The Fast 800

 How to Combine Rapid Weight Loss and Intermittent Fasting for Long-Term Health


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Book Details
 256 p
 File Size 
 2,243 KB
 File Type
 PDF format
 Parenting Matters Ltd 2019 

About the Author
Dr Michael Mosley is a science presenter, journalist and executive producer.
After training to be a doctor at the Royal Free Hospital in London, he spent 25
years at the BBC, where he made numerous science documentaries. Now
freelance, he is the author of several bestselling books, The Fast Diet, The 8-
Week Blood Sugar Diet and The Clever Guts Diet. He is married with four children.
Dr Clare Bailey, wife of Michael Mosley, is a GP who has pioneered a
dietary approach to health and reducing blood sugars and diabetes at her
surgery in Buckinghamshire. She is the author of The 8-Week Blood Sugar
Diet Recipe Book and The Clever Guts Diet Recipe Book.

In 2012, I wrote a book with journalist Mimi Spencer, called The Fast Diet.
In that book we laid out the principles and health benefits of what was then
a very novel way of dieting called ‘intermittent fasting’.
Although we mentioned different ways of fasting, we focused on
something which I called ‘the 5:2 approach’. Instead of cutting your calories
every day, as you would on a standard diet, I suggested it might be easier to
cut down to around 600 calories, for men, and 500 calories, for women, on
two days a week, and then eat normally on the other five days.
It was a message that really resonated. The Fast Diet rapidly became an
international bestseller, translated into 40 languages, and the diet was
embraced by a wide range of people, including doctors, politicians, celebrities
and Nobel Prize winners. The comedian and Oscar host, Jimmy Kimmel, lost
25lb on the 5:2, and has kept it off by continuing to cut his calories two days a
week. He recently told Men’s Journal that it makes you appreciate food more.
The actor, Benedict Cumberbatch, said he did it ‘for Sherlock’.
The NHS website, which originally described the 5:2 as a ‘fad diet’, now
says in its ‘Top Diets Review’ that ‘sticking to a regimen for two days a week
can be more achievable than seven days, so you may be more likely to
persevere with this way of eating and successfully lose weight’.
It goes on to add, ‘Two days a week on a restricted diet can lead to greater
reductions in body fat, insulin resistance and other chronic diseases.’1
From the 5:2 to the 8-Week Blood Sugar Diet
I first became interested in intermittent fasting when I discovered, through a
random blood test, that I had type 2 diabetes. The doctor said that I needed to
go on medication. This was a nasty shock because my overweight dad had
developed diabetes in his fifties and died of diabetes-related illnesses at the
relatively young age of 74. I didn’t want to go down the same path.
So I set out to find out if there was a drug-free way to ‘cure’ my diabetes,
and that’s when I first heard about the idea of periodically fasting for both
weight loss and better general health. It sounded so interesting that I
persuaded the BBC to let me make a science documentary about it called Eat,
Fast, Live Longer, with myself as the guinea pig.
I tested a number of different forms of intermittent fasting before settling
on the 5:2. Using that approach, I managed to lose 9kg and get my blood
sugars back to normal, without medication.
Then, a few years later, I came across some startling new research being
carried out by Professor Roy Taylor, a diabetes specialist at Newcastle
University. He told me the main reason I had managed to knock my diabetes
on the head was that I had lost a lot of weight, fast. He had done studies
showing that, if you lose over 10% of your body weight (which I had), the fat
is drained from your liver and pancreas, and your body is restored to its
former health.
When we first met, Roy had just started a big trial, hoping to prove that an
800-calorie-a-day rapid weight loss diet would not only lead to massive
weight loss but also help most patients with type 2 diabetes come off all
medication and restore their blood sugars to normal.
This was revolutionary stuff, as most doctors believe that type 2 diabetes is
incurable and the only way to treat it is with drugs.
I became so convinced by Roy’s research that, with his help, I wrote a
second book, The 8-Week Blood Sugar Diet. In this book, which is aimed at
people with type 2 diabetes and pre-diabetes (those whose blood sugars are
raised but not yet in the diabetic range), I described how to follow a rapid
weight loss programme, cutting your calorie intake to 800 a day. This book
also became an international bestseller, and thousands of people who followed
the programme have managed to get their blood sugars back under control
without medication. Doctors, nurses and diabetes specialists now recommend
the book in clinical practice. My wife, Clare, is a GP and has been using this
approach to transform the lives of hundreds of her patients. One patient lost so
much weight Clare didn’t recognise him! She is passionate about the power of
food to change lives and created the recipes for this book.

Table of Contents
Title Page
1 Why we put on weight
2 Intermittent fasting comes of age
3 The case for rapid weight loss
4 Why I love the Mediterranean diet
5 Getting active
6 Ways to beat stress
7 The Fast 800 in practice
8 Super Size Me
Light meals
Main meals
Vegetable sides and swaps
Occasional treats
Good hydration
Meal planners
Some quick notes on ‘the scientific method’
Further measurements and tests
About the Author

First published in 2019 by Short Books,
Unit 316, ScreenWorks, 22 Highbury Grove,
London, N5 2ER
This ebook edition published in 2019

Cover design by Smith & Gilmour
Photography: Smith & Gilmour
Food Styling: Phil Mundy
Cover text and design © Short Books Ltd
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