The Fast 800 Recipe Book: Low-carb, Mediterranean style recipes for intermittent fasting and long-term health (The Fast 800 Series)

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Following Dr Michael Mosley's No.1 bestselling Fast 800, this fabulous companion cookbook offers a collection of delicious, nutritious recipes to help you incorporate the new 800-calorie programme into your daily life. If you’re starting this journey for the very first time, you may find yourself seeking a diet plan for intermittent fasting or a comprehensive intermittent fasting programme. That’s where The Fast 800 comes in! Our fasting programme is designed to provide accessible, well-structured strategies to empower you to successfully navigate intermittent fasting in the UK. The Fast 800 diet is designed to be as flexible as possible while incorporating the best science-based advice. All the meals are based on a lowish-carb Mediterranean-style way of eating, but how you manage the 800-calorie days is down to you. You can tailor your regimeto suit your needs. The Fast 800 isn’t for everyone, of course – see below. Rapid weight loss with The Fast 800

Jenna Hope says, "The Fast 800 diet begins with a very low-calorie diet which can pose a risk of nutritional deficiencies and can leave you feeling hungry. Additionally, it can contribute to a poor relationship with food as individuals can feel deprived. Deprivation can lead to a binge/restrict eating cycle which can have long-term negative effects." Benefits of a keto diet include weight loss and lowered risks of chronic diseases such as type 2 diabetes, cardiovascular disease and metabolic syndrome, and improved symptoms of mental health difficulties.[1][2] 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.On our Online Programme, we have over 600 recipes, so there’s something for everyone. Whether you’re a fan of a full English breakfast, Asian-inspired dishes, or trying something new, we’re sure there’ll be something you’ll enjoy. However, adjusting your portion size and making sure to eat a balanced diet can be just as effective at achieving weight loss. 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." If you experience any of the following while on the Fast 800 Diet, you should stop restricting your calories:

On 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. However, when trying to lose weight, the NHS recommends that the average person should aim to reduce their daily calorie intake by about 600kcal.The Mediterranean diet generally involveseating a large amount of fresh fruit and vegetables as well as a variety of whole grains and a moderate amount of fish. Healthy fats such as olive oil, nuts and seeds, are also encouraged as part of this diet. Scatter 25g flaked almonds and 25g raisins on top of the melted chocolate. Leave to set for 2-3 hours. The Plan is a calorie-controlled diet. Individual results will vary. If you are adolescent, pregnant, breastfeeding, have a medical condition, or are unsure in any way then talk about your weight-loss plans with your doctor or dietician. Ask anyone following an intermittent fasting diet, and they’ll tell you it’s a complete game-changer. Aside from the weight-shedding benefits, the intermittent fasting lifestyle can impact your life in many unexpected, positive ways. It can help you gain control over your hunger cues, improve your relationship with food, and lead to a deeper understanding of your body’s needs. It’s not just about the numbers on the scale; it’s about enhancing your overall wellbeing and vitality.

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. All the recipes are based on the low-carb Mediterranean style of eating now proven to revolutionise your health. 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 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

NOT FASTING? Increase the portion size and add a generous knob of butter or grated Cheddar to the cauliflower after blending, and mix thoroughly. 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. 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. 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. If you’re a fan of a Friday night pizza, but want to maintain a healthy lifestyle then our keto pizza can satisfy that craving. With just a handful of ingredients, and completely customisable topping options, it can be a fun one to make and is sure to win you over! Low Carb Minestrone

Whether you are embarking on an intensive weight-loss programme to prevent or reverse Type 2 diabetes, or simply want to bring down your blood pressure and cholesterol and improve your mood and general health, The Fast 800 Recipe Book will inspire you to change the way you eat forever. The NHS explains, "When we eat and drink more calories than we use, our bodies store the excess as body fat. If this continues over time, we may put on weight. 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 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. However, a typical keto diet can be very restrictive, difficult to follow and hard to maintain for some people, which is why Dr Mosley developed The Fast 800 Keto. What is The Fast 800 Keto and why is it different?

Lamb chops with crushed minted peas and feta

Extending the length of your normal overnight fast (when you are sleeping and not eating) gives your body an opportunity to burn more fat and do essential repairs. We suggest starting with a 12-hour overnight fast(8pm-8am) and building up to 14 hours. Many people find that eating in a shorter window during the day makes it easier to manage a fast day. But it is a good habit to get into on non-fast days, too. One approach is to skip breakfast and enjoy two meals rather than three – experiment to see what works for you. Mediterranean-style makeover