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The FastDiet - Revised & Updated: Lose Weight, Stay Healthy, and Live Longer with the Simple Secret of Intermittent Fasting Paperback – January 6, 2015
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About the Author
Dr. Michael Mosley is the author of The Clever Gut Diet, The 8-Week Blood Sugar Diet, and the coauthor, with Mimi Spencer, of the #1 New York Times bestseller The Fast Diet, which has been published in over thirty-two languages around the world. He is also coauthor, with Peta Bee, of Fast Exercise and wrote the foreword for The Fast Diet Cookbook by Mimi Spencer and Dr. Sarah Schenker. Dr. Mosley trained to be a doctor at the Royal Free Hospital in London before joining the BBC, where he has been a science journalist, executive producer, and, more recently, a well-known television personality. He has won numerous television awards, including an RTS (Royal Television Award), and was named Medical Journalist of the Year by the British Medical Association.
Mimi Spencer is a feature writer, columnist, and the author of 101 Things to Do Before You Diet.
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Top Customer Reviews
But this book completely convinced me that your body doesn't go into the dreaded starvation mode until you have fasted for days or maybe even weeks. Certainly not after one day of low calorie eating. It's just the opposite. A little hunger puts you into fat-burning mode. And I can tell it's working. I've lost 7 of my EXTREMELY stubborn 15 pounds that I've been trying to lose, in just 3 weeks, and it's not just water weight. My measurements are smaller and people are asking me what my secret is! I have more energy on both fast and feast days, and my stamina us up. My exercise instructor said she was amazed at how much stronger I seem lately.
Because of my new understanding of how hunger affects the body, on my feast days I don't feel like I have to rush to eat right when I'm hungry. I actually like to wait until I have a nice big appetite. The food tastes better, and since I'm only eating 3 times a day I can really enjoy that bigger meal. It fulfills me much more than those diet-y little meals I was eating before. I think that's why I always used to fall off the healthy wagon. I was never really satisfied. Also, I don't stuff my face the way I would before if I got too hungry. Before if I happened to get really hungry, I'd pig out, thinking that I deserved to really go crazy since I hadn't eaten all day. Now I just see getting good and hungry as natural, and then I eat a reasonable amount.
And all the little tips in the book really helped me figure out how to make the fasting days fly by. The way I do it is that I drink coffee (with a little unsweetened almond milk and Splenda), Good Earth Tea (iced), lemon water, fizzy water and maybe chicken broth through out my busiest mornings. Then I have scrambled eggs with cheese at 1:00. A sweet potato with Greek yogurt and salsa at 4. Then I go to bed early. The tip I like best is just reminding myself I can have whatever I want tomorrow. Sounds trite, but it works like a charm. I always think I'm going to have a burrito or a huge take-out spaghetti and meatballs, but when the next day comes, my appetite is so small I don't feel like eating it. I also feel so light and healthy that it doesn't even sound appealing. Last week I did have a big old Panda Express lunch and this week I had the spaghetti, but when I stepped on the scale the next morning I was lighter than ever!
But for me, the best part is that I'm not on this awful diet roller-coaster. I used to be "good" for about 2 or 3 days and then I'd be "bad" and ruin it. Then I'd feel guilty so I'd eat more to make myself feel better, then I'd be good again, only to ruin it... This is no way to live! My feelings of self-worth should not be dependent upon what I eat! This new approach isn't about being good or bad. It's just eating or not eating. It's easy for me to not eat when I only have to do it for one day. I don't feel like I'm being "good." I just feel like I'm doing something good for my body. And the next day when I indulge- if I even do, I feel like it's all part of my healthy plan. I just know that this is something I can do forever. I actually look forward to the fasting days as a chance to re-boot. I also like to use the hunger pains to remind me to be live a life of compassion for myself and for others. But that's another story...
Enter Dr. Michael Mosley with "The Fast Diet". Dr. Mosley a science researcher, investigated how fasting can result in enormous benefits such as increased longevity, lower blood pressure, improved cholesterol and much more. He presented his findings in the British television BBC special documentary "Horizon: Eat, Fast and Live Longer".
Instead of a pure fast Dr. Mosley found that you could enjoy many benefits from eating a reduced calorie diet just 2 days a week and eating normally the other 5. For women about 500 calories and for men about 600 on the 2 lower calorie days. Based on the documentary thousands of British people tried eating this way and found it to be fast, effective and much easier than a traditional diet.
In the book, "The Fast Diet", Dr. Mosley presents the science behind how and why the diet works. His co-author Mini Spencer shares menu plans and tips to make the plan user friendly. The book also includes color photographs so you get a feel for what a low calorie day looks like. And there are inspirational accounts from people who are using the diet, losing weight and enjoying greater health and renewed vitality.
A typical 500 calorie day on the plan might include a small apple, small mango and small boiled egg (223 calories) for breakfast and a tuna, bean and garlic salad for dinner (267 calories). Or you could spread your calories between lunch and dinner or eat them at one main meal. The plan is very flexible. The days you are not on the plan you eat normally, including high fat foods, without counting calories. You might think that on the feed days people would go crazy but research has shown that people eat only a little more than what they would normally eat. Knowing that you can have pretty much what you like most days of the week makes sticking to the plan so much easier than traditional diets.
Based on the documentary (before the book was released in the U.S.) I decided to try the plan making up simple 500 calorie meals and I was amazed at how much easier it is than traditional dieting. Variations of the plan are easy to do also such as every other day, 4:3 etc. And if you miss a day you simply get back on track the next. On fast days, I like to go as far into the day as possible without eating so I have a cup of espresso in the morning, an egg on sandwich thin with berries around noon, small snack mid-afternoon and a protein with veggies for dinner. It has been surprisingly easy to do. I dropped 5 pounds fast!
The benefits of following 5:2 are huge from what we can see visually i.e. weight loss to what we can't i.e. our bodies inner workings. And best of all many find that it is so much easier to diet just a couple days a week than every day. You really do get used to it. Once you have achieved your desired body weight you can adjust the plan to one day a week if desired or eat a few more calories on the diet days.
Side note - I purchased the Kindle version of the book and the formatting is excellent. The menu plan is hyper-linked to the recipes and the color photos are clear.
Overall if you are struggling with traditional diets and want to improve your health, this book, "The Fast Diet" gets my highest recommendation!