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.
Dr Mosley has previously shared one of the most common “myths” when it comes to dieting: that losing weight fast means a dieter will then put it on again faster.
The doctor explained: “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.”
So, what are Dr Mosley’s best tips to lose weight quickly?
One tip is to “eat earlier”, according to Dr Mosley.
He said: “Broadly, I encourage people to try and have their evening meal earlier, say 7pm to 7.30pm.
“Try and stop eating by 8pm, and then not eat anything with calories after that.”
This is because “the fat and sugar you eat later at night, just hangs around in your system for much, much longer because your body is just closed down for night”.
The doctor added: “Your digestive process will be closing down, and it really will not appreciate that late night snack.”
However, the “main thing” is to try and restrict alcohol and caffeine late at night, according to Dr Mosley, as both of these are likely to keep you up at night.
The nutrition expert said: “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.”
As well as making sure they get a good night’s sleep, Dr Mosley recommended that slimmers “pile their plate with protein” to lose weight.
He said: “It’s really important to have a decent amount of protein, which is 50 to 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.”
Dr Mosley added: “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.”
Another easy tip Dr Mosley recommended slimmers follow is to “keep a healthy snack on the side”.
He continued: “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.”
Dr Mosley advised eating something with plenty of fibre in it as this will curb your appetite.
Personally, the doctor said he would “go for a small handful of nuts or something like that” if he was going to have a snack.
“And that really takes the edge away,” he added.
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