Spencer Mimi - The Fast Diet Recipe Book: 150 Delicious, calorie-controlled meals to make your fast days easy
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If you are on medication of any description, please see your doctor before embarking on any fast. There are certain groups for whom fasting is not advised. Type 1 diabetics are included in this list, along with anyone suffering from an eating disorder. If you are already extremely lean, do not fast. Children should never fast, so this is a plan for over-18s only. Pregnant women should eat according to government guidelines and not limit their daily calorie intake.
For more information and support, go to thefastdiet.co.uk
for debs
When Dr Michael Mosley and I started to sketch out plans for The Fast Diet book in October 2012, we had little idea that its impact and potential would prove to be so great. In the months since, the book has received a hugely positive response, and interest around the world is growing daily from Korea, Brazil, Israel, Australia, the USA, anywhere where people are looking for a leaner, fitter life. Hundreds of people have written to us, often with great tenderness and emotion, about their weight loss and health improvements. There has been much enthusiasm from people in the public eye too. As food writer and cook Hugh Fearnley-Whittingstall wrote in the Guardian: I find myself beguiled, for the first time ever, really, by a new diet. The Fast Diet, by Michael Mosley and Mimi Spencer, makes a compelling promise that with regular fasting (they propose two days out of every seven) you will quickly lose weight I believe in this fasting thing, I really do Ive lost eight pounds already, and I find the whole thing rather exhilarating. I feel I might just be part of a health revolution.
Allison Pearson, in the Daily Telegraph, described The Fast Diet as her new bible: I no longer feel the need to sleep in the afternoon. My stomach has definitely shrunk. The other night it protested when I tried to finish dinner: a world first. Scientists swear that the fasting diet will add years to your life. Me, Im just happy to have finally shifted that stubborn baby weight. About time, too. The baby was 17 last week.
At thefastdiet.co.uk, the comments and questions keep rolling in. The Fast Diet has always been a conversation, never a set of commandments; we are not interested in promoting diet dependency, only in investigating an idea that appears to have significant health-giving potential. So, were fascinated by your stories, your successes, your occasional blips, and as the science develops, we hope to have more answers to share.
In the meantime, many of you have requested inspiration for what to eat on your bi-weekly Fast Days. If youll excuse the obvious oxymoron, this The Fast Diet Recipe Book is our answer. But before we pull on an apron and raid the fridge, its worth having a brief detour into the science behind Intermittent Fasting, and how The Fast Diet came to be.
In 2012 Dr Michael Mosley, an overweight, medically trained journalist, discovered that he was a borderline diabetic with very high levels of bad cholesterol. He was told by his doctor that he needed to start medication and that unless he did something about it, within 10 years he would be swallowing eight pills a day, like the average 60-year-old European or American.
Keen to find a non-pharmaceutical way to change his fate, he tracked down and interviewed scientists engaged in cutting-edge research into Intermittent Fasting. Fasting, in this context, does not mean avoiding all food; it simply means cutting back, for relatively short periods of time, on some foods.
In our society, we tend to eat all the time and that constant over-eating doesnt just make us fat, it also keeps our bodies in permanent go mode. This leads to elevated levels of hormones like insulin and IGF-1 (insulin-like growth factor 1), which cause metabolic changes in the body. While these are a perfectly normal response to eating, the problem arises when they dominate all the time; this can bring an increased risk of developing a range of diseases including diabetes, heart disease and some cancers.
Cutting back on calories, by contrast, reduces insulin levels and gives your system a chance to rid itself of old and worn-out cells a bit like taking your car into the garage for an occasional repair; doing so will almost certainly ensure that it goes on running in peak condition for longer.
Weight is, of course, easy to measure you just need bathroom scales. But what people sometimes forget in their obsession with losing weight is that what they really want to lose is fat.
Not all fat, however, is equally bad. Fat on the thighs and buttocks appears to be less of a health risk than excess belly fat, known as visceral fat. Visceral fat significantly increases the risk of heart disease and diabetes, which is why you should aim to have a waist (as measured round your belly-button) that is less than half your height.
While losing fat, you want to preserve as much muscle as possible. One reason why its important is that muscle is metabolically active; in other words, if you take two people who are the same weight, but one is muscular and the other fat, then the muscular one is not only likely to be healthier but will also burn more calories, even when sleeping. People with more muscle have a better chance of keeping weight off.
You can help preserve muscle by maintaining, or better still increasing, the amount you exercise. This could simply mean walking more and always taking the stairs, or more vigorous activities such as weight training. As an added bonus, studies have shown that you are likely to burn more fat if you exercise in the fasted than in the fed state.
One of the great problems with crash diets or yo-yo dieting is that although some of the weight loss will be fat, much of it will be muscle (on a conventional diet you lose around 75% of weight as fat and 25% as muscle). When you regain the weight, as most people inevitably do, the weight you regain is almost all fat.
The human trials that have been done so far suggest that Intermittent Fasting is unusual in that the weight loss appears to be almost all fat, and, importantly, much of the fat you will lose is the dangerous type from around the gut.
A number of studies involving overweight volunteers doing ADF (Alternate Day Fasting) found that when individuals were asked to eat a quarter of their normal calories one day, then eat whatever they liked the next, they lost significant amounts of weight and saw substantial improvements in their cholesterol and blood sugars. A surprising finding was that people, when allowed to feast, did not do so. They reported not feeling particularly hungry after a fast day and rarely ate more than 110% of their normal calories. This is born out by anecdotal evidence too: many people on the Fast Diet simply dont feel ravenous the following day. Their appetite and attitude to food seems to change, and healthier eating seems to become part of their everyday life.
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