Michael Mosley: The one food group you should be eating for ‘rapid weight loss’

This Morning: Michael Mosley discusses 800 calorie diet

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Dr Michael Mosley is the man behind the Fast 800, the 5:2, the Way of Life and now the Fast 800 Keto diets. The weight loss expert is always interested in the latest scientific research when it comes to dieting and he spoke about the benefits of a high-protein diet and how it can help shed excess pounds. 

Dr Michael reiterated Professors David Raubenheimer and Steve Simpson, from the University of Sydney, comments on having more than one appetite for food. 

He said: “We have five: one each for protein, fat, carbohydrates, calcium and salt.

“Eat too little protein, they say, and you’ll be tormented by cravings and likely to over-indulge in all the wrong foods. 

“Whereas on a higher-protein diet, your appetite can be satisfied on far fewer calories.” 

This is called the ‘Protein Leverage Hypothesis’ and Dr Michael explained how it is when “we go on eating with no restraint until we have satisfied our protein hunger”. 

This is usually when we “are surrounded by foods that are rich in fats and carbs but low in protein,” he added. 

The diet expert said a “lack of good-quality protein in our diet” is why Britain, as a society is “getting fatter”. 

Dr Michael continued: “Britain has some of the highest rates of obesity in the world and that is largely because, over recent years, we have increasingly been filling up on ultra-processed foods, convenience foods which come in bright packaging and which are woefully lacking in protein.” 

So how does a high-protein diet help with weight loss? 

Dr Michael spoke about his own experience: “When I eat eggs or fish for breakfast, I stay full until lunchtime. 

“If I eat the same number of calories in the form of cereal or toast, I will be craving a snack by mid-morning.” 

Current health guidelines say that women should be aiming to eat about 45g of protein a day, and 55g for men.

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“The classic Mediterranean diet, on which my Fast 800 Keto plan is based, contains about 20 per cent protein,” Dr Michael revealed. 

“The first rapid weight loss stage of the Fast 800 Keto plan is calibrated so that about 20 to 25 per cent of your diet is high-quality protein.

“When you move to Stage Two, you’ll be eating more calories on non-fasting days and you can boost your protein intake.

“By the time you are happily at your target weight and on the maintenance Stage Three of the diet plan, you can – and should – ensure that your protein intake is around 70 to 80g per day for women and 90 to 100g for men.

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Eat too little protein and you’ll be tormented by cravings

Michael Mosley

“This is higher than official recommendations, but I believe in the power of this emerging science,” he commented. 

Dr Michael’s wesbite, thefast800.com has lots of delcious and healthy recipes to try. 

One of which is protein banana muffins. 

The recipe serves eight, and there are 292 calories per serving. 

It takes 15 minutes to prepare and 20 minutes to cook. 


One and a half bananas (about 1 cup when mashed)

Three eggs

One tsp vanilla extract

200g almond meal 

One tsp bicarbonate soda

Half a tsp baking powder (see Notes)

Half a tsp cinnamon

60g The Fast 800 Vanilla Protein (about half a cup)

80g almond butter


1. Preheat the oven to fan forced 160°C/180°C/350°F/Gas mark four. Line a muffin tin or grease eight wells.

2. In a mixing bowl, mash the bananas then add the eggs and vanilla and whisk until combined.

3. Stir through the almond flour, bicarbonate soda, baking powder, cinnamon and protein powder until just combined – do not over mix.

4. Fold through almond butter so it’s marbled through the mix.

5. Divide the better into eight muffins and bake for 15-20 minutes or until a skewer comes out clean.

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