pasta with mozzarella: Place 1 red pepper, 1 small onion and a courgette, all chopped, onto baking tray, drizzle with olive oil, sea salt and black pepper. Roast for 20 mins. Add 6 chopped cherry tomatoes, dash chilli flakes, and cook for 10 mins. Cook 25g wholewheat pasta, drain, add 25g spinach, roasted vegetables and 60g mozzarella balls to pasta, and cook until the cheese melts.

DAY 5

Breakfast: Poached eggs with mushrooms and spinach: 2 poached eggs with large handful spinach and 75g small chestnut mushrooms, sliced and pan-fried in 1tbsp olive oil.

Lunch: Greek-style salad: 1 ripe tomatoes, 6 cucumber chunks, 50g feta cut into cubes, 1tbsp red onion, diced, 25g black olives, chopped, with dressing made from dash fresh lemon juice, 1tbsp extra virgin olive oil; top with 25g fresh salad leaves.

Dinner: Turkey strips with peppers and yoghurt: Pan fry 100g turkey breast, cut into strips with ½ onion, quartered, ½ peppers, sliced for 6-8 mins. Add 1tsp each hot smoked paprika, ground cumin, coriander with salt and black pepper. Pile hot turkey into large lettuce leaves, top with 25g full-fat Greek yoghurt, lemon juice and coriander.