Home / Health / The delicious way to start weight loss: Dr. MICHAEL MOSLEY’s guide to reducing calories

The delicious way to start weight loss: Dr. MICHAEL MOSLEY’s guide to reducing calories

Concerned about the impact of weight gain on our health, the new Mail columnist, Dr. MICHAEL MOSLEY, has devised a Shape Up Britain series to reduce our waistline and improve our well-being.

Continuing today and throughout this week, we follow the progress of 30 volunteers who have road tested the plan and reveal the delicious recipes that have worked for them and can work for you too.

When Kieron Bateman, one of our 30 Shape Up Britain volunteers, realized his new food limit was only 800 calories per day, he admits he feels panicked.

“There are more calories in a family-sized bag of nuts, so I was wondering what the hell I was going to eat,” says HGV mechanic, 32, of Chudleigh, Devon.


6;My job is pretty physical – I lift heavy equipment and probably take around 14,000 steps a day, so I was afraid I was hungry. I also prefer simple food. The idea of, say, banana pancakes for breakfast was anathema. But I was surprised at what I was eating. >>

By limiting yourself to eating this amount per day for a short time, you get all the nutrients you need but you will see impressive early weight loss

By limiting yourself to eating this amount per day for a short time, you get all the nutrients you need but you will see impressive early weight loss

Eight weeks later he has a new love of cooking. Now make Mediterranean-style meals with fresh ingredients, instead of relying on chicken burgers and baked fries. It also has fresh vegetables like kale and spinach with every meal.

Even better, Kieron has already lost the 1st 10lbs (11kg) He also has more energy, not less, proving that the Fast 800 program, where you start with just over 800 calories per day, is not only effective, but doable. .

Kieron is typical of many people with expanding waistlines. And now is the time to act.

If you take Covid, being overweight puts you at a greater risk of hospitalization and death. This is why I partnered with the Daily Mail for the Shape Up Britain challenge – which I hope will encourage you to look into your weight, diet and lifestyle and commit, like Kieron and other volunteers, to transforming your health.

On Saturday, we told how two communities in different ends of the country were asked to try a weight loss program based on my Fast 800 diet for eight weeks.

In total, 30 men and women from all walks of life – with different body types, ages and health problems – followed the plan, devised with the help of my wife, Dr. Clare Bailey. Their successes exceeded our hopes.

They lost 39 ° 8 pounds between them – with most (23 of 30) having lost a stone or more and our thinnest star lost more than two.

Throughout this week, I’ll be sharing their stories and introducing you to the delicious recipes they’ve enjoyed.

I know Fast 800 works because it has been tested by Oxford University researchers and thousands of people, including myself. In the mid-1950s (now I’m 63), I hit 13 and a half and developed type 2 diabetes, which killed my father.

But I lost 1 ½ and reversed the diagnosis with my 5: 2 diet, which limited my calorie intake to 800 for two days a week and eating healthily for others.

In response to scientific studies, I have adapted the plan so, if you are suitable, you start a rapid weight loss phase while consuming around 800 calories per day (this lasts from two to 12 weeks, depending on how much weight I want to lose).

Your chance to see Dr. Mosley

Join us at 6pm this Thursday for an exclusive live event with Dr Michael Mosley and Dr Clare Bailey as we launch our new health campaign, Shape Up Britain, which uses their groundbreaking, scientifically proven Fast 800 plan to help you lose weight fast!

Book your FREE seat now at mailplus.co.uk/events

Why 800 calories? Because the figure is backed up by science. By limiting yourself to eating this amount per day for a short time, you get all the nutrients you need, but you will see impressive early weight loss. It also triggers metabolic changes that can reduce the risk of heart disease, cancer, type 2 diabetes, and dementia.

Early weight loss is also encouraging. Cat Duffin, a 42-year-old mother of three from Sheffield, was at her peak when she started our challenge, at 14 ° 1 pound (she’s 5 feet 4 inches tall). “That first week when I saw that I had lost 8 pounds, it really motivated me to keep going,” he says.

She lost the first 7 pounds in total and was overjoyed after eight weeks to find that the main health indicators had dropped to healthy levels, including blood pressure from 160/95 to 130/70 and blood glucose levels from 6. , 3 to 5.4. His cholesterol had also improved.

This was especially important to Cat, as her mother died after cardiac arrest at the age of 50.

“I knew I had to deal with my weight to be around my kids,” she says.

Kerry Moxon, another Sheffield volunteer, was also inspired by early weight loss. The 41-year-old CEO felt “broken” at first, but his energy soon returned. “Losing 9 pounds that first week stimulated me,” he says.

He went on to lose a total of 2nd 3lbs and even took spinning lessons.

In Devon, Kelly Davis, 41, a nurse, found herself 10 pounds lighter after just a week. ‘When the weight dropped, it was better than any sugar rush. It was like losing my old life, “he says.

It might sound like a “crash diet,” but extensive studies have shown it’s safe if you are getting enough protein, nutrients and doing things correctly. This part of the plan is short-term and this is the key.

In fact, the government recently announced that 5,000 people with type 2 diabetes would be offered an 800-calorie “soup and smoothie” diet as part of a national crusade against obesity. Meal replacement shakes are helpful for busy people, and some find them easier in the early stages.

The best smoothies contain no added sugar and lots of protein (to preserve muscle and keep you full), fiber for gut health, and micronutrients.

Learn more at thefast800.com

Or you can make sustainable soups and smoothies using the recipes in this retreat.

Feel full for longer

Stick to Fast800 recipes, which use the basics of the Mediterranean diet to promote weight loss and make you feel fuller for longer.

They’re free of added sugars and refined carbohydrates (which could trigger cravings) and use healthy fats like olive oil, protein (including legumes and fish), dairy, and fresh vegetables to keep you satisfied.

Sit down at a table and take some time to enjoy your meals without the distraction of TVs, radios or phones. Eat slowly, chewing well. It takes 20 minutes for your stomach to register satiety.

Plan your meals in advance to avoid temptation and rid the house of sweet and greasy snacks and treats.

After a few days of this low-calorie, low-carb plan, your body should switch to “fat burning mode” using fat stores as its primary fuel source. When this happens, the hunger pangs subside.

Prolonging your overnight fast (12 to 16 hours without food) also gives your body a break from digestion. Intermittent fasting – or Time Restricted Eating (THREE) – is a key part of the Fast 800 program. It allows the good bacteria in the gut to thrive and allows the body to focus on other functions, such as removing old cells and helping it move from burn sugar to burn fat: your fat!

At first some of our volunteers worried that they could do it, but they did it with enthusiasm.

“I’m not a breakfast person, so it was easy to skip it and have lunch at noon,” says company manager Chris Hall, 49, who lives in Sheffield with his wife and three children. ‘I’ve honestly never felt hungry. ‘

Chris avoided convenience foods and snacks between meals and lost the first 9 pounds in the process.

Catherine Pashley, 48, a complementary therapist from Sheffield, who lost 9 pounds in the first week (and 1 to 2 pounds in total), also stopped snacking.

‘I could never limit myself to just one cookie; I’d eat the package, “he recalls.

But now he can easily fast for 18 hours between dinner at 4pm and breakfast at 10am the next day.

‘I never thought I could do that. I am going through menopause and had hot flashes, but haven’t had any since following the diet. My pains have passed and my energy levels have soared. “

Party planner Carly Murphy, 32, who lives in Rotherham with her partner and two children, attributes her weight loss to intermittent fasting. ‘I am convinced that it was the key to my success. I can easily go 12 to 16 hours overnight without eating. If I’m hungry, I have a coffee or tea. >>

If you prefer a more consistent approach to weight loss, you can stick to just two days at 800 calories per week, following a healthy Mediterranean diet the rest of the time. Why not try it?

It’s never too late to make a big difference to your waistline and health, as our volunteers from Shape Up Britain have proven.

Green breakfast smoothie

Preparation time: 5 minutes

Cooking time: zero

Calories per serving: 347

For 1 person

  • 1 tablespoon of extra virgin olive oil
  • 50 g of blueberries
  • 75 g of spinach leaves
  • 120 ml of whole milk
  • 50 g of natural whole Greek yogurt
  • 1 banana, chopped

Put all the ingredients in a blender and whisk until they reach a consistency you are happy with. Pour the smoothie into a glass, adding ice cubes if you prefer. To enjoy!

Green breakfast smoothie

Green breakfast smoothie

Mocha Berry Shake

Preparation time: 5 minutes

Cooking time: zero

Calories per serving: 285

For 1 person

  • 150 g of natural whole Greek yogurt
  • 30 g of frozen blueberries, plus a handful for garnish
  • 1 ½ tablespoon of flax seeds
  • 1 tablespoon of cocoa powder
  • 1 tablespoon of soluble coffee granules (see note below)
  • 1 teaspoon of vanilla extract
  • 1 cup of ice

Blend everything in a blender until combined. Pour into a glass and enjoy your meal!

Note: If you have an espresso machine, 30-60ml of espresso is fine.

Mocha Berry Shake

Mocha Berry Shake

Blueberry and coconut smoothie

Preparation time: 5 minutes

Cooking time: zero

Calories per serving: 316

For 1 person

  • 50g The Fast 800 Vanilla Shake powder
  • 200 ml of unsweetened almond milk
  • 30 g of blueberries
  • 5 g of coconut flakes

Put all the ingredients in a blender and blend until smooth and ready to serve.

Blueberry and coconut smoothie

Blueberry and coconut smoothie

Spinach and broccoli soup

Preparation time: 15 minutes

Cooking time: 30 minutes

Calories per serving: 302

For 2 people

  • 1 tablespoon of extra virgin olive oil
  • ½ onion finely chopped
  • 1 clove of garlic, peeled and crushed
  • 500 ml of vegetable broth
  • 1 broccoli each, cut into florets
  • 100 g of spinach leaves
  • Handful of fresh basil
  • 40 g Parmesan, grated
  • 40 g of sour cream

Heat the olive oil in a saucepan over medium heat, then add the onion and fry, stirring for 5 minutes or until soft. Add the garlic and mix for 1 minute.

Pour in the broth and bring to a boil, cover and lower the heat to low. Boil for 5 minutes. Now add the broccoli and simmer for about 7 minutes, or until the vegetable is tender.

Add the spinach and simmer for another minute or until the leaves are just wilted.

Set aside to cool and add a few basil leaves and Parmesan. Using a hand blender or food processor, whisk until the soup turns smooth.

Divide the soup into two bowls, cover with sour cream and season well.

Quick tip for a slimmer person

“Bringing a flask of soup to work for lunch prevented me from snacking,” says Victoria Bateman, 35, who lost 1 kg.

Spinach and broccoli soup

Spinach and broccoli soup

Miso soup with cabbage noodles

Preparation time: 15 minutes

Cooking time: 10 minutes

Calories per serving: 199

For 2 people

  • 750 ml of vegetable broth
  • 2 cm of ginger root, grated
  • 2 cloves of garlic, crushed
  • 1 red pepper, seeded and sliced
  • ¼ of cabbage, finely chopped
  • 1 carrot, cut into sticks
  • 40 g of miso paste
  • 15 ml of tamari sauce
  • 100 g firm tofu, cut into cubes

Pour the broth into a pan and bring to a gentle boil. Add the ginger, garlic, and chilli, cover and continue to simmer for 5 minutes to infuse.

Now, put the cabbage and carrot in the pan, cover and let it cook for another 3-4 minutes, or until the cabbage is wilted.

Stir in the miso paste and tamari sauce. Add the tofu and let it cool for a few minutes before serving.

Miso soup with cabbage noodles

Miso soup with cabbage noodles

Broccoli and cheddar cheese soup

Preparation time: 10 minutes, plus cooling time

Cooking time: 30 minutes

Calories per serving: 365

For 2 people

  • 1 head of broccoli (about 350g), chopped
  • 1 chopped leek
  • 1 courgette (about 150 g), chopped
  • 500 ml of vegetable broth
  • 75 ml of liquid cream
  • 100 g of grated cheddar cheese

Put the broccoli, leeks and zucchini in a saucepan and pour the vegetable broth.

Bring to a boil, lower the heat and simmer for 15 minutes or until the vegetables are tender. Add the cream and cheese and set aside to cool.

Using a hand blender or food processor, blend until the soup is smooth.

Heat the soup over medium heat for 2 minutes or until it warms up.

Add some hot water if you want to adjust the consistency. Season and serve in two heated bowls.

Broccoli and cheddar cheese soup

Broccoli and cheddar cheese soup

Pumpkin and lentil soup

Preparation time: 15 minutes

Cooking time: 25 minutes

Calories per serving: 333

For 2 people

  • 1 tablespoon of extra virgin olive oil
  • ½ onion finely chopped
  • 2 cloves of garlic, peeled and crushed
  • 400 ml of vegetable broth
  • 200g butternut squash, peeled, seeded and diced
  • 1 can of 400 g of chopped tomatoes
  • Lentils ½ x 400g, well rinsed and drained
  • ½ head of broccoli, cut into florets
  • 30 g Parmesan, flaked
  • Fresh chopped parsley

Heat a saucepan over medium heat. Add the olive oil, onion and garlic. Cook until the onion begins to soften, about 5 minutes.

Add the stock, pumpkin, tomatoes and lentils and bring to a boil. Reduce the heat and simmer for 15 minutes or until the squash is tender, stirring occasionally.

Now add the broccoli and simmer for another 5 minutes.

You may prefer to blend the soup with a hand blender until smooth or thick.

Serve in two hot bowls, season well and sprinkle with parsley and Parmesan.

Pumpkin and lentil soup

Pumpkin and lentil soup

Chickpea soup with vegetables

Preparation time: 10 minutes

Cooking time: 35 minutes

Calories per serving: 222

For 2 people

  • 1 tablespoon of extra virgin olive oil ½ red onion, finely chopped
  • 1 finely chopped garlic clove
  • 1 stick of celery, cut into ½ cm pieces
  • 1 carrot, cut into thin sticks
  • ¼ teaspoon of dried oregano
  • ½ tin of 400 g of chopped tomatoes
  • ½ x 400g of can of chickpeas, drained and rinsed
  • 500 ml of vegetable broth
  • 30 g of spinach leaves
  • 50 g of chard
  • Handful of chopped fresh parsley

Place a large pot on an average heat on the stove and add the olive oil. Fry the onion, garlic, celery and carrot until the onion has softened.

Add the oregano and season well. Pour in the tomato pulp, chickpeas and broth and mix bringing to a boil.

Reduce to low heat, cover and cook for about 20 minutes. Keep an eye on the soup to make sure it doesn’t get too thick – add water as needed. Then add the spinach and chard and mix for 2-3 minutes until the leaves are wilted.

Pour into two hot bowls with a ladle, season well and garnish with the chopped parsley. To enjoy!

Chickpea soup with vegetables

Chickpea soup with vegetables

My mom’s belly is gone and my skin glows

Anna Powell, 46, lives with her husband, Thomas, 46, in Chudleigh, Devon. The couple, who have two children – Thomas, 13, and Jackson, seven – run Sugar Mill, a sweet shop in town. She says:

Until this year, I had never really thought about dieting seriously despite knowing I had a “mommy belly”.

It was when friends were struggling to lose weight due to menopause that I decided to take action. I was afraid that if it happened to me, I would never lose the extra pounds that have come in the last ten years.

My weight was pretty constant when I was 20. I was a support dancer and always around 9 ½. My legs were my pride and my joy.

But in my 30s and 40s, the demands of young children meant exercise went out the window and I lost the habit of keeping fit.

Anna Powell is pictured before her weight loss

Anna Powell is pictured after her weight loss

Anna Powell, 46, lives with her husband, Thomas, 46, in Chudleigh, Devon. She is pictured before her weight loss on the left and her after her weight loss on the right

Running a traditional sweet shop with my husband made it extremely difficult to keep my weight down. The temptation is constant when you spend the day in a room full of pick and mix products and favorites like cola cubes and handmade Belgian chocolates.

Six months of blockade made the situation worse. It was so easy to have a glass of beer every afternoon if the weather was sunny, along with lots of appetizers. I could feel the weight increasing, leaving me lazy and tired in the second half of the day and even more addicted to sweet treats for a burst of energy.

Sticking to 800 calories a day was daunting. I am a very traditional cook: we usually live on dishes like sausage and mashed potatoes, meat and two vegetables and a roast on Sundays.

So I had to rethink my weekly shopping to convert to a Mediterranean-style diet.

Having fresh salad all the time was also something I usually would never do. After about four weeks, I was craving the occasional dose of carbohydrates.

But I was amazed at how much energy I had and am thrilled with the results – I lost 3 inches from my waist and my stomach is really toned.

Recently, I saw my mother-in-law for the first time in months and she said, “You look so much brighter – your skin is glowing and your eyes are so glowing.”

Does healthy eating really do this to a person? The answer is yes. When I look in the mirror now I think, “Wow” and my goal is to move forward until I weigh 10 °.

Fast 800 is only suitable for those who are overweight or obese. If you have any health problems or are taking any medications, speak to your GP before embarking on the plan.

The block was terrible for my weight

Stephen Brown, 43, general manager of a holiday village, lives in Chudleigh, Devon with his wife Kelly, a nurse. They have four children among them: Cameron, 15, Finley, 17, Jamie, 15 and Aliya, 11. He says:

My first thought when I took up the challenge was how to find the willpower to stay at 800 calories a day because I normally consume 2,500-3,000.

Initially, I felt really, really hungry and had a severe headache for three days. But after a week I started enjoying the plan.

Some dishes were more satisfying than others, but I always loaded with green vegetables to make sure my plate was full.

The weight started dropping so quickly – I lost 7lbs in the first week alone! This worked wonders for morale and motivation.

I never worried about my weight until I got divorced and when I got back to work after the block, I was the heaviest ever. We had more take-away food and alcohol than we should have had during the leave period. I felt lethargic and out of breath. I had terrible indigestion.

I have now lost just over two stones and I sleep well. As for indigestion, it’s gone.

Stephen Brown is pictured before his weight loss

Stephen Brown is pictured after his weight loss

Stephen Brown, 43, general manager of a holiday village, lives in Chudleigh, Devon with his wife Kelly, a nurse. He is pictured before his weight loss on the left and after his weight loss on the right

The Fast 800 challenge

Our volunteers have all taken part in the Fast 800 online diet program, which includes recipes, tips, exercise programs and access to online coaching. Fast 800 smoothies were also administered to complement the recipes.

Before starting, they received comprehensive consultations and assessments at Bupa Health Clinics to check a range of measurements including blood pressure, diabetes risk (calculated using several factors including HbA1c blood tests), heart rhythm screening, lipid profile ( including cholesterol and triglycerides) HDL and LDL tests) and height, weight and BMI.

They were then re-evaluated after eight weeks to note any changes and monitor progress.

Dr Arun Thiyagarajan, Medical Director of Bupa Health Clinics, says: “It is fantastic to see that the Daily Mail volunteers were able to bring such an improvement in their weight and health in just eight weeks.”

But stress that this is just the beginning: to get the best health benefits, you need to maintain your healthy habits.

After three months of positive lifestyle changes, many people see improvements in their blood pressure and their cholesterol levels begin to drop.

They continue to see additional health benefits, including lowering blood sugar levels and the risk of type 2 diabetes, as time goes on.

Visit bupa.co.uk for more details on their health assessments.

Visit thefast800.com for the online program.

Recipes taken from thefast800.com online program followed by our volunteers.

The Fast 800 Cookbook: Low-carb, Mediterranean-style recipes for intermittent fasting and long-term health by Dr Clare Bailey and Justine Pattison, preface by dr Michael Mosley (Short books, £ 16.99).

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