23rd November 2023

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

Dr Michael Mosley co-founded The Fast 800 Online Programme in 2018, based on years of research. Ever since, the diet plan has transformed the lives of tens of thousands of people and its following continues to grow, with members all around the world. By using the latest scientific research, and with a team of health experts working with him, Dr Mosley managed to create a pioneering platform that makes health and weight loss easy to put into action.

Our mission at The Fast 800 is to help you achieve weight loss for better health and 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 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 or what your goals are. Each approach has the Mediterranean diet (recently voted the best overall diet by a panel of medical and nutrition experts for the sixth year in a row) at its core.  

Research behind the Mediterranean diet

Research repeatedly shows that 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. This means that you can be assured that Michael Mosley’s diet plan includes recipes that not only packed with the best ingredients, but with delicious flavour too.

The Mediterranean-style diet promotes a daily diet of fresh vegetables, quality protein and healthy fats, including 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

There are two variations of The Fast 800 approaches 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.

Rapid weight loss approach option 1: The Very Fast 800

  • Consuming about 800 calories a day 
  • Moderately low-carb, tasty Mediterranean-style food developed by our in-house nutritionist (vegetarian and non-vegetarian options)
  • Eating two or three meals per day, whichever best suits your lifestyle. Read more about the benefits of two meals a day here.
  • Follow for up to 12 weeks before transitioning to a longer-term approach, like The New 5:2 (read on for more information about this approach)

Rapid weight loss approach option 2: The Fast 800 Keto 

  • Consuming 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
  • Follow for 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


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. 

By signing up, you’ll gain access to:

  • Ongoing daily meal plans and weekly shopping lists
  • More than 600 exclusive delicious and simple recipes
  • Weekly exercise plans with guided videos for high-intensity interval training (HIIT), resistance and stretching, requiring no equipment, ranging from a low impact (chair-based) level to an advanced level.
  • Weekly mindfulness content and meditations to manage stress and promote wellbeing
  • 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 support one another 

Michael Mosley’s diet plan really does work, and you could be one of the tens of thousands who have discovered their potential and reached their goals in no time.

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 people around the world achieve better health, and look forward to continuing to make the latest science accessible and actionable for thousands more to come.


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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