HOW IT WORKS

The Fast 800 has three stages – rapid weight loss, intermittent fasting and maintenance – all based on 800-calorie fast days. First choose how intensively you want to do the programme.

THE FAST 800 RAPID WEIGHT LOSS STAGE

Stick to 800 calories a day and eat within a time window such as 8am to 8pm (see below) to lose more than a stone after four weeks.

We recommend you start with this intensive stage particularly if you have excessive fat around your abdomen, a lot of weight to lose or high blood sugar levels.

Our recipes are for a lowcarb Mediterranean diet (see below), but some people find meal-replacement shakes make this ‘fast track’ stage easier. For suitable shakes visit thefast800.com. We’ll also be sharing more home-made recipes for these in next week’s Daily Mail. They’re also perfect for those on the go.

Reflect on your progress after two weeks. If you’re not struggling to stick to 800 calories a day, carry on until you reach your target, or for up to 12 weeks.

THE NEW 5:2 INTERMITTENT FASTING STAGE

If you don’t have so much weight to lose, prefer a gentler approach or have already started with the Fast 800, then the New 5:2 is a good method.

It’s probably one of the easiest and most effective ways to lose weight and keep it off.

Eat 800 calories per day on two days per week in a time window. Then eat freely following a healthy diet for the remaining five days to lose 12kg a week. There’s no need to count calories on non-fast days.

WAY OF LIFE MAINTENANCE STAGE

Once you’ve hit your goal, you’ll almost certainly find your tastes have changed and you naturally love our eating plan. Congratulations – you are now in the maintenance phase!

Carry on sticking to the New 5:2 general principles, following a low-ish carb, Mediterranean-style diet. Decide what works for you, but many people like a 6:1 strategy – one fast day with six days of normal, healthy eating.

If an outfit starts to feel a bit too tight, go back to the 5:2 for a couple of weeks.