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.

The Fast 800 was created for “rapid weight loss”, Dr Mosley has previously explained.

It is also the “most effective” way to shed the pounds, according to the nutrition expert, involving three key stages.

Dr Mosley said: “Science shows that the most effective way to lose weight is by following a diet that incorporates intermittent fasting, time restricted eating and the Mediterranean diet.

“Which is why I came up with The Fast 800.”

The doctor continued: “Previous to this, I had developed the 5:2 diet many years ago, when intermittent fasting was a radical idea, but one that really resonated.

“One thing that has become clear since then is that 800 calories appears to be a magic number when it comes to weight loss, based on studies which show people find it easier to follow, but they still get the same weight loss advantages.

“Studies suggest it’s the amount of weight you lose in the first month that predicts the long-term success of losing weight.

“For this reason, The Fast 800 diet recommends doing two weeks of sticking to 800 calories a day, every day, to kick-start your weight loss.”

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Each person loses weight at different speeds, but Dr Mosley has previously explained how “some people, following The Fast 800 weight loss plan, have managed to shed two stone in just 10 weeks”.

While following this diet, the nutrition expert recommended: “Eat 800 to 1,000 calories a day, spread out over two or three low-carbohydrate meals, and try to avoid snacking.

“Stay on this plan for two to 12 weeks, depending on how much weight you want to lose.

“Some people on it like to spread their 800 calories over three meals.

“Others find it easier to eat them in two, with a late-morning brunch and an early evening meal.

“Likewise, some people prefer to consume up to half their calories as meal-replacement shakes [but] others want real food for every meal.”

Mediterranean ingredients, which Dr Mosley advised slimmers eat while following The Fast 800, include plenty of vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.

According to Healthline, slimmers should eat poultry, eggs, cheese, and yogurt in moderation.

As for red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods – these should rarely be eaten.

Dr Mosley added that The Fast 800 can be flexible, allowing slimmers to change it to suit their “needs, goals, and motivation”.

“One of the great things about The Fast 800 is its flexibility,” he said.

“There are three key stages to this diet: The Very Fast 800, The New 5:2 and The Way of Life.

“Each stage is designed to fit your desired agenda.

“All of the stages are fluid and you might find that you drift naturally between stages, depending on your personal circumstances and goals.”

The New 5:2 is a diet plan that slimmers can follow if The Very Fast 800 is too intense, while The Way of Life is for people who have reached their goal weight and want to maintain it.

Dr Mosley explained: “Once you’ve hit your weight loss goal, move on to The Way of Life maintenance programme: a healthy Mediterranean way of eating – not calorie-counting but exercising portion control.

“An easy way to do this is to double portion sizes of our low-cal Fast 800 Easy recipes, or add extra protein to a dish, such as fish, chicken or meat, veg, or less-starchy carbs such as beans or lentils.

“However, try to maintain a diet that’s low in sugar and starchy carbohydrates, such as bread and pasta, to prevent the weight creeping back on.

“If you find your clothes start to feel a bit too tight, you know what to do.”

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