Fast 800: Dr Michael Mosley explains latest weight loss method
Dr Michael Mosley is the journalist and qualified doctor who invented The Fast 800 diet, based on cutting your calorie intake to just 800 a day for the first couple of weeks to help with weight loss. With January being the month that people tend to get into the fitness mindset, the expert has shared top tips on how slimmers can lose weight this January.
January tends to be the month of the year where people decide to embark on eating more healthy and exercising more.
Mr Mosley recommends following a diet with someone else to help keep up the motivation.
He explained: “There is a huge amount of research and evidence supporting the idea that if you want to lose weight, that it is really, really important that you have the support of your friends, your family, or some other wider community. Now, strangely enough, my son Jack, who’s a doctor in the North of England, did a study with Professor Roy Taylor.
“It was his dissertation. He looked at people who had successfully lost weight using an 800 calorie approach, and then which ones had managed to stick to them and which hadn’t.
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“He did extensive interviews with people who had undergone the program, and what he found is the single most common reason why people were successful was because they had the supportive spouse. And that was pretty much the most important reason.
“Everyone experiences ups and downs in life, and as long as you have support and someone you can turn to, then you’re much more likely to succeed. And indeed we recommend if a couple is, if they both have weight, then it clearly better they do it together.”
Eating at certain times of the day can also have an impact on weight loss.
The expert said: “Broadly, I encourage people to try and have their evening meal earlier, say 7-7.30pm. Try and stop eating by 8:00, and then not eat anything with calories after that. The temptation is to eat cheese and biscuits late into the night.
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“Although the idea that cheese will give you nightmares is a complete and utter myth, it will obviously be sort of quite a lot of calories loaded on late at night.
“And we know the fat and sugar you eat later at night, it just hangs around in your system for much, much longer because your body is just closed down for night. Your digestive process will be closing down, and it really will not appreciate that late night snack.
“I think the main thing is to try and restrict alcohol and caffeine late at night, because both are likely to keep you awake.
“People do use alcohol as way of getting to sleep, but the reality is it will lead to fragmented sleep and you’ll wake up a lot more during the night, which is very clear. A nice cup of camomile tea or possibly a cup of ginger tea is probably a best bet at night time.”
Another way of eating within certain time periods is intermittent fasting.
While there are many ways to intermittent fast, it usually involves restricting eating within a selected time period.
It can help with weight loss because it helps to keep insulin levels down.
Mr Mosley also recommends eating a lot of high protein foods.
Protein can help reduce the hunger hormone as well as boost several satiety hormones.
The expert added: “It’s really important to have a decent amount of protein, which is 50-70 grams a day.
“You can mainly get protein from meat or from fish, and you can also get it from legumes, but you have to eat rather more, which is why following the Fast 800 on a vegetarian diet is more challenging.
“We do have meal replacement shakes which are very rich in protein, and we’re also aiming to produce protein boosters, to help people who might otherwise struggle with it.
“The reason for protein is you need it for your muscle. You need it for all sorts of essential metabolic processes. And also because when you consume it, it’s digested slower by your body so you don’t get the same sort of peaks.”
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