The Foundation of a Mediterranean-Style Diet
Dr. Michael Mosley was a vocal advocate for the Mediterranean diet, citing its long-term health benefits, including improved longevity and reduced risk of chronic diseases such as type 2 diabetes and cardiovascular issues. His approach focused on whole, unprocessed foods that are high in fiber, quality protein, and healthy fats. He recommended filling at least one-third of the plate with non-starchy vegetables like spinach, broccoli, and asparagus. Protein, aiming for at least 20 grams per meal, was a critical component for satiety and muscle maintenance.
The Fast 800 and 5:2 Principles
Mosley's diet is not a single, fixed plan but a flexible framework based on intermittent fasting. His most famous approaches include the 5:2 and The Fast 800.
- The New 5:2: This is a long-term, sustainable approach involving two 'fasting' days per week, where calorie intake is limited to 800 calories. On the other five days, calorie counting is not necessary, but the focus remains on sensible portions of moderately low-carb, Mediterranean-style meals.
- The Fast 800 (Very Fast 800): This is a more intensive, short-term phase (up to 12 weeks) for rapid weight loss, involving a continuous 800-calorie intake per day. It is a low-carb, Mediterranean-style plan designed to help kick-start weight loss and improve metabolic health.
- The Fast 800 Keto: An even lower-carb, higher-protein version of The Fast 800, intended to push the body into ketosis for accelerated weight loss.
- The Way of Life: A maintenance phase where the focus is on daily, healthy, moderately low-carb, Mediterranean-style meals without strict calorie counting.
A Sample Day of Eating for Dr. Michael Mosley
While his exact daily routine might vary depending on the dietary phase, here is a general representation of what a day following his principles might look like:
- Morning (delayed coffee): Instead of an early caffeine hit, Mosley often delayed his first instant coffee until around 8:30 am, with a later cafetiere coffee with his wife.
- Breakfast (varied): A go-to breakfast was a mushroom omelette, praising eggs for their high protein content. Other options included porridge with nuts and berries or a simple yogurt with fruit. When practicing time-restricted eating, he might skip breakfast entirely or have it later.
- Lunch (protein and fibre-rich): A midday meal often consisted of lentils cooked with curry powder and turmeric, topped with cheese. He advocated for low-carb lunches rich in protein and healthy fats to sustain energy and avoid afternoon crashes. Healthy options include tuna salad with avocado, leftover spiced salmon, or grilled chicken with a quinoa salad.
- Snacks (if needed): For an afternoon energy boost, Mosley would choose nuts like Brazil nuts or walnuts instead of processed snacks or sugar-laden cereals. He emphasized the importance of high-protein, high-fiber, and healthy fat sources to curb cravings.
- Dinner (whole foods): The evening meal was centered on fish, vegetables, and whole grains. He was an enthusiastic user of an air fryer for preparing foods like fish with miso paste. Reheating rice to increase its resistant starch content for better gut health was another one of his tricks. Other healthy dinners include roasted chicken breast with root vegetables or a butternut squash curry.
Fasting vs. Non-Fasting Days
To better understand the nuance of Mosley's approach, it's helpful to compare a day following Fast 800 principles with a more typical non-fasting day on the 5:2 plan.
| Meal | Fast 800 Day (800 calories) | Non-Fasting Day (Mediterranean) |
|---|---|---|
| Breakfast | Keto Mug Bread (212 calories) | Mushroom omelette with spinach and coffee |
| Lunch | Lentil soup with cheese (low-carb portion) | Chicken and quinoa salad with extra nuts and seeds |
| Dinner | Air-fried miso salmon with steamed broccoli | One-pan Greek lamb with tomatoes, olives, and broccoli |
| Snacks | A handful of Brazil nuts | Mixed berries and Greek yogurt |
| Drinks | Water, herbal teas, black coffee | Water, tea, coffee, occasional red wine |
Supporting the Diet with 'Just One Thing'
Beyond just food, Mosley's philosophy encouraged small, impactful lifestyle changes, famously detailed in his 'Just One Thing' series. Incorporating 'exercise snacks' throughout the day, like taking the stairs or doing quick squats and planks, complements the diet by boosting metabolism and fitness. His tips also included prioritizing sleep and staying hydrated by drinking a large glass of water with every meal.
Recommended Foods Based on Mosley's Principles:
- Lean Protein: Chicken, turkey, fish (especially oily fish like salmon and mackerel), tofu, eggs, and legumes.
- Non-Starchy Vegetables: Broccoli, spinach, cauliflower, asparagus, and leafy greens.
- Healthy Fats: Olive oil, avocado, nuts (walnuts, almonds), seeds (chia, flax).
- Dairy: Greek yogurt, feta cheese.
- Complex Carbohydrates (on non-fasting days): Whole grains, brown rice, quinoa, and legumes.
Conclusion
In essence, what Dr. Michael Mosley ate in a day depended on his chosen dietary phase, but the core principles remained consistent: a Mediterranean-style diet rich in whole foods, protein, and healthy fats, often combined with a form of intermittent fasting. His approach was not a rigid, one-size-fits-all plan but a flexible lifestyle, with phases for rapid weight loss followed by a sustainable 'Way of Life' for maintenance. By promoting mindful, nutritious eating and simple lifestyle changes, Mosley helped many improve their metabolic health and adopt healthier, long-term habits.
For more information on Dr. Mosley's dietary plans, you can visit The Fast 800 official website.
