In an exclusive extract from Dr Clare Bailey’s new book – how to… Lose weight FAST

When it comes to losing weight there’s plenty of good science to show the advantages of doing it fast. Not only does rapid weight loss trigger dramatic health improvements, but the tumbling numbers on your bathroom scales provide excellent motivation to drive you towards your goal.

Over the last ten years I’ve been honing and perfecting an impressively effective diet plan with my wife Dr Clare Bailey right by my side, creating deliciously simple and extremely healthy recipes to keep you on track. You might be familiar with the concept of 5:2, and with Fast 800, but the newest and most scientifically robust incarnation is the Fast 800 Keto which combines the best elements of both with a powerful ‘turbo button’ which flicks your body into fat-burning mode and silences hunger pangs. 

The secret lies in that very simple word: keto. We discovered that by restricting calorie intake to 800- 900 per day you gain the widely known health benefits of ‘fasting’. But if you ensure your calorie allowance includes plenty of protein (meat, fish, eggs and cheese), healthy fats (olive oil, nuts) and not many carbohydrates, you can also create the ideal conditions for your body to go into a state of ‘ketosis’. 

This is when it releases compounds from your fat stores and converts them into chemicals called ketones which can be used as fuel. Amazingly, ketosis doesn’t just mean you’re burning fat , it also promotes the release of hunger suppressing hormones. 

It’s a double win! Many classic ketogenic diets have been horribly austere and unhealthy, but you can see from Clare’s recipes here that you really can enjoy nourishing meals – even the occasional dessert – while still activating that keto turbo button and shifting the pounds fast.

To get you started, you’ll find a tempting selection of recipes based on the super-healthy principles of the Mediterranean diet. You can be confident you’re getting all the nutrients your body needs – plus some wholegrains, beans, lentils, and fruit – without putting your diet at risk. 

This new programme not only puts you into ketosis faster than a normal keto diet, but is also, I believe, healthier and more sustainable. On the rapid weight-loss phase of the plan (stage one) you can expect to the plan for 2-12 weeks, depending on how much you want to lose. 

But you also have the option of moving to stage two which means picking anything from two to five consecutive days a week to ‘fast’ like you do in stage one, but easing into a lowish-carb Mediterranean-style diet on the other days (without having to count calories). We have found this works really well if you ‘fast’ Monday to Friday, then enjoy a more relaxed approach over the weekend, snapping back into ketosis each Monday morning. 

And when you do reach your target weight, you can stay slim long-term by sticking to the lowishcarb Mediterranean style of eating and throwing in the occasional ‘fast’ day to keep things on track – which is precisely what I do! With this flexible plan, we really have made dieting easy. 

If you want to improve your health and shift a substantial amount of weight, fast – and keep that weight off longterm – this is our most effective programme yet.

CHECK WITH YOUR GP FIRST 

• Medical note: rapid weight loss does not suit everyone. If you have a significant underlying medical condition, are on insulin, have Type 2 diabetes and are on medication, are on blood pressure medication, have moderate or severe retinopathy, have epilepsy or gallstones, or are pregnant or breastfeeding, please talk to your doctor before going on this diet. It is not suitable for teenagers, or people with a history of an eating disorder, who have a psychiatric illness, are unwell, underweight or doing endurance exercise. 

BREAKFAST

VEG AND EGG BREAKFAST BAKE: UNDER 300 CALORIES 

This remarkably versatile dish works well for breakfast, lunch or supper. It can be served hot or cold, can be eaten at home or on the go and will keep for a couple of days in the fridge. Serve with a light salad, if you like. 

SERVES 2 ● PREP 10 MINS ● COOK 15 MINS ● PER SERVING 276CALS ● PROTEIN 21.8G ● CARBS 6.2G 

• 2 small red or yellow peppers, deseeded and finely chopped 
• 2 spring onions, finely chopped 
• 80g fresh spinach, roughly chopped 
• 4 medium free-range eggs 
• 1tsp harissa (optional) 
• 60g ricotta 
• Salt and freshly ground black pepper 
• 40g feta cheese 

Preheat the oven to 200°C/fan 180°C/gas 6 and line a 20cm square baking dish with baking parchment. 

Place the peppers, spring onions and spinach in a heatproof bowl, add 1tbsp water, cover and microwave for 3 minutes. Tip into a sieve to drain off any liquid. 

Whisk the eggs, harissa (if using) and ricotta in a bowl until combined. Season generously with salt and freshly ground black pepper. 

Add the steamed veg to the egg mixture, stir well to combine and transfer to the prepared dish. Crumble the feta cheese over the top and bake in the oven for 15 minutes, or until set. 

NON-FAST DAY 

Add a few unpeeled, cooked baby potatoes to the egg mixture before baking, or serve with 2-3tbsp wholegrain rice, quinoa or bulgur wheat alongside for lunch. 

BAKED EGGS IN PEPPERS: UNDER 300 CALORIES 

Red peppers are the perfect, juicy container for cooking eggs – here, they are enticingly flavoured with chorizo and melted mozzarella. For a more filling meal, serve on top of a large handful of bitter leaves, such as rocket, watercress or spinach. 

SERVES 2 ● PREP 5 MINS ● COOK 20 MINS ● PER SERVING 242cals ● PROTEIN 16.2g ● CARBS 3.2g 

• 1 medium red pepper, halved and deseeded 
• 2 medium free-range eggs 
• 75g grated mozzarella 
• 15g chorizo, sliced into 4 
• A pinch of dried oregano or thyme (optional) 
• ½tbsp olive oil, plus extra for greasing 

Preheat the oven to 200°C/fan 180°C/gas 6 and lightly oil a baking tray. Place the pepper halves cut-side-up on the prepared tray and roast in the oven for 5 minutes. 

Carefully remove the pepper halves from the oven and crack an egg into each one. Top with the grated mozzarella, sliced chorizo, herbs (if using) and a drizzle of olive oil. Return to the oven for about 15 minutes, or until the cheese is bubbling and turning golden. 

NON-FAST DAY 

Enjoy a double portion or serve with a slice of sourdough or wholemeal bread, or add 2-3tbsp of quinoa. 

LUNCH 

MICHAEL’S MEDITERRANEAN STIR-FRY: UNDER 500 CALORIES 

An (almost) one-pan meal, featuring Michael’s favourite secret ingredient chorizo, with its warm, smoky flavour that can transform just about anything. 

SERVES 2 ● PREP 10 MINS ● COOK 5 MINS ● PER SERVING 449cals ● PROTEIN 20.8G ● CARBS 21.7G 

• 1 small head of broccoli, cut into small florets and stalks diced 
• ½ a medium onion, peeled and diced 
• 30g chorizo, diced 
• 2tbsp olive oil 
• 4tbsp cold, cooked quinoa or bulgur wheat 
• 2 garlic cloves, peeled and finely chopped 
• 8 cherry tomatoes, halved 
• 100g feta cheese, diced or crumbled 
• Salt and freshly ground black pepper 
• A pinch of chilli flakes (optional) 

Place the broccoli in a large pan of boiling water and cook for 2 minutes. Drain well, reserving some of the cooking water. 

Place the onion, chorizo and oil in a frying pan over a medium heat and fry for 3-4 minutes, until the onion is softened. 

Add the quinoa or bulgur wheat, drained broccoli, garlic and tomatoes and heat through. Add 1tbsp of the broccoli cooking water, to loosen. 

Scatter the feta cheese over the top and season with plenty of freshly ground black pepper and a pinch of chilli flakes, if using. 

NON-FAST DAY 

Enjoy a bigger portion and drizzle with some extra olive oil. 

WARM ORANGE AND WALNUT SALAD WITH HALLOUMI: UNDER 500 CALORIES 

Fruit – particularly lower sugar varieties such as hard pears, apples, oranges and berries – is an important part of our diet, but is best eaten with or straight after a meal, as this dramatically reduces the sugar spike. Here the orange not only creates a superb sweet and tangy flavour in contrast to the bitter salad leaves, but also delivers much-needed nutrients and fibre. 

SERVES 2 ● PREP 15 MINS ● COOK 5 MINS ● PER SERVING 449CALS ● PROTEIN 19.4G ● CARBS 7.6G 

• 30g walnuts or pecans 
• 115g halloumi, diced 
• 1tbsp olive oil 
• 40g rocket 
• 2 heads of red chicory, leaves removed and each sliced into 3 
• 1 medium orange, skin and pith removed, thinly sliced 

For the Dijon dressing 

• 1tbsp extra-virgin olive oil 
• 1tbsp cider vinegar 
• 1tsp wholegrain or smooth Dijon mustard 
• Salt and freshly ground black pepper 

Start by making the dressing. Whisk all the ingredients together until emulsified. Season with salt and freshly ground black pepper. 

Toast the walnuts or pecans in a dry frying pan over a medium heat for 1-2 minutes. Set aside. 

Use the same pan to fry the halloumi in the oil over a medium heat for 2-3 minutes, until just starting to turn golden brown. 

Toss the rocket and chicory in the dressing and divide between two plates. Top with the halloumi, orange slices and toasted nuts to serve. 

NON-FAST DAY 

Serve a double portion with 2-3 tablespoons cooked wholegrainsy. 

HALLOUMI SKEWERS WITH COLESLAW: UNDER 400 CALORIES 

Halloumi, unlike most other cheeses, remains firm when fried or griddled and browns beautifully, making it ideal to add flavour and protein to kebabs. 

SERVES 4 ● PREP 15-20 MINS ● COOK 7-10 MINS ● PER SERVING 322CALS ● PROTEIN 16.8G ● CARBS 9.8G 

• 1 x 225g pack of halloumi, cut into 12 
• 1 small courgette, cut into 12 
• 1 small red pepper, deseeded and cut into 12 
• ½ a red onion, peeled and cut into 12 
• 1½tbsp olive oil 
• Salt and freshly ground black pepper 
• 1 batch of Simple Coleslaw 

Soak 4 wooden skewers in cold water for 10 minutes. Divide the ingredients between the skewers and drizzle with the olive oil. 

Season with a small pinch of salt and freshly ground black pepper. 

Place a griddle pan over a high heat and, when hot, add the skewers and cook on each side until the veggies are slightly charred and the halloumi is soft. Serve with the coleslaw alongside. 

NON-FAST DAY 

Double the portion size and serve with 2-3tbsp cooked wholegrains, such as quinoa, bulgur wheat or brown rice. 

SRIRACHA PRAWN COCKTAIL PROTEIN WRAP: UNDER 300 CALORIES 

These high-protein wraps are a great vehicle for all sorts of delicious fillings, and seamlessly replace carb-heavy sandwiches. 

SERVES 2 ● PREP 5-7 MINS ● cook 5 MINS ● PER SERVING 253CALS ● PROTEIN 18.9G ● CARBS 6.6G

For the protein wraps 

• 2 medium free-range eggs 
• 1tbsp wholegrain flour 
• 10g Parmesan, finely grated 
• 50g frozen spinach, defrosted and excess liquid squeezed out 
• Sea salt and freshly ground black pepper 
• 1tsp olive oil 
• 150g cooked and peeled prawns 
• ½ a small avocado, peeled, stoned and roughly chopped (approx 50g prepared weight) 
• A squeeze of lime 
• 50g cucumber, diced 

For the Sriracha Yoghurt Dressing 

• 2tbsp full-fat Greek yoghurt 
• 1tbsp full-fat mayonnaise
• 1½tbsp sriracha (hot sauce, from supermarkets) 

To make the wraps, blitz the eggs, flour, Parmesan and spinach with a stick blender until smooth. Season. 

Swirl ½tsp of the oil in a non-stick frying pan and place over a medium heat. Pour in half the batter and tilt the pan to spread out. 

Fry for 45-60 seconds, then flip over. Fry for a further 30 seconds, then transfer to a plate. Repeat with the rest of the batter. 

Mix all the ingredients for the Sriracha Yoghurt Dressing together in a small bowl. 

Mix the prawns with the dressing and season. Toss the avocado with a squeeze of lime juice. 

Divide the prawns and avocado between 2 wraps, scatter with cucumber and serve. 

DINNER

CHINESE PORK BALLS IN MUSHROOM MISO BROTH: UNDER 400 CALORIES 

Meatballs always make hugely satisfying comfort food, and in this keto-friendly recipe they are bursting with savoury flavours and a hint of heat. 

SERVES 2 ● PREP 10-15 MINS ● COOK 15 MINS ● PER SERVING 308CALS ● PROTEIN 28.6G ● CARBS 7.5G 

• 250g pork mince 
• 15g fresh root ginger, peeled and coarsely grated 
• 1tsp chilli flakes 
• 5g fresh coriander, finely chopped 
• 2tsp sesame oil 

For the broth 

• 100g chestnut mushrooms, finely chopped 
• 1tsp olive oil 
• 2tbsp white miso 
• 2tbsp soy sauce 
• 1 pak choi, leaves roughly chopped 
• 1 spring onion, finely chopped 

Preheat the oven to 200°C/fan 180°C/gas 6 and line a baking tray with baking parchment. 

Combine the pork, ginger, chilli, coriander and sesame oil in a bowl and mix well with your hands. Squeeze tightly to help bind the meat together. 

Shape into 16 balls, each the size of a large cherry, and place on the prepared baking tray. Cook in the oven for 12 minutes. 

Meanwhile, make the broth. Place the mushrooms and oil in a saucepan over a medium heat and fry for 1 minute, stirring often. 

Stir in the miso and soy, then add 600ml water. Bring to the boil. Reduce the heat and simmer very gently. 

A few minutes before the pork balls are ready, add the pak choi to the broth. Simmer for 1 minute. Sprinkle in the spring onion, add the pork balls and serve at once. 

NON-FAST DAY 

Add soba or other wholegrain noodles to the broth. 

SALMON, GINGER AND CORIANDER FISH CAKES WITH SOY AND LIME: UNDER 300 CALORIES 

Fresh and clean in flavour – without a starchy coating – these fish cakes need little more than some lettuce leaves on the side (peppery rocket works well) to make a great lunch. A generous plate of steamed greens will make them into a delicious dinner. 

SERVES 2 ● PREP 15 MINS ● COOK 4 MINS ● PER SERVING 259CALS ● PROTEIN 17.2G ● CARBS 3.4G 

• 150g salmon fillet, skin removed 
• 10g fresh root ginger, peeled and finely grated 
• 5g fresh coriander, finely chopped 
• 1 level tbsp ground almonds 
• Salt and freshly ground black pepper 
• 1tbsp olive oil 
• 2tbsp soy sauce 
• Juice of ½ a lime (approx 1tbsp) 

Place the salmon on a clean work surface and, using a very sharp knife, chop finely. The salmon should be slightly paste-like, but still have small chunks. 

Transfer the salmon to a bowl and add the ginger, coriander and ground almonds. Season generously with salt and freshly ground black pepper and mix until thoroughly combined. 

Shape into 4 small patties, squeezing each one between the palm of your hands to make sure it is tightly packed together. 

Heat the olive oil in a non-stick frying pan over a medium heat and fry the fish cakes for 2 minutes on each side. Transfer to a sheet of kitchen roll to mop up the excess oil. 

Meanwhile, mix the soy sauce and lime juice together in a dipping bowl and serve alongside the fish cakes. 

NON-FAST DAY 

Increase the portion size and/or serve with wholegrain noodles or 2-3tbsp cooked wholegrain rice. 

BEETROOT TZATZIKI WITH ROASTED AUBERGINE AND BAKED SALMON: UNDER 500 CALORIES 

This vibrant dish, bursting with colour, texture and flavour, deserves to be celebrated on a platter! 

SERVES 2 ● PREP 15 MINS ● COOK 30 MINS ● PER SERVING 494CALS ● PROTEIN 30.9G ● CARBS 18.5G

• 1 aubergine, cut into 2cm pieces 
• 2tbsp olive oil 
• ½tsp cumin seeds 
• Salt and freshly ground black pepper 
• ½ a small cauliflower, broken into 2cm florets 
• 150g cooked beetroot, drained and chopped 
• 1 garlic clove, peeled and finely chopped 
• 3tbsp full-fat Greek yoghurt 
• 1tbsp cider vinegar 
• 10g fresh mint, leaves picked and roughly chopped 
• 50g rocket 
• 2 pre-cooked salmon or smoked mackerel fillets, skin removed, roughly flaked (approx 170g total weight) 
• ½tsp ras el hanout spice mix (optional) 
• 1tbsp mixed seeds 
• ¼ of a lemon, for squeezing 

Preheat the oven to 200°C/fan 180°C/gas 6. Spread the aubergine on one side of a large baking tray and drizzle with 1tbsp of the oil. 

Add the cumin seeds, season with salt and freshly ground black pepper and toss together. Bake for 10 minutes. 

Meanwhile, toss the cauliflower with the remaining oil and some salt and pepper. Remove the tray from the oven and spread the cauliflower out beside the aubergine. 

Return to the oven and bake for another 20 minutes, until the vegetables are soft and nicely browned. 

Remove the tray from the oven, cover the aubergine to keep warm, and transfer the cauliflower to a large bowl or jug, along with the beetroot, garlic, yoghurt and cider vinegar. Blitz with a stick blender until smooth. Stir in the mint, reserving a few leaves to garnish, and season to taste. 

Spread the beetroot tzatziki on a platter, top with the rocket, roasted aubergine and salmon or mackerel fillets. Sprinkle with the ras el hanout, if using, the mixed seeds, the reserved mint and a squeeze of lemon juice to serve. 

NON-FAST DAY 

Enjoy a larger portion and serve with a wholemeal pitta bread. 

DESSERT 

MOCHA MOUSSE POTS WITH STRAWBERRIES: UNDER 200 CALORIES 

With only three main ingredients, these pots can be whipped up in a matter of minutes. Topped with some strawberries, they make the perfect dessert. 

SERVES 4 ● PREP 12-15 MINS ● PER SERVING 123CALS ● PROTEIN 6G ● CARBS 11.2G 

• 60g dark chocolate (70% cocoa solids or more) 
• 1tbsp instant coffee (made with ½tsp instant coffee granules) 
• 120g full-fat Greek yoghurt 
• 2 medium free-range egg whites 
• 60g strawberries, chopped 

Melt the chocolate in a heatproof bowl set over a pan of simmering water, or in the microwave. Allow to cool a little, then stir in the coffee. 

Add the yoghurt and beat until thoroughly combined. 

In a separate bowl, whisk the egg whites until very stiff. Fold a spoon of the egg white into the chocolate mixture to loosen, then gently fold in the rest, until combined. 

Divide between 4 small glasses and refrigerate for a few hours or overnight. Top with the strawberries. 

VANILLA PANNA COTTA WITH BERRIES: UNDER 100 CALORIES 

A mixture of Greek yoghurt and full-fat milk is used to make these panna cottas ultra silky and light. 

SERVES 2 ● PREP 10-15 MINS ● PER SERVING 95CALS ● PROTEIN 7.4G ● CARBS 6.6G 

• 1 sheet of leaf gelatine 
• 50ml full-fat milk 
• 130g full-fat Greek yoghurt 
• 1tbsp vanilla extract or paste 
• ½tsp honey 
• 60g mixed berries, to serve 

Place the leaf gelatine in a bowl of water to soften. Heat the milk in a small saucepan until just below boiling point. Remove the pan from the heat. 

Transfer the softened gelatine to the hot milk and stir until completely dissolved. 

Mix the Greek yoghurt, vanilla extract or paste and honey together in a medium bowl until smooth. Stir the milk and gelatine mixture into the yoghurt mixture. 

Divide between two small glasses and refrigerate for at least 3 hours, until set. 

To serve, half fill a bowl with hot water. Dip the bases of the glasses into the water and leave for a few seconds. 

Invert the panna cottas onto plates and gently tap the bottoms of the glasses to release. Divide the berries between the panna cottas and serve.