Weight loss: Dr Michael Mosley on benefits of fasting
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Dr Michael Mosley created the 5:2 diet, which is a plan that involves intermittent fasting and calorie counting, along with the principles of the Mediterranean diet. When looking to lose weight, many people find themselves looking for a snack, and the diet expert shared his do’s and don’ts when it comes to choosing a quite bite to eat.
What is the 5:2 diet?
Dieters are recommended to consume a normal number of calories five days a week, then for two, non-consecutive days, it is suggested to eat just 25 percent of their usual calorie intake.
Around 500 calories for women and 600 calories for men.
What is intermittent fasting?
Intermittent fasting requires a person to extend their overnight fast.
For example, if you stop eating at 8pm, you don’t start eating until 10am the next day, that is a 14-hour fast.
When looking for foods that you should be eating to make you feel fuller for longer, and to help curb sweet cravings, Dr Michael initially discussed how the body reacts to junk food.
He said: “Have you ever wondered why it is so hard, once you have started eating junk food, to stop?
“Just as the right foods help you to feel fuller for longer, the wrong foods can do the exact reverse, throwing our brains into a cascade of craving.
“Abundant, energy-dense, hyper-palatable foods are an incredibly recent arrival in our food environment.
“In three million years of human evolution, nothing has prepared us for it.”
Dr Michael continued: “In consequence, our brains are completely unequipped to cope with the intense reward that such food delivers, and switch to ‘more-and-more’ mode after the first bite, especially if we take that bite when we are hungry.
“Junk food is trap food, designed to make you lose money and gain pounds.
“As a guide, the more aggressively it is advertised, the worse it probably is for you.
“If you want to feel fuller for longer, keep away from it,” he remarked.
“When you’re out and about, bring a packed lunch; likewise, if you have to keep a stock of high-calorie snacks in the house for children, keep it locked up and away from the kitchen.
“To feel fuller for longer, then, take a few simple steps – choose more of the right foods – especially good fats and fibre – avoid the wrong foods, eat protein, and eat it early in the day.
“Like happiness, fullness really is a gut feeling,” he told Get The Gloss.
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Dr Michael shared two healthy recipes which can be eaten as snacks.
Protein balls
There are 107 calories per ball, and the recipe takes 10 minutes to prepare and one hour to set. No cooking is required.
Ingredients:
100g almond flour
100g desiccated coconut
100g The Fast 800 Vanilla Shake or vanilla whey protein powder
10g chia seeds
Half a tsp cinnamon
Quarter of a tsp nutmeg
One tbsp coconut oil, melted
One orange, zest and juice
One tbsp smooth peanut butter
Three Medjool dates, chopped
Half a tsp vanilla extract
15g tahini paste
Method:
1. Place all ingredients into a food processor and pulse on high until well combined.
2. Using hands, shape mixture into 14 even balls.
3. Place balls in an airtight container and refrigerate for at least one hour before serving.
Junk food is trap food, designed to make you lose money and gain pounds.
Dr Michael Mosley
Yoghurt dessert
Dr Michael said it is “a simple yet delicious recipe that can be served as a dessert or for breakfast”.
The recipe serves two, and each portion is 147 calories. It takes three minutes to prepare and six minutes to cook.
Ingredients:
300g rhubarb, trimmed and chopped
One orange, juiced and grated zest
Four centimetres of fresh ginger, finely chopped
200g plain full-fat Greek yoghurt
Method:
1. Place the chopped rhubarb in a medium-sized saucepan with the orange zest and juice, ginger and one tbsp water.
2. Bring to the boil, then turn down the heat and simmer for five minutes until the rhubarb is soft and cooked, but still holds its shape. Refrigerate half in an airtight container, for leftovers.
3. Serve half the yoghurt and mix in the warm rhubarb. Keep the remaining yoghurt for your leftovers.
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