Many of the recipes include suggestions for how to adapt a dish for a non fast day or to make it more substantial. Here are some further suggestions for how to increase protein content or make a meal more satiating. 1 tbsp chopped fried bacon (about 7g, 23 cals) 1 tbsp chorizo (10g, 29 cals) 40g mushrooms, fried in 1 tsp olive oil for 4-5 minutes

Some people find it easier to do 2:5. You fast during the week and eat healthily at the weekend without worrying too much about the calories (but sticking to the principles of the Med diet).

For the Rapid Weight Loss stage of the diet, you eat 800 calories a day. I suggest you stay on this stage for a minimum of two weeks, but you can stay on it for anything up to 12 weeks, depending on your circumstances and how much weight you have to lose.

this chapter I am going to bring you up to date with the latest science behind three of the most popular forms of intermittent fasting, which are: Periodic fasting (where, once every few months, you cut your food down for five days in a row). The 5:2 approach (where you restrict your calories for two days a week). Time Restricted Eating (where you

One of the best ways to preserve your muscle and your metabolic rate is to not only stick to 800 calories but go low-carb for the initial stage of the diet.

A friend of mine, Dick, who went on this diet to reverse his type 2 diabetes, lost 7kg in the first two weeks and 14kg in just eight weeks.

You can buy a blood sugar monitor from a chemist or online. It is a useful device even if you don’t have raised blood sugar levels because it will show you how your body responds to different foods. When we tested ourselves, Clare and I both discovered that bread and white rice send our blood sugars soaring.

On 800 calories a day you can expect to lose up to 5kg after two weeks, 9kg after four weeks and 14kg after eight weeks, most of which will be fat. Rapid weight loss is often described as ‘crash dieting’ but I want to show you how, done properly, it can be safely used.

Baked Salmon and Eggs with Chives 300 cals Serves 2 Salmon provides a healthy omega-3 boost for your brain and circulation, and helps reduce inflammation. 150g smoked salmon handful of baby spinach or leftover greens, chopped 4 eggs 1 tbsp chives, chopped (optional) 20g Parmesan, grated