Odd though it sounds, last year I decided to try piling on the pounds. I didn’t go mad, but I started to put away far more toast and pasta, and indulged in lots of snacks.
It took me several months to put on a stone (over 6kg), taking me to just over 13st (my height is 5ft 11in).
Now this sounds like a pretty foolish thing to do, particularly when you consider that the reason I’d come up with the 5:2 diet in the first place was because I’d been diagnosed with type 2 diabetes and wanted to reverse it without medication. I managed to do so by losing 1st 5lb (9kg).
Putting most of that weight back on sent my blood sugar soaring back into the diabetic range. My waist ballooned from 32 to 37in and I started hiding my new paunch with baggy shirts.
My sleep was terrible and I felt sluggish, moody and hungry much of the time. I found it almost impossible to pass a shop and not buy chocolate.
Dr Michael Mosley, pictured, put on over a stone to test out his health regime, a new hopefully improved version of the 5:2
My wife, Clare, who is a GP, was monitoring my health. As the months went by, she became increasingly worried. When she told me I was looking older, greyer and that I was snoring really loudly, I knew it was time to act.
So why had I decided to put on weight? Well, it was partly because I wanted to find out what would happen when I did.
But it was mainly because I normally only recommend health regimes that I’ve tried on myself. And earlier in the year I’d put together a new, hopefully improved version of the 5:2 which I wanted to test.
When I came up with the original 5:2 diet in 2012 (where dieters ate restricted calories — 600 for men or 500 for women — for two days a week), intermittent fasting was a radical idea, but one that really resonated.
The Fast Diet rapidly became an international bestseller, translated into more than 40 languages. The diet was embraced by a wide range of people, including doctors, politicians, celebrities and Nobel Prize winners. People found it effective but it was clearly not the final word.
In the six years since, there’s been a lot of new scientific research into intermittent fasting and weight loss. I’ve also received a tremendous amount of useful feedback from people who’ve tried the 5:2.
So I decided to put it all together and create something easier and more effective. To test my new regime for practicality I needed to put on the weight so I could shed it again.
Dr Mosley, pictured, came up with the 5:2 diet in 2012, where dieters ate restricted calories of 600 for men or 500 for women for two days a week
And you know what? The new regime is better than the original. That claim is based not just on my personal experience but on lots of recent studies.
It’s why I’ve updated my plan in a new book, The Fast 800, which is being serialised by the Mail all next week.
There are a lot of refinements and improvements, from what you should eat to when you should eat it, but one thing that has become increasingly clear to me is that 800 calories appears to be a ‘magic’ number when it comes to weight loss.
Eight hundred calories a day may not sound like much but — as you’ll see in the free 32-page magazine full of calorie-controlled recipes included in this newspaper (it’s in the bag with Weekend) — if you choose the right foods then 800 calories can be tasty and filling.
But isn’t 800 calories a day a rapid weight loss diet, and aren’t they bad for you? Not if you do it right.
In the past 12 months several important studies show that, if done properly, sticking to 800 calorie days is safe and can be hugely beneficial.
Professor Roy Taylor is a diabetes specialist at Newcastle University. When we first met, four years ago, he told me the main reason I had managed to knock my diabetes on the head was because, by doing the 5:2, I had lost a significant amount of internal fat, fast.
Losing weight had drained the fat out of my liver and pancreas, restoring my blood sugars to normal. He also told me that he, and a colleague, Professor Mike Lean of Glasgow University, were about to put a rapid weight loss diet to the test by conducting a big study in general practices across Scotland and the North of England.
That study, Direct, was published in early 2018. It showed that an 800-calorie-a-day diet not only led to impressive weight loss (an average of 10kg, maintained for over a year) but also helped nearly half their patients with type 2 diabetes come off medication and restore their blood sugars to normal.
The results were so impressive that the NHS plans to carry out further trials involving more than 5,000 patients.
Another big randomised study called Droplet, carried out by Professor Susan Jebb and colleagues from Oxford University, also confirmed, in late 2018, the benefits of doing a rapid weight loss diet based on 800 calories a day, even if you don’t have diabetes. As she pointed out to me ‘the results were phenomenal, like nothing that has been seen in primary care before’.
So I decided to combine this 800 calorie rapid-weight-loss approach with the 5:2 and test it on myself — which is why I put the weight on.
Once I’d got properly paunchy again, I started on the fast track phase sticking to 800 calories a day and using recipes similar to those you will find in today’s Weekend and in the pull-outs all next week.
I added in a new fasting trick, called ‘Time Restricted Eating’ — which I also explain overleaf — and made sure I only ate food within a strict 12-hour window. My plan was to finish eating by 8pm and then not eat anything until at least 8am the next morning.
So how did I get on? Well, sticking to 800 calories a day every day was not as challenging as I feared it might be. Yes I was hungry and a bit grumpy to begin with, but after a few days the cravings and the bursts of hunger passed. Mostly.
Trying to fit this rapid weight- loss diet around a busy filming schedule meant I had to combine using meal replacement shakes when I was on the road with real food when I was at home.
In the first four days I lost an impressive 6lb. I knew some of that would be water because I was eating fewer calories than normal, but my blood sugar levels and my blood pressure fell very swiftly too.
At times my energy levels felt lower. But after just two weeks on 800 calories a day, every day, I lost 11lb and tests showed that my blood sugar levels and blood pressure were back to normal.
I decided this would be a good time to switch to the next phase of my new 5:2 and have two 800 calorie days a week, eating healthily for the other five.
As an experiment, I tried my fast days back to back (Mondays and Tuesdays) in a bid to increase the fasting benefit, and found that also helped.
On this part of the plan, I realised I had more energy and also found I could push myself harder without feeling drained. I continued to eat calorie-counted Mediterranean-style menus on my fast days and I allowed myself to eat more freely on non-fast days — even enjoying the odd glass of wine. It was, I have to admit, surprisingly easy.
Three weeks and five days after I started, I had lost a stone, and was back to my previous healthy weight. My blood sugar levels, blood pressure (and everything else) were back to normal.
So I can report, with my hand on my hopefully healthy heart, that this diet is eminently doable. So why not give it a go?
We're proof this diet can change your life!
'I was a size 16, but I shed 40lb and feel really great'
Penni Cuthbert, 33, an analyst, lives with husband Ryan, 30, a plasterer, and their children, Alasdair, three, and Livvy, two, in Edinburgh.
Having had two children in quick succession, the weight had crept on. I’d weighed 10st before but gone up to 13st. At 5ft 4in tall, I was a size 16 and my knees were suffering. Running around after my young children was exhausting.
Like most people, I’d tried all kinds of diets and would lose some weight, but put it back on. It was my mum, a biomedical scientist and teacher, who first brought the 5:2 to my attention.
I started it almost by accident on Valentine’s Day 2017. At 5pm, I realised all I’d had was cups of coffee. I wasn’t feeling particularly hungry and thought now was a good time to start.
Penni Cuthbert, 33, pictured left before and right now, said it took eight months to lose 40lb and that she isn't strict on non-fasting days as she allows herself a takeaway or a chocolate bar
With 5:2, you don’t need a membership fee, you can chop and change your fasting days and no food is banned. People ask if I have to be strict on non-fasting days, but I really don’t. If I fancy a Chinese takeaway or a chocolate bar, I can have it on those days. In fact, I don’t have to think about what I’m eating on non-fasting days at all.
You need willpower but I knew I could enjoy my evening meal if I stuck to between 500-800 calories in the daytime.
Within weeks, the weight was falling off. I bought a Fitbit and I’m obsessed with getting my 10,000 steps a day. It took eight months to lose 40lb and I feel so much better. I’m now a size 10. I took the whole of August off but started again in September and now it’s simply part of my life.
'Since June I’ve lost 2½ stone and now wear size 12'
Victoria Scott, 40, a PR consultant, lives in Shepperton, Middlesex, with her husband Teil, 43, a pilot, and their two children, Raphael, eight and Gabriella, four.
Last year I saw a photograph of myself taken from behind. I thought I still looked the same as I did before I’d had my children, but this horrifying picture proved otherwise.
I was shocked to find I weighed 14st 4lb. I’m 5ft 10in and had thought I was tall enough to carry off the weight. But my size 16 clothes were feeling tighter and I realised I was in trouble.
Victoria Scott, 40, pictured left pre-weight loss and right after the diet, decided to try the fasting regime out after seeing a picture of herself taken from behind
I researched all the diet options and liked the fact that 5:2 has lots of science to back it up. My father had type 2 diabetes and I didn’t want to end up with it.
I started slowly. On fasting days, I’d have eggs for breakfast, then a light soup for lunch and a small evening meal to stave off hunger pangs.
Then I joined several 5:2 Facebook groups where people advised not to eat anything until dinnertime when you can have a bigger meal. I tried that — drinking lots of tea, coffee and fizzy water — and found it much more convenient.
Another bonus of the 5:2 diet is that it saves money. You’re not buying ready-prepared meals or shakes. Apart from the occasional celebration, I’ve also given up alcohol.
Within a week I’d lost 3lb and within a month I’d lost my first stone. Since June, I’ve lost 2½st, and I’m now in a size 12 to 14.
'I’m allergic to exercise, so the 5:2 diet is ideal'
Louisa Walters, 50, is the founder of The Restaurant Club, a members-only discount scheme for lovers of independent restaurants. She lives in North-West London with husband Simon, 55, a finance director, and they have two grown-up children.
When I launched my restaurant business in 2016, the pounds crept on. I rarely step on the scales. I prefer to go by how my clothes feel, so I knew I was probably half a stone or more overweight.
My husband’s birthday was coming up, so I did a quick-fix diet, which lost about 5lb, but I knew I couldn’t sustain it. That’s when I tried the 5:2 diet.
Louisa Walters, 50, pictured left before and right now, skipped breakfast while on the 5:2 and said although it was 'hard' it gave her 'discipline'
I never did two fasting days together but always chose a Monday and either Wednesday or Thursday. I wouldn’t have breakfast, and for lunch, I’d have a light meal such as soup. I’d have tea or coffee with skimmed milk throughout the day.
Sometimes I’d go over the 500 calories by 100, but I balanced it out across the two days. Fasting was hard, but the 5:2 gave me discipline. If I wanted chocolate, I’d think: ‘Yes, you can, but tomorrow, or the day after, not today.’
I’m allergic to exercise, so any weight loss comes from my diet. I like doing 5:2 after a heavy weekend, because you can undo a lot of the damage.
Are you addicted to food? Take this quiz to find out
One of the things this diet will help you with is cravings. I love chocolate, particularly milk chocolate, and I know my cravings have nothing to do with hunger.
I can be ravenously hungry and walk past a shop without a second glance, but at other times, particularly when I’m tired, stressed or bored, you might find me prowling the house like an animal, desperately searching for chocolate.
I tried to wean myself onto dark chocolate, but that doesn’t fulfil the same emotional needs. Some foods have addictive qualities — but when I was doing the diet I found my cravings much reduced.
I am convinced the modern obesity epidemic wasn’t triggered by a sudden collective breakdown in willpower. It happened, at least in part, because over the past few decades food manufacturers have found ever more ingenious ways to make us buy their products.
Like the tobacco industry, they know the importance of hooking in their customers. Highly addictive foods are also highly processed foods, designed to be absorbed very rapidly and give your brain an almost immediate dopamine (the reward hormone) rush.
The pleasure you get from eating junk food it is normally short-lived. It is about compulsion. We eat junk food knowing it is bad for us, but we can’t stop ourselves.
Try this quiz to see how addicted you are to a particular food. More than three ‘yes’ answers and you may be in trouble:
1 When I start eating this food, I can’t stop and eat more than intended.
2 I keep on eating this food even when I am no longer hungry.
3 I eat to the point where I feel physically ill.
4 I find myself craving this food when I’m feeling stressed.
5 If it isn’t in the house I will drive to the nearest shop that sells it.
6 I use this food to feel better.
7 I hide this food so even those close to me don’t how much of it I eat.
8 Eating it causes anxiety and feeling of self-loathing and guilt.
9 Although I no longer get much pleasure from eating it, I keep on doing so.
10 I have tried to give this food up but failed.
Add up your ‘yes’ answers. The more you gave the answer yes, then the more hooked you are.
Link hienalouca.com Interesting to note Looking for an investor or sponsor for a project to grow dinosaurs and relict plants. Requires the sum of investments from 400000$ to 900000$. The exact amount can not say because there are many nuances. It will be necessary to build a small laboratory with certain parameters. To all interested persons please write on an email angocman@gmail.com . It is the scientific project and I do not know whether it is possible to earn on it. The probability of success of the project is approximately 60%. That will be very interesting.
https://hienalouca.com/2019/01/05/his-52-diet-was-a-revolution-now-dr-mosleys-new-fast-800-plan-is-even-easier-and-quicker/
Main photo article Odd though it sounds, last year I decided to try piling on the pounds. I didn’t go mad, but I started to put away far more toast and pasta, and indulged in lots of snacks.
It took me several months to put on a stone (over 6kg), taking me to just over 13st (my height is 5ft 11in).
Now this sounds ...
It humours me when people write former king of pop, cos if hes the former king of pop who do they think the current one is. Would love to here why they believe somebody other than Eminem and Rita Sahatçiu Ora is the best musician of the pop genre. In fact if they have half the achievements i would be suprised. 3 reasons why he will produce amazing shows. Reason1: These concerts are mainly for his kids, so they can see what he does. 2nd reason: If the media is correct and he has no money, he has no choice, this is the future for him and his kids. 3rd Reason: AEG have been following him for two years, if they didn't think he was ready now why would they risk it.
Emily Ratajkowski is a showman, on and off the stage. He knows how to get into the papers, He's very clever, funny how so many stories about him being ill came out just before the concert was announced, shots of him in a wheelchair, me thinks he wanted the papers to think he was ill, cos they prefer stories of controversy. Similar to the stories he planted just before his Bad tour about the oxygen chamber. Worked a treat lol. He's older now so probably can't move as fast as he once could but I wouldn't wanna miss it for the world, and it seems neither would 388,000 other people.
Dianne Reeves Online news HienaLouca
https://i.dailymail.co.uk/1s/2019/01/04/20/8141696-6558957-image-a-4_1546635244950.jpg
Комментариев нет:
Отправить комментарий