TOP TIPS TO HELP YOU SUCCEED

WHAT TO EAT

The Fast 800 is based on a low- carbohydrate, moderately high-protein, Mediterraneanstyle diet, rich in fresh vegetables, pulses, wholegrains, fish and good oils such as olive oil, all of which contain vital vitamins and minerals. Not only does the diet taste great – as our delicious recipes demonstrate – but there’s solid science to show it helps protect against raised blood pressure, heart disease, type 2 diabetes, dementia and depression.

TIME RESTRICTED EATING

Timing your meals is important – try to eat within a limited time ‘window’ during the day and fast for the rest of the time, which includes while you’re asleep. This structure, called Time Restricted Eating (TRE), is based on research showing that after fasting for 10-12 hours, your body is encouraged to start burning more fat and begins ‘spring cleaning’ old cells. You should aim to eat all your calories within an 8-12 hour ‘window’ and then fast. There’s a space in your journal to record your progress. Just note down whether you’ve done a 10, 12 or 14-hour fasting window on the circles provided.

HOW MUCH TO DRINK

Staying hydrated is vital. Drink at least 1 litre of water a day and an extra 1-1.5 litres on fast days. Mark the full vial in your Journal if you managed this, the half-full vial if you only managed half, or the emptier one for less. Many people overestimate how active they are – and here again a diary helps. Note any activity you do and how much sleep you get – most people need at least 7-8 hours a night. Also note your general mood.