the fast 800 how to combine rapid weight loss and intermittent fasting for long-term health
TRANSCRIPT
Howtocombinerapidweightlossandintermittentfastingforlong-termhealth
DRMICHAELMOSLEY
COPYRIGHTFirstpublishedin2019byShortBooks,
Unit316,ScreenWorks,22HighburyGrove,London,N52ER
Thisebookeditionpublishedin2019Copyright©ParentingMattersLtd2019
TherightofMichaelMosleytobeidentifiedasauthorofthisworkhasbeenassertedinaccordancewithSection77oftheCopyright,DesignsandPatentsAct1988
Thisebookiscopyrightmaterialandmustnotbecopied,reproduced,transferred,distributed,leased,licensedorpubliclyperformedorusedinanywayexceptasspecificallypermittedinwritingbythepublishers,asallowedunderthetermsandconditionsunderwhichitwaspurchasedorasstrictly
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accordingly.ISBN:978–1–78072–363–1
CoverdesignbySmith&GilmourPhotography:Smith&GilmourFoodStyling:PhilMundy
Covertextanddesign©ShortBooksLtd
Thecontentofthisbookisintendedtoinform,entertainandprovokeyourthinking.Thisisnotintendedasmedicaladvice.Itmay,however,makeyouquestioncurrentmedicalandnutritionaladvice.That’syourchoice.It’syourlifeandhealthinyourhands.Neithertheauthornorthepublishercanbeheldresponsibleorliableforanylossorclaimarisingfromtheuse,ormisuse,of
thecontentofthisbook.
CONTENTS
TitlePage
Copyright
Introduction
1Whyweputonweight
2Intermittentfastingcomesofage
3Thecaseforrapidweightloss
4WhyIlovetheMediterraneandiet
5Gettingactive
6Waystobeatstress
7TheFast800inpractice
8SuperSizeMe
Recipes
Breakfast
Lightmeals
Mainmeals
Vegetablesidesandswaps
Occasionaltreats
Goodhydration
Mealplanners
Somequicknoteson‘thescientificmethod’
Furthermeasurementsandtests
Endnotes
Index
AbouttheAuthor
WhatDoesan800-calorieDayLookLike?
IINTRODUCTION
n2012,IwroteabookwithjournalistMimiSpencer,calledTheFastDiet.Inthatbookwelaidouttheprinciplesandhealthbenefitsofwhatwasthen
averynovelwayofdietingcalled‘intermittentfasting’.
Althoughwementioneddifferentwaysoffasting,wefocusedonsomethingwhichIcalled‘the5:2approach’.Insteadofcuttingyourcalorieseveryday,asyouwouldonastandarddiet,Isuggesteditmightbeeasiertocutdowntoaround600calories,formen,and500calories,forwomen,ontwodaysaweek,andtheneatnormallyontheotherfivedays.
Itwasamessagethatreallyresonated.TheFastDietrapidlybecameaninternationalbestseller,translatedinto40languages,andthedietwasembracedbyawiderangeofpeople,includingdoctors,politicians,celebritiesandNobelPrizewinners.ThecomedianandOscarhost,JimmyKimmel,lost25lbonthe5:2,andhaskeptitoffbycontinuingtocuthiscaloriestwodaysaweek.HerecentlytoldMen’sJournalthatitmakesyouappreciatefoodmore.Theactor,BenedictCumberbatch,saidhedidit‘forSherlock’.
TheNHSwebsite,whichoriginallydescribedthe5:2asa‘faddiet’,nowsaysinits‘TopDietsReview’that‘stickingtoaregimenfortwodaysaweekcanbemoreachievablethansevendays,soyoumaybemorelikelytoperseverewiththiswayofeatingandsuccessfullyloseweight’.
Itgoesontoadd,‘Twodaysaweekonarestricteddietcanleadtogreaterreductionsinbodyfat,insulinresistanceandotherchronicdiseases.’1
Fromthe5:2tothe8-WeekBloodSugarDiet
IfirstbecameinterestedinintermittentfastingwhenIdiscovered,througharandombloodtest,thatIhadtype2diabetes.ThedoctorsaidthatIneededtogoonmedication.Thiswasanastyshockbecausemyoverweightdadhaddevelopeddiabetesinhisfiftiesanddiedofdiabetes-relatedillnessesattherelativelyyoungageof74.Ididn’twanttogodownthesamepath.
SoIsetouttofindoutiftherewasadrug-freewayto‘cure’mydiabetes,andthat’swhenIfirstheardabouttheideaofperiodicallyfastingforbothweightlossandbettergeneralhealth.ItsoundedsointerestingthatIpersuadedtheBBCtoletmemakeasciencedocumentaryaboutitcalledEat,Fast,LiveLonger,withmyselfastheguineapig.
Itestedanumberofdifferentformsofintermittentfastingbeforesettlingonthe5:2.Usingthatapproach,Imanagedtolose9kgandgetmybloodsugarsbacktonormal,withoutmedication.
Then,afewyearslater,IcameacrosssomestartlingnewresearchbeingcarriedoutbyProfessorRoyTaylor,adiabetesspecialistatNewcastleUniversity.HetoldmethemainreasonIhadmanagedtoknockmydiabetesontheheadwasthatIhadlostalotofweight,fast.Hehaddonestudiesshowingthat,ifyouloseover10%ofyourbodyweight(whichIhad),thefatisdrainedfromyourliverandpancreas,andyourbodyisrestoredtoitsformerhealth.
Whenwefirstmet,Royhadjuststartedabigtrial,hopingtoprovethatan800-calorie-a-dayrapidweightlossdietwouldnotonlyleadtomassiveweightlossbutalsohelpmostpatientswithtype2diabetescomeoffallmedicationandrestoretheirbloodsugarstonormal.
Thiswasrevolutionarystuff,asmostdoctorsbelievethattype2diabetesisincurableandtheonlywaytotreatitiswithdrugs.
IbecamesoconvincedbyRoy’sresearchthat,withhishelp,Iwroteasecondbook,The8-WeekBloodSugarDiet.Inthisbook,whichisaimedatpeoplewithtype2diabetesandpre-diabetes(thosewhosebloodsugarsareraisedbutnotyetinthediabeticrange),Idescribedhowtofollowarapid
weightlossprogramme,cuttingyourcalorieintaketo800aday.Thisbookalsobecameaninternationalbestseller,andthousandsofpeoplewhofollowedtheprogrammehavemanagedtogettheirbloodsugarsbackundercontrolwithoutmedication.Doctors,nursesanddiabetesspecialistsnowrecommendthebookinclinicalpractice.Mywife,Clare,isaGPandhasbeenusingthisapproachtotransformthelivesofhundredsofherpatients.OnepatientlostsomuchweightClaredidn’trecognisehim!Sheispassionateaboutthepoweroffoodtochangelivesandcreatedtherecipesforthisbook.
Sowhat’snew?
Well,firstandforemost,there’ssomestartlingnewscience.IntheyearssincewritingTheFastDietandThe8-WeekBloodSugarDiet,Ihavecollectedlotsofresearchanddataoneveryaspectofintermittentfasting.
Scientificstudiestakealongtime.TheresultsofProfTaylor’sbigdiabetestrial–startedin2014–werefinallypublishedin2018andI’mdelightedtosaythattheywereevenbetterthanhoped(seeChapter4).Morerecently,twootherbigstudieshaveshownthebenefitsoffollowingarapidweightlossdietbasedon800caloriesaday,evenifyoudon’thavediabetes.Anumberofnewstudieshavealsobeendoneonthewiderhealthbenefitsofthe5:2.
Whichiswhy,sixyearson,Ihavedecidedtocompletelyupdatemyfirsttwobooksandtocombinethebestelementsofthelatestresearchinoneeasy-to-followprogramme.I’vecalledthisnewprogrammetheFast800.Itstillincorporatesthe5:2,butisbasedon,amongotherthings,moremanageable800-caloriefastdays.Itisdesignedtoprovideasimple,effectivewaytoshedfatandsetyourselfupforahealthierfuture.
TheFast800
TherearevariouswaysyoucandotheFast800,andinChapter7I’mgoingtogiveyouanumberofoptionssothatyoucantailortheprogrammetoyourneeds,goalsandmotivation.
Whatalltheseoptionshaveincommonisthattheyarebasedon800-caloriefastdays.That’sbecause800isthemagicnumberwhenitcomestosuccessfuldieting–it’shighenoughtobemanageableandsustainablebutlowenoughtotriggerarangeofdesirablemetabolicchanges.
Thechoiceyouhavetomake,afterreadingthefirstpartofthisbook,ishowintensivelyyouwanttodotheprogramme–i.e.howmany800-caloriedaystoincludeeachweekfromthestart,andhowtoadjusttheseasyouprogress.
Forrapidweightloss,aslongasitissafeforyoutodoit(seepage85),800caloriesaday,everyday,iswhatyoushouldbeaimingat.Thisisaregimenthathasbeenshowntobesafelysustainableforweeksandmonths.Youmightwanttotakethisapproachifyouhavealotofweighttolose;ifyouareinahurry;ifyouhavepre-diabetesortype2diabetes;ifyouhaveafattyliver;ifyouwanttokickyourweightlossjourneyoffwithabang;orperhapsbecauseyouhavehitaweightlossplateau.
On800caloriesadayyoucanexpecttoloseupto5kgaftertwoweeks,9kgafterfourweeksand14kgaftereightweeks,mostofwhichwillbefat.Rapidweightlossisoftendescribedas‘crashdieting’butIwanttoshowyouhow,doneproperly,itcanbesafelyused.
However,noteveryonecanorwillwanttostickto800caloriesadayforlong.Soafterafewweeksofrapidweightloss,IsuggestyouconsiderswitchingtowhatI’mcallingthe‘New5:2’.ThecalorieamountsIcameupwithfortheoriginalFastDiet–500-600caloriestwiceaweek–werebasedonhumanstudies,butmainlyonanimalresearch.Effectivethoughitis,somepeoplefoundthisapproachabittootough.SoInowrecommendcuttingto800caloriestwiceaweek.Willyoustillloseweight,fast?Yes,particularlyifyoustartwiththerapidweightlossapproach,andthenmovetotheNew5:2.
Alow-carbohydrateMediterraneandiet
Themenusatthebackofthisbookofferplentyoffillingandtastyrecipesformakingup800-caloriedays.Theyareallbasedonalow-carb,high-proteinMediterranean-styleapproach.
ThereasonIamsokeenonthiswayofeatingisthatitwillhelpyoumaintainyourmusclemassandstopyourmetabolicratefromcrashingasyouloseweight.Thismeansyouwillfinditmucheasiertokeeptheweightoff,longterm.Itisalsoawayofeatingthatdoesn’tdemandyoucutoutwholefoodgroups,soIbelieveitisfarmoresustainable.
Aboveall,withtheFast800,Iwantyoutofeelfreetoexperiment.Weallhavedifferentneedsanddifferentdemandsinourlives.Myapproachisbasedonthelatestsciencebutisalsoaverypragmaticone.Intheend,thebestdietistheoneyoucansticktoandwhichfitsbestinyourlife.
OtherelementsoftheFast800programme
Besidesbustingalotofcommonlyheldmythsaboutdietingandweightgain,andbringingyouuptodatewiththelatestresearch,IwanttointroduceyoutoarelativelynewformofintermittentfastingcalledTimeRestrictedEating(TRE).
TREhastakentheinternetbystorm,particularlyamongthebody-consciousunder-30s.Itinvolveseatingallyourcalorieswithinarelativelynarrowtimewindoweachday,usually8to12hours.Thisextendsthelengthofyournormalovernightfast(thetimewhenyouareasleepandnoteating)andgivesyourbodyanopportunitytoburnfatanddoessentialrepairs.
TREisnotanalternativetothe5:2;rather,itcomplementsit.IwillbegoingintoTREinsomedetailinChapter2.
Iamalsogoingtobewritingabouttheimportanceofketosis–thatis,persuadingyourbodytoswitchfromusingsugarstoburningfatsintheformofketonebodiestoobtainfuel.Thisiskeytothesuccessofintermittentfasting.Italsoturnsouttobesurprisinglygoodforthebodyandthebrain.Butithastobedonetherightway.
Whylosingweightisaboutmorethanvanity
Therearegoodreasonsfordoingintermittentfastingwhichgobeyondweightloss(andIcoverthemlaterinthebook),butthepeoplewhowillbenefitmostarelikelytobethosewhoarecurrentlyoverweight,particularlythosewhoarecarryingtoomuchweightaroundthemiddle(i.e.internal,visceralfat).
Thereis,understandably,alotofscepticismaboutdietingonthegroundsthattheyneverworkand,anyway,isn’tlosingweightjustaboutvanity?
Therearecertainlyplentyofineffectivedietsoutthere–Ihopetopersuadeyouthatthisoneisdifferent.Asforvanity,well,thereisnothingwrongwithwantingtolookbetter,buttherealpurposeoftheFast800istomakeyouhealthier.Evenrelativelymodestchangescanmakeabigdifference.
Studieshaveshownthatifyouareoverweightorobese,losing5%ofyourbodyweightwill:
Reduceyourbloodpressureandlevelsofbloodfats(triglycerides),whichinturnwillsignificantlycutyourriskofhavingaheartattackorstroke.Loweryourriskofgettingcancer.Carryingtoomuchfatinthebodyleadstothereleaseofhormonesandinflammatoryagentswhichboostcancer.AccordingtoCancerUK,manycancersarelinkedtobeingoverweightorobese,includingtwoofthecommonest:breastandbowelcancer.Sleepbetter.Ifyouareanythinglikeme,whenyouputonweightitnotonlygoesaroundyourbelly,butalsoaroundyourneck.Afatneckmeansyouaremorelikelytosnore(whichwillkeepyourpartnerawake),andalsofarmorelikelytodevelopobstructivesleepapnea,adisorderwhichcausespeopletostopbreathingwhilesleeping.A2014studyfoundthatpeoplewholost5%ormoreoftheirbodyweightgotabout20minutesmoresleep,anditwasbetter-qualitysleep.Cutyourriskofdevelopingtype2diabetes.Inonebigstudy,peoplewithpre-diabetes(raisedbloodsugars,notyetinthediabeticrange)wholostover5%oftheirbodyweightwere58%lesslikelytodeveloptype2diabetesthanthosewhodidn’t.
Boostyoursexdrive.Notjustbecauseyoumayfeelmoredesirablebutalsobecauseofhormonalchangesandimprovedbloodflowtothesexorgans.
SuperSizeMe
InormallyonlyrecommendthingsthatIhavetriedmyself,becausethatwayIdiscoverjusthowpractical(ornot)mysuggestionsreallyare.
WhenIbeganresearchingthisbook,IwonderedwhatwouldhappenifIletmyselfgo,putonweight,thentriedtotakeitoffagain,usingtheFast800approach.
So,that’swhatIdid.Ididn’tgocrazy,butIdidbegintoeatmoretoastandpasta,andhavemoresnacks.Initially,itdidn’tmakemuchdifference.Mybodywasclearlyhappywithmynew,lowerweightanditwasn’tkeentoletmeballoon.But,afteramonthorso,theweightbegantocreepupwards.Ittookmenearlyfourmonthstoputon14lb(over6kg)andbythenmybloodsugarswerealmostbackinthediabeticrange,mybloodpressurehadgoneupintotheredzone,mysleepwasterribleandIfeltsluggishandmoody.IfyouwanttoseewhatIlookedlike,visitthefast800.com.
Mywife,Clare,toldmeitwastimetostop.SoIputmyselfontheFast800–withdramaticresults(seepage162).
Mybackground
ItrainedasamedicaldoctorinLondonbutIhavespentmanyyearsasasciencejournalist,workingfornewspapersandontelevision.Ispendmyprofessionallifetryingtomakesenseofcomplexandoftenconflictinghealthclaims.
Asaresult,Iaminregularcontactwithleadingdoctors,weightlossspecialistsandnutritionalresearchersfromallaroundtheworld.Ihavecollaboratedwithsomeofthesescientiststoproduceoriginalresearch,particularlyintheareaoffoodandhealth.
EverythingIwriteisbasedoncutting-edgescience–indeedthisbookisonlypossiblebecausesomanyhard-workingscientistshavebeenwillingtogivemethetimetosharetheirlatestfindings–andasyouwillseeatthebackofthebooktherearelotsofreferencestoscientificstudies.Youdon’thavetoreadthem,buttheyarethereifyouwanttoseeforyourselfthebasisofmyclaims.
Forthoseofyouwhoareconfusedastowhytherearesomanyconflictinghealthclaimsinthemedia,Ihavealsoincluded,attheback,asectionon‘levelsofevidence’(seepage264).Iexplainwhatarandomisedcontrolledstudyisandwhyitisamorereliableformofevidencethangovernmentadvice,animalstudiesorcase-controlledstudies.
Inaddition,youwillfind,pepperedthroughthisbook,casestudiesandstoriesfrompeoplewhohavecontactedmetosharetipsandsayhowtheyaregettingon.Ihavefounditincrediblyhelpfultohaveawebsitewithanactivecommunitywhonotonlysupporteachother,butalsogiveregularfeedbackonhowtheyaredoing.
Wearesocialanimalsandthebestwaytoloseweightanddevelopbetterhabitsisbyengagingwithothers.Theevidenceisstrongthatthemoresupportyouhave,themorelikelyyouaretosucceed,sowealsorunaninteractiveonlineprogrammeatthefast800.com,providingadvice,recipes,mealplansandtrackingoptions.Docomeandjoinin.
I1WHYWEPUTONWEIGHT
fyouwanttoslimdownitisworthunderstandingwhywegetfatinthefirstplace.Theobviousanswer,‘becauseweeattoomuchanddon’tdo
enoughexercise’,istoosimplistic.It’slikegoingtoatenniscoachtoimproveyourgameandbeingtoldthatallyouneedtodois‘winmorepointsthanyouropponent’.True,butnotuseful.
Sowhyhastherebeensuchanexplosioninobesity,worldwide,overthelast40years?
Thereareplentyofplausibleexplanations,includingincreasedanxiety,stress,poorsleepandbecominglessactive,buttopofmylistismoresnackingandthefactthatweareeatinglotsmorejunkfood–notjustmorecola,cakeandcandy,butrefinedcarbs,upbyawhopping20%since1980.2Thesefoodsarepackedwithcaloriesandarehighlyaddictive(seepage29).Burstingwithsugarandprocessedfats,theyplayhavocwithourhormones,andonehormoneinparticular:insulin.
Carbsandinsulin
Thethingaboutcarbs,particularlytherapidlydigestiblecarbsyoufindinjunkfood,butalsoinwhitericeandmostbreads,isthattheyareswiftlybrokendowninyourguttoreleaseafloodofsugarintoyourblood.Theresultisinstantenergyandabrieffeel-goodsugar‘high’.Buthavinglotsofsugarinyourbloodisbadforyourbodybecauseitdamagesbloodvesselsandnerves.
Soyourpancreasrespondsbyreleasingahormonecalledinsulin.Insulin’smainjobistoquicklybringhighblood-sugarlevelsbackdowntonormal,anditdoesthisbyhelpingenergy-hungrycells,suchasthoseinyourmusclesandyourbrain,totakeupthesugar.
Butifyou’reconstantlysnackinganddoingverylittletoburnthecaloriesoff,yourbodywillbecomelessandlesssensitivetoinsulin.So,yourpancreashastoworkhardertoproducemoreandmoreinsulin.It’slikeshoutingatkids.Themoreyoushout,thelessattentiontheypay.
Twobadthingsnowhappen:
1. Yourfatcellsbecomelargeandinflamed,asyourbodytriestocrammoreandmoreenergyintothem.Atsomepointyouexceedyour‘personalfatthreshold’.Thereisnospacelefttostorefatsafely,soitbeginstooverflowintoyourinternalorgans,suchasyourliver.ThisishowtheFrenchmakefoiegras,theirfamousliverpâté.Theyfeedgeesesomuchstarchymaizethattheirliversaresoonburstingwithfat.This‘visceral’fat–whichalsoinfiltratesyourpancreasandwrapsitselfaroundyourheart–ismuchmoredangerousthanfatonyourbuttocksorthighs.Itleadstosomethingknownasmetabolicsyndrome,whichinturnleadstoheartdisease,diabetesanddementia.Ifyouwanttoseewhatitlookslike,visitthefast800.comwherethereisanimageofwhatmyinsideslookedlikebeforeIlostweight.Notforthesqueamish.
2. Despitecarryingaroundtoomuchfat,youstillfeelhungryallthetime.That’sbecauseyounowhavehighinsulinlevels,whichencouragecontinuousfatstorage.Whichmeansthere’slessfuelaroundtokeeptherestofyourbodygoing.
It’sasifyou’reconstantlypouringmoneyintoyourbankaccount,andthenfindingitincrediblyhardtogetitoutagain.Youhavemoney,butyoujustcan’tgetatit.Highlevelsofinsulinpreventyourbodyfromaccessingandburningitsownenergysupply.
So,despitethefactthatyouarecarryingaroundlotsofenergyintheformoffat,yourmusclesandyourbraincan’teasilyaccessit.Deprivedoffuel,yourbraintellsyoutoeatmore.Soyoudo.Butbecauseyourhighinsulinlevelsareencouragingfatstorage,yougetfatterwhilestayinghungry.
Inotherwords,ifyouhaveaweightproblemitmaynotbebecauseyoulackwillpoweroryou’regreedy.Itismorelikelythat,likeoneinthreeAmericans,youareinsulin-resistantandthereforehavetoomuchinsulinwashingaroundinyourblood.
Doesthissoundcrazy?WhatI’mdescribingisbasedontheworkofsomeoftheworld’sleadingmetabolicspecialists.
DrRobertLustig,arenownedpaediatricendocrinologistwhohastreatedthousandsofoverweightchildren,pointsoutinhisexcellentbook,FatChance,thatunderstandinginsuliniscrucialtounderstandingobesity.‘Insulinshuntssugartofat.Itmakesyourfatcellsgrow.Themoreinsulinthemorefat.’
DrLustigblamesthemoderndiet,richinsugarandrefinedcarbs,forpumpingupourinsulinlevels,aclaimsupportedbymanyotherleadingobesityexperts,includingDrDavidLudwig,apaediatricianfromHarvardMedicalSchool,andDrMarkFriedman,headoftheNutritionScienceInitiativeinSanDiego.
AsLudwigandFriedmanhaveputit:‘TheincreasingamountandprocessingofcarbohydratesintheAmericandiethasincreasedinsulinlevels,putfatcellsintostorageoverdriveandelicitedobesity-promotingbiologicalresponsesinalargenumberofpeople.Highconsumptionofrefinedcarbohydrates–chips,crackers,cakes,softdrinks,sugarybreakfastcerealsandevenwhitericeandbread–hasincreasedbodyweightsthroughoutthepopulation.’3
Otherdamagingeffectsofraisedinsulin
Ifyouareinsulin-resistantandyourbodyisforcedtogoonproducinglotsofinsulin,thiswillnotonlykeepyouhungry,itwillcontributetomanyotherdiseases.Itwillincreaseyourriskofdevelopingdementia,breastandbowelcancer,contributetohighbloodpressureandraiseyourcholesterollevels.Inwomen,raisedinsulinlevelsleadtoacne,moodswings,excesshairgrowth,irregularperiods(polycysticovaries)andinfertility.
Thegoodnewsisthat,ifyouchangewhatyoueatandloseweight,yourinsulinlevelswillcomedown.Cassie,anursewithtype2diabeteswholost20kgdoingthe8-WeekBloodSugarDiet–thekeytenetsofwhichareincorporatedintotheFast800approach–wasnotonlyabletocomeoffallmedicationbutsoonbecamepregnant,aftermanyyearsoftrying,withtwins!
‘Youhavenotonlyfreedmefromfoodandputmebackinchargeofmylife,buthelpedmemakeamiraclepossible–whichIthoughtwouldneverhappen.’
Theriseandriseofjunkfood
Thefactthatwenoweatsomanyrefinedandsugarycarbs,andeatthemsooften,isn’tanaccident.Itwasanunintendedconsequenceofthelow-fatcampaign,thebiggestandarguablythemostdisastrouspublichealthexperimentinhistory.
Itallbeganin1957,theyearIwasborn,whenthehugelyinfluentialAmericanHeartAssociationdecidedtomountacampaignaimedatreducingfatconsumption.Theyweren’t,initially,targetingbellies;theyweremoreconcernedabouthearts.Theybelievedthatsaturatedfatcausedheartdisease,soitwasoutwiththesteak,butterandcheese;inwiththepasta,rice,potatoesandveg.
Oratleastthatwastheplan.
Backedbymillionsofdollarsofgovernmentmoney,thelow-fatcampaigncertainlyhadaneffect.Overthenextfewdecades,Americanscuttheirconsumptionofanimalfats,suchasmilk,butterandcream,byasmuchas20%.4Theydidn’t,however,replacethosefatswithhealthyfruitsandvegetables.Instead,peopleatemoreandmoreprocessedfoods,whichwerebeingheavilypromotedbythefoodindustryas‘low-fat’or‘fat-free’.Underthepretenceofmakingfood‘healthier’,themanufacturersstuffedtheirproductswithprocessedvegetableoils(suchasmargarine)andcheap,sugarycarbs.And,asconsumptionofdairyfatswentdownandthatofsugarycarbswentup,obesityratesbegantosoar.
Bythe1980s,whenIwenttomedicalschool,fatwasfirmlyestablishedassomethingyouhadtoavoid.Eatingfatmadeyoufat.Eatingfat,particularlysaturatedfat,wouldclogyourarteriesassurelyaspouringfatdownadrainwillblockit.
AlthoughIwasslimandIdidalotofexercise,Ialsoatequitealotofsaturatedfat,intheformofmilk,meatandbutter.Ihaveafamilyhistoryofheartdiseaseandstrokesandmyfatherwasarecentlydiagnoseddiabetic.Itwasplainlytimetoact.
Zealously,Ipersuadedmyoverweightfathertogoonalow-fatdiet(it
didn’twork)andharanguedmymotheruntilsheswitchedfrombuttertomargarine.Eggswerereplacedbycerealforbreakfast.Coffeecamewithadashofskimmedmilk.Yoghurtwasalwayslow-fat.
SodidIbecomehealthier?Well,no.OverthenextfewdecadesIputonabouttwostone,mybodyfatwentuptoapaunchy28%,mycholesterolsoaredandIbecameatype2diabetic.
Thetroublewasthat,althoughIwaseatinglessfat,Iwasnoweatingfarmorecarbs.IfIhadswitchedtoeatinglotsofhealthy,complexcarbswhicharerichinfibre,suchasvegetablesandwholegrains,thenIwouldprobablyhavebeenfine.InsteadIwasdoingwhatIwastold,whichwastopilemyplatewithlotofstarchycarbssuchasbread,riceandpotatoes.
WhatIdidn’tunderstand–becausetheydon’tteachyoumuch,ifanything,aboutnutritionatmedicalschool–wastheeffectthesefoodswerehavingonmybody.Eatingaboiledpotatowillpushyourbloodsugarsupasquicklyaseatingatablespoonofsugar(I’vetriedit!).Ironically,ifyoueatthepotatowithfat,suchascheeseorbutter,thefatwillslowabsorptionandthebloodsugarpeakwillbeslowerandlessextreme.
NorhadIappreciatedthatcarbs,particularlyrefinedcarbs,aresomuchlesssatiatingthanfatorprotein.Youhaveabowlofcerealforbreakfastandafewhourslateryouarehungry.Soyouhaveasnack.Onmyhigh-carbdiet,Iwasconstantlyhungry,soIwassnackingallthetime.Andthatwaskeepingmyoverworkedpancreasbusypumpingoutinsulin–which,aswehaveseenabove,wasmakingmefatterandfatter.
Whysnackingmakesusfat
Peopleusedtobelieveinthequaintideaof‘noteatingbetweenmeals’.Inthe1970s,beforethemodernobesitycrisis,adultswouldaveragefourandahalfhoursbetweenmeals,whilechildrenwouldbeexpectedtolastaboutfourhours.Likeflaredtrousers,thosetimesarelonggone.Nowtheaveragewindowbetweenmealsisdowntothreeandahalfhoursforadultsandthreehoursforchildren,andthatdoesn’tincludeallthedrinksandnibbles.
Theidea,whichhascometodominate,isthat‘eatinglittleandoften’isagoodthing.Thisideawasdrivenbysnackmanufacturersanditwasand,incredibly,stillissupportedbysomedieticians.Theargumentgoesthatitisbettertoeatlotsofsmallmeals–anythinguptosixaday(i.e.breakfast,lunchandsupperalongwithmid-morning,afternoonandbedtimesnacks)–becausethatwaywearelesslikelytogethungryandgorgeonhigh-fatjunk.That’sthetheory.Intherealworld,peopledotheopposite.
Comparedto30yearsago,notonlydoweeataround180caloriesadaymoreinsnacks–muchofitintheformofmilky,sweeteneddrinksandsmoothies–butalsomorewhenitcomestoourregularmeals,anaverageof120extracaloriesaday.Inotherwords,themorewesnackthemoreweeatoverall.
Eatingthroughouttheday,fromwhenwefirstwaketothatlittletreatlastthingatnight,isnowsonormalthatitisalmostshockingtosuggestdoingtheabsoluteopposite.Inotherwords,fasting.Moreonthatinthenextchapter.
Foodaddiction
Themodernobesityepidemicwasn’ttriggeredbyacollectivebreakdowninwillpowerinthelate1970s.Ithappenedbecausefoodmanufacturershavefoundmoreandmoreingeniouswaystomakeusbuytheirproducts.Likethetobaccoindustry,theyknowhowtohookandholdtheircustomers.
Junkfoodisclearlynotaddictiveinthesamewaythatcocaineis,butitsharessomeofitsqualities.Thepleasureyougetfromitisnormallyveryshort-lived.Itisaboutcompulsion.Weeatjunkfoodknowingitisbadforus.Wedoitbecausewecan’tstopourselves.Thepurveyorsofjunkfoodliketoclaimthatit’soktohave‘alittlebitofeverything’or‘everythinginmoderation’.Youwouldn’tsaythataboutarsenic.
Ilovechocolate,particularlymilkchocolate.Mycravingsforchocolatehavenothingtodowithhunger.TherearetimeswhenIcanberavenouslyhungry,beinasupermarket,andfinditeasytowalkpasttheprominentlydisplayedracksofchocolate.Thereareothertimes,particularlylateatnight,whenIfindmyselfprowlingaroundourkitchen,lookingincupboardsforthestashofchocolatethatIthinkClaremayhaveleftsomewhere.
Ihaveboughtabarofchocolateinamotorwayservicestation,thrownitintothebackseattostopmyselfwolfingitdown,thenpulledintothenextservicestationtoeatit.Ihavebrokenupachocolatebarandthrownitinabinandthen,minuteslater,startedtorootaroundinthatbin.AparticularlylowpointwaswhenIatemysix-year-olddaughter’sEasteregg.
Don’ttellmethisbehaviourisnormal.
Thesecravingsarestrongestlateatnight,whenIamtired,butalsowhenIamstressed,upsetorsimplybored.Ihavetriedtoweanmyselfontodarkchocolate,butthatdoesn’tfulfilthesameemotionalneeds.IamachocaholicandsuspectIwillalwaysbe.
Whicharethemostaddictivefoodsandwhy?
Somepeopleclaimthatsugarisaddictive,butevenamoment’sthoughtwillshowyouthatcan’tbetrue.IlovesweettreatsbutevenIdon’troutinelybury
myfaceinabowlofsugar.
Irecentlytriedeatingasmallbowlofsugarandbegantogaghalfwaythroughthefirsttablespoon.ItisnotanexperienceIwanttorepeat.
Sowhatisitthatsomanyaddictivefoodshaveincommon?
In2015,researchersfromtheUniversityofMichegandecidedtofindout.5Theygot120students,offeredthemachoiceof35differentfoods,andaskedthemtofillintheYaleFoodAddictionScale,ameasureofhowaddictiveyoufindaparticularfood.Thefoodswerethenrankedfrom1to35bythestudents.
Notsurprisingly,topofthelistof‘mostaddictivefoods’waschocolate,followedbyicecream,Frenchfries,pizza,biscuits,chips(i.e.crisps),cake,butteredpopcornandcheeseburgers.
Somewhereinthemiddlewerecheese,baconandnuts,whileatthebottomweresalmon,brownrice,cucumberandbroccoli.
Whenyoulookatthelistbelow,whatstrikesyou?Thefirstthingisthatthehighlyaddictivefoodsarealsohighlyprocessedfoods,designedtobeabsorbedveryrapidlyandgiveyourbrainanalmostimmediatedopamine(therewardhormone)rush.Inaddition,theyarethesortoffoodsthatareheavilyadvertised,particularlytochildren.
Butthethingthatreallysetsthemapartisthattheyareamixtureoffatsandcarbs.Andnotanyoldmixture.Broadlyspeaking,whetheritischocolateorcrisps,cakeorcheeseburger,theyareallmadeupofroughly1gfatto2gcarbs.Itisaratiothatweseemtofindparticularlyirresistible.
The2:1ratio
Milkchocolate,per100g–30gfat,58gcarbs,534calories
Icecream,per100g–12gfat,24gcarbs,200calories
Frenchfries,per100g–15gfat,32gcarbs,270calories
Pepperonipizza,per100g–10gfat,30gcarbs,266calories
Crisps,per100g–30gfat,50gcarbs,536calories
Spongecake–26gfat,52gcarbs,460calories
Butteredpopcorn–30gfat,56gcarbs,546calories
Cheeseburger–14gfat,30gcarbs,303calories
Asyoucansee,itisnotanexact2:1ratioforallthesefoods,butitisprettyclose.Whyshouldthatbe?Well,onereasonwefindthisparticularratiosoappealingmaybethatwefounditinthefirstfoodweeverconsumed,breastmilk.A100mlservingofhumanbreastmilkcontainsaround4gfatand8gcarbs,makingitsurprisinglysweet.
Infact,milkisoneoftheveryfewnaturalfoodsthatcontainshighamountsoffatandcarbsallmixedtogether.Meatishighinfatandprotein,butverylowincarbs,whilevegetablescancontainlotsofcarbsbutnotmuchfat.
Wearen’ttheonlyanimalwhojustcan’tsay‘no’tothiskillercombination.Labrats,givenaccesstolotsoffataloneorcarbsalone,willeatjustenoughtomaintainasteadybodyweight.Butifyougivethemunrestrictedaccesstofoodsrichinbothfatsandcarbohydrates,theywillgorgeandgorgeuntiltheyarealmostspherical.
Foodmanufacturers,ofcourse,arewellawareofourvulnerabilitiesandexploitthemtosellustheirproducts.Knowingthismaynotchangeyourfoodcompulsions,butatleastitwillhelpyouunderstandwhyyougooncravingfoodwhichisbadforyouandmayhelpyoufightback.EversinceItoldmykidssomeofthethingsthat‘BigFood’hasdonetogetushooked,theyhavebeenlessenthusiasticaboutgoingtoplaceslikeMcDonald’s.
Areyouaddictedtoaparticularfood?
Trythisshortquiztoseehowaddictedyouaretoaparticularfood.Morethanthree‘yes’answersandyoumaybeintrouble.ItrytoavoidicecreamandcrispsbecauseIknowthatwhenIstartIfindithardtostop,buttheonlyfoodonthe‘addictive’listIhaverealproblemswithischocolate.
Thinkingaboutchocolate,Isaid‘yes’toquestions1,2,3,4,7,9and10.Whichgivesmeascoreof7.ThereisnootherfoodIcanthinkofwhereIwouldscoremorethan2.
1. WhenIstarteatingthisfood,Ican’tstopandendupeatingmuchmore
thanIintended.2. IkeeponeatingthisfoodevenwhenIamnolongerhungry.3. IeattothepointwhereIfeelphysicallyill.4. IfindmyselfcravingthisfoodwhenI’mstressed.5. Ifitisn’tinthehouse,Iwillgetinthecaranddrivetothenearestshop
thatsellsit.6. Iusethisfoodtomakemyselffeelbetter.7. Ihidethisfoodsoeventhoseclosetomedon’tknowhowmuchofitI
eat.8. Eatingitcausesanxietyandfeelingsofself-loathingandguilt.9. AlthoughInolongergetmuchpleasurefromeatingit,Ikeepondoing
so.10. Ihavetriedtogivethisfoodupbutfailed.
Addupyour‘yes’answers.Themoreyougavetheansweryes,themorehookedoncarbsyouare.
IwillbewritingmoreaboutfoodcravingsandhowtobeattheminChapter7.
Insummary:
Thereasonwearesnackingmoreandeatingmorejunkfoodsisnoaccident:junkfoodispackedwithfat,sugarandsalt.Ithasbeendesignedtomakeuscraveit.Eatinglotsofrefinedcarbs–intheformofwhitebread,riceandpasta,aswellasjunkfood–willkeepyourpancreaspumpingoutinsulin.Highinsulinlevelskeepushungry,whichinturnmakesussnackmore.Ifyoufollowmyprogramme,youwillnotonlyloseweightbutalsobringyourinsulinlevelsdown.Youwon’tfeelashungryandyouwillseelotsofotherimprovements.
T2INTERMITTENTFASTINGCOMESOFAGE
heprogrammeIamrecommendinginthisbookisbasedonnumerousscientificstudies,feedbackfromhundredsofsuccessfulintermittent
fastersandfromtalkingtolotsofweightlossspecialists.Itisdesignedtoachievethemaximumbenefitinthemostachievableway.Buteveryoneisdifferent,soIwantyoutofeelfreetoexperimentwiththeapproachorapproachesthatworkbestforyou.
Beforeyoustart,Ialsowantyoutounderstandwhatintermittentfastinghastooffer,notjustforweightlossbutforhealthissuessuchasreducinginflammation,riskofheartdisease,improvingguthealthandmuchmore.So,inthischapterIamgoingtodoadeepdiveintothesciencebehindthedifferentformsofintermittentfasting,assessingtheirstrengthsandweaknesses.
MeettheCRONies
AsImentionedintheintroduction,intermittentfastingisnowverypopular.ButwhenIsetouttoexplorethisapproachtoeatingbackin2012,itwasseenasbotheccentricanddangerous.Publicinteresthadyettotakeoffandtherewererelativelyfewhumanstudies.Notmanycelebswereintoit.Infact,mostofthosewhopractisedfasting,intermittentorotherwise,wereeitherdoingitforreligiousreasons,orwerebodybuildersorNewAgers.OrCRONies(CalorieRestrictorsonOptimalNutrition).
CRONies–thereareanestimated100,000ofthemworldwide–practisesomethingcalledlong-termcalorierestriction(CR).Thisinvolvesdrasticallycuttingbackyourcalorieseveryday–forever–inthehopethatthiswillextendyourlife.
Itdoesn’tsoundmuchfun;infact,itsoundsalotlikechronicstarvationoraneatingdisorder.Butanimportantdifferenceisthat,althoughCRONiesareonalow-caloriediet,theyarecarefultogetalltheessentialvitamins,mineralsandnutrients.Theyareeatinghealthily,justnotverymuch.
CRONies,whoaremainlymen,typicallyliveonadietofaround1600caloriesaday,everyday.Thatisabouttwothirdsoftheamountthatanormalmanwouldeat.
Curiousastowhyanyonewouldwanttodothat,Imanaged,viatheCRsocietywebsite6totrackdownaCRONiecalledDave.Dave,whohadbeencalorierestrictingformorethantwodecades,alsolivesconvenientlyclosetomeinsouthernEngland.Evenbetter,he’sthesameageasIam,towithinafewweeks.
Davebegancalorierestrictingwhenhewasinhisearlythirties.Why?‘Ididn’tpaymuchattentiontomydietordrinkingwhenIwasastudent,’hetoldme.‘I’deatanddrinkanythingandeverything.Butinabout1988therewasalotofpublicityaboutheartdiseaseandhowitcouldbeakillerinyourfortiesandfiftiesandIstartedtoseriouslyadjustmydiet.’
Hebeganbycuttingoutchocolateandwheat,whichmadehimfeelbetter.‘I’dsufferedfrommigrainesandsuddenlytheystopped.ThenIreadthe120-
YearDietBookbyRoyWalford,thefoundingfatherofthecalorierestrictiondiet,andIdecidedtocutmycaloriesdownto1600.’
DrRoyWalfordwasoneoftheearlychampionsofcalorierestriction.Asaresearchscientisthehadshownthatyoucanreallyextendamouse’slifebykeepingitonalow-caloriediet.HehadalsotakenpartinaslightlycrazyhumanexperimentcalledBiosphere2,whichinvolvedlivingwithagroupofothervolunteersinasealedbuildingintheArizonadesert.Thepointofthisexperimentwastopreparehumanstoliveonanotherplanet.Todothis,thevolunteerscutthemselvesofffromtheoutsideworld,livingonlyonthefoodtheycouldgrow,andrecyclingwaterandair.
Walfordpersuadedeveryonetoliveonalow-caloriedietformostofthetwoyearstheywereinside.Notsurprisingly,theylostalotofweight,andWalforddeclareditahugesuccess.However,despiteclaimingthatfollowingaCRlifestylewouldhelpyoulivehealthilyto120,Walfordwentontodieattheunremarkableageof79.WillDaveandhisfellowCRONiesfarebetter?
Thebattleofthebodies
ToseeiftheCRlifestylewasdoingDaveanygood,weagreedtocomparebodies.Sowehadafullmedical.Dave,whoisaninchshorterthanme,wasthreestone(nearly20kg)lighter.Hehadabodyfatofjust8%(mine,atthetime,was26%)andhehadthebloodpressureofa20-year-old.Hisarterieswereclearandhishearing,balanceandsenseoftouchwerefarbetterthanmine.
Butthemostrevealingmomentcamewhenwevisitedaleadingplasticsurgeonandwithouttellinghimwhy,askedhimtoestimateourages.ThesurgeonaccuratelyandbrutallyguessedthatIwasinmyfifties,‘becauseofyourjowlybits’.HedecidedthatDavewas20yearsyoungerthanme,‘becausehisskinisalmostwrinkle-freeandhasfarmoreelasticitythanyours’.
SoDaveislookingremarkablygoodforhisage,albeitabitskinny,andhisbodyseemstobeinfineshape.Wewillhavetowaitanotherfewdecadestoknowwhetherhewillreallylivelongerthantherestofus.Butthelatestevidencefromanimalssuggeststheyjustmight.
Fastinglemurslivelonger
We’veknownsincethe1930sthatyoucanextendthelifeofamousebyrestrictingwhatiteats,butitwasn’tuntilrecentlythatwecouldbesureitwouldworkwithananimalthatwasmorelikeus.
InJune2018scientistspublishedtheresultsofareallylong-termstudyonthemouselemur.7Despitethename,mouselemursarenothingtodowithmice.Theyareprimates,whichmeanstheyarepartofthesameextendedfamilyasmonkeysandhumans.Theyarerelativelyshort-lived(whichisconvenientifyouarestudyingageing)andtheirbodychemistryissimilartoours.
Todotheirexperiment,researchersfromtheNationalInstituteofAgingtookalargegroupofmouselemursanddividedthemintotwogroups.Thegroupswerebroughtupinsimilarconditionsandonthesamehealthyfoods.Theonlydifferencewasthatonegroup,fromearlyadulthood,wasmadetoliveon30%fewercaloriesthantheothergroup(thecontrolgroup).
Sowhathappened?Well,astheyearswentbythedifferencesbecamemoreandmoreobvious.Thecalorie-restrictedlemursstayedyoung-lookingandglossy.Theyhadmuchlowerratesofcanceranddiabetes,andtestsontheirmentalabilitiesshowedtheyremainedontheball.Brainscansalsorevealedthattheyhadpreservedalotmorewhitematter,theneuronalfibresthatconnectdifferentareasofthebrain,thanthelemursonanormaldiet.
Mostimpressiveofall,theylivedonaverage50%longerthantheirbetter-fedcousins.Thisisreasonablyconvincingevidencethatcalorierestrictionreallycanextendthelifeofananimallikeus.Almostathirdofthecalorie-restrictedanimalswerestillalivewhenthelastanimalinthecontrolgroupdied.
Moremanageableformsoffasting
Itmayextendyourlife,butbecomingaCRONieisnotsomethingmostofusaspireto.Iwantthebenefitsofcalorierestrictionwithoutthedrawbacks.Andthat’swhyIamsoexcitedaboutintermittentfasting.Cuttingyourcaloriesforshortperiodsoftime,orrestrictingwhenyoueatyourcalories,seemstooffermanyofthebenefitsoflong-termcalorierestriction.Anditisanawfulloteasierandfarmoreconvenient.
InthischapterIamgoingtobringyouuptodatewiththelatestsciencebehindthreeofthemostpopularformsofintermittentfasting,whichare:
Periodicfasting(where,onceeveryfewmonths,youcutyourfooddownforfivedaysinarow).The5:2approach(whereyourestrictyourcaloriesfortwodaysaweek).TimeRestrictedEating(whereyourestrictyoureatingtoanarrowtimewindow).
Eachoftheseformsofintermittentfastingprovidesdifferenthealthbenefits.Andthegreatthingistheyarenotmutuallyexclusive.Let’slookateachoftheminturn.
1.PERIODICFASTING
ProfessorValterLongo,directoroftheUniversityofSouthernCalifornia’sLongevityInstitute,isoneoftheworld’sleadingexpertsonthescienceofhumanageing.Therefore,hewasalsooneofthefirstscientistsIwenttoinsearchofanswersastowhatexactlyfastingis,howitworksandwhyitissoimportantforhumanhealth.
Valter,tall,slimandageingwell,isagreatadvertforhisownresearch.BorninItalyin1967,helooksagood10yearsyoungerthanhisrealage.
Valterbelievespassionatelyinusingthepoweroffastingtodelayageingandpreventtheonsetofchronicdiseaseslikecancer,heartdiseaseanddiabetes.Hehasdedicatedhislifetounderstandingthemechanismsbywhichthathappens.Andthegoodnewsishethinkswenowhaveaprettygoodunderstandingofwhyageinghappensandhowtodelayit.Evenbetter,youdon’thavetogiveupeatingwellorbecomeaskinnyCRONietolivealongandhealthylife.Sowhyisfasting,asValteroncesaidtome,oneofthemostpowerfulthingsyoucando?
Autophagy
Thelistofthingsthatfastingdoestoyourbodyislongandcomplex,butoneofthemorestrikingbenefitscomesfromactivatingaprocesswithinthebodycalled‘autophagy’,whichliterallymeans‘self-eat’.Autophagyisanentirelynaturalprocesswheredead,diseasedorworn-outcellsarebrokendownandgobbledup.
Thinkofyourbodyasabitlikeacar.Whenit’snew,it’sbrightandshinyandeverythingworks.Butastimegoesby,bitsgetwornoutandsomepartsstarttorust.Ifyouinsistondrivingitaroundcontinuouslyathighspeed,thenitwill,eventually,fallapart.
Tokeepyourcargoingforaslongaspossibleyouneedtotakeittoagaragesothatmechanicscanremoveandreplaceworn-outpartsandspruceitup.Anobvioustruthisyoucan’trepairyourcaranddriveithard,allatthesametime.
Thesameistrueofus.Justasweneedsleep,soweneedtimeofffromconstanteatingifwearetoturnontherepairgenesthatkeepusingoodshape.Itisonlywhenwearenoteatingordrinkinganythingwithcaloriesinitthatourbodiescanbeginthisprocessofrepair.
Autophagyistriggeredbyfasting,andbecomesmoreintenseastimegoesby.Itstopsonceyoueat.
Regeneration
Fastingtriggersautophagy,whichmeansyourbodyisabletoclearawaythejunkandthedebris,i.e.oldcells.Butwhathappenswhenyoustarttoeat?Isallthegoodyou’vedonethenundone?
In2014,Valterandhiscolleaguesdidanexperimenttofindout.8Theytookagroupofmiceandmadethemfastfortwodaysatatime,overaperiodofseveralmonths.Oneofthefirstthingsthathappenedwasthattheirwhitebloodcellcountstartedtofall.This,asValterexplained,wasanexpectedandhealthyresponse.‘Whenyoufast,yoursystemtriestosaveenergy,andoneofthethingsitdoesisrecyclealotoftheimmunecellsthatarenotneeded,especiallythosethatareoldordamaged.’
Butwhathappenedwhenthemicewereallowedtofeedaftertheirfast?Theirbodiesimmediatelyrespondedwiththecreationofnew,moreactivewhitecells.
‘Wecouldnothavepredicted,’Valtersaid,‘thatfastingwouldhavesucharemarkableeffect.’
Itseemsthatfasting,bytriggeringautophagy,alsocreatesspacefornewcellstogrow.It’slikeaforestfirethatburnsawaytheoldundergrowth,makingspacefornewplantsandtrees.
Fasting,followedbyfeeding,givesthe‘okay’forthebodytogoaheadandbegincreatingnewcells.Soifyourimmunesystemisnotaseffectiveasitoncewas(eitherbecauseyouareolderorbecauseyouhavehadamedicaltreatment,suchaschemotherapy),thenshortperiodsoffastingmayhelpregenerateit.
Jenni’sstory
JenniRussell,aBritishjournalist,readValter’sresearchwithgreatinterest.Formorethan20yearsshehadsufferedfromaseriousauto-immuneconditionwhichwaswreckingherlife.
‘Itoftenleftmesleepingfor12hoursaday,’shewroteinhercolumninTheTimes,‘andsometimeskeptmeinbedformonthsatatime.’9
Shewaskeptgoingbypowerfulandexpensiveimmune-suppressingdrugs,butthesemadeherfeeldreadful,andshewaswarnedshewouldneverbeabletolivewithoutthem.
SowhenshecameacrossValter’sresearchshowingthatshort-termfastingcouldreprogrammeafaultyimmunesystem,shedecidedshewouldgiveitago.
‘Ihadnothingtolosebytryingit,exceptmytemperandalittleweight.Istartedthefirstfastonaboatjourneyonastormysea.ItwasmadealoteasierbythefactthatI’dlostmyappetiteanyway,andthatIwasn’trequiredtodoanythingexceptlieinabunkandread.’
ShedecidedtodoherfasttheCossackway.Justwaterandtea(black,greenormint).‘Igotcross,hungryanddespondent,andgaveupjustbeforetheendofDay3.Wasteoftime,Ithought.’
Butthen,onthefourthday,shewokeupfeelingbetterthanshehadforyears.
Stillsceptical,butcurious,shetrieddoinganothershortfastafewweekslater.‘Thistime,’shewrote,‘everysymptomvanished.Icouldnotbelievewhathadhappened.Iwentonfastingeveryfewweeks,justtobesure,butthreeandahalfyearslater,notoneofmysymptomshasreoccurred.Itakenodrugs.Ihavemylifeback.’
Flippingthemetabolicswitch
UnderValter’sguidance,andaspartofaBBCscienceprogrammeImadebackin2012(Eat,Fast,LiveLonger),Ididafairlydraconianfour-dayfastmyself.Aswellasunlimitedwaterandblacktea,Idecidedtoallowmyselfasmalldailysnack,intheshapeof25caloriesofmisosoup.Icametolovethatmisosoup.
I’dbeenwarnedthatthefirstfewdaysmightbetough,butafterthatIwouldstartfeelingtheeffectsofarushofwhatValtertermed‘wellbeingchemicals’.
Igotmyselfweighed,hadsomebloodstaken,andthen,onawarmMondayevening,Ihadalastsupperofsteak,chipsandsaladwasheddownwithbeer.
Duringthefirst24hoursofafast,bigchangesgooninsideyourbody.Withinafewhours,thesugar(glucose)circulatinginyourbloodbeginstofall.Ifit’snotreplacedbyfoodthebodyturnsforenergytoastableformofglucosethatisstoredinyourmusclesandliver:glycogen.
Oncestoresofglycogenbegintorunlow(around10-12hoursafteryourlastmeal),yourbodygoesthrougharemarkablechange.Itswitchesoverintofat-burningmode.It’scalled‘flippingthemetabolicswitch’.Abitlikeahybridcarflippingfromusingelectricitytousingpetrolwhenthebatteriesbegintorunlow.
Whenthishappens,fatisreleasedfromyourfatstoresandconvertedbyyourbodyintofattyacidsandsubstancescalledketonebodies.Likemostofyourbody,yourbrainwillhappilyusetheseketonebodiesasasourceofenergy.Inmanywaysyourbrainrunsbetteronketonesthanonglucose(seepage56).
Thefirsttwodaysofafastcanbeuncomfortable,particularlyifyouhaveneverdoneanythinglikeitbefore.That’sbecauseyourbodyandbrainarehavingtocopewithmanagingthisswitchfromusingglucosetousingketones.Ifyouarenotaccustomedtoit(whichmostpeoplearen’t)youcangetheadaches,feelexhaustedandmayfindithardtosleep.
ThebiggestproblemIhadwithfastingishardtoputintowords;itwassometimesjustfeeling‘uncomfortable’.Ican’treallydescribeitmoreaccuratelythanthat.Ididn’tfeelfaint;Ijustfeltoutofplace.
Idid,occasionally,feelhungry,butmostofthetimeIwassurprisinglycheerful.ByDay3,thefeel-goodhormoneshadcometomyrescue.
ByFriday,Day4,itwasover.ThatafternoonIhadmyselftestedanddiscoveredIhadlost3lbofbodyweight,mostofwhichwasfat.IwasalsodelightedtodiscoverthatmybloodlevelsofIGF-1(insulin-likegrowthfactor1),whichareameasureofcancerrisk,hadalmosthalved.
Periodicfastingandcancer
Iwasexpectingtoloseweightonafour-day,liquid-onlyfast,butIwassurprisedtoseesuchadramaticfallinmyIGF-1levelsinsuchashorttime.
Butthisdidn’tsurpriseValter.Hehasevidencethatregularboutsofshort-termfastingcannotonlyreduceyourriskofgettingavarietyofcancers,butmayalsobeusedtoenhancetheeffectsofchemotherapyshouldyouneedtreatmentforcancer.
How?ThethingaboutnormalhumancellsisthatwhenyoucutofftheirfoodsupplytheygointowhatValtercalls‘ahighlyprotectednon-growthmode’.Inotherwords,theyhunkerdownandwaitforbettertimes.
Cancercellsaredifferent.Evenwhenyouarefasting,theykeepgrowingoutofcontrol.Andthismakesthemvulnerabletochemo.
Imagineyouhavecancerandareabouttohaveacourseofchemotherapy,whichworksbykillingrapidlydividingcells.Thesideeffectsofchemo(likenauseaandhairloss)arisefromthefactthatchemokillsnotonlycancercellsbutalsoanyothercellsthathappentobedividingrapidlyatthetime,suchashairfolliclesorcellsliningthegut.
Ifyoucouldslowdownthegrowthofnormalcellsbyfasting,thatwouldhelpprotectyourhealthycellsfromthechemowhileleavingthecancercellsvulnerabletoattack.Butcouldyouimaginedoingafastwhilegoingthroughchemo?Andwoulditbesafe?
NoraQuinn
AfewyearsagoImetNoraQuinn,aformerjudgewho,likeJenniRussell,haddecidedtogiveperiodicfastingago.
Norahadinvasivebreastcancerandshehadalreadybeenthroughseveralcoursesofchemotherapyandradiotherapy,whichhadmadeherfeelterrible.
WhenshereadaboutValter’sworkshedecidedtodoaseven-day,water-onlyfast,before,duringandafterhernextcourseofchemotherapy.Itwastough.ButNorafeltitwasworthitbecauseshehadfarfewersideeffectsfromthechemoandmadeamuchmorerapidrecovery.
Morerecently,shehadascarewhenroutinemammographyrevealedwhatlookedlikeacyst,orpossiblyanewcancer,inheruntreatedbreast.Whilewaitingforfurthertests,shedidaseven-daywaterfast‘…anditdisappeared.Allgone.Stillgone.’
‘Iamsopleasedthatdoctorsarenowtakingfastingseriously,’shetoldme.‘Butmedicineissoslowtochange.Whichisfrustrating.’
TheFastMimickingDiet
WhileheisdelightedthatperiodicfastingworkedsowellforNora,Valterknowsthattherearenotmanycancerpatientswhoarepreparedtodoawater-onlyfast–orforwhomitissuitable.So,withfundingfromtheNationalCancerInstituteandotherorganisations,Valterandhisteamhavecreatedwhathenowcallsa‘FastMimickingDiet’(FMD).Thisisnotafull-onfast,butafive-daydietwhereyouliveonabout800caloriesaday.Itisamoderatelylow-proteindietmadeupofacarefullybalancedmixofvegetables,oliveoilandnuts.
IfyouwanttofindoutmoreabouttheFMDthenIrecommendyougetValter’srecentbook,TheLongevityDiet,wherehegoesintotheprosandconsindepth.Youcanalsogetmoreinformationfromhiswebsite,www.valterlongo.com.
TheFMDiscurrentlythesubjectofatleastadozendifferentclinicaltrialsbeingcarriedoutinmedicalcentresinItaly,theNetherlands,GermanyandtheUS.Oneisatrialof250womenwithbreastcancer,halfofwhomwillberandomisedtoFMD,toseeifitreallydoesimprovetoleranceandsurvivalafterchemocomparedtostandardtreatment.Resultsfromsomeofthesetrialsareexpectedinlate2019.
2.THE5:2APPROACH
PeriodicfastingcouldbeagreatwaytoresetyourimmunesystemifyouhaveaproblemlikeJenniRussell,andmayturnouttobereallyhelpfulforpeopleundergoingchemotherapy,butIwaslookingforsomethingdifferent:aneasywaytoloseweightandreversemydiabetes.
Sobackin2012,aftertalkingtolotsofotherscientists,IcameupwithmyownformofintermittentfastingwhichIthoughtwouldbesafeandmoredoable.Icalleditthe‘5:2diet’.IdecidedthatforfivedaysaweekIwouldeathealthilyand,onmytwofastingdays,Iwouldcutdowntoroughly25%ofmynormalintake,whichwouldmeanIwouldbeeatingaround600caloriesaday.
Ididn’tthinkitwouldmakeanydifferencewhichdaysIfasted,soIoptedforTuesdaysandThursdays.Thiswasmainlyaprocessofelimination.Ididn’twanttodoFridaysortheweekends,forobvioussocialreasons.FastingonaMondayalsostruckmeasanunappealingwaytostarttheweek.Itrieddoingmyfastsbacktoback(TuesdaysandWednesdays),butIfoundthatinconvenient.
GiventheslightlyhaphazardwayinwhichIcameupwiththe5:2regime,Iwasamazedanddelightedbyhowpopularandeffectiveithasprovedtobe,notjustformebutforsomanyotherpeople,too.PeoplelikeDenise.
Denise,whois51,realisedshehadtodosomethingwhen,afewyearsago,shenoticedthatshewasshortofbreathjustwalkingupthestairs.Shewenttoherdoctorandwastoldthatshewasborderlinediabetic.Thatreallyworriedher,ashermumhastype2diabetes.
‘IsawyourbookandIfollowedittotheletter.Ilost16kginthefirsteightweeksandI’velostanother6kgsincethen.Iamnotborderlinediabeticanymore,infactI’mhealthierthanIhaveeverbeen.IsawmydoctoryesterdayandhesaidIamamodelpatient.’
Onceshestartedtoloseweight,sheadoptedotherhealthyhabits.Thisisoftenwhathappens.Frombeingcaughtupinaviciouscycleofanxietyandcomforteating,youswitchovertoavirtuouscyclewhereyoufeelsomuch
betterthatyouwanttomakechangestoyourlife.AsDenisetoldme,‘Mysleepimproved.Ifeltmoreenergetic.Ibegandoingmindfulness.Ijoinedawalkinggroup.Thewalkinggroupgotmeintoswimming.’
Sowhatkeptherontrack?‘KnowingthatI’vekepttheweightoffandknowingthatitcangobackonunlessI’mcareful.Myhusbandisoneofthosepeoplewhoistallandthinandcaneatlotsofpizza.IknowIcan’t.I’veacceptedthat.It’saccepting,inyourhead,thatyoucanliveyourlifedifferentlythatissoimportant.’
Weretheretrickymoments?‘Lots.IremembervividlyoneeveningwhenIwaswanderingroundthehouselookingforaboxofchocolateswhichwasleftoverfromChristmas.Fortunately,itwaswellhiddensoeventuallyIgaveupandreadabookinstead…Myhusbandandkidsareverysupportive.Theycanseewhatabigdifferenceithasmadetomyhealthandmyconfidence.’
Newstudies
TerrificasitistoreceivefeedbackfromsuccessfuldieterslikeDenise,ultimatelyadietprogrammehastobebackedupbyscientificstudies.Sowhatstudieshavebeendoneandwhatdotheyshow?
The5:2andraisedbloodsugar
InJuly2018anAustraliangroup,basedattheSansomInstituteofHealthResearch,publishedtheresultsofalong-termstudytestingtheeffectsofthe5:2onpeoplewithraisedbloodsugarlevels.10
Togiveyousomeideaofjusthowlongthesesortsofstudiestake:theAustraliansstartedplanningthisonein2014,completeditbytheendof2017andpublishedtheresultsinJuly2018.
Forthestudy,137overweightorobesepeoplewithraisedbloodsugarlevelswererandomlyallocatedtoeitherthe5:2approachorastandardweightlossdietforayear.Afterbeingcarefullyweighedandmeasured,bothgroupsweregiveninformationbookletsabouttheirrespectivediets,withsamplemenus,andsentawaytogetonwithit.
What’ssogreataboutthisparticularstudyisthatthevolunteersweren’tgivenspecialfoodsormealreplacementsorlotsofprofessionalsupport,ascommonlyhappensindietstudies.Theyjustgotadviceand,forthefirstfewmonths,wereofferedregularmeetingswithatraineddietician.
Thepointwastotryandreplicatereal-worldexperience,ratherthansomethingthatcouldonlybedonewithlotsofexpensiveprofessionalhelp.
So,whathappened?Forthefirstthreemonthsofthestudybothgroupswerereallygoodatstickingtotheirdiets,with97%ofthe5:2ersstayingontrack,comparedto90%ofthoseonastandarddiet.
Bytheendoftheyearaboutathirdofthevolunteershadstoppeddoingtheirallocateddiet,eitherbecausetheyhadhittheirgoalsorbecausetheyweretiredofdieting.Thedrop-outratewashigheramongthestandarddietersthanthe5:2ers.Infact,the5:2ersfoundthat,iftheydidstopthediet,forwhateverreason,itwaseasytopickitupagain–whereasthepeopledoing
thestandarddiettendedtogiveupforgood.
Andweightloss?Thepeoplewhohadbeenallocatedtothe5:2diethadlost,andkeptoff,anaverageof7.1kg.Whichwas2.1kgmorethanthestandarddieters.Theyalsolostmorefatandsawsignificantimprovementsintheirbloodsugarlevels.
Somedidbetterthanothers.Thetop20%inthe5:2ersgroupmanagedtoloseandkeepoffanaverageof12.5kg,whichwas4kgmorethanthetop20%inthestandarddietinggroup.
Theresearchersconcludedthatthe5:2dietissafeandeffective,eveninpeoplewithtype2diabetes,aslongasitiswellmonitored.
The5:2andbreastcancer
In2013,soonafterTheFastDietwaspublished,DrMichelleHarvieandProfessorTonyHowellfromManchesterUniversitypublishedtheresultsofastudylookingattheeffectsoftwodaysofcalorierestrictionon115middle-agedwomen.11
Thewomenweredividedintothreegroups.Onegroupwasaskedtosticktoa1500-calorieMediterraneandiet,whileasecondgroup(whotheycalled‘two-daydieters’)wasaskedtogoonaMediterraneandietfivedaysaweek,buttoeata650-calorie,low-carbohydrateversionontheothertwodays.Athirdgroupwasaskedtoavoidcarbohydratesfortwodaysaweek,butwasotherwisenotcalorie-restricted.
Afterthreemonths,thetwo-daydietershadlostanaverageof6kg,almosttwiceasmuchasthedailydieters,andtheyhadalsolostfarmorebellyfat.Unliketheregulardieters,thetwo-daydieterssawasignificantimprovementintheirinsulinresistance.Thosewhostuckwiththetwo-daydietformorethanthreemonthslostanaverageof6kg;somelostover14kg.So,anotherhugelyencouragingstudyforanyonewhowantstogive5:2ago.
Inanothermorerecentstudy,12DrHarvieasked23overweight,pre-menopausalwomenathighriskofbreastcancertocutbacktheircalories,twodaysaweek,foronemenstrualcycle.Aswellasstandardteststheyagreedtohavebreastbiopsies.
Overthecourseofamonth,thewomennotonlylostanaverageof3kg,
mostofitbodyfat,butinmostofthewomenthereweresignificantchangesintheactivityofgenesassociatedwithbreastcancer.
Thefirsthumantrialontheimpactofthe5:2onthebrain
AnotherreasonwhyIamsoenthusiasticaboutspreadingtheintermittent-fastingmessageisitspotentialimpactonpreventingdementia.DementiaisnowtheleadingcauseofdeathintheUK.Worldwide,therearemorethan50millionpeoplewithit,andthisnumberisexpectedtotripleby2050.
Newapproachesaredesperatelyneededbecausethetragedyofdementiaisthatonceyouhavesymptomsnothingcanstopit.Despitebillionsspentonresearch,drugsarelargelyineffective.
Andthat’swhereMarkMattson,professorofneuroscienceattheNationalInstituteonAging,comesin.Hehasspentdecadesresearchingtheimpactofintermittentfastingonthebrain,showinghowitcanhelpcombatdiseaseslikedementia,Parkinson’sandmemoryloss.
MuchofMark’sworkinthepasthasbeenwithanimals,tryingtounderstandexactlywhyintermittentfastingissogoodforbrainhealth.Afewyearsago,heshowedmeanexperimenthewasdoingwithmicethathadbeenspeciallybredtodevelopAlzheimer’s.ThesemicenormallydevelopAlzheimer’swhentheyareabout12monthsold,theequivalenttobeingamiddle-agedhuman.Themiceheputonanintermittent-fastingdietdidn’tdevelopdementiauntiltheywerewellintooldage.
Whentheydied,heexaminedtheirbrainsandhefoundthatthoseputonanintermittent-fastingdiethadgrownnewbraincells,particularlyinthehippocampusarea,whichisessentialforlearningandmemory
Whydoesthishappen?Well,Mark’steamhasrecentlyshowntheimportanceofketonesinthisprocess.Ketones,asImentionedearlier,areproducedbyyourliverwhenyou‘flipthemetabolicswitch’,andyourbodygoesfromburningsugartoburningfatforfuel.Despitewhatsome‘healthexperts’claim,yourbrainwillrunperfectlywellonketones.Infact,inmanywaysitseemstopreferketonesasafuelsource.
AstheGreeksdiscovered,morethan2000yearsago,makingpeoplefastandgointoaketoticstateisaneffectivewaytotreatandpreventepilepsy.
Thefirstlow-carb,ketogenicdietwasdevelopedinthe1930sasatreatmentforepilepsyinchildrenandisstillusedtoday.
Sowhyareketonessogoodforthebrain?‘BecauseketonesactdirectlyonnervecellstostimulateproductionofaproteincalledBDNF,’Marktoldme.
BDNF,BrainDerivedNeurotrophicFactor,isaproteinthatinturnstimulatesthecreationofnewbraincellsandnewbraincellconnections.BDNFisalsoanaturalanti-depressant,whichmightexplainwhysomanypeoplefindthe5:2surprisinglyeasytostickto.
Mark’sanimalresearchshowingthatintermittentfastingcanimprovememoryanddelaydementiaisfascinating.But,forme,thereallyexcitingnewsisthatheisjustcomingtotheendofthefirsthumantrialtoseeifthe5:2dietcanprotectandboostthehumanbrain.
Forthisstudy,herecruited40people(betweentheagesof55and70),allwithproveninsulinresistance,whichputsthematincreasedriskofdevelopingdementiaandothermemoryproblems.Thevolunteerswerethenrandomlyallocatedtoeithera5:2diet,oracontrolgroup,whowereoffered‘healthyliving’counsellinginstead.
Atthestartofthestudythevolunteersunderwentextensivetests,whichincludedmeasuringtheirweight,insulinresistanceandthelevelofketonesintheirblood.Theyalsodidlotsofcognitivetests(toassessmemoryandhowontheballtheywere,mentally),andhadbrainscansandlumbarpunctures(aprocedureinwhichaneedleisinsertedintothespinalcordtomeasurebiomarkersforAlzheimer’s).
Thevolunteershadtogobacktotheclinicforrepeattestseverytwoweeksuntiltheendoftheexperiment,whichranfor12weeks.
Sowhathappened?
Frustratingly,Ican’ttellyoubecausethestudyisnotyetcomplete.WhenIaskedMark,allhecouldsaywasthat‘theinterimdataisencouraging’.He’sexpectingtopublishtheresultssometimein2019.Ifyousignupforournewsletteratthefast800.com,Iwillletyouknowwhathappens.
Inthemeantime,ifyouareconsideringintermittentfastingasawayofdelayingtheonsetofdementia,Marksaysyoushouldgetgoingsoonerratherthanlater.
‘Thechangeswhichleadtodementiaoccurveryearly,probablydecadesbeforeyoustarttohavelearningandmemoryproblems.That’swhyit’scriticaltostartdietaryregimensearlyon,whenyouareyoungormiddle-aged,sothatyoucanslowdownthedevelopmentofthesedamagingprocessesinthebrainandlivetobe90withyourbrainfunctioningperfectlywell.’
Ashepointsout,therearealotofpressuresnottochange.‘Thefoodindustryisnotgoingtomakemoneyifpeoplestartskippingmeals,’hetoldme.‘Noristhepharmaceuticalindustry.Ourchallengeistocommunicatethesciencesothatpeopleunderstandwhattheycandoandthentakeaction.’
LikeMark,I’mconvincedthatourbrainsbenefitfromshortfasts,whichiswhyIstilldothem.ButI’malsoconvincedthatintermittentfastinghasothermeasurablehealthbenefits,includingitseffectsontheheart.Sothat’swherewe’llturntonext.
The5:2andtheheart
‘Haveaheartthatneverhardens,’saidCharlesDickens.Althoughhedidn’tmeanitinamedicalsense,itisexcellentadvice.Afterdementia,heartdiseaseisthenextbiggestkillerintheUK.Evenifyousurviveaheartattack,itcanleaveadevastatinglegacy.
Despiteitbeingauniversalsymboloflove,theheartisactuallyjustanextraordinarilygoodpump.Nobiggerthanafist,itpushesfivelitresofbloodthroughthe96,500kilometresofbloodvesselsinyourbody70timesaminute.That’s100,000timesadayand,ifyoukeepitingoodshape,itshouldgoondoingsoaboutthreebilliontimesduringyourlifetime.
Thetroubleis,manyofushaveheartsthatareageingfasterthantheyshould,whichcouldbewhytheyareoftenthefirstbitofthehumanmachinetogoseriouslywrong.Ifyou’dliketofindouthow‘old’yourheartreallyis,thengototheNHSwebsiteandfillinthequestionnaire(www.nhs.uk/conditions/nhs-health-check/check-your-heart-age-tool).
Sohowcanyoukeepyourheartyoung?ByeatingaMediterranean-stylediet(seeChapter4),keepingactive(seeChapter5)andreducingstress(seeChapter6)youwilltakeyearsoffyourheartageandcutyourriskofhavingaheartattackorstroke.
Goingonthe5:2willalsoimproveyourhearthealth,byhelpingyouloseweightandloweryourbloodsugarlevels.Inarecentstudy,1327overweightmenandwomenwererandomlyputoneithera5:2dietorastandarddietandaskedtolose5%oftheirbodyweight.Thoseallocatedtothe5:2dietmanagedtodoitin59days,whilethoseonthestandarddiettook73days.
Therewasamuchbiggerfallinbloodpressureamongthe5:2ers(downby9%comparedto3%)andtheresearchersalsofoundthatwhentheygavethedietersafattymealthe5:2erswereabletoclearthefatfromtheirbloodmuchfaster.Soitwasanotherveryencouraging5:2result.
Asyou’llseeonpage127,gettingyourbloodpressureandbloodsugarlevelsmeasuredaresomeofthetestsIrecommendyouhavedonebeforestartingtheFast800.Thatway,youcanseewhatshapeyourheartisinandiftheansweris‘notgreat’,itwillgiveyouevenmoreincentivetosticktothediet.Actingbeforeyouhaveaheartattackisfar,farbetterthanwaitingandhoping.
3.TIMERESTRICTEDEATING
ThefinalformofintermittentfastingIwanttotellyouaboutiscalledTimeRestrictedEating(TRE).Ithasrecentlybecomepopular,particularlyamongmillennials,bodybuildersandcelebrities.TheactorHughJackmansayshisWolverinephysiquewasmadepossiblebydoingaformofTREcalled16:8.WhenIhavemyhaircut,Iliketochattothepersontrimmingmylocks.ThesedaystheyallseemtobedoingTRE.
TherulesofTREareverysimple:youtrytoeatmostofyourcalorieswithinanarrowtimewindow,suchas12hours(alsoknownas12:12).Onceyouhavedecidedonyourtimewindow(perhaps9amto9pm),youdon’teatordrinkanythingthatcontainscaloriesoutsidethatperiod.
YoucanstartdoingTREbysimplyhavingyoureveningmealabitearlierandyourbreakfastabitlater(12:12).Thatwayyouextendyournormalovernightfast(thetimewhenyouareasleepandnoteating)byafewhours.Onceyouhavegotusedtothisyoucanmovetothe14:10oreven,likeHughJackman,tothe16:8(whereyoueatallyourcaloriesinaneight-hourwindow,suchasbetweenmiddayand8pm,andfastfor16hours).
HowdoesTREwork?
Theideaof‘time-restrictedeating’isnotnew;morethan2500yearsagoBuddhatoldhisfollowersthat,iftheymadeittheirpracticetostopeatingaftertheirmiddaymealandfastuntilthefollowingmorning,theywouldachieveenhancedmentalclarityandasenseofwellbeing.ButthepersonwhoreallyputthescienceintoTREisDrSatchinPanda,aprofessorattheSalkInstituteinSanDiego,oneoftheworld’sleadingresearchcentresforbiomedicineandlifesciences.
Ifirstcameacrosshisworkin2012whenIwasresearchingintermittentfastingforTheFastDiet.AsIwastrawlingtheinternet,Ifoundastudythatheandhiscolleagueshadjustpublished,called‘Time-restrictedfeedingwithoutreducingcaloricintakepreventsmetabolicdiseasesinmicefedahigh-fatdiet’.14Itblewmeaway.
Forthisstudytheytooktwogroupsofgeneticallyidenticalmiceandfedthemahigh-fat,high-sugardiet.Allthemicegotexactlythesameamountoffoodtoeat,theonlydifferencebeingthatthemiceinonegroupwereallowedtoeatwhenevertheywanted,whilethemiceintheothergrouphadtoeattheirfoodwithinaneight-hourtimewindow.Thismeantthattherewere16hoursofthedayinwhichtheywere,involuntarily,fasting.
After100daysthereweresomeremarkabledifferencesbetweenthetwogroups.Themicewhohadnotimerestrictionsoneatingtheirsugaryfattyfeasthad,asexpected,putonhugeamountsofweight,particularlyinvisceralfat.Asaresulttheyhaddevelopedhighcholesterolandhighbloodsugars,andwerealreadyshowingsignsofliverdamage.
Whatwasastonishingwasthatthegeneticallyidenticalmice,whohadbeeneatingthesamefood,exceptinaneight-hourwindow,wereprotectedfromthesechanges.Theyputonfarlessweightandsufferedmuchlessliverdamage.
TREtrialswithhumans
AfterreadingDrPanda’sstudyIwasbeenkeentoseeifTREworksjustaswellwithpeople.SoIwasdelightedwhenin2017,IwasaskedtogetinvolvedinoneofthefirstrandomisedhumantrialsofTRE.ThestudywasdesignedandcarriedoutbyDrJonathanJohnstonattheUniversityofSurrey.15
Forthestudy,herecruited16healthyvolunteers.Afterthey’dhadtheirbodyfat,bloodsugarlevels,bloodfats(triglycerides)andcholesterollevelsmeasured,theywererandomlyassignedtooneoftwogroups,thebluesorthereds.
Theblues,whowerethecontrolgroup,wereaskedtocarryonasnormal.Theredswereaskedtosticktotheirnormaldietbuteattheirbreakfast90minuteslater,andtheirdinner90minutesearlier.Thismeantthatforanthreeextrahourseachdaytheyweregoingwithoutfood(fasting).Theexperimentranfor10weeksandeveryonekeptafoodandsleepdiarytoensurethattheywereeatingthesameamountasnormal.
Attheendofthe10weeks,wegatheredallthevolunteerstogetherandrepeatedthetests.Thegroupwhohadeatenbreakfastlateranddinnerearlierhadlostmorebodyfat,anaverageofaround1.6kg.Theyalsosawbiggerfallsinbloodsugarlevelsandcholesterolthanthecontrolgroup.Thedifferencesweren’thugebuttheyweresignificantandmostofthevolunteerssaidtheyhadfounditrelativelyeasytodo.
Inanothersmallstudy,16DrPandateamedupwithDrKristaVaradyoftheUniversityofChicago.Theyrecruited23obesemenandwomenandaskedthemtoeatonlybetween10amand6pm.Theywereallowedtoeatanddrinkwhatevertheywantedwithinthosehours.Outsidethosehourstheywereallowednothingbutwater,blacktea,blackcoffeeordietsoda.
Thesubjectsstucktoit(mostly)andlostanaverage2kgoffatoverthenext12weeks.Again,notahugeweightloss,buttherewasabigfallintheirinsulinresistanceandtheyalsoreportedsleepingbetter,hadlesshungeratbedtimeandfeelingmoreenergetic.
I’vegivenTREago(seepage66)andIdothinkitisworthtrying.Ithinkitisparticularlyhelpfulwhenyouareconfiningyourselfto800caloriesaday,whichiswhyIhaveincludeditaspartofmyprogramme.
Theoptimumfastingwindow
Theresearchdoneonanimalssuggeststhatfastingforatleast16hoursensuresthegreatestbenefit,butformanypeoplethatmaybeimpractical.Sowhatistheleastyoucangetawaywith?
DrPandasays,‘Mostofyourbodyfatburninghappenssixtoeighthoursafterfinishingyourlastmealandincreasesalmostexponentiallyafterafull12hours,whichmeansthatgoinglongerthan12hoursislikelytobeparticularlybeneficial.Onceyou’veachievedyourdesiredweightlossyoucangobacktoan11-or12-hourwindowandmaintainbodyweight.’
Herecommendsthatyoudon’tjumpstraightintodoingsomethinglike16:8(fastingfor16hoursandeatingfor8),butinsteadeaseintoit.Startwithtryingtoeatwithina12-hourwindow,thenafteracoupleofweeksreduceitto10hours,andifyouarestillfeelinggood,cutdowntoeighthours.It’sabitlikeexercise.Itwouldn’tbeagoodideatotryrunningamarathonwithoutatleastabitoftraining.
Anddoesitmatterwhenyoudoyourfasting/eating?
Althoughmanyofusliketounwindwithabigmealattheendoftheday,itisbettertoeatmostofyourcaloriesearlier,ifyoucan.That’sbecauseyourbodyismuchbetterathandlingsugarandfatinthemorningorafternoon,ratherthanintheevening.Byeveningyourbodyisgettingreadytoclosedownforthenightandwillnotappreciatebeingforcedtorestartthecomplexprocessofdigestion.
Totestthisclaim,Idecidedtodoalittleexperimentonmyself.Afteranovernightfast(12hourswithoutanythingtoeatordrink)Ihadsomebloodstakenbyafriendlydoctor.Then,atprecisely10am,IhadaclassicBritishfry-up,withlotsofbacon,eggsandsausage.
StraightafterthemealIhadmorebloodstaken,andthenagaineveryhalf-hourforthenextfewhours.Afterthat,Ihadnothingbutwateruntilthelateevening.
Twelvehoursaftereatingbreakfast,at10pm,Ihadmysecondmealoftheday.ItwasexactlythesameasIhadhadforbreakfast.Bacon,eggsandsausage.Again,mybloodsweretakenregularlyoverthenextfewhoursbeforeIeventuallydecidedIhadhadenoughandcrawledintobed.
Whentheresultsofthebloodtestscamebacktheywereprettyshocking.TheyshowedthataftereatingafullEnglishfry-upinthemorningmybloodsugarlevelsrosequickly,butreturnedtonormalwithinacoupleofhours.Thelevelsoffatinmybloodalsorosefast,thenbegantodropafteraboutthreehours.
Whathappenedintheevening,however,wasverydifferent.Despiteeatingexactlythesamemeal,mybloodsugarlevelswentupandstayedhighforseveralhours.Thefatlevelsinmybloodwereevenworse,stillrisingattwointhemorning,fourhoursafterIhadfinishedeating.Idon’tknowwhentheystoppedrisingbecauseafterthatIwenttobed.
Whatisclearfrommanystudiesisthatourbodiesdon’tlikehavingtodealwithlotsoffoodlateatnight.Amidnightsnackwillhaveamuchworseimpactonyouthanthesamefoodeatenearlierintheday.
TREandacidreflux
Ifyousufferfromacidreflux(heartburn)Iwouldstronglyrecommendfinishingeatingwellbeforebedtime.Ifyoueatwithinthreehoursofgoingtobed,thereisariskthatpartiallydigested,acid-drenchedfoodwillstartcomingbackupyouroesophagus.Tryingtoeaseheartburnbyhavingamilkydrink,orabowlofcereallastthingatnight,asmanydo,willmakethisworse.
TREandcancer
Aswe’veseen,goingona5:2dietreducesinsulinlevels,whichareanimportantdriverofcancer.CanTREalsohelpreducecancerrisk?
Noonehasyetcarriedoutatrialbutresearchersdidmakeuseofabigstudydesignedforacompletelydifferentpurposetofindout.
TheWomen’sHealthyEatingandLiving(WHEL)trial17washugelyexpensive.Some2400Americanwomenwithbreastcancerwererandomlyallocatedtoeitheralow-fatdietorgivenapamphletonthebenefitsof‘5aday’.Theywerethenfollowedforoversevenyearstoseeifgoinglow-fatmadeanydifference.
Theanswerwasaresounding‘no’.Despitereducingtheirfatintakeby19%,thelow-fatdieterswerenobetteroffthanthecontrolgroup.
Butthegreatthingaboutthisstudy,fromthepointofviewofresearchersinvestigatingTRE,isthatthewomenwereaskedtokeepdetailedrecordsofnotonlywhattheyatebutwhentheyate.
Thewomenwhosediariesshowedthattheyhadfastedformorethan13hoursanighthad36%lesschanceofabreastcancerrecurrencethanthosewhohadbeenfastingforlessthan13hours.Theresearchersalsofoundthatwomenwhotypicallyateafter8pmweresignificantlyfatter.Anothergoodreasontoskipthelate-nightsnack.
TREaspartoftheFast800
TREworksextremelywellwithotherdietsandthat’swhyIrecommendgivingitagoaspartofmynewFast800programme.Inmanywaysitmakesintermittentfastingeasier(afterarelativelybriefadjustmentperiodyoudon’tfeelhungryandthereforetemptedtocheatlateatnight)anditcanbeaneffectivetoolforkeepingtheweightoff.
MeriFatinisawell-knownAustralianbroadcaster.She’s46yearsold,slim,youthful,themotheroffivechildren.Yetacoupleofyearsagoshewasover100kg.Herweightproblemsstartedwiththebirthofherfirstchild.
‘Iputonnearly30kgwithmyfirstpregnancy,’shetoldme,‘andthenIrealisedIhadnoideahowtogetitoff.Idideverysortofdiet,fromWeightWatcherstoJenniCohen,buttheweightkeptcomingback.Iwasupanddown,upanddownfor22years.’
EventuallyMeridecidedshereallyhadtodosomethingaboutit.Soshewentonarapidweightlossdiet.
‘IknewifIcouldseeresultsquicklyIwouldstickwithit,andthat’sbeensupportedbyalotofthestuffIhaveread.Itwasdifficultattimes,makingfoodfortherestofthefamilyandnoteatingitmyself.ButIwasn’treallydistractedbyfood.Infact,themorethatIcouldseethesuccess,themoremotivatedIwasandtheeasieritbecame.Ibecamesurprisinglyeuphoric.’
Shelost30kginfourmonths.‘Ididn’treallyhaveagoal.TheweightkeptfallingoffsoIjustkeptongoing.Ithinkyouhavetoreadjustyoureyeballsatfirst.Youbecomesomuchslimmerthanyouthoughtwaspossible.I’mthesamesizenowasIwaswhenIwas20.’
Twoyearsafterlosingallthatweightsheremainsslimandhealthy.Iaskedherhowshedoesit.‘Ieatmainlyvegetables,ButI’mnotrigid.I’mavegetarianwhosometimeseatsmeatandateetotallerwhodrinksalcohol.IdotrytostayawayfromsugarbecauseI’materriblesugaraddict.’
Shehasoneruleshesticksby.‘Itrytoeatwithinaneight-hourperiodeachday,soIdon’teatafter4o’clockintheafternoon.Everyoneinmyfamilyisusedtothatnow.Istillsitwiththemfordinner,Ijustdon’teat.Myfamily
realisethatwhatI’vedoneformyhealthandthereforeforthemissomuchmoreimportantthanbreakingthatrule.’
Insummary:
Therearedifferentwaystodointermittentfasting.Afive-dayfastcanhelpresetyourimmunesystemandmayalsoenhancetheeffectsofchemotherapy.Intermittentfastingactivatesaprocesscalled‘autophagy’,whichliterallymeans‘self-eat’,andputsyourbodyintorepairmode.Studiesshowthatthe5:2isnotonlygoodforweightlossandimprovingyourinsulinsensitivity,butmayalsohelpboostyourbrain,reduceyourriskofheartdiseaseandloweryourbloodsugars.TREcomplimentsintermittentfastingandcanbeaneffectivetooltohelpyouloseweightandkeepitoff.
O3THECASEFORRAPIDWEIGHTLOSS
neoftheothermajorrevolutionsintheweight-lossworld,alongsideintermittentfasting,hasbeenthereturnofveryrapidweightlossdiets.
Dietsinwhichyoureduceyourintaketo800calorieseachday,everyday,forupto20weeks.Dietsonwhichyoucanexpecttolosearound14kginthreemonths.
We’vebeenrepeatedlytoldthatrapidweightlossisineffectiveandfutile:thatifyouloseweightfastyouwillputitbackonevenfaster.Butthisisnotborneoutbythelatestresearch.HereareafewthingsthatIlearnedfromweightlossexpertsinthecourseofresearchingthisbook:
1. Rapidweightlossisnomorelikelytoleadtorapidweightregainthanslowandsteadydieting.
2. Peoplewholoseweightfastaremorelikelytohittheirtargetsthanthosewhodoitslowly.
3. Theamountofweightyouloseinthefirstfewweeksofadietpredictshowmuchyouwillloseandkeepoffinthelongrun.
I’mgoingtoshowyouhowyoucansafelyandeffectivelyincorporateveryrapidweightlossintomyFast800programme.Butfirst,let’slookatthreenewresearchstudies,showinghowsuccessfulandeffectivearapidweightlossdietcanbe.
TheDIRECTstudy
AsImentionedintheintroductiontothisbook,inearly2014Icameacrosswhatseemedlikeacrazyclaim:thatpeoplewhofollowarapidweightlossdietnotonlylosealotofweight,fast,butbydoingsoalsocleanfatoutoftheirliversandreversetheirtype2diabetes.
ThisaudaciousclaimwasbeingmadebyDrRoyTaylor,professorofMedicineandMetabolismatNewcastleUniversityandoneofEurope’sleadingdiabetesexperts.Whenwefirstmetheshowedmesomeofthestudieshe’ddoneshowingthattype2diabetes(thesortofdiabetesyougetwhenyouareolder)canbeputintoremission,perhapseven‘cured’,byarapidweightlossdiet.
Asheexplained,thereasonmostpeoplegettype2diabetesisthattheyhavetoomuchfataroundthetummy.Unlikethefatonyourbottomorthighs,thefatonyourtummy,visceralfat,infiltratesyourliverandpancreas,andstopsthem‘talkingtoeachother’.Thiscan,intime,leadtotype2diabetes.
Justbecauseyourpancreashasgonequiet,however,doesn’tmeanitcan’tberevived.Andthebestwaytodothat?Losealotofweight.Fast.
RoytoldmethatI’dmanagedtogetmybloodsugarsbacktonormalbydoingthe5:2becauseIhadlostover10%ofmybodyweight,drainingfatfrommyliverandpancreas.
TheimplicationsofwhatRoywassayingwerehuge.Type2diabetesisthefastest-growingchronicdisease,worldwide.Theyaremorethan400millionpeoplewiththeconditionandthoughdrugshelpcontrolsymptoms,theyhavelimitedimpactontheunderlyingdisease.
IfRoywasrightandpeoplewithtype2diabetesreallycanrestoretheirbloodsugarstonormalwithoutdrugs,thenthiswasamassivebreakthrough.But,thoughRoyhaddonehumantrialsshowingitcouldbedonesafelythroughdiet,mostdoctorsremainedsceptical.
‘Theydon’tbelievepatientswilldoit,’hetoldme,‘andtheydon’tbelieveitwillwork.’
Royknewheneededtorunareallybigtrialtoconvincethesceptics.
Togetherwithafriendandcolleague,ProfessorMikeLeanofGlasgowUniversity,hepersuadedthecharityDiabetesUKtodonate£1.6mtorunastudywhichtheycalledDIRECT(DIabetesREmissionClinicalTrial).18
RoyandMikestartedbyrecruiting298patientsfromGPpracticesinScotlandandthenorth-east.Thepatientswerethenrandomlyallocatedtoeitheran800-calorie-a-daydiet,madeuplargelyofmealreplacementshakes,withbehaviouralsupport,ortofollowingthebestconventionaladviceandsupport.Thepatientswerethenfollowedforatleastayear.Thewholestudytookmorethanfouryears.
WhentheresultswerepublishedinTheLancet,inFebruary2018,theywereastonishing:
Thoseonthe800-caloriediethadlostanaverageof10kg,comparedto1kginthecontrolgroup.Aquarterofthoseonthe800-caloriediethadlostmorethan15kg.Noneofthoseinthecontrolgroupmanagedthis.Nearlyhalfofthe800-caloriegroupmanagedtobringtheirbloodsugarsbackdowntonormal,despitecomingoffalltheirdiabetesdrugs.Themoreweighttheylost,thehighertheirchanceofbringingtheirpancreasbacktolife:86%ofthosewholostmorethan15kgwentintoremission(i.e.theirbloodsugarsreturnedtonormaldespitethefacttheyhadcomeoffallmedication).
Mikewasdelightedwiththefindingsandtoldme,‘Givenourresults,itshouldbeconsideredunethicalnottogivepeoplewithtype2diabetesaccesstothenecessarysupportforatleastagoodtryataremission.Mostpatientswanttotry,anditwouldsavetheNHSalotofmoney.’
Roywasalsothrilledbyjusthowcleartheirfindingswere.Hethinksthisstudywillreallychangethetreatmentofdiabetesbutacknowledgesthattherearestillimportantquestionsthatneedtobeanswered.Thescientistswillcontinuetotrackpatientstoseehowmanykeeptheweightoffanddiabetesatbay.
Mike’sstory
AsIhaveexplained,soonafterImetRoy,Iwrote,withhissupport,The8-WeekBloodSugarDiet,outliningasimilarregimenof800caloriesadayforrapidweightloss.SincethenIhaveheardfromthousandsofpeoplewhohavefollowedthedietandreversedtheirdiabetes.
PeoplelikeMikeCunningham,who’dhadtype2diabetesformanyyearsbeforereadingmybookanddecidedtotryan800-calorieapproach.Hewasmotivatedtochangebywhathappenedtohisyoungersister,Angela.
‘MybeautifulsisterAngela’,hewrote,‘firstdevelopeddiabeteswhenshewaspregnant.’
Nearlyonein10womendevelopsgestationaldiabetes–highbloodsugarlevels–whentheyarepregnant.Mostfindthattheirbloodsugarsreturntonormalaftertheyhavegivenbirth.Angela’sdidn’t.Althoughshewasonmedication,shelaterdevelopedoneofthecommoncomplicationsofdiabetes,aninfectioninherleg.
Theinfectionturnedseptic.Despiteantibiotics,itgotsobadshehadtohavepartofherlegamputated.Shespentafurther16weeksinintensivecareasherdoctorsbattledtosaveherlife.Theyfailed.Shedied,agedjust45.
‘ThememoryofAngieandherlifesupportbeingswitchedoffhelpedmestartonthedietandkeptmegoing,’Mikewrote.‘Iwasdeterminednevertogiveintodiabetesorsimplyrelyonmedication.’
Whenhestartedhewas97kg.Inacoupleofmonthshehadgotdownto69kg.Asthefatmeltedaway,hiswaistalsoshrunk,fromanunhealthy95cm(37.5inches)toaveryhealthy83cm(32.5inches).
Hisbloodsugarlevelsfelldramatically,asdidhischolesterol.Hewasabletocomeoffallmedicationincludinginsulin,metforminandgliclazide.
‘Therewerehurdles,’hesaid,‘suchasfamilycelebrations.MyworktakesmeawayfromhomeandIfinditdifficultfindingrestaurantsorhotelswithhealthyoptions.’
Butwithtimeitgoteasier,becauseheandhispartnerdiscoveredthepleasuresofeatingrealfood.
‘Iwanttothankeveryoneinvolvedinthisworkfromthebottomofmyheart.IhavelearnedsomuchaboutgoodfoodsandIhaveamuchgreater
awarenessofwhichfoodsaregoodformepersonally.Inowavoidprocessedfoodstotally.Mylifehasbeentransformed.’
ThePREVIEWstudy
Goingonan800-calorierapidweightlossdietischallenging,butpeoplewithtype2diabeteshavealotofmotivationtodoit.Sowouldtherapidweightlossapproachworkforpeoplewhodon’thavetype2diabetes?Wouldtheysticktoit?
Twootherbigstudies,whichpublishedresultsin2018,suggestthatitwould.
ThePREVIEWstudy19wassetuptopreventpeoplewithpre-diabetesfromdevelopingdiabetes.Pre-diabetes,whereyouhaveraisedbloodsugars,notyetinthediabeticrange,isincrediblycommon.Aroundathirdoftheadultpopulationhaveit,butunlessyou’vebeentestedyouwon’tknowbecausethereareusuallynosymptoms.
Whenthestudystarted,thevolunteers–2326middle-agedmenandwomenfromeightcountries(Britain,Denmark,Finland,Holland,Bulgaria,Spain,NewZealandandAustralia)–allhadpre-diabetes.Oncethey’dhadtheusualtestsdone,theywereaskedtogoonan800-caloriedietforeightweeks.
Resultsofthismassivestudy,publishedinAugust2018,showthattheylostanaverageof11kg(24lb)injusteightweeks.Mostofthiswasfat,withtheirwaistsshrinkingbyanaverageof10cm.
Manyoftheparticipantsmanagedtogettheirbloodsugarlevelsbacktonormalandtherewerefewsideeffects,apartfromconstipation(7%)andheadaches(3%).Thebestwaytocounterbothoftheseistodrinkmorewater.
Theplanistofollowthesepeopleformanymoreyearstoseeiftheymanagetokeepweightoffanddiabetesatbay.
TheDROPLETtrial
HotontheheelsofDIRECTandPREVIEWcameanother800-calorieadayrapidweightlosstrial,thistimecarriedoutbyresearchersatOxfordUniversity.Forthistrial,calledDROPLET,20278obeseadultswereeitherassignedtoaregimenwheretheygot800caloriesadayintheformofmealreplacementsoupsandshakes,orputonastandardslowandsteadydietprogramme.
Thoseonthemealreplacementregimenwereaskedtosticktoitforeightweeks,beforegraduallyswitchingtoeatingrealfood.Theyalsogotbehaviouralsupportthroughout.
Attheendofayearthegroupontherapidweightlossdiethadlostanaverageof10.7kg,whilethoseinthestandarddietinggrouphadlost3kg.
SusanJebb,professorofdietandpopulationhealthatOxfordUniversityandtheleadresearcher,wasdelightedbytheresults.‘It’sphenomenal–extraordinary–likenothingwe’veseeninprimarycarebefore.’
Shethinksoneofthereasonsthattherapidweightlossgroupdidsowellisbecauserapidweightlossisverymotivating:‘Theexcitementgetsthemthroughthefirstfewdifficultweeks…Weneedtocapitaliseonallthatenthusiasmthatpeoplehaveatthebeginningtoreallyloseweightandgetoffasmuchweightastheypossiblycan.’
LikeotherweightlossspecialistsIspoketo,shesaidthatsciencedidnotsupporttheoften-repeatedclaimsthatpeople’smetabolicrateswillcrash,nevertorecover,orthatpeoplewholoseweightfastputitonevenfaster.Insteadshesaidstudiesconsistentlyshowthatearlyweightlosspredictslong-termweightloss.
‘Weightlossatfourweeks,certainlyat12weeks,isareallygoodpredictorofwhatwillhappenlater.Inapreviousstudyweshowedthatweightlossat12weekspredictedweightlossattwoyears.’
Aboveall,ProfessorJebbisfrustratedbyhowslowlythingsarechanging.‘Thisisanareaofmedicinewhereourunderstandinghascomeoninleapsandboundsbutpracticehasnotchanged.Ifwehadanewdrugwhichhad
achievedwhatDIRECT(RoyTaylor’sdiabetesstudy)hadachieveditwouldbescreamedfromtherooftops…Wehavesomethingwhichiseffectiveandwhichisreallycheap.Andwearenotdoingit.Ifindthatunbelievable.’
Q&A
IfIdoarapidweightlossdiet,won’tIputtheweightstraightbackon?
NotaccordingtotheexpertsI’vespokento.ThestudiesI’vejustquotedranforoverayearandweightregainwasnomoreaproblemforthosewholostweightrapidlythanthosewholostitgradually.Infact,rapidweightlossdieterslostandkeptofffarmoreweight.
AsProfessorMikeLean,headofnutritionatGlasgowUniversity,toldme,‘Losingweightslowlyistorture.Thepeoplewhodoitrapidlyseebetterresultsinthelongrun.Contrarytothebeliefofdieticians,peoplewholoseweightmorequickly,moreemphatically,aremorelikelytokeepitoffinthelongterm.’
It’saviewthatSusie,aGP,wouldagreewith.Shelost34lb(15.5kg)injusteightweeksusingmyBloodSugarDietapproachandhaskeptitoffformorethanthreeyears.‘Ifeelfullofenergy.Happier.Ifeelincontrolofmyhungerforthefirsttime.’
AnAustralianstudywhichinvolved200obesevolunteersbeingputonan800-calorierapidweightlossdietfor12weeksfoundthatnotonlydidtheylosemoreweightthansteadydieters,butfouryearslatertheywerestillleaner.21Astwoleadingweightlossexperts,DrCorbyMartinandProfessorKishoreGaddefromPenningtonBiomedicalResearchCenter,BatonRouge,putit,‘ThemyththatrapidweightlossisassociatedwithrapidweightgainisnomoretruethanAesop’sfables.’
Thatsaid,itisimportantthatifyougoonarapidweightlossdietyoudoitproperly.Ifyouareonmedication,youmusttalktoyourdoctorbeforestarting.
Whateverdietyoudecidetofollow,itisvitalthatyouaregettingenoughdailyprotein(atleast50-60gaday),otherwiseyouwilllosemuscle.Youalsoneedtobesureyouaregettingenoughofalltheotheressentialnutrients–youshouldavoidgoingononeofthosecrazycabbagesouporgreenjuicediets,forexample.Themenusinthisbookwerecreatedtobesafeandsustainable.
Won’tmymetabolismcrashifIgoonarapidweightlossdiet?
Fearofgoinginto‘starvationmode’isoneofthereasonssomanypeoplethinkdiets,particularlyrapidweightlossdiets,don’twork.
ThisbeliefisbasedontheMinnesotaStarvationExperiment,22astudycarriedoutduringWorldWarTwoinwhichslimyoungvolunteerslivedonalow-caloriediet(around1500caloriesaday)madeuplargelyofturnipsandpotatoes.
Aftersixmonthsonthisverylow-proteindiet,whentheirbodyfathadfallentolessthan10%,theirmetabolicrate(theenergythebodyusestokeepitselfgoing)crashed.Thiswasanextremesituation.
Amorerecentexperimentontheeffectsofshort-termcalorierestriction,23producedverydifferentresults.Inthisexperiment11healthyvolunteerswereaskedtofastfor84hours(justunderfourdays).
Theresearchersfoundthatthevolunteers’metabolicratewentupwhiletheywerefasting.Bydaythreeithadrisen,onaverage,by14%.
Whicheverwayyouloseweight,fastorslow,yourmetabolismwillslowdownsimplybecauseyouarenowcarryinglessweightaround.That’swhyitissoimportant,asyouloseweight,toremainactive.Whatyoueatasyouloseweightisalsocriticallyimportant(seebelow).
Butwhataboutthelongerterm?
Oneofthebestwaystopreserveyourmuscleandyourmetabolicrateistonotonlystickto800caloriesbutgolow-carbfortheinitialstageofthediet.InarecentSpanishstudy,2420obesepeoplewereputonan800-calorieverylow-carbdiet.Theparticipantslostanaverageof20kginfourmonths(ofwhich80%wasfat)buttheirmetabolicrateonlydroppedby8%.
Theresearcherssaidthiswasbecausethecombinationoflow-carbandlow-calorieputthemintoastateofmildketosis,whichnotonlyhelpedtopreservemusclebutalsomeanttheywerelesshungry.
TheFast800isamildlyketogenicdiet,whereyouareeatingamuchhigherratiooffatandproteintocarbsthanyounormallywould,especiallyduringtherapidweightlossphase.Moreonthatlater.
IfIdoputtheweightbackon,willIbeworseoffthanIwasbefore?
Nobodywhogoesonadietintendstoputtheweightbackon,butithappens.WhenIaskedProfessorJebbifthatmatteredshesaid,emphatically,no.‘Theharmfuleffectsofobesitycomefromhowbigyouareandfromhowlongyou’vecarriedthatextraweight.Evenifyouhaveafewyearswhereyouarelighterthanyouwouldhavebeen,thatbringsverysubstantialhealthbenefits.’
Shesaysthatyoushouldweighyourselfregularlyand,ifyoufindyouareputtingweightbackon,youshouldactasquicklyaspossibletostopitprogressing.Afewkiloscansoonturnintoalotofkilos.
Whataboutexercisingonarapidweightlossdiet?
Thereisnoreasontostopexercisingbecauseitwill,ifanything,helpputyouintoketosisfasterandpreservemusclemass.Thatsaid,Iwouldn’trecommendtryingsomethingthatrequiresburningalotofcalories,suchasrunningamarathon.Ifindthatdoingpress-upsandgoingforrunsisbothpossibleandusefullydistractingwhenIamfasting.Infact,Ifindthatmyrightknee,whichhasatouchofosteoarthritis(thankstoanoldsportsinjury)getsmuchbetterwhenIamfasting.Whichmakestherunningeasier.
Whoshouldn’tembarkonarapidweightlossdiet?
Aswithanyweightlossdiet,ifyouhaveanyreasonforconcernyoushouldalwayscheckwithyourdoctorfirst.BecausetheFast800isapowerfultherapeutictool,itisimportantthatyoucheckwhetheranyofthefollowingapplytoyoubeforestarting.
Don’tdothedietifyou:
Areunder18yearsofage.Arebreastfeeding,pregnantorundergoingfertilitytreatment.However,ifyouarepregnantandthereisariskof(orprevioushistoryof)gestationaldiabetes,youmightconsidertheMed-stylediet.Areunderweightand/orhaveahistoryorsuspicionofaneatingdisorder.Haveasignificantpsychiatricdisorderorahistoryofsubstanceabuse.Areunderactivemedicalinvestigationortreatment,orhaveasignificantmedicalconditionaffectingyourabilitytocomplywithadiet.
Havehadarecentcardiacevent,myocardialinfarctionorcerebrovascularaccident(lessthanthreemonthsago)orotherheartabnormalities.Haveuncontrolledheartdisease,uncontrolledhypertension,orkidneyfailure.Areunwell,haveafever,arefrailorrecoveringfromsignificantsurgery(lessthansixmonthsago).
Cautions–discusswithyourdoctorifanyofthefollowingapply:
Youhaveasignificantunderlyingmedicalcondition.Youareoninsulin–youwillneedadetailedassessmentandeducationbyahealthprofessionaltoplanasuitablereductioninmedication/insulintoavoidapotentiallydangerousdropinbloodsugar(hypo).Youhavetype2diabetesandareonmedication.Yourmedicationmayneedtobereducedorstoppedasbloodsugarsimproveandtoavoidhypos.Youareoncertaindiabeticmedicationandhave‘hypoglycaemiaunawareness’.Youareonbloodpressuremedication.Thismayneedtobereducedorstoppedasbloodpressureimproves.Youaretakingothermedications,e.g.warfarin.Youhavemoderateorsevereretinopathy;youwillneedextrascreeningwithinsixmonthsasretinopathycansometimesgetworsewhenbloodsugarimproves.Youhaveepilepsy(thoughthereissomeevidencethatalow-carbketodietcanimproveepilepsy).Youarepregnant:clearlyavoidingfasting/low-caloriedietsiswise.
Ifyouhavetype2diabetesorpre-diabetesdovisittheDIRECTstudywebsiteformoreinformationanddietaryadvice.25
Rapidweightlossischallenging(whichisalsopartofitsbenefit).So,ifyouarenotsuitedtofasting,youmayprefersimplytofollowtheMed-style,low-carbrecipesinthisbookwithoutsignificantlyreducingcalories.
T4WHYILOVETHEMEDITERRANEANDIET
herecipesinthisbookarebasedonaMediterranean-stylediet,awayofeatingthatisrichinhealthynaturalfats,nutsandfish,aswellasveggies
andlegumes,whicharepackedwithdisease-fightingvitaminsandminerals.
ThereasonIamsuchafanoftheMediterraneandietisnotjustbecauseittastesgreatbutbecausethereissomuchsolidscientificevidencethatadoptingthislifestylewillcutyourriskofheartdisease,cancer,type2diabetes,depressionanddementia.Evenwhentakenuplaterinmiddleage,ithasbeenshowntoincreaselifeexpectancy.
Whatcanbeconfusingabouttheterm‘Mediterraneandiet’isthatitisnotthesortoffoodthatyouwouldtypicallyassociatewithyourholidaysinItalyorGreece.Itdoesnot,forinstance,includelotsofpizzaandpasta,orthesortofstickypuddingsyoumightbeofferedinaGreekrestaurant.
TheMediterraneandietI’mwritingaboutisthetraditionaloneofthepeoplewholivedaroundtheMediterraneanSeabeforethey,likesomuchoftheplanet,adoptedjunkfood.
InmanyMediterraneancountriestoday,vegetables,fishandoliveoilhavebeendisplacedbysweets,fizzydrinksandfastfood.Infact,onlyaround10%ofmodernItalianseatatraditionalMediterraneandiet,withdireconsequencesfortheirwaists.Italianchildren,whoagenerationagowereslimandhealthy,arenowalmostasfatastheirAmericancounterparts.Strangelyenough,ScandinaviansarefarmorelikelytoeataMediterranean-styledietthanthepeoplelivinginMediterraneancountries.
So,whatexactlyisahealthyMediterraneandiet?
TherearelotsofdifferentversionsoftheMediterraneandietoutthere.Myapproachisbasedononeofthebiggestandmostimportantnutritionstudiesevercarriedout:thePREDIMEDstudy.26
Inthis2013study,Spanishresearchersrecruitedover7400overweight,middle-agedSpanishmenandwomenandrandomlyallocatedthemtoeitheraMediterraneanoralow-fatdiet.Bothgroupswereencouragedtoeatlotsoffreshfruit,vegetablesandlegumes(suchasbeans,lentilsandpeas).Theywerediscouragedfromconsumingsugarydrinks,cakes,sweetsorpastriesandfromeatingtoomuchprocessedmeatsuchasbaconorsalami.
ThoseallocatedtotheMediterraneandietwereaskedtoeatplentyofeggs,nutsandoilyfishanduselotsofoliveoil,andencouragedtoeatsomedarkchocolateandenjoytheoccasionalglassofwinewiththeireveningmeal.
Incontrast,thelow-fatdietgroupweretoldtoeatlow-fatdairyproductsandplentyofstarchyfoodssuchasbread,potatoes,pastaandrice.
Theresearchersfollowedthevolunteersforyears,gettingthemtofillinfooddiariesandkeepingacheckontheirhealthviamedicalexaminations,questionnairesandbloodandurinesamples.Allvolunteersweregivenan‘Mscore’,accordingtohowcloselytheystucktotheMediterraneandiet.
Withinthreeyears,dramaticdifferencesbetweenthetwogroupsappeared.NotonlywerethosewhohadahighMscoreslimmer,theywerealsomuchhealthier,slashingtheirriskofamultitudeofdiseases.Thebenefitsincluded:
30%reducedriskofheartattackorstroke58%reducedriskoftype2diabetes51%reducedriskofbreastcancerAreducedriskofcognitivedecline.
HowtoboostyourMscore
AsimplewaytoboostyourMscoreistoadheretothefollowingsimplerules:
1.Reducesugarsandstarchycarbs
Cutrightbackonsugarystarchyfoods,suchascakes,sweets,biscuits,crisps,fruitjuicesandsoftdrinks,astheserapidlyturnintosugarinyourblood,causingsugarspikes,asurgeininsulinandweightgain.Aimtohavethemlessthantwiceaweek.
Youalsoneedtowatchoutforfoodsthatgetrapidlyconvertedtosugarsinyourblood,suchas:
Potatoes,bread,whitericeandwhitepasta.Mostbreakfastcerealsand‘instantoats’(steel-cutorrolledoatsareOK).Sweet,tropicalfruitssuchasmangos,pineapples,grapes,melonsandbananasasthesearehighinsugars(fructose).Instead,optforberries,applesorpears.Aimforamaximumof1-2piecesoffruitaday,ideallyeatenafterameal.Processedfoods.Morethan70%ofprocessedfoodscontainaddedsugars.Youhavetoreadthelabels,thoughtheproblemisthattherearemorethan70differentnamesforsugars.
2.Increaseyourconsumptionofnaturalhealthyfats
Manypeoplestillbelievethateatingfatwillmakethemfatandthatitwillcloguptheirarteries.IhopeIhaveconvincedyouthisisnottrue.Enjoyhealthyfatsinfoodssuchasoliveoil,salmon,tuna,full-fatdairy,avocado,nutsandseeds.Thesenaturalfatsaregoodforthewaistandtheheart,andwillkeepyoufeelingfullforlonger.
3.Eatdecentamountsofprotein
Thismeanseatinggenerousamountsoffoodssuchasoilyfish,seafood,chicken,someredmeat,eggs,tofu,beans,pulses,dairyandnuts.Ifyouareavegetarianorvegantherearealternatives(seepage101).Youneedatleast50-
60gofproteinaday,everyday.Asyougetolder,youneedmore.Thatsaid,youshouldrestrictyourintakeofprocessedmeatssuchassausages,baconandsalami,asthesearenotparticularlyhealthysourcesofprotein.Mostcontainhighlevelsofsalt,nitratesandotherpreservatives.
4.Eatplentyofgreenandcolouredveg
Itisespeciallyimportanttoeatplentyofdark-greenleafyvegetablessuchasspinach,broccoli,cabbage,kaleandsalads,aswellascolouredvegetables–theseareverylowincaloriesandcontainmanyessentialvitaminsandnutrients.Theyalsocontainlotsoffibre,whichthe‘good’microbesinyourgutwillbenefitfrom.
5.Swaptowholegrainsandpulses
Eatmore‘complexcarbohydrates’,whicharerichinfibre.Thismeansswappingwhitepastaandriceforwholegrainsandpulsessuchas:lentils,beans,quinoa,wildriceandbuckwheat.Choosemulti-grain,seededorryebreadoverwhite.Again,thegoodbacteriainyourgutwillthriveonthefibreinthesefoods.Butduringboththerapidweightlossand5:2stagesofthedietyoushouldkeepyourintakeofwholegrainsdown.That’sbecauseyouwanttogointomildketosisandeatinggrainswillstopthathappening.
6.Avoidsnackingbetweenmealsorlate-nightgrazing
Grazingstopsfatburning.Ifyoumust,snackonnon-starchyvegetablessuchasbroccoli,cucumberorcelery,orasmallhandfulofnutsorasmallpieceofcheese.Fruitisnotagoodchoice,particularlywhenyouaretryingtoloseweight.
7.Drinkhealthily
Plentyofblacktea,fruittea,blackcoffee,water.Asforalcohol,anoccasionalglassofredwinewithamealisokayonnon-fastdays.Ifyouaredoingan800-calorieday,it’sbesttoavoidalcoholaltogether.
TheMediterraneandietismorethanjustadiet.It’saboutdevelopingasetof
habitsandmakingpermanentchangestoyourlifestyle.Itinvolvescuttingbackonprocessed,ready-madeandfastfoods,andinsteadoptingforwhole-foodmealscooked,wherepossible,fromscratch.Anditisabouteatingfoodslowlyandenjoyingitwithfamilyandfriends.Toooftenweeatwithouttakingthetimetoappreciatewhatisgoinginourmouths.Sodon’teatyourmealinfrontoftheTV.Maketheefforttosavouritfully.
TheMeddietandthemicrobiome
Alongwiththeabundanceofvitaminsandantioxidants,suchasthosefoundinextra-virginoliveoil,thereisanother,crucialreasonwhythisdietissosuper-healthy.
AsIdiscoveredwhileresearchingapreviousbook,TheCleverGutsDiet,eatingMediterranean-stylefoodshasadramaticandpositiveeffectonyourgutmicrobiome–thetrillionsofmicrobesthatlivethere,whicharesoimportantforyourphysicalandmentalwellbeing.
The‘good’bacteriainyourgut,likeBifidobacteriumandLactobacillus,willturnthefibreyougetfromyourMedmealsintochemicalscalledshort-chainfattyacids(SCFs),whichreduceinflammationinthegutandthroughoutthebody.
TheMeddietoffersalong-termsolution
OneofthebestthingsabouttheMeddietisthatbecauseitistastyandvaried,itisfareasiertosticktothanmorerestrictivediets.
Youdon’teliminatelotsoffoodgroups.It’sveryadaptableandtheprinciplescanbeappliedtoothercuisines.It’sextremelyfilling,thankstohigh-ishlevelsoffat,proteinandfibreinthediet.Itisgoodforbothyourmentalandyourphysicalhealth.
Improvingmentalhealthisimportant,becausemanypeoplegiveuptryingtomanagetheirweightwhentheybecomeanxiousordepressed.
Infact,arecentstudyofmorethan33,000peoplelookedatthelinkbetweendietanddepressionandfoundthatthosewhostuckclosesttoatraditionalMediterraneandiethada33%lowerriskofdevelopingdepressionthanthosewhodidn’t.27
Conversely,thosewhoateatypical‘pro-inflammatory’diet,withlotsofsaturatedfat,sugarandprocessedfood,hadmuchhigherratesofdepression.
IcertainlyfindthatwhenIeatjunkfooditnotonlymakesmemiserable,butalsomakesmecravemore.
Moreonthisonpage140.
HowdoestheMeddietcomparewithverylow-carbdiets,likeKetoandAtkins?
StudieslikePREDIMEDhaveshownthatwhenitcomestoyourhealth,andyourwaist,theMeddiet(whichismoderatelyhighinfatandlowincarbs)isamuchbetteroptionthangoingonatraditionallow-fatdiet.Buthowdoesitcomparetoreallylow-carbdiets?
TheKetodiet,forexample,iscurrentlyveryfashionable.Likethe‘Atkins’diet,itissolowincarbsthatyourbodyisforcedto‘flipthemetabolicswitch’,gointoketosisandstartburningfatforfuel.AsImentionedinChapter2,ketosisisalsoanimportantpartofintermittentfasting.So,youmayask,whywouldonedotheMeddietratherthanoneoftheseverylow-carbdiets?
BeforetryingtoanswerthatIshouldexplainwhataKetodietis.Therearevariants,butastandardketogenicdietis75%fat,20%proteinandjust5%carbs;whichmeansyoushouldaimtolimityourcarbstolessthan20gaday.Togiveyousomecontext,asinglebananahasmorethan20gofcarbs.
FoodsyoucaneatonaKetodiet,oraverylow-carbdiet,likeAtkins,include:
Meat,bacon,sausages,fish,eggs,butter,creamandcheese.Nuts,oliveoil,coconutoilandavocadooil.Fruitsthatareverylowincarbs,suchasberries.Leafygreenslikespinachandbroccoli.
Youhavetoavoid:
Anythingwithsugarinit,suchasfruitjuice,smoothiesorcake.Thisalsoincludesmanyprocessedfoods,takeawaysandsauces.Bread,grains,rice,pasta,oatsandpotatoes.Mostfruits.Starchyvegetablessuchassweetpotatoes,carrotsandparsnips.Beansandlegumes,suchaslentils,chickpeas,kidneybeansandpeas.Wineandbeer.Ifyoudrinkalcohol,itisbesttosticktospirits.
Averylow-carbdietlikeAtkinsorKetocanbeagreatwaytoloseweight,butitisalsoadietwhichishardtostickto,longterm.TheMeddietallowsyoutoeatamuchwiderrangeoffoods,includingfruits,vegetablesandgrainsrichinthesortoffibrethatwillkeepthe‘good’bacteriainyourgutshappy.ItishardtogetthesamevarietyoffibreandotheressentialnutrientsifyouareonanAtkinsorKetodiet.Notimpossible,buthard.
SowhatwouldhappenifyouranascientificstudycomparingtheMeddietwithalow-carbdietlikeAtkins?
Well,aparticularlyimpressivetrialwhichdidjustthatwascarriedoutinDimona,Israel,atabigresearchcentrewithanon-sitemedicalclinic.Unlikemostdietstudies,whichtendtobeshortterm,thisoneranformorethansixyears.
TheDimonatrial
Forthisstudy,28322middle-agedmenandwomenwererandomlyassignedtoalow-fatdiet,averylow-carbdiet(basedonAtkins)oralowish-carbMediterraneandiet.Totakepartyouhadtobe40-65yearsoldandhaveaBMIofatleast27(i.e.overweightorobese).
Oncethey’dbeenrecruitedandallocatedtoaparticulardiet,thevolunteersmetupwithadieticianwhogavethemadviceonhowtofollowit.Theyhadtheusualtestsbeforestartingandatregularintervalsthroughoutthetrial.
Forthefirsttwoyearsallthegroupsweregoodatstickingtotheirdiets.Theywerealsoaskedtokeepdiaries,whichshowedthat:
TheMed-dietgroupatethemostfibreandthemostoliveoil.Thelow-carbers,notsurprisingly,consumedtheleastcarbsandthemostfatandprotein.Thelow-fatgroupcuttheirconsumptionoffatbyanimpressive19%.Theyalsocuttheirdailycaloriesbythegreatestamount.Butdespitethistheylosttheleastweight.
Atthetwo-yearmark,theresultswereanaverageweightlossof:
3.3kgforthelow-fatgroup.4.6kgfortheMed-dietgroup.5kgforthelow-carbgroup.
Soaftertwoyearsitwasthelow-carbers,followedbytheMeddieters,whoweredoingbestintheweightlossstakes,thoughitwastheMed-dietgroupwhosawthebiggestimprovementsintheirinsulinlevels.
Butthestudydidn’tstopthere.Theywentonfollowingthevolunteersforanotherfouryears.
Asyoucanimagine,Iwasagogtoseetheseresultsbecausethekeytoanydietiswhetheryoucankeepituplongterm.Sowhathappened?Well,thelow-fatandthelow-carbdietersbothputbackonmuchoftheweighttheyhadlost.ThoseontheMeddietdidnot.Overtheentiresix-yearperiod,the
averageweightlosswas:
0.6kgforthelow-fatgroup.1.7kgforthelow-carbgroup.3.1kgfortheMed-dietgroup.
Inthelongrun,theclearwinnersweretheMeddieters,wholostandkeptoffalmosttwiceasmuchweightasthelow-carbers.Itisparticularlyimpressivewhenyouconsiderthatoverasix-yearperiodamiddle-agedpersonwouldnormallyexpecttoputonaround3kg.Inotherwords,attheendofsixyears,thegroupallocatedtoaMed-styledietactuallyweighed6kglessthanyou’dexpectiftheyhadn’ttakenpartinthetrial.
Asforhealth,whenitcametocuttingbloodfats,‘bad’cholesterol,insulinandbloodsugarlevels,theundisputedwinnerswereagaintheMeddieters.That’sbecausetheynotonlylostthemostweight,theylostitintherightplaces.
Inarelatedstudy,29involvinglotsofbodyscans,researchersfoundthatitwasMeddieterswholostthemostfataroundthewaist,theheartandinsidetheliver.
AsProfessorIrisShaifromBen-GurionUniversity,whoranbothstudiespointedout:‘Evenifyoudon’tlosealotofweight,goingonalow-carbMediterraneandietcanhavedramaticbeneficialeffectsonfatdepositsrelatedtodiabetesandcardiovasculardiseases.’
Q&A
WhatifIlikeeatingothercuisines,likeIndianorThai?
TheprinciplesoftheMeddietcanbeadaptedtoothercuisines,andyouwillseesomeexamplesintherecipesection.Oliveoil,particularlyextravirgin,doesseemtohaveanedgeonotherfats,butwealsohappilycookwithcoconutoil,andothernutoilslikewalnut.Themainthing,ifyouareeatingIndian,ChineseorThai,istocutbackonthericeandtrytoreplaceitwithmoreveg.IfyouareafanofIndianfood,avoidthechapattis.
AvariantontheMeddietistheNordicdiet,aseatenbySwedes,Danes,etc,inwhicholiveoilisreplacedwithrapeseedoil.I’mnotconvincedthatrapeseedoilisquiteasgood,butit’scertainlybetterthanthesortofjunkfoodtherestoftheworldeats.
WhatifI’mavegetarianorvegan?
TheMeddietincludeslotsofvegandlegumes,soitiswellsuitedtoaveganorvegetarianlifestyle.Someoftherecipesatthebackofthisbookarevegetarianandsomearevegan.Andwherepossiblewesuggesttipsandswapsforvegetarians.
Tomanageyoursubstitutionsitmaybeusefultodownloadacalorie-countingapp,suchasMyFitnessPal.Forexample,coconutyoghurtishigherincaloriesthandairyyoghurt,soyouwillneedtoamendquantities.Itisalsoimportanttoconsiderthatoneofthevaluableaspectsofdairyyoghurtisthevarietyoflivecultures.Ifyouaregoingtochoosesomethingtoreplaceayoghurtrecipethenitisreallyworthfindingasubstitutethathasagoodvarietyoflivebacteria.
Isn’taMediterraneandietexpensive?
Freshfishandextra-virginoliveoilareexpensive,butsoareallthosesugarylittletreatsandsnackswhichyouwillbecuttingbackon.Afriendofminewhoisanaccountant,andwholost30kgonmydiet,didafullspreadsheetandworkedoutthatdoingthedietactuallysavedhimmoney.
Afewmoney-savingtips:
Extra-virginoliveoilfordrizzlingonsaladscanbeexpensive.Butmostsupermarketbrandsarecheaperandvirginoliveoilorlightoliveoilaregoodtoo.Freshvegetablesmaybenicer,butthere’snotalwaysmuchdifference.Frozenortinnedarejustasnutritious.Trytoeatberriessuchasstrawberriesandraspberriesinseason.Frozenberriesaregreatforcooking.Applesandpearsarenormallyquitecheapandlong-lasting.Webuycookingappleswhentheyareinseason,andchopthemandputtheminthefreezer.Weneverbothertopeelthemasthat’swherelotsofthegoodnesslies.Tinnedorfrozenfishismuchcheaperthanfreshfish,andlastsalotlonger.Itisrelativelyeasytomakeyourownliveyoghurt.Allyouneedismilkandadollopoffreshyoghurtfromasupermarket-boughtproduct.Youcanalsouseayoghurt-makingmachine.Fermentedvegetablesareverycheaptomakeandcontainmuchhigherlevelsofprobioticsthantheshop-boughtstuff.YoucanwatchClaremakingdelicioussauerkrautatthefast800.com.Plain,unprocessedporridgeismuchcheaperthantheinstantstuffyoubuyinpacketsandmuchbetterforyou.Makingandtakingyourownlunchtoworkisgoingtobecheaperandhealthierthandroppingintothenearestsandwichbar.
W5GETTINGACTIVE
eallknowhowimportantitistodoexerciseandremainactive,butknowingsomethinganddoingitareverydifferentthings.Idon’t
particularlylikeexercise,andIhatethegym,soIhavefoundwaystomakemyselfdowhatIneedtodotokeepmyselfhealthyandhappy,tosleepbetterandkeepmybrainindecentshape.
Stand
Thefirstandeasiestthingyoucandoisstandevery30minutes.Sittingcontinuallyisalmostasbadassmoking.Sogetanappwithanalarmthatwillremindyoutomove–everyhalfanhour.IfyouwatchalotofTV,goforastrollduringtheadvertbreaks.OrkeepthecontrolbesidetheTV,soyouhavetogetuptochangechannels.
Walk
Walkingisacheapandsafewaytoexerciseandthebesttimetodoit,ifyoucanfititintoyourlife,isfirstthinginthemorning,beforebreakfast.Thatwayyounotonlymanagetorevupyourmetabolismbutyoualsogetexposedtoearly-morninglight.Brightlightinthemorninghelpsresetyourinternalclock,whichinturnwillhelpyousleepbetteratnight.
Asforaccessories,Iwouldstronglyrecommendyoutakeafriendoralovedone(Itakethedog)butIwouldn’tnecessarilybotherwithanactivitymonitor.
Inamyth-bustingstudy,30researchersfromtheUniversityofPittsburghrecruited470overweightpeopleaged18to34andaskedthemtoloseweightonalow-caloriedietoverasix-monthperiod.Whichtheydid.Attheendofsixmonthstheywererandomlyallocatedtoeitherastandardbehaviouralprogrammetohelptokeeptheweightofforthesamebehaviouralprogrammeplusanactivitymonitor.Theywerethenfollowedforanother18months.
Attheendofthistwo-yeartrialtherewasagrandweigh-in.Thegroupwhowereaskedtoweartheactivitymonitorswere3.5kglighterthanatthestart.Whichwasprettygood.Exceptthatthegroupwithouttheactivitymonitorshadmanagedtokeepoff5.9kg,alotmoreweight.
Why?Theresearchersdidn’tsay,butIhaveatheory,basedonmybehaviour,whichisthatactivitymonitorsnotonlyencourageustorewardourselvesforhittingourtargetsbyeatingmore,buttheycanalsobedepressingratherthanmotivating.Youareforevertryingtohitatarget,suchasthefabled‘10,000stepsaday’,whichformanypeopleisunachievable.Soeitheryougiveuporyoucheat.
Toseeifthereisabetterwaytogo,IgottogetherwithProfessorRobCopelandfromSheffieldHallamUniversity.Wecollectedagroupofinactivevolunteersandrandomlyallocatedthemtodoingeither10,000stepsadayorgoingforwhatProfessorCopelandcalledActive10,threebrisk10-minutewalksaday.Thenwesentthemontheirway.
Sowhathappened?Well,thegroupwhowereaskedtodo10,000stepsa
dayreallystruggledtohittheirtarget.Theysaidtheyjustcouldn’tfititintotheirlives.TheActive10group,ontheotherhand,gottogetherinsmallwalkinggroups,hadmorefunandweremuchmorelikelytosticktotheirgoals.AlthoughtheActive10walkersmanagedfarfewerstepsaday,whentheywerewalkingtheywerestridingalongmuchmoreintenselythanthosetryingtohit10,000steps.
Afteranalysingtheirdata,ProfessorCopelandpointedouttomethat:‘TheActive10groupspent30%moretimeinthe“moderatetovigorous”physicalactivityzone,eventhoughtheywereonthemoveformuchlesstime.Andthat’simportantbecauseit’swhenyouaredoing“moderatetovigorous”activitythatyougetthegreatesthealthbenefits.’
YoucanfindafreeappthatwillhelpguideyouthroughActive10atwww.nhs.uk/oneyou/active10/home.
HIIT
Afewshort,sharpburstsofbriskwalkingisagoodwaytostarttheday,butitisn’tenough.Ifyouliketheideaofgettingfitterbutreallydon’tfeelyouhavethetime,thenyoumightwanttotryHIIT.WithHIITitreallyispossibletogetmostofthemajorbenefitsofexerciseinverylittletime.
IfirstcameacrossHIIT–high-intensityintervaltraining–afewyearsagowhilemakingadocumentarycalledTheTruthaboutExercise.
Beforestarting,Iwastoldthatafewminutesaweekofintensecyclingwouldgreatlyimprovemyaerobicfitnessandmybloodsugarcontrol.Which,tomygreatsurprise,itdid.TheregimenIwasaskedtodoconsistedofthree20-secondburstsofvigorousexerciseonanexercisebike,threetimesaweek.Injustsixweeksmyinsulinsensitivityimprovedbyover20%.
SincethenDrNielsVollaard,alecturerinhealthandexercisescienceattheUniversityofStirling,hasshownthatyoucangetbyonevenless.ItturnsoutthataslittleastwominutesofHIITaweekwillgiveyourbodyasignificantboost.
Inarecentexperiment,whichIhelpedNielssetup,weinstalledanexercisebikeintheLondonofficeofBabylon,ahealthcompany,andaskedsomeemployeestotryoutfiveweeksofhisHIITregimen.
Beforestarting,NielsassessedtheirVO2max,ameasureofaerobicfitnesswhichshowshowstrongyourheartandlungsare.Hedidthesemeasurementsinalab,butyoucangetanestimateofyoursbyputtingyourrestingheartrateintoanonlinecalculator,suchasfast-exercises.com/fast-exercise-calculator.
Thiscalculatorwillalsotellyouhowyouaredoingforsomeoneyourage.Forreasonswedon’tfullyunderstand,VO2maxisanincrediblypowerfulpredictorofhowwellyouareageingandyourlifeexpectancy.That’soneofthemainreasonswhyscientistssuchasNielsaresokeentofindthemosteffectivewaystoimproveit.
TheattractionofHIITisthatitcanproducethesamesortofimprovementsinVO2maxthatyouwouldgetfrommuchlongersessionsoflessvigorousactivity.‘ToachievethesameresultswegetwithHIIT,’Nielstoldme,‘you’d
havetorunatadecentpacefor45minutesthreetimesaweek.’
Sowhat’sgoingon?Nielssaysthatwhenyoudoyourfirst20-secondsprintyourbodybreaksdownglycogen,theforminwhichsugarisstoredinyourmuscles.Thissetsoffacascadeofotherreactions,includingthereleaseofsomethinghecalls‘signallingmolecules’.
Whenyoudoyournext20-secondsprint,thesesignallingmoleculesareactivatedandhelptostimulatethegrowthofothermuscle,suchasheartmuscle.This,atleast,iswhathasbeenshowntohappeninthelab.
Butwoulditalsoworkinanofficesetting?Fiveweeksafterthefirstsetoftests,IreturnedwithNielstoseehowtheofficeworkershadgoton.Mosthadmanagedtocompletetheirultra-shortexerciseregimenandmostfeltconsiderablyfitter.
‘We’veanalysedtheresults,’Nielstoldthevolunteers,‘andIampleasedtosaythatallofyouimproved.Ourstarperformer,Charlie,improvedhisVO2maxby14%,whilethegroupasawholesawanimprovementinfitnesslevelsof11%,whichisexcellent.’
AccordingtoNiels,an11%increaseinaerobicfitness,iftheykeptitup,wouldmeanareductionintheriskofdevelopingheartdiseaseofabout20%.
HIITisn’tforeveryone.Ifyou’reunfitthenyoushouldstartslowly,doingjustone10-secondsprintasessionforthefirstweekorso.Ifyouareonmedication,areinjuredorhaveconcernsaboutyourheart,youshouldconsultyourdoctorbeforestartinganyexerciseregimen.
DrVollaard’sHIITworkout
Tofollowthisregimenyouwillneedanexercisebikeonwhichyoucaneasilyvarytheresistance.Dothisthreetimesaweek.
1. Warmupwithsomegentlecycling.2. Afteraminuteorsobeginpedallingfast,thenswiftlycrankupthe
resistance.3. Thelevelofresistanceyouselectwilldependonyourstrengthand
fitness.Itshouldbehighenoughthat,after15secondsofsprinting,yourthighsbegintofeelitandyourmusclesbegintofatigue.
4. If,after15seconds,youcankeepgoingatthesamepace,thentheresistanceyou’vechosenisn’thighenough.Itmustn’t,however,besohighthatyougrindtoahalt.It’samatterofexperimenting.You’llfindthatasyougetfitterthelevelofresistanceyoucancopewithincreases.Each20-secondworkoutshouldinvolvemaximumeffort.
5. Afteryourfirstburstoffastsprinting,droptheresistanceanddothreeminutesofgentlepedalling.
6. Thendothe20-secondsprintagain.7. Finishwithacoupleofminutesofgentlecyclingtoallowyourheartrate
andbloodpressuretoreturntonormalbeforesteppingoffthebike.
IfyouareatotalbeginnertoHIITIwouldstartbydoingjustone20-secondburstandseehowyoufeel.Youcangraduallybuilditupfromthere.
Istilldomy3×20-secondsregime,threetimesaweek.InarecentAmericanstudy,31theygot27sedentaryoverweightmentodo3×20-secondsessionsofHIITthreetimesaweekfor12weeksandfoundthatthisnotonlyimprovedtheirVO2maxby19%,butalsoincreasedtheirinsulinsensitivity.HIITproducedsimilarresultstocyclingbrisklyfor45minutes,threetimesaweek,buttookafractionofthetime.
WithoutabikeitishardertodoaHIITsession,althoughyoucanswapcyclingforrunningupstairsfor20secondsorputtinginshort,flat-outsprintswhenjogging.Youcanalsodoitwhileswimming.Again,itisjusta20-secondburst.
Strengthtraining
Aswellaslookingafteryourheartandlungs,youalsoneedtolookafteryourmuscles.Muscleslookgoodonthebeach,butmoreimportantly,theyburncaloriesevenwhenyouaresleeping.Improvingyourmuscleswillalsoimproveyourinsulinsensitivity.
Ihaveasimpleregime,whichIdomostmornings.Igetoutofbed,puttheradioonanddoaseriesofpush-ups,squats,abdominalcrunches,thebicepcurlandtheplank–inroughlythisorder.Therearelotsofothervariantsyoucantry,butthesearethebasics.Again,ifyouwanttoseehowtheyshouldbedone,visitthefast800.com.
Isuggestyoustartbydoingonesetof10repeatsofeachoftheseinWeek1ofthediet(with20-secondholdsontheplanks).Inotherwords:10press-ups,10crunches,10squats.Dothisthreetimesinthefirstweek.Aimfortwosetsof10repeatsbyWeek2,andthreesetsbyWeek4.
12waystointroducemoreactivityintoyourlife
1. Buyabikeandcyclewhenyoucan.Itsaveslotsoftimeandmoney.2. Ifyourdestinationislessthanamileaway,thenwhynotwalk?Itwill
takeyoulesstimethanwaitingforabusorfindingsomewheretopark.3. Standwhiletalkingonthephone.You’llburncaloriesandsoundmore
assertive.4. Useabasketattheshopsratherthanashoppingtrolley.Thatwayyoudo
abitofresistancetrainingwhileshopping.5. Drinklotsofwater.Thisnotonlykeepsyouhydratedbutalsoincreases
theneedforbathroombreaks,whichmeansinturnmoreshort,briskwalks.
6. Try,wherepossible,totakethestairs.Ialwaysrunupescalators.7. Ifyounormallytakeabusortraintowork,getoffatanearlierstopthan
usualandwalktherestoftheway.8. Ifyoudrivetoworkorthesupermarket,parkatthefarendofthecar
park.9. Keepresistancebands–stretchycordsortubesthatofferresistancewhen
youpullonthem–orsmallhandweightsnearyourdesk.Doarmcurlsbetweenmeetingsortasks.
10. Organisealunchtimewalkinggroup.Youmightbesurroundedbypeoplewhoarejustdyingtolaceuptheirtrainers.Enjoythecamaraderie,andofferencouragementtooneanotherwhenyoufeellikegivingup.
11. IfIamonholidayinaforeigncity,Inormallyjoinatwo-hourguidedwalkingtour.Theyarecheapandagreatintroductiontoacity’shistory.TheoneIwentoninBerlinwasparticularlygood.
12. Gotodancingclasses.Itissociableandifyouhaven’teverlearnedhowtodoclassicsteps,likeLatinorballroom,itwillbementallychallenging.Takingupanewchallengeinmiddleageisaprovenwaytocutyourriskofdementia.
M6WAYSTOBEATSTRESS
anyofusfeelbadaboutputtingonweightbecausewethinkitisentirelyourownfault.Afterall,wehavebeentoldtimeandtimeagain
thattheonlyreasonanyonepacksonthoseextrapoundsisthattheyareeatingtoomuchandnotdoingenoughexercise.Inotherwordsifwegetfatitmustbebecausewearegreedyandidle.
Aswe’vealreadyseen,weightgainisnothinglikeassimpleasthat.Thefoodsweeat(processedandheavilypromotedbythefoodindustry)canhijackourbrainsandourhormones,whiletheworldweliveinhasbeenbuilttodiscourageactivity.Shoppingcentresareincreasinglyoutoftownandonlyaccessiblebycar.Roadsaredangeroustocycleonand,thoughliftsareeasytofind,stairsarenot.
Wearesurroundedbyconstanttemptation,whichishardtoresist.Whatthe‘caloriesin,caloriesout’crowdalsoignoreistheoverwhelmingimportanceofstress.Researchhasshownthatchronicstressleadstoincreasedhunger,comforteating,self-loathinganddisruptedsleep.This,inturn,leadstoevenhigherlevelsofstress,andmorehunger,eating,self-loathing,etc.
Whatisstress?
Youneedsomelevelofstressinyourlife.Itisessentialforsurvival.Ifyouarecrossingtheroadandrealiseyouareinthepathofacar,yourbodywillreleasehugeamountsofstresshormones,suchascortisolandadrenaline,toreadyyouforphysicalaction.Thisisthe‘fightorflight’response,anditevolvedbecauseinthedistantpastitwouldhavehelpedusavoidbeingeatenbypredators.Thisisagoodthing.Theproblemislong-termstress,whenlevelsofthesestresshormonesgoupandstayup.
Howstressandinsomniafuelyourhunger
Therearelotsofthingsthatlifethrowsatusthatwecan’tcontrol:losingajob,gettingdivorced,losingalovedone,havinganaccident.Alloftheseareserioussetbackswhichcancausedeepstressand,inturn,triggercomforteating.ThetechniquesI’mabouttodescribewon’treducetheimmediatepain,buttheymayhelpreducetheimpactoftheselifeevents.
Thatsaid,thereisonemajorstressinducerwhichyoucanandshouldlookatinyourlife–lackofsleep.Insomniaiscommonandoftenself-induced;‘self-induced’inthesensethatwestayuplateonsocialmediaanddon’tprioritisesleep.
Andyetskimpingonsleepisoneoftheworstthingsyoucandoifyouaretryingtoloseweightorkeepitoff.Evenacoupleofnightswhenyoucutbackonsleepcanplayhavocwithyourbloodsugarsandyourhungerhormones.
Totestthisout,IjoinedDrEleanorScott,ofLeedsUniversity,inashort,sharpsleep-deprivationexperiment.Forthisexperiment,DrScottrecruitedagroupofhealthyvolunteersandfittedthemwithglucosemonitors,sothatshecouldseewhatwashappeningtotheirbloodsugarlevels.Sheaskedthevolunteerstogotobedtwohourslaterthannormalfortwonights,thentosleepaslongastheylikedfortwonights.
Naturallyenough,beinganavidself-experimenter,Ijoinedin.Thetwonightswhenwewenttobedtwohourslate,wereprettygrim.IwasalsounpleasantlysurprisedbyjusthowmuchmybloodsugarlevelsroseonthedayswhenIwassleep-deprived,andhowhungryIwas.
Thesamewastrueforallmyfellowvolunteers–everyonecomplainedabouthavinghadthemunchieswhentheyhadlesssleep.Asoneofthemtoldme:‘IwantedlotsofbiscuitsandIdidn’tjusthaveone–Ihad10CustardCreams.’
‘Isthatunusual?’Iaskedhim.
‘Well,itiscertainlyunusualforbreakfast!’hereplied.
Allofus,whetherwehadfeastedonbiscuitsormanagedtosticktoournormaldiet,sawbigincreasesinourbloodsugarlevels,tothepointwhere
previouslyhealthyindividualshadlevelsyouwouldseeintype2diabetics.Fortunately,theseproblemswereresolvedafteracoupleofnightsofgoodsleep.
Soitisnotsurprisingthatbeingsleep-deprivedleadstoovereating.AstudybyresearchersatKing’sCollege,London,32foundthatifyoudeprivepeopleofsleep,theyconsume,onaverage,anextra385caloriesperday,whichistheequivalentofalargemuffin.
Waystobeatstressandanxiety
Losingweightwillmeanthatyousleepbetter,whichmeansyouwillbelesslikelytofeelthosesleep-deprivedbingeingurges.Intermittentfasting,likethe5:2,hasbeenshowntoimprovemood,probablybyboostinglevelsofthehormoneBDNF(seepage57).AmongthemanybenefitsofeatingaMediterranean-styledietaretheeffectsonyourbrain.StudiesbytheFoodandMoodCentreinAustralia33haveshownthatgoingonaMeddietcanhaveabigimpactonanxietyanddepression.Inonestudytheyfoundthat12weeksonaMediterraneandietwasenoughtosignificantlyimprovethemoodofpeoplesufferingfromsevereanxietyordepression.Nooneknowsexactlywhythisis,butsomeofthecomponents(suchasthefishandtheoliveoil)haveawell-establishedanti-inflammatoryeffectandthereismountingevidencethatmanycasesofdepressionmaybelinkedtoinflammationcausedbythebody’simmunesystemreactingtoinfectionorstress.Exerciseisalsoagreatstress-buster.Itpumpsuptheproductionofyourbrain’sfeel-goodneuro-transmitters,includingBDNFandendorphins.Itgetsyououtofyourself–andcanalsoimproveyoursleep,whichaswe’vejustseenhasadirectimpactonmood.
Mindfulness
Aswellasalloftheabove,Iwouldrecommendyoutakeupmindfulness.Therearelotsofdifferentapproaches,includinggoingonacourse,buttheoneIdoisaguidedmeditationviaanapp.Idoitfor5-10minutesmostmornings.Trydoingthefollowingbriefroutine,justtogetaflavour:sitinacomfortablechair,restyourhandsonyourthighs,closeyoureyes,thenforthenextfewminutestrytofocusonyourbreath.
1. Breatheintoacountoffourthroughyournoseandthen,withoutpausingorholdingyourbreath,lettheairflowoutgently,countingfrom1to4.
2. Keepdoingthisfor3to5minutes.
Trytopayattentiontothesensationofyourbreathgoingthroughyournostrils,fillingyourchest,expandingandcontractingyourdiaphragm.Trytostayfocusedonthetask,andwhenyounoticethatyourthoughtshavedrifted,whichtheywill,gentlybringthembacktoyourbreath.Itissurprisinglyhardtodo,butlikeanyformofexerciseitgetseasier.
Itisalsoagoodwayofdriftingofftosleepifyoufeellikeyourthoughtsarekeepingyouawake.
Youmightalsowanttotryafewofthefollowingexercises.Thesearecourtesyofafriendofmine,TimStead,whoteachesattheOxfordMindfulnessCentreandhaswrittenaterrificbookcalledSee,Love,Be.
Theraisinpractice
Thisisaclassic.Itdoesn’thavetobedonewitharaisin;butitseemstoworkparticularlywellwithraisins.
1. Takearaisinandplaceitonthepalmofyourhand.2. Nowjustinspecttheraisin.Studythetexture,thecolours,thewaythat
lightplaysonitssurface.Thenpickitupandrollitaroundbetweenyourfingers.Squishitabit.Smellit.Admireit.
3. Puttheraisinonyourtongueandtasteit.Noticethewaythatyourmouthfillswithsalivainanticipationofthetreattocome.
4. Whenyouareready,biteintoitandnoticehowtheflavoursarereleased.Whereinthemouthcanyoureallytastethatraisin?Howwouldyoudescribeit?
5. Finally,swallowtheraisin.
Youcandothesamesortofthingwithacupofcoffee,abiteofapple…anyfoodordrink.Itisallabouttakingafewmomentstoreallysavourtheexperience.
Thekindnesspractice
Todothis,findsomewherequietandcomfortabletosit,andthensaythisphraseinyourheadseveraltimes:‘MayIbekeptsafeandmayIknowkindness.’
Itcanfeelawkwardtobeginwith,butitisawayofcultivatinganattitudeofkindnesstowardsyourself.Wespendsomuchtimelisteningtothatlittlevoiceinourheadsthatisendlesslycritical.Thisisonewaytostrikeback.
Theprodigalsonpractice
Firstthinginthemorning,setyourmobilephonealarmforsomerandomtimeintheday.Whenitgoesoffstopwhatyouaredoingandlookaround.
Noticewhereyouare,whoelseisaround,whatthoughtsweregoingthroughyourmindwhenthealarmwent.Askyourselfwhatyourmoodislike.Howareyoufeeling?
Checkinwithyourbody.How’stheknee?Haveathinkwhatyouwouldliketodonext–notwhatyoualwaysdo,perhapssomethingdifferent.Thepointofthisexerciseistoshakeupyournormalroutineandmakeyourealiseyouhavechoices.
Mindfulnessinnature
Gardeningisagreatwaytogetsomeexerciseandreducestress,butyoudon’tneedagardentodothisparticularmentalexercise.Justgooutsideortoanearbypark.Findsomeflowersandlookatthem.Reallylookatthem.Youdon’tneedtoknowtheirname;youarejustchoosingamomenttoadmire
theircolours,theirpatterns,thewaytheygrow.
Asyoudothisyourmindwillwander.Youwillstartthinkingaboutwhatyouneedtodonextorwhatyouaregoingtohaveforyournextmeal.Trytokeepcomingbacktotheflower.Justforafewminutes.
Mindfulnessisnotapanaceaanditcertainlydoesn’tworkforeveryone.Vulnerablepeople,suchasthosewithpost-traumaticstressdisorder,shouldbeparticularlycarefulbeforeundertakingmindfulness.Thatsaid,mostpeoplewhostickwithitdobenefit.
T7THEFAST800INPRACTICE
heFast800hasthreestages:RapidWeightLoss,theNew5:2andMaintenance.Iamnotgoingtobeprescriptiveabouthowlongyoustay
inthefirsttwostagesbecausethatdependsentirelyonhowmuchweightyouwanttoloseandwhetheryouarefindingthatparticularstageeasytostickto.
AlthoughIrecommendyoustartwithRapidWeightLoss,itwon’tsuiteveryone.Youcanuseittokick-startthings,andafterafewweeksmoveonto5:2.Oryoumayfindyouaregettingsuchgreatresultsyouwanttogoonforawhile.
OverthepageIofferabriefoutlineofthethreestagesandhowtheywork.Ithengointomoredetailaboutwhattoexpectandhowtofitthedietintoyourlife.
Stage1:TheVeryFast800–rapidweightloss
FortheRapidWeightLossstageofthediet,youeat800caloriesaday.Isuggestyoustayonthisstageforaminimumoftwoweeks,butyoucanstayonitforanythingupto12weeks,dependingonyourcircumstancesandhowmuchweightyouhavetolose.
Tomakeupyour800calories,youcaneitherrelyonthemenusinthisbook,orusemealreplacementshakesifyoufindthemeasier.Iknowthat800caloriesdoesn’tsoundalot,butthemenusaredesignedtobefillingaswellasnutrient-rich.
Becauseitisalow-carbaswellaslow-caloriediet,itshouldinducemildketosis(whichyoucanuseurinestickstocheck).Thiswilltakeafewdaystokickin.
Asyourbodyswitchesfromburningsugartoburningfat,itwillproduceketones,whichwillhelpsuppressyourappetite.Butbecauseyouarenotusedtothisyoumaygetheadachesorbecomelight-headed.Thesesymptomsmaybeduetodehydrationandshouldpass.Moreonsideeffectsandhowtocounterthemlater.
Aswellascuttingdownto800caloriesaday,IrecommendaddinginaTimeRestrictedEating(TRE)programme.Thismeans,fromthestart,aimingfora12-hourovernightfast.Moreonhowtodothisonpage139.
Stage2:TheNew5:2–intermittentfasting
Atsomepoint,itmaybeattheendofthefirsttwoweeksoritmaybelater(dependingonhowyougeton),youaregoingtowanttoswitchfromtheRapidWeightLossphasetosomethingwhichismoregradual.Thismeansswitchingfrom800calorieseverydaytointermittentfasting,whereyouwillbeon800caloriesforafewdaysaweek.
Onthedayswhenyouarenotfasting,youdon’thavetocountcalories,thoughyouwillneedtobecarefulaboutportioncontrolandmaintainasuper-healthyMediterranean-stylediet–forwhich,seetherecipesatthebackofthisbook.
AtthisstageI’dsuggestyoutryextendingyourovernightfastbyreducingyourTREwindowfrom12hoursto10hours.Inotherwords,makingyourovernightfastlast14hours.Thereasonfordoingthisisthatitwillhelpmaintainandenhancethebenefitsofintermittentfasting,inparticularautophagyandketosis.
Stage3.Maintenance–awayoflife
Onceyou’veachievedyourgoalsitwillbetimetogoontotheMaintenancePhase.Thiswillbeanotherhugelyimportantmoment,atimewhenyouconsolidateallthethingsyouhavelearned,butalsoatimewhereyoumightbetemptedtogobacktoyourprevioushabits.Thegoodnewsisthatthelongeryousticktothemaintenanceprogramme,theeasierandmorenaturalitbecomes.
TheFast800ataglance:
Stage1.RapidWeightLoss
Howtofast:800calsadayforupto12weeksWhattoeat:Realfood(seerecipes)ormealreplacementshakesWhentoeat:TRE12:12
Stage2.TheNew5:2
Howtofast:800cals,2daysaweekWhattoeat:On800days:realfood(seerecipes)orshakes.Onnon-fastdays:Med-styledietwithportioncontrolWhentoeat:TRE10:14or16:8
Stage3.Maintenance
Howtofast:Nocaloriecounting,thoughyoumightdoaweeklyfastday–6:1
Whattoeat:HealthyMed-styledietWhentoeat:TRE12:12or10:14
BEFOREYOUSTART
I’vetriedtomakethisdietassimpleanddoableaspossible.Itisbasedonsolidscience.ButbeforeyougetgoingIwantyoutobesurethatthisistherightapproachforyou.GoingontheFast800willhaveapowerfulandbeneficialimpactonyourweightandmetabolism,butitwon’tsuiteveryone.Sodogobackandlookatwhoshouldandshouldn’tdotherapidweightlossstage(seepage85).
Testsandtargets
Gettingtoknowyourbodybeforeyoustartthedietisimportant,notjusttoensurethatitissuitableandsafeforyou,butbecauseitwillhelptokeepyoumotivatedandfocusedonwhatyouarehopingtoachieve.
Ifyouaresignificantlyoverweight,orhaveothermedicalconditions,youmayneedtoenlistyourhealthprofessional’ssupportinmonitoringandmotivatingyoualongtheway.
Basicmeasurementsthatyoucandoathome:
WWR:Weight,WaistandRestingHeartRate.
Steponthescalesandweighyourself,ideallyfirstthinginthemorningbeforeeatingordrinking.Measureyourwaistaroundyourbellybutton.Measureyourrestingheartratefirstthing,beforedoingexercise.Keeparecordofyourresults.
Moresophisticatedhomemeasurements
Abloodsugarmonitorwillshowifyouhavepre-diabetesordiabetes.Itinvolvesprickingyourfingerandmeasuringbloodsugarlevels.Over30%oftheadultpopulationhavepre-diabetes(raisedbloodsugarswhicharenotyetinthediabeticrange)andunlessyouhavebeentesteditisextremelyunlikelythatyouwillknow.Oneinfourpeoplewithtype2diabetesarealsounawarethattheyhaveit.
Youcanbuyabloodsugarmonitorfromachemistoronline.Itisausefuldeviceevenifyoudon’thaveraisedbloodsugarlevelsbecauseitwillshowyouhowyourbodyrespondstodifferentfoods.Whenwetestedourselves,ClareandIbothdiscoveredthatbreadandwhitericesendourbloodsugarssoaring.
Anotherthingyoumightwanttotryareketoneteststrips,whichyoucanalsobuyonline.Theonesthatrelyonbloodpricktestsaremoreaccurate,but
theurinesticksarecheaperandsimpler.
Nutritionalketosisisanaturalanddesirablesideeffectoffasting.NotethatitisverydifferentfromDiabeticKetoAcidosis(DKA),aseriouscomplicationseenindiabeticswithdangerouslyhighlevelsofketones.
Therearealsovariousmedicalteststhatyoumightfinduseful,butthesearenotessential.Forinformationonthese,pleaseseepage269.
BeclearaboutyourGOALS:
Onceyou’vedonethemeasurementsandtestsyouwillhaveabetterideaofwhatitisyouwanttoachieve.Youmaydiscover,forexample,thatyouarepre-diabeticandwanttogetyourbloodsugarsbacktonormal.Maybeyouarefairlyhealthybutwithabittoomuchvisceralfat.Orperhapsyousimplywanttofitintosomefavouriteoldclothes.
Get:Whatdoyouwanttogetoutofthisdiet?Weightloss?Betterbloodsugars?Asmallerwaist?Tocomeoffmedication?Opportunities:Whatresourcesandopportunitiesareavailabletohelpyousucceed?Friendsandfamily?Professionals?Dietbuddy?Anonlineforumliketheoneatwww.thefast800.com?Approach:Howdoyouintendtoapproachthisdiet?Whatstepsdoyouneedtotaketohelpyousucceed?Whathasworkedinthepast?Whatwillhelpkeepyouontrack?Whichcombinationof800-caloriedayscouldworkforyou?Lookforsuccesses:Takeonedayatatime–lookforsmallchangesinyourmeasurements,howyoufeel,yourenergylevels,youractivitylevels.Noticeandcelebratesmallpositivechanges.
Useanotebooktorecordyourgoals.Ithelpstomakealistofwhatyouwanttoachieveandhowyouplantoachieveit–laminateitandstickitonthefridge,orthebathroommirrorordoor.Rememberingwhyyouaredoingthedietwillreallyhelpinthosemomentsofweakness,whenmotivationisfaltering.
Clearoutthecupboards!
Willpowerishugelyoverratedandrelyingonitisoneofthemainreasonswhysomanydietsfail.Oldhabitsarehardtobreak.Thewaytosucceedistocreateanenvironmentinwhichitiseasiertosucceedthantofail.
Sobeforeyoustart,ridyourhouseofjunkfood.Thisislike‘autophagy’,clearingoutthejunkyoldcellstomakespacefornewones.Thereisalotoftruthbehindthesaying‘outofsight,outofmind’.It’sjusttoohardtoresisttreatfoodifit’srightinfrontofyou.
Foodstogiveaway,hideorbininclude:
1. Mostbreakfastcerealsastheyareprocessedandsugary(apartfromplainoats).
2. Sugarycakes,biscuitsandsweets.3. Chocolate(apartfromdarkchocolatewithover70%cocoacontent).4. Snacks,includingbreakfast/snackbars,crispsanddriedfruit.5. Ready-mademealsandtinnedsoups(oftenhighinaddedsugar).6. Breads,flatbreadsandcrackers.7. Sweettropicalfruit.8. Juices,cordials,smoothiesandsugarysoftdrinks.9. Alcohol.
Gettingridofthisfoodiseasierifeveryoneinthehouseishappytohaveitgone.Ifyouhaveyoungkidsorapartnerwhoisn’tdoingthediet,Irecommendthatyougetthemandanyotherhouseholdmemberstohideall‘treat’foodsfromyou.
Youcouldevenaskthemtokeepthetreatsinalockedorhiddencupboardandmakesureyouhavenoaccesstothekey.Crazy,butwhenyouaredesperateyouwillgolooking.Believeme,I’vebeenthere.Youhavetothinkofjunkfoodasbeinglikecrackcocaine.Youwouldn’tkeepitinthehouse.
Tenhealthyfoodstostockyourfridgeandcupboardswith:
Onceyou’vegotridofthejunkit’stimetorestock.Havingnofoodinthehouseisalmostasbadashavinglotsofjunkfood.Youwillendupeatingtakeawaysordroppingintothepetrolstationtobuysnacks.Hereare10essentials,manyofwhichwillbeusefulformakingtherecipesatthebackofthebook.
1. Alargebottleofoliveoil.Begenerouswithit.Useoliveoilorunprocessed/virginrapeseedoilwhencooking.Andgetabottleofextra-virginoliveoiltouseinsalads.
2. Vegetables–lotsofthem,particularlyspinach,broccoli,kale,carrots,bellpeppers,aubergines,tomatoes,cucumbersandcourgettes.Pre-cutsomecarrots,celeryorcucumbertosnackonifyoufeelyoureallyneedsomething.Putthematthetopofthefridgewhereyouwillseethemwhenyouopenthefridgedoor.
3. Fruit.Fruitisagreatalternativetocakesandbiscuitsifyoufeellikesomethingsweet,butlimitittotwopiecesadayandeatitafteramealratherthanasasnackasitstopsketosis–i.e.fatburning.Sticktolower-sugarfruitssuchasberries,applesandpears.
4. Full-fatdairyproducts–suchasfull-fatliveGreekyoghurt,cheeseandbutter.Healthynaturalfatswillkeepyoufullforlonger.WhenIneedasnackitisasmallchunkofcheesewithsomeslicesofpear.
5. Unsaltedandunsweetenednutsandseeds.Aimforavariety,suchasalmonds,cashews,Brazilnuts,walnuts,sunflowerseeds,pinenuts,chiaandsesameseeds.Roastthem,toenhancetheflavour,andstoretheminajar.Nutsarerichinfibretofeedyourmicrobiomeandanexcellentsourceofhealthynaturalfat.Buteatnomorethanasmallhandful.
6. Wholegrains–suchasbrownandwildrice,quinoaorpearlbarley.Smallamountsofthesecanbeaddedtoyourmealsinsteadofwhitericeandpasta.Trytocutoutbreadcompletely.Itishard,but‘goingbrown’isunlikelytoreducethesugarhit.Havetheoccasionalsliceof
seededwholegrainbreadordarkryebreadifyoumust.
7. Eggs.Wealwayshaveeggsonstandbyandhavethemforbreakfastmostdaysoftheweek.Theyareagreatsourceofproteinandwillkeepyoufeelingfullerforlonger.Mykidseatthemraw!(I’mtolditisabody-buildingthing)
8. Oilyfish.Smokedsalmongoeswellwitheggsforbreakfastandcannedtunacanbeagreatsnackorlunchtimealternative.Smokedmackerelissupereasytoprepareandfullofflavour.Aimtoeatoilyfish2-3timesaweek.
9. Beansandlentils.Dried,tinnedorpre-cookedinpackets,legumesarerichinvegetableproteinandnutrients.Theyusuallytastebestwhensprinkledwitholiveoil.Sneakahandfulintostews,saladsandbakes.Theyareanexcellentsourceoffibre,essentialforahealthymicrobiome.
10. Fizzywaterandherbalteas.Sodawatercanhelptoeasehungerpangswithoutaddingcalories.Includeapieceoflemon,limeorcucumberforflavour.Herbalteasareanotherusefulalternativetosugarydrinks.You’llfindawiderangeofflavoursinmostsupermarkets.Keepcoldherbalteainthefridge.
Broadcastthenews
Don’tkeepitasecret.Tellyourfriendsandfamilyyouaregoingonthisdietandthatyouneedthemtobesupportive.Ultimately,youhavecontroloverwhatyoueat,butithelpsifafriendisn’tencouragingyoutohaveapieceofcakewithyourcoffee.Ifpeopleknowyouareonthisdiet,theywillbeconsiderateaboutwhattheyeataroundyouandwon’tofferyou‘treat’foodsorputtemptationyourway.
Itisvitalthatthepeopleclosetoyouunderstandwhyyouaredoingthisdietandwhatyouwanttoachieve.Encouragethemtotryouttherecipeswithyou–theydon’thavetostickto800caloriesperday(manyoftherecipeshavetipsforhowtoadaptthemfornon-fastdays),butthemoreyoucandotogether,thebetter.Talkingaboutnutritionwithotherswillreallycementyourunderstandingofhowdifferentfoodscanaffectyourhealth.
Q&A
ShouldIstartbydoing800calorieseveryday?
ThefirstdecisionyouneedtomakeiswhetheryouwanttostartwiththeVeryFast800ortheNew5:2.Thisdependsonyourmotivationandhowmuchweightyouwanttolose.TheadvantageoftheVeryFast800is,ofcourse,thattheweightlosswillbedramaticandthatcanbeverymotivating,butyouneedtobesureyouarecomfortableabouttrying.Isuggestthatyoucommittothisstagefortwoweeks,thenreassess(seebelow).
ShouldIstartoffwithrealfoodorwithmealreplacementdietshakes?
Somepeoplethinkthatusingmealreplacementdietshakesis‘cheating’,othersfinditreallyhelps,particularlyatthestart,becausethenyoudon’thavetothinkaboutwhattobuyandcookforeverymeal.Italsomeansyoudon’thavetoworryaboutcountingcaloriesorgettinginallyouressentialnutrientsforthosemeals.Plustheycanbeaquickandeasysolutionwhendashingoutfirstthinginthemorningortotaketoworkforlunch.
I’mverypragmaticaboutthis.IfyouwouldprefertotrytodotheVeryFast800withrealfood,that’swhatthemenusinthisbookarefor.If,instead,youwouldliketoreplacesomeofyourmealswithshakesthendovisitourwebsite,thefast800.com,whereIsuggestanumberofdifferentbrandswhicharemoresuitedtoalow-carbMediterraneanstyleofeating.
Unfortunately,alotofmealreplacementshakescontainaddedsugar,tasteartificialandaresurprisinglyhighincarbs.Ifyouwanttogotheshakeroute,youshouldaimforsomethinglowincarbs,andcontainingplentyofprotein,enoughfatanddecentamountsoffibre.
ShouldItakeavitaminsupplement?
Themenusinthisbookaredesignedtoensurethatyougetallthenecessarymineralsandvitamins.Nonetheless,youmay,asaprecaution,wanttotryareputablebrand,particularlyonfastdays,andperhapsalsofishoilsupplements.
STAGE1–WHATTOEXPECT
Justtoremindyou,ifyouhavedecidedtokickoffwiththeVeryFast800,youaregoingtobestickingto800caloriesaday,everyday,foratleastthenexttwoweeks.Thiswillleadtosomeimpressivechanges,whichmanypeoplefindextremelymotivating.Andremember,asI’vementionedbefore,theamountofweightyouloseearlyonisagreatpredictorofhowmuchyouwillloseoverall.
Managingthefirsttwoweeks
Thefirstweekortwoarelikelytobethetoughest,asyourbodyadaptstofewercaloriesandto‘flippingthemetabolicswitch’.Yourbodywillbeburningmorefatandlesssugar,whichisgood,butthiscanproducesideeffects.Duringthistimeyouarealsogettingusedtoeatingandpreparingfooddifferently.Soitislikelytofeellikequiteachallengeonallfronts.
Thatsaid,mostpeoplefindstickingto800caloriesadayeminentlymanageableandareastonishedthatthehungersoonpasses.
Afriendofmine,Dick,whowentonthisdiettoreversehistype2diabetes,lost7kginthefirsttwoweeksand14kginjusteightweeks.Threeyearslater,he’snotonlykepttheweightoffbuthisbloodsugarsremaincompletelynormal,withoutmedication(muchtohisdoctor’ssurprise).
What’shissecret?‘IeatthethingsthatIreallylove,likepasta,butinsmallportions.IkeepaclosetrackofmyweightandIdon’tallowittocreepup.ThemostweightIeverputonis2or3lboverChristmasandImakesureIgetridofitstraightafterwards.’
Sideeffects
WhenyoudotheFast800youwill,likeDick,begintolosealotofweight,fast.Someofitwillbefat,butinitiallyyouwillalsobepassingalotofurine.Unlessyoukeeptoppingyourselfupwithfluidthismayleaveyoufeelinglight-headed,tired,headachy.
ThisiswhyIencouragepeopletodrinklotsoffluid.Tryaddingalittlesalttofood,especiallyifyoudon’tnormallyusesalt.Takingasupplementthatcontainsmagnesium,potassiumandBvitaminscanalsohelp.
Whatyoudrinkisuptoyou,aslongasitdoesn’tcontaincalories.Tapwaterisfine.Ipreferitcooledfromthefridge.Ialsolovefizzywaterwithalittlelemon.Fruitteaisgood,too,andyoucanhavetheoccasionalcoffee(butonlyasplashofmilk,ifany).Somepeoplelikeplainhotwater,andoddlyenoughthereisevidencethatheatalonecansoothehunger.Zero-caloriefizzydrinksifyoumust.Butnofruitjuiceorsmoothies.
HowtointroduceTRE(TimeRestrictedEating)
DogiveTREago.Iwouldstartbytryingtofityour800caloriesintoa12-hourwindow,whichprobablymeanshavingaslightlylaterbreakfastandanearliereveningmealinordertoextendyournormalnight-timefast.IfoundthatwhenIdidthis(seepage66)itactuallymadethewholedieteasier.
Themainproblemwithhavingalaterbreakfastisthatyoumaystruggletofindsuitablelow-calorieeatingoptionsnearyourplaceofwork.Inthatcaseyoumightwanttotakeyourbreakfast(oramealreplacementshake)withyoutoeatatwork.Remember,youcandrinkasmuchwater,blacktea,herbalteaandblackcoffeeasyouwantwhenyouwake.Itisonlyfoodordrinkwhichcontainscaloriesthatyouneedtoavoid.
Spendacoupleofweeksgettingusedtoeatingwithina12-hourperiodbeforetryingtoreduceyoureatingwindowfurther.
Doingexercise
Ifyoualreadyhavearegularexerciseprogramme,justkeepgoing.Ifyoudon’tdoregularexercise,thisisagoodtimetobegin.Startbydoingafewbriskwalks(ideallyinthemorninglight,beforebreakfast)andsomelightresistanceexercises,suchaspush-upsandsquats.Theseshouldincreaseinfrequencyandintensityastheweeksgoby.Doingexercisewillimproveyoursleepandwillhelppushyouintoketosisfaster,whichinturnmeansyouwillbeincreasingtheeffectivenessofthediet.Youshouldn’tuseexerciseasanexcusetoeatmoreandyoushouldn’tusethefactyouareonadietasanexcusetostopexercising.Besensible.Ifyouareplanningonrunningthemarathonsometimeinthenextfewweeks,don’tstartfastingjustbeforehand.
Howtodealwithcravings
Thefirsttwoweeksarewhenyouwillfeelthestrongestcravings.Afterthistheywilldiminish–truly!Here’saquickchecklisttohelpboostyourresolve.
1.Removetemptation–again.Haveyoudefinitelydonethis?Removingtemptingtreatsfromthehousewillmakeresistingcravingssomucheasier(seepage130).
2.Rememberwhyyouaredoingthis.Thiswhyitissoimportantthatyouhavecleargoals(seepage129).OneofthegreatthingsabouttheFast800isthatpeopleseeandfeelbigchangesreallyquickly.Ifyoufeeltemptedtohavethatcakeorthatbitoftoastthenpause,breatheinandoutafewtimes,andthinkofthoseclothesyouwillbeabletowearorthereliefofhearingthatyourbloodsugarshavereturnedtonormal–andgenerallyhowyouaregoingtofeelattheendoftheprogramme.
3.Trytounderstandwhyyouarecravingsomething.Areyoubored?Areyouactuallythirstyratherthanhungry?Perhapsyouarefeelingtiredandjustneedtoputyourfeetupbriefly?IfindthatwhenI’mtiredorstressedmyfirstinstinctistoreachforasnacktoreducethediscomfort.Instead,distractyourself.
4.Saytoyourself‘itwillpass!’Goingforabriskwalkorreadingamagazinewilloftenhelpshiftyourmindontosomethingelse.Sipaherbaltea.Sing.Itwillpass.
5.Usemealreplacementshakes.Ifyouarefindingthewholeprocessoffollowingrecipesandcaloriecountingjusttootoughatfirst,replacesomeofyourmealswithshakeswhileyougetinthegroove.
6.Makethemostofyourback-upsupport.Atsomepointyouareboundto
hearthatsneakyinnervoicethattriestojustifyabreakinyourdiet.‘It’sjustthisonce.’Thisiswhenweareatourmostvulnerable.Andwhenitismostimportanttorelyonyoursupportsystemstohelpyouavoidtemptationandsteerclearof‘saboteurs’.
Ontheotherhand,ifyoudogivein,don’tusethatasanexcusetogiveupaltogether.Justgetbackonthehorseandkeepriding.
Afterthefirsttwoweeks–questionstoaskyourself
Aftertwoweeksisagoodtimetoassesshowthingsaregoing.Isthedietdoingwhatyouhopeditwoulddo?Howyouarefeeling,andareyoucoping?
Ifyouarefeelingfine,thendokeepgoing.IntheDIRECTstudyandtheDROPLETtrial,mostpeoplestuckto800caloriesadayfor8-12weeks,butthisverymuchdependsonhowyoufeel.
1. Areyoulosingweight?BytheendofWeek2therateatwhichyouarelosingweightmayhaveslowedbutitshouldstillberapid.Basedonclinicaltrials,averageweightlossattheendofWeek2shouldbearound4kgifyouaredoingtheVeryFast800,1.5kgifyouaredoing5:2.Ifyouarenotlosingmuchweight,checkyouareactuallystickingtothe800caloriesandthatyou’renotslippingintheoccasionalsnack!Therecipesatthebackofthisbookwillshowyouwhat800calorieslookslike.Bynowyoushouldbeinnutritionalketosis.Itisworthcheckingthatyouareproducingketones(usingketoneteststrips).Ifnot,youmayneedtoreduceyourcarbsmoretoachieveit.Howlowyouneedtogovariesfromonepersontoanother.
2. Isyourappetiteunderbettercontrol?MostpeoplereportfeelinglesshungrybytheendofWeek2andthattheircravingsareweaker.Ifyouarestillfeelinghungrymuchofthetime,checkyouareeatingatleast50-60gofproteinaday.Lackofproteinisoneofthemajordriversofhunger.
3. Areyoufeelinglight-headedorfeeble?Thiscanhappenaspeopleadapttoburningketones.Itissometimescalled‘ketoflu’.Symptomsincludemoodswings,irritabilityanddizziness.Liketheflu,itwillpass.Ifyouarenotalreadytakingasupplement,Iwouldrecommendonecontainingdecentamountsofmagnesium,potassiumandvitaminsBandD.Lowlevelsofanyofthesearelinkedtofatigue.Youmaysimplybedehydrated.Youshouldbedrinkingenoughwater
topassatleast5-6goodvolumesofurineaday.Itgoeswithoutsayingthatifyouareexperiencingmoreseveresymptoms,suchasfever,vomitingorfrequentand/orprolongeddiarrhoea,youshouldstopthedietimmediatelyandcontactyourdoctor.
4. Areyougettingconstipated?IfsoIwouldrecommendnotonlydrinkingextrafluids,butalsoaddingmorefibre-richfood,suchasnon-starchyvegetables–leafygreens,spinach,kale,broccoli,cauliflower–aswellasblackberries,chiaseedsorflaxseeds.YoumayconsidergettingsomethingfromthechemistsuchasFybogel(anaturalsolublefibre)oranosmoticlaxative,suchasMovicolorLactulose,whichdrawsmorefluidintothegut,softeningthefaeces.
5. Areyousleeping?Ifnot,youmaywishtoeatyourmainmealabitlater,increaseyouractivitylevels,getoutsideinthedaylighteveryday,twiceifpossible.Thisresetsyourinternalclockandimprovesyourmood.
6. Areyougettingbadbreath?Somepeoplestartproducingthesweetfruitysmellofketonesontheirbreath.It’sabitlikenailpolishremover.Thisisnormalandshowsthedietisworking.Brushyourteethregularlyandpresson!
7. Howisyourmood?Areyoucoping?Youmaysometimesfeelirritableand‘hangry’butIwouldbeconcernedaboutaprolongeddropinmood.Ifthisisthecase,dotalktosomeoneorseekprofessionaladvice.
Ifyouarefindingthediettootough…
If,forexample,youarehavingfrequentlapses,youmaywanttoconsiderslowingthingsdownabit:
Somepeoplefinditeasiertodo2:5.Youfastduringtheweekandeathealthilyattheweekendwithoutworryingtoomuchaboutthecalories(butstickingtotheprinciplesoftheMeddiet).YoumightwanttoswitchtotheNew5:2approach,fastingtwodaysaweekandeatinghealthilyontheotherdays(seepage125).Oryoumightwanttohaveatotalbreakfromdieting.Counter-intuitivethoughitsounds,havingaregularbreakfromdieting,‘intermittentdieting’,canbemoreeffectivethanjustploughingon,astheMatadorstudyshowed.
Intermittentdieting:theMatadorstudy
Forthisstudy,3447obesemenwererandomlyallocatedtoeitheraconstantlow-caloriedietfor16weeks,orthesamedietdoneinstages.
Thosewhowereallocatedtowhatwascalled‘intermittentdieting’wereaskedtodietfortwoweeks,thenreturntobalancedeatingfortwoweeks,thendietforanothertwoweeks,etc.Theydidthisfor30weeks,sothatintotaltheydid16weeksofactualdieting,thesamenumberastheconstantdieters.
Bothgroupsweremeasuredatthebeginningandendoftheexperiment,thensixmonthslater.
Sowhathappened?Well,attheendofthefirststageoftheexperimenttheregulardietershadlostanaverageof9kg,whiletheintermittentdietershadlostanaverageof14kg.
Whentheyweretestedagain,sixmonthslater,thesteadydietershadputbackonmostoftheweight,whiletheintermittentdietershadnot.
Thefinalfigureswereanaverageweightlossof3kgfortheconstantdietersversus11kgfortheintermittentdieters.Inotherwords,doingintermittentdietingmadeanimpressive8kgdifference.
Why?It’spossiblethatdoingadietinstageshelpsbeatdietingfatigue.Theresearchersalsofoundthatthosewhofolloweda‘twoweekson,twoweeksoff’dietingpatternnotonlylostmoreweight,butlostmorefatandpreservedmoremuscle,too.Whichledtoasmallerdropintheirmetabolicrate.
Bytheendoftheexperimentthemenwhohadbeenaskedtodointermittentdietingwereburninganaverageof390morecaloriesadaythanthosewhohadlostthesameamountofweightthroughconstantdieting.Oneoftheleadresearchers,ProfessorAmandaSainsbury,fromtheUniversityofSydney,toldmethatintermittentdietingwasthewaysheherselfhadlostweight.‘IwouldrestrictforaslongasIcouldhandleit,whichwasusuallyforaroundtwoweeks,sometimes10days,thendietagain.’
Thiswasarelativelysmalltrial,designedtotestoutthisnovelapproach,anditwasonlyconductedwithmen.AteamfromtheUniversityofTasmaniaarecurrentlydoingabiggerstudywithwomen,withresultsexpectedsometimein2019.
STAGE2:SWITCHINGTOTHENEW5:2.
Onceyouhavekick-startedyourweightlosswiththeVeryFast800youareonaroll.ItisentirelyuptoyouwhenyoumoveontoStage2,theNew5:2–someofyouwillfindacoupleofweeks’rapidweightlossenough;otherswillwanttostayonStage1forlonger,dependingonyourgoals.Buteitherwayyourhungerlevelsandyourcravingsshouldbemuchreduced.Youshouldalsofindyouarefeelingmoreenergetic,lighterandbrighter.Peoplewillhavebeguntocommentonhowwellyouarelooking.
Switchingoverisstraightforwardandcanbedoneatanypointthatsuitsyou.Forthe800-caloriefastdays,youcontinuetousethelow-calorierecipesinthisbook(or,ifyouprefer,amixofmealreplacementshakesandrealfood).Ontheotherdays,youcaneatnormally,buthealthily,i.e.stickingtoaMed-stylediet,lowincarbsandrefinedsugars,withoutcountingcalories.
Howtochooseyour800-caloriedays
Iamoftenaskedwhetheritisbetter,whendoingthe5:2,todoyour800-caloriedaysback-to-backorsplit.Intheoryyoumightbebetteroffdoingthemback-to-backbecausethatwayyouwillgetintoketosisonthefirstday,thenstayinketosisforthewholeofthesecondday.Somepeoplealsofinditmoreconvenienttogettheirfastingoveranddonewithinonego.Others,however,prefertodosplitdays.Intheendyouhavetofindwhatworksforyou.Themainthingisthatwhenyouhavechosenyourdays,youshouldtrytostickwiththem.Changingyourfastdaysmeansyouarelesslikelytodothem.
Whentoeatyourcaloriesonan800-calorieday
Wearealldifferent.WhenI’mdoingthe5:2,Iprefereatingmycaloriesinjusttwomeals,whileputtingasidesomecaloriesforasmallsnack.Ihavealatebreakfast,skiplunchandaimtoeatearlyintheevening.Asyoucanseefromourmenus,weofferyouchoices.Youcanhavethreesmallishmeals–breakfast,lunchanddinner,–orspreadyourcaloriesovertwolargermeals.Trythedifferentapproachestillyouthefindonethatworksforyou.
Whattoeatonnon-fastdays
Wehaveincluded‘non-fastday’optionsattheendofmanyofourrecipestomakeiteasierforyoutofollowahealthydietevenonthe‘normal’days.Therearesuggestionsforhowtoincludeextrassuchasaddedprotein(seepage243)ortoaddinwholegrains(suchasbrownriceorquinoa),lentilsandbeans.Youcansometimesincludeasliceofbrownseededorsourdoughbread,andeventheoccasionalpuddingafterameal,oraportionoffruit.Forsomerecipesyoucansimplydoubletheportions.Therearealsosuggestionsastohowtomaketherecipeabitmoresubstantial,perhapsbyaddingextranon-starchyvegoradressedsalad.
HowtocombinetheNew5:2withTRE
IfyouhavebeenfollowingaTimeRestrictedEatingplanyoucaneithersticktoyourcurrentregime(whichwilleitherbe12:12or14:10)oryoucanmoveontosomethingalittlebittougher,whichis16:8.Justtoremindyou,thismeansnoteatingordrinkinganythingwhichcontainscaloriesfor16hours,overnight.
AswesawinChapter3,fastingforlongerwilldelivermorepowerfulbenefits,butitcanbehardertostickto.
Oneofthecommonestwaysthatpeopledothe16:8isbyskippingbreakfastandnoteatinguntilatleast12pm.Beforethattimeyoucanhaveblacktea,blackcoffee,plentyofwater,butnoactualcalories.IfyouareseriousaboutdoingTREthendotrytoeatyourlastcaloriesatleastthreehoursbeforegoingtobed.
Again,intheevenings,whenyouhavestoppedeating,youcanhaveasmanycalorie-freedrinksasyouwant–water,herbalteas,andsoon–but,obviously,noalcohol!
Infact,myadviceisthatyoutrytolowerorevencutoutalcoholaltogetherwhiletryingtoloseweight.Alcoholisbadfordietersforarangeofreasons:
Itweakensyourwillpower–IfindthatonceI’vehadadrink,mywillpower,alwaysweaktobeginwith,almostentirelydisappears.Alcoholgivesyouthemunchies.WhenIamdrinkingIcannotresistcrisps.Alcoholisextremelycalorific.Hereareafewfigurestobearinmind:alargeglassofwine(250ml)orapintofbeercomestoaround230calories,whichissimilartoeatingasmallbarofchocolateoranicecream.
Q&A
WhatifI’mnotlosingweight?
WhenyouswitchtotheNew5:2youshouldcontinuetoloseweightatarateof1-2kgaweek.Ifthisdoesn’thappenstraightaway,bepatient.Ifitreallydoesn’thappenandyoustillhaveweighttolose,thenIwouldsuggestyoulookseriouslyatwhatyouareeatingonyournon-fastdays.Takephotos.Keeparecord.Includeabsolutelyeverything.Comeandtalktopeopleonthewebsite.
Thealternative,ofcourse,isthatyouincreaseyournumberof800-caloriedays:afriendofminestartedon5:2,foundhewasn’tlosingweightasfastashewanted,sohemovedonto2:5,eatinghis800caloriesacrosstheweekthenhavingabitofasplurgeattheweekend.OryoucouldgobacktotheVeryFast800forawhile,justtokick-startyoursystem.
Isitsafetofastonmyperiod?
Youshouldn’tbefastingifyouarepregnantorbreastfeeding.Butthereisnoreasonwhyyoushouldn’tdo800-caloriedayswhileonyourperiod,unlessyourperiodsareparticularlyheavyorpainful.Ifthisisthecase,itisworthhavingyourironlevelstestedandtakingasupplementiftheyarelow.
Willfastingaffectmysleep?
Somepeoplestrugglewithhunger,particularlyduringthefirsttwoweeks,andthatcandisturbyoursleep.IfoundthataddinginTREimprovedmysleep.Why?DrPandathinksthismaybebecauseshortlybeforeyoufallasleepyourcoretemperaturestartstofall.Itisacuetoyourbrainthatitistimeforabitofshut-eye.Ifyourbodyisstilltryingtodigestfoodwhenyougotobed(anddigestingabigmealcantakemanyhours),thiswillnothappen.
Whataboutexercise?
AswiththeVeryFast800,youshouldstickwithyourexistingregime,andtrytoaddinsomeoftheexercisesthatIrecommendedinChapter5.Beingactive
isagreatwayofdistractingyourselfandwillboostyourmood.
ThereisincreasingevidencethatexercisingintandemwithTREcanenhanceitseffectiveness.TREispopularwithathletesandbodybuildersbecausetheyfindthatitenablesthemtolosefatbutpreservemuscle.Inarecentrandomisedstudy35offityoungmen,thoseputona16:8dietforeightweekslostsignificantamountsoffatbutremainedasmuscly,andasstrong,asacontrolgroupwhowerenotfasting.Thiscouldbebecausenoteatingfor16hoursadaygivesthebodytimetorepairthemitochondria,thetinystructuresthatactlikebatteriestopowerourmuscles.Anextendedovernightfastalsoensuresthatold,damagedmusclecellsarebrokendownandreplacedwithnewones.
STAGE3:KEEPINGTHEWEIGHTOFFASAWAYOFLIFE
Onceyouhavehityourtargets,celebrate.Tellyourfriends.Youhavedonesomethingthatisreallytoughandyoudon’twanttogobacktoyouroldways.Ifyouhavefollowedthisprogrammeyouwillalreadyhavemadechangesthatwillsetyouupforlong-termsuccess:
1. Youwillbefeelingbetter,withmoreenergy,–happier,brighterandlighter,evenmoreconfidentandbackincontrol.
2. Youwillhavelostalotofweight,fast.Largeandrapidweightloss,asI’vesaidalready,isagreatpredictoroflong-termsuccess.
3. Youwillhavepreservedyourmusclemassandthereforeyourmetabolicratebydoingalow-carb,Mediterraneandietandmaintaininganexerciseregime.
4. Havingembracedthelow-carbMediterranean-stylediet,youcannowfitinsome‘treatdays’,butgocarefully.Occasionallapsesarefine,butifyoureturntoyouroldways,youwillreturntoyouroldpre-dietbody.
5. YouhavemanagedtheNew5:2,sothereisnoreasonwhyyoushouldn’tsticktodoing5:2or6:1longterm.Doingthe6:1(whereyoufastonedayaweek)isanexcellentoptionforkeepingyourbodyingoodshape,particularlyifyouarehappywithyourcurrentweightandhaven’tfoundintermittentfastingtoostressful.
6. YouwillhopefullyhavefoundthatTREsuitsyou,andifyouwanttocontinue,longterm,thereisnoreasonwhyyoushouldn’tjustkeepgoing.Mostpeoplefind10:14or12:12isdoable,albeitwithoccasionallapses.Ifyoufindyourselfhavingalate-nightmeal/snack/drink,thenaimforalaterbreakfast.
7. Youhavegainedfuturehealthbenefits,whichisverymotivating.By
losingvisceralfatandchangingwhatyoueat,youwillhavereducedyourriskofmanychronicdiseases.Peoplewithhighbloodpressurereportsignificantimprovements.Manypeoplewithtype2diabetesorpre-diabetestellmetheirbloodsugarlevelshavereturnedtonormal,withoutmedication.Peoplewithafattylivershouldhaveseentheirliverhealthtransformed(rapidweightlossiscurrentlytheonlyeffectivetreatmentforNon-AlcoholicFattyLiverDisease,alsoknownasNAFLD).Intermittentfastinghasbeenshowntoreduceinflammation,improvingconditionssuchasarthritis,eczema,psoriasisandasthma.Andhopefullyyourcholesterolprofilewillbelookingbettertoo.
8. Youhaveembracedanewwayoflife–forlife.Formanypeople,simplystickingtoarelativelylow-carb,Med-stylediet,whilemanagingportioncontrolisenough.Andifthingsslip,youknowexactlywhattodo…
Sowhatelsecanyoudotoensurelong-termsuccess?There’snodoubtthatoverthenextfewmonthsyouwillfacechallenges,whetherathomeoratwork,buttrynottolettheseknockyouoffcourse.Thelongeryoukeeptheweightoff,theeasieritwillbecome.
ThisisalistofsomeofthemostsuccessfulstrategiesthatI,andothers,haveadoptedtostayontrack:
Keepjunkfoodoutofthehouse.Thisisthenumberonestrategyusedbysuccessfuldieters.Howeverstrong-willedyouare,howeverlongithasbeensinceyouateatuboficecreamonyourown,thereisalwaystheriskthatifthefoodiscloseathandyouwilleatit.AdistinguishedsurgeonrecentlytoldmehedidtheFastDietandlostfourstoneafterbeingcalleda‘fatbastard’byafellowsurgeon.Nowhe’slostallthatweight,hehasanumberofsimplerulesthatkeephimslim.Theseincludeneverkeepingsugarytreatsinthehouseandonlyeatingicecreamwhenhegoestothecinema.Sincehehardlyevergoestothecinemathisisnotaproblem.Weighyourselfregularly.Surprisinglyenough,lotsofstudieshaveshownthatregularself-weighingisoneofthebestwaystomaintainweightloss.Dailyisbetterthanweekly,andweeklyisbetterthanmonthly.Arecentlargestudy36ofover1700peoplefollowedformore
thantwoyearsfoundthatthosewhoweighedthemselvesdailywere,onaverage,6.5kglighterattheendofthetrialthanthosewhoweighedthemselvesmonthly.Iweighmyselfmostdaysfirstthinginthemorning,soonafterIgetup.Iknowthatmyweightcanfluctuate,dependingonhowdehydratedIam,butifmyweightstartstocreepupIrespond.Buyyourselfasetofnewclotheswhenyoufinishthediet.Youdeservearewardforallyourhardwork,butanewwardrobewillalsohelpkeepyouonyourtoes.Dave,wholostover20kgin12weeksandreversedhisdiabetes,nowhasafavouriteshirtwhichheusesasameasureofhowwellheisstickingtohisnewhabits.Hetoldmethatwhentheshirtstartsgettingtight,heknowsitistimetodoabitmorefasting.Ifyoudostarttoputonweightyoumusttakeactionasquicklyaspossible.Aweightgainofmorethanafewkilosislikelytoleadtodespairandextensiveweightregain.Insteadofblamingyourself,act.Gobackonto800calories.Usethosemealreplacementshakesthatarestillinthecupboard.Knocktheweightregainontheheadbeforeitreallysetsin.Keepactive.Alongwithregularself-weighing,increasedactivityissomethingthatmostsuccessfullong-termdietersmention.Thegoodnewsisthatwhenpeopleloseweighttheyfindthatactivitieslikewalkingorcyclingbecomeeasierandmuchmoreenjoyable.Self-monitoring.Ifoneofthereasonsyoudecidedtogoonthedietwasbecauseyourbloodsugarsweretoohigh,thenregularself-testingwithafinger-prickmonitorisausefulthingtodo.Manypeople,havingreversedtheirtype2diabetesbyrapidweightloss,usethefearofdevelopingtype2diabetesagainasapowerfulmotivator.Ikeepacloseeyeonmybloodsugarlevelsandmybloodpressure,aswellasmyweight.Joinanonlinecommunityandshareyourdata.AstudybyNorthwesternUniversity37foundthatonlinedieterswithhigh‘socialembeddedness’–theoneswhologgedonregularly,recordedtheirweighinsand‘friended’othermembers–werethosewholostthemostweightandkeptitoff,longterm.Asoneoftheresearchersonthestudy,DrLouisAmaralpointedout,‘Ifyoumonitoryourweight,youare
engaged.Ifyoucommunicateonlinewithotherpeopleyouareevenmoreengaged.Andwhenyouneedsupportyouwillgetit.’Ifyourfriends,colleaguesoryourpartnerareoverweightorobese,trytopersuadethemtogivethisdietago.Wearesocialcreaturesandwetendtomimicthepeoplearoundus.Onestudy38foundthatwhenpeopleloseweightwithapartnertheyarefarmorelikelytokeepitoffthanwhentheydoitalone.Yourpartnercanbeyourgreatestally(mineis),ortheycansometimesundermineyourefforts.Ifyourpartnerisn’tsupportive,thenitisevenmoreimportantthatyoufindfriendsoranonlinecommunitytohelpyouthroughthehardtimes.Alwaystrytositdownformealsandnevereatonthemove.Thiscountswhetheryouaregettingsomethingoutofthefridge,cookingthekids’tea,clearinguptheirplates,walkingaroundasupermarketorbeingofferedapieceofobscureposhcheese.Allofthesegrazingmomentsaddup,andnotinagoodway.Findhealthyfoodstoeatduringthedayatwork,andwhenoutandabout–anddon’tbeembarrassedtopreparesomethinginadvance.Packedlunchesaregoingtobehealthierthansomethingfromasnackbar,andwillsaveyoumoney.Putlessfoodonyourplatethanyouthinkyoumightactuallyeatandonlyhelpyourselftosecondsafterapause,ifyou’restillhungry.Ifyoudowantmore,trytomakeitmainlynon-starchyveg.Ittakestimeforthefoodyoueattogettothereceptorsinyoursmallintestinethatsignal‘enough’,sothefasteryoueatthemoreyoueat.Pilingupyourplatewillencourageyoutoovereat.Bemindful.Iwroteaboutmindfulnessinthepreviouschapterandaboutdifferentwaysyoucanremain‘mindful’throughouttheday.Arecentanalysisof19studies39foundthatmindfulness-basedinterventionsincreasedweightlossandreduced‘obesity-relatedeatingbehaviours’.Dogiveitago.Writethingsdown.AstudybyKaiserPermanente’sCenterforHealthResearch,40oneofthelargestandlongestweight-lossmaintenancetrialseverconducted,foundthatthosewhokeptdailyfoodrecordslosttwiceasmuchweightasthosewhodidn’t.Itseemsthatthesimpleactofwritingdownwhatyoueatencouragespeopletoconsumefewercalories.
Itdoesn’thavetobethatcomplicated.Justscribbleitdowninanotebookoronyourmobile.Sendyourselfe-mailstallyingeachmeal,orsendyourselfatextmessage.Itistheprocessofreflectingonwhatyouareeatingthatmakesyouawareofthebadhabitsyoumightbeslippinginto.Prioritisesleep.Mostpeopleneedatleastseventoeighthourssleepanight,andifyoutrytogetbyonlessthanthatyouarelikelytoexperienceincreasedhungerandcravings,particularlyforhigh-carb,high-caloriefoods.Gettingagoodnight’ssleepisallaboutestablishingaregularschedule,inwhichyougotobedandgetupatmuchthesametimeeveryday,whetheritisduringtheweekortheweekend.Toolittlesleepwillincreaseyourstresshormones,makingyouhungrierandmorelikelytoovereat,whichinturnwillmakeyousleepless.It’saviciouscycle.Aboveall,remindyourselfwhyyouaredoingthis.Iwanttolivetoahealthyoldage,enjoyinglifewithfriendsandfamily.That’swhykeepingmyweightdownissoimportanttome.Whateveryourmotives,remindyourselfofthemfromtimetotime.Revisityouoriginalgoals.LosingweightandkeepingitoffisoneofthehardestthingsI’vedone.ButI’vesucceededandsocanyou.Andaswithadoptinganynewhabit–itreallydoesgeteasierwithtime.Goodluckandletusknowhowyougetonatthefast800.com.
A8SUPERSIZEME
sImentionedintheintroduction,whenIwasresearchingthisbook–andfollowingmyownpersonalrationalethatIshouldtrythe
programmesIrecommend–ItestedouttheFast800,byputtingonweightandthenseeinghowquicklyIcouldloseitagain.
Beforestarting,Ididarangeoftests,includingmeasuringmyfastingglucose,mybloodpressure,myweightandmywaist.
ThetestsshowedIwasbasicallyhealthy.Icameinat172lb(78kg),withawaistof32inches(81cm),bloodsugarsandbloodpressurebothexcellent.Timetoundoallthat.
Toputonweight,Istucktoarelativelyhealthydietbutincreasedmyconsumptionofstarches.Iatemorebread,potatoes,riceandpasta,plustheoccasionalbiscuit.
Here’sanentryfrommydiary:‘It’snowacoupleofweekssinceIstarteddoingmyexperimentandthebiggestsurprisehasbeenthat,sofar,Ihaveputonremarkablylittleweight.Ithinkmybodyhasjustgotusedtomycurrentweightandisresistingmyattempttopilethefaton.Insomewaysthatisimmenselyreassuring.Icouldgetusedtothisnewlifestyle.’
Itdidn’tlast.
‘It’snowamonthintomyexperimentandthescalesarebeginningtomove.Mybloodsugarlevelsarealsostartingtorise.ThestrangestandmostunsettlingthingisthatIamnowreallybeginningtocravesweetthingsagain.Ifinditalmostimpossibletopassashopandnotbuyasmallbarofchocolate.ClaresaysthatIambeginningtosnoreagainandsheisanxiousthatIstopsoon.’
Intheend,ittookmenearlyfourmonthstoputon14lb(justover6kg)andbythentherothadreallysetin.Mybloodsugarswerealmostbackinthediabeticrange.Mywaisthadballoonedto37inches(94cm)andmybloodpressurewastheredzone.Ifelthungrymuchofthetime.
IwasdoingalotoffilmingduringthatperiodandIworriedthatpeoplewouldnoticethatI’dputonlotsofweightandaskwhyIhadallowedmyself
togotoseed,butnoonedid.IthelpsthatwhenIputonfatitismainlyinternal.Wearingbaggyshirtsalsohelps.
MywifetoldmeIwasbeginningtolookolder.Iwassleepingbadlyandfeelingincreasinglymoody.
So,afterafinal,indulgentsummerholidayinGreece,Iknuckleddowntolosingweight.IstartedbydoingtheVeryFast800programme,stickingto800caloriesaday,andusingmenusfromthisbook.
IincludedTRE,doinga12:12programme.Myplanwastofinisheatingby8pmandthennoteatanythingtillatleast8amthenextmorning.
SohowdidIgeton?
Well,itwaseasierthanIfeared.PerhapsbecauseIamusedtooccasionalfasting,stickingto800caloriesadaywasnotaschallengingasIthoughtitwouldbe.Iknewwhattoexpect,whichhelps,andIimaginethatmybodyismoreusedto‘flippingthemetabolicswitch’.Iwascertainlyhungryandabitgrumpytobeginwith,butafterafewdaysthecravingsandtheburstsofhungrinesspassed.Mostly.
SinceIwastryingtofitthisrapidweightlossdietaroundabusyfilmingschedule,IhadtocombineusingmealreplacementshakeswhenIwasontheroadwithrecipesfromthisbookwhenIwasathome.OnacoupleofoccasionsIhadtogoforbusiness-relatedmeals,butImanagedtosticktofishandvegetables.
Theweightlosswasfastandthemetabolicchangesimpressive.InthefirstfourdaysIlost6lb(2.7kg),someofitwater.Mybloodsugarsandmybloodpressurealsofell.Optimistically,Itriedtotightenmybeltbyanotch.Notthereyet.
Ikeptupmyexerciseregimen,butIdidnoticethatgoingforlongwalksorrunswastougherthanithadbeen.AlthoughIwasinmildketosis(Iusedmyketonestickstocheck),myenergylevelsweredefinitelylower.
Iwasgluggingbacklotsofwaterandblacktea,soneitherheadachesnorconstipationwereaproblem.
Ihadsomebadmoments,includingoneoccasionwhenIwasstrandedonarailwayplatformat10pm,nothavingeatenthatday,withnothingfor
companybutachocolatemachine.FortunatelyIdidn’thaveanychange,orIwouldprobablyhavecracked.
Therewerelapses.TherewasaneveningwhenIgavemyselfanightoffanddrankseveralglassesofwine,followedbywaytoomuchcheese.AndanotheroccasionwhenIgaveintoonesliceofhotbutteredtoast,thenanother.ButonthewholeIstayedontrack.
AftertwoweeksIhadmanagedtolose11lbandgetmybloodsugarsandbloodpressurebacktonormal.IcouldhavecontinuedontherapidweightlossprogrammebutIthoughtthiswouldbeagoodmomenttoswitchtothe5:2.
Asanexperiment,Ididmyfastdaysback-to-back(MondaysandTuesdays)andnoticed,thankstomyketomeasuringsticks,thatIwasinmildketosisforsomeofthefirstandmostofthesecondday.
Doingexercisebecameeasier.Icouldpushmyselfharderwithoutfeelingdrained.
IcontinuedtoeattheMed-stylemenusfromthebookonmyfastdaysandeatmorefreelyonthenon-fastdays.Ialsoreturnedtodrinkingwineonmynon-fastdays.Itwas,dareIsayit,easy.
ThreeweeksandfivedaysafterIstarted,Iwasbacktomyprevioushealthyweightandeverythingelsehadreturnedtonormal.
WhathadIlearned?
Thatthisdietisverydoable.ThatifIletmyselfgo,thenthediabetesandotherhealthissueswillreturn.ThatwhatIeatreallydoesaffectmymood.ThatTREhelps,butitistrickytosticktorigidlyifyouhaveasociallife.Thatsaid,Iwillpersistwithtryingtodoitonasmanyoccasionsaspossible,asIthinkthescienceisconvincing.
Wheredowegofromhere?
ItissixyearssinceIfirstsuggestedthatintermittentfastingmightofferanewandexcitingalternativetothestandard‘slow,steady,eatlow-fat’message.TodayIammoreconfidentthaneverthatitdoes.
Iamstoppedonthestreetsalmosteverydaybypeoplewhowanttotellmeabouttheirweightlosssuccess.DoImind?Notatall.IlovefeedbackandevenifwenevercrosspathsyoucanalwaysgetincontactwithmeortheFast800teamviathewebsite.
Justasimportantly,Ifeelthatthescienceiscomingalonginleapsandbounds.Althoughtherearestillsomeveryimportantquestionsthatremainunresolved,answersareontheirway.
SowillProfessorValterLongo’sFastMimickingDietturnouttobeasrevolutionaryashisearlystudiessuggestitmightbe?
WillProfessorMarkMattson’s5:2studyonthebrainopenthedoortoanewwayofcombatingdementia?
Willdoctorsandotherhealthprofessionalsrespondpositivelytothelatestresearchshowingjusthoweffectivearapidweightlossdietcanbe?
I’mobviouslyhopingtheanswerstoallthesequestionswillbe‘yes’.
Intermittentfastinghaschangedmylife.Ihopeitchangesyours.
RECIPES
byDrClareBaileyandnutritionaltherapistJoySkipper
Thissectioncontainslotsofideasforhowtomakeupyour800caloriesonfastdays–whetheryouwanttohavethreesmallmeals
ortwolargerones.
Therearealsooptionsformakingadishabit‘moresubstantial’withminimaladdedcalories,andformakinglargerportionsfor
non-fastdays.Allcaloriecountsareperportion.
BREAKFAST
Theseeasysuggestionsforfillingbreakfastswillneithersignificantlyincreaseyourbloodsugars,norleadtoweightgain.Andbecausetheykeepyoufullforlonger,youarelesslikelytobeovercomebytheurgetosnack.
It’sfineifyoudon’teatbreakfast–infact,itextendsyourfastingwindow;butitisimportanttoincreaseyourfluidintakeifyouskipameal,orareonan800-calorieday(seepage252fordrinkssuggestions).Someoftherecipesareportable,soyoucantakethemwithyouandeatthemlaterinthemorning,orevenforlunch.
BoiledEggswithSpicedAsparagusSoldiers230calsServes2
Afabulouslightbreakfastthatisfullofflavour.
250gasparagusspears
4eggs
½tbspoliveoil
largepinchofgroundcuminorsmokedpaprika
1. Cutorbreakoffthewoodyendsoftheasparagusandblanchthespearsinapanofboilingwaterfor3minutes.Drainthemandsetthemaside.
2. Heatapanofwatertoarollingboil.Addtheeggsandcookthemfor6-7minutesforasoftyolk.
3. Meanwhile,heatagriddlepanonthehob.Tosstheasparagusspearsintheoliveoilandsprinklethemwiththecuminorpaprikaandsomesaltandblackpepper.Cookthemonthegriddlefor3-4minutes,turningthemafewtimes,untiltheyaretenderandslightlycharred.
4. Servetheeggsineggcups,withthegriddledasparagusfordunking!
MORESUBSTANTIAL:(additionsshowcaloriesperportion):addalargehandfulofspinach,tossedfor1-2minutesinanon-stickpanuntilitwilts(insignificantcals;add37calsifyouuse1tspbutter,or27calsfor1tspoliveoil).
BakedEggs2ways:These‘muffins’tasteequallydelicioushotfromtheovenorpoppedinalunchboxtoeatlater.
EasyBaconandEggMuffins280calsServes2
4rashersofstreakybacon
4eggs
10gParmesan,grated
1. Preheattheovento200°C/180°Cfan/gasmark6.Lightlygrease4holesofametalorsiliconemuffintray.Oruseoven-saferamekins,lightlygreased.
2. Cutthebaconrashersinhalfthenlaythem,criss-crossed,inthemuffinholes.
3. Crack1eggintoeachhole.4. SprinkletheParmesanontop,alongwithsomefreshlygroundblack
pepper.Bakethemfor15minutesforasoftyolkor20forahardyolk.
MOREOPTIONS:add2-3tbspslicedcookedgreensor3largechestnutmushroomsdicedanddry-friedinanon-stickpan(insignificantcals),orfriedin½tbspoliveoil(add30calsperperson).
BakedSalmonandEggswithChives300calsServes2
Salmonprovidesahealthyomega-3boostforyourbrainandcirculation,andhelpsreduceinflammation.
150gsmokedsalmon
handfulofbabyspinachorleftovergreens,chopped
4eggs
1tbspchives,chopped(optional)20gParmesan,grated
1. Preheattheovento200°C/180°Cfan/gasmark6.Lightlygrease4holesofametalorsiliconemuffintray.Alternatively,useoven-saferamekins,lightlygreased.
2. Linethe4holeswiththesmokedsalmon.3. Placethespinachinabowl.Usingafork,lightlywhiskintheeggs,
chivesandsomegroundblackpepper.4. Dividethemixturebetweenthe4holes.Sprinkleoverthegrated
Parmesanandsomemoreblackpepperandbakefor15minutes,oruntiltheeggslookset.
MORESUBSTANTIAL:servethemwithextraleafygreenssuchasrocketorbabysaladleavesontheside(insignificantcals).
PorridgewithPistachiosandChia370calsServes2
Creamyporridgewithahintofexoticcardamom,andtheaddedbenefitofchia,asuperfoodhighinnutrients,fibreandprotein.
4tbsprolledoats
300mlmilk
1tbspchiaseeds
½tspcardamomseeds
handfulofchoppedpistachios
1. Placealltheingredientsinapanandbringittotheboil.Reducetheheatandletitsimmerfor6-8minutes,stirringoccasionally,untiltheporridgeisthickandcreamy.
MORESUBSTANTIAL:serveittoppedwithahandfulofraspberries,blueberriesorthepulpofapassionfruit(add15calsfor40g).
SpeedyEggsandAvocado290calsServes1
Thisisoneforpeoplewhosaytheydon’thavetimetocookeggsforbreakfast–preparethemthedaybefore,thenassemblethedishinthemorning.
2eggs
½avocado
squeezeoflemon
1. Cooktheeggsfor6-7minutesinapanofboilingwater,thenplacethemundercoldrunningwater.Peelthemandputtheminthefridge(ifyou’repreparingtheminadvance).
2. Inthemorning,peel,stoneandslicetheavocado.Placeitonaplateandsqueezethelemonjuiceoverit.
3. Cuttheeggsintoquarters.Mixthemwiththeavocadoslicesandsomeseasoning.
MORESUBSTANTIAL:servethemixtureonasliceofryebread(add55cals)orwholemealsourdoughtoast(add72cals).
TomatoandBasilOmelette240calsServes1
GetthedayofftoahealthystartwiththisclassicMediterranean-styleomelette.
2largeeggs
½tbspoliveoil
3cherrytomatoes,halved4-5basilleaves,shredded
1. Beattheeggsinabowlwithafork.Addalittleseasoning.2. Heattheoilinasmallfryingpanandcookthecherrytomatohalvesfor2
minutes.3. Addthebasil,cookforafurther20seconds,thenpourintheeggs,
swirlingthemaroundthepanwithawoodenspatula.4. Oncetheomelettestartstoset,loosentheedgesandfolditover.Whenit
islightlygolden,slideitontoawarmplatetoserve.
MORESUBSTANTIAL:serveitwithalargehandfulofbabysaladleavesorrocket(insignificantcals,unlessyouuseadressing,suchastheoliveoilandcidervinegardressingonp244–add100cals).
CreamyGreenSmoothie165calsServes2
½cucumber,chopped
2celerystalks,chopped1kiwifruit,chopped
1egg
2tbspextra-virginoliveoil
Blitzalltheingredientstogetherinablenderwithsomeseasoningand150mlwater.Pouritinto2glassesandserveimmediately.
SpicedMangoSmoothie190calsServes2
1largemango,stoned,peeledandcutintochunks
1tbspfull-fatGreekyoghurt
300mlalmondmilk
zestandjuiceof½orange2cmrootginger,peeledandgrated¼tspgroundcinnamon,plusextratoservelargepinchofgroundturmeric
Blitzalltheingredientstogetherinablender.Pouritinto2glassesandserveitwithsomegroundcinnamonsprinkledontop.
LIGHTMEALS
Inanidealworld,followingthetraditional‘Mediterranean’wayofeating,wewouldalleatourmainmealearlyintheday,becausethatwayitislesslikelytobestoredasfat.However,clearly,thisdoesn’tworkforeveryone,andsointhissectiondisheshavebeendividedinto‘light’and‘main’meals,ratherthan‘lunch’or‘dinner’,soyoucanbeflexibleaboutwhenyoueatthem.
Thelightmealsaregenerallysimpleandquicktomake,andusuallylowerincaloriesthanthemains.Someworkwellasabrunch.
Ourrecommendationisthatyoudon’tsnackbetweenmeals,asthisstopsfatburning.
HummusinaHurry205calsProvides4portions
Analmostinstantmealwhichfillsthegapandtastesgreatservedwithsomecrunchyvegetables.Don’tworryaboutthegenerousamountofoliveoil–itaddstoboththetasteandthehealthbenefits.
200gtinnedchickpeas
2tbsplemonjuice(ormoretotaste)2½tbspextra-virginoliveoil½tbsptahini
2garliccloves,chopped
1. Drainthechickpeas,reservingthewater.2. Blendalltheingredientstogether,exceptfor½tbspoliveoil.3. Addalittleofthereservedchickpeawaterifneededtogetthedesired
consistency.Seasonthehummuswithsaltandgroundblackpeppertotaste.
4. Drizzletheremainingoliveoilontop,alongwithsomecuminseedsorpaprika,ifyouwish.Servewithcrispyvegetablecrudités,suchassticksofcelery,cucumberandcourgette,babyasparagus,andcauliflowerorbroccoliflorets,allofwhichcontainveryfewcaloriesandareagoodsourceoffibre,socanbeeatenalmostfreely.
TIP:don’tover-squeezethelemonwhenyoujuiceit,asthewhitepithcanmakeitbitter.
TapenadewithFeta138calsServes2
Olivepastecanhaveanoverwhelminglyintenseandsharptaste,butcombinedherewithfeta,itmakesadelicatelytangy,creamyspread.Deliciousoncoin-shapedslicesofcourgetteascanapés,orspreadonseededcrackers–orsimplyservedasadip.
50gfeta50gpittedolives,fromajarortin,drained
1tbspoliveoil
Blitztheingredientstogetherwithahand-heldblenderinasmallbowl,leavingsomechunkybitsofolive.
NON-FASTDAYS:justeatmoreofit!
CrunchyCourgetteCanapés3waysThenewblini.Soeasyandsohealthytoo.Youdon’thavetocountthecaloriesinthecourgette,astheyaresolowastobeinsignificant.Topthesliceswithflavouredcreamcheese,pickledfish,chives,QuickPickledFennelandRadishes(seepage237)orwhateverhealthyleftoversyoucanassemblefromthefridge.Finishthemoffwithaspoonfulofhome-madesauerkrautorkimchi(seepage240-41).
½mediumcourgette,slicedapprox.½cmthick
Toppings:
1tbsp(25g)TapenadewithFeta(seepage180)62cals1tbsp(25g)HummusinaHurry(seepage179)46cals1tbspSmashedAvocado(seepage182)103cals
DarkRyeBread2ways:Mostbreads,includingmany‘brown’varieties,aremadewithhighlyprocessedflour,fromwhichthemajorityofthebeneficialnutrientsandfibrehavebeenremoved.Although‘brown’breadmaycontainhealthywholegrainsorseeds,theseareoftentokeninquantity.Wholegraindarkryeisusuallyhigherinfibre.Ifyoufindthetasteofdarkryebreadtoostrong,lookforthelighterversions.Alternatively,useseededwholemealorbrownsourdoughbread.
SmashedAvocadoonDarkRyeBread290calsServes2
1largeavocado,peeledandstonedjuiceof½smalllemon
1tbspextra-virginoliveoil
2thinslicesofryebread
2tbsppumpkinorsunflowerseeds,toasted
1. Roughlymashtheavocadoinabowlwiththelemonjuiceandoil,leavingsomechunkybits.
2. Seasonitwithsaltandblackpepperandspoonitontotheslicesofryebread.
3. Sprinklethetoastedseedsoverthetopbeforeserving.
DarkRyeBreadwithEggandSpinach240calsServes1
2eggs
1tspbutteroroliveoil
2handfulsofspinach
1sliceofryebread,toasted
1. Eitherpoachtheeggsinboilingwaterfor4minutesorscramblethem.2. Meanwhile,meltthebutteroroilinanon-stickfryingpanovera
mediumheatandaddthespinach.Cookitbriefly,justuntilitwilts,thenspoonitontothetoast.
3. Placetheeggontop.Seasontotastewithalittlesaltandplentyofgroundblackpepper.
TIP:forextraflavouraddafewdropsofTabascosauceorapinchofcayennepepper.
TurmericSpicedMushroomOmelette210calsServes1
Enjoythislightlyspiced,super-healthyomeletteforbreakfast,lunchorsupper.
1tspcoconutoilorbutter
2chestnutmushrooms,diced1springonion,diced
½tspgroundturmeric
¼tspchilliflakes,totaste2largeeggs,lightlywhiskedsmallhandfuloffreshcoriander,chopped
1. Placetheoilorbutterinasmallfryingpanoveramediumheatandcookthemushroomsandspringonionfor3-4minutes.
2. Stirintheturmericandchilli,thenafteranotherminute,pourintheeggsalongwithsomeseasoning.
3. Stirtheeggslightly.Leavethemtocookgentlyforafewminutes,untiltheybegintosetbuttheyarestillslightlysoftandrunnyonthesurface.
4. Scatterthecorianderontop,thenfoldtheomeletteinhalfandslideitontoaplate.
TIP:Michaellovestoeatthisomelettewith1tbspfermentedcabbagetoaddsomecontrastingtangandcrunch(seepage240).Ifyouareevenmoreadventurous,trytoppingitwith½tbspkimchi,foratsunamiofexoticflavour.MORESUBSTANTIAL:serveitwithhalfaplatefulofsteamedgreensorcolouredleafyveg(nocaloriecountingneeded)orsaladleaves(addcaloriesifyouuseadressing,suchasoliveoilandcidervinegardressing,seepage244).
SlicedHam,orHalloumi,withPurpleSlaw200calsServes2
Thisversatilecrunchyslawgoeswellwithanycoldmeatorcheese.Ifmadeinadvance,itmakesaneasy,almostinstantlunchwhichispackedwithprotein,fibreandhealthyfats.
Fortheslaw:
¼smallredcabbage,finelysliced(seeTips)(175g)¼smallgreencabbage,finelysliced(175g)1springonion,finelysliced
120gcookedham(or50ghalloumi,seeTips)Forthedressing:
2tbspfull-fatGreekyoghurt
1tspDijonmustard
1tbspextra-virginoliveoil
1. Tomakethedressing,whiskalltheingredientstogetherwithsomeseasoning.
2. Mixtheslicedcabbageandspringonioninabowl.3. Addtheyoghurtdressingandmixeverythingtogetherwell.4. Servetheslawwiththehamorhalloumi.
TIPS:ifusinghalloumi,sliceitandfryitwithatinydrizzleofoliveoilinanon-stickfryingpanuntilitisgoldenonbothsides.Ifcookingforone,thesecondportionofslawwillkeepforadayortwo.Ifyoudon’thavebothredandwhitecabbage,justdoublethequantityoftheoneyouhave.MORESUBSTANTIAL:serveitwithapileofgreenandcolouredleavesandfreshherbs(nocaloriecountingrequired).Vegetarianscanincreasetheproteinbyadding2tbspnutritionalyeastandanextraspoonfulofyoghurttothedressing.NON-FASTDAYS:serveitwithanextrasliceofham.Youcouldalsoaddhalfapacket(125g)ofcookedpuylentilsperpersonforextraproteinor2-3heapedtbspcookedbrownriceorquinoa.
LemonandThymeChickenKebabs220calsServes2
Notonlydochickenthighscontainmorenutrientsthanbreastmeat,theyarealsomoresucculentandflavourful.Kebabsarewelldesignedforeatingonthehoof–takethemtoworkinalunchboxwithageneroussaladandadressinginasmalljar.
4small,boneless,skinlesschickenthighs,diced(about250g)juiceandzestof½lemon½tspdriedthyme
1garlicclove,crushed
1tbspoliveoil
1mediumonion,cutinto8pieces
1. Mixthedicedchickeninabowlwiththelemon,thyme,garlicandoilandseasonwellwithsaltandfreshlygroundblackpepper.Leaveittomarinatefor2hours,iftimepermits.
2. Heatthegrilltomaximum.Dividethechickenandonionpiecesbetween4skewers.
3. Placetheskewersonagrillpanunderthegrillforabout15minutes,turningthemfrequently,untilthechickeniscookedthroughandgoldenbrown.
TIP:ifusingwoodenskewersremembertosoaktheminwaterfor10minutesbeforegrillingsotheydon’tburn.MORESUBSTANTIAL:servethekebabswithahandfulofgreenandcolouredleafysalad(nocaloriecountingrequired).Addadressingsuchastheoliveoilandcidervinegaronp244(add100cals).NON-FASTDAY:doubletheportionandadd2-3tbspcookedbrownrice.
MincedPorkandMangeToutStir-FrywithNoodles320calsServes2
Fastcomfortfood–hot,fillingandburstingwithflavour.
200gporkmince
1½tbspsoysauce
1tspcornflour
300mlchickenorvegetablestock(½stockcube)100gZeronoodles,rinsed(orsobanoodles,seeTips)1½tbspcoconutorrapeseedoil2cmrootginger,peeledanddiced1onion,chopped
200gmangetout(orthingreenbeans)
1. Placetheporkinanon-metallicbowlwith½tbspsoysauce,agenerousamountoffreshlygroundblackpepperandthecornflour.Mixeverythingtogetherwellandleaveittomarinatefor30minutesifyouhavetime.
2. Addtheremainingsoysaucetothestockinajug.3. Cookthenoodlesaccordingtothepacketinstructions,thendrainand
refreshthemundercoldwater.4. Placeawokoverahighheatuntilitstartstosmoke,beforeaddingthe
oil.Stir-frythemincefor3-4minutesoruntilitislightlybrowned.5. Reducetheheattomediumandtossinthegingerandonion.Stir-fryfora
fewmoreminutes,thenaddthemangetout.Afteranotherminute,pourinthestockandthenoodlesandbringthewokbacktoasimmer,stirringfrequently,for1minute.
TIPS:serveitsprinkledwith½-1tspchilliflakesifyoulikeabitofextraheat.YoucaneasilysubstituteQuornforthepork.Zeronoodlesaremadeofkonjac,aplant-basedcomplexcarbohydratethatprovidesgut-friendlyfibrewhilereleasingverylittlestarchycarbohydrate(availableinbigsupermarketsandonline).Ifusingsobanoodles,cookthemaldenteandrefreshthemincoldwaterbeforeuse(add176cals).NON-FASTDAY:useamedium-sizedportionofwholemealnoodlesorsobanoodlesandadd1tspsesameoilalongwithsomeextraslicedcrispyvegetablesatstep5.
InstantMisoSoupwithMushroomsandGreens23calsServes1
Asimplemisosoupthatisverylowincalories,yetsurprisinglysatisfying.Taketheingredientstoworkinajar–andsimplytopupwithboilingwater.
1misosoupsachet
1mediummushroom,finelysliced
smallhandfulofbabyspinach(orcookedgreens),shreddedfewsprigsoffreshparsleyorcoriander(optional)
1. Pourthemisosachetintoagood-sizedbowlormug.2. Stirin250mlboilingwater,thenaddthemushroomandthegreens.
Leaveitfor3-5minutestoallowthemushroomtosoften.
MORESUBSTANTIAL:add1tbspheateddicedcookedchickenorsomeprawnsortofu(see‘Extras’onpages243-5forotheroptionstoadd).
Quick’n’EasyPeaandSpinachSoup130calsServes2
Agloriousgreenandfillingsouptokeepyougoingduringtheday.
200gfrozenpeas
100gfrozenspinach1garlicclove,chopped½chickenorvegetablestockcube
2tbspfull-fatGreekyoghurt
1. Placealltheingredients,apartfromtheyoghurt,inamedium-sizedsaucepanoveramediumheat.Add500mlwaterandbringittotheboil.
2. Seasonthesoupgenerouslywithfreshlygroundblackpepper,andallowittosimmerforabout5minutes.Thenremoveitfromtheheatandblitzitwithahand-heldblenderorinafoodprocessor,leavingsometexture.
3. Sharethesoupbetween2bowlsanddollopatbspofyoghurtineach.
MORESUBSTANTIAL:addanothertbspyoghurttoeachbowl(37cals)ordrizzleover½tbspoliveoil(49cals).NON-FASTDAY:addyoghurtoroliveoilasabove.Eatwithasliceofwholegrainsourdoughbread.
RootVegandTurmericSoup170calsServes4
Forthiscomfortingsoup,therootvegetablesarecookedwiththeirskinsontoretainalltheirexcellentnutrients.Theturmericgivesanextrahealthboost,withitswell-provenanti-inflammatoryproperties,whichareenhancedbytheadditionofblackpepper.
3tbspoliveoil
1onion,peeledanddiced1tspgroundcumin2tspgroundturmeric400gceleriac,scrubbedandchopped325gparsnips,scrubbedandchopped
1.2litresvegetableorchickenstock
1. Heattheoilinalargepanandsautétheonionuntilitissoftbutnotbrowned.Addthespices,andafterabout1minute,stirinthevegetables.
2. Pourinthestockandbringittotheboil.Coverthepanandletitsimmerforabout20minutes,oruntilthevegetablesaresoft.
3. Removethepanfromtheheatandblendthesoupwithahand-heldblenderuntilsmooth.
4. Seasonittotastewithsaltandfreshlygroundpepper.
TIP:foraddedflavourscatterahandfulofchoppedparsleyorcoriander,orapinchofchilliflakesontop.
RedLentilandCoconutSoup280calsServes4
Atasty,aromaticsouppackedwithfibreandprotein.
3tspcorianderseeds,lightlycrushed2tspcuminseeds
1tbspoliveoil
2leeks,trimmedandthinlysliced3garliccloves,crushed140gredlentils
400mltinlightcoconutmilkjuiceof½lime
600mlvegetablestock2tbspflakedalmonds,toasted
1. Toastthecorianderandcuminseedsinalargesaucepanoveralowheatfor2-3minutes,untiltheybecomefragrant.Removethemfromthepan.
2. Heattheoilinthesamepanandsautétheleeksandgarlicwithplentyoffreshlygroundblackpepperfor4-5minutes.
3. Stirinthetoastedseedsandlentilsandcookfor1minutebeforepouringinthecoconutmilk,limejuiceandstock.Addapinchofsaltandbringthepantotheboil.Thenreducetheheatandletitsimmerfor25minutes,oruntilthelentilsaretender.
4. Servethesoupinwarmedbowls,sprinkledwiththetoastedflakedalmonds.
NON-FASTDAY:addasmallpieceofwholegrainpitta.
GutHealingChickenBrothMakesapprox2litresApopulardishfromTheCleverGutsRecipeBook,thisnourishingbrothcontainsveryfewcaloriesandwillkeepyougoingonan800-calorieday.Slow-cookingreleasesthemineralsandnutrientsfromthebones.
3tbspoliveoil
4celerystalks,roughlychopped2smallonions,peeledandchopped2leeks,trimmed
1largegarlicclove,halved2carrots,chopped
approx1kgoutdoorrearedchickenwingsand/orchickencarcasses1tbspcidervinegar2bayleaves
1bouquetgarni
handfulofparsleystalks
6-8blackpeppercorns
1. Heattheoilinalargepanwithalidandsautéthecelery,onionsandleeksfor5-7minutes.
2. Addthegarlic,carrots,chicken,cidervinegar,bayleavesandbouquetgarni.
3. Add2litresofwaterandbringittoagentlesimmer.Coverandcookgentlyfor3-4hours,orideallyfor5-6hours,toextractallthenutrientsfromthebones.Checkoccasionallythatithasnotdriedoutandtopupwithwaterifneeded,skimminganygreyscumfromthesurface.
4. Pourthestockthroughasieveintoabowlandallowittodripfor15minutes.Forathickertastierbroth,gentlypressthesoftvegetablesthroughthesievewithaspoon.
5. Useitimmediatelyorletitcool,thenladleitintocontainerstostoreinthefridgeforupto5days,orinthefreezer.
GarlicPrawnswithMixedCourgettiandSpaghetti290calsServes2
Thecombinationofcourgettiandspaghettiworksreallywellhere–givingthedishmorebody,whilekeepingthecalorieslow.
50gwholewheatspaghetti
2tbspoliveoil
1smallgarlicclove,crushed200glargerawfrozenprawns,defrosted2mediumcourgettes,spiralisedorveryfinelysliced(about300g)½smalllemon
generoushandfuloffreshparsleyorcoriander,chopped
1. Cookthespaghettiaccordingtothepacketinstructions,ensuringitremainsaldente.Drainit,reservingthewater.
2. Meanwhile,placetheoilinamedium-sizedfryingpanoveramediumheat.Sweatthegarlicinitfor30seconds,thenstirintheprawnsandcookthemforabout3minutes,beforeaddingthecourgetti.
3. Keepstirringfor2-3minutes,andoncethecourgettistarttosoften,addthespaghettitothepanwithageneroussqueezeoflemonjuiceand1-2tbspofthereservedpastawater(orhotwater)toloosenthemixture.Bringthepantoagentlesimmer,thenimmediatelyremoveitfromtheheat.
4. Seasonitwithsomesaltandplentyoffreshlygroundblackpepper.Stirinthechoppedparsleyanddividethemixturebetween2bowls.
LOWERCAL:foralower-calversion,skipthespaghettianduselargercourgettes(thisreducesthecalsbyabout100perperson).NON-FASTDAY:doubletheportionandaddalargehandfulofsaladleaveswithadressingsuchasMintedMustardandLimeDressing,seepage201.
SardinesRoastedinRedandYellowPeppers220calsServes2
Tinnedsardines,whilefantasticallyhealthy,arenottoeveryone’staste.Thisisadeliciouswayofservingthem,withthepeppersprovidingasweetandsucculentfoiltothesaltyfish.
2redoryellowpeppers,halvedanddeseeded95gtinsardinesinoliveoil6cherrytomatoes,halved
1tbspcapers
2garliccloves,sliced
1tbspextra-virginoliveoil
2slicesofwholemealsourdough,toasted(optional,add144cals)
1. Preheattheovento180°C/160°Cfan/gasmark4.2. Placethepepperhalvesonasmallbakingtrayanddividethesardines
betweenthem.Drizzletheoilfromthesardinetinoverthepeppers.3. Sprinkleoverthecherrytomatoes,capersandgarlicandsomeseasoning.4. Placethetrayintheovenfor15-20minutesoruntilthepeppersstartto
brownaroundtheedges.5. Servetwopepperhalvesontopofeachsliceofsourdoughtoast(if
using).
TIP:tinsofsardinesdon’talwayscontainthesameamountofoliveoil.Youneedatotalofabout2tbsptodrizzleintothepeppers.
MintedAvocadoandChickpeaSalad350calsServes4
Chickpeasareagreatsourceofcomplexcarbohydrate(aswellasprotein),releasingslow-burnenergywithoutspikingsugars.
Forthesalad:
2avocados,peeled,stonedandsliced400gtinchickpeas,drained,3tbspwaterreserved½redonion,finelysliced
4pakchoi,trimmedandchopped16cherrytomatoes,halved
8Brazilnuts,chopped
FortheMintedMustardandLimeDressing:
gratedzestof1limeandjuiceof2limes4tbspextra-virginoliveoil
1tspDijonmustard
2tbspmint,finelychopped
1. Tomakethedressing,whisktogetherthereservedchickpeawater,limezestandjuice,oliveoil,mustardandchoppedmint.Seasonwell.
2. Placeallthesaladingredientsexceptthenutsinalargebowl,pouroverthedressingandtosseverythingtogether.
3. SprinklethechoppedBrazilnutsontopandserve.
NON-FASTDAY:doubletheportionsize.
MisoAubergine‘Steaks’withRoastedCarrotsandCashews315calsServes2
Pleasedon’tbetemptedtoreducetheamountofoliveoilinthisrecipe–thiswonderfulhealthyfatgivesthisdishitsrichtasteandtextureandwillhelpkeepyousatiatedforlonger.
200gyellowandorangecarrots,cutintobatons
3tbspoliveoil
30gcashews
1aubergine,trimmedandslicedinto‘steaks’,1cmthick
2tspmisopaste
juiceof½lime
100gbabyspinach
1. Preheattheovento200°C/180°Cfan/gasmark6.Placethecarrotsinabakingtrayanddrizzle1tbspoftheoliveoiloverthem.Roastthemfor15-20minutesoruntiltheystarttoturngoldenbrown.Addthecashewsforthelast5minutes.
2. Meanwhile,spreadbothsidesoftheauberginesteakswithmisopaste.Placetheremainingoliveoilinalargenon-stickfryingpanoveramediumheatandgentlyfrythesteaksonbothsidesuntiltheyarelightlybrowned.
3. Inthelastfewminutesofcooking,drizzlethelimejuiceovertheaubergine.Thenstirinthespinach,allowingit1-2minutestowiltinthepan.
4. Finallyaddtheroastedcarrotsandsomesaltandblackpepper.
TIP:theseaubergine‘steaks’,withtheirfabulous‘umami’flavourcanbeeatenwithsaladsoranycombinationofcookedveg(32caloriesontheirown).MORESUBSTANTIAL:addagreenorcolouredleafsidesalad(insignificantcaloriesunlessyouadd
adressing).NON-FASTDAYS:addanextraaubergine‘steak’.Servewithboiledpeasandadollopofbutteroradrizzleofoliveoil.Youmightadd3heapedtbspcookedwholegrainssuchasbrownrice,orsomepulses,suchaspuylentils,fromapacket.
Mackerel,BeetrootandRedOnionSalad349calsServes4
Enjoyanomega-3boostfromthisstaroftheoilyfishgroup.We’vemadeiteveneasierforyoubyusingfishthathasalreadybeencookedandfilleted.
500gbeetroot,trimmed,peeledandcutintowedges2tbspoliveoil
1tspcuminseeds
2redonions,cutintowedges
2garliccloves,finelychopped
3smokedmackerelfillets,skinnedandbrokenintolargeflakes(about250g)1tbspcapers,roughlychopped(optional)
1tbspcidervinegar
3-4sprigsoffreshdillormint,choppedhandfuloffreshparsley,chopped150grocket(ormixtureorrocketandwatercress)
1. Preheattheovento200°C/180°Cfan/gasmark6.2. Placethebeetrootinaroastingtin,drizzle1tbspoliveoiloveritand
scatterthecuminseedsontop.Coveritwithfoilandroastitfor45minutes.Thendiscardthefoilandstirintheonionsandgarlic.Cookthevegetablesforafurther15-20minutes,oruntiltheyaretender.
3. Removethemfromtheovenandspoonthemintoalargebowlwiththeremainingingredients.Tosseverythingtogethergentlybeforeserving.
MORESUBSTANTIAL:add2tbsproughlychoppedtoastedwalnuts(80cals).NON-FASTDAY:add2-3heapedtbspcookedbrownriceorbulgarwheat.
Lentil,PomegranateandFetaSalad395calsServes2
Thiscolourful,flavoursomesaladwillkeepyougoingthroughtheday.
Forthesalad:
250gpacketofcookedpuylentils
2tbsppomegranateseeds
½cucumber,halved,deseededanddiced100gfeta,diced
1garlicclove,finelydiced6-8freshmintleaves,tornForthedressing:
2tbspextra-virginoliveoil
juiceof½lemon
1tspwholegrainmustard
1. Whiskthedressingingredientstogetherwithsomesaltandblackpepper.2. Placethelentilsinalargebowlwiththepomegranateseedsand
cucumber,andcrumbleinthefeta.3. Stirinthedicedgarlicandtornmintleaves.4. Pourthedressingoverthelentilsaladandtosseverythingtogetherbefore
serving.
MORESUBSTANTIAL:scatter1tbsptoastedflakedalmondsortoastedhazelnutsontop(addabout100cals).Youmightliketoaddaportionofslicedcoldmeatsorsmokedfish(seeExtrasonpages243-5).
PastaandPestoSaladJar495calsServes1
Thisistheperfectwaytoenjoyafresh,healthy,home-madesaladwhenatwork.Allyouneedisajarorlunchboxwithatight-fittinglid.
1½tbsppesto
2tbspcooled,cookedwholemealpasta(peaorlentilpastacanbeusedasagluten-freealternative)50gfennel,finelysliced
75gcherrytomatoes,halved
40gfeta,cutintocubes
smallhandfulofrocketorbabyspinach
1tbsppumpkinseeds,toasted
1. Spoonthepestoandcookedpastaintoalunchboxorthebottomofalargeglassjarandmixwell.
2. Addthefennelandtomatoes.3. Stirinthefeta,followedbytherocketorspinachandpumpkinseeds.Put
thelidonandkeepitinthefridgeuntilitisneeded(upto24hours).
TIP:preferablyuseajarwithawidemouthsoitiseasytofillandtoeatfrom,ifyouaren’ttransferringittoaplate.MORESUBSTANTIAL:forothertastyingredientstoaddseeExtrasonpages243-5.
PearlBarleyandPumpkinSeedSalad340calsServes2
Pearlbarleyisalovelywholegrainwithasmoothsurfaceandslightlynuttyflavour.Itisgreatformoppingupsaucesordressing.Andyourmicrobiomewillloveittoo.
Forthedressing:
1tbspfull-fatGreekyoghurt
1tbspoliveoil
juiceof1smalllemonandzestof½
1smallgarlicclove,crushed
½tbspfreshdillormint,choppedForthesalad:
100gpearlbarley(orpearledspelt)½smallredonion,finelychopped(orahandfulofchives)
1tbsptoastedpumpkinseeds
1tspnigellaorblacksesameseeds½smallapple,coredanddiced
1. Mixthedressingingredientstogetherinaservingbowlwithsomesaltandfreshlygroundblackpepper.
2. Boilthepearlbarleyinplentyofwateraccordingtothepacketinstructions(usuallyabout40minutes).
3. Whenthepearlbarleyiscookedaldente,drainitandrefreshitbrieflyundercoldwater.Stiritintothedressinginthebowl,alongwiththeonion,pumpkinseeds,nigellaseedsandapple.
NON-FASTDAY:addextraprotein(seepage243)andadoubleportionofsalad.
SpeedyChineseSalmonStir-Fry360calsServes2
Thisreallyisacaseofheatupthewok,throwintheingredients,stir-fryandserve.
1tbspcoconutorrapeseedoil
1cmrootginger,peeledandfinelychoppedorgrated250gpacketofpreparedChinesestir-fryvegetables2sweetchillicookedsalmonfillets,flaked(about180g),seeTip
1tbspdarksoysauce
½tbspmirin(orChinesewineorsherry)
1. Placeawokoverahighheatuntilitstartstosmoke.Addtheoil,immediatelyfollowedbytheginger,thevegandagenerousgrindingofblackpepper.
2. Stir-fryvigorouslyforacoupleofminutes,thenaddthesalmon.3. Turntheheatdownandadd1tbspwater,thesoysauceandthemirin.
Keepstirringforacouplemoreminutes,untilthevegarecookedbutstillcrispandthesalmonwarmedthrough.
4. Removethepanfromtheheatandserve.
TIP:ifnosweetchillisalmonisavailable,usecookedsalmonfilletsandsprinklethemwithapinchofchilliflakesbeforeaddingthemtothepan.Foraddedflavourscatterahandfulofchoppedcorianderleavesandanextra½tspchilliflakesontop.NON-FASTDAY:doublethesalmonportion,addamediumportionofwholemealorsobanoodlesandscatterover1tbsptoastedsesameseedsandahandfulofcashewnuts.
MAINMEALS
Onthewhole,theserecipesaremoresubstantialandsomemaytakeabitlongertopreparethanthelightmeals.It’suptoyouwhetheryouhavethemainmealatlunchtimeorintheevening.Butingeneral,theearlieryoueatyourmainmealthebetterforyourweightandmetabolism.
SpanishAubergineStewwithChorizo390calsServes2
Arichandnourishingstew,fullofMediterraneanflavours.
3tbspoliveoil
1onion,diced
120gchestnutmushrooms,sliced1aubergine,diced
1tspmixedherbs
100gchorizo,diced2garliccloves,sliced400gtinchoppedtomatoes
1. Sweattheonionintheoilinacasseroledishorsaucepanwithalidoveramediumheatfor4-5minutes,thenaddthemushrooms,aubergine,herbsandchorizo.
2. Cookthemixturefor5minutes,oruntilitstartstobrownslightly,stirringfrequentlyandaddingthegarlicforthelastminute.
3. Pourinthechoppedtomatoesandhalfacupofwater(enoughtoloosenthemixture)andletitsimmerforabout40minutes,stirringoccasionally.
4. Serveitwithsomesteamedgreens.
NON-FASTDAY:doublethequantities,andservewith2-3heapedtbspcookedbrownriceorquinoaorthrowin2handfulsofdicedbutternutsquashalongwiththetinnedtomatoes.
BalsamicFriedPorkSteakwithGarlickyWhiteBeanMash470calsServes2
Ajuicyporksteakandmashwithatwist.
Forthemash(230cals):
2tbspoliveoil
1smallonion,diced
2garliccloves,diced400gtincannellinibeans(orotherwhitebean),waterreserved2-3cmsprigoffreshrosemary,leavesonly,finelychoppedForthesteak(240cals):
½tbspoliveoil
2×175gporksteaks
1tbspbalsamicvinegar
1. Tomakethemash,heattheoliveoilinasaucepanandsautétheonionuntilitistranslucent–about5minutes.Addthegarlicandcookforanotherminute,thenstirinthebeanswiththeirwaterandcookthemgentlyfor10minutes,stirringoccasionally.
2. Addtherosemary,agenerouspinchofMaldonsaltandsomefreshlygroundblackpeppertothebeanmixtureandmashitvigorously.
3. Meanwhile,placeanon-stickfryingpanoveramediumheat,addtheoliveoilandgentlyfrytheporkfor10-12minutes,turningitonce,untilitisbrownonbothsidesandthejuicesrunclear.
4. DrizzlethebalsamicvinegaroverthesteaksandservethemwiththemashandagenerousportionofSuperSimpleGreens(seepage235).
NON-FASTDAY:addanothervegetablesidedishsuchasRoastedChicorywithMustardandWalnuts(seepage238).
SteakwithPorciniMushrooms240calsServes2
Steakisanexcellentsourceofproteinandiron,whileporcinimushroomsarehighinfibreandverylowincalories.Heretheyaddaslightlysweet‘foresty’tastetothesauce.Adeliciouscombination.
15gdriedporcinimushrooms
1tbspoliveoil
1largeredonion,sliced
150gchestnutmushrooms,sliced
2tspcornflour
2×100gsirloinsteaks(seeTip)
1. Placetheporcinimushroomsinasmallbowlwithjustenoughboilingwatertocoverthem,andleavethemtosoakfor10minutes.
2. Heattheoliveoilinafryingpanandsautétheonionfor3minutes,thenaddtheslicedmushrooms.Letthemcookoveramediumheatforafurther4-5minutes.
3. Stirinthecornflour,followedbytheporcinimushroomsandtheirsoakingwater.Continuetocook,stirringfrequently,untilthesaucethickens.Ifitlookstoothick,addalittlemorewater.
4. Meanwhile,cookthesteakstoyourliking,eitheronagriddleorinafryingpan.
5. Servethesteakswiththemushroomsaucepouredoverthemandsomesteamedgreenvegontheside.
TIP:weusuallysharea225gpacketofsteak(anddon’tworryaboutthefewextracals).MORESUBSTANTIAL:addCreamyCauliandWhiteBeanMash(seepage239).NON-FASTDAY:addsomeboiledorroastedcarrots,andsomeoliveoilonthesteamedveg.
Low-CarbStir-FriedPepperedChicken460calsServes2
Aperfectlightmealwhenyouareinahurry.
200gboneless,skinlesschickenthighs,diced
2tbspsoysauce
1cmrootginger,peeledandgrated
2tspcornflour
½tspChinese5-spice
2tbspcoconutorvirginrapeseedoil250gpacketofpreparedChinesestir-fryvegetables50gcashewnuts,toasted
1. Placethedicedchickeninanon-metallicbowlandadd½tbspofthesoysauce,alongwiththeginger,cornflour,5-spiceandagenerousgrindingofblackpepper.Mixeverythingtogetherandleaveittomarinatefor10minutes.
2. Inajug,mixtheremaining1½tbspsoysaucewith100mlhotwater.3. Heattheoilinahotsmokingwokoralargefryingpan,thenaddthe
chicken.Stir-fryitfor3-4minutes,untilitstartstobrownandbecomeopaque.
4. Reducetheheattomediumandmixinthevegetables,followedbythewaterandsoysaucemixture,andcookforanother2minutes.Serveitwiththecashewsscatteredontop.
MORESUBSTANTIAL:serveitwithCoconutCauliRice(seepage228,add105cals)orkonjac‘Zero’noodles(seepage190-1).
SausageandMushroomswithSpringGreens545calsServes2
Welovethisone-pandish,cookedwithgood-quality,high-meat-contentsausages.Yes,itcontainsquitealotofcalories,buttherearestillenoughinhandforabreakfastoralightmeal.
2tbspoliveoil
4high-meatsausages
1onion,sliced
200gmushrooms,sliced1garlicclove,diced200gspringgreens,finelysliced
1tbspcidervinegar
1. Frythesausagesintheoilinalargefryingpanoveramediumheat,turningthemfrequentlyuntiltheystarttobrown.
2. Addtheonionandmushroomsandcontinuetocookfor2-3minutes,stillstirringfrequently.
3. Next,addthegarlic,springgreensandvinegar,alongwith1-2tbspwater.
4. Coverthepanandletitsimmerforafurther4-5minutes,stirringoccasionally.
5. Addsomeseasoningandserveitwithmustardontheside.
NON-FASTDAY:add2-3tbspcookedpuylentils,quinoaorpearlbarley.
Chicken,CoconutandLentilCurry360calsServes4
Aneasygo-tochickencurry,withlovelylentilstokeepyouandyourmicrobiomeingoodnick.
2tbspcoconutorvirginrapeseedoil1largeonion,diced
1tbspcurrypowder
2cmrootginger,peeledandfinelydiced4boneless,skinlesschickenthighs,choppedintobite-sizepieces100gdriedgreenlentils400mltincoconutmilk
juiceof2limes
1redorgreenpepper,deseededandsliced
1. Heattheoilinamedium-sizedsaucepanandsautétheonionfor4-5minutes.
2. Stirinthecurrypowderandgingerandcookfor1-2moreminutes,thenaddthechicken.Stir-fryitfor2-3minutesbeforepouringinthelentils,alongwiththecoconutmilkandlimejuice.
3. Bringthemixturetoagentleboil,thenreducetheheat,coverthepanandletitsimmerfor10minutes,stirringoccasionallyandaddingextrawaterifnecessary.
4. Stirintheslicedpepperandletthecurrycook,withthelidon,foranother20minutes.
MORESUBSTANTIAL:serveitwithsteamedmangetoutorgreenbeans(nosignificantcalories)andCoconutCauliRice(page228,add105cals).NON-FASTDAY:serveitwith2-3heapedtbspcookedbrownrice,someRaitha(seepage244)andachoppedhard-boiledegg.
ChilliLimeTunawithBeansandDicedMango490calsServes2
Cannellinibeansareahealthycomplexcarbohydrate,notonlygoodforreducingyourbloodsugarsbutalsofornourishingyourgutmicrobiome.Oliveoil–whichalsohasmanyhealthbenefits–enhancesthetasteofallpulsesandisfineonthecaloriefrontwhenenjoyedaspartofarelativelylow-carbdiet.
3tbspoliveoil
1garlicclove,diced
½redchilli,deseededanddiced(or½tspchilliflakes)400gtincannellinibeans,drained,2tbspwaterreservedlargebunchoffreshparsley,chopped½smallredonion,veryfinelysliced160gtintunainoil,drainedjuiceof1lime
½smallmango,peeledandfinelydiced
2handfulsofbabyspinach
1. Heattheoilinafryingpanandgentlyfrythegarlicandchillifor1minute.Addthebeansandletthemsimmerfor2-3minutes,stirringfrequently.
2. Next,addtheparsley,redonion,tunaandlimejuice,alongwith1-2tbspofthereservedcannelliniwatertoloosenthemixture.Continuetocookitgentlyforafewmoreminutesuntileverythingisheatedthrough.
3. Stirinthedicedmango.4. Placeahandfulofspinachoneachplateandservethehottunaandbeans
ontoptowiltthespinach.Orwiltthespinachfor1-2minutesinthemicrowavebeforeaddingthetunamixture.
TIPS:althoughmangoisafairlyhigh-sugarfruit,ithaslotsoffibreandeatingitwithamealreducesanysugarspike.InsomepeoplewithIBS,pulsessuchasbeanscanmakesymptomsworse–inwhichcaseitmaybebesttointroducethemgradually.MORESUBSTANTIAL:serveitwithacrispgreensalad,orsteamedgreenvegetables(noextracals
unlessyouaddadressing).
PepperedRoastedCodwithNuttyBroccoli430calsServes2
Fullofnutrients,crunchandfibre–andutterlydelicious.
250gbroccoli,cutintolongflorets(includingthestalk)
30ghazelnuts,chopped
2×150gcodloinoranywhitefishfillets½tbspgroundalmonds
1½tbspoliveoil
squeezeoflemonjuicetoserve
1. Preheattheovento180°C/160°Cfan/gasmark4.2. Placethebroccoliinaroastingtin,coveritwithfoilandroastitfor5
minutes.3. Removethetinfromtheoven,discardthefoilandnestlethefishamong
thebroccoliflorets.Scatterthenutsoverthebroccoli.Thensprinkle1tspoffreshlygroundblackpepperandsomeMaldonsaltoverthefish.Drizzlewiththeoliveoil.
4. Returnthetintotheovenfor10-12minutes,oruntilthefishiscookedthrough,thebroccoliisslightlycharredandthenutsaregolden.
5. Serveitwithageneroussqueezeoflemonjuice.
MORESUBSTANTIAL:add80-100gspinach,wilted,oragreenandcolouredleafsalad(onlyaddextracalsifyouuseadressing–seepage244).NON-FASTDAY:addsomespinachsteamedwith1tspbutteror½tbspextra-virginoliveoil,and2-3heapedtbspcookedquinoaorbrownrice.
HaddockSteamedwithThaiSpices300calsServes1
Pakchoiisanexcellentprobioticthatpromotesahealthymicrobiome.
2pakchoi,chopped
½redpepper,deseededandchopped2springonions,trimmed
1lemongrassstalk,halvedandbruised(optional)1cmrootginger,peeledandsliced1garlicclove,sliced
150ghaddockfillet(orotherwhitefish)2-3sprigsoffreshcoriander2tspricewine(ormirinorsherry)1tspsoysauce
1tbspoliveoil
1. Placethepakchoi,redpepperandspringonionsinasteamer.2. Laythelemongrass(ifusing),gingerandgarliconalargesquareof
bakingpaperandplacethehaddockontop.Scatterthecoriander,ricewineandsomeseasoningoverthesurface.
3. Looselyfoldthepapertoencasethefishandherbsandlayitontopofthevegetablesinthesteamer.
4. Steamitfor5-6minutes,oruntilthefishiscookedthrough.5. Servethefishontopofthevegetables,withthejuicesfromthecooking
paper,andtheoliveoilandsoysaucedrizzledover.
TIP:ifyoudon’thaveapanwithasteamertray,placethewrappedfishandveginabakingdish.Pour2-3tbspwaterinthebaseofthedish,coveritwithalidorfoil,thensteamitinapreheatedovenat180°Cfor8-10minutesoruntilthevegetablesaretenderandthefishcookedthrough.NON-FASTDAY:doubletheportionandserveitwithsomewholemealorsobanoodles.
PrawnKormawithCoconutCauliRice320calsServes4
Apopular,creamycurrywithadelicateflavourandrichinhealthyfats.
Fortherice:
1largecauliflower,brokenintoflorets1tbspcoconutoil
1tbspdesiccatedcoconut
1. Blitzthecauliflowerinafoodprocessoruntilithasarice-likeconsistency.
2. Heatthecoconutoilinawokorfryingpanandaddthecaulifloweranddesiccatedcoconut.
3. Frythemixtureoveralowheat,stirringoccasionally,for10-12minutes,oruntilthecaulifloweristenderbutstillaldente.
Forthekorma:
1tbspcoconutoil
2largeonions,diced
4garliccloves,sliced
2cmrootginger,peeledanddiced
3tbspkormapaste
400mlcoconutmilk
400gfrozentigerprawns,defrostedlargehandfulofspinachleaves
2tbspfull-fatGreekyoghurt
2tbspfreshcoriander,chopped
1. Heatthecoconutoilinasaucepanandsautétheonions,garlicandgingerfor8-10minutesoruntiltheyarelightlygolden.
2. Addthekormapasteandafteraminute,pourinthecoconutmilk.Bringittotheboil,thenreducetheheatandletitsimmerfor8-10minutes,bywhichtimethesauceshouldhavereducedandthickened.
3. Removethepanfromtheheatand,usingahand-heldblender,blitzthesauceuntilitissmooth.
4. Returnittotheheatandaddtheprawns.Letthemsimmergentlyinthesaucefor3-4minutes,thenstirinthespinach,yoghurtandsomeseasoning.
5. ScatterthechoppedcorianderontopofthecurryandserveitwiththeCoconutCauliRice.
TIP:youcanswaptheprawnsforcookeddicedchicken(seeExtrasonpages243-5forswaps)MORESUBSTANTIAL:serveitwithmangetoutorthingreenbeansand2tbspRaitha(seepage244).
VeganRoganJosh310calsServes4
Yes,youcanstillenjoyeatingcurry…justskipthepotato,whiterice,naanandchapattis!
3tbspoliveoil
2onions,1chopped,theotherslicedinrings300gbutternutsquash,peeledandchopped3garliccloves,sliced
½redpepper,deseededandsliced200gportobellomushrooms,chopped400gtinchickpeas,drained
2tbsproganjoshpaste
400gtinchoppedtomatoes
handfulofkale
2tbspfreshcoriander,chopped
1. Heattheoilinasaucepanandsautétheonionringsforabout8-10minutesoruntiltheyaregoldenandslightlycrispy.Removethemfromthepanandsetthemaside.
2. Usingthesamepanandoil,sautéthechoppedonionsfor2-3minutes.Addthebutternutsquash,garlic,redpepperandmushroomsandcookforafurther3-4minutes.
3. Stirinthechickpeaswiththeroganjoshpaste,followedbythetomatoes.4. Coverthepanandletitsimmerfor15minutes,oruntilthevegetables
aretender.Addwaterifnecessarytoloosenthesauce.5. Stirinthekaleandletitcookfor2minutes,thenaddthecorianderand
someseasoning.GarnishthecurrywiththeonionringsandserveitwithCoconutCauliflowerRice(seepage228–add105cals).
MORESUBSTANTIAL:add1tbsptoastedcashewnuts(20g–115cals).NON-FASTDAY:doubletheportion.Youcouldhave2-3heapedtbspcookedbrownriceinsteadofthe
CoconutCauliRice.
TurmericRoastedCauliflowerwithDhal414calsServes4
Satisfyinglyfillinganddeliveringarichburstofflavour.Don’tbeputoffbythelonglistofingredients–theyarealllikelytobeinyourstorecupboard.It’ssuchaneasydishtopreparetoo.
Forthecauliflower:
1largecauliflower,slicedinto1cmthick‘steaks’
1tbspoliveoil
1tspgroundturmeric
1garlicclove,thinlyslicedForthedhal:
½tbspcoconutoil
1onion,diced
½-1redchilli,deseededandfinelydiced
1tspcuminseeds
2garliccloves,crushed
1tbspmediumcurrypowder
250gredlentils
400mltinlightcoconutmilk400mlvegetablestock
generoushandfulofspinachleaves2tbspfreshcoriander,chopped(optional)juiceof½lemon
2tbspflakedalmonds,toasted
1. Preheattheovento200°C/180°Cfan/gasmark6.Placethecauliflowersteaksandanyremainingfloretsinalargeroastingtinandsprinklethe
oliveoiloverthem.2. Roastthemfor15minutes,thenremovethemfromtheovenandscatter
overtheturmericandgarlic.Returnthemtotheovenforafurther10-15minutes,oruntiltheystarttobrown.
3. Meanwhile,heatthecoconutoilinaliddedsaucepanandgentlyfrytheonionandchillifor3-4minutes.
4. Addthecumin,garlicandcurrypowderandcookforafurther1-2minutesbeforestirringinthelentils,followedbythecoconutmilkandstock.Coverthepanandletitsimmerfor15minutesoruntilthelentilsaresoft.
5. Addthespinachandonceithaswilted,stirinthecoriander(ifusing)andsomeseasoning.
6. Squeezethelemonoverthecauliflower.Serveittoppedwiththedhalandthetoastedflakedalmonds.
TIP:makedoublethequantityofdhalandfreezetheextraportions.NON-FASTDAY:serveitwithsomeRaitha(seepage244)andaportionofVeganRoganJosh(seepage230).
VEGETABLESIDESANDSWAPS
Webelievethatmostpeoplewouldbenefitsignificantlyfromincreasingtheirintakeofnon-starchyvegetables,withallthehealth-promotingphytonutrientsandgut-friendlyroughagetheycontain.Feelfreetoaddsteamedleafygreenswheneveryouwant–evenwithateaspoonfulofbutter,coconutoroliveoil(seepageopposite),whichenhancethetasteconsiderably,whileincreasingthecaloriecountbyonlyasmallamount.
Withstarchyvegetables,youneedtobemorecautious,inparticularwithpotatoesandsweetpotatoes.Thesearecarbstoragedevices,andshouldbeeatenonlyinsmallquantities,ifatall,whileyouareonthisdiet.Seepage239foradeliciousmashsubstitute.
Super-SimpleGreens2waysServes1,andNOcaloriecounting
SimpleSteamedCabbage:
100gfinelyslicedcabbage
½tspbutteroroliveoil
¼tspnigellaseedsorblacksesameseeds(optional)
Steamthecabbagebrieflyfor3-4minutesoruntilitstartstosoften.Placeitinadish,stirinthebutterandseasonitwellwithsaltandfreshlygroundblackpepper.Addtheseedsifusing.
SizzlingStir-FriedSpringGreens:
1tsprapeseedorcoconutoil
1tspgratedordicedginger
100gspringgreens,finelysliceddashofsoysauce
Placetheoilinawokorlargefryingpanoveramediumtohighheatandstirintheginger.Addthegreensandsautéthemuntiltheystarttosoften(2-3minutes).Seasonthemwellwithsaltandplentyofgroundblackpepper.
InstantVegetableStir-Fry210calsServes1
Thisisanexcellent,no-fusswaytogetyourveg,eitherasalightmealonitsownorasasidedish.
1tbsprapeseedorcoconutoil
150gpacketofpreparedChinesestir-fryvegetables1smallgarlicclove,crushed½cmrootginger,dicedorgrated½tbspsoysauce
1. Heatthewokonhighuntilitstartstosmoke,drizzleintheoilandaddthevegetables.
2. Reducetheheattomediumandstirinthegarlicandginger.Stir-frythevegetablesfornomorethan2-3minutestoensuretheyretaintheircrunch.
3. Stir1tbspwaterandthesoysauceintothevegetablesandtossthemfor30seconds.Serveimmediately.
TIP:don’tworryaboutvariationsinthecaloriecountsofdifferentvegetablestir-frypackets.Theyarehealthycalories,manyofwhichwon’tevenbebrokendownforenergybutwillfeedthemicrobiomefurtherdowninthegut.MORESUBSTANTIAL:add1ormoreofthefollowingalongwiththevegetables:30gcashewnuts(172cals),2tspsesameseeds(60cals),100gtofu(73cals),100gcookedchicken(153cals),100gfrozenprawns,defrosted(79cals).FormoreExtras,seepages243-5.
QuickPickledFennelandRadishesSuperfastandeasytomake,andverylowincalories.Pileitontopoffishoruseittopepupasalad.
½fennelbulb,trimmed4radishes,trimmed
2tspliveorganiccidervinegar
1tspmirin,Chinesewineorsherry(optional)
1. Placethefennelandradishescutsidedownandslicethemveryfinely,ifpossiblewithamandolin.Ifyoudon’thaveamandolin,cuttheradishesinhalflengthwaysfirsttomakethemeasiertosliceintohalf-moonshapes.
2. Placethefennelandradishesinabowlwiththecidervinegarandmirin,ifusing.AddagenerouspinchofMaldonsaltorgroundseasaltandmassageitintothevegetablesforafewminutes.Leavethemtomarinateforupto30minutesforthebestflavour.
3. Draintheliquidoffbeforeeating.
TIP:thispicklecanbekeptinthefridgeforupto24hours.Pleasenotethatitdoesnotboostthegut-friendlybacteriainthesamewayasthesauerkrautdishesonpages240-41.Toobtainthisbenefit,thevegetablesneedtofermentforlonger.
RoastedChicorywithMustardandWalnuts290calsServes2(or4asaside)
Withthesmokybitternessofscorchedchicory,thetangofmustardandthecrunchofwalnuts,thisdishisamouth-wateringcombinationoftexturesandflavours.Andyourmicrobiomewillloveitaschicoryisfulloftheprebioticinulin.
4mediumchicorybulbs(redifavailable),halvedlengthways2tbspoliveoil
2tspwholegrainmustard
30gwalnuts,roughlychopped30gParmesan,grated
1. Preheattheovento190°C/170°C/gasmark5.Placethechicoryinamedium-sizedovenproofbakingdishcutsideup.
2. Combinetheoliveoilandmustardinasmallbowl,thenspreaditoverthechicory.
3. Coverthedishwithfoilandplaceitintheovenfor15-20minutes.4. Removeitfromtheovenandsprinkleoverthewalnuts,Parmesananda
generousgrindingofblackpepper.5. Bakeitforanother10minutesoruntilthechicorystartstobrownaround
theedges.
MORESUBSTANTIAL:addalargehandfulofbabyspinachtoeachplateandplacetheroastedchicorybulbsontoptowiltthem,orwiltthemforafewminutesinanon-stickpanfirst.NON-FASTDAY:add2-3heapedtbspcookedbrownriceorquinoa.Orservethechicoryasasidewithanotherdish,suchasSteakwithPorciniMushrooms(page216),orPepperedRoastedCodwithNuttyBroccoli(page224).
CreamyCauliandWhiteBeanMash160calsServes4
Thisdeliciousmashmakesagreatsubstituteforstarchypotatoes.Notonlywillitkeepyoufullforlongerbutitwillproducelessofasugarspike–bothimportantfactorsinweightloss.
1smallcauliflower,cutintosmallflorets½400gtinharicotbeans,drained,2
tbspwaterreserved50gCheddar
2tbspoliveoil
1. Steamthecauliflowerandbeansfor10-12minutes,oruntilthecaulifloweristender.
2. Transferthemtoafoodprocessorwiththeremainingingredientsandblendthemuntilyouhaveasmoothmixture,adding1-2tbspofthewaterfromthebeanstoloosenthemashifnecessary.Seasonitwellwithsaltandblackpepper.
WhiteCabbageandRedOnionSauerkraut2waysHomefermentingisquick,easy,funandcheap,andyourgutmicrobiomewillloveit!Hereare2versionsoffermentedcabbage,whichbothofferdelicioussweet,saltyandtangyflavourswithaslightcrunch.Theygowellwithalmostanysavouryfood.
SauerkrautwithCarawaySeeds180cals(wholerecipe)Thisisaclassicsauerkrautwhichprovidesplentyofflavourbutaddsminimalcalories.Welovethehintofcaraway,butfeelfreetoexperimentwithotherseedssuchascumin,toastedcorianderormustard.Addittodishesforextraflavour,asyouwouldapickle.
½mediumwhitecabbage,quarteredlengthwise,hardcoreremoved,finelysliced1½redonions,halvedandsliced
½tbspseasaltorkoshersalt
1tspcarawayseeds
2×250mlcleanjamjarswithtight-fittinglids
1. Mixthecabbage,onionandcarawayseedstogetherinalargebowl,sprinklingthesaltbetweenthelayersasyoufillit.Massagethesaltintotheveg.Leaveitfor1-2hours.
2. Spoonthecabbagemixtureandthejuicesintothejars.3. Packthemixturedowninthejars,pressingitintothemixture.Leave1.5-
2cmspaceatthetop.Ifthereisnotenoughliquidtocoverthemixtureyoucantopupeitherwithafewteaspoonfulsoffilteredwaterorbrine(madewith1tspseasaltdissolvedin200mlfilteredwater).
4. Youcanuseastoneorpieceofceramictokeepthevegsubmerged.Placethesealedjarsonaplatetocatchanyoverflow.Keepthematroomtemperature,outofdirectsunlight.Forthefirstfewdays,openthejarsdailyandpressdownthecontents,toreleasethebubblesformedbythesauerkraut.Thenrepeatthisprocesseveryfewdaysfor1-2weeks(usuallyabout1willdo)untilitisfermentedtoyourtaste.
5. Thenstorethejarsinthefridgefor2-3months.
MildKimchi-StyleSauerkraut220cals(wholerecipe)OtherwiseknownasAsiansauerkraut,thisspicy,exotic,stronglyflavouredfermentedvegetabledishisthecoreofKoreancuisine.Thisrecipeisamilderversion.
½mediumwhitecabbage,quarteredlengthwise,hardcoreremoved,slicedinto1½-2cmribbons1½redonions,halvedandsliced
½tbspseasaltorkoshersalt
2tspgratedgarlic
1tspgratedginger
1tspsugar
1tbspfishorsoysauce
2-4tspchilliflakes,accordingtotaste
1tspsweetpaprika
2×250mlcleanjamjarswithtight-fittinglids
1. Mixthecabbagewiththeonioninalargebowl,sprinklingthesaltbetweenthelayersasyoufillit.Massagethesaltintotheveg.Leaveitforabout2hours.
2. Stirinthegarlicandgingerandmixwell.3. Followsteps2-5ofthesauerkrautrecipeaboveandaddtheextrastep
below.4. After3-4days,gentlymixintherestoftheingredients(thecabbage
doesn’tfermentsoeffectivelywiththespices,sothesecanbeaddedabitlaterintheprocess).
TIP:eatitwithanomeletteorcoldmeat,scatteritonfish,salads,steworsoups.
Andforthoselittleextras…Manyoftherecipesincludesuggestionsforhowtoadaptadishforanonfastdayortomakeitmoresubstantial.Herearesomefurthersuggestionsforhowtoincreaseproteincontentormakeamealmoresatiating.
1tbspchoppedfriedbacon(about7g,23cals)1tbspchorizo(10g,29cals)40gmushrooms,friedin1tspoliveoilfor4-5minutes(63cals)1tbspgratedcheese(about10g,41cals)30ghalloumi,slicedandlightlyfriedin1tspoliveoil(145cals)45gtuna,cannedinoil(85cals)Handfulofnuts(10geachofwalnuts,almonds,hazelnuts,195cals)75gcookedchickenbreast(115cals)75gfrozenprawns,defrosted(59cals)100gtofu(73cals)2tspsesameseeds(about10g,60cals)1tbspfull-fatGreekyoghurt–it’sworththeextracals!(40g,37cals)30gCheddarcheese(matchbox-sizedpiece–124cals)Crispyfriedonionringsfor2people:heat1tbspoliveoilandsauté1smallonionslicedintorings,turningthemfrequentlyuntiltheyaregoldenandslightlycrispy(60calsperserving)Raithafor2people:mix4tbspfull-fatGreekyoghurtwith¼smallcucumber,grated,andapinchofcuminseedsinasmallbowl(97calsperserving)Oliveoilandcidervinegardressingfor2people:whisk2tbspextra-virginoliveoilwith1tbsplivecidervinegarandsomesaltandfreshlygroundblackpepper(100calsperserving).Dressingsarenotjustforsalads;theyareagreatwaytolivenupbroccoliandleafygreens.Drizzleofoliveoil.Usegood-qualityextra-virginoliveoilifyoucananddon’tworryaboutcountingthecaloriesintheoddteaspoonfulhereorthere–oilmakesfoodtastegreatandyourbodyneedsitforvitaminsandenergy.Remember,fatdoesnotmakeyoufat!
Wholegrainsandpulses
Althoughmoderatelyhighincalories,wholegrainsandpulses,suchasbrownriceandlentils,arecomplexcarbsandcontainbeneficialquantitiesoffibrewhichfeedthemicrobiomeinyourgut,leadingtotheproductionofsubstancesthatreduceinflammation,lowerbloodsugarsandimprovehealth.Werecommendcookinggrainsandpulsesinlargerbatchestobefrozeninportions.Crumbleinhalfastockcubeduringcookingforaddedflavour.
Pulsesarealsoaparticularlygoodsourceofproteinforvegetarians.Add2heapedtbsponafastday,andupto3onanon-fastday.
Cookedbrownrice(21calsper15gtbsp)Cookedquinoa(18calsper15gtbsp)Cookedbulgarwheat(13calsper15gtbsp)Cookedpuylentils(18calsper15gtbsp)Cookedpearlbarley(19calsper15gtbsp)
OCCASIONALTREATS
Fastdaysarenotallaboutdeprivation,sowe’veincludedsome(modest)treats,ideallytobeenjoyedimmediatelyafteramealwhentheywillcauselessofabloodsugarspikeandbelesslikelytobestoredasfat.Eatingthesetreatsbetweenmealswillraiseyourbloodsugars,whichwillinturnincreaseinsulinproductionandstopyourbodyburningfats.
StewedRhubarbandGinger40calsServes4
Juicy,pleasantlytart,withburstsofsweetgingerandpositivelyoverflowingwithvitaminsCandK.
400grhubarb,trimmedanddicedinto1-2cmpiecesjuiceof½orange
3knobsofstemgingerinsyrup,drainedanddiced
1. Placealltheingredientsinasmallpanandbringittotheboil.Coveritandletitsimmerfor2-3minutestosoftentherhubarb.
2. Serveithot,coldorinbetween,with1tbspfull-fatGreekyoghurt(add37cals)oradairy-freeequivalentsuchascoconutyoghurt.
TIP:if,likeMichael,youoranyoneinyourhouseholdisaddictedtostemginger,keepit,preferablyoutofsight,atthebackofthefridge!Fillthefreezerwithuncookeddicedrhubarbwhenit’sinseasonasitstoreswell.MORESUBSTANTIAL:addasmallhandfulofnuts(about15g,100cals).
BananaandCranberryLunchboxBars195calsperbarMakes12
Perfecttotaketoworkforlunchorgrabasanoccasionalbreakfastsubstituteifyou’rerunninglate.
50gsoftdates
2unripebananas
75gcoconutoil,melted100grolledoats
100ggroundalmonds50gdriedcranberries30gpecannuts,chopped
1. Preheattheovento200°C/180°Cfan/gasmark6.Greaseandlinea20cmsquarebakingtinwithbakingpaper.
2. Simmerthedatesin100mlwaterinasmallpanforaround10minutes,oruntiltheyhavesoftenedandmostofthewaterhasevaporated.
3. Blitzthemwiththebananasinafoodprocessororwithahand-heldblenderuntilyouhaveasmoothishpaste.Transferittoabowlandstirinthemeltedcoconutoil.Addtheoats,almonds,cranberriesandpecansandmixwell.
4. Pourthemixtureintothepreparedtin,pressingitdownintothecornersandlevellingthetopwiththebackofaspoon.
5. Bakeitfor20-22minutes,oruntilthetopislightlygolden.Cutitintobarswhileitisstillwarmandleaveittocoolfor10minutes.Removethebarsfromthetinandstoretheminanairtightcontainerforupto5days,orinthefreezer.
TIP:anydriedfruitworkswellinthisrecipe.Youcansubstitutethealmondswithchoppedhazelnutsorwalnuts.
MangoChiaRicePud149calsServes4
Comfortfoodwithahealthytwist–andagreatwaytouseupleftoverbrownrice.
3tbspcookedbrownrice
1tspvanillaextract
seedsof3cardamompods
400mltincoconutmilk
½tbspmaplesyrup(optional)
1tbspchiaseeds
1ripemango,peeledandfinelydiced
1. Putalltheingredientsexceptthemangoinasmallsaucepanoveralowheat.
2. Bringthemixturetoasimmer,andletitcookfor18-20minutes,oruntilitisthickandcreamy.Stirfrequentlyandaddalittlewatertoloosenit,ifnecessary.
3. Stirinmostofthemango,leavingafewpiecestoscatterontop.Serveitwarm,orleaveitinthefridgetoenjoycold.
TIP:deliciouswithblackorredricebutneedscookingfor5-10minuteslonger.NON-FASTDAY:scatterahandfulofchoppedtoastedwalnuts,almondsorhazelnutsontopbeforeserving.
ChilliChocolateThinswithPistachioCrunch75calsServes6-8
Thesechocolatetreatshaveathrillingchillikick.They’reidealtonibbleafteramealortoscatteroverstrawberriesorraspberries.
75gdarkchocolate,atleast70%cocoasolids,chopped
2tbsptoastedpistachionuts,chopped
pinchofchillipowder
1. Spreada20-30cmpieceofbakingpaper(orapieceofnon-PVCclingfilm)onthebaseofabakingtray,orasiliconebakingsheet.
2. Meltthechocolateinabowloverapanofgentlysimmeringwater,stirringfrequently.Oruseamicrowave:pulseonhigh,stoppingandstirringevery30secondsorsoforabout2minutes.
3. Stirinthechilli,thenpourthechocolateoverthebakingpaper.Tipthetraysoitspreadsouttoforma1-2mm-thicksheet–oruseapaletteknifetoevenitout.
4. Scatterthechoppedpistachionutsoverthechocolateandleaveittocool,ideallyinthefridge.
5. Onceitiscompletelyset,breakitintopieces.
GOODHYDRATION
Thesedrinkscontaininsignificantcaloriesandanyway,let’sfaceit,youcan’tcounteverything…
Keepingwellhydratedisvitalformaintainingenergylevelsandhelpingtoreducehungerpangs.Oddasitmightsound,peoplecommonlyconfusemildthirstwithhunger.Andbythetimeyouarethirsty,youarealreadyslightlydehydrated.Soit’simportanttokeepaheadofthegame.
Mostpeopleneedanextra½-1litreofwateron800days,whentheyarenotonlymissingoutonthefluidtheywouldusuallygetintheirmeals,butalsolosingwaterintheprocessofburningfat–evenmoresoinhotweatherorwithvigorousexercise.
Thesedrinksalsogiveyousomethinginterestingtosipwhenyouareekingoutthetimebeforethenextmeal.
FlavouredorcarbonatedwaterAddverythinslicesofcucumber,mint,quarteredstrawberries,lemon,lime…oranycombinationofthese.Thelongeryoucanleavethewatertosteepinthefridge,themoreflavouritwillacquire.
Herbal/fruitteas–canbedrunkhotorcoldServes1
Greentea:justplaceateabaginamugandpoursomehotwateroverit.Addextraflavourwithasqueezeoflemon.
Gingerteawithturmeric:placeateabaginamugwith½cmfinelyslicedgingerand1cmfinelyslicedturmeric(noneedtopeelthem).Youcanalsotry2dropsofvanillaextractforsomeaddedflavour.Topitupwithboilingwaterandallowittobrewforatleast5minutes.Thisteaisbesttakenafterameal,asfattyfoodmassivelyincreasesabsorptionofcurcumin,theactiveingredientinturmericwhichcontributestotheanti-inflammatoryandimmunity-boostingproperties.
Mintedlemontea:placeahandfuloffreshmintleaves(oramintteabag)inamugwithageneroussqueezeoflemonjuice.Pouroversomeboilingwaterandallowittobrewforatleast5minutes.
Freshherbinfusion:addasmallhandfulofanyfreshherbssuchasthyme,basil,rosemary,sageororeganotoamug,orusedriedherbaltea.Pouroversomeboilingwaterandallowittobrewforatleast5minutes.Tryoutvariouscombinationstofindyourperfectblend.
Herbalteas:Keepafewtypesofherbalteasinyourcupboard,suchasmint,peppermint,chamomile,rooibos,jasmineoranyofthewildandwonderfulvariationsavailabletokeepyourtastebudsfiring.
FAST800MENUS
Allthesesuggestedmenusadduptoaround800caloriesaday.Don’tobsesstoomuchabouttheexactcaloriesastherealityisthattheamountweabsorbvariesfrompersontopersonanddependsonthenatureofthefoodweareeating.Pickandchoosefromtheplanners,whetheryouaredoingtheVeryFast800ortheNew5:2,andfeelfreetoswapmealsaroundandhaveyourmainmealforlunchandviceversa.Calories,ifyouneedthem,areontherecipepages.
Mealplannerfor3mealsaday–week1
Day1
Breakfast:EasyBaconandEggMuffins(p172)
Lunch:HummusinaHurry(p179)
Dinner:ChickenCoconutandLentilCurry(p220)
Day2
Breakfast:SpeedyEggsandAvocado(p175)
Lunch:SlicedHamwithPurpleSlaw(p186)
Dinner:PrawnKormawithCoconutCauliRice(p228)
Day3
Breakfast:CreamyGreenSmoothie(p177)
Lunch:DarkRyeBreadwithEggandSpinach(p183)
Dinner:SteakwithPorciniMushrooms(p216)
Day4
Breakfast:PorridgewithPistachioandChia(p174)
Lunch:SardinesRoastedinRedandYellowPeppers(p200)
Dinner:VeganRoganJosh(p230)
Day5
Breakfast:BoiledEggswithSpicedAsparagusSoldiers(p171)
Lunch:RootVegandTurmericSoup(p194)
Dinner:SpanishAubergineStewwithChorizo(p213)
Day6
Breakfast:TurmericSpicedMushroomOmelette(p184)
Lunch:Quick‘n’EasyPeaandSpinachSoup(p193)
Dinner:Low-carbStir-friedPepperedChicken(p218)
Day7
Breakfast:BakedSalmonandEggswithChives(p173)
Lunch:InstantMisoSoupwithMushroomsandGreens(p192)
Dinner:SausagewithMushroomsandSpringGreens(p219)
Mealplannerfor3mealsaday–week2
Day8
Breakfast:SpicedMangoSmoothie(p177)
Lunch:MincedPorkandMangeToutStir-frywithNoodles(p190)
Dinner:HaddockSteamedwithThaiSpices(p226)
Day9
Breakfast:PorridgewithPistachiosandChia(p174)
Lunch:TapenadewithFeta(p180)
Dinner:SpeedyChineseSalmonStir-fry(p210)
Day10
Breakfast:BoiledEggwithSpicedAsparagusSoldiers(p171)
Lunch:RedLentilandCoconutSoup(p195)
Dinner:PrawnKormawithCoconutCauliRice(p228)
Day11
Breakfast:TurmericSpicedMushroomOmelette(p184)
Lunch:PastaandPestoSaladJar(p207)
Dinner:TapenadewithFeta(p180)
Day12
Breakfast:BakedSalmonandEggswithChives(p173)
Lunch:CrunchyCourgetteCanapés3Ways(p181)
Dinner:GarlicPrawnswithMixedCourgettiandSpaghetti(p198)
Day13
Breakfast:TomatoandBasilOmelette(p176)
Lunch:RoastedChicorywithMustardandWalnuts(p238)
Dinner:MackerelBeetrootandRedOnionSalad(p204)
Day14
Breakfast:SpeedyEggsandAvocado(p175)
Lunch:MisoAubergine‘Steaks’withCarrotsandCashews(p202)
Dinner:LemonandThymeChickenKebabs(p188)
Mealplannerfor2mealsaday–week1
Day1
Breakfast:SmashedAvocadoonDarkRyeBread(p182)
Lunch:–
Dinner:SausageandMushroomswithSpringGreens(p219)
Day2
Breakfast:–
Lunch:ChilliLimeTunawithBeansandDicedMango(p222)
Dinner:PrawnKormawithCoconutCauliRice(p228)
Day3
Breakfast:BakedSalmonandEggswithChives(p173)
Lunch:–
Dinner:Low-CarbStir-FriedPepperedChicken(p218)
Day4
Breakfast:–
Lunch:LentilPomegranateandFetaSalad(p206)
Dinner:BalsamicFriedPorkSteakwithGarlickyWhiteBeanMash(p214)
Day5
Breakfast:SpeedyEggsandAvocado(p175)&1BananaandCranberryLunchboxBar(p248)
Lunch:–
Dinner:SpanishAubergineStewwithChorizo(p213)
Day6
Breakfast:–
Lunch:MackerelBeetrootandRedOnionSalad(p204)
Dinner:PepperedRoastCodandNuttyBroccoli(p224)
Day7
Breakfast:PorridgewithPistachiosandChia(p174)
Lunch:–
Dinner:TurmericRoastedCauliflowerwithDhal(p232)
Mealplannerfor2mealsaday–week2
Day8
Breakfast:–
Lunch:PearlBarleyandPumpkinSeedSalad(p208)
Dinner:PepperedRoastCodwithNuttyBroccoli(p224)
Day9
Breakfast:PorridgewithPistachiosandChia(p174)
Lunch:–
Dinner:SpeedyChineseSalmonStir-Fry(p210)
Day10
Breakfast:–
Lunch:PastaandPestoSaladJar(p207)
Dinner:PrawnKormawithCoconutCauliRice(p228)
Day11
Breakfast:BakedSalmonandEggswithChives(p173)
Lunch:–
Dinner:Low-CarbStir-FriedPepperedChicken(p218)
Day12
Breakfast:–
Lunch:MintedAvocadoandChickpeaSalad(p201)
Dinner:SausageandMushroomswithSpringGreens(p219)
Day13
Breakfast:PorridgewithPistachiosandChia(p174)
Lunch:–
Dinner:ChickenCoconutandLentilCurry(p220)
Day14
Breakfast:–
Lunch:EasyBaconandEggMuffins(p172)withRedLentilandCoconutSoup(p195)
Dinner:MincedPorkandMangeToutStir-FrywithNoodles(p190)
Somequicknoteson‘thescientificmethod’
Oneofthethingspeoplefindsoconfusingabouthealthadviceisthatitseemstokeeponchanging.Onemomentfatisbadforus,thenextit’sgood.Notsolongagoweweretoldthatbecauseeggsarerichincholesterolweshouldavoidthem.Nowwe’retoldeggsarefullofhighqualityproteinandareagreatwaytostarttheday.
Whydoesthishappen?Andhowcanyoudecidewherethetruthlies?
Nutritionalscience,likeanyformofscience,changesinresponsetonewstudies.Buttherearelevelsof‘proof’,withsomesortsofevidencebeingmorereliablethanothers.Here’saquickrun-down,fromtheweakesttothestrongestsourcesofevidence(with1beingweakand4beingstrong).
1.Animalstudies(weakevidence)
Animals,likeratsandmice,areoftenusedtotestnewdietsandnewideas.Usingsmallanimalsinexperimentsischeapanditisoftenagoodstartingpointfortryingtounderstandhowaparticularfoodorchemicalmightaffecthumans.Butanimalstudiescanalsobemisleading,andthisisoneofthereasonswhytherearesomanyconflictingclaimsinthemedia.Justbecausesomethingisgoodorbadforarat,doesn’tautomaticallymeanforthesameforahuman.
Irememberreadingclaimsthatdrinkingcoffeecausescancer.Thatbeliefwasbasedalmostentirelyonanimalstudieswhereratsweregivenhugeandunrealisticdosesofsomeofthechemicalsyoufindinroastedcoffee,likeacrylamide.TheWorldHealthOrganisationsaysacrylamide‘probablycausescancer’.
Soshouldyoubeputtingdownthatcupofcoffee?Absolutelynot.Multiplehumanstudieshaveshownthatyougetawiderangeofbenefitsfromdrinkingcoffee.Arecentreview41foundthatregularcoffeedrinkershavealowerriskofdevelopingliver,prostateandcoloncancer,aswellastype2diabetes,Parkinson’sandheartdisease.Themorecoffeeyoudrink–uptothreeorfourcupsaday–thegreaterthebenefits.
Roastedcoffeecancontaintinyamountsofacrylamide,butitalsocontains
over1000othernaturalchemicals,manyofwhichhaveantioxidant,anti-inflammatory,oranti-cancerproperties.Theonlypeoplewhoreallyneedtobecarefulabouttheamountofcoffeetheydrinkarepregnantwomen,asthereissomeevidencethatdrinkingalotofcoffeeislinkedtotheriskofasmallbaby,earlybirthorevenmiscarriage.
InthisbookIhavebeenquotinganimalstudies,butIhavetried,wherepossible,tobackthemupwithhumanstudies.
2.Governmentguidelines(somewhatweak)
Governmentguidelinesarethenextweakestformofevidence,becausetheyareoftenoutofdateandbasedonincompletescience.
Thecurrentepidemicofpeanutallergy,aseriousandsometimefatalcondition,ispartlytheresultofwell-meaninggovernmentadviceissueddecadesago.WhenClarewaspregnantwithourfirstsonshewastoldtoavoidpeanutsandtoavoidgivinghimpeanutswhenhewasyoung.Itseemedtomakesensethatifkidsaren’texposedtopeanutstheywon’tbecomesensitised.
Thatadviceturnedouttobecompletelywrong,whichiswhycurrentadviceisnowexactlytheopposite.
Studiesdoneoverthelast10yearshaveshownthatwhetherapregnantwomaneatspeanutsornotmakesnodifferencetothechild’sriskdevelopinganallergy.
Infact,wenowknowthatgivingveryyoungchildrenfoodtoeatcontainingpeanuts(fromtheageoffourmonthsonwards)willactuallycuttheirriskofdevelopingapeanutallergylaterinlife.Ironically,givingyoungchildrenpeanutsisparticularlyimportantiftheyhaveageneticrisk,i.e.iftheirparentshaveapeanutallergy.
Anotherexampleofwell-meaninggovernmentadvicewhichturnedouttohaveterribleconsequencesisthelow-fatmessage,heavilypromotedbygovernmentsaroundtheworldsincetheearly1980s.Well,itseemedobvious,eatingfatmakesyoufat,andlikepouringfatdownthedrainitblocksit,sothefatmustbeblockingpeoplesarteriestoo…
Thelow-fatmessagewasalwaysabitmorecomplexthan‘fatisbadand
carbsaregood’,butthatishowitwaswidelyinterpreted–healthyfats,likemilk,yoghurt,eggs,oilyfishandnuts,weredemonised.Instead,foodmanufacturersseizedthechancetocramtheirproductswithstarchyfoodsandsugar,thensellthemas‘healthy’becausetheywere‘fat-free’or‘cholesterol-free’.
Despitebeingbasedonweakscienceanddecadesofevidencetothecontrary,thelow-fatmessageisstillconstantlyregurgitated.
3.Cohortstudies(moderatelystrong)
Muchofwhatwenowbelieveabout‘healthyeating’isbasedoncohortstudies.Thisiswhereyoutakeagroupofpeoplewithsomethingincommon(likebeinghealthprofessionals),getthemtodolotsoftestsandfillinquestionnairesandthenfollowthemovertimetoseewhathappenstothem.
AgoodexampleofthisisTheHealthProfessionalsFollow-upStudy42whichstartedin1986.Itconsistsof51,529dentists,pharmacists,osteopathsandvetswhoweremiddle-agedatthebeginningofthestudy.
AmongotherthingsthisstudyhasshownthatthosewhoeataMediterranean-stylediethavelessproblemswithmemory,astheygetolder.
4.Randomisedcontrolledtrials(strongevidence)
Theweaknessofcohortstudiesisthatyoucanneverbeentirelysureaboutcauseandeffect.If,forexample,youdiscoverthatpeoplewhoeataMediterraneandietlivelonger,isthatreallyjustbecauseofthedietorcoulditbethatthepeoplewhoeatthatwayalsodomoreexerciseandaremorehealthconscious?Theresearcherstrytoallowfortheseotherfactors,butcanneverbesuretheyarereallyarecomparinglikewithlike.
That’swhyit’ssoimportanttoalsodorandomisedcontrolledtrials–whereyougetagroupofpeopleandthenrandomlyallocatethemtotreatmentAortreatmentBandfollowthemovertimetoseewhathappens.Ihavementionedrandomisedcontrolledtrialsquiteabitinthisbook.
Furthermeasurementsandtests
Thefollowingtestsareusefulbutnotessential.YoumaybeabletogetsomeorallofthemfreeontheNHS.
Bloodpressure–Highbloodpressureputsyouatgreaterriskofheartdiseaseandstroke.TheFast800willbringyourbloodpressuredown.Fast.Ifyouarecurrentlyonbloodpressuremedicationyouwillneedtotalktoyourdoctoraboutreducingthemedication,becauseyoudon’twantittofalltoolow.
HbA1c–Thismeasuresglycatedhaemoglobinandgivesanoverallpictureofwhatyouraveragebloodsugarlevelshavebeenlikeovertheprevious2-3months.
LFTs–Liverfunctiontestscanshowifyouhaveunhealthylevelsoffatinyourliverasthiscausesliverinflammationwithraisedliverenzymes.TheFast800isveryeffectiveatreducingliverfat.
Lipids–Thisisatestlookingatyourcholesterolprofile.ItwillgiveyouanideaofyourriskofstrokeorheartdiseaseandusuallyimprovesontheFast800.
U&Es–Thismeasuresthesaltsinyourbloodandisanindicatorofhowwellyourkidneysarefunctioning.Beingoverweightorhavingdiabetescanleadtosignificantkidneyproblems.
Fullbloodcount–Thiswillshowifyouarewithinthenormalrange.
ThyroidFunctionTests(TFTs)–TheThyroidisaglandthatsitsinfrontoftheneckandhelpstocontrolmetabolism.Ifthisisunderactiveyouwillfeeltiredandputonweighteasily.IfyouthinkyouhaveanunderactivethyroiditmaybeworthhavingyourTFTscheckedpriortostartingadietprogrammetoensurethatit’snotcontributingtoyourproblems.
Measuringyourlevelsofinsulinandinsulinresistance
I’vewrittenalotaboutthedangersofhavinghighlevelsofinsulinandbeinginsulinresistant.Thesearenotstandardtests,butyoucanarrangetohavethemdoneprivately.
Measuringyourvisceral(tummy)fatlevels
Aswellasmeasuringyourwaist,youmightwanttogetaDEXAscan.ADEXA(DualEnergyX-rayAbsorptiometry)scanisafullbody,lowdoseX-rayscanthataccuratelymeasuresfatandmuscle,aswellasbonedensity.
If,likeme,youareaTOFI(ThinontheOutside,FatInside),itwillrevealhowmuchvisceralfatyouhave.ThisshouldfallrapidlyinthefirstfewweeksoftheFast800.
ENDNOTES1. www.nhs.uk/live-well/healthy-weight/top-diets-review/2. TrendsinU.S.PerCapitaConsumptionofDairyProducts,1970-2012.USDA,2014.
www.ers.usda.gov/amber-waves/2014/june/trends-in-us-per-capita-consumption-of-dairy-products-1970-2012/.GrossL,LiLietal.Increasedconsumptionofrefinedcarbohydratesandtheepidemicoftype2diabetesintheUnitedStates:anecologicassessment.AmerJClinNutr,2004.https://academic.oup.com/ajcn/article/79/5/774/4690186
3. NewYorkTimes–“AlwaysHungry?Here’sWhy”4. TrendsinU.S.PerCapitaConsumptionofDairyProducts,1970-2012.USDA,2014.
www.ers.usda.gov/amber-waves/2014/june/trends-in-us-per-capita-consumption-of-dairy-products-1970-2012/
5. ‘WhichFoodsMayBeAddictive?’https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0117959
6. www.crsociety.org/index.html7. FabienPifferietal.Caloricrestrictionincreaseslifespanbutaffectsbrainintegrityingrey
mouselemurprimates.CommunicationsBiology,2018DOI:10.1038/s42003-018-0024-88. ValterD.Longoetal.ProlongedFastingReducesIGF-1/PKAtoPromoteHematopoietic-Stem-
Cell-BasedRegenerationandReverseImmunosuppression.CellStemCell,2014;14(6)9. www.thetimes.co.uk/article/eat-less-live-longer-the-diet-that-holds-the-key-to-staying-young-
2t662n633)10. CarterS,CliftonPMandKeoghJB.EffectofIntermittentComparedWithContinuousEnergy
RestrictedDietonGlycemicControlinPatientsWithType2Diabetes.DiabetesResClinPract.,2016.www.ncbi.nlm.nih.gov/pubmed/27833048
11. HarvieM,WrightC,etal.Theeffectofintermittentenergyandcarbohydraterestrictionv.dailyenergyrestrictiononweightlossandmetabolicdiseaseriskmarkersinoverweightwomen.Br.JNutr.,2013.www.ncbi.nlm.nih.gov/pubmed/23591120
12. HarvieM,SimsAHetal.Intermittentenergyrestrictioninduceschangesinbreastgeneexpressionandsystemicmetabolism.BreastCancerRes.,2016.www.ncbi.nlm.nih.gov/pubmed/27233359
13. AntoniR,JohnstonKLetal.Intermittentv.continuousenergyrestriction:differentialeffectsonpostprandialglucoseandlipidmetabolismfollowingmatchedweightlossinoverweight/obeseparticipants.BrJNutr.,2018.www.ncbi.nlm.nih.gov/pubmed/29508693
14. MegumiHatori,ChristopherVollmersetal.Timerestrictedfeedingwithoutreducingcaloricintakepreventsmetabolicdiseasesinmicefedahighfatdiet.CellMetab.,2012.www.ncbi.nlm.nih.gov/pmc/articles/PMC3491655
15. AntoniR,RobertsonTMetal.Apilotfeasibilitystudyexploringtheeffectsofamoderatetime-restrictedfeedinginterventiononenergyintake,adiposityandmetabolicphysiologyinfree-livinghumansubjects.www.cambridge.org/core/services/aop-cambridge-core/content/view/S2048679018000137
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17. PierceJP,FaerberSetal.TheWomen’sHealthyEatingandLiving(WHEL),2016.18. TaylorR,LeanM.DiRECT(DiabetesRemissionClinicalTrial),2017.
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populationstudiesinEuropeandaroundtheWorld.Nutrients,2017.www.ncbi.nlm.nih.gov/pubmed/28632180
20. JebbS,AstburyNetal.DoctorReferralofOverweightPeopletoaLow-EnergyTreatment(DROPLET)inprimarycareusingtotaldietreplacementproducts.bmjopen.bmj.com/content/7/8/e016709
21. PurcellK,SumithranPetal.Theeffectofrateofweightlossonlong-termweightmanagement:arandomisedcontrolledtrial.LancetDiabetesEndocrinol,2014.www.ncbi.nlm.nih.gov/pubmed/25459211
22. Keys,A,Brozek,J,Henschel,A,Mickelsen,O,Taylor,H.L.Thebiologyofhumanstarvation(2vols).Oxford,England:Univ.ofMinnesotaPress,1950.http://psycnet.apa.org/record/1951-02195-000
23. ZaunerC,SchneeweissBetal.Restingenergyexpenditureinshort-termstarvationisincreasedasaresultofanincreaseinserumnorepinephrine.AmJClinNutr,2000.www.ncbi.nlm.nih.gov/pubmed/10837292
24. Gomez-ArbelaezD,CrujeirasABetal.Restingmetabolicrateofobesepatientsunderverylowcalorieketogenicdiet.NutrMetab,2018.www.ncbi.nlm.nih.gov/pmc/articles/PMC5816424/
25. TaylorR,LeanM.DiRECT(DiabetesRemissionClinicalTrial),2017.https://www.ncl.ac.uk/press/articles/archive/2017/12/directstudy/
26. SchorJ.PrevenciónconDietaMediterránea.NatMedJ,2015.www.naturalmedicinejournal.com/journal/2015-02/prevenci%C3%B3n-con-dieta-mediterr%C3%A1nea-cohort-2-years-later
27. LassaleC,BattyGDetal.Healthydietaryindicesandriskofdepressiveoutcomes:asystematicreviewandmeta-analysisofobservationalstudies.MolecularPsychiatry,2018.www.nature.com/articles/s41380-018-0237-8
28. ShaiI,SchwarzfuchsDetal.WeightLosswithaLow-Carbohydrate,Mediterranean,orLow-FatDiet.NEnglJMed,2008.www.nejm.org/doi/full/10.1056/NEJMoa0708681
29. GepnerY,ShelefIetal.EffectofDistinctLifestyleInterventionsonMobilizationofFatStoragePools:CENTRALMagneticResonanceImagingRandomizedControlledTrial.Circulation,2018.
30. JakicicJM,DavisKKetal.EffectofWearableTechnologyCombinedWithaLifestyleInterventiononLong-termWeightLoss.JAMA,2016.www.ncbi.nlm.nih.gov/pubmed/27654602
31. GillenJB,MartinBJetal.TwelveWeeksofSprintIntervalTrainingImprovesIndicesofCardiometabolicHealthSimilartoTraditionalEnduranceTrainingdespiteaFive-FoldLowerExerciseVolumeandTimeCommitment.PLoSOne,2016.www.ncbi.nlm.nih.gov/pubmed/27115137/
32. KhatibHKetal.Theeffectsofpartialsleepdeprivationonenergybalance.EJCN,2016.www.nature.com/articles/ejcn2016201
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42. HealthProfessionalsFollow-upStudy.https://sites.sph.harvard.edu/hpfs/
INDEX2:1carbs:fatratio12:5regime15:2diet1,2,3,4,5,6seealsoNew5:2
6:1diet1The8-WeekBloodSugarDiet1,216:8TREseeTimeRestrictedEating120-YearDietBook(Walford)1abdominalfatseevisceralfatacidreflux1acrylamide1activity1,2activitymonitors1addiction1,2adrenaline1ageing,VO2max1alcohol1allergies1Alzheimer’sdisease1Amaral,DrLouis1Americandiet1,2AmericanHeartAssociation1animalstudies1anxiety1appetite1,2apps1,2asparagus,boiledeggswithspicedasparagussoldiers1Atkinsdiet1aubergines
misoaubergine‘steaks’withroastedcarrotsandcashews1Spanishauberginestewwithchorizo1
auto-immuneconditions1autophagy1,2,3avocados
mintedavocadoandchickpeasalad1smashedavocadoondarkryebread1speedyeggsandavocado1
bacon,easybaconandeggmuffins1Bailey,DrClare1,2bananaandcranberrylunchboxbars1BDNF(BrainDerivedNeurotrophicFactor)1,2,3beans1,2
balsamicfriedporksteakwithgarlickywhitebeanmash1chillilimetunawithbeansanddicedmango1creamycauliandwhitebeanmash1
beef1steakwithporcinimushrooms1
beetroot,mackerel,beetrootandredonionsalad1bingeingandsleeppatterns1Biosphere21bloodfatsreduction1bloodpressure
insulinresistance1precautions1reduction1,2tests1
bloodsugarseealsoinsulinresistance5:2diet1,2Fast8001highlevelsymptoms1monitoring1monitors1sleep1starchyfood1TimeRestrictedEating(TRE)1
BloodSugarDiet1,2blood,whitebloodcellregeneration1bodyfatseealsovisceralfat
5:2diet1,2insulinresistance1ketosis1,2
rapidweightloss1TimeRestrictedEating(TRE)1
brain5:2diet1calorierestriction(CR)1dopaminerush1ketonebodies1ketosis1,2Mediterraneandiet1
breaddarkryebread2ways1Fast8001fibre1,2speedyeggsandavocado1
breakfastcereals1recipes1skipping1
breastfeeding1,2breath1broccoli,pepperedroastedcodwithnuttybroccoli1Buddha1cabbage
mildkimchi-stylesauerkraut1sauerkrautwithcarawayseeds1simplesteamed1sizzlingstir-friedgreens1slicedham,orhalloumi,withpurpleslaw1
calorierestriction(CR)1,2‘caloriesin,caloriesout’1cancer
5:2diet1chemotherapy1,2insulinresistance1research1riskreduction1,2TimeRestrictedEating(TRE)1
caranalogy1,2carbohydrates
addiction1effectoninsulinlevels1increaseinconsumptionlevels1Mediterraneandiet1processedfoods1,2refined1
carrotsguthealingchickenbroth1misoaubergine‘steaks’withroastedcarrotsandcashews1
casestudies5:2diet1auto-immuneconditions1BloodSugarDiet1cancer1diabetesreversal1,2,3,4,5
cashewnutslow-carbstir-friedpepperedchicken1misoaubergine‘steaks’withroastedcarrotsandcashews1
Cassie(casestudy)1cauliflower
creamycauliandwhitebeanmash1prawnkormawithcoconutcaulirice1turmericroastedcauliflowerwithdhal1
cereals1cheese1
bakedsalmonandeggswithchives1creamycauliandwhitebeanmash1easybaconandeggmuffins1halloumiwithpurpleslaw1lentil,pomegranateandfetasalad1pastaandpestosaladjar1roastedchicorywithmustardandwalnuts1tapenadewithfeta1
chemotherapy1,2chiaseeds
mangochiaricepud1porridgewithpistachiosandchia1
chickenchicken,coconutandlentilcurry1guthealingchickenbroth1instantmisosoupwithmushroomsandgreens1lemonandthymechickenkebabs1low-carbstir-friedpepperedchicken1
chickpeas1hummusinahurry1mintedavocadoandchickpeasalad1veganroganjosh1
chicory,roastedwithmustardandwalnuts1chocolate1,2,3
chillichocolatethinswithpistachiocrunch1cholesterol1,2,3chorizo,Spanishauberginestewwithchorizo1TheCleverGutsDiet1coconutmilk
chicken,coconutandlentilcurry1mangochiaricepud1prawnkormawithcoconutcaulirice1redlentilandcoconutsoup1turmericroastedcauliflowerwithdhal1
cod,pepperedroastedcodwithnuttybroccoli1coffee1cohortstudies1comforteating1compulsion1seealsocravings
constipation1Copeland,ProfRob1cortisol1courgettes
crunchycourgettecanapés3ways1garlicprawnswithmixedcourgettiandspaghetti1
cranberries,bananaandcranberrylunchboxbars1
‘crashdieting’1cravings1,2,3,4,5,6CRONies(CalorieRestrictorsonOptimalNutrition)1Cumberbatch,Benedict1Cunningham,Mike1curry
chicken,coconutandlentil1prawnkormawithcoconutcaulirice1turmericroastedcauliflowerwithdhal1veganroganjosh1
cycling1,2dairyproducts1,2dancing1Dave(CRONie)1,2dehydration1,2dementia
5:2diet1incidencelevels1insulinresistance1,2mentalchallenges1
Denise(casestudy)1depression1,2,3dhal,turmericroastedcauliflowerwithdhal1diabetes
gestational1,2insulinresistance1Mosleydiagnoses1,2precautions1reversal1,2,3,4,5,6riskreduction1trials1
DiabetesUK1DiabeticKetoAcidosis(DKA)1Dick(casestudy)1Dickens,Charles1dietsseealso5:2diet;Fast800;
Mediterraneandiet
breaksfrom1low-carbohydrate1,2,3low-fat1,2,3,4Nordic1verylow-calorieresearch1
Dimonatrial1DIRECT(DiabetesRemissionClinicalTrial)1,2,3distraction1doctor’sadvicebeforestartingdiet1,2,3documentaries1,2,3dopamine1dressings1drinks1,2,3,4,5,6,7seealsoalcoholrecipes1
DROPLETtrial1Eat,Fast,LiveLonger1,2eatingdisorders1eggs1
bakedsalmonandeggswithchives1boiledeggswithspicedasparagussoldiers1creamygreensmoothie1easybaconandeggmuffins1smashedavocadoondarkryebread1speedyeggsandavocado1tomatoandbasilomelette1turmericspicedmushroomomelette1
epilepsy1,2exercise
Fast8001,2fasting1HIIT(high-intensityintervaltraining)1maintenance1mood1precautions1strengthtraining1TimeRestrictedEating(TRE)1
walking1Fast800
benefits1,2developmentofprogramme1,2ketosis1,2MaintenancePhase1,2New5:21,2options1overview1precautions1,2preparation1progressreviews1Q&A1,2RapidWeightLoss1,2,3,4sideeffects1sustainability1,2
TheFastDiet1FastMimickingDiet(FMD)1fasting1,2seealsointermittentfasting
fat,bodyseebodyfatFatChance(Lustig)1Fatin,Meri1fats
Mediterraneandiet1processedfoods1
fennelpastaandpestosaladjar1quickpickledfennelandradishes1
fermentedfoodsmildkimchi-stylesauerkraut1sauerkrautwithcarawayseeds1
fertility1feta
lentil,pomegranateandfetasalad1pastaandpestosaladjar1tapenadewithfeta1
fibreconstipation1gutbacteria1,2leafyvegetables1nuts1pulses1,2,3wholegrains1,2
‘fightorflight’response1fish
bakedsalmonandeggswithchives1cost1haddocksteamedwithThaispices1mackerel,beetrootandredonionsalad1nutrition1pepperedroastedcodwithnuttybroccoli1sardinesroastedinredandyellowpeppers1speedyChinesesalmonstir-fry1
fitnesslevels1,2foiegras1foodseealsojunkfood
cupboardclearing1,2Fast800stock1
foodaddiction1Friedman,DrMark1fructose1fruit1,2,3Gadde,ProfKishore1gestationaldiabetes1,2gingerteawithturmeric1glycogen1,2goals1,2grazingseesnacksgreentea1gutbacteria1,2,3,4,5,6guthealingchickenbroth1habits1haddocksteamedwithThaispices1
halloumiwithpurpleslaw1ham,slicedwithpurpleslaw1Harvie,DrMichelle1headaches1,2heartdisease
5:2diet1historicalbeliefinhigh-fatdietsascause1insulinresistance1,2precautions1riskreduction1,2
heartrate1,2HIIT(high-intensityintervaltraining)1hormonesseealsoinsulinstress1
weightlossbenefits1Howell,ProfTony1hummusinahurry1hunger
insulinresistance1,2portionsizes1stress1,2
hydration1,2,3,4,5,6hypertension1IGF-11immunesystem1,2infertility1inflammation1,2,3,4insomnia1insulin1,2,3,4insulinresistance1,2,3seealsobloodsugar
insulinsensitivity1intermittentdieting1intermittentfasting(IF)1,2,3,4,5,6seealso5:2diet;periodicfasting;TimeRestrictedEating
Jackman,Hugh1Jebb,ProfSusan1,2Johnston,DrJonathan1
junkfood1,2,3,4,5,6Ketodiet1‘ketoflu’1ketosis
badbreath1brain1,2Fast8001,2,3,4,5,6importance1Ketodiet1monitoring1processoverview1
kidneys1kimchi,mildkimchi-stylesauerkraut1Kimmel,Jimmy1kindnesspractice1konjac1Lean,ProfMike1,2lentils1
chicken,coconutandlentilcurry1lentil,pomegranateandfetasalad1redlentilandcoconutsoup1turmericroastedcauliflowerwithdhal1
liver1,2,3,4longevity,calorierestriction(CR)1TheLongevityDiet(Longo)1Longo,ProfValter1,2,3,4low-carbohydratediets1,2,3low-fatdiets1,2,3,4Ludwig,DrDavid1Lustig,DrRobert1Mscore1,2mackerel,beetrootandredonionsalad1MaintenancePhase1,2mangetout,mincedporkandmangetoutstir-frywithnoodles1mango
chillilimetunawithbeansanddicedmango1mangochiaricepud1
spicedmangosmoothie1Martin,DrCorby1Matadorstudy1Mattson,ProfMark1mealpatterns1,2,3,4,5,6meals
recordkeeping1replacementdietshakes1,2savouring1,2sittingdown1
meatMediterraneandiet1nutrition1processed1
mediahealthclaims1,2medication1,2,3,4Mediterraneandiet
benefits1,2,3,4,5,6,7cost1Fast8001Mscore1,2misunderstandings1othercuisines1research1,2,3,4,5sustainability1
menstruation1mentalhealth1menuplans1metabolicrates1,2,3metabolicsyndrome1microbiome1,2,3,4,5,6milk1
porridgewithpistachiosandchia1mindfulness1,2MinnesotaStarvationExperiment1mintedlemontea1miso
instantmisosoupwithmushroomsandgreens1misoaubergine‘steaks’withroastedcarrotsandcashews1
mitochondria1mood
BDNF1,2,3exercise1insulinresistance1Mediterraneandiet1progressreviews1
Mosley,DrMichaelbackground1,2bodycomparison1bodyscans1diabetesdiagnoses1,2documentaries1,2,3Fast800experience1father1mealtimetest1weightgaintest1,2
mouselemurs1musclemass1,2,3,4,5,6mushrooms
easybaconandeggmuffins1instantmisosoupwithmushroomsandgreens1nutrition1sausageandmushroomswithspringgreens1Spanishauberginestewwithchorizo1steakwithporcinimushrooms1turmericspicedmushroomomelette1veganroganjosh1
NationalInstituteonAgeing1,2New5:21,2,3NHSadvice
5:2diet1Active101heartage1
non-alcoholicfattyliverdisease(NAFLD)1
noodles,mincedporkandmangetoutstir-frywithnoodles1Nordicdiet1nuts1
bananaandcranberrylunchboxbars1chillichocolatethinswithpistachiocrunch1low-carbstir-friedpepperedchicken1misoaubergine‘steaks’withroastedcarrotsandcashews1pepperedroastedcodwithnuttybroccoli1porridgewithpistachiosandchia1roastedchicorywithmustardandwalnuts1
oatsbananaandcranberrylunchboxbars1Mediterraneandiet1porridge1porridgewithpistachiosandchia1
obesityepidemic1healthrisks1insulinresistance1
oliveoil1,2,3,4olives,tapenadewithfeta1omelettes
tomatoandbasil1turmericspicedmushroom1
onionsmackerel,beetrootandredonionsalad1mildkimchi-stylesauerkraut1sauerkrautwithcarawayseeds1
overeatingandsleeppatterns1pakchoi
haddocksteamedwithThaispices1mintedavocadoandchickpeasalad1
pancreas1,2,3,4,5Panda,DrSatchin1,2,3pasta
garlicprawnswithmixedcourgettiandspaghetti1pastaandpestosaladjar1
peanutallergies1pearlbarleyandpumpkinseedsalad1peas,quick’n’easypeaandspinachsoup1
pepperschicken,coconutandlentilcurry1haddocksteamedwithThaispices1sardinesroastedinredandyellowpeppers1veganroganjosh1
periodicfasting1periods1pickles,quickpickledfennelandradishes1pistachios
chillichocolatethinswithpistachiocrunch1porridgewithpistachiosandchia1
polycysticovaries1pomegranateseeds,lentil,pomegranateandfetasalad1pork
balsamicfriedporksteakwithgarlickywhitebeanmash1mincedporkandmangetoutstir-frywithnoodles1
porridge1withpistachiosandchia1
portionsizes1potatoes1prawns
garlicprawnswithmixedcourgettiandspaghetti1instantmisosoupwithmushroomsandgreens1prawnkormawithcoconutcaulirice1
pre-diabetes1,2,3,4PREDIMEDtrial1,2pregnancy1,2,3,4PREVIEWstudy1processedfoods1,2,3,4prodigalsonpractice1protein1,2,3psychiatricdisorders1,2publichealthadvice1,2,3pulses1,2
Quinn,Nora1radishes,quickpickledfennelandradishes1raisinpractice1raitha1randomisedcontrolledtrials1,2recordkeeping1regeneration1replacementdietshakes1,2research
5:2diet1activitylevels1Biosphere21calorierestriction(CR)1,2,3,4cancer1,2dementia1diabetesreversal1,2Dimonatrial1exercise1fasting1foodaddiction1heartdisease1HIIT(high-intensityintervaltraining)1,2intermittentdieting1Mediterraneandiet1,2,3,4,5MinnesotaStarvationExperiment1rapidweightloss1,2recordkeeping1scientificmethod1sleep1supportnetwork1TimeRestrictedEating(TRE)1,2,3Women’sHealthyEatingandLiving(WHEL)trial1
researchevidenceoverview1retinopathy1rewards1rhubarb,stewedwithginger1rice,mangochiaricepud1
roganjosh,vegan1rootvegandturmericsoup1Russell,Jenni1Sainsbury,ProfAmanda1salads
lentil,pomegranateandfeta1mackerel,beetrootandredonion1mintedavocadoandchickpea1pastaandpestosaladjar1pearlbarleyandpumpkinseed1
salmonbakedsalmonandeggswithchives1speedyChinesesalmonstir-fry1
salt1sardinesroastedinredandyellowpeppers1satiety1sauerkraut2ways1sausageandmushroomswithspringgreens1scepticism1SCFs(short-chainfattyacids)1Scott,DrEleanor1See,Love,Be(Stead)1seeds
pastaandpestosaladjar1pearlbarleyandpumpkinseedsalad1smashedavocadoondarkryebread1
sexdrive1Shai,ProfIris1sideeffects1sitting1skinconditions1,2sleep
improvements1,2,3,4,5routine1stress1,2
sleepapnea1smoothies1
snacks1,2,3,4,5snoring1soups
guthealingchickenbroth1instantmisowithmushroomsandgreens1quick’n’easypeaandspinach1redlentilandcoconut1rootvegandturmeric1
Spanishauberginestewwithchorizo1Spencer,Mimi1spinach
bakedsalmonandeggswithchives1boiledeggswithspicedasparagussoldiers1chillilimetunawithbeansanddicedmango1instantmisosoupwithmushroomsandgreens1pastaandpestosaladjar1prawnkormawithcoconutcaulirice1quick’n’easypeaandspinachsoup1smashedavocadoondarkryebread1turmericroastedcauliflowerwithdhal1
standing1,2starchyfood
bloodsugarlevelseffect1recommendedintakelevels1
starvationmode1Stead,Tim1stir-fries
instantvegetable1low-carbstir-friedpepperedchicken1mincedporkandmangetoutwithnoodles1sizzlingstir-friedgreens1speedyChinesesalmon1
strengthtraining1stress1,2strokeriskreduction1,2sugar
addictiontest1
‘high’1processedfoodnames1reduction1
supplements1,2,3supportnetwork1,2,3,4surgery1Susie(casestudy)1sustainability1,2tapenadewithfeta1Taylor,ProfRoy1,2,3,4teas1,2temptation1,2tests1,2thyroidfunctiontests(TFTs)1TimeRestrictedEating(TRE)benefits1
casestudies1ascomplementto5:21developmentofprogramme1exercise1Fast8001,2,3,4,5optimumwindow1overview1,2popularity1research1,2,3sustainability1
tomatoesmintedavocadoandchickpeasalad1pastaandpestosaladjar1Spanishauberginestewwithchorizo1tomatoandbasilomelette1veganroganjosh1
treatsmealpatterns1recipes1
triglyceridesreduction1TheTruthaboutExercise1tuna,chillilimetunawithbeansanddicedmango1
turmericroastedcauliflowerwithdhal1turmericspicedmushroomomelette1vanity1Varady,DrKrista1vegans1,2vegetables
benefits1cost1ast8001fermented1Mediterraneandiet1starchy1
vegetarians1,2visceralfat
5:2diet1benefitsofintermittentfasting1insulinresistance1,2Mediterraneandiet1tests1
vitaminsupplements1,2,3VO2max1,2Vollaard,DrNiels1waistsize1,2,3,4Walford,DrRoy1walking1,2walnuts,roastedchicorywithmustardandwalnuts1websites1,2,3,4,5,6weightgain
effectonhealth1middle-aged1monitoringprogress1,2,3mythafterrapidloss1
weightloss5:2diet1Fast8001,2,3rapid,benefits1rapid,research1
rapid,sustainability1,2,3weightmeasurement1,2,3whitebloodcells1wholegrains1,2,3,4willpower1,2,3Women’sHealthyEatingandLiving(WHEL)trial1YaleFoodAddictionScale1yoghurt
Fast8001homemade1nutrition1pearlbarleyandpumpkinseedsalad1prawnkormawithcoconutcaulirice1quick’n’easypeaandspinachsoup1raitha1slicedham,orhalloumi,withpurpleslaw1spicedmangosmoothie1
zeronoodlesmincedporkandmangetoutstir-frywithnoodles1
ABOUTTHEAUTHOR
DrMichaelMosleyisasciencepresenter,journalistandexecutiveproducer.AftertrainingtobeadoctorattheRoyalFreeHospitalinLondon,hespent25yearsattheBBC,wherehemadenumeroussciencedocumentaries.Now
freelance,heistheauthorofseveralbestsellingbooks,TheFastDiet,The8-WeekBloodSugarDietandTheCleverGutsDiet.Heismarriedwithfour
children.
DrClareBailey,wifeofMichaelMosley,isaGPwhohaspioneeredadietaryapproachtohealthandreducingbloodsugarsanddiabetesathersurgeryinBuckinghamshire.SheistheauthorofThe8-WeekBloodSugar
DietRecipeBookandTheCleverGutsDietRecipeBook.
WHATDOESAN800-CALORIEDAYLOOKLIKE?
SpicedMangoSmoothie190cals(p177)
MincedPorkandMangeToutStir-FrywithNoodles320cals(p190)
HaddockSteamedwithThaiSpices300cals(p226)
BoiledEggswithSpicedAsparagusSoldiers230cals(p171)
RootVegandTurmericSoup170cals(p194)
SpanishAubergineStewwithChorizo390cals(p213)
SpeedyEggsandAvocado290cals(p175)
MisoAubergine‘Steaks’withCarrotsandCashews315cals(p202)
LemonandThymeChickenKebabs220cals(p188)
BakedSalmonandEggswithChives300cals(p173)
CrunchyCourgetteCanapés3Ways211cals(p181)
GarlicPrawnswithMixedCourgettiandSpaghetti290cals(p198)
SmashedAvocadoonDarkRyeBread290cals(p182)
SausageandMushroomswithSpringGreens545cals(p219)
PearlBarleyandPumpkinSeedSalad340cals(p208)
PepperedRoastCodwithNuttyBroccoli430cals(p224)
PorridgewithPistachiosandChia370cals(p174)
SpeedyChineseSalmonStir-Fry360cals(p210)
PastaandPestoSaladJar495cals(p207)
PrawnKormawithCoconutCauliRice320cals(p228)