Michael Mosley explains timed restricted eating
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Michael Mosley, ex-doctor and creator of the Fast 800 rapid weight loss programme is known for being an expert on weight loss. The expert is very vocal in the press about new ways to lose weight, so you don’t need to buy his book or stick to the plan to lose weight. Luckily, Express.co.uk has collated a list of Dr Mosley’s top five tips for weight loss so you don’t have to do the research yourself.
Dr Mosley is a big fan of a low-carb Mediterranean-style diet.
This diet is at the heart of the Fast 800 philosophy and probably the main thing you need to take up to lose weight.
Mosley writes on the Fast 800 site: “The low-carb Mediterranean-style diet is low in sugar and starchy carbs while packed full of disease-fighting nutrients.
“This combination helps control your blood sugar levels while enjoying protein, fibre and healthy fats to keep you feeling fuller for longer.
“Although it is derived from the traditional eating habits of people living in Mediterranean countries, you can apply the principles of Mediterranean-style eating to a wide range of different cuisines from Chinese or Indian through to Mexican or Scandanavian.”
Not sure how to eat within these means? Try the following tips to start:
- Start the day with eggs or full-fat yoghurt
- Make sure you’re eating high-quality proteins (oily fish, prawns, chicken, turkey, beans, and avoiding processed meats)
- Eat healthy fats and oils (extra virgin olive oil, coconut oil, avocado)
- Eat different coloured veggies
- Top up on fibre (e.g. vegetables, legumes, whole grains)
- Consume full-fat dairy in moderation
- Eat lots of nuts
- An occasional treat is fine (e.g. a glass of red wine or dark chocolate every other day
Rapid weight loss is good in some circumstances
If you have a significant amount of weight to lose, that is, if your BMI lands you in the “obese” or high end of the “overweight” categories, a short-term rapid weight loss diet may help you become healthier.
The Fast 800 site explains: “Being short-term, the intensive 800-calorie period is achievable and becomes more so as you become motivated by your quick weight loss.
“Not all calories are equal, however, so I must stress that the magic comes from a moderately low-carb, Mediterranean-style diet.”
Fermented foods are trendy in the health world right now, and for good reason.
The official site reads: “Fermentation is an ancient technique for preserving foods – the process encourages yeast or bacteria to break down carbohydrates (sugars) into alcohol or acid.
!In addition to preserving foods, fermentation also achieves another wonderful benefit: probiotics, which help to feed and balance our gut microbiome.
“Our microbiome (or gut flora) already consists of trillions of bacteria that we’ve been symbiotically living with since birth and which affect many facets of human health, most notably digestion and immunity.
“We can manipulate our gut flora by eating more (or less) fibre, consuming probiotics, taking certain medications and through our lifestyle choices.
“It’s important to try to foster a healthy microbiome as good health (including immunity) starts in the gut.”
Mosley himself has said that eating and drinking fermented foods such as kimchi, sauerkraut, apple cider vinegar, yoghurt, miso, kombucha and more can help you to reduce your weight and waist size.
According to Mosley, regular intermittent fasting is an effective, gradual way to lose weight and keep it off.
Mosley’s 2012 science documentary Eat, Fast And Live Longer explored the science behind approaches to extending healthy life and concluded that the only proven way to do this was by calorie restriction.
Today, the evidence behind intermittent fasting and calorie restriction is even stronger.
The 5:2 diet is one of the most popular forms of intermittent fasting and is a very simple concept.
It involves consuming only 800 calories per day on two days a week, and then not restricting your calories on any other days of the week.
Dr Mosley said: “As a less intense form of significant calorie-restriction, The New 5:2 is ideal for those who have completed The Very Fast 800 approach and would like to adopt the practice of fasting over the long term or those that wish to improve their metabolic health and lose some weight but would prefer not to commit to the 800 daily calorie programme.”
This diet is considered to be more sustainable than other versions of fasting because it can be adapted to pretty much any lifestyle.
Dr Mosley added: “For the remainder of the week, no-calorie limits apply but in order to promote weight loss and good nutrition, we encourage people to apply the principles of a low-carb, Mediterranean-style diet, along with sensible portion control.”
Two meals a day
The average person eats three meals a day: breakfast, lunch and dinner… But that might not be the best thing for weight loss.
Dr Mosley explains on the Fast 800 blog that frequent, smaller meals do NOT boost the metabolism, even though that’s what we’ve all been taught.
He writes on the Fast 800 blog: “TRE (time-restricted eating) is a form of intermittent fasting and a fantastic method of improving your metabolic health.
“TRE is the practice of consuming all of your daily calories within a window of time, giving your body the ability to rest and repair during fasting periods.
“Although the topic is often debated, Dr Satchin Panda found that a 12 hour period away from food is enough to give your body significant benefits.
“Although TRE has extensive health benefits and you may wish to start your eating window later in the day or end it earlier, there is no evidence to suggest that skipping an entire meal (eating two each day, rather than three in the same window of time) has either a positive or negative effect on your health, providing the overall calorie intake remains the same.
“However, many people find it easier to eat two meals over three, while on a calorie-restricted diet because this allows for bigger, more calorie-dense meals; when you’re eating two meals a day, over three, each meal will be bigger to achieve your daily calorie intake.
“It also helps to reduce snacking habits; some studies support this by recognising that eating meals less frequently can reduce cravings throughout the day.
“Eating two meals rather than three also promotes a smaller eating window – for those looking to reduce their eating window to 10 or even eight hours, it’s far easier to do so when eating fewer meals each day.”
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