Dr Michael Mosley’s Diet Plan (in a nutshell)

6th June 2022

Dr Michael Mosley’s Diet Plan (in a nutshell)

Dr Michael Mosley’s diet plan has transformed the lives of tens of thousands of people by making the latest scientific research into health and weight loss easy to put into action. With years of research under his belt in this field, Dr Michael Mosley is a co-founder of The Fast 800 Online Programme, which has a team of health professionals working closely with Dr Mosley to provide you with a convenient platform to help put his proven methods into practice to achieve better health. 

Our mission at The Fast 800 is to help you achieve weight loss for better health, using the latest scientific evidence to help improve your blood sugars, reduce your risk of chronic illness and make better choices for your long-term health. 

It is a misconception that Dr Michael Mosley’s diet plan is a strict, 800 calorie, long-term regime. The Fast 800 has three different approaches to weight loss and health management, which you can move between flexibly depending on where you are in your health journey. Each approach has the foundation of a Mediterranean-style diet.  

Research behind the Mediterranean diet

Research concludes a traditionally Mediterranean diet improves longevity and lowers the risk of chronic conditions like cardiovascular disease, metabolic syndrome and type 2 diabetes.[1] Mediterranean cultures also place great emphasis on enjoyment of food, making the most of ingredients so they don’t just do good, but taste good as well.

The Mediterranean-style diet emphasises fresh vegetables, quality protein and healthy fats, providing you with a daily intake of anti-inflammatory foods that help to keep your blood sugar level stable, and leave you feeling full and satisfied. 

Dr Michael Mosley’s Diet Plan: Rapid Weight Loss

The Fast 800 has two variations of its approach designed for rapid weight loss, suiting those with plenty of motivation and lots of weight to lose (typically those considered overweight or obese based on their BMI). This rapid weight loss approach is safe to follow, but recommended only for up to 12 weeks or until you reach a healthy BMI – whichever comes first.

What is: The Very Fast 800

  • About 800 calories a day 
  • Moderately low-carb, Mediterranean-style food developed by our in-house nutritionist (vegetarian and non-vegetarian)
  • Eating two or three meals per day, whichever best suits your lifestyle. Read more about the benefits of two meals a day here.
  • Up to 12 weeks before transitioning to a longer-term approach

What is: The Fast 800 Keto 

  • Between 800-1000 calories a day
  • Very low carb, protein-rich meals, developed by our in-house nutritionist
  • Slightly more challenging to stick to than The Very Fast 800, but may result in accelerated weight loss
  • Up to 12 weeks before transitioning to a longer-term approach 

For more advice of The Fast 800 Keto, read this article.

“One word-Brilliant! I lost 28lb in 9-10 weeks and 7 inches off my waist. Also dropped 2 clothes sizes. Love this programme! 👍 I can’t praise The Fast 800 enough!!!”

Anne, Country Durham, lost 13kgs

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Dr Michael Mosley’s Diet Plan: Long-term Sustainable Weight Management 

The rapid weight loss approach isn’t suitable for everyone, nor is it designed to be followed long-term. The Fast 800 offers two additional approaches, both sustainable long-term, with one providing more gradual weight loss and one designed to maintain a healthy weight and improve health outcomes into the future. These approaches are great to start on if a Mediterranean-style diet is new to you, and are the ideal approaches to transition to when your time on the rapid weight loss approach comes to an end. 

What is: The New 5:2

  • About 800 calories a day twice a week (called “fasting days”)
  • Sensible portions of moderately low-carb, Mediterranean style food for the remaining five days a week
  • Meal plans developed by our in-house nutritionist (vegetarian and non-vegetarian)
  • Long-term, sustainable approach to improve metabolic health and/or lose weight at a gradual pace if the rapid weight loss approach seems daunting
  • Can be combined with time-restricted eating 

What is: The Way of Life

  • Sensible portions of moderately low-carb, Mediterranean style food every day
  • Meal plans developed by our in-house nutritionist (vegetarian and non-vegetarian)
  • Long-term, sustainable approach to improve metabolic health and maintain a healthy weight
  • Can be combined with time-restricted eating
  • This approach sets you up for life and allows you to embrace social events and life’s spontaneity 

Finding Success on the Online Programme

Following Dr Michael Mosley’s diet plan is easy when you have the right support. The Fast 800 Online Programme provides you with the tools and knowledge to achieve your goals, no matter which approach you are following. 

On it, you have access to:

  • Ongoing daily meal plans and weekly shopping lists
  • More than 500 delicious and simple recipes
  • Weekly exercise plans with video incorporating cardio, resistance and stretching, requiring no equipment, ranging from a low impact (chair-based) level to an advanced level.
  • Weekly mindfulness content and meditations
  • Exclusive articles, learning content and access to our professionally-qualified Health Coaches
  • A great social media-style platform – Community – with dedicated spaces for members to share their experiences and seek support from one another 

The Online Programme is suitable for you if you want to be guided through Dr Mosley’s diet plan by a qualified team of professionals with your best interests in mind, and supported by a like-minded community that wants to celebrate your wins. Our team has helped tens of thousands of people around the world achieve better health, and look forward to continuing to make the latest science actionable for thousands more to come.

References arrow down

Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2013) Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Eng J Med, 378, e34.

View study

Sofi F., Cesari F., et al. (2008), ‘Adherence to Mediterranean diet and health status: meta-analysis’ BMJ 2008; 337:a1344, doi https://doi.org/10.1136/bmj.a1344.

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