The Fast Diet: Revised and Updated: Lose weight, stay healthy, live longer

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I am very interested in intermittent fasting. I am not interested in losing weight. The things I'm interested in are the better health outcomes. I hear tales of fasting people feeling better -- having more energy, being more in tune with their bodies, getting better results on bloodwork, living longer, getting cancer less. All of these things were referred to in the book as "secondary" benefits of fasting. That got my goat -- my smallest, my littlest Billy Goat Gruff. Another thing I learned about was that fasting before chemo lessens the negative effects on the body because of the hormesis due to the fast. Also, it increases the potency of the chemo against the target cancer. Only anecdotal stories on humans but trials are beginning and results in animals were excellent. This would be fantastic it it turns out to be true. The Fast 800 Keto combines a ketogenic diet with low calorie intermittent fasting, designed to get you into ketosis faster so you can lose weight safely, improve mood and reduce blood pressure, inflammation and blood sugars.

The fast diet: the secret of intermittent fasting — (PDF) The fast diet: the secret of intermittent fasting — (PDF)

Since starting I have noticed that my skin is getting better, I feel more energetic and I am in control. I even find that on my normal eating days, I am aware of what I eat and have started to be quiet sensible. I'm a total convert to intermittent fasting. I can't really call it a diet. It's more like a lifestyle change. I plan to do it for the rest of my life. I started it seven weeks ago and have dropped 6+ pounds. In that time I've eaten goodies like molten chocolate cake, cheesecake, apple crisp, & my favorite burger & fries, to name a few. (Those weren't the norm, I mostly chose very healthy foods, but just giving examples of things I still got to enjoy! Basically anything.) The Fast Diet book contains lots of recipes, the Fast Diet Recipe book has even more. The basic principle is to eat foods that are high in protein and fibre, as these are the most satiating. That means fish, meat, vegetables. My only real complaint is that all the personal were of people loosing 10-20 pounds and not the 50-80 pounds, or more, that a truly overweight person needs to loose. Hearing how so many people loose 20 pounds on this diet doesn't inspire them as much as they need a bigger goal and hear about people in their situation. From about 5'3" to 6'3" there is a 30-40 pound division where people transition from overweight to obese. They talk about obesity and how it is increasing, being more than 1/3 of the population today, add in the overweight and you get 3/4 of men in the U.S.A.. All of the personal stories here were less than that 30+ weight loss, so not the 1/3 of the population this should be targeted. Is it that it doesn't work as well for the extreme? They say that if you weigh more there should be greater results and better health benefits, I just wish they put some of those anecdotal personal stories as motivation, just a 60 pound story would have done.A lot of these recipes aim for vegetarian protein, and avoiding carbs – at least many recipes exclude the usual pasta, rice, potatoes. Some recipes tell you this book’s British (shepherd’s pie in light form, pheasant, sheep kidneys, Stilton cheese), which is amusing. Feels like seafood dominates over meat in recipes, and fennel pops up often, at least it felt so while reading. Not listing recipes this time...

Fast 800 Keto: Eat well, burn fat, manage your weight long Fast 800 Keto: Eat well, burn fat, manage your weight long

It is a misconception that Michael Mosley’s diet plan is a strict, 800 calorie, long-term regime. The Fast 800 has three different approaches to weight loss and health management, which you can move between flexibly depending on where you are in your health journey or what your goals are. Each approach has the Mediterranean diet (recently voted the best overall diet by a panel of medical and nutrition experts for the sixth year in a row) at its core. Research behind the Mediterranean diet A great social media-style platform – Community – with dedicated spaces for members to share their experiences and support one another Basically, the theory goes that our bodies are designed to adapt to periods without food and, during periods when the body receives fewer calories, it goes into repair mode resulting in various beneficial changes. The authors advocate eating normally for five days a week, and cutting calories for two days a week (500 for women, and 600 for men). The book explores all the current scientific evidence, busting a few myths in the process, and also recognises that everyone is different and therefore suggests various strategies. On a "fasting day" you are restricted to 500 (women/ 600 (men) calories per day, for 2 days a week, but on the other days you can just eat what you like. So you don't have to get into the mindset of having to think about calories for 365 days of the year. If you are used to eating a lot, 500 calories can seem like a small amount of food, but remember - the next day you can eat what you like. The book served to help on those hungry days, to steel my resolve and strangely not make it seem harder.If it has been a long time since you went for several hours during the day without eating then you may find the first couple of weeks quite tough. People think that after several hours without food they will feel faint because their blood sugar has fallen, but this is a myth. Unless you are a diabetic, your body is extremely good at preserving your blood sugar levels and will do so for many days without food.

The Fast Diet: Revised and Updated: Lose weight, stay healthy

I had this book on hold at my local library, but it was quite popular and I didn't get it until the new year. So, despite the fact that I don't make New Year's resolutions, I decided to start fresh and give this thing a try once again. I'm skeptical. I only stayed on it for about 6 weeks or so the first time, which sounds like a typical fad diet to me. I am hoping to glean some additional insights that I might've missed by just doing internet research. Overall, I would like to get to a point where this becomes a regular part of my routine and I would like to be able to shift to only 1 fasting day each week. I know that I need to exercise more, too. The easy ones are to weight yourself and measure things like your waist, chest, hips. Some weighing machines will also give you an estimate of your body fat My weight can go up and down and over the last 18 months I managed to put on 2 stone, despite exercising regularly during term time, sometimes running up to 33k a week. Though I know it’s what I eat that has got me this way. There do seem to be benefits from intermittent fasting which go beyond weight loss, though these benefits have been less studied. We know, for example, that a lot of repair and routine maintenance goes on in the cells when we are not eating The diet and book are both based on personal experiences of doctor and science journalist, Michael Mosley. He produced a BBC documentary titled Eat, Fast and Live Longer, which prompted our interest in the diet. The diet is relatively easy to follow and effective. Unfortunately, the book makes it sound much more complicated than it is. (Short review: skip the book; watch the documentary).I found this book in Tesco, not seeing the Horizon programme; I went on it solely because it sounds manageable. However we really do eat fresh food - and avoid fried foods and trans fat's. We eat home much more than eating and restaurants. But on occasion we go to dinner with friends, or I go to lunch with a friend. Not too much though. IF has been most extensively studied in volunteers who are obese or overweight. In a recent study of 115 overweight women, those who restricted their calories two days a week lost more fat and had a greater improvement in biomarkers that relate to breast cancer risk than women doing conventional daily dieting.

The Fast Diet Recipe Book: 150 delicious, calorie-controlled The Fast Diet Recipe Book: 150 delicious, calorie-controlled

You don’t want to obsess about weight. What you really want to do is lose fat, preferably around the gut. I encourage you, before you start, to measure your girth (around the belly button), and monitor the change over a period of time. The first few chapters of this book go through some of the basic ideas of the diet itself. I was pleasantly surprised that the authors took into consideration the fact that not everyone is able to follow the same routines/diets/etc. From what I have learned from diets (I’ve never been on one personally) is that the diets themselves are very strict. This book’s opening chapters create a very warming and welcoming atmosphere and I found that I actually felt more relaxed about looking through the recipes – I definitely had a more open mind after reading how understanding the authors are.

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Look at the calories you are getting from drinks on your non fast days. Juices, lattes, alcohol, fizzy drinks, smoothies all contain a lot of calories. If you can move to drinking more water and sugar free tea/coffee that will help. Calories you drink do not satiate. If you eat three apples they will fill you up. Drink 3 apples in form of a small fruit juice and it will not fill you up. Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2013) Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Eng J Med, 378, e34. I am amazed at the success of this diet and will probably move to just one restricted calorie day a week having got to my target weight. Michael Mosley suggests this is the best way to maintain a healthy weight rather than to continue to lose weight. I will probably continue to abstain from alcohol for two days per week. You can, but I don’t recommend it. Alcohol is high in calories and is also likely to produce a spike in insulin. There is plenty of research which suggests that there are significant benefits to having two alcohol free days a week, and so I think it is good idea to have your alcohol free days coincide with your fasting days. I also tend to nibble more when I drink. Keep a diary of everything you eat or drink for a week. Then look at the calorie content. Some foods may leap out. I was horrified to discover a muffin can be anywhere between 300-600 calories. Lots of evidence that people who keep an honest diary lose more weight