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Doctor who created the Fast Diet answers the most common questions about it
The mobile web version is similar to the mobile app. Can I have a meal replacement shake? Milk is rich in protein and relatively low in carbohydrates, while the fast-acting sugars in fruit juice could trigger a blood sugar spike, which would negate the benefits of the fast as well as possibly triggering cravings. The Queen makes even me nervous, says Prince Harry: Contains therapeutic doses of all active herbal ingredients.

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Amazon Restaurants Food delivery from local restaurants. ComiXology Thousands of Digital Comics. East Dane Designer Men's Fashion. Shopbop Designer Fashion Brands. Since it is the fasted state that is so beneficial to us, eating lots of small meals is likely to reduce the benefits, particularly if you graze on carbohydrates. Over time, your body should get used to fasting, so keep flexible and aim to adjust to a more lengthy fasting window when you feel able.

Will I go into starvation mode? This great dieting myth is based on a study carried out during World War II, which put young volunteers on extremely low-calorie diets for up to six months. Their metabolism — the rate at which they burned calories — gradually slowed as their body went into starvation mode, so they could, in theory, last longer without food.

But a more recent experiment on the effects of short-term calorie restriction produced very different results. When the University of Vienna measured the metabolic rate of people who had been on a four-day fast eating nothing at all , they found their metabolism increased by 12 pc and their bodies had switched to major fat-burning mode.

This fits what we know about evolution. Early man often had to go without food for short periods, so starvation mode where everything slows down, you become drowsy and burn fewer calories would have been dangerous. Only during periods of prolonged famine a harsh winter, for instance would it make sense to slow down the metabolism and wait for better times to come.

Scroll down for video. Will my blood sugar fall, leaving me feeling faint? Your blood sugar levels will fall, but no lower than they might ordinarily be before breakfast. Intermittent fasting can be tough, but there is no evidence that it will cause you to faint. Will my muscles break down?

After 24 hours without any protein in your diet, your body may cannibalise your existing muscle to harvest amino acids for essential tasks, such as building your immune system. In fact, human studies suggest intermittent fasting is better than standard diets when it comes to muscle preservation. Does each fast have to last 24 hours?

In reality, if you finish your evening meal at 7. So you effectively fast for 36 hours. Ending your fast early say, Monday evening would reduce its impact on your health and waistline. Should I fast on consecutive days? Back-to-back fasts mean your body spends longer in the fasted state, which can improve weight loss and health benefits, and it means your fasting days are over in one hit.

However, after two days in a row you may start to feel resentful and bored, which can wreck your willpower and make it difficult to sustain. Be sensible on non-fast days. Eat normally, enjoy treats in moderation, but avoid bingeing.

Watch what you drink. Try adding another fast day. Go for a 4: Or even alternate day fasting, which, with exercise, could increase your weight loss to a stone in three months. How quickly will I start to lose weight? Some people lose a lot of weight straight off, but the average is 1lb to 2lb a week. What can I drink on a fast day? Plenty — but watch the calories.

Drink lots of water: If you want warmth, miso soup or vegetable bouillon feel like food for very few calories.

If you find it hard to sleep, a mug of instant low-cal hot chocolate is under 40 calories and very comforting. Try hot water with mint leaves, a scattering of cloves, a slice of ginger root or lemon grass. If you are fond of herbal teas, try new flavours to spice up the day. For a more substantial drink, a small glass of milk would be a better option than, say, orange juice.

Milk is rich in protein and relatively low in carbohydrates, while the fast-acting sugars in fruit juice could trigger a blood sugar spike, which would negate the benefits of the fast as well as possibly triggering cravings.

Coffee is a useful weapon in your arsenal against boredom and, like tea, should ideally be drunk black and sugarless. A little milk and artificial sweetener is OK, but the calories in milk add up. Can I have diet cola? Studies suggest zero-calorie sweeteners can increase the risk of putting on weight because they convince your body that a deluge of calories is about to come its way, provoking an insulin response.

In fact, being a bit tipsy could compromise your willpower. What if I succumb and have a few crisps or a biscuit on a fast day? But nibbling a biscuit on a fast day would be against the spirit of the plan and would probably spike your blood sugar and induce strong sugar cravings. Better to exercise a little willpower and have the biscuit tomorrow. Can I have a meal replacement shake? Real food is better, but shakes can be simpler than calorie-counting when you start on the Fast Diet.

Will I feel tired? Short-term, deliberate, modified fasting should not exhaust you: There will be up days and down days, and you may find that a fast day ends sooner than usual. An early bedtime and plentiful sleep are a great way to get to breakfast sooner! Will I go to bed hungry? Probably not, though it will depend on your metabolism, and how you timed your fast day calorie consumption.

If you feel hungry, take your mind off it — by reading a book or watching a film — and congratulate yourself on reaching the end of another fast day. Some people find it hard to sleep on a relatively empty stomach. Try setting aside calories for a late-night glass of milk or small snack. Many researchers in this field are slim, but they fast for health reasons. You may need to eat calorie-dense foods on non-fast days to keep a healthy balance or switch to fasting once a week, rather than twice a week, to maintain your strength and stamina.

How long should I continue? Your aim should be a permanent life change — a long-distance route to sustained weight loss. This is not a dietary fad.

Accept that it is something you will do, in a form that suits you, indefinitely. The 10 most popular Fast Day dishes ever. On non-fast days, or for non-dieters, just add carbohydrates in the form of rice, potatoes, pasta or noodles …. Spiced chicken with warm lentils and roasted garlic. Generous handful of parsley, chopped. Generous handful of coriander, chopped. Whisk marinade ingredients and rub into chicken, working under skin.

Refrigerate for an hour or overnight if possible. Preheat oven to c. Place chicken and garlic in roasting pan and roast for one hour and ten minutes, or until juices run clear. Remove from oven and rest on a plate, retaining juices in pan. Meanwhile, place lentils in saucepan, cover with water and bring to boil. When cooked, but still al dente, drain and refresh with cold water, drain again and add to roasting pan with 2 tbsp water.

Heat through, scraping pan for sticky bits on base. Remove from heat and add chopped herbs and lemon juice. Stir well, season and serve with torn chicken skin removed and soft garlic. Place ground roasted cumin and coriander seeds in large saucepan along with cayenne, turmeric, chilli, garlic and ginger and add the water.

Bring to simmer, then add coconut milk and tamarind paste. Cook on a low heat, stirring occasionally, until the sauce has thickened slightly around ten minutes. Heat grill to medium-high. Place aubergine slices on foil-lined baking tray and brush with a little curried sauce. Grill until soft and cooked through, turning once and brushing the other side with sauce around ten to 15 minutes in total.

Arrange aubergine in serving dish and spoon over rest of the hot curry sauce. Serve with 50g 1. Fresh Thai basil leaves, mint, coriander and sliced red chilli, to serve. Use a pestle and mortar to grind lemon grass, ginger and kaffir lime leaves.

Add paste to large saucepan with stock and boil for ten minutes. Add sugar, fish sauce and lime juice, tasting to check for balance. Cook prawns in broth until pink 2 to 3 mins. Add bean sprouts, plenty of herbs and red chilli to serve. Madras beef with tomato and red onion salad. Preheat oven to C. Heat oil in a flameproof casserole dish. Fry onion, garlic, peppers, cardamom, cinnamon stick and chopped chilli for five to seven minutes.

Add curry powder, stir, cook for a minute and add chopped tomatoes and puree. Cook over medium heat for five minutes, stirring.

Add beef, halved chillies, sugar, salt and pepper, stirring to ensure meat is coated. Cook for two minutes. Add stock, bring to simmer, cover and transfer to oven. Serve with salad or thinly sliced red onion and tomato with torn coriander.