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Dr Michael Mosley‘s diet methods have helped thousands of people achieve their goals and his advice is endless when it comes to shedding pounds. His latest technique, the Fast 800 Keto diet, has taken elements from his other rapid weight-loss strategies to ensure followers continue to burn body fat efficiently and effectively.
He said: “The Fast 800 plan has been phenomenally successful.
“More than 40,000 people have completed the online programme with an average weight loss — among those who started off significantly overweight — of 1st 5lb (8.7kg) after one year.
“It is now seen by many, particularly among the medical profession, as an excellent way to lose weight and improve your health, including helping those at risk of type 2 diabetes improve their blood sugar levels.”
To put it to the test, he even tried it himself and in just 12 days he lost an incredible amount of weight.
“I dropped 9lb (4kg) and lost 4cm of belly fat — my belt went in a notch but, more importantly, my blood pressure and blood sugars dropped, too,” he beamed.
“Happily, now at 64, I’m back at my healthiest fighting weight and feeling great.
“And I am convinced my new Fast 800 Keto plan is even easier to stick to, more effective, and perfectly suited for long-term weight maintenance.”
While the thought of eating only 800 calories a day might seem daunting, Dr Mosley shared his daily diet which added up to 844 calories of delicious and filling healthy food.
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Per serving: 187 kcals, 8g protein, 4.5g carbs
Serves four (makes 12 small pancakes)
30g ground almonds
60g cream cheese
Two medium eggs
Hald tsp vanilla extract (or lemon zest)
200g fresh berries (strawberries, raspberries or blueberries)
Four tbsp full-fat Greek yoghurt
Whisk together the ground almonds, cream cheese, eggs and vanilla extract in a medium bowl until smooth.
Melt half the butter in a large non-stick frying pan over a medium heat.
Drop in four tablespoons of batter to make four small pancakes and cook for about two minutes, or until golden, then flip and cook on the other side for the same amount of time.
Transfer to a plate and continue with the rest of the butter and batter then serve the pancakes topped with fruit and yoghurt.
Dr Mosley shared a tip: “Any leftover pancakes can be frozen for another day.
“On a non-fast day, top the pancakes with a handful of flaked almonds or pecans, or an extra handful of berries.”
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Per serving: 116 kcals, 9g protein, 0.8g carbs
Four slices prosciutto
Four asparagus spears, woody ends broken off
20g Gruyere (or Jarlsberg), sliced into four equal lengths
Half tbsp olive oil
Lay the slices of prosciutto on a clean, flat surface.
Chop each piece of asparagus in half and put two pieces in the middle of each slice of ham.
Place a piece of cheese on top of the asparagus and roll the ham up tightly and securely.
Place a frying pan over a medium heat, add the oil and fry the rolls for two to three minutes, turning them to make sure each side is nice and crispy.
Remove from the pan and place on a piece of kitchen roll to absorb any excess oil. Leave to cool or serve warm.
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Per serving: 434 kcals, 28 g protein, 29.5 g carbs
For the fish
One tbsp green or black olives
70g green beans, trimmed
Two 120g thick, skinless white fish fillets (cod or haddock)
One tbsp olive oil
For the Tomato and Pepper Sauce
Two medium, red onions, peeled and finely chopped
Two garlic cloves, peeled and finely chopped
Two tbsp olive oil
Three peppers, any colour, deseeded and cut into 2cm pieces
One 400g can chopped tomatoes
Two tsp paprika
Two lemon wedges to serve (optional)
Preheat the oven to 200c/ fan 180c/gas six.
Cut out two large rectangles of non-stick baking paper and place half the tomato and pepper sauce in the centre of each. Top with the olives, green beans and fish, then drizzle over the olive oil
Season with salt and freshly ground black pepper.
Fold the baking paper over and carefully seal all the edges to make parcels. Place on a baking sheet and bake in the oven for 25 minutes.
Serve with a wedge of lemon, if using.
For the sauce, place a frying pan over a medium heat and saute the onions and garlic in the oil for three to four minutes, or until softened.
Add the peppers, tomatoes, paprika, chilli flakes, if using, and 10ml water and stir to combine.
Cover with a lid and simmer for 15 minutes, stirring half-way through. Season with salt and freshly ground black pepper.
Dr Mosley added: “If it’s a non-fast day, increase or double the portion size and/or roast small cubes of butternut squash alongside the fish and serve with two to three tablespoons of cooked green lentils.”
Per serving: 107 kcals, 4 g protein, 6 g carbs
140g full-fat Greek yoghurt
Half tsp vanilla extract
Half tsp honey
50g frozen raspberries, defrosted
Mix the yoghurt, vanilla and honey together in a bowl.
Divide the yoghurt mixture and raspberries between two small bowls. Gently stir the raspberries through the yoghurt, creating a marbled effect, to serve.
Dr Molsey suggested grating 10g of 70 percent cocoa solids chocolate on top for “added decadence”.
“Frozen raspberries are slightly better than fresh for this purpose as they release juice when they defrost,” he added.
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