People who are feeling unwell, have a fever, are frail or recovering from significant surgery (<6 months ago) When you’re nearing your weight-loss target, eat 800 calories on two days of the week and on the others, follow a Mediterranean diet, exercising portion control.

The Fast 800 online programme members tell us that eating well is simple and satisfying, with nutritionist-developed meal plans, based on a Mediterranean-style diet. Fresh is not the only option Coconut milk – A tin of coconut milk can go a long way in soups, curries, smoothies, chia puddings and more. Freeze leftover coconut milk in usable portions for 2-3 months (pop it in ice cube trays). 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. Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat or serve cold. 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)

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We all have our own personal fat threshold, the point at which the extra fat you are carrying causes problems. Your fat threshold will be different to mine. So, while you might be restricting your calorie intake during stage two of the Fast 800 diet, bear in mind this will mean you are consuming a far lower number of calories per day compared to that recommended by the NHS, and that this stage of the diet should only be sustained for a short period of time. Does the Fast 800 diet work? Preheat the oven to 180C fan-forced (200C conventional) and lightly oil a shallow round 20cm ceramic pie or quiche dish. It should be around 4cm deep. As the research progressed, Mosley kept writing on the subject of dietary interventions to treat diabetes and other chronic health conditions. You can freeze avocados. Cut the flesh into cubes, place on a tray lined with parchment, squeeze over a dash of lemon juice and freeze. Once frozen, pop them in a sealed freezer bag, removing as much of the air as possible.

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 Alongside diet, this person would also do a few short sessions each of resistance exercise and high-intensity interval training weekly, and regular mindfulness activities. Progress markers to look for: 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 qualityAll 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. The new 5:2 also gives those on the plan the chance to experience other fasting benefits, such as apoptosis (clearing out of old or damaged cells), tissue regeneration, reduced risk of cancer, increased metabolic rate (i.e. the amount of energy burned), and decreased inflammation. The Fast 800 Diet: Stage 3 Coffee and alcohol are still allowed on the programme although the calories in both of these drinks need to be included in the daily calorie limit (noting that alcohol is highly calorific). Eating well is achievable, even when you’re short on time or looking to reduce your weekly food spend. In addition, the NHS advises that if you are following an 800 calorie diet, you need to make sure it is nutritionally complete and that it doesn't last for more than 12 weeks. The Fast 800 Diet: Stage 2