Weight loss diet are everywhere which can making finding the right sustainable plan a difficult task. Dr Michael Mosley has opened up on the benefits of intermittent fasting and how to follow the plan “without feeling hungry”.
Dr Mosley said: “How you start intermittent fasting very much depends on you and your sort of personality type. I normally recommend that people start gradually.
“So, start by consuming your food in a 12-hour window, and fasting the rest of the time. Once you’ve got used to that, 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 fasting until 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.”
Fasting for 12 hours can be a good way to start before possibly moving on to longer fasting periods, the expert continued.
“Then you might try moving it a little bit later, to 10am for breakfast,” Dr Mosley continued.
“In that case, you might want to have something like a meal replacement shake for breakfast, which might be more convenient if you’re at work.
“If you’re really pushing it towards eating all your food in eight hours, which is trickier, then you’d probably aim for something like skipping breakfast altogether and having lunch around 12pm or 1pm.”
What should you eat?
The plan puts emphasis on the times in which you eat, but food choices are also important.
Opting for meals high in protein can boost the metabolism, which promotes fat-burning as well as keeping dieters feeling full.
In fact, one study published in the National Library of Medicine looked into the fat-burning effects of protein.
It showed those who consumed more protein lost around 31lb in three months, which was 23 percent more than those consuming less protein.
“The best way to prevent hunger when you’re intermittent fasting is to use something like a high protein shake. I have recent launched my own nutritionally balanced shakes, as I didn’t like any that were available to buy,” the expert said.
“I also 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.”
High protein foods include meat, fish, dairy, eggs, nuts, pulses and beans.
The expert advised tucking into around 50 grams a day to help dieters stay satisfied.
“If I’m going to have a snack, I would go for a small handful of nuts or something like that,” he concluded.
” 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.”