PRINCIPLES OF THE FAST 800 PLAN — AND HOW IT CAN WORK FOR YOU

tHere are three stages to my Fast 800 plan . . .

STAGE ONE: THE FAST 800

IF YOU want rapid weight loss, as long as it is safe for you to do it, try sticking to 800 calories a day for a few days, weeks, or even months. Real food is best but, while you adjust to the diet, for simplicity, consider using meal replacement shakes for up to half your daily calorie intake to suit your lifestyle, perhaps for breakfast or to take to work for lunch.

■ AIM to eat within a 12-hour window (9am to 9pm or 10am to 10pm) to maximise the health benefits of your overnight fast.

■ STUDIES show it is better to eat most of your calories early, as your body is much better at handling sugar and fat in the morning than in the evening.

STAGE TWO: THE NEW 5:2

■ PICK two days each week when you stick to 800 calories (the days can be consecutive or separate). On these fast days, aim to extend your nightly fast to 14 hours.

■ ON ‘fast’ days, whether you’re on the rapid weight-loss stage or the new 5:2, many people find it easier to skip one meal and eat two meals and a small snack rather than three. It is often easiest to skip breakfast, or merge it with lunch as ‘brunch’ and have another meal later in the day.

■ ON non-fast days, eat healthily. No calorie counting by keep an eye on portion sizes and aim to stick to a Mediterranean-based diet.

STAGE 3: A HEALTHY WAY OF LIFE

■ ONCE you’ve achieved your ideal weight, stay there by sticking to our super-healthy Mediterranean-style recipes. ■ NO calorie counting, BUT do watch portion sizes. Eat the food you love, but in much smaller quantities than you used to.

■ WEIGH yourself regularly and, if your weight starts to creep up, try 6:1 (one day per week on 800 calories).

■ AIM TO eat within a ten or 12-hour window, always.

GENERAL RULES

■ EXERCISE on ‘fast’ and non-fast days. Not active? Start with brisk walks and add in light resistance exercises, such as squats. Increase intensity as the weeks go by.

■ CUT your alcohol consumption. A large glass of wine (250ml) or pint of beer is 230 calories. You can enjoy the odd glass of wine (preferably red) on non non-fast fast days and when you reach your goal al weight.

■ THE Fast 800 Easy by Dr Clare Bailey and Justine Pattison (Short Books, £16.99). © 2021 Dr Clare Bailey and Justine Pattison. To order a copy for £14.44 go to mailshop. co.uk/books or call 020 3308 9193. Free UK delivery on orders over £15. Promotional price valid until 24/01/2021.

■ NOTE: This diet is not suitable for teenagers, or if fy you’re breastfeeding, pregnant or u undergoing fertility treatment. Do not f follow the diet if you are underweight or have an eating disorder. Discuss with your GP before starting a new diet, if you are on medication or if you have a medical condition, including diabetes, low or high blood pressure, retinopathy, gallstones or epilepsy. Nor should you do this if you are frail, unwell or while doing endurance exercise. For more detailed information see thefast800.com/faqs.