Lose up to a stone in four weeks with our new Health Journal… beginning with nutritious breakfasts

For many people, breakfast is the best and most important meal of the day. But it’s not just the food you eat that counts.

The time at which you choose to have your first meal can also have a impact on how easily you lose weight and on your general health, too.

That’s why we are such enthusiastic fans of intermittent fasting, the eating pattern that underpins my original 5:2 diet and the updated Fast 800 programme, and is flexible enough to suit most lifestyles.

The time at which you eat breakfast affects the length of your overnight fast — and the longer you leave it, the better for health and weight loss, according to the latest science.

This is why we ask you to try to eat all your meals within a time ‘window’ each day — what is known as Time Restricted Eating (TRE) — and to record this in your Fast 800 Health Journal.

We showed you how in Saturday’s Weekend magazine, at the start of our exclusive new series in the Mail.

Keeping a journal is designed to help you kick unhealthy eating patterns, lose weight and keep it off, based on the principles of my Fast 800 diet.

Today, we’re continuing our series with more advice on how to swap unhelpful behaviour patterns for healthier ones, as well as a sumptuous selection of delectable breakfast and brunch suggestions to get your day and weight-loss programme off to a flying start.

If you’ve already tried TRE, you may be surprised to discover it’s easier to adopt than you ever thought.

Although we’ve been told for years that eating little and often is the way to stay slim, research now shows it is better to leave a longer gap between meals and overnight, too.

Not only do you end up eating more if you’re grazing, but you are also constantly bombarding your body with food to digest, forcing it to keep on producing insulin and stopping it from carrying out repairs.

The insulin clears extra sugar from your blood by storing it as fat around your middle. This visceral fat is bad for health.

Conversely, after about 10-12 hours without food, your body starts the autophagy process, when it ‘spring cleans’ old cells.

The concept of Time Restricted Eating is based on pioneering research by Dr Satchin Panda, a professor at the Salk Institute for Biological Studies in San Diego in the U.S.

He has shown that extending your overnight fast to ten or even 12 hours will not only encourage your body to burn fat more efficiently, but also helps to start this ‘spring cleaning’ and repair process.

I’d advise you to start by trying to confine your eating to a 12-hour window (8am to 8pm, for instance), leaving 12 hours without meals, before attempting to go for longer — such as a ten-hour eating window, say from 10am to 8pm, which adds up to a 14-hour overnight fast.

Drink enough water outside those windows, as staying hydrated keeps tiredness and light-headedness at bay. 

When breakfast time does come around, you will be keen to tuck into something delicious — try one of the tempting recipes in this pullout, which have been created by my wife Dr Clare Bailey and food writer Justine Pattison.

Some people find it’s easier to opt for two meals a day instead of three, particularly on 800-calorie fast days — enjoying a sustaining brunch or early lunch followed by an early evening meal. 

That is why we have also included mouthwatering dishes that work equally well for brunch-lovers, all based on a low-carb Mediterranean-style diet packed with vegetables, pulses, quality proteins, whole grains and olive oil.

Research has shown that a low-carbohydrate diet of this type has a unique power, not just to help you to shed unwanted pounds, rebalance your appetite and keep weight off, but also to reduce your risk of serious diseases including strokes, heart disease, high blood pressure plus type 2 diabetes.

And the good news about the Mediterranean-style diet is that foods you may have thought of as ‘off-limits’ such as olive oil, butter, cheese and avocado are on the menu — as our recipes here demonstrate.

This means you need not feel as though you are depriving yourself or relying solely on willpower to lose weight.

Our recipes are calorie calculated so you can use them on 800-calorie fast days — but you can always adapt them to make them more sustaining for non-fast days, for instance by serving larger portions or adding whole grains, beans, lentils, nuts, seeds or fruit.

So, if the thought of a fluffy smoked salmon omelette, a blueberry pancake or an asparagus, pea and feta muffin makes your taste buds tingle, read on…

Fluffy smoked salmon omelette with spinach

We love this light and fluffy omelette, which is tasty, super-healthy and easy to make. 

It’s ideal for breakfast or enjoyed as a light meal with salad or served with half a plate of non-starchy vegetables, such as broccoli.

Serves 1

Calories per serving 337

• 2 large eggs
• 1 heaped tsp butter or 1 tsp olive oil
• 50g smoked salmon (about 2 slices), cut into strips
• Large handful young spinach leaves (about 50g)

Break the eggs into a bowl, add freshly ground black pepper and whisk. Melt the butter or heat the oil in a non-stick frying pan over a medium heat.

Add the salmon and spinach and cook together for about 1½ minutes, or until the salmon is pale pink and the spinach softened, stirring regularly.

Tip the eggs into the pan and allow to spread over the salmon and spinach. Cook for a few seconds, then begin to bring the sides of the egg in towards the centre of the pan, allowing the uncooked egg to run back out. 

Work your way around the pan, heaping the softly cooked egg up in the centre. After 1 minute, when the egg is just cooked, serve on a warmed plate.

Non-fast days: Increase portion size.

Asparagus, pea and feta muffins

Serves 6

Calories per serving 154

• 2 tsp olive or rapeseed oil
• 150g slender asparagus spears, trimmed and each cut into 2-3cm pieces
• 100g frozen peasl 4 spring onions, thinly sliced
• 3-4 tbsp fresh mint, finely chopped
• 6 large eggs
• 65g feta, broken into small chunks

Preheat the oven to 200c/fan 180c/gas 6 and generously oil a deep, six-hole muffin tin.

Cut six pieces of non-stick baking paper (roughly 10cm squared) to line the tins, leaving the excess poking over the sides.

Third-fill a large pan with water and bring to the boil. Add the asparagus and cook for 4 minutes. Add the peas

and cook for 1 minute more. Drain the vegetables and tip into a large bowl with the spring onions and mint.

Beat the eggs in a separate bowl with a good pinch of sea salt and lots of ground black pepper.

Divide the vegetables between the six muffin cases and top with the chunks of feta. 

Pour the egg over the vegetables, then bake in the preheated oven for about 20 minutes, or until puffed up and light golden brown.

Non-fast days: Enjoy an extra muffin. Serve warm with freshly cooked greens or cold with a side salad tossed in a dressing with toasted seeds scattered over. Makes a lovely packed lunch.

Cook’s tip: Choose young asparagus that isn’t too thick — if you do end up with thicker stems, cut them in half lengthways before slicing

Smashed avocado on toast

A super-fast breakfast, which is a great way to use up over-ripe avocados.

Serves 12

Calories per serving 289

• 2 thin slices wholegrain sourdough bread (each about 20g)
• 1 ripe small avocado, stoned, peeled and roughly chopped
• 25g walnut halves (about ten), roughly chopped
• 1 plump red chilli, deseeded and diced, or a pinch of crushed dried chilli flakes (optional)
• 2 tsp balsamic vinegar

Toast the bread and divide between two plates (or serve on one plate to share).

Place the avocado and walnuts in a small bowl and mash together with a fork.

Spread on to the hot toast, sprinkle with the chilli, if using, and drizzle with the balsamic vinegar. Season with sea salt and ground black pepper to serve.

Non-fast days: Top the avocado toast with one or two freshly poached eggs, or some crumbled feta. A tablespoon of toasted mixed seeds is also a lovely addition.

Cook’s tip: Any wholegrain loaf can be substituted for sourdough, if you can’t get hold of it 

Spiced breakfast plums

Delicious served warm or cold in the morning. This would also make a refreshing pudding.

Serves 2

Calories per serving 233

• 4 plums (about 275g), halved and stoned
• 2 x 10-12cm strips orange zest
• Freshly squeezed juice of 1 large orange (about 100ml)
• ¼ tsp ground cinnamon
• 100g full-fat live Greek yoghurt
• 15g flaked almonds, toasted

Put the plums in a saucepan. Add the orange zest and juice, 150ml water and the cinnamon. Stir lightly.

Bring the liquid to a simmer, then cover with a lid, reduce the heat to low and cook for 10-15 minutes, or until the plums are soft but still hold their shape.

Divide the plums between two bowls and serve warm or cold with the Greek yoghurt and a sprinkling of toasted almonds.

Non-fast days: Add extra toasted nuts.

Cook’s tip: If you can’t find ready-toasted almonds, toast your own

Minty citrus salad

This zingy, light and attractive breakfast could also be served as a dessert. 

You can prepare the fruit the night before and store in the fridge, so it’s chilled and even more refreshing when you eat it.

Serves 2

Calories per serving 135

• 1 pink grapefruitl 1 orange
• 1 clementine, tangerine or satsuma
• 4-5 fresh mint leaves, thinly sliced
• 100g full-fat live Greek yoghurt

Slice the ends off the grapefruit and orange and place on a chopping board — ideally one with a groove to catch any juice. 

Using a small sharp knife, cut off the peel and pith, working your way around both fruits. 

Turn them on their sides and slice thinly or separate into segments. Discard any pips.

Peel the clementine and thinly slice. Divide the fruit between two plates and pour over any juices. Scatter with the mint and serve with the Greek yoghurt.

Non-fast days: Scatter with 1 tablespoon of toasted seeds.

Blueberry pancakes

A weekend treat — the ingredients can be multiplied to serve all the family. Use rolled porridge oats rather than the jumbo variety for the best results.

Serves 2

Calories per serving 284

• 75g wholemeal self-raising flour
• 15g porridge oats (not jumbo)
• 1 large egg
• 100ml full-fat milk
• 125g blueberries
• 2 tsp rapeseed or coconut oil

Place the flour and oats in a bowl, make a well in the centre and break the egg into it. 

Pour in half the milk and, using a whisk, beat everything together to form a thick batter. Add the remaining milk and beat hard until the batter is smooth.

Tip the blueberries into a separate bowl, keeping some aside for garnishing later, and lightly crush with the back of a spoon before adding to the batter and mixing well.

Brush a large non-stick frying pan with a little of the oil and place over a medium-high heat. Spoon a sixth of the batter in a loose heap on one side of the pan and allow to spread gently. 

Add two more spoonfuls in the same way. Cook for 2 minutes, or until small bubbles appear on the surface and the top is beginning to set, then carefully flip over and cook on the other side for 1½-2 minutes.

Transfer the pancakes to a warmed plate and cook the remaining three pancakes in the same way.

Serve with the reserved blueberries.

If you are making this breakfast for one, keep the remaining pancakes for the next day. Reheat on a covered plate in the microwave on high for about 30 seconds, or until piping hot all the way through.

Non-fast days: Top the pancakes with a sliced banana or a handful of fresh berries.  

Cook’s tip: Use non-dairy milk if you prefer but remember to adjust the calories — 100ml full-fat milk contains 63 calories  

Cowboy baked beans

Homemade baked beans are a favourite of ours. This simple version can be served at breakfast or as an accompaniment to grilled chicken or meat. 

It’s also lovely topped with crumbled cheese for a quick supper.

Serves 2

Calories per serving 309

• 1 tbsp olive oill 1 small onion, peeled and very finely chopped
• 1 garlic clove, peeled and crushed
• 1 tsp smoked paprika, hot or sweet, depending on taste
• 1 x 400g can haricot beans, drained
• 350g passatal 1 tbsp Worcestershire sauce
• 2 thin slices wholegrain bread (each about 20g)

Heat the oil in a non-stick saucepan, add the onion and gently fry for 3-4 minutes, or until soft. Add the garlic and paprika and cook for a few seconds more, stirring.

Tip the beans into the pan and add the passata and Worcestershire sauce. Season with sea salt and ground black pepper. 

Bring to a gentle simmer and cook for 5 minutes, or until the sauce is thickened, stirring regularly, especially towards the end of the cooking time. 

Just before the beans are ready, toast the bread and place on two plates. Spoon the beans over and serve.

Non-fast days: Serve with an extra slice of wholegrain toast and a generous drizzle of olive oil. 

Don’t mistake thirst for hunger and no more food after 8pm

A change in eating habits can take time to adapt to — and the first weeks of the Fast 800 diet are no exception, as your body starts to respond to the regimen.

It can be helpful to know what to look out for in these crucial early weeks — just the knowledge that your experience is normal and that you’ll soon be noticing big improvements to your waistline, mood and energy levels can help you to make the most of each stage.

Here are key changes to look out for and tips to see you through the first four weeks.

Weeks 1 & 2: What to expect

This is when you’ll usually see the fastest weight loss, along with fluid loss, particularly if you’ve chosen to start with the Fast 800.

Whether you’re on this plan or the new 5:2, the first two weeks are the most challenging time for most people, as your body is adapting to fat-burning and your metabolism is being re-balanced.

But you’ll be motivated by seeing a satisfyingly rapid change on your bathroom scales.

You may feel light-headed and hungry at times, but your appetite should be more under control by the end of the first fortnight.

If you had raised blood sugar or blood-pressure levels, you may also see a better reading at the end of two weeks.

Many people find it very hard to stop snacking, particularly at the beginning. But be firm with yourself.

This should soon ease as you begin to feel satisfied by eating a more sustaining low-carb Mediterranean-style diet.

Tips

• Have a glass of tap or fizzy water if you feel hungry, as many people mistake thirst for hunger. In any case, keeping hydrated (you need to drink an extra 1-1.5 litres of water a day on fast days) can help to take the edge off any hunger pangs.
• Check your ‘kitchen hygiene’ to make life easier for yourself — put any tempting foods away or, better still, remove them altogether!
• You might find it helpful to use meal replacement shakes at this stage, particularly if you’re on the go or at work — choose good- quality, low-carb versions with adequate amounts of protein.
• Discuss with your GP if you have any medical conditions, including diabetes, before embarking on the regime.

Weeks 3 and 4: What to expect

By now you should have cut right back on sweet and starchy processed carbs, including bread, potatoes, white rice, processed cereals and white pasta — and hopefully your taste buds will have adjusted so that you are no longer missing them as much.

You should find hunger pangs and cravings for sweet foods are easing off.

You should also be feeling more energetic and thinking more clearly as well as being significantly lighter on the scales.

Tips

• Try adding Time Restricted Eating (TRE) if you haven’t done so already to enhance your overnight fast. Start off by eating all of your meals in a 12-hour window (such as 8am to 8pm)
• Plan well ahead to avoid temptation. Use your special journal, the weekly food planner, and do try the simple, low-carb recipes in our series. For more options go to thefast800.com.
• Congratulate yourself on what you’ve achieved so far. How close are you to achieving your goals? Are you happy to carry on or is it time to switch to a maintenance regimen?  

Recipes by Dr Claire Bailey

Fast 800 Recipe Book: Low-carb, Mediterranean-style Recipes For Intermittent Fasting And Long-term Health by Dr Clare Bailey and Justine Pattison, published by Short Books, £16.99.

The Fast 800 Health Journal by Dr Clare Bailey, published by Short Books, £9.99.

Photography: Smith & Gilmour.

Food styling: Phil Mundy.