Weight loss: Dr Michael Mosley on benefits of fasting

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Dr Michael Mosley often shares his weight loss tips with slimmers online as well as on television. He is the creator of The Fast 800 – a diet plan that helps people lose weight quickly.

By following The Fast 800 diet, Dr Mosley has previously explained how “some people have managed to shed two stone in just 10 weeks”.

Everyone loses weight in different ways and at different speeds, but some dieters have achieved “rapid weight loss” after making easy changes to their diet and lifestyle.

So, what is The Fast 800 diet?

According to Dr Mosley, it is “the most effective” method to slim down and involves three key stages.

The nutrition expert said: “Science shows that the most effective way to lose weight is by following a diet that incorporates intermittent fasting, time restricted eating and the Mediterranean diet.

“Which is why I came up with The Fast 800.”

Dr Mosley continued: “Previous to this, I had developed the 5:2 diet many years ago, when intermittent fasting was a radical idea, but one that really resonated.

“One thing that has become clear since then is that 800 calories appears to be a magic number when it comes to weight loss, based on studies which show people find it easier to follow, but they still get the same weight loss advantages.

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“Studies suggest it’s the amount of weight you lose in the first month that predicts the long-term success of losing weight.

“For this reason, The Fast 800 diet recommends doing two weeks of sticking to 800 calories a day, every day, to kick-start your weight loss.”

As well as eating 800 to 1,000 calories a day, Dr Mosley advised that slimmers “spread out over two or three low-carbohydrate meals, and try to avoid snacking”.

If dieters are to snack, the doctor recommended something healthy and high in protein, such as “a handful of nuts”.

Speaking about The Fast 800, he continued: “Stay on this plan for two to 12 weeks, depending on how much weight you want to lose.

“Some people on it like to spread their 800 calories over three meals.

“Others find it easier to eat them in two, with a late-morning brunch and an early evening meal.

“Likewise, some people prefer to consume up to half their calories as meal-replacement shakes [but] others want real food for every meal.”

Some Mediterranean ingredients slimmers should start to incorporate to their diet include plenty of vegetables, fruits, legumes, seeds, nuts, potatoes, wholegrains, herbs, spices, fish, seafood, and extra virgin olive oil.

Foods to be eaten in moderation include poultry, eggs, cheese, and yoghurt, according to Healthline.

As for red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods – these should rarely be eaten.

Dr Mosley added that The Fast 800 can be flexible, allowing slimmers to change it to suit their “needs, goals, and motivation”.

“One of the great things about The Fast 800 is its flexibility,” he said.

Dieters should consult with a doctor before starting a new diet plan.

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