Webchat with Dr Michael Mosley, author of The Fast Diet and The Fast 800, on Tuesday 15 January at 1pm

[BojanaMumsnet]

Hello

We’re pleased to announce a webchat with Dr Michael Mosley on Tuesday 15 January, 1 - 2pm. Dr Mosley published The Fast Diet five years ago about the power of intermittent fasting. He has recently published The Fast 800 - where he updates the science and provides a programme built around an 800 calorie fasting day.

The book contains exercise plans and recipes - plus a range of tools designed to improve brain function and reducing blood pressure and inflammation.

Michael Mosley trained as a doctor before becoming a journalist and television presenter. He is the author of The Fast Diet, The 8-Week Blood Sugar Diet, and The Clever Guts Diet. He is married with four children.

Please do join the chat on Tuesday. If you can’t make it, please leave a question here in advance. Do bear in mind the webchat guidelines - one question each (follow-ups allowed if there’s time).

Thanks
MNHQ

I am also trying out the fast 800 - this is the first diet I have tried. It seems good and I'm finding it surprisingly easy to maintain, given the extra calories consumed over Christmas. I haven't purchased your book yet but would be interested to know how the 800 is spread throughout the day and how much difference it makes to what you eat as part of the 800 calories I.e, I have eaten a mackerel and spinach salad for lunch but added a teaspoon of low fat coleslaw to add another texture and taste - are things like that ok?

Separately was the decision to publish in the Daily Mail linked to the demographic of the readership, given how much gammon they eat?
Many thanks.

We really don't like the Daily Wail on Mumsnet

Hello. I'm here at Mumsnet Headquarters - thank you for all the questions so far. Just like to mention that I will be doing my first ever live tour of the UK beginning in February. Details at michaelmosley.co.uk so if you miss the chance to ask me some questions now, grab me anywhere between the Oval and Inverness.

@MissMacaron

I know several people who have had real success with intermittent fasting, but taking it to an extreme extent - one of them is doing strict keto, the other is keto plus gluten free and dairy free.

My question is, do I need to incorporate more ‘hard core’ dieting / nutritional changes, or would eating simply (with less processed food and sugar) in a small window in IF fashion be enough to get results?

It depends on what it is you want to achieve if you are aiming for some slow steady and modest weight loss, then you are right, that simply restricting the hours within which you eat (time restricted eating) is a good way to go. But if you actually want to lose significant amounts of weight, this is unlikely to be enough by itself. It is also, for example, unlikely to help reverse type 2 diabetes, or pre-diabetes, where you need to make significant weight loss.

That's why I recommend kicking off with the rapid weight loss regime while doing TRE at the same time.

I think it is important to drink lots of zero calorie fluids when fasting. If it is black key or black coffee that is fine but you need to avoid anything with too many calories in it.

@SarahBeeney

Hi Michael 😀

My question is....

What are your thoughts on having coffee/tea in your fasting hours?
There are so many differing opinions on this!
Personally I would struggle to fast without these. (I tend to do 16:8 every day).

Love your books and programmes btw.

@EssentialHummus

What are your thoughts on having coffee/tea in your fasting hours?

And Diet Coke/similar, please - are there any studies to show it is detrimental?

More generally - thank you! I genuinely enjoy 5:2ing and feel it’s a healthy, sustainable way of life.

The studies on Diet Coke are varied but a recent Israeli study suggested that any form of zero calorie drinks can lead to inflammation of the gut. If you can wean yourself off, great but zero calorie Coke is better than regular Coke.

No I would not recommend a breastfeeding mother to follow this diet. There is a list at thefast800.com of people who should not do this.

@3boysandabump

Is it ok for a breastfeeding mother to follow a fasting diet?

@FairyLightFiend

Another vote for finding out more about the inevitable lowering of fibre intake on an 800 calorie, low carb diet.

I’ve been loveing the results of the 800 calories, but am now concerned about fibre intake.

The fast 800 menus are all high fibre. And we also provide via the website high fibre low carb shakes for people who struggle initially to stick to the diet.

@Smotheroffive

I have serious concerns about how far some will take this (ebf DMs) or not to need to worry?

There are plenty of people who should not do rapid weight loss or intermittent fasting. Including people who are pregnant, want to get pregnant or have an eating disorder. If you are on medication - please do talk to your doctor before starting.

@quackingduck222

Hi Michael,

I’ve been waiting for you to come back to MN to do a web chat with us since reading your last book.

My question is:
In the Fast diet revised and updated book.
You mention consuming the 500 calories either in one meal or spread out over two meals with a occasional snack.

It states in the book “A far as we are aware there have, as yet, been no studies which attempt to compare the health benefits of either eating all the calories in one go or splitting them into two meals and including the odd snack. When we know more we will update you.”

I was wondering if there have been any developments into the research of this?

I’m a huge fan of 5:2 / intermittent fasting. It’s not only changed my life but it’s also changed my relationship with food.

The evidence is now quite strong that what you should do is eat your 800 calories within a time window, such as 12 or even 10 hours. Whether you have this as two or 3 meals is entirely up to you. But broadly speaking you should stop eating and drinking anything with calories at least 3 hours before going to bed.

@Iamanent

Hello Michael,

Another big supporter and achiever on your previous blood sugar diet. I had an enormous amount of weight to lose before doing your diet, now after doing it I've lost a lot but still have at least 30kg to go before I get down to my target range.
I would like to ask how long can I safely remain on this diet as my 8 weeks are up but I've still got so far to go. I cannot do 5:2 as I tried in the past and failed miserably on the non-fast days and I'm scared of coming off the 800 diet now and gaining all the pounds back.

We suggest that you stick to 800 calories until either you achieve your goal or 12 weeks are up. There have been other studies, most notably the direct study, which showed that it was fine to do it for up to 20 weeks. But this was in a supervised setting. I do urge you to be cautious.

@Feelingfortyisntfun

I have apoe 4 heterozygous revealed by 23 and me. I’m only in my 40s but also suffer from low mood and carb cravings. My bmi is 23 kgm2 so I’m not “overweight” although look a little well rounded 😀will the 800 diet help me?

The evidence for the benefits of intermittent fasting are strongest for people who are overweight or obese. Many of the researchers, who are lean, still do it. But the evidence base really isn't there.

@Gingerkittykat

I'm type 2 (for 5 years) so interested in trying this diet to see if I can reduce or get off my medication.

I'm also bipolar, and wonder about the safety of the diet, I read once that fasting can be dangerous for people with bipolar. Is it likely to have an effect, either positive or negative on my mental health?

The first thing I would say is that if you are on bipolar medication you should talk to your doctor before doing anything else. The evidence is growing that switching to a mediterranean style diet, of the sort I recommend in the fast 800, has a very positive effect on mental health. It has been tested in people in depression but not, as far as anyone i know, on bipolar. There is also evidence that intermittent fasting improves mood and reduces cravings, but again thats only been in people who do not have a pre-existing condition.

@eco1636

My question is - can you eat any chocolate e.g. a few squares of g&bs 70% whilst doing it?

Yes you can eat a modest amount of chocolate, particularly if it is 70% cocoa, in other words, the dark stuff. I was surprised to discover that cocoa powder (the stuff without the sugar) is 35% fibre.

@halfwitpicker

What are your thoughts on porridge? Good? Bad?

I find it's a bit cloak and dagger tbh

I often eat porridge but it is the stuff you have to cook not instant porridge. Instant porridge is just like eating sugar. Ideally have your porridge with bran and that way you will get in lots of fibre to feed your microbiome. Also try adding nuts or berries and avoid the sugar. I do milk, full fat.

@HadAnOeuf

Hi Michael Thank you for the 16:8 diet. I've been following it for over a year and it works so well for me, a former yo-yo dieter.

My question is - I have a small flat white on about 4 days a week. Otherwise I make the 16 hours no problem. Do I lose all the health benefits doing that? Obviously I still get the reduction in calories!

Thanks so much

I asked professor Satchin Panda, the scientist behind Time Restricted Eating, exactly this question. He said it was okay but he would rather you stuck to zero calories.

Can I ask why 300 calories more on Fast Days now ?
( or will you tell me to read your book ? )

@XmasPostmanBos

Hi Dr Mosley I have followed a meal replacement vlcd in the past it was my most successful attempt at losing weight due to not feeling so hungry all the time, but I did regain the weight once I went back to normal food. I am thinking the fast800 might be good in that you don't have a transition back to normal food and I know you recommend fasting days to help maintain weight but my questions are; is it harmful to do the very fast 800 (as you call it) again if you have used it or a similar vlcd in the past and regained, and secondly what more advice can you give to help prevent 'falling off the wagon' once you get to maintenance and regaining weight.

I asked professor Susan Jebb of Oxford University this question. She said there is no reason why, if you have done it successfully before, you shouldn't just do it again. The idea that yo-yo dieting is bad for you is a total myth. The important thing is how long you have been overweight for, it is a bit like smoking, even if you have given up, failed and given up again the important thing is you have spent some time without cigarettes. So do give it a go. And I have lots of tips in the Fast 800 that will help you keep the weight off long term. If you need support then we provide it via an online programme at the fast800.com

@AmpsJ

Hi - my question is around the new Fast800. If I do the 800 calories per day for 14 days and lose a few kilos, how would I not then gain weight by moving over to eating normally on 5 days a week and only 800 calories on 2 days? Would I not put on the weight I had lost in phase one? Sorry, am confused, would be great if you could explain this bit..., thank you 😊

The thing about the rapid weight loss approach is it is very motivating and if you do it right you preserve your metabolic rate. Clearly you will be burning less calories if you are 12 stone rather than 16 stone and that does mean you will be eating less, long-term. But the great thing is that once you lose the weight and your body learns to tolerate it, you will no longer feel the same crazy compulsions. I lost 10 kilos, 22 pounds, seven years ago and had no trouble at all doing the 5:2 and had no trouble at all adjusting. It can be done.

@Kokoloco

Hello Michael 😊 I'm on day 2 of the fast 800 and I would like to ask what your opinion of 'resistant starch' is and whether it can be successfully incorporated into a healthy way of eating. I understand that research suggests that cooked and cooled pasta, for example, has a lower impact on blood sugar and when reheated even less so. What do you think about this and can I enjoy my favourite mediterranean pasta dish guilt free? 😁

We did a study on my BBC series, Trust me i'm a doctor, where we got people to eat pasta either freshly cooked, after it had cooled and after it had been cooled and reheated. The blood sugar spikes were much lower after cooking, cooling and reheating. Thats because we had turned some of the starch into resistant starch. Does this gives you long term health benefits? Nobody knows.

@NewFitMe

Is it ok to do intensive training (1-2hours a day) while doing intermittent fasting? When is best time to exercise and how can you maximize recovery?

Thanks in advance!

It depends. If you are already doing intensive training, then there is no reason why you shouldn't continue, though you should listen to your body. If you are not used to exercise, then you need to increase your activity gradually and I show you how to do that in the Fast 800.

@Whatsnewwithyou

I also wanted to ask about brisk walking. In one of your programmes you talk about 3 brisk walks of ten minutes each per day being better than 10,000 steps. My question is whether you would consider a brisk 30 minute walk at lunchtime to be enough exercise for a middle aged woman to maintain fitness and cardiovascular health? Coupled with some form of strength training too. Thank you.

The idea of 3 brisk 10 minute walks a day is based on a NHS programme Active 10. Which you can find online. It doesn't matter whether you do 3 brisk 10 minute walks or 1 brisk 30 minute walk, but it does need to be brisk. You should be able to talk with a friend but not sing

@redlou

Hello,

This time Iast year I was diagnosed with T2 diabetes - did the Blood Sugar Diet for around 10 weeks, lost 25 pounds and reduced my A1c from 72 to 42 - my diabetes nurse was delighted, as of course, was I. I have more weight to lose and want to do the diet again - how many 'rounds' of this diet can I do and how long should I leave in between each 'round?'. Thanks!

I am delighted to read that you have done so well, and there is absolutely no reason why you shouldn't resume. In the Direct study, carried out by Glasgow University and Newcastle University, they continued on the 800 calories a day for up to 20 weeks.

@SherlockHolmes

I'd like to know how much of your own advice do you follow , and have you persuaded your children to follow suit?

I do follow my own advice up to a point. Fortunately I have a very strong-willed wife. Who snatches the biscuits from me. We were quite tough with the kids when they were young, in the sense we didn't really let them eat much junk and they were never allowed fizzy drinks. When they became teenagers obviously they did. Now they are in their 20s they eat and drink the same way we do, they just find it makes them feel so much happier and healthier.

@GoFiguire

What’s your favourite biscuit and how many of them do you eat in one go?

Chocolate Hobnobs and once I start I don't stop. Which is why there are none in the house. They have been cunningly engineered to be irresistible. So my advice would be don't start or have someone who will snatch the packet away from you immediately. My number 1 tip to dieters is to clear the junk out of the house. If it is there you will eat it.