Dr Michael Mosley often shares his weight loss tips with slimmers online as well as on television. He is the creator of The Fast 800 – a diet plan that helps people lose weight quickly.
As well as following The Fast 800 diet, Dr Mosley has recommended slimmers to try out a low-carb diet.
He said low-carb diets are most “effective” for weight loss, even though they have not always been “greeted with much enthusiasm by doctors or dieticians as you have to eat a lot of fat”.
The doctor continued: “However, clinical trials consistently show that low-carb diets are effective for weight loss, over and above low-fat diets that once proved popular for those slimming down and watching their weight.”
Just like there are good fats and bad fats, Dr Mosley stressed there are good carbs and bad carbs.
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“Not all carbs are created equal,” he said.
“The trick is not to cut carbs completely, but rather to be choosy about the ones you regularly eat.”
One of the easiest ways to reduce your carb intake is to eat less white bread, white pasta, potatoes, and sugars such as maple syrup and agave nectar.
These are best eaten sparingly, if at all, according to Dr Mosley.
He explained: “They are easily digestible carbohydrates, meaning they are rapidly absorbed by the body, creating a big spike in your blood-sugar levels.”
Instead, opt for carbs that contain lots of fibre.
Dr Mosley said: “Fibre reduces the blood sugar spike, provides protection against bowel cancer and feeds the good bacteria that live in your guts.
“Examples include vegetables, legumes – chickpeas and lentils – and wholegrains such as barley, oats, buckwheat, and wholegrain and rye.”
As for The Fast 800 diet – another effective way to lose weight, Dr Mosley explained it consists of intermittent fasting and time restricted eating based on a healthy diet rich in Mediterranean ingredients.
These include fresh vegetables, pulses, and fatty fish.
Speaking about the diet, Dr Mosley said: “Evidence shows that rapid weight loss is nothing to be scared of and it is also a highly effective way to bring down raised blood sugars.
“Over the past few years major studies have shown that following an 800 calorie a day diet is much more effective than going slow and steady, with typical weight loss of around 10kg over eight weeks.
“Rapid weight loss is also the best proven way to reverse type two diabetes and prevent people with pre-diabetes from becoming diabetic.”
The doctor added: “The Fast 800 uses a combination of intermittent fasting and time restricted eating, based on a healthy diet, rich in Mediterranean ingredients like fresh vegetables, pulses, fish, and so forth.
“The first stage of The Fast 800 is called ‘The Very Fast 800’ and is an intensive approach to weight loss.
“But it is not suited to everybody. As with any diet, you should speak to your usual health professional before commencing.
“If you find that this approach isn’t for you, you can skip straight ahead to The New 5:2 plan or the Way of Life.”