The fast diet: the secret of intermittent fasting — lose weight, stay healthy, live longer PDF
Preview The fast diet: the secret of intermittent fasting — lose weight, stay healthy, live longer
DR MICHAEL MOSLEY & MIMI SPENCER Qc Neenpayy pep Eat what you like, Cl pepe ' _most of the time THE SIMPLE SECRET OF INTERMITTENT FASTING: LOSE WEIGHT, STAY HEALTHY, LIVE LONGER DR MICHAEL MOSLEY & MIMI SPENCER Copyright sas Esmo.t louse ante Tea ‘This ebook atin fst pubished i 2013 | Michael Mley and Mir Spencer pho Vit} May Mi Sra be iid aie sere eee aco con oe Lapa Des ae sorely pemir gah abr elena he Se scuba ete which tae plums pod yap gh J Any anther cebu oruze ofthe ay aetna ae SUB ISBN wrarrurzieKe Yor my wife Clare and children Alex, Jack, Danle! and Kate ~ ‘who make living longer worthwhile, AME Fur Nea, Ly May aul Paul — ny Brighton rack, An For iy parents, who have always known that fond is love. 1S CONTENTS Tile Page Daatiearion Tasudsetion she Sclonce of lasting se Vast Diet in Yactice ‘The Fast Die Rating Plan The Fast Diet and Me slurs Conor Endnotes And Research Pagers Acknensledgemonts Author Blogs ime Hates Copyeight INTRODUCTION Over he as “ew decades, food fads have come and gone, but the standard medical advice an wat eansitutes a healtty hfestye has stayed much the same: oat low-fat foods, exorelse moto... and ewer, ever skip ancals, Over tl sare period, levels uf obesity ‘worldwide have soared So is there a dillerent, evidenve based approach? One Wat relies on slence, not opinion? Well, we thlak these Is Theriot Fasting ‘Whoa ie fist read about the alleged bencfis ef Intermittent Fasting, we, like many. were sceptical, Fasting seemed drastic Cifficelt ~ and. we both knew that dieting, of aay description, 1s enevally door fal But nase tha we" house ti depth fand tied € ourselves, wo are convinced! of tis remarkable poten As one ofthe rascal experts interviewer fr this hook puts it: “Thore is nothing else you can do to your body tha: Is as poweaful as fasting, Fasting: an ancient idea, a modern method Tasting is nathing nev. AS we'll discover in the next capler, your body’ is designed (o fast, We evolved at a time when [ood was source: we are die product of millennia of east and famine, The reason we ssspond so well Intermittent lasting is that i: miles, Tar more accurately than threw ricals a lay, the environment in which modeen humans were shaped Fasting, of course, remains an atticle of faith for many. The fasts of Lent, Yom: Kippur and Ramadan ago Just somo of tho better knowin examples, Greek Orthodox Christians are encouraged to fast for 180 days of the year faccarding to Saint Nikolai of Zieh, ‘Glultony makes & man gloomy and lesrlul, but fasting makes him joyful and couragecus’), while Buddhist monks Fas th: nese mown an! Fall moon af exch hana ment Many nae ofus, however ser ty be eating most ofthe Hine Were rarely ever Iumry. Bul we are cissalistied. Wilh our weight, cur bodies, our hole, Intermittent Fasting can put us back Ja touch with ou human selves. THis route not only 1p weight loss, bul also to Tongeeren health and wellbeing. Scienlisis are only just begining w ciscover and prove how powerlul a uli. can be, This book 1s a product of that cuttng-odge research and Its impact on our current thinking about weight Toss, divease resistance and longevity. Tut tt alsa the result af aur persona) experience. Both are relevant here the lab aud be lilesivle so We Investigate Intermittent Fasting fom vo complementary perspectives. Pins, Michael, who used his boy and medica {raining to test ts potential, explains rie scientific foundations of Intermittent Fasting and the 5:2 diel something be brought to the ‘world’s sttention fast summer ‘Then Mimi offers a practical guide on how to do it safely. effceatvely and In a sustainable way, a way char will ft easily inte your nommel, everyday life. She looks in detail al how Lasting The, what yen em expert frm day ts lay, wheat Uae whem eat and provides « host af tips and strategies to help you gain the greatest bone’ From the diet's simple preeoprs As you'll soe below, the Fast Dle= has changed hoth of our tives, We hae il de he se ar yr Michael's motivation: a male perspective | am a 38-year-old ma‘e an¢ before 1 embarked an my exploration cof Intermittent Vastieg 1 was mildly overweight: at 5°11". 1 reeighea around 85ky (13 stone 61D) and ead a Body Mays Tale (BMD of 26, waich put me into the averweigh. category, Unt my mid 80s, T had been sli, but like many people T hen gradually put on welght, around 0.5kg a year 'Ihis doesn't sound tone, but ver a couples a cacy it pst ne up and wp, Slowly 1 realised that | was starting to resemble my father, a man ‘who siragale! with his weigh al his Head ied im his erly 70 complications associated with Ubu. At his Funeral many uf fis fiends coramented on how like hit L had become. 1 was fortunate encugh, while making a documentary for the [BBC. to havo an Mla scan done. Ihis roveslod that | am a TOLL “hin ow tae Gls sad Fat Tail, This ste tnt eargesaus sort of ft visceral fl, because i wrap itself around your ileal cxgans and puts you at risk of heart disease nd diabetes. later tad blood tests that showed 1 was heading towards diabetes with 2+ ewuleseval score Uk as als way one High, Chay T was folng to have 19 do something about this. T teed following standard advive. Exceot it made lle diference. My weight and blood profile remained stuck in tho ‘danger abcad” zona. Thad never tried dining be'ore: becane Td never Roond a die that Thoughe sculd work. F watched my father try every form of Giet, rors Scascale throug Atkins, from the Canbridge Diet to the Drinking Man's Diet. Io lost woight on each one of them, and then within few months put cai back on, and moce. “Then, at the heginning af 2012, T was approached by Aidan Laverty, editor ofthe BEC seienve series Horizen, why asked if | ‘wold Tike te pnt mys Forwards sien pg eo explr the science behind life exensica. 1 wasn't sure what we woul find but, along. with producer Kate Dar and researcher Roshan Samarasinghe, we quickly focused on calorle restleton and Fass Fe np, Calorie wesrieion (CR) fy prety brutal! fnsolves ein a awful Lo fess than normal persun would expect Lo eal, and doing se every day of your - hepofully~ fang Ifo'The rasor people put themselves though this is thar it Is the only intervention that 3as ten shown wo exter expan, at Teast in animals. There are around 50,000 CHRONies (Calorie Resuictors on Opting Nutrition) worldwide, and I have mel quite @ member of Uhem Despite their generally fabulous blochemleal profile, [have nover Invent seriously templet jan tet shiny ranks. T sly de fave the will ower or desire lo Hive pemsnently on sm extremne lw calorie diet.
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