Michael Mosley’s easy diet plan to ‘lose two stone in 3 months’ and keep it off for good’

Michael Mosley explains timed restricted eating

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Weight loss guru Dr Michael Mosley took his health into his own hands several years ago when he was diagnosed with type 2 diabetes. As a result of “experimenting” with his diet, he reversed his diagnosis and within a few months he had lost nearly a stone and a half. He did it by changing what he ate and when he ate, and has since gone onto help thousands with a variety of diets he has researched and created; The Very Fast 800, Fast 800 and Way of Life. 

Speaking about the time since, Michael said: “I’ve witnessed a revolution in weight-loss research that has transformed the lives of millions.

“However, amid the overwhelmingly positive feedback was one common complaint. ‘But I’m only cooking for one’ many protested.” 

Therefore, Michael has created a collection of “mouth-watering, calorie-controlled recipes that are designed to be eaten solo”. 

“The plan is simple: stick to 800 calories on two Fast Days, while eating a normal, balanced Mediterranean-style diet the rest of the time,” he explained. 

“For those looking to lose more weight, quickly, try sticking to 800 calories a day, every day, for six weeks.

“Studies have shown that you could shed up to two stone in just three months.” 

But will the weight come back after the initial six weeks? 

Michael said: “Most people who go on mainstream diets don’t manage to keep the weight off. 

“But studies have shown that people on the 5:2 are able to lose weight, long-term.

“One recent Australian study showed that those eating the 5:2 way lost more than a stone, on average, and had kept it off a year later.

“Even the NHS website recognises its lasting benefits, stating that two days of dietary restriction can be more sustainable than traditional diets, leading to reductions in ‘body fat, insulin resistance and other chronic diseases.’” 

What is 5:2 or intermittent fasting? 

Five days a week or normal eating, with little thought to calorie control. 

Then, on the other two days, you reduce your calorie intake to 500 calories for women and 600 calories for men. 

Michael has shared a few recipes to try on fasting days. 

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Roasted apple and oat granola with yogurt (305 calories per serving, makes eight). 

 apples, cored and cut into 1cm pieces

Two tbsp vegetable oil

Two tbsp maple syrup

Two tbsp smooth peanut butter

200g oats

50g seeds (pumpkin, sunflower, or a mixture)

50g mixed nuts, roughly chopped

25g desiccated coconut

One tsp ground cinnamon

One egg white

One tbsp full-fat natural yogurt per serving


Preheat oven to 180C/160C fan/gas mark four. Spread the apple out on a large lined baking tray and cook in the oven for 15 minutes until caramelised. Meanwhile, heat the oil, maple syrup and peanut butter together in a small pan.

Tip the roasted apple into a bowl with the oats, seeds, nuts, coconut, cinnamon and a pinch of salt, then pour over the oil mixture and mix well with a spoon.

Whisk the egg white in a separate bowl until it is frothy, then stir it into the mixture.

Spread it out on the lined baking tray and cook in the oven for 35-40 minutes, stirring two or three times, until it is golden.

Serve with a spoonful of yogurt. (A serving without yogurt is 272 calories.)

Spicy beans and spinach on toast (386 calories per serving) 

One tbsp olive oil

One clove of garlic, sliced

Two tbsp tomato puree

Half a tsp paprika

One tsp red wine vinegar

Half a 400g can of cannellini beans, drained and rinsed

50g fresh spinach, or 50g frozen spinach, defrosted

10g feta cheese 

One slice of wholegrain seeded bread, toasted


Heat the olive oil in a small saucepan and cook the garlic for one minute.

Add the tomato puree and paprika and cook for two minutes. Next add the vinegar, cannellini beans and 100ml of water and cook for 15 minutes until the sauce has thickened and reduced.

Add the spinach, cook for a few minutes, then season and serve on the toast with the feta crumbled over. 

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