People believe that long-term weight loss can’t be achieved. I know this because 99 percent of diets don’t work and most people who follow them get fatter than they were before.

Many crazy diets exist. There are many crazy diets out there. But a glance through the latest research will reveal that you can lose some or all of your weight if you stick to a healthy diet. 

And, contrary to what many people believe, rapid weight loss diets — like my Fast 800 Keto plan — can be more effective in the short, medium and long term.

Dr Michael Mosley with his wife Dr Clare Bailey. Their cooking demonstrations can be found on Instagram @drclarebailey

Dr Michael Mosley and Dr Clare Bailey. You can find their cooking demonstrations on Instagram @drclarebailey

Because losing weight fast is motivating. Many studies show that how well you do long-term is directly related to the weight you have lost in the first 4 weeks.

Problems will occur if you let yourself slip back into your old eating patterns — the habits that caused you to gain weight in the first place.

My Fast 800 Keto Plan, published exclusively in The Daily Mail and The Mail On Sunday, has three phases that allow you to return to real-world food without having all your hard work undone.

This week, I’ve been writing about the scientifically-backed and clever principles that underpin this updated version of my weight loss plan.

When hunger strikes 

Remind yourself why you’re doing this. You want to live to a healthy old age, don’t you? Healthy, free of disease, and happy. You can bend down to tie your shoelaces. 

It is important to ensure you get enough protein in every meal. You should also reduce your carbohydrate intake so you can easily slip into the state of ‘ketosis. Your body will naturally search for fat to fuel this state.

One key additional factor which really helps is ‘time restricted eating’ — which encourages you to extend your night-time fast and condense your eating window.

This not only provides the metabolic benefits of serious fasting but also increases the effectiveness of ketosis, which can help to avoid late-night snacks.

You have the option to select whether or not you want two or three meals per days during Fast 800 Keto.

Many people — me included — find that skipping breakfast and having a hearty protein-packed brunch later in the morning really sets me up for the day and makes it much easier to keep my total calorie intake down.

My wife Dr Clare Bailey and Caroline Barton are the ones who created these deliciously filling recipes. They want you to be able to quickly lose weight without feeling hungry.

You can now make your 800-900 calorie fast’ meals much more manageable. Watch Clare and Michael cook on Instagram @drclarebailey.

Dr Mosley says: 'Many people ¿ me included ¿ find that skipping breakfast and having a hearty protein-packed brunch later in the morning really sets me up for the day and makes it much easier to keep my total calorie intake down' (file photo used)

Dr Mosley says: ‘Many people — me included — find that skipping breakfast and having a hearty protein-packed brunch later in the morning really sets me up for the day and makes it much easier to keep my total calorie intake down’ (file photo used)

This plan has a clever twist: it slowly evolves so that you can revert to real-world eating habits without gaining weight.

The second stage (we suggest you keep to stage one for between two and twelve weeks, depending on your weight loss goals) is where you simply eat 800-900 calories a day during the week or for 4 or more consecutive days per week. You can then loosen the rules for weekends.

Repeating this process multiple times, in a 3:4- or 5:2 pattern, will make you ‘keto adapted’. You’ll be able to quickly switch between fat-burning and keto mode.

Clare makes it easy to add healthy carbohydrates and protein on non-fasting days.

Your healthy eating habits must be so well-ingrained that you are able to happily maintain your weight equilibrium.

Long-term, switching from 3 meals per day to 2 is a great way to make life easier.

It is the way I live my daily life. Clare doesn’t naturally look slim. Or I’d balloon. I need to be careful about my weight.

By sticking to a Mediterranean diet and skipping breakfast, and enjoying a delicious, protein-packed brunch instead, and occasionally fasting to make up for any excess, my weight and waistline are kept down without counting calories.

Fast800: The basics 


800 – 900 Cals per day, for 2-12 weeks. Add protein to increase to 1000 cals.

Eat at least 50g protein and less than 50g carbs a day — and you should lose 1-2kg per week.


800 cals for four to five days consecutively per week. A portion-controlled, but less relaxed approach on nonfast days. Increases in protein from 60-80g. Try ‘time-restricted eating’ which sets your eating window at 12 hours each day (i.e. 8am-8pm).


No calorie counting but monitor your weight. Mediterranean diet: 1g of protein for every 1kg body weight.


Broccoli Fritters with Eggs & Bacon

Broccoli fritters with eggs and bacon. Cook to your liking, then place the eggs on the fritters and top with the bacon to serve

Broccoli fritters topped with eggs and bacon After cooking to your desired doneness, add the eggs to the fritters. To serve the egg-topped fritters, sprinkle the bacon on top.

Serving size: 462kcals; 29g protein; 5g carbohydrates

Serves two

  • ¼ head of broccoli (approx 150g), finely chopped including the stalk
  • Smoked back bacon on 2 rashers
  • 4 tablespoons ground almonds (30g each)
  • 40g cheddar, grated
  • 4 medium free-range eggs
  • 1 tbsp olive oil

Pre-heat the oven at 200°C/fan 180°C/gas 6. Line a baking sheet with nonstick baking paper. Place the broccoli in a glass bowl with a splash of water, cover and microwave for 1½ minutes. Allow to cool.

Bake the bacon for about 10-15 minutes on a baking sheet. Add the cheese, the ground almonds, and 2 eggs to the broccoli. Season the dish with salt or freshly ground pepper.

Add the olive oil to a skillet on medium heat. Once the mixture is hot, split it into two pieces and then place them in the pan.

Flatten the fritters slightly and fry for 1½-2 minutes. Using a fish slice, carefully flip them over and cook for 1½-2 minutes on the other side.

The fritters can be removed from the skillet and kept warm. If necessary, heat a little more oil in the pan and then crack the eggs. To finish, cook the eggs to your preference.

Microwave eggs with Spinach & Mackerel

Microwave Eggs with Spinach and Mackerel. Cook in the microwave for 1 minute 30 seconds, checking every 15 seconds from then on, until the white is set and the yolk is still runny

Microwave eggs with Spinach or Mackerel. Microwave eggs with Spinach and Mackerel for 30 seconds. Check every 15 seconds until white has set.

Each serving contains 299kcals and 20g of protein.

Serves 1

  • 50g frozen spinach
  • 1 tbsp crème fraîche
  • 50g cooked, smoked salmon (or mackerel) skin removed and cut into pieces
  • 1 medium egg

Put the spinach in a microwave-safe bowl. Microwave for three minutes. Stir in the crème fraîche and fish, and season with salt and ground black pepper.

You will need to crack the egg and then use a sharp knife or a paring knife to puncture three yolk holes.

In the microwave, cook for one minute and 30 seconds. Keep checking after each 15 second interval until the yolk has set.

Baked eggs with Spinach, Chorizo and Spinach

Baked eggs with spinach and chorizo; good for brunch and also makes for an appetising lunch or supper with a mixed salad

Baked eggs with spinach & chorizo. Great for brunch, lunch and dinner.

Each serving contains 361 kcals and 29g of protein.

Serves two

  • 300g defrosted frozen spinach
  • 1 tsp olive oil
  • 50g chorizo, diced
  • 25g grated Cheddar
  • 4 medium eggs

Put the spinach into a strainer and squeeze out excess water. Place the chopped chorizo in a sieve and drain any excess liquid. Heat oil in a casserole or nonstick pan. Fry the chorizo on a medium heat until crispy. Mix the Cheddar with the spinach.

Season the dish with freshly grated black pepper and salt.

You will need to make four holes in your mixture. Then, break an egg into each hole.

Cook the eggs gently for approximately 4-5 minutes on a medium heat, covered with a foil or lid.

Serve immediately

It’s great for brunch and can be served with mixed greens or as a main dish.

NON-FAST TIME: Enjoy with a slice of wholegrain toast or sourdough bread.

TWo Cheese Mushrooms

Two cheese mushrooms. Place the Parma ham on top of the mushroom mixture and grill until crispy

Two cheese mushrooms. Toast the Parma Ham on top of the mushroom mix and let it grill for a few minutes.

Serving Size: 212kcals; 16g protein; 0.8g carbohydrates

Serves two

  • Sliced mushrooms of 350g,
  • 1 tbsp olive oil
  • 50g Kale
  • 20g cheddar, grated
  • Gruyere 20g, grated
  • 4 pieces of Parma ham roughly torn

For about four minutes, fry the mushrooms in oil until they are reduced in size.

Add the kale and sauté until it has wilted, about 2-3 minutes, stirring often.

Season the dish with freshly grated black pepper and salt. Place the cheese on top, and place it under the grill for three minutes to brown. 

Place the Parma ham on top of the mushroom mixture and grill until crispy — this should take no more than a minute so keep a close eye on the pan.

These hearty, protein-packed soups are a great choice

Mushroom Soup

Mushroom Soup. Swirl in the crème fraîche, top with bacon or Parmesan and sprinkle with fresh parsley to serve

Mushroom Soup Swirl in the crème fraîche, top with bacon or Parmesan and sprinkle with fresh parsley to serve

Each serving: 284kcals if you use lardons or 267kcals if you use Parmesan. 15.5g protein and 4g carbohydrates

Serves two

  • 1 leek, cut in half lengthwise and finely chopped
  • 25g butter
  • 2 sticks celery cut and finely chopped
  • 350g finely sliced mushrooms
  • ½ tsp dried, mixed herbs
  • 500ml Chicken or Vegetable Stock
  • For 50g of bacon lardons (or 20g Parmesan shavings),
  • 2 tbsp crème fraîche
  • 1 tbsp minced fresh parsley

Heat the butter and leek in a large saucepan on medium heat. Place the butter and leek in a saucepan over medium heat. Cover it with a lid, then let cool for two minutes.

Cook the celery for a few more minutes. Stir in the herbs and mushrooms, and then add the hot stock. Let the mixture simmer on low heat for 10 minutes.

While the bacon lardons are cooking, heat a non-stick pan on medium heat. Fry for 3-4 min until crispy.

Once the mushrooms are softened, take the mixture off the heat. Use a stick blender to blitz the ingredients until they become almost smooth.

Combine freshly-ground black pepper with generously and distribute between 2 bowls.

Swirl in the crème fraîche, top with bacon or Parmesan and sprinkle with fresh parsley to serve.

Pea and Mint Soup

Pea and Mint Soup. On a non-fast day, serve with a bread roll and/or top with grated Cheddar or more fried smoked lardons or pancetta

Pea- and mint soup. Serve with bread rolls and/or grated Cheddar on a day when you are not fasting.

Serving size: 161kcals; 8g protein, 9g carbohydrates

Serves two

  • 1 tsp olive oil
  • 30g smoked lardons/pancetta cubes
  • Frozen peas 200g
  • 300ml hot chicken or vegetable stock (made with ½ stock cube)
  • 50ml full-fat milk
  • Four sprigs fresh mint leaves, picked

In a large saucepan heat the oil and cook the lardons until golden brown. Pancetta can be fried for 2-3 minutes. The stock and the peas should be brought to boil. Allow to simmer for 5 minutes.

Turn off the heat. Add the milk, mint, and blend with a stick blender. Season.

TIP: Add a teaspoon of yoghurt to the bowl, and sprinkle some toasted nuts on top.

NON-FAST: Enjoy with bread rolls and/or grated Cheddar.

Cajun Cauliflower Soup

Cajun Cauliflower Soup. Sprinkle over some toasted pumpkin seeds, to serve

Cajun Cauliflower Soup. Serve with toasted pumpkin seed crumbs.

Serving size: 132kcals; 7g protein, 7g carbohydrates

Serves 4.

  • 2 tbsp olive oil
  • One leek, chopped and sliced
  • 2 cloves of garlic, chopped
  • ½ red chilli, chopped (optional)
  • 1 head cauliflower, cut into florets (405g).
  • Cajun seasoning 1 Tbsp
  • 1.25 litres of vegetable stock
  • 200g silken tofu

Mix the oil in a pan and then fry the garlic, leeks and chili, if necessary, for about 5-6 minutes.

Combine the cauliflower with seasonings and water. Bring to boil. Let simmer for 20 min.

Once the heat has cooled, remove the tofu from the heat. Blend the ingredients until well combined. Add salt and pepper to taste.

TIP: Toast some pumpkin seeds to garnish.