thursday, september 17, 2020 page 45 dr michael mosley’s ......michael mosley shape up britaindr...

Daily Mail, Thursday, September 17, 2020

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Just eight weeks later, it’s a different story. ‘I’ve got so much more energy now and, with the gym reopened, I’ve got some-thing of a spin class addiction. I’m doing ten classes a week, but I love it!’ she enthused.

T he coronavirus pan-demic has proved a wake-up call for any-one who’s carrying too much weight, and that’s most of us: two-thirds of British adults are now classed as either overweight or obese.

Not only are you more likely to die or suffer severe complications from Covid-19 if you’re over-weight but a vaccine, when one becomes available, is less likely to be effective.

On top of that, more and more research is now pointing towards the increased risks of developing

other serious chronic diseases such as type 2 diabetes, cancer, heart disease and dementia if you have a bulging waistline. This is alarming, but don’t despair. As we’ve been revealing all this week, it is possible to

reverse all this within a matter of just weeks, as our unique experiment has shown.

It was with this in mind that I joined forces with the Daily Mail to devise our special Shape Up Britain challenge with the help of

my wife Dr Clare Bailey, a GP and best-selling food writer.

We’ve put together a special series, which we’ve been sharing all this week, full of tasty low-carb, low-calorie recipes and advice

based on the robust science behind our Fast 800 diet.

To show you what could be achieved, we recruited the help of normal people, all of them carrying too much weight and

all wanting to change. Thirteen people who live on

the same street in Chudleigh, Devon, and 17 members of a Facebook friendship group

based in Rotherham, South Yorkshire, stepped forward to see how much weight they could lose in just eight weeks, and what other health benefits they would reap. Their weight loss has been

most impressive: the two groups lost 39 st 8 lb between them, with 23 individuals losing

more than a stone each. But even more brilliant to see is

the exciting impact losing weight has had on other areas of their lives. All our volunteers were given detailed assessments before they started with Bupa health Clinics to ensure they were suit-able candidates and to unearth any health issues. These were then repeated after eight weeks.

TheRe were reports of reduced blood pressure readings, improved cholesterol levels, lower blood sugar levels and reduced joint pain as well as other health benefits besides.

It’s fair to say that many found it quite an adjustment to swap their old habits for a new regimen, particularly if they’d been eating a lot of processed food high in sugar or starchy carbs.

‘I was shattered for the first week, but my energy levels soon returned,’ was how Kerry summed up her transition to low-carb eating.

‘The first four days were tough,’ agrees 35-year-old Victoria Bateman, who lives in Chudleigh and works in hospitality and often grabbed ‘something unhealthy’ for supper.

But she persevered on our Fast 800 programme, inspired by the simplicity of the recipes to lose 2 st 1 lb.

‘The tomato and cannelloni bean soup was so simple but so filling and satisfying. I’d often take it to work for lunch. By day ten, I found I’d adapted. I was less tired and sleeping better,’

PeOPle often stop me in the street to tell me how good they feel after shedding weight on my Fast 800 programme.

As well as looking slimmer and seeing big improvements in blood pressure and blood sugars, they are delighted to discover they have fresh reserves of energy and a new zest for living.

Often this comes as something of a surprise to them — they’ve been so used to feeling permanently exhausted and sleeping badly on a regimen of ready-meals, constant snacks and little or no exercise that they’ve actually forgotten how life used to be when they were lighter and fitter.

But hearing about people joining exercise groups — or being able to play with their children or grandchildren — is music to my ears because ultimately the goal of a good weight-loss pro-gramme is to enable you to enjoy better health and quality of life than before.

So I was very pleased to learn that Kerry Moxon, a 41-year-old administra-tor from Sheffield, had enthusiastically taken up spinning classes after losing 2 st 2 lb in eight weeks on the Shape Up Britain challenge.

Kerry freely admits the weight ‘piled on’ — three stone to be precise — when her gym closed and she found herself ‘living off toast’ during lockdown.

‘I’d tried to lose weight on my own but it wasn’t shifting. My knees were clicking, my blood pressure was a bit raised and when I saw the number on the scales I thought: “how have I let myself get to this point?”’

by Dr Michael Mosley

Dr Michael Mosley’sShape up Britain

the Fast 800 way

The FasT 800 challengeOUR volunteers took part in the Fast 800 online diet programme, which involves recipes, advice, exercise plans and access to online coaching. They were also given Fast 800 shakes to complement the recipes.

Before they began, they were given comprehensive consultations and assessments at Bupa Health Clinics to check measurements including blood pressure, diabetes risk (calcu-lated using several factors including HbA1c blood tests), heart rhythm screening, lipid profile, weight and

body mass index. They were then re-assessed after eight weeks. Dr Arun Thiyagarajan, medi-cal director of Bupa Health Clinics, says: ‘It is great to see that the Daily Mail volunteers have

been able to make such an improvement in just eight weeks.’

But he emphasises this is just the beginning — to reap the best health benefits, you need to keep up your healthy habits.

Visit thefast800.com for the online programme. For more information on the health assessments, go to bupa.co.uk

It’s not just your figure that benefits from losing weight...

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Food toimprove your mood boostenergy

and

Mouth-watering plan to get YOU trim and healthy

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she says. ‘With a stone off, I’ve got so much more energy,’ agrees Carly Mur-phy, a 32-year-old party planner from Rotherham who lost a stone.

There are good reasons for this. Our typically busy lives mean we often grab snacks, sandwiches and ready-meals rather than cooking from scratch, and these tend to be full of sugars and starchy carbohydrates that cause blood sugar levels to spike.

Because high levels of sugar in the blood are toxic, our bodies respond to the excess glucose by producing lots of the hormone insulin. This makes your body store that excess energy around your waist in the form of fat.

But the surge in insulin, required to rapidly bring down your blood sugar levels, also has the side-effect of producing an energy slump, which is why many people feel tired in the middle of the afternoon, particularly if they’ve had a high-carb lunch.

The Fast 800 diet, however, with its focus on Mediterranean-style ingredients such as fish, good fats, nuts, legumes and plenty of fruit and vegetables, ensures you don’t get such big blood sugar spikes. So shedding an unwanted spare tyre is

SECRETS TO OUR SHAPE UP

BRITAIN SUCCESS

only the beginning of the many positive health benefits you can expect if you join our Shape Up Britain challenge.

To inspire you further, today we’re sharing some more delicious Mediterra-nean-style, low-carb recipes created by my GP wife Clare from the wide selec-tion that our volunteers enjoyed.

Soup was a particular favourite with our volunteers, even with those who didn’t regard themselves as soup fans. It’s easy to make and store.

There are so many different flavours you can experiment with, and it’s also surprisingly satisfying.

Ring the changes with the fennel and butterbean soup featured here. Another autumn favourite is pumpkin and pancetta soup (see thefast800.com for this and more recipes).

All have been carefully calculated to give you all the vitamins, minerals and nutrients you need for optimum health and keep you feeling full and satisfied. As someone who’s been lucky enough to sample plenty of Clare’s cooking over the years, I know you’ll enjoy them.

Start on our Shape Up Britain challenge today and in just eight weeks’ time you, too, could be lighter and have more energy than you’ve had for years.n NOTE: The Fast 800 is only suitable for those who are overweight or obese. If you have any health concerns or you are taking medication, speak to your GP before embarking on the plan.

OUR 30 volunteers lost 39 st 8 lb over eight weeks. Here’s how you can emulate them:n USE cinnamon instead of sugar as a sweetener — sprinkle it over yoghurt, for instance. n DRInk fizzy water and herbal tea to stave off hunger pangs.n kEEP your hands busy if you get hungry — take up a new hobby whether it’s knitting or gardening.n EnjOy pudding? Save your ‘breakfast’ until after your main meal in the evening. n FInD an exercise you love such as a spin class or a dance video on youTube and download an exercise or steps app to see how much exercise you’re doing, then try to beat the total. n jOIn a Facebook or WhatsApp group to share tips and motivation.n PlAn, plan, plan ahead — it makes all the difference if you have a lunch or breakfast you can simply grab from the fridge.

SHape up britain

SERVES 2l 80 g plain full-fat Greek yoghurtl Fresh dill, finely choppedl 2 garlic cloves, peeled and crushedl 1 lemon, juicedl 4 tsp extra-virgin olive oill 360 g skinless chicken breastl 150 g green beans, washed and trimmedl 1 bunch tenderstem broccoli In a large bowl, combine the yoghurt, dill, garlic, juice of ½ the lemon and 2 tsp of olive oil. Whisk together, cover and refrigerate.Heat the remaining olive oil in a large frying pan and cook the chicken for approximately 15 minutes, or until browned and cooked through. Remove from pan and set aside — cover with tin foil to keep warm.Steam the beans and tenderstem broccoli over a pan of boiling water for 2-3 minutes, until tender. Drain.Cut the chicken into strips, divide between two plates with the beans and tenderstem broccoli. Drizzle the yoghurt mixture over, season with salt and pepper. Squeeze over remaining lemon juice and enjoy.

Greek Yoghurt and Dill

Chicken with Greens

Prep time: 5 minutes l Cook time: 13 minutes

SERVES 1l ¼ lemon, juice onlyl 1 spring onionl 1 tsp capersl 1 garlic clove, crushedl 1 tbsp extra-virgin olive oill 2 large free-range eggsl 6 asparagus spearsl 60 g cherry tomatoes, halved

In a blender, combine the lemon juice with spring onion, capers and garlic, and blend until

almost smooth. While still blending, gradually add olive oil until emulsified. Season with salt and pepper. add a splash of water to help with the blending if there’s not enough liquid. Hard boil the eggs. To do this, half fill a saucepan with water (ensure you have enough water to cover the eggs) and bring to boil. Once the water is boiling, gently, lower in the eggs and boil for 7 minutes. Remove the eggs from the

Asparagus Salad with EggPrep time: 5 minutes l Cook time: 10 minutes

Green Brekkie BowlPrep time: 15 minutes l Cook time: 20 minutes

Apple, Pear and Hazelnut

Yoghurt

CalORIeS PeR SeRvIng 343

Prep time: 5 minutes l Cook time: nil

SERVES 1l 1 pear, slicedl 10 g hazelnutsl 100 g plain full-fat Greek yoghurtl 1 apple, sliced

PlaCe yoghurt in a bowl and top with sliced fruit and hazelnuts.



SERVES 1l ½ tbsp extra-virgin olive oill 1 tsp ground paprikal 70 g kale, de-stemmed and shreddedl ½ courgette (approx 75 g), choppedl 50 g button mushrooms, slicedl 50 g spinach leavesl 2 large free range eggsl 1 tbsp white vinegarl ½ avocado, mashed

PlaCe a large frying pan over medium heat and add the olive oil, paprika, kale and courgette. Cook for approximately 7 minutes, or until the kale turns soft, you may need to add a splash of water to help this along. now add the mushrooms and cook for another 5 minutes. Finally, add the spinach, turn off the

heat and stir through. To poach the eggs, add water and vinegar to a large saucepan until 8 cm deep. Bring to the boil and then reduce to a simmer. Crack an egg into a small bowl. Using a large spoon, gently stir the water in a circular motion to create a whirlpool. This will draw the egg into the centre of the saucepan. Carefully slide the egg into the water. Cook for 3 minutes for a soft yolk, or 4 minutes for a firm yolk. Using a slotted spoon, remove the egg from the water. Repeat with the other egg.Place the wilted greens into a large bowl, add the avocado and top with the poached eggs. Season with salt and pepper and enjoy.


COOK’S TIP

Cooking for family? Serve with brown rice, lentils or

a slice of seeded bread for those with

no weight to lose

almost smooth. While still blending, gradually add olive oil until emulsified. Season with salt and pepper. Add a splash of water to help with the blending if there’s not enough liquid. Hard boil the eggs. To do this, half fill a saucepan with water (ensure you have enough water to cover the eggs) and bring to boil. Once the water is boiling, gently, lower in the eggs and boil for 7 minutes. Remove the eggs from the

boiling water and immediately place them into a bowl of cold water. Peel and halve the eggs — season with salt and pepper. In a serving bowl, mix tomatoes into the asparagus and arrange eggs on top. Top with the dressing and season with salt and pepper.

Asparagus Salad with EggPrep time: 5 minutes l Cook time: 10 minutes

Mushroom Stroganoff

with GreensPrep time: 8 minutes l Cook time: 18 minutes

ServeS 2l ½ x 400 g tin red kidney beansl ½ x 400 g tin brown lentilsl 30 g rocketl 2 tbsp capers, and ½ tsp caper brinel 1 tbsp crunchy peanut butterl ½ tbsp tahinil ½ tbsp tamari saucel ½ tbsp apple cider vinegar

TO mAke the salad, drain the lentils and kidney beans and split

across two bowls with the rocket leaves and capers. For the dressing, mix the caper brine, peanut butter, tahini, tamari sauce and apple cider vinegar together in a bowl. Add a splash of water if it needs loosening. To serve, pour half the dressing over each bowl of salad.

Protein-packed SaladPrep time: 10 minutes l Cook time: Nil

ServeS 2l 1 tbsp extra virgin olive oill 1 onion, peeled and dicedl 2 tsp ground paprikal 2 garlic cloves, peeled and dicedl 350 g button mushrooms, slicedl 150 ml vegetable stockl 3 tsp Worcestershire saucel 150 g broad beansl ¼ cauliflower (approx 200 g), cut into floretsl ½ head broccoli (approx 150 g), cut into floretsl 45 g plain full-fat Greek yoghurtl 50 g alfalfa sprouts

HeAT the oil in a frying pan and sauté the onion for 3-4 minutes. Stir in the paprika and garlic and cook for a further minute.Add the mushrooms and continue to cook,

stirring frequently, for 4-5 minutes. Pour in the stock and Worcestershire sauce, bring to the boil and simmer for 4-5 minutes. meanwhile, steam the broad beans, cauliflower and broccoli for 5-6 minutes, until tender. Take the mushrooms off the heat and stir in the yoghurt. Season to taste. Divide the stroganoff with the steamed vegetables and alfalfa sprouts between two plates.

CAlORIeS PeR SeRvINg 339

ServeS 2l 1 large fennel bulb, trimmed and choppedl 1 carrot, peeled and choppedl ½ onion, peeled and choppedl 1 courgette (approx 150 g), choppedl 1 garlic clove, peeled and choppedl 600 ml vegetable stockl 1 x 400 g tin butter beans, rinsed and drained

SAuTe fennel, carrot, onion, courgette and garlic in a large

saucepan with a splash of water until the onion has softened.Add the vegetable stock and bring to the boil, reduce the heat and simmer for 20 minutes.Add the butter beans and stir until warmed through.using a hand blender or food processor, blend until the soup becomes smooth. Divide in two and serve. Season to taste.

Fennel and Butterbean Soup

Prep time: 12 minutes l Cook time: 25 minutes





SHape up britain

Fasting has given me MORE energyI want to be In good shape at 40Chris hall, 39, is a company director from sheffield and is married to sarah, with whom he has three children, Taylor-Jo, 19, louis, 15, and alfie-Bear, 12. he says: As I run a kids’ football team I’ve always been active, but years of eating rubbish had seen the pounds creep on. I had been suffering from a bad back and my knees were starting to hurt, too. so when a friend put me forward for the shape up Britain chal-lenge I thought: ‘Why not?’

I’m turning 40 in a few weeks and I want to start my new decade afresh.

The key to weight loss has been the fasting for 16 hours a day. I’m not a breakfast person so it was easy for me to skip that and have lunch.

I’ve been using the Fast 800 recipe book more than the online plan and have rediscov-ered my love of cooking.

Before starting this diet, I realised we were relying too much on convenience food. But now I like cooking meals such as sunday lunch with plenty of veg and or Parmesan chicken. I’ll even have some of the leftovers for lunch the next day.

If I have a craving about 9pm, I’ll have some green tea and I’ve even been able to treat myself to the odd takeaway or a couple of pints of beer, and the weight has still come off.

My wife sarah has been enjoying the meals with me and she’s lost 8lb, too.

I’ve found I am moving around more easily. My knees and back are much better. The weight was all around my stomach and it’s disappeared. I want to get down to 13 st and I think it will be easy to stick to this way of eat-ing for the rest of my life.

My unIforM fIts agaInKelly Davis, 41, a community children’s nurse, is

AS OUR volunteers discovered, the Fast 800 plan has another commonly reported benefit — a more positive outlook on life.

‘I’ve found my mood has improved,’ says mother-of-one Victoria Bateman, 35, who works in hospitality management and lives in Chudleigh, Devon, with husband Kieron.

‘I have taken antidepressants in the past so can be prone to feeling low. I’m not on medica-tion at the moment, but can sometimes feel a bit down.

‘But I haven’t felt at all like this since starting the diet. I do won-der if that has played a part.’

Victoria is right: there is good evidence a Mediterranean diet will improve your mood.

That’s probably because the fibre and other nutrients ‘feed’ the good bacteria in your gut, which in turn produce chemicals that dampen inflammation throughout the body, including the brain. And that helps reduce depression and anxiety.

In other words, eating certain fruit and vegetables — including onions, berries and leeks — can have a direct, positive effect on mood and mental wellbeing.

‘I find myself feeling so much more relaxed,’ says Stephen Brown, the 43-year-old manager of a holiday park in Devon who lost 2 st 1 lb. ‘I used to be quite an anxious person, waking up in the middle of the night with my mind teeming with what I had to do the following day. Now I sleep like a baby.’

Another big benefit is once you start losing weight, you’re more inclined to exercise simply because it isn’t such hard work.

This was true for civil servant Joanna Brown, 41, from Sheffield, who lost 1 st 8 lb. ‘I’ve had a personal trainer for a while and I’ve noticed the exercises are getting easier. I feel much lighter when I am moving,’ she says.

endorphIn rush beats

a sugar hIgh

tomorrow: SUPPErS For BEttEr SLUmBEr

n reCiPes taken from thefast800.com online programme followed by our volunteers. The Fast 800 recipe Book: low-carb, Mediterranean style recipes for intermittent

fasting and long-term health by Dr Clare Bailey and Justine Pattison, foreword by Dr Michael Mosley (short Books, £16.99)

JOIN us at 6pm today for an exclusive live event with Dr Michael Mosley and Dr Clare Bailey as we launch our new health campaign, Shape Up Britain, which uses their revolutionary, scientifically proven Fast 800 plan to help you lose weight — fast!

Book your FREE place now at mailplus.co.uk/events

Your chance to see Dr Mosleymarried to stephen. The couple have two

sons, Finley, 17, and Cameron, 15, and live in Chudleigh, Devon. she says:

Whenever I have tried dieting in the past, the weight would just go back on again. so much so that I’d given up.

As a result, I was feeling low and not good about myself. I wouldn’t get on the scales so when I started the Fast 800 plan and found I was the heaviest

I ’ v e e v e r been, I was

horrified. But it wasn’t

really surprising because I was

comfort-eating and that left me feeling sluggish so I didn’t do much exercise. My work uniform was tight and when I caught myself in the mirror, I looked lousy.

This has been an amazing opportunity to stop bad habits. For me, it wasn’t a diet so much as a different way of life and one

I could incorporate with family meals for the boys. I’ve loved the sheer choice of dishes such as the garlic prawns, and the pesto cod. It’s all so tasty!

It was a challenge at the start. The first week I had headaches and no energy. But after giving up sugar, I expected this would happen. But when the weight started falling off, it was better than any kind of sugar rush.

Within the first week, I’d lost 10 lb and I was a stone lighter within three weeks. It was like shedding my old life. In fact,

someone at work the other day said I was glowing.

Obviously, the diet and weight loss has played a key part in that, but so has taking up mind-fulness and exercising again. I love skipping and doing the hIIT exercises from the Fast 800 online programme.

now my clothes fit so much better and I feel less bloated. Best of all, I feel happier, which means everyone in the house is happier. That’s why I’m going to stick with this. It has literally been a revelation.

see page 66for details

BEFORE wEIghTAFTER TOTAL wEIghT LOSShEIghTBMI BEFOREBMI AFTERwAIST BEFOREwAIST AFTER

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Transformed: Chris hall and Kelly Davis before and after starting Fast 800

buy the fast 800 brilliant book collection and

save 20%

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