Intermittent fasting is one of the most mentioned things about the current eating regime. Partially thanks to Dr. Michael Mosley. Six years ago he announced a fast eating diet that cuts calories as rapidly as 500-600 calories per day on a 'fast day' and the other 5 eat normally. It has become very popular.
Mosley announced a new rapid weight loss program, Fast 800 (Short Books, £ 8.99), which is different from the previous plan in terms of launch.
Part 1: 800 calories per day for at least 2 weeks
Fast 800 is a three-pronged attack for weight loss. Eat only 800 calories for at least two weeks in the early stages (in some cases, it may take longer). Eat only 800 calories per day, depending on your weight loss. This time, with his book, Mosley created the Fast 800 Digital Lifestyle Program (£ 99), a 12-week online support plan that gives people access to their goals and access to the Health Professionals Forum. Provide coaching and advice.
"I recommend eating 800 calories based on a number of recent studies that have found people easy to follow, but they still get the same metabolism and weight loss benefits [as eating 500-600]"Mosley Standard.
"For a long time, we believed fast weight loss was a terrible way to do it, but if done properly, it proved effective," he says, adding that proper amounts of protein, fiber and nutrients essential to your diet.
"Rapid weight loss is very motivating, and according to long-term studies, it's either a lot of weight lost in the first month or a prolonged success of many weight loss."
Mosley professor Roy Taylor and Professor Susan Jebb of Oxford University have suggested that this low calorie approach is a safe and effective way to lose weight quickly.
At all stages of the Fast 800, it is best to follow a low-fat Mediterranean meal with lots of fish, nuts, olive oil, fresh fruits and vegetables, red meats, refined sugars and saturated fats. In 2019, the US News & World Report nominated the best diet for the second consecutive year in a system that assessed the health benefits of over 40 feeding systems through a panel of experts, including nutritionists, dietitians and cardiologists Health and weight loss specialists.
Limited Meal Time
Mosley also recommends that you extend your meals one night early, whether you choose to have an early dinner or a late breakfast (or both) by introducing a limited meal time with the Fast 800.
"Start 12 hours (one night fast) and then try 14 hours," he said. "Some people have extended it to 16, but it's pretty hard. It's not recommended, but it's popular."
Mosley, a popular fasting method with 16 hours of fasting and 8 hours of eating time, claims 14:10 is more sustainable.
Part 2: Back to 5: 2
When you complete the initial rapid weight loss step of the plan, you will follow the 5: 2 pattern for two days a week when you eat only 800 calories per day, and the rest will eat normally.
One of the biggest misconceptions about intermittent fasting is that Mosley is hungry for starving hunger. "Most people take 2-3 days to starve.
The idea of your body going into hunger, breaking up metabolism (and stopping fat burning) is also a "popular myth," he says. "In a more recent study of intermittent fasting, the first response is that the metabolic rate of the respondent actually increases in entering the metabolic chamber.
"After a while, when you lose weight, your calorie consumption will decrease when you have 12 stones instead of 16 stones, for example, carrying a big suitcase." .
"This rapid weight loss approach is usually a ketogenic approach because you burn fat and the way you do is to produce ketones that suppress appetite, but it seems to preserve muscle mass."
Part 3: Aiming for retention
In the final stage – maintenance period – we do not count calories anymore, but continue the Mediterranean diet, increase total grain intake and increase activity.
Mosley discovered his type 2 diabetes patient seven years ago, developed a 5: 2 diet, lost his regime and lost 22 pounds and changed his condition. "My blood sugar has returned to normal since then," he said.
He highlighted Professor Taylor's 12-week DiRECT clinical trial, published in Lancet in December 2017. A total of 298 participants, previously diagnosed with type 2 diabetes, participated and half of them received standard diabetes treatment. At their GP, the other half followed a 800 calorie diet for three to five months. Nearly half of patients with low-calorie diets were able to fight diabetes. The relief has been found to be closely related to weight loss. Half of those who lost 10-15 kg (57%) were able to stop medication with 34% (third) of those who lost 5-10 kg. On the other hand, only 4% of the control group showed a response.
"Right before Christmas, the NHS announced it would try 1,000 people using an 800-calorie diet," Mosley said. "It's the first really good news about type 2 diabetes that we have, you can control your fate."
Dr. Michael Mosley and his food regime visited thefast800.com or michaelmosley.co.uk.