COPYRIGHT
First published in 2019 by Short Books,
Unit 316, ScreenWorks, 22 Highbury Grove,
London, N5 2ER
This ebook edition published in 2019
Copyright Parenting Matters Ltd 2019
The right of Michael Mosley to be identified as author of this work has been asserted in accordance with Section 77 of the Copyright, Designs and Patents Act 1988
This ebook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorised distribution or use of this text may be a direct infringement of the authors and publishers rights, and those responsible may be liable in law accordingly.
ISBN: 9781780723631
Cover design by Smith & Gilmour
Photography: Smith & Gilmour
Food Styling: Phil Mundy
Cover text and design Short Books Ltd
The content of this book is intended to inform, entertain and provoke your thinking. This is not intended as medical advice. It may, however, make you question current medical and nutritional advice. Thats your choice. Its your life and health in your hands. Neither the author nor the publisher can be held responsible or liable for any loss or claim arising from the use, or misuse, of the content of this book.
INTRODUCTION
I n 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 Mens 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.
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 didnt 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 thats 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 Roys 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 didnt recognise him! She is passionate about the power of food to change lives and created the recipes for this book.
So whats new?
Well, first and foremost, theres some startling new science. In the years since writing The Fast Diet and The 8-Week Blood Sugar Diet, I have collected lots of research and data on every aspect of intermittent fasting.
Scientific studies take a long time. The results of Prof Taylors big diabetes trial started in 2014 were finally published in 2018 and Im delighted to say that they were even better than hoped (see ). More recently, two other big studies have shown the benefits of following a rapid weight loss diet based on 800 calories a day, even if you dont have diabetes. A number of new studies have also been done on the wider health benefits of the 5:2.
Which is why, six years on, I have decided to completely update my first two books and to combine the best elements of the latest research in one easy-to-follow programme. Ive called this new programme the Fast 800. It still incorporates the 5:2, but is based on, among other things, more manageable 800-calorie fast days. It is designed to provide a simple, effective way to shed fat and set yourself up for a healthier future.
The Fast 800
There are various ways you can do the Fast 800, and in Im going to give you a number of options so that you can tailor the programme to your needs, goals and motivation.
What all these options have in common is that they are based on 800-calorie fast days. Thats because 800 is the magic number when it comes to successful dieting its high enough to be manageable and sustainable but low enough to trigger a range of desirable metabolic changes.