The Fast 800 Easy: Quick and simple recipes to make your 800-calorie days even easier (The Fast 800 Series)

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Exercise plans, incorporating HIIT and resistance training, designed for beginner to advanced levels as well as a library for further stretching, yoga and pilates videos

Everyone is different, however, here’s an idea of how a member who starts The Fast 800 with a lot of weight to lose might move between the approaches throughout their first year. At The Fast 800, we’re all about introducing you to the science and benefits of intermittent fasting in the UK. This is a sustainable approach to eating, designed to fit within your day-to-day life to improve your health. The latest research on the approach includes a small University of Oxford study published in the April 2020 edition of Diabetes, Obesity and Metabolism. It found participants who ate an 800 to 1000 calorie-a-day Med-style diet for eight weeks lost an average of 9.6 kilograms and improved their blood sugar more than those on medication and with traditional diabetes care.

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People who are feeling unwell, have a fever, are frail or recovering from significant surgery (<6 months ago) The Fast 800 Diet may help with lowering blood glucose levels and diabetes risk, and research has found that there are some health benefits to calorie restriction. For example, a 2022 study from the Yale University Shool of Medicine showed that moderate calorie restriction in participants led to the identification of a gene that is involved in improved immune and metabolic functions. Dr Mosley, one of the world's leading writers covering nutrition and health, does it again with a very informative and entertaining book. Follow his advice for better gut health.' Dr Valter Longo, Director of the University of Southern California Longevity Institute Break 100g plain dark chocolate into squares and place in a bowl over a pan of gently simmering water. Make sure the base of the bowl isn’t touching the water. Leave to melt for 5 mins, stirring occasionally. If you have a little extra time each week, shop around and try different supermarkets to get the best value for your money. The most expensive doesn’t always mean the best quality

A pint of beer or a large glass of wine contains 180 calories, so really best avoided or kept to a minimum. No, you don’t have to give up any of these whilst following the Programme although, obviously, we would certainly advise everyone to stop smoking as soon as possible, irrespective of their blood sugars.A fascinating journey exploring the gut and its tiny inhabitants. As Michael Mosley points out, we are only just beginning to get to grips with this mysterious world. Do try his pumpkin porridge or purple sauerkraut and examine your gut feelings.' Dr Roy Taylor, Professor of Medicine and Metabolism, Newcastle University (UK) The intermittent fasting diet is a flexible eating approach where individuals alternate between periods of eating and fasting. Science has shown that intermittent fasting is effective for weight loss, as well as a number of other health benefits. Embracing intermittent fasting UK Eating well is achievable, even when you’re short on time or looking to reduce your weekly food spend. Carefully remove the hot bowl from the pan and, using a teaspoon, pour individual spoonfuls of melted chocolate onto the tray, spaced well apart.

Registered nutritionist Jenna Hope offers a word of caution around calorie counting, saying, "Minor calorie restriction can be an effective way to lose weight in the short term however, it can contribute to a poor relationship with food and isn’t sustainable in the long-term. Long-term calorie restriction can alter metabolic function, which can negatively impact weight management." Following their bestselling Fast 800 Recipe Book, Dr Clare Bailey and Justine Pattison return with a fabulous new cookbook, featuring super-simple recipes to enable you to eat well with minimum prep time on your fasting days. People who have had a recent cardiac event, myocardial infarction or cerebrovascular accident (<3 months previously) or other heart abnormalitiesUse leftovers to your advantage– we often make healthy dinners to feed the family, so why not make an extra serving or two that you can enjoy for lunch the next day? Better yet, pop a few extra portions in the freezer to pull out when you’re short on time. The Fast 800 Programme makes this simple change actionable as members can change the number of servings in their meal planner, which will automatically be reflected in their weekly shopping list. During this stage, it's advised you enjoy fewer processed and more home-cooked foods. Sugar should be reduced or avoided, along with starchy carbs, like white bread and white pasta. 45-60g of good-quality protein (e.g. fish, eggs, tofu) should be consumed daily. All of the dishes in this book are based on the Mediterranean style of eating now proven to revolutionise your health, and many can be thrown together from freezer or store-cupboard staples. There are numerous vegetarian options, plus simple ways to expand meals for non-fast days or when you are eating with friends or family. While our nutritionist-developed meal plans are structured, if produce isn’t available where you live, or is out of season, you can change this to suit you and your location. As a global community, we encourage our members to eat seasonal vegetables, even if it means changing their recipes a little. Get a loyalty card