Weight loss: Dr Michael Mosley on benefits of fasting
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Dr Michael Mosley often shares his weight loss tips with slimmers online as well as on television. He is the creator of The Fast 800 – a diet plan that helps people lose weight quickly.
As the main ambassador for The Fast 800, it is unsurprising that Dr Mosley would say the programme is “a great place to start if you’re looking to lose weight”.
He explained: “It provides you with all of the tools you will need to start changing your lifestyle for the better.
“Once you’ve entered your goals, you will receive meal plans, recipes, shopping lists, exercises and mindful exercises to help you achieve your objective.”
The Fast 800 is made up of the Mediterranean diet: a diet that is not only beneficial for weight loss, but also general health and wellbeing.
Dr Mosley continued: “In terms of the types of foods you should be looking to incorporate into your diet is a good balance of protein, fibre and healthy fats – which is essentially the Mediterranean diet.
“The good news is, whether you incorporate intermittent fasting or not, a low carb Mediterranean diet has unique power not just to restore your body’s ability to reach its ideal weight and stay there, but also to cut your risk of serious disease.”
Slimmers are more likely to stick to the Mediterranean diet too because they can continue to eat the foods they enjoy.
The nutrition expert said: “It doesn’t come from a place of restriction but rather it’s about eating more of the right foods.
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“Not only will these foods keep you feeling full, but they also offer important nutrients and health benefits, and taste delicious.”
Mediterranean ingredients include plenty of vegetables, fruits, legumes, lentils, nuts, and healthy fats such as salmon and full-fat yoghurt.
While following the Mediterranean diet, it is also worth exchanging white carbs for wholegrains, like brown pasta, brown bread, and brown rice.
Another part of The Fast 800 diet is intermittent fasting. But this depends on “you and your personality type”, according to Dr Mosley.
The nutrition expert continued: “I normally recommend that people start gradually. So, start by consuming your food in a 12-hour window, and fasting the rest of the time.
“Once you’ve got used to that, move on to a 10-hour period of eating.
“One thing I would say is there is mounting evidence that it is better if you finish your evening meal earlier, rather than having a late meal, skipping breakfast, and then fasting until lunchtime.
“So, however you do time restricted eating, I would recommend you try and stop eating by 8pm and then not eat anything again with calories before breakfast the next day.
“If you are fasting for 12 hours, you can have breakfast at 8am.”
The doctor then recommended trying to move breakfast to a later time, to around 10am.
“In that case, you might want to have something like a meal replacement shake for breakfast, which might be more convenient if you’re at work,” he said.
“If you’re really pushing it towards eating all your food in eight hours, which is trickier, then you’d probably aim for something like skipping breakfast altogether and having lunch around 12pm or 1pm.”
It is recommended that you speak to your doctor before starting any kind of intermittent fasting.
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