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

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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." 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.

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. All 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. NOT FASTING? Increase the portion size and add a generous knob of butter or grated Cheddar to the cauliflower after blending, and mix thoroughly. People who have had a recent cardiac event, myocardial infarction or cerebrovascular accident (<3 months previously) or other heart abnormalities Load up with veg: The more colours you have on your plate, the more nutrients! Adding vegetables, such as colourful peppers/capsicum or tomatoes can add plenty of vitamins and minerals to your lunch.

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 quality Eating well is achievable, even when you’re short on time or looking to reduce your weekly food spend. 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. 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. Written by the world’s top “gut health guru”, Mosley’s new book is a balanced and evidence-based account of how it all works. Now the lay person can implement a diet plan and understand why it’s going to work.' Nobel Prize winner, Professor Barry Marshall, Marshall Centre for Infectious Diseases Research and Training

With everything from salads and wraps to winter stews and curries, The 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. 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. Coconut milk is used in many of The Fast 800 recipes as it is a source of healthy fat to keep you fuller for longer.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. 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