Michael Mosley 800 Calorie Diet: According to Mosley, the Fast 800 is a three-pronged approach to losing weight. To begin, he says that you should consume just 800 calories per day for at least two weeks (and in some instances longer), depending on how much weight you want to lose. In addition to his book, Mosley has developed the Fast 800 digital lifestyle program (£99), a 12-week online support plan that enables individuals to customize the approach to their own objectives while also providing them with access to a community of health experts who can provide coaching and guidance.
The Mediterranean diet, which is low in carbs and high in fish, nuts, olive oil, fresh fruit, and vegetables, is recommended for all phases of Fast 800. It should be avoided if you have a history of heart disease or are diabetic. This diet was named the best diet to follow for the second year in a row by US News & World Report, which evaluated the health benefits of over 40 eating plans with the help of an expert panel that included nutritionists, dieticians, and heart health and weight loss specialists at the beginning of 2019.
As part of Fast 800, Mosley advises that you introduce time-restricted eating, which entails extending your overnight fast by several hours by having either an earlier supper or a later breakfast (or both).
“For your overnight fast, start with 12 hours and work your way up,” he said. “After that, try 14 hours.” “The limit has been raised to 16, although doing so is very difficult. However, it has gained popularity despite my reservations.”
However, Mosley believes that the 14:10 time frame is more maintainable than the 16:8, in which you have a 16-hour fasting phase and an eight-hour window for eating.
In his words, “For a long time, we believed that rapid weight loss was a terrible way to go, but the evidence is mounting that it can be beneficial if done properly.” By “properly,” he means making sure you’re getting adequate amounts of protein, fiber, and essential nutrients in your diet, among other things.
According to him, “rapid weight reduction is very motivating, and long-term studies have shown that it’s the amount of weight lost in the first month or so that predicts long-term success when trying to lose a significant amount of weight.”
And Mosley cites studies done by Professor Roy Taylor and Dr Susan Jebb of Oxford University, which, according to Mosley, indicates that this low-calorie strategy is a safe and effective way to lose weight quickly and effectively.
Introducing the new 5:2 ratio! Eat 800 calories on two days of the week when you’re close to your weight-loss goal, and on the other days, stick to a Mediterranean diet while watching your portion sizes.
You should consume less processed foods and more home-cooked meals throughout this phase of the diet, including plenty of vegetables and fruit, whole grains, beans, and lentils (for additional fiber), nuts (in large quantities), full-fat dairy products, and oily fish (in large quantities). To lose weight, it is necessary to decrease or eliminate sugar from one’s diet, eliminate starchy carbohydrates such as white bread and pasta, and eat 45-60 grams of high-quality protein each day.
As Mosley said to the Standard, “I now suggest eating 800 calories because a lot of recent studies have shown that individuals find it simpler to follow, but they still receive the same metabolic and weight reduction benefits [as eating 500-600 calories].”