Dr Mosley's Fast 800 Diet: it's so easy to stay slim, forever!

During the six years since I wrote the fast diet, millions have found intermittent fasting of 5: 2 a great way to lose weight. People have also told me that they find an easy way to return if the weight starts to creep.

But the original 5: 2 was not perfect at all. So I wrote a new book, based on a lot of research at the forefront, which I believe has made this approach to weight loss even more flexible and feasible. The result is the Fast 800, which was serialized all week in the Daily Mail.

One of the changes I have made is to increase the recommended levels of calories to 800 on the days of fasting. This figure is high enough to ensure that you get all the nutrients you need and not be hungry, but low enough to trigger the metabolic benefits of fasting. Now I also recommend making the days of fasting easier – and more effective – by restricting the daily food window to around ten hours a day.

The dott. Michael Mosley, has published in series his new book, The Fast 800, which presents a breakthrough of research on my popular fasting plan 5: 2

The nice thing about intermittent fasting is that it does not require giving up many groups of foods or buying many expensive ingredients, and it's something you can dive in and out while your weight naturally fluctuates through life.

Almost seven years ago I lost 20 pounds and returned my blood sugar to a healthy level by adopting this approach. I am proud to say that I have remained the same healthy weight since then, sticking to a largely Mediterranean-style diet, which is naturally quite low in carbohydrates.

I extend my night as fast as possible, and I launch a few 800-calorie days to get everything back on track if I were to end up with a period of excessive indulgence.

Keep your health

We're honest here – lose weight and therefore keep it off if it's not easy. But it can be done! So once you hit your goals, be sure to celebrate. Tell your friends. You have reached something really important for your health and your longevity.

Using my Fast 800 program to lose weight, you will have lost a lot of harmful visceral fat from all the organs, and you will have reduced the risk of many chronic diseases. If you have had high blood pressure, you should have seen significant improvements and your cholesterol profile could also improve.

Many people with type 2 diabetes or pre-diabetes tell me that their blood sugar levels are back to normal without medication. People with a fatty liver will have seen their liver health transformed (rapid weight loss is the only effective treatment for non-alcoholic fatty liver disease, also known as NAFLD).

There are many other advantages. It has been shown that intermittent fasting reduces inflammation, improving conditions such as arthritis, eczema, psoriasis and asthma. Once you reach the desired weight, you can relax a bit and get into some "days of treatment", but be careful.

The occasional mistakes are absolutely satisfactory, but beware: if you return to your old habits, you will inevitably return to your old pre-diet body.

If you're happy with a 5: 2 regimen, there's no reason why you should not limit yourself to that or switch to the ever-popular 6: 1 (where you fast one day a week) in the long run. This is an excellent option to keep your body in good shape, especially if you have not found the intermittent fast too stressful.

If you've found that limited time to eat suits you, there's no reason why you should not go forward even in the long run. Most people find 10:14 (eat only in a ten-hour window and prolong the overnight fast at 14 o'clock) or 12:12 am feasible, albeit occasionally. If you find yourself having a late night meal / snack / drink a day, then delay your breakfast the next day to prolong your fast.

A Mediterranean diet – for life

One of the very important aspects of my new Fast 800 regimen is the fact that it encourages you to eat healthy food. The recipes, created by Dr. Clare Bailey and nutritionists Joy Skipper and Justine Pattison, are based on a Mediterranean diet, rich in healthy natural fats, nuts and fish, vegetables and legumes and full of fights vitamins and minerals.

This abundance of fresh ingredients means that the food becomes as good as it sounds, but your health also increases, so I urge you to continue eating according to the principles of the Mediterranean diet when you lose weight successfully.

There is so much scientific evidence that the adoption of this lifestyle reduces the risk of heart disease, cancer, type 2 diabetes, depression and dementia. Although taken later in middle age, it has been shown to increase life expectancy.

In 2013, a major Spanish study of 7,400 middle-aged overweight men and women in Spain found that those who adhered more closely to a Mediterranean diet remained leaner and healthier, reducing the risk of a multitude of diseases (risk of heart attack) or stroke reduced by 30%, type 2 diabetes by 58%, breast cancer by 51% and lower risk of cognitive decline).

All volunteers were assigned an "M score", depending on how closely they met the Mediterranean diet. It is certainly worth trying to keep the M score as high as possible.

How to increase your M score

If you cut calories or not, an easy way to increase your M score and therefore your health is to adhere to the following simple rules:

1. Reduce starchy sugars and carbohydrates: cut out starchy foods such as cakes, candies, cookies, chips, fruit juices and soft drinks, which quickly turn into sugar in your blood, causing sugar spikes, a & # 39; wave of insulin and weight gain. Try to have them less than twice a week.

Pay attention to foods that quickly turn into blood sugar, such as:

  • Potatoes, bread, white rice and white pasta.
  • Most breakfast cereals and "instant oatmeal" (rolled oats are fine).
  • Sweets, tropical fruits like mango, pineapple, grapes, melons and bananas because they are rich in sugars (fructose). Instead, opt for berries, apples or pears. Aim to a maximum of 1-2 pieces of fruit a day, ideally after a meal.
  • Minimize processed foods. Over 70% of processed foods contain added sugars. You have to read the labels, even if the problem is that there are more than 70 different names for the sugars.

2. Increase consumption of natural healthy fats: enjoy healthy fats in foods such as olive oil, salmon, tuna, whole milk, avocados, nuts and seeds. These natural fats are good for life and heart and will make you feel full for longer.

3. Eat decent amounts of protein: this means eating large amounts of food such as fatty fish, fish, chicken, red meat, eggs, tofu, beans, legumes, dairy products and nuts (at least 50-60 g of protein per day, everyday). But limit the intake of processed meats such as sausages, bacon and salami, as they are not particularly healthy sources. Most contain high levels of salt, nitrates and other preservatives.

4. Eat lots of green and colorful vegetables: it is especially important to eat many dark green leafy vegetables such as spinach, broccoli, cabbage, cabbage and salads, as well as colorful vegetables – they are very low in calories and contain many vitamins and substances essential nutrients. They also contain many fibers, from which "good" microbes will benefit in the intestine.

5. Swap whole grains and impulses: eat more complex carbohydrates, which are rich in fiber. This means exchanging white pasta and rice with wholemeal and legumes such as lentils, beans, quinoa, wild rice and buckwheat.

Choose multi-grain, seeded or rye bread on white. Again, the good bacteria in your gut will thrive on the fiber in these foods. But both during the rapid weight loss and in the 5: 2 phases of the diet, you should keep the consumption of whole grains low. This is because you want to go into mild ketosis and eating cereal will keep you from doing it.

6. Avoid snacking between meals or grazing late at night: grazing stops burning fat. If necessary, snack on non-starchy vegetables such as broccoli, cucumber or celery, or a small handful of walnuts or a small piece of cheese.

Fruit is not a good choice, especially when you're trying to lose weight.

7. Healthy drinking: black tea, fruit tea, black coffee, water. As for alcohol, an occasional glass of red wine with a meal is OK on non-fast days.

Develop good habits

The Mediterranean diet is more than a list of fixed ingredients. It's about developing a series of habits and making permanent changes to your lifestyle.

It is about reducing processed, quick and ready foods, and opting instead for cooked whole meals, if possible, from scratch. And it's about eating food slowly and enjoying it with family and friends. Too often we eat without taking the time to appreciate what is happening in our mouths. So do not eat your meal in front of the TV. Make the effort to savor it completely.

Bulking out your meals

So many of the recipes in this series can be expanded and improved and the portion sizes increased to ensure that they can be enjoyed by all family members. Try these additional tips on how to increase protein content or prepare a more satiating meal on your non-fast days and / or when you reach your target weight.

  • 1 tablespoon of minced bacon (about 7g, 23 stockings)
  • 1 tablespoon of chorizo ​​(10 g, 29 calories)
  • 40 g of mushrooms, fried in 1 teaspoon of olive oil for 4-5 minutes (63 calories)
  • 1 tablespoon of grated cheese (about 10g, 41 calories)
  • 30g of halloumi, sliced ​​and lightly fried in 1 teaspoon of olive oil (145 calories)
  • 45 g canned tuna (85 pieces)
  • Handful of walnuts (10 g each of walnuts, almonds, hazelnuts, 195 stockings)
  • Chicken breast 75g (115 calories)
  • 75 g of frozen, defrosted prawns (59 calories)
  • 100 g of tofu (73 calories)
  • 2 teaspoons of sesame seeds (10 g, 60 cal)
  • 1 tablespoon of whole Greek yogurt (40 g, 37 calories)
  • Cheddar cheese-sized piece of matchbox (30g – 124 stockings)
  • Crispy fried onion rings for 2 people: heat 1 tablespoon of olive oil and fry 1 small onion cut into rounds, turning them frequently until they become golden and slightly crisp (60 calories per serving)
  • Raitha for 2 people: mix 4 tablespoons of whole Greek yogurt with a small cucumber, grated and a pinch of cumin seeds (97 calories per serving)
  • Seasoning with cider vinegar and olive oil for 2 people: blend 2 tablespoons of extra virgin olive oil with 1 tablespoon of live cider vinegar and salt and freshly ground black pepper (100 stockings per serving). Dressings are a great way to revive broccoli and green leafy vegetables.
  • Drizzle of olive oil. If possible, use good quality extra virgin olive oil and do not worry about the calories. Your body needs vitamins and energy. Remember, fat does not make you fat!

Whole grains and legumes

Many of the recipes in this series are low in carbohydrates to stimulate fat burning. But in the not fast days and when you have reached the desired weight you can reintroduce whole grains and legumes, such as brown rice and lentils. These complex carbohydrates contain beneficial amounts of fiber that nourish the microbiome of your intestine, leading to the production of substances that reduce inflammation, lower blood sugar and improve health.

  • Brown cooked rice (21 calories per 15 g of spoons)
  • Quinoa cotta (18 calories per 15 g of spoons)
  • Cooked bulgur wheat (13 calories per 15 g of spoons)
  • Cooked puy lentils (18 calories per 15g of spoons)
  • Baked pearl barley (19 calories per 15 g of spoons)

Roasted vegetable pasta

385 Cals, Serves 2

  • 2 yellow or red peppers, cut into 2 cm pieces
  • 1 medium zucchini, divided into quarters and cut into 2 cm pieces
  • 1 large red onion, peeled and cut into 12 wedges
  • 2 tablespoons of extra virgin olive oil
  • 12 cherry tomatoes, cut in half
  • ½ teaspoon of dried chili flakes (optional)
  • 100 g of dried wholemeal penne or fusilli pasta
  • 50 g of spinach leaves

1. Preheat the oven to 200c / 180c fan / gas 6. Place the peppers, zucchini and onion in a large pan. Season with oil, season and mix. Roast for 20 minutes.

2. Take the tray out of the oven and turn the vegetables. Add the tomatoes and sprinkle with the chili flakes. Cook for 10 minutes or until the vegetables are brown.

3. While the vegetables are roasting, fill a saucepan with water in half and bring to a boil. Add the pasta and mix. Cook over a low heat and cook for about 10 minutes or until tender.

4. Drain the pasta into a strainer and return to the pan. Add the spinach and roasted vegetables. Toss well together and season.

More consistent: sprinkle with 20 g of fresh grated Parmesan and serve with a green leafy salad.

Shrimp with garlic with mixed zucchini and spaghetti

290 calories, for 2 people

The combination of confetti and spaghetti works very well here – giving the dish more body, keeping the calories low.

  • 50 g of whole-wheat spaghetti
  • 2 tablespoons of olive oil
  • 1 small, crushed garlic clove
  • 200 g of large frozen, unpeeled frozen prawns
  • 2 medium zucchini, spiral or very finely sliced ​​(about 300 g)
  • ½ a small lemon
  • Generous handful of fresh parsley or chopped coriander

1. Cook the spaghetti according to the package instructions, making sure it remains al dente. Drain it, reserving the water.

2. Meanwhile, put the oil in a medium-sized pan over medium heat. Soak the garlic for 30 seconds, then add the prawns and cook for about 3 minutes, before adding the confetti.

3. Continue to stir for 2-3 minutes, and once the confetti starts to soften, add the spaghetti in the pan with a generous lemon juice and 1-2 tablespoons of water from the reserved pasta (or hot water) for dissolve the mixture. Bring the pan over low heat, then remove from the heat.

4. Season with salt and plenty of fresh ground black pepper. Mix the chopped parsley and divide the mixture between 2 bowls.

CAL Lower: skip spaghetti and use larger courgettes (this reduces calories by about 100 per person).

NON-FAST DAY: double the portion and add a large handful of salad leaves with a dressing.

Easy chicken casserole

256 Cals, serves 4

  • 4 chicken legs without bones and without skin
  • 1 tablespoon of extra virgin olive oil
  • 1 large onion, finely sliced
  • 2 slices of smoked bacon, cut into 2 cm wide strips
  • 400 g can minced tomatoes
  • 3 medium carrots, cut into slices about 5 mm (first peel if you prefer)
  • 1 tablespoon of tomato sauce
  • 1 cube of chicken stock
  • 1 teaspoon of mixed dried herbs
  • 1 large zucchini, cut in half and cut into slices of about 1.5 cm
  • Serve 350 g of cabbage and broccoli medley or 350 g of shredded cabbage

1. Preheat the oven to 200c / 180c fan / gas 6. Cut away most of the visible fat from the chicken legs and cut into pieces.

2. Heat the oil in a medium flame-proof saucepan and add the onion, the bacon and the chicken. Season with a little salt and a lot of freshly ground black pepper. Cook for 5 minutes, stirring regularly until the chicken is lightly colored on all sides and the onion is golden. Mix the tomatoes and 400 ml of cold water. Add carrots, tomato sauce, crumbled wooden broth and dried herbs.

3. Bring to a boil then cover with a lid and bake for 30 minutes. Carefully remove from the oven and mix the pieces of zucchini. Cover and return to the oven for another 15 minutes, or until the chicken is tender. Just before the chicken is ready, cook the cabbage in boiling water; drain well and serve alongside.

More substantial: cook 50 g of brown rice (70 calories) per person to serve together.

Pork and spicy beans

290 calories, serve 4

  • 1 tablespoon of extra virgin olive oil
  • 1 large onion, cut into thin slices
  • 2 pork steaks (about 325 g), cut and cut into pieces of about 3 cm
  • 6 slices of smoked bacon, cut into slices about 2 cm wide
  • 1 teaspoon of hot smoked paprika
  • 1 teaspoon of ground pimento
  • 2 cans cut from 400 g of cans
  • 400 g can black beans, or red beans, drained and rinsed
  • 1 tablespoon of Worcestershire sauce
  • 1 cube of chicken or pork broth
  • 100 g of whole Greek yogurt

1. Preheat the oven to 180c / 160c fan / gas 4. Heat the oil in a medium flame-proof casserole and cook the onion over medium heat for 2 minutes.

2. Add the pork and bacon to the pan, season with ground black pepper and cook for 5 minutes, stirring constantly. Add the spices and cook for a few seconds, stirring.

3. Add the tomatoes and beans to the pan. Add the tomato sauce, Worcestershire sauce and crumbled wooden broth. Pour over 300 ml of water, season with a little bit of sea salt and a sack of ground black pepper.

4. Stir well and bring to a boil. Cover with a lid and cook in the oven for about 1½ hours or until the pork is very tender and the sauce is thick. Serve dressed with Greek yogurt.

More consistent: serve with freshly cooked cabbage, cabbage or spring vegetables and cook 120 g of brown basmati rice per person.

Creamy chicken and mushrooms

343 Cals, Serves 2

  • 2 tablespoons of extra virgin olive oil
  • 150 g of chestnut mushrooms, cut in half or sliced ​​if large
  • 3 onions, cut and finely sliced
  • 1 cooked chicken breast (about 100 g), peeled and sliced
  • 150 ml chicken broth, made with ½ chicken cube
  • 3 tablespoons (about 45 g) of whole puff pastry cream
  • 320 g of dough of broccoli and cabbage or green leafy vegetables, to be served

1. Heat the oil in a large non-stick pan or a non-stick frying pan and fry the mushrooms over medium-high heat for 3-4 minutes, until lightly browned. Add the onions and cook for a few seconds.

2. While the mushrooms are frying, cook the broccoli and the cabbage following the instructions on the package. Add the chicken and the sliced ​​stock into the pan with the mushrooms and bring to a boil. Cook for 3 minutes or until the chicken is hot and the broth has shrunk by about half, stirring occasionally.

3. Mix the delicate cream in the chicken, then remove from heat and season with black pepper to taste. Serve with freshly cooked vegetables.

Stir-fried lamb with mediterranean vegetables

377 calories, serve 2

  • ½ teaspoon of ground cumin
  • ½ teaspoon of ground coriander
  • ½ teaspoon of hot smoked paprika
  • 2 lean lamb leg steaks without lean bones, each 100g
  • 100 g of whole Greek yogurt
  • ½ clove of small, crushed garlic
  • 2 tablespoons of finely chopped fresh mint leaves
  • 2 tablespoons of extra virgin olive oil
  • 1 medium red onion, peeled and cut into 12 wedges
  • 1 red or yellow pepper, dried and cut into pieces of about 3 cm
  • 1 medium zucchini, cut in half and cut into slices of about 1.5 cm

1. Mix cumin, coriander, paprika, a pinch of sea salt and ground black pepper on a plate. Coat the lamb steaks on both sides with the spice mix. Mix the yogurt, garlic and mint together and add just enough cold water to make a drizzly sauce.

2. Heat 1 tablespoon of oil in a large non-stick frying pan and fry onion, pepper and zucchini for 4 minutes, stirring regularly.

3. Push the vegetables on one side of the pan, add the remaining oil and fry the steaks over medium heat for 3-4 minutes on each side, or until it is tasted. (Turn the vegetables occasionally while the lamb is cooking).

4. Let stand for 5 minutes, then divide between two dishes and season with the yogurt sauce.

More consistent: remove the steaks from the pan once cooked and add 400 g of chickpeas drained and rinsed with vegetables.

Sauté for a couple of minutes until it is hot.

Roasted chicory with mustard and walnuts

290 points, serves 2 (or 4 as a side)

With the smoked smoking of burnt chicory, the taste of mustard and the crunch of walnuts, this dish is a tempting combination of textures and flavors.

  • 4 medium-chicory bulbs (red if available), cut in half lengthwise
  • 2 tablespoons of olive oil
  • 2 teaspoons of wholemeal mustard
  • 30 g of coarsely chopped walnuts
  • 30 g of grated Parmesan cheese

1. Preheat the oven to 190C / 170c fan / gas mark 5. Place the chicory in a medium-sized, upright oven dish.

2. Combine the olive oil and mustard in a small bowl, then spread it over the chicory. Cover the dish with a sheet and place it in the oven for 15-20 minutes.

3. Remove the chicory from the oven and sprinkle the walnuts, the Parmesan and a generous grind of black pepper. Cook for another 10 minutes or until the chicory begins to brown around the edges.

MORE SUBSTANTIVE: add a large handful of baby spinach to each dish and place the toasted chicory bulbs on top or stir in a nonstick pan for a few minutes.

NOT FAST DAY: add 2-3 tablespoons of cooked brown rice or quinoa or serve chicory as a side dish.

Easy vegetal tagine

400 calories, serve 2

  • 2 tablespoons of extra virgin olive oil
  • 1 medium onion, peeled and thinly sliced
  • 1 tablespoon of spice mix el hanout
  • 1 red pepper, chopped and cut into pieces of about 3 cm
  • 200 g of pumpkin, peeled and cut into pieces of about 3 cm
  • 400 g can minced tomatoes
  • 400 g can chickpeas, drained and rinsed
  • 6 dried apricots (about 40 g), quartered
  • 300ml vegetable broth (produced with 1 cube)

1. Preheat the oven to 200C / fan oven 180C / Gas 6. Heat 1 tablespoon of oil in a medium flame saucepan and fry the onion for 5 minutes, until it softens and slightly browning, stirring regularly. Add the remaining oil, sprinkle with the ras el hanout and cook for a few seconds, stirring constantly.

2. Add the pepper and pumpkin, tomatoes, chickpeas, apricots and broth. Stir well, season with sea salt and plenty of ground black pepper and bring to a boil.

3. Cover with a lid and bake for 45 minutes, until the vegetables are tender and the sauce is thick.

More substantial: serve with a large portion of green beans or a leafy salad on the side. Add a portion of cooked bulgur wheat for 13 calories for 15 g of spoons.

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