Although you are not worried about your weight and do not have a double chin or any extra meat that…
Although you are not worried about your weight and do not have a double chin or any extra meat that crawls over the top of your jeans, it is likely that you will benefit from the health makeover a short period of fasting can  This week in the Daily Mail, I have serialized my new book, The Fast 800, which presents a research-backed twist on my popular 5: 2 schedule.
I’ve made some important changes to continue with new research, and I’ve built in flexibility to provide a form of fasting that should suit everyone.
For those who may have struggled with the original plan, I have raised the calories so that even on a fixed day you should never eat less than 800 calories, which is just enough to get all the nutrients you need without going hungry.
The one who has great weight to lose or who has plateau has the possibility of fast tracking of 800 calories a day for a few weeks. Or you can jump straight into the now known 5: 2 pattern, this time enjoying 800 calories a day on fixed days.
Dr. Michael Mosley, has serialized his new book, The Fast 800, which presents a research-backed twist on my popular 5: 2 fixed plan
Studies show weight loss results on both plans in my plan can Be impressive – but even if you don’t think you have a lot of overweight to lose, health-related gains are important.
Even if you are thin, you may be one of the estimated 88 percent of the population who are not exactly “metabolically healthy”, and my plan may help.
LEARN YOUR HEALTH SCORE
Take this quiz to assess how metabolically healthy you are (if you do not know the answers, ask your doctor – these tests are available on the NHS). If you make five out of five, congratulations! You are well on your way to a healthy old age. If not, my Quick 800 can help.
I have developed a fascination with solid science, and I have kept in touch with Professor Valter Longo, who is head of the University of Southern California’s Longevity Institute, and one of the world’s leading experts in aging science.
He believes in using fasting to delay aging and prevent the onset of diseases such as cancer, diabetes and heart disease. And the good news is that he does not have to give up eating well or starving you permanently, to live a long and healthy life.
As he told me, one of the more striking benefits of short-term fast is coming from activating the natural “autophagy” process.
Dead, sick or worn out cells are broken down and eaten (autophagy means “self-eating”) to create space for new cells. To fasten by triggering auto subjects creates space for new cells to grow.
Just as we need to sleep to give our body and brain time to rest, we also need free time from constant eating if we are to activate the repair genes to keep us in good shape.
Take the above quiz to assess how “metabolically healthy” you are (if you do not know the answers, ask your doctor – these tests are available on the NHS) (file photo)
BOOST BRAIN POWER
One reason why I am so enthusiastic about spreading the intermittent fixed message is its potential impact on preventing dementia. This is now the leading cause of death in England and Wales.
Nearly 50 million people suffer from the whole world, and this is expected to triple in 2050.
Although billions spent on research, drugs are largely ineffective. That’s why I’m excited by the work of Mark Mattson, a professor of neuroscience from the National Institute for Aging, who has spent decades looking at the effects of intermittent fasting on the brain.
He has shown that fasting can help fight memory loss and diseases including dementia and Parkinson’s.
He discovered that mice on an intermittent-fixed diet did not develop dementia until they were well into old age. In fact, his fixed mice showed signs of developing new brain cells, especially in the hippocampus area, which is important for learning and memory.
Mark told me that fasting stimulates the release of chemicals called ketones, which act on the nerve cells to stimulate brain-derived neurotrophic factor (BDNF) production. This protein, in turn, stimulates the creation of brain cells and their relationships.
BDNF is also a natural antidepressant, which can explain why so many people find 5: 2 surprisingly easy to stick to. Mark has been studying people with insulin resistance, putting them at risk for developing diabetes and dementia. He put half of a group on a 5: 2 diet and offered the other half “healthy lifestyle” advice instead.
This is the first regular human trial in the potential brain benefits of intermittent fasting and although the study is not “I ended, Mark told me” the interim data is encouraging. “
MEDITERRANEAN MOOD BOOST ]
All the recipes in my Quick 800-book and this series are based on the Mediterranean diet, which is focused on nuts, fish, olive oil and plenty of fruits and vegetables.
New studies have shown that people who are closest to a traditional Mediterranean diet has a 33 percent lower risk of developing depression than those who do not.
Conversely, eating a regular diet with highly saturated fat, sugar and processed foods leads to much higher levels of depression.
MINDRA YOUR RISK FOR POWER
Being overweight or obese gives you greater risk of developing common cancers such as breast cancer and bowel cancer.
is due to the fact that excess fat, especially around the intestine, sends chemical signals to the rest of the body, saying that the cells should be split more often, increasing your cancer risk.
Professor Valter Longo believes that short-term fasting can also help improve the effect of chemotherapy if you need cancer treatment.
It’s a good way to counteract it. This is because fasting exploits the difference between common cells and cancer cells. When you interrupt food deliveries, normal cells lower their activity levels, but the cancer cells continue to grow even when you fast.
Some of the major side effects of chemotherapy (such as nausea and hair loss) stem from the fact that chemo attacks all rapidly dividing cancer cells, as well as the cells that control your stomach and hair follicles.
All the recipes in my Quick 800 book and this series are based on the Mediterranean diet that can boost your mood (file photo)
So if you could slow down the growth of normal cells by fasting, you can partially protect them from the humble of chemo while leaving the cancer cells exposed to attack.
Valter and his team have created a solid mimicking diet (FMD), covering five days consuming 800 calories a day, with a carefully balanced mix of vegetables, olive oil and nuts.
The MKD is currently subject to at least a dozen different clinical trials conducted in medical centers in Italy, the Netherlands, Germany and the United States, with results expected later this year.
IMPROVE HEALTH HEALTH ]
By helping you lose weight and lowering your blood sugar levels, the Quick 800 program should also improve heart health.
A new study comparing people who made 5: 2 intermittent fasting with regular dieting found that the intermittent dieters saw a much larger drop in blood pressure (down 9 percent compared to 3 percent). The 5: 2 group also became much more effective in cleaning fat from the blood after receiving a fatty meal. This is important because high fats in the blood increase the risk of heart disease.
FAST 800 I NUTSHELL
1. Choose if you want to start your diet with a fast plan of 800 calories a day, every day, for a certain time (if you Have some health problems, contact your doctor first or if you want to cut to 800 calories for two or more days a week.
In the other days, eat a healthy Mediterranean style, which keeps the carbohydrate intake low and controlling part size.
2. Eating within a limited time window increases the health benefits of your fasting days, so start with 12 hours fast overnight and build for a 14 hour fast (eat within a ten hour window).
3. Eat either two or three meals a day on your 800 calorie days. You can choose to use chess of meal replacement, or choose from calorie recipes in the paper this week and eat minimal carbohydrates.
This diet is not suitable for under 18 years or if you are breast-feeding, pregnant or undergoing fertility treatment. Do not use it if you are underweight or have an eating disorder or mental disorder, have recently had heart problems, uncontrolled heart disease or high blood pressure or if you are ill or recovering from an important surgery.
Discuss it with your GP first if you have a medical condition, including diabetes, low or high blood pressure, retinopathy or epilepsy.
Tempting and sinfully sweet. And they are all less than 300 calories
135 cals, serving 2
1. Cut off the ends of the grapefruit and oranges and lay on a board - preferably one with a trace that will catch some cut of the juice.
2nd With a small sharp knife, cut off the shells and pith from both fruits. Turn the fruit on their side and slice thin, discard any pips. Scale and thin slice of clementin, mandarin or satsuma.
3rd Arrange the fruit on two dessert plates and pour over all the juices. Spray with mint leaves. Serve with spoons of Greek yogurt.
Crumbly oat cake 19659002] 157 cakes per cake, make 8