Michael Mosley explains timed restricted eating
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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.
Dr Mosley spoke to Express.co.uk about the most “widespread” myth when it comes to weight loss and why it isn’t true.
He said: “There is a widespread belief that if you lose weight fast then you will put it on even faster. But is it true?
“In a recent review article titled ‘Myths, Presumptions and Facts about Obesity’ in the prestigious medical journal, The New England Journal of Medicine, researchers put this claim firmly into the ‘myths’ category.
“After looking at numerous studies which have compared rapid with slow and steady weight loss, they concluded that you would do better to lose it quickly rather than slowly.”
According to Dr Mosley, slimmers can begin losing weight fast by following his The Fast 800 diet.
He explained: “The Fast 800 is a great place to start if you’re looking to lose weight.
“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 nutrition expert recommended eating foods that are a “good balance of protein, fibre and healthy fats”.
This is essentially the Mediterranean diet, which includes ingredients such as fatty fish, vegetables, lentils, nuts, wholegrains, and more.
Dr Mosley continued: “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.
“It doesn’t come from a place of restriction but rather it’s about eating more of the right foods.
“Not only will these foods keep you feeling full, but they also offer important nutrients and health benefits, and taste delicious.”
For those wanting to try out intermittent fasting to lose weight, Dr Mosley recommended doing so gradually first.
He said: “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.”
He added: “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.
“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.”
Dr Mosley went on to share more evidence on how losing weight quickly is better than doing so slowly.
He explained: “Researchers took 200 obese volunteers and put half of them on a low calorie diet for 12 weeks.
“The other half were asked to cut their calories by 500 a day.
“They were asked to do this for 36 weeks.
“There was a very high drop-out rate among the steady dieters: less than half made it to the end of the 36 weeks.
“Most said they gave up because they were frustrated by the slow rate of progress.
“By comparison, more than 80 percent of those in the rapid weight loss programme stuck to it.
“They were then followed for three years.
“Although both groups put some weight back on, the amounts were similar.”
The doctor added: “Katrina Purcell, a dietician who led the study, said, ‘Our results show that achieving a weight loss target is more likely, and drop-out is lower, if losing weight is done quickly’.
“Rapid weight loss isn’t suitable for everyone and if you do decide to lose weight fast you have to make sure you have the right balance of nutrients in your diet.”
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