If you tried a 5: 2 fasting diet and struggled with hunger on these two days of fasting, this could be a diet for you. Here's how you can eat more, but you still lose weight
Why 800 calories?
Consuming 800 calories instead of 500 and still enjoying the rewards is beautiful to be true, but all this is grounded in the latest research.
"When I reached the 5: 2 diet, it was a daunting fasting to be a radical idea, but it was truly resonated," says Dr. Mosley.
However, it became clear that the 800 is a "magic" number when it comes to weight loss based on studies that show that people are easier to follow but still have the same benefits in losing weight.
The first two weeks
Traditional nutrition wisdom tells us that a slower weight loss leads to lasting results, but the latest science shows that this is not the case.
"Fast weight loss is very encouraging," says dr. Mosley.
"Studies show that weight loss in the first month is predicting the long-term success of weight loss."
As a result, the new Fast 800 diet recommends keeping 800 calories a day for two days each day to start losing weight.
It is best to have 2-3 healthy meals a day, with a good ratio of proteins, fats and carbohydrates, instead of relying on food drinks and bars.
If you are in love with the idea, you can try Fast 800 Digital Lifestyle Program, a 12-week online plan (£ 99, Thefast800.com).
After the first two weeks
Now you can switch to five days of normal eating and two days fasting.
It depends on you, when you do the days of fasting, but the choice of the day when you can prepare meals and you do not have social plans that could make you lose your temper.
Some people like to fast in successive days, while others feel that they feel too hungry for this.
Whatever you decide, it's wise to avoid alcohol on post days.
The usual fear is that limiting calories will send your body into a way of hunger and damage your metabolism, but Dr. Mosley says:
"Recent studies of intermittent fasting suggest that the first reaction is that the metabolism actually increases."
Dr Mosley advocates the consumption of a predominantly Mediterranean diet in days without fasting.
This does not mean that you eat pasta, but eat plenty of fruit, vegetables, nuts, olive oil, fish and whole yogurt.
"The more I look at the evidence for Mediterranean food, the more convincing it is," he says.
"Research shows that this way of eating can reduce the risk of breast cancer by 60%, heart disease by 30%, and type 2 diabetes by 50%."
Enjoy moderate amounts of healthy fats, such as cheese, butter, eggs and avocados, but avoid using too much starchy carbohydrates such as bread, pasta, rice and potatoes.
It's not what you eat, but when
Many of us are guilty of grazing, but the constant cleaning of our digestive tract treats what we eat.
There is solid evidence that we can give our body a break from food for 12, 14 or even 16 hours a day, which can bring numerous benefits.
The This gives your body the ability to divert its priorities from digestion and other important functions, such as "auto-phage", removing old cells to create space for new ones, "explains Dr. Mosley.
"Extension speed will also help you to switch from incineration of sugar to fat burning."
Advantages of the post
The reason why many people turn to diet 5: 2 is weight loss, but there are also more studies that show that this approach can have a number of additional benefits, such as:
● Reduced insulin resistance
● Improved brain function
● Reduced risk for certain types of cancer, heart disease and stroke
● Reduced risk of developing dementia
What happens when you fast? Dr. Mosley …
24 In the first 24 hours of speed, major changes occur in your body.
"Within a few hours, the level of sugar (glucose) circulating in your blood will begin to decrease.
"When it is not replaced by food, your body will start looking for energy in the form of glucose stored in the muscles and liver called glycogen.
"When glycogen stores begin to decrease (about 10 to 12 hours after the last meal), your body is switched to fat burning.
"This is called" turning the metabolic switch ".
"When this happens, fat is released from your fat stores.
"You can further avoid sugar and reduce the amount of carbohydrates, the longer you have to maintain this ketogenic state of fat burning, so keep foods low in carbohydrates and low in sugar."
– Fast 800 Michaela Mosley was published, published by Short Books, £ 8.99. You can also download an audio book on the sound. You can get the first book for free with a 30-day trial.