TV doctor Michael Mosley tells us why we should only be eating within a 10 hour time frame.

 

In his new Fast 800 plan, the diet doc says we should cut out all late night snacks and take a late breakfast to reach our weight loss goals AND stay healthy.

So what is the point of time restricted eating?

The main benefits are modest weight loss (mainly fat) and improved sleep. There is also some evidence that it will cut your risk of breast cancer.

The claim that breakfast is the most important meal of the day is nonsense and has been comprehensively demolished in recent research published in the British Medical Journal.

How would you describe your own diet?

I eat a broadly Mediterranean diet and try to do what I call 14:10, eating only within a 10 hour time window.

Your 5:2 diet (5 days normal eating, 2 days fasting) was followed by people across the world. Why have you written a new book?

The science has moved on so much in the last seven years. Not only can you now eat more calories on your fasting days (800 instead of 500 for women/600 for men) but I incorporate this new approach to fasting, called ‘time restricted eating’, which makes the programme much more doable.

Why is 800 now the magic number?

Eight hundred calories is the basis for almost all modern research looking into rapid weight loss. In the studies, they do not distinguish between men and women because it would be complicated and meaningless.

How long does it take to lose weight?

The changes are very quick. If you start with rapid weight loss, you should see reduction of at least 4kg in the first two weeks. In clinical trials, average weight loss was 14kg in eight weeks.

Is there a good time of day to exercise on the programme?

There is some evidence to suggest that it is best to exercise before eating in the morning, in the fasted state. Exercising outdoors in the early morning light is also good because it resets your internal clock.

What is your main indulgence?

I like going out for an Indian meal and these days I eat much more of the vegetables, lentils and dahl and less of the meat.

I still eat chocolate, but this is less of an indulgence and more of a compulsion.

The Fast 800 book costs £6.99 at Waterstones, 203-206 Piccadilly.
You can read the full interview with Dr Mosley here.