Michael Mosley’s 5:2 diet tips to successfully lose a ‘significant amount of weight’

This Morning: Michael Mosley discusses 800 calorie diet

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Dr Michael Mosley set about transforming his own body and lifestyle before helping others. In turn, he created a series of diets; The Very Fast 800, The New 5:2 and the Way of Life, and thousands have experienced incredible weight loss. For anyone following his 5:2 diet, Michael has a few diet tips to ensure maximum results are reached. 

The lowdown 

He said: “It’s very simple: for five days a week you don’t calorie count, then for two days a week you cut down your calories to 800 a day. 

“Your Fast Days can be consecutive or you may prefer to split them – whatever works for you. 

“You will get much more benefit out of intermittent fasting if you switch to a low carbohydrate, Mediterranean-style diet both on the days when you are fasting and when you are not. 

“That means more olive oil and nuts, as well as plenty of eggs, full-fat yoghurt, oily fish and vegetables. 

“Make sure you fill up on protein and veg on your fasting days. 

“Protein is very satiating and you can eat a lot of vegetables for very few calories,” he added. 

On the 800 calorie fasting days

“Follow the Mediterranean principles outlined below, restricting your Fast Day calories to 800, whether by using the recipes in this week’s pullout or taking them as inspiration to create your own,” Michael commented. 

“For some people this will mean just having two meals a day; for others, it could be three smaller ones.” 

The Mediterranean way

He continued: “Cut right down on sugar, sugary treats, drinks and desserts. 

“That includes most breakfast cereals, which are usually full of sugar, as well as most commercial smoothies. 

“Minimise or avoid starchy carbs – meaning the white stuff: bread, pasta, potatoes and white rice. 

“Switch instead to whole grains including bulgur (cracked wheat), whole rye, wholegrain barley, wild rice and buckwheat. 

“Brown rice is okay,” Michael added. “Legumes such as lentils, kidney beans and chickpeas are healthy and filling, too.” 

Cupboard basics 

Michael and his team have curated a collection of recipes with just five main ingredients, all of which need the following cupboard staples: 

• salt and pepper

• olive oil

• extra-virgin olive oil

• red or white wine vinegar

• dried mixed herbs

Method: 

1. Put the spinach in a colander and pour over a kettle of boiling water. Allow to wilt then cool slightly and squeeze out as much moisture as possible before putting into a bowl and mixing with one tsp of the oil, the dill and some seasoning.

2. Mix the tomatoes, feta, remaining oil, vinegar and some black pepper.

3. Poach the eggs in boiling water for three to four minutes then serve on top of the spinach with the tomato and feta salad scattered over.

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