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

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However, adjusting your portion size and making sure to eat a balanced diet can be just as effective at achieving weight loss. 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.

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. 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.

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Tinned foods to leave on the shelf – Avoid tinned fruits, meats and meals, such as baked beans and spaghetti, which often include unnecessary additives. 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. The Fast 800 online programme members tell us that eating well is simple and satisfying, with nutritionist-developed meal plans, based on a Mediterranean-style diet. Fresh is not the only option Jenna Hope told us, "Some claims suggest that the Fast 800 diet may help with lowering blood glucose levels and diabetes risk, however it’s not a sustainable diet and there are far more effective, healthy and sustainable approaches to managing disease risk and weight." Benefits of the Fast 800 Diet

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.) 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. Nuts are better stored in the freezer because they’re high in healthy fats, which can easily go rancid from light and heat exposure.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 Include healthy fats: Fats help keep you fuller for longer and also add flavour to your food. Fats also help with the absorption of fat-soluble vitamins like vitamins A, D, E and K. Monounsaturated fats come with a number of scientifically proven health benefits including weight loss, decreased inflammation, increased sensitivity to insulin and reduced risk of heart disease. You can find very high levels of monounsaturated fats in extra virgin olive oil, avocados, nuts and seeds – which all happen to be absolutely delicious! One word - brilliant! I lost 28lb in 9-10 weeks and 7 inches off my waist. Also dropped 2 clothes sizes. Love this programme!' - Anne

People who are under active investigation or treatment, or have a significant medical condition affecting ability to comply with diet 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 No, you don’t have to give up any of these whilst following the Programme although, obviously, we would certainly advise everyone to stop smoking as soon as possible, irrespective of their blood sugars.

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