Weight loss: Dr Michael Mosley on benefits of fasting
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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 diet is made up of three stages: intermittent fasting, time-restricted eating, and the Mediterranean diet.
Intermittent fasting can be difficult if slimmers begin to get hungry.
However, Dr Mosley has shared his top tips on how to feel fuller for longer.
His secret is to eat foods that are high in protein and fibre, as well as choosing the right meal replacement supplements.
The doctor said: “The best way to prevent hunger when you’re intermittent fasting is to use something like a meal replacement shake.
“Follow The Fast 800 programme, because it has been very carefully calibrated to ensure it gives you the maximum nutrients and the maximum amount of fibre and protein.
“The reason people get hungry is because they’ve eaten something that’s very high in sugar or carbs, so they get a massive rise in the blood sugar levels and then they crash and then they get hungry.
“I find that if you’re eating something which has plenty of fibre in it and plenty of nutrients, I really don’t get hungry hardly at all.
“And if I’m going to have a snack, I would go for a small handful of nuts or something like that.
“And that really takes the edge away.
“It is important to have decent amounts of protein, by which I mean around 50 grams a day.”
Cutting sugar out of one’s diet is not only effective to keep hunger at bay, it can also help slim the waistline.
The fat around one’s waist or belly is one of the most “stubborn” and difficult fats to target, said Dr Mosley, but eating fewer sugars can help reduce it.
The nutrition expert said: “To make a serious impact on your belly fat, cutting out sugar-spikes is key.
“A surprising number of ‘diet’ snacks and drinks are high in sugar, and are marketed as diet foods because they happen to be low in fat.”
The doctor recommended “limiting your intake of any food or drink containing more than five percent sugar to no more than twice a week.
“This includes sweet fruits like mango and pineapple, and sugary smoothies and juices.
“Likewise, replace processed carbs like white bread, chips and pasta with slow-release energy sources, such as brown rice or quinoa.”
Again, wholegrain foods can keep slimmers feeling fuller for longer, consequently leading to weight loss.
Other wholegrains to include in a healthy diet are barley, buckwheat, and finger millets, or ragi.
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