Michael Mosley: Increase intake of one food type to lose weight – ‘it’s really important’

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.

As well as following The Fast 800 diet, Dr Mosley has shared other ways for slimmers to lose weight.

The doctor has five easy steps to make it easier for beginner dieters to start incorporating healthier choices into their lives.

One of these is to increase the amount of protein they eat.

This food type is “really important” for various reasons, according to Dr Mosley.

The doctor 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.

“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 simple tip is to avoid starting a weight loss journey alone.

Dr Mosley continued: “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.

“Everyone experiences ups and downs in life, and as long as you have support and someone you can turn to, then you’re much more likely to succeed.

“And, indeed, we recommend if a couple is, if they both have weight, then it clearly better they do it together.”

Dr Mosley also recommended that slimmers eat their evening meal earlier, “say 7pm to 7:30pm”.

He added: “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.”

Intermittent fasting is not for everyone, but if dieters are to incorporate it into their lives, Dr Mosley recommended “starting slowly”.

He said: “If you’re planning to try intermittent fasting, I would normally recommend that you do it more gradually.

“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.”

To conclude, Dr Mosley advised “keeping a healthy snack onside”.

He explained: “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.”

The doctor added: “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.”

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