However, it is worth bearing in mind that the same research found that extreme caloric restriction (a 40% reduction in calories) is associated with impaired immune function, which can lead to more severe infections. Our Programme teaches you the health benefits of a moderately low-carb Mediterranean-style diet, so it becomes a way of eating for life. It is based on the latest science and takes an evidence-based approach to healthy living focusing on nutrition, movement, behavioural change and sustainable lifestyle. Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat or serve cold. When you join The Fast 800 Online Programme, your personalisation questionnaire will determine the most appropriate approach for your start. From there, you’ll learn how to move through the approaches as your goals and needs change. We also provide educational content to help you make the transition away from your current approach to a new, more flexible one that will help you long-term. 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.

As the research progressed, Mosley kept writing on the subject of dietary interventions to treat diabetes and other chronic health conditions. Not only this, by cooking fresh, whole foods at home, you’ll be saving on your weekly (or more than weekly) takeaway. A few ingredients to bulk buySo, 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? Serve with a variety of vegetables and add mashed potatoes (made with quality butter and full fat milk) for children. For those following a lower carb, Mediterranean-style diet, experiment with white bean mash – you can watch Dr Clare Bailey making it here. 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:

The Fast 800 Diet has been independently validated by healthcare advisors who work in partnership with NHS organisations, but it's important to remember that everybody is different, and different diet plans work for different people. In addition, to see results from dieting it's important to adjust other lifestyle factors too, such as how much exercise you are doing. 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 qualityScatter 25g flaked almonds and 25g raisins on top of the melted chocolate. Leave to set for 2-3 hours. 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 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 However, it's not suited to everybody and if this approach is not for you, you can skip ahead to the second stage, the new 5:2.

The Very Fast 800 and The New 5:2 include “fasting days” of 800 calories, but to maximise the benefits of all three dietary approaches, you’re encouraged to incorporate time-restricted eating (TRE), exercise and mindfulness to round out your The Fast 800 lifestyle. The online programme guides you through implementing these into your lifestyle with educational content, videos and a comprehensive exercise plan. 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 People who are on ‘flozin’ medication (known as SGLT2 inhibitors, taken to reduce blood sugars, such as Dapaglifozin of Canagliflozin). This is to avoid the rare complication and potentially dangerous condition called euglycaemic diabetic ketoacidosis (DKA), where despite having normal or only mildly raised ketones the medication can mask a serious complication of diabetes requiring urgent attentionOn your two fast days, your body will enter a state of ketosis just as it would if you undertook a rapid weight loss plan. With the new 5:2, you will lose fat and aid the function of insulin in turning glucose into energy, which will in turn make it easier for you to keep portion sizes regular during the week. Add extra flavour: If you’re having a salad, try not to drench it in dressing, or buy store-bought ones laden with sugar, additives and preservatives. Salad dressings are absolutely delicious with just a few ingredients that you’ll probably already have in your cupboards (they’re much cheaper when you make them yourself too)! Keep it simple with a drizzle of extra virgin olive oil and a squeeze of lemon juice or try this simple recipe: whisk together 1 tbsp extra virgin olive oil, 1 tsp apple cider vinegar, ½ tsp Dijon or wholegrain mustard with salt and pepper – enjoy! If you’re making a hot meal, add some herbs and spices to really make it sing.