Dr Michael Mosley is dedicated to helping people transform their lives and become the healthiest and happiest versions of themselves. With a brand new product, the science presenter has shared his tips for anyone considering intermittent fasting. He told Express.co.uk where to start and how to ensure intermittent fasting is done safely to ensure the best results.
“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,” the doctor added.
“So, however you do time restricted eating, I would recommend you try and stop eating by 8:00pm 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 8:00am.
“Then you might try moving it a little bit later, to 10am for breakfast.
“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,” Dr Mosley continued.
“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”
For anyone considering intermittent fasting or adopting that lifestyle, there are concerns about hunger and feeling full.
Dr Mosley said “the best way to prevent hunger when you’re intermittent fasting is to use something like a high protein shake”.
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Having not liked “any that were available to buy”, Dr Mosley “recently launched [his] own nutritionally balanced shakes”.
Speaking about then, he revealed: “The new Fast 800 shakes are high in protein and containing 26 vitamins and minerals alongside an ingredient-list of natural foods the average shopper will recognise.”
And these shakes go hand in hand with his 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,” he said.
“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.”
But what about snacks? Dr Mosley reaches “for a small handful of nuts” when feeling peckish “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 added. “However, note that it is dangerous to fast in hot weather.
“The main thing is you need to drink a lot of water because you’re going to be losing a lot of water.
“Whether it’s hot or not, I would suggest that you [choose] water, or herbal tea, or some water with some lemon in, or anything like that.
“Just knock it back. It’ll help to control hunger, But the main thing is it’ll stop you getting headaches and constipation,” Dr Mosley said.
The Fast 800 shakes are available from www.thefast800.com