In 2012, I began to become more interested in losing weight for health. After having lost 6lb (9kg) in my gut, which was leading me to type 2 diabetes, I decided to lose the extra weight.
In the ten years since, I’ve studied all emerging research and tweaked my recommendations to make weight loss easier, better for your long-term health and more sustainable.
That’s why my new Fast 800 Keto plan puts a greater emphasis on ensuring you put plenty of protein on your plate. This helps preserve your muscles, keeps you full and prevents you from feeling hungry. It also allows you to eat just the right amount of carbohydrate (mostly vegetables, fruits and dairy products), which will keep you healthy.
Dr Clare Bailey is my wife. Kathryn Bruton, a food writer, and Caroline Barton, a nutrition therapist, have transformed the most recent weight loss science into tasty recipes that will send your body into ketosis. (Watch Clare’s live cooking demos on her Instagram account: @drclarebailey)
And the plan is not just for meat-lovers; you can be equally successful on the Fast 800 Keto if you’re a pescatarian, vegetarian or vegan.
When I was 6lb (or 9kg) lighter, my interest in health-related benefits of weight loss began. This had been the year that I became aware of the dangers of type 2 diabetes. Pictured above is Dr Michael Mosley with Dr Claire Bailey.
We’ve included lots of lovely fish and vegetarian recipes in my new book, with a great selection to get you started here. Remember: stick to the calorie count on ‘fast’ days, while also getting enough protein and not overdoing the carbs.
In the initial rapid weight loss stage, aim to consume at least 50g protein daily (see the box below).
You are limited to eating 800-900 calories each day. However, you can add 100 calories of protein for hungry days. This will not affect your weight loss goals.
Pescatarians may increase their daily protein (even on short days) by eating small quantities of tuna and anchovies.
For vegetarians, a small piece of cheese can be used (7.5g protein), or Greek yoghurt. This is a deliciously creamy and has twice the protein than regular yoghurt. Or a hard-boiled egg (6.7g protein). A handful of seeds or nuts can help vegans keep their hunger under control.
Best vegan recipes
If you are vegan, be clever in your protein choices, as many ‘fake meat’ products are not only low in protein but come with hidden carbohydrates which would kick you out of ketosis.
Even healthy vegetable protein sources like legumes or pulses have a lot of carbohydrate.
So focus on high-protein foods such as tofu, tempeh (which has more protein than tofu — almost 25g in one serving), edamame beans and seitan. Two large spoonfuls nutritional yeast can be added to sauces or soups for an additional 25g. You can increase your protein intake by adding vegan protein powder.
Vegans are allowed to eat over 1000 calories per day, as protein is essential. You’ll still lose weight, just not quite as fast.
The next step
After anything from two to 12 weeks on the rapid weight-loss phase of the plan, you can switch to stage two, which follows a 3:4 or 5:2 pattern of ‘fasting’ for four or five consecutive days each week and allows larger portions and a larger calorie intake at weekends.
Up your protein to 60-80g on non-fast days (recipes can be doubled or increased in size, and in my new book, many recipes include ‘non-fast day’ modifications).
You can decrease the number of 800-calorie days to just two per week as you make progress (the 5:2).
Do I get a tipple with my meal?
While you are trying to lose a lot of weight fast, cut out alcohol completely, as it gives you the munchies (when I’m drinking I find crisps impossible to resist) and is extremely calorific: one large glass of wine is around 230 calories — the same as a bar of chocolate.
Once you hit your target weight you can go back to social drinking at weekends — in moderation.
Apple Protein Breakfast
Each serving contains 329kcals and 6.5g of protein.
Serves 2.
- 1 crisp apple, cut into 6 slices, pips removed
- 2 tbsp full-fat cream cheese
- Mix 2 Tbsp Mixed Berries, Defrosted
- Ground flaxseed: 1 tablespoon
- 60g Pecan nuts, broken
Cream cheese should be spread on the apple rounds. Spread the cream cheese on top of the fruit and set it aside. To serve, sprinkle with the flaxseeds and pecans.
Apple Protein Breakfast
Zingy Slaw Breakfast
Each serving contains 261kcal, 8g protein and 23g carbohydrates
Serves 2.
- 1 Apple, grated
- 1 wedge of lemon
- One medium carrot, chopped and grated
- 1 Orange, cut into pieces and peeled
- ½ x ball of stem ginger, diced
- Toast 50g of flaked almonds
To prevent the apple from turning brown, place it in a bowl.
Incorporate the grated carrot. Next, add the orange juice and ginger. Before serving, divide the mixture between 2 bowls.
Zingy Slaw Breakfast
Lunchbox Salad
Each serving contains 320kcals, 14% protein and 11g carbs
Serves 1
- ½ small head of broccoli, cut into bite-size florets
- Quartered 4 red pepper piquantes in a jar
- 25g Feta, crumbled
- Pumpkin Seeds 10g
- 1 tbsp olive oil
- ½ tbsp cider vinegar
Boil the broccoli for one minute in salted boiling water. Let cool in the water and drain immediately.
Add the peppers and feta, along with the cooked broccoli to a bowl or lunchbox. Drizzle over the oil/vinegar. Season and toss.
You can also increase or double your portion on a non-fasting day.
Lunchbox Salad
Simple Saag with Tandoori halloumi
Each serving contains 516kcals and 24g protein.
Serves 2.
- 2 tbsp olive oil
- 1 medium onion. Peeled and chopped finely
- 2 minced garlic cloves.
- 2.25 cm piece of fresh root ginger peeled, finely chopped
- 260g frozen spinach
- 1 x 400g canned chopped tomatoes
- 1 ½ tbsp tandoori curry powder
- 125g halloumi, cut into 2cm cubes
- 30g Cashews
Using 1 tbsp olive oil, sauté the onion, garlic and ginger in a large frying pan over a gentle heat for 2-3 minutes.
Bring to a boil the tomatoes, spinach and curry powder.
Cook on medium heat for 8 minutes. Keep stirring every so often to break down the pieces of spinach. Add salt, freshly grated black pepper and mix well. Transfer to a bowl. Keep warm.
Then, wipe the pan dry and heat the oven. The halloumi should be fried in olive oil for 3 minutes or until golden brown.
Mix in remaining curry powder, and continue cooking for about 30 seconds. Place the spinach mixture in bowls. Add the cashew nuts, halloumi, and cheese.
Simple Saag with Tandoori halloumi
Beetroot Burgers and Crunchy Salad
Each serving contains 335kcals and 14g protein.
Serves 4.
- ½ red onion, diced
- 2 to 3 cooked beetroots (approx. 125g).
- Cumin ground 1 tablespoon
- 1 tablespoon paprika
- 1 tablespoon sea salt
- 1 can 400g black beans, rinsed
- 70g walnuts
- 1 tbsp olive oil
- 100g halloumi, sliced
- To serve: Handful of cucumber slices, lettuce and cornichons
Place the red onion, beetroot, ground cumin, paprika, sea salt, black beans and walnuts in a food processor and blitz until fairly smooth, but don’t overdo it or the mixture will be too soft.
Over medium heat, place the olive oil into a non-stick skillet. Transfer the beetroot mixture to the pan using a spatula. Form into four patties. Flip the burgers after 5 minutes. Cook the burgers for 5 more minutes to crisp up. Then, heat through and remove.
Fry the halloumi until golden brown on both sides. The burgers should be served on a bed with lettuce, cucumber, and cornichons.
Beetroot Burgers and Crunchy Salad
Green Veg Gratin
Serving size: 292kcals; 13g protein; 5g carbohydrates
Serves 4.
- Grease a pan with 1 tablespoon butter
- 2 large leeks, sliced
- 100g cavolo nero, chopped
- 100ml hot vegetable stock (¼ stock cube in boiling water)
- 250ml creme fraiche
- 2 tsp Dijon mustard
- 50g Parmesan, grated
- 100g chopped hazelnuts
- 30g grated Cheddar
Turn the oven on to 200 degrees/fan 180c/gas 6. Butter a gratin/pie dish. Let the leeks and cavolo-nero soften by steaming or boiling for just a few minutes. Then drain.
In a pie or gratin dish, place the vegetables with the hot stock. Season the vegetables with salt and black pepper.
In a small bowl combine the Parmesan and the mustard. Then stir the mixture into the vegetable to coat it.
Add the Cheddar cheese and nuts to the cake. Bake for about 15 minutes, or until the cheese has melted and is beginning to turn a golden brown color.
Green Veg Gratin
If you are looking for something sweet,
Chocolate Chia Yoghurt Pots
Serving Size: 152kcals. 9g Protein, 8g Carbs.
Serves 2.
- Greek yoghurt, 100g
- 100ml full-fat milk
- 1 Tbsp unsweetened chocolatea powder
- 20g chia seeds
- 1 tablespoon maple syrup
Combine all ingredients in a bowl. Whisk until well combined. Divide the mixture into 2 bowls. Let cool in the refrigerator for 3 to 4 hours or overnight.
Chocolate Chia Yoghurt Pots