Dr. Mosley introduces the reader to a number of researchers doing groundbreaking work, usually through interviews. In some of the research, Dr. Mosley becomes a human guinea pig. The reader is kept engaged by his many first-hand stories and his entertaining writing.
I'd first purchased the British version of this book last spring. It took me a while to begin to use it. The book doesn't have detailed food lists. Instead, the recommendation is to follow the included recipes or purchase meal replacement shakes (available then in the U.K. and Australia). I wanted to mostly continue eating certain foods, so it took time to figure out how to pare the portions down to 800 calories and still meet nutritional guidelines.
Perhaps most problematic for me was the recommendation to get a minimum of 50 to 60 grams of protein per day, with no further guidance. This seemed too low for someone doing daily workouts who wanted to conserve lean mass, so I began a prolonged literature search. Eventually, while looking at ketogenic diets, I found a figure of 1.2 to 1.5 grams per Kg. of lean body weight. In my case this would amount to at least 100 grams per day, or 400 calories. It quickly became apparent to me that consuming this much protein plus a fair amount of vegetables, nuts and seeds would put me far beyond the 800 calorie ceiling.
While working out the dietary details, I began another aspect of the diet, Time Restricted Eating. I decided to skip breakfast. After a few days this became so easy that I'd even delay lunch until mid or late afternoon, which amounted to a 16 to 18 hour fast each day.
The daily fasts initially reduced my energy level and endurance. My first attempt to do a multi-hour, mostly uphill hike without eating ended after a bit more than an hour, but after a couple of weeks I was able to hike at a normal pace for hours at a time without having eaten.
Since I decided not to pare down the calories to 800, my weight loss has been slower than the numbers given in the text. But overall I've been very happy with the results. My plan now is to continue Time Restricted Eating on most days, along with avoiding simple carbohydrates, in the hope that the lost weight is not regained.
Dr. Mosley doesn't discuss in detail why almost everyone who diets eventually returns to their "set point." For outstanding insight, and an approach compatible with Dr. Mosley's prescription, I found Jason Fung's "The Obesity Code" to be compelling.
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It actually works!
I really like this book. Dr. Mosley has done it himself and it has worked for him. My book has UK measures and product names (I am not in UK), but either I convert the numbers or just use the recipes as a guideline.I have done the 800 kcal a day for 11 days now. I have lost 9.8 pounds-this is thrilling for me-I do not lose weight at this rate after the first week. I decided, as a woman of “a certain age”, to also do the intermittent fasting, so I just eat lunch and dinner. For calories, I split them about evenly between the 2 meals, depending on my day. I am doing about 50-60g of net carbs a day to keep the insulin lower but not really doing keto-in fact, on Sunday at a church dinner, I ate 2 small ginger snaps and a small spoonful of a casserole with some pasta, BUT I ate a lot of salad as well. I try to focus on lean protein and MANY vegetables-I eat berries or occasionally an apple or orange at lunch. Some examples of meals are:-Sheet pan roasted asparagus, sliced zucchini and red onion sprinkled with tarragon, with 3 oz of sautéed scallops over 3 Tablespoons of regular rice. Normally we eat brown rice-this was a spur of the moment addition.- roasted chicken -I ate 3-4 oz of breast meat and a small Greek salad with olives, feta, pepperoncini, onion, tomato, sliced beets, chick peas, 3 -4 croutons and cucumber. I made my own dressing with all olive oil instead of canola or other seed oils which inflame me, apple cider vinegar and spices.-1 egg and 3 egg white scrambled eggs with 1 slice uncured turkey bacon and 1/2 an100% WHOLE GRAIN English Muffin with 1t of butter with a small smoothie of 1/2 c frozen blueberries, 2 c baby spinach and water.-an Asian stir fry with many vegetables, some chicken and a little whole grain soba noodles.I thought this would be like everything else I have tried during the last few years. All I have done is lose, gain, lose, gain….the same 5 pounds. But I have passed that invisible barrier!I don’t feel hungry, I eat as much as I need, but I try to eat very clean. I get enough at meals. I don’t snack-I think it sets you up to fail. I do eat 2-3 raw almonds or walnut halves while cooking dinner, occasionally, to fight cravings for unhealthy processed foods.I feel my tastes changing and am very hopeful that I can continue this for the full 12 weeks. I really want to make this consistent, healthy eating a habit.As a reference, even though I am overweight, I do not suffer from high blood pressure, diabetes, or other chronic diseases. I do, however have knee, hip and leg pains from old injuries and being too heavy. I am hoping that weight loss will help with that.
Top reviews from other countries
Denitsa Laffchieva Mora
Dissapointing. The authors of the recepies didn't read the book.
Reviewed in Germany on February 15, 2021De hunt
Go for it, become healthy through your eating plan
Reviewed in Australia on March 20, 2021Diane Lefebvre
Super livre sur le jeûne intermittent
Reviewed in Canada on August 28, 2023
