Scott Brown, 55, transformed his health by losing nearly five stone and overcoming a significant alcohol habit after adopting the Fast 800 Keto diet. At his heaviest, weighing 17st 8lb, Brown experienced severe back and nerve pain, which he attributes to his excess weight.
His midlife weight gain was gradual, marked by a tightening waistband, but by his mid-50s, the impact on his physical well-being was considerable. At just under 6ft tall, his BMI reached 33.7, placing him in the obese category. He described the feeling as "carrying two full suitcases" with him constantly, affecting his joints and muscles and leading him to feel he was "tailing off physically."
Despite maintaining a diet rich in home-cooked meals, fresh produce, and engaging in regular exercise like running and cycling, Brown realized his carbohydrate-heavy family meals and an unconscious habit of drinking more than he intended contributed to his weight gain. Social gatherings often involved good food and wine, a pattern that had become a regular part of his lifestyle.
Two years ago, Brown discovered the Fast 800 Keto diet, pioneered by Dr. Michael Mosley. This program focuses on significantly reducing carbohydrate intake to shift the body's metabolism from burning sugar to burning fat. It incorporates intermittent fasting and is designed as an intensive, short-term phase of up to 12 weeks, followed by a sustainable low-carb, Mediterranean-style maintenance plan.
Following a recommendation from a family member, Brown signed up for the online program, which provided recipes, meal plans, and shopping lists. He found this structure helpful, as he enjoys cooking and dislikes food waste, allowing him to shop precisely for what he needed each week.
The Fast 800 program strongly discourages alcohol. To adhere to the plan, which involves consuming 800 to 900 calories a day, Brown decided to eliminate alcohol, replacing it with fruit teas, kombucha, and low-calorie alcohol-free lagers. He acknowledged some anxiety about this change, given its role in his social life, but was committed to losing the weight.
Within weeks of starting the diet, Brown began to notice significant weight loss. He meticulously followed the program's guidelines, adapting some recipes for his family by, for instance, swapping pasta for courgetti with bolognese. His breakfast shifted from sugary granola to Greek yogurt, and his lunches changed from sandwiches to meals with smoked salmon, spinach, or chicken and salad.
He initially experienced "keto flu," including brain fog and fatigue, but found that hunger subsided after the first few days, even with the restricted calorie intake. After two months, he had lost three stone, remarking that the dramatic results became motivating. His exercise routine evolved from compensatory to enjoyable, focusing on weight training, mountain hikes, and endurance runs.
As the weight loss continued at a steadier pace over the next year, Brown maintained his activity levels, noting he felt lighter and more energized. He chose to continue with the program beyond the initial 12 weeks to solidify his healthy weight and fitness. He transitioned to the "Way of Life" maintenance plan, which involves around 2,000 calories daily with healthy fats, protein, and fiber, focusing on long-term weight management.
Over two and a half years, Brown has reached a healthy weight of 12st 12lb, with a BMI of 24.6. He notes the ease of buying clothes that fit and emphasizes the program's focus on a sustainable lifestyle and becoming the "best version of myself." He finds maintaining weight harder than losing it but acknowledges the importance of self-recognition for consistency.
While his chronic back pain has significantly reduced, Brown occasionally experiences muscle spasms. He recently completed a marathon and plans to undertake the Fast 800 Keto diet again to reach a personal goal weight of 12 stone.
However, some health experts express concerns about very low-calorie diets like the Fast 800, warning of potential nutritional deficiencies, fatigue, and muscle loss if not carefully managed. Registered nutritionist Jenna Hope noted that such restrictive diets carry risks and are not always sustainable, recommending professional guidance and highlighting the likelihood of weight regain if not done under controlled conditions.
For Brown, the experience has been life-changing. He reports increased confidence, a return of youthful energy, and positive comments from others on his improved appearance. He also finds fulfillment in inspiring others to make similar health changes.