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

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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. Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat or serve cold.

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. This book contains a very clear summary of the latest research and hopefully will go far to teach the public about our science (for which I am very grateful!).' Dr Nicholas Chia, Microbiome Program, Mayo Institute 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. On The Fast 800 Online Programme, our members receive weekly meal plans and shopping lists on all available diet plans. The following ingredients appear very frequently on our shopping lists; although it may appear as you’re spending more money initially, buying bigger quantities often saves in the long run as the cost per 100g, rather than per product, is far cheaper.Draws on the latest scientific studies and weaves in moving stories ... conveys real understanding of the greatest health problem of our time.’ Professor Roy Taylor, University of Newcastle, UK If you experience any of the following while on the Fast 800 Diet, you should stop restricting your calories: Pour the egg mixture over the feta and peas and bake for about 35-40 minutes, or until just set. (Test by inserting the tip of a knife into the centre – there should be no liquid remaining.) 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. 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.

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. 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.

Nutritious products for busy days

Carefully remove the hot bowl from the pan and, using a teaspoon, pour individual spoonfuls of melted chocolate onto the tray, spaced well apart. 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 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.

With everything from salads and wraps to winter stews and curries, Fast 800 Easy will help you rustle up delicious, nutritious meals in minutes – food that tastes so good you won't feel the low calorie count.

Multibuys

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.