Michael Mosley 800 Calories Recipes

The fastest (and tastiest) to lose weight this summer: Dr Michael Mosley's Fast 800 plan has taken Britain by storm. Now we reveal the brilliant new recipe book, packed with dishes for dieters

With summer upon us there is still time to get to grips with losing unwanted weight – and the latest science points to my new best- selling Fast 800 diet as one of the most successful ways to shift fat fast and keep it off.

Earlier this year, I shared the Fast 800 diet plan with Daily Mail readers, pulling together the most up-to-date research on the benefits of intermittent fasting – on which I based my original 5:2 diet – and introducing the option of a rapid weight-loss plan in which you eat 800 calories every day to kick-start your regimen and reap many other health benefits besides.

Fast 800 Recipes

The Fast 800, which incorporates the latest scientific studies, and feedback from numerous doctors and the general public, shot to the top of UK and international bestseller charts, and has already been embraced by thousands of people.

There was an immediate demand for more Fast 800 low-calorie recipes, plus advice and information on this updated version of my simple yet flexible weight-loss approach, which has also been shown to help put type 2 diabetes into remission and reduce the risk of heart disease and other chronic diseases.

The result is The Fast 800 Recipe Book – unveiled here today – with more tips on how to lose weight and transform your health, plus over 130 brand new low-calorie recipes created by my wife Dr Clare Bailey, who was responsible for the enticing meal suggestions featured in my previous books, along with acclaimed food writer Justine Pattison.

The Fast 800 Series Collection 3 Books Set By Michael Mosley

The recipes feature an array of colourful ingredients found in many Mediterranean dishes – which not only taste deliciously summery but are also great for your health according to numerous scientific studies.

You’ll find inspiring dishes for all occasions, brimming with fresh vegetables, healthy fats including olive oil, nuts, seeds, pulses, fish and seafood, other lean proteins and some full-fat dairy products.

The Fast 800 Recipe Book – unveiled here today – with more tips on how to lose weight and transform your health

Dr Michael Mosley's Fast 800 Keto Plan

These new Fast 800 recipes are also low in starchy carbohydrates found in foods such as white bread, pasta, rice and cereals. 

That’s because those foods are rapidly converted in the body to sugar, which is problematic for anyone with diabetes or who is trying to lose weight.

As well as what you eat, I recommend that you pay attention to the timings of your meals and try to eat within a limited time ‘window’ during the day. 

We Ate The Michael Mosley Fast 800 Diet And The Results Had Us Impressed

This structure – called Time Restricted Eating (TRE) – is based on pioneering research by Dr Satchin Panda, a professor at the Salk Institute in San Diego, US, who has shown that extending your overnight fast to ten or even 12 hours will not only encourage more fat-burning but also helps to start ‘spring cleaning’ and repairing cells.

In our exclusive new series, which continues in tomorrow’s Mail On Sunday and all next week in the Daily Mail, I’ll explain in detail how the Fast 800 could help you begin to transform your weight and health in a matter of weeks. 

Plus, there will be plenty of Clare’s tempting recipe suggestions, starting today with some of our favourite breakfast, lunch and dinner dishes.

Fast Diet Recipe Collection 4 Books Set Fast 800 Recipe, 5: 2 Fast Diet Beginner Set

Speaking from personal experience, I can say they are not only good for your waist – but they taste delicious and are filling as well!

One of the main benefits of the Fast 800-calorie diet is that it enables you to lose weight very quickly – and this is highly motivating.

Limiting yourself to 800 calories a day is low enough to induce mild ketosis, a natural metabolic state when the body burns fat instead of sugar as an energy source. However it is also enough to ensure you get the nutrients you need.

Poached Fish With Peas And Spinach Recipe

Contrary to what we’re told, losing weight quickly doesn’t mean you’ll put it back on again. What’s more, it’s also good for your health.

This is slightly more than the 500 calories a day for women and 600 for men that I originally allowed for when I created the diet.

On the original 5:2 diet, you may remember, I recommended that you follow a weekly pattern of fasting for two days – with a restricted calorie allowance – and then eating a normal, healthy diet for the remaining five days. The diet is now widely acclaimed as a safe and speedy way to lose weight.

Four Quick And Healthy Recipes From The Fast 800 Easy

However, I discovered that some people found this too restrictive and ended up eating nearer 800 calories on their fast days, with equally successful results. 

At the same time, I became aware of lots of new, science-based weight-loss studies which were established on a food intake of 800 calories a day. 

A recent, hugely impressive study called DiRECT – short for Diabetes Remission Clinical Trial – showed that people with type 2 diabetes who were randomly allocated an 800-calorie diet managed to lose and keep off far more weight than those who were put on a slow and steady diet. 

Dr Michael Mosley Healthy Nachos Recipe

There are variations between different nutritionists, counters and apps, and you should not be too concerned by a few extra calories here or there.

Drs Clare Bailey and Michael Mosley suggest adapting healthy recipes when not sticking to 800 calories by doubling the portion size or adding brown rice (file image)

All non-starchy vegetables, such as leafy greens, broccoli, salad leaves, radishes, runner beans and celery, have been classed as ‘no counting ’ options – because the calories in these foods are insignificant compared with their nutritional benefits. 

Very Low Calorie Miso Soup

If a recipe includes a serving suggestion, such as a salad or some steamed greens, then these can be considered as a free non-counting extra – unless you want to add a dressing or a teaspoonful of extra-virgin olive oil, in which case consult the recipe for its calorie value.

For days when you are not sticking to 800 calories – for instance if you are on the New 5:2 diet or have moved on to the maintenance stage (see Getting Started panel, right) – there are suggestions for adapting the recipes to make them more substantial. 

They might involve simply increasing or doubling the portion size, or adding a few tablespoons of brown rice or lentils, an extra glug of olive oil, a slice of seeded bread or extra vegetables.

So You Don't Eat Meat. Here's How To Adapt Recipes When Fasting

Feel free to adjust them – for instance, by using different herbs and spices which have minimal impact on calories. You could turn a basic Bolognese into a spicy Mexican dish, for example, or Mediterranean vegetables into a curry. 

First, you need to decide whether to kick-start your weight loss by going for the Fast 800 or take the more gradual New 5:2 approach. 

A healthy range is considered to be 18.5 to 24.9. Once you’ve reached your target, you can shift to a maintenance programme.

What Is The 5:2 Diet?

Spread on the hot toast, sprinkle with the chilli, if using, and drizzle some balsamic vinegar over the top. Season with some sea salt and ground black pepper to serve.

Top the avocado toast with one or two poached eggs, or some crumbled feta. A tablespoon of toasted mixed seeds is lovely too.

A luscious combination that makes the most of frozen fruit. Choose a berry selection that includes naturally sweet strawberries or cherries if you can.

Book Review: The Fast 800 Health Journal, By Dr Clare Bailey

Put the frozen berries and dates in a small saucepan and heat gently for 3-5 minutes, until the fruit has thawed and warmed, stirring regularly. 

A weekend treat, which can be multiplied to serve all the family. Use rolled porridge oats rather than the jumbo variety for the best results.

Place the flour and oats in a bowl, make a well in the centre and break the egg into it. Pour in half the milk and, using a whisk, beat everything together to form a thick batter. 

Poached Eggs With Mushrooms And Spinach

Tip the blueberries into a separate bowl, keeping some aside for garnishing later, and lightly crush with the back of a spoon before adding to the batter and mixing well.

Cook for 2 minutes, or until small bubbles appear on the surface and the top is beginning to set, then carefully flip over and cook on the other side for 1½-2 minutes.

Transfer the pancakes to a warmed plate and cook the remaining three pancakes in the same way. Serve with the reserved blueberries.

Fast 800 Keto: Eat Well, Burn Fat, Manage Your Weight Long Term By Michael Mosley

Fill a pan a third of the way with water and bring to a gentle simmer. Break each egg into a cup, then tip one at a time into the pan. 

Cook over a very low heat, with the water hardly bubbling, for about 3 minutes, until the whites are set but the yolks remain runny.

While the eggs are poaching, melt the butter or oil in a non-stick frying pan over a medium heat and stir-fry the mushrooms for 2-3 minutes, until lightly browned. 

Fast 800 Diet: What It Is, How To Do It, And Recipes For Effective Weight Loss

If you aren’t using eggs that have been kept in the fridge to make this recipe, then make sure you reduce the cooking time slightly.

Add the spinach and toss until just wilted. Don’t over-cook or