Scott Brown, 55, has shed five stone and eliminated alcohol from his diet after successfully following the Fast 800 Keto program. At his heaviest, weighing 17st 8lb, Brown experienced severe back and nerve pain, which he believes were exacerbated by his excess weight. His Body Mass Index (BMI) was 33.7, placing him in the obese category.
Initially, Brown's diet consisted of home-cooked meals with fresh produce, and he maintained an active lifestyle with running and cycling. However, he realized his meals were high in carbohydrates and that his social habits involved significant alcohol consumption. "My wife and I are very sociable, and we love spending time with family and friends, often around a table, enjoying good food and wine," he stated. "Often, I would enjoy a glass of wine while cooking and would sometimes have a few more with dinner. It became a bit of an unconscious habit."
Two years ago, Brown discovered the Fast 800 Keto diet, a program created by Dr. Michael Mosley that focuses on rapid weight loss by reducing carbohydrate intake to shift the body's metabolism toward burning fat. The plan includes intermittent fasting and is designed as an intensive phase for up to 12 weeks, followed by a transition to a sustainable Mediterranean-style lifestyle.
Brown adopted the program, which recommends limiting alcohol intake due to its caloric content. He chose to abstain, replacing alcoholic beverages with fruit teas, kombucha, and alcohol-free lager. "I knew that alcohol had been a big part of our social lives, so I wondered how this might impact me," he said. "However, I was serious about losing the weight I'd gained over the years and I decided that I was ready to give it a go, despite a bit of anxiety."
Following the program's guidelines, which involved consuming around 800 to 900 calories daily, Brown experienced a rapid weight drop. He adapted family meals by substituting pasta with courgetti and switched his breakfast from sugary granola to Greek yogurt. He also changed his usual sandwiches for options like smoked salmon, spinach, or chicken and salad. "I meticulously stuck to the measurements but managed to make most of the recipes work for the whole family, as I didn't really want to cook two different meals."
During the initial phase, he experienced symptoms of 'keto flu,' including brain fog and fatigue. However, these subsided, and he reported no longer feeling hungry despite the low calorie intake. Within two months, he had lost three stone. "The results were really dramatic. Once I started losing weight, it became a habit."
His physical activity, which previously felt like compensation for overeating, became more enjoyable. He increased his gym visits, focused on weight training, and engaged in mountain hikes and endurance runs. He continued to cycle and run, noting that he felt lighter and more energized.
After the initial 12-week phase, Brown transitioned to the program's "Way of Life" maintenance plan, which involves a higher calorie intake of around 2,000 per day, emphasizing healthy fats, protein, and fiber. Over two and a half years, he has reached a weight of 12st 12lb, achieving a BMI of 24.6. "It's not just the initial part about weight loss - it's about a sustainable lifestyle and being the best version of myself."
While Brown's chronic back pain has significantly reduced, he acknowledges that highly restrictive diets like the 800-calorie phase can carry risks of nutritional deficiencies and fatigue if not managed properly. Registered nutritionist Jenna Hope cautions that such diets are not sustainable and may lead to weight regain. Despite these concerns, Brown finds the lifestyle transformative, reporting increased confidence and a return of youthful energy. He has recently completed a marathon and plans to continue the maintenance program to sustain his current weight and fitness level. "I'm much more confident, which comes from feeling really good all round," he stated.