Michael Mosley explains timed restricted eating
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Dr Michael Mosley, inventor of The Fast 800 weight loss plan, regularly advises slimmers to follow intermittent fasting. Although there are various different forms of the plan, it usually involves eating within a specific time period. The expert has shared why those following the plan should consume breakfast.
He said: “If you’re planning to try intermittent fasting, I would normally recommend that you do it gradually. So start by consuming your food in 12 hours, and fasting the rest of the time, then move on to an eight 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 going to 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.
“Then you might try moving it a little bit later, to 10am for breakfast. 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.”
Pushing breakfast back to 10am means that those following the intermittent fasting plan can eat until around 6pm.
What’s more, many people may even follow the plan without realising.
Intermittent fasting helps slimmers to eat in a calorie deficit as well as changing hormone levels, facilitating weight loss.
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For those following the plan who might work later or prefer to consume food in the evening, the expert recommends to stop eating at 8pm.
Dr Mosley explained: “For many, a midday breakfast helps to extend the period of non-eating and so draws down the full benefits of fasting.
“I encourage people to try and have their evening meal earlier, say 7pm, 7:30pm.
“Try and stop eating by 8pm, and then not eat anything with calories after that. The temptation is to snack after dinner, which adds quite a lot of calories late at night.
“We know the fat and sugar you eat later at night just hangs around in your system for much, much longer because your body is just closed down for the night.
“Your digestive process will be closing down, and it will really not appreciate that late night snack.”
Whether you eat breakfast at 8am or 10am, there are certain foods that can help you keep fuller for longer as well as provide the body with many benefits.
The expert recommends eating adequate protein in the morning.
This can not only suppress appetite, but also help to control pre-lunch food cravings.
Protein-rich breakfasts include Greek yoghurt, eggs, protein pancakes as well as lean meat.
Dr Mosley said: “Eating protein at the first meal of the day helps you feel fuller for longer because after a protein meal, levels of a chemical called tyrosine rise inside the brain.
“By increasing its own dopamine supply as the next meal approaches, the brain experiences a much weaker dopamine hit from high calorie food.”
Although dependent on a variety of different factors, the expert recommends eating around 50-60g of protein each day.
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