All of the dishes in this book are based on the Mediterranean style of eating now proven to revolutionise your health, and many can be thrown together from freezer or store-cupboard staples. There are numerous vegetarian options, plus simple ways to expand meals for non-fast days or when you are eating with friends or family. Build your healthy lunches for work from these suggestions, to keep you satisfied and well-fuelled: Ask anyone following an intermittent fasting diet, and they’ll tell you it’s a complete game-changer. Aside from the weight-shedding benefits, the intermittent fasting lifestyle can impact your life in many unexpected, positive ways. It can help you gain control over your hunger cues, improve your relationship with food, and lead to a deeper understanding of your body’s needs. It’s not just about the numbers on the scale; it’s about enhancing your overall wellbeing and vitality.

Serve with a variety of vegetables and add mashed potatoes (made with quality butter and full fat milk) for children. For those following a lower carb, Mediterranean-style diet, experiment with white bean mash – you can watch Dr Clare Bailey making it here. Eating well is achievable, even when you’re short on time or looking to reduce your weekly food spend.

Dr Michael Mosley explains the biology behind weight loss

Use leftovers to your advantage– we often make healthy dinners to feed the family, so why not make an extra serving or two that you can enjoy for lunch the next day? Better yet, pop a few extra portions in the freezer to pull out when you’re short on time. The Fast 800 Programme makes this simple change actionable as members can change the number of servings in their meal planner, which will automatically be reflected in their weekly shopping list.

Scatter 25g flaked almonds and 25g raisins on top of the melted chocolate. Leave to set for 2-3 hours. The Fast 800 Diet has been independently validated by healthcare advisors who work in partnership with NHS organisations, but it's important to remember that everybody is different, and different diet plans work for different people. In addition, to see results from dieting it's important to adjust other lifestyle factors too, such as how much exercise you are doing. Add extra flavour: If you’re having a salad, try not to drench it in dressing, or buy store-bought ones laden with sugar, additives and preservatives. Salad dressings are absolutely delicious with just a few ingredients that you’ll probably already have in your cupboards (they’re much cheaper when you make them yourself too)! Keep it simple with a drizzle of extra virgin olive oil and a squeeze of lemon juice or try this simple recipe: whisk together 1 tbsp extra virgin olive oil, 1 tsp apple cider vinegar, ½ tsp Dijon or wholegrain mustard with salt and pepper – enjoy! If you’re making a hot meal, add some herbs and spices to really make it sing.A pint of beer or a large glass of wine contains 180 calories, so really best avoided or kept to a minimum.

Not only this, by cooking fresh, whole foods at home, you’ll be saving on your weekly (or more than weekly) takeaway. A few ingredients to bulk buy One word - brilliant! I lost 28lb in 9-10 weeks and 7 inches off my waist. Also dropped 2 clothes sizes. Love this programme!' - AnneThe Fast 800 online programme members tell us that eating well is simple and satisfying, with nutritionist-developed meal plans, based on a Mediterranean-style diet. Fresh is not the only option When you’re nearing your weight-loss target, eat 800 calories on two days of the week and on the others, follow a Mediterranean diet, exercising portion control. Not all progress is reflected in the numbers on the scale. If you’re not seeing much change in your weight, look for other signs of progress: Clever Guts is very well researched and well written. I'm a dermatologist with a particular interest in eczema and acne, and this emerging area of research is making us all reconsider how important gut health is and what we can do to optimise it.' Dr Clare Tait, Consultant Dermatologist at the Royal Perth Hospital and Fellow, Royal College of Physicians Registered nutritionist Jenna Hope offers a word of caution around calorie counting, saying, "Minor calorie restriction can be an effective way to lose weight in the short term however, it can contribute to a poor relationship with food and isn’t sustainable in the long-term. Long-term calorie restriction can alter metabolic function, which can negatively impact weight management."