Your essential FAST 800 tool-kit

Adopting a dramatically different way of eating takes time and effort, particularly in the early weeks.

So we’ve put together some useful advice on how to use and adapt our delicious low-calorie recipes so that you enjoy your food, feel satisfied — and reap all the weight loss and health benefits of the Fast 800 diet.

WHY PROTEIN MATTERS

Eating enough protein is very important on the Fast 800. it is needed to build and repair bones, muscle and cartilage, as well as to make enzymes and hormones, and support a healthy immune system. it also makes meals more filling. We recommend eating 45-60g daily.

protein content varies from food to food. For instance, a 120g chicken breast contains 38g protein, 120g of salmon 28g, a medium egg 8g, 75g of feta cheese has 11g, 125g of puy lentils contain 12g of protein and 30g of walnuts have 4g.

this means it’s harder for vegetarians to reach daily protein targets on 800 calories so they may need to increase to 900 calories to ensure they get enough.

Here are some simple calorie-counted ideas to help you boost the protein content of a dish. they are particularly useful if you haven’t got time to cook a full recipe and just have a plate of vegetables or you want something tasty and filling to scatter on a soup or salad.

MEAT & FISH

75g cooked chicken breast (115 cals) 1 tbsp diced chorizo, about 10g (29 cals) 1 tbsp diced, fried bacon, 7g (23 cals) 75g cooked prawns (59 cals) 45g tuna, canned in oil (85 cals) 3 drained anchovies in oil (17 cals)

DAIRY & EGG

1 tbsp grated cheese, 10g (41 cals) 30g Cheddar — matchbox-size (124 cals)

30g halloumi, sliced, lightly fried in 1 tsp olive oil for 4-5 mins (145 cals)

1 tbsp full-fat live greek yoghurt, about 40g (37 cals) 15g full-fat feta (54 cals) 10g parmesan (42 cals) 1 egg, boiled or poached (78 cals)

VEGETARIAN

Handful of nuts (eg walnut, almonds, hazelnuts) about 10g (185 cals) 2 tsp sesame seeds, 10g (60 cals) 15g almonds (95 cals) 100g tofu (73 cals) 80g cooked edamame beans (85 cals) 15g mixed seeds (55 cals) 100g cooked puy lentils (143 cals)

EAT YOUR GREENS

grEEnS and non- starchy vegetables are an important part of the Fast 800 and we ask you to eat these freely, filling half your plate with them at each meal.

Steam, boil or microwave them, and then try some of our ideas to make them taste even better. We have listed minimal- calorie options here, for when you are at your 800 calorie limit.

Leafy green and non- starchy vegetables you do not need to calorie count include: cabbage, spring greens, chard, kale, pak choi, cavolo nero and spinach; green beans, mange tout, sliced courgette, broccoli or peppers; salad leaves of all colours.

JAZZ UP YOUR MEALS

tHE following suggestions contain minimal calories, so can be added to spice up dishes when you’re at your 800 calorie limit. pinch of dried chilli flakes a little crushed garlic ½ tbsp dark soy sauce Squeeze of lemon or lime — on cabbage, broccoli or cauliflower.

½ tbsp live cider vinegar or balsamic vinegar. this tastes refreshing on spinach.