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.
As Christmas approaches, many people will be looking at how to lose weight once the new year begins.
Luckily, Dr Mosley has shared five of his best tips on how to lose weight in January.
The first piece of advice he gave was to not “do it alone”.
The nutrition expert said: “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.”
Dr Mosley pulled on his own experience, saying: “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.
“He did extensive interviews with people who had undergone the programme, 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.”
The doctor’s next tip was to “eat earlier”, around 7pm or 7:30pm.
He said: “Try and stop eating by 8pm, and then not eat anything with calories after that.
“The temptation is to eat cheese and biscuits late into the night.
“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.”
Dr Mosley also advised to eat a “a decent amount of protein, which is 50 to 70 grams a day”.
He added: “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.”
Dr Mosley highlighted that starting slowly is a good idea when it comes to weight loss.
“If you’re planning to try intermittent fasting, I would normally recommend that you do it more gradually,” he said.
“So, start by consuming your food in 12 hours, and fasting the rest of the time, and then you 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 going to 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.”
Dr Mosley’s final tip was to snack on something with plenty of fibre in it, if slimmers cannot get through their day without snacking.
The doctor said: “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,” he emphasised.
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