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Well, one of the things you need to do if you want a leaner and healthier body is getting enough sleep (stock image)

Trying to lose weight? Well, one of the things you need to do if you want a leaner and healthier body is getting enough sleep. For most people, that means seven to eight hours a night.

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If you try to survive less, as many people do, this will mess with your mood and your body's ability to control your blood sugar levels, which can lead to overeating.

To see what impact the reduction of sleep can have, I participated a few years ago in an experiment organized by Dr. Eleanor Scott, who works at the University of Leeds.

We recruited a group of healthy volunteers and, under her supervision, provided them with activity monitors and continuous glucose meters so that we could see what happened to their blood sugar levels.

Well, one of the things you need to do if you want a leaner and healthier body is getting enough sleep (stock image)

Well, one of the things you need to do if you want a leaner and healthier body is getting enough sleep (stock image)

Then we asked our volunteers to sleep normally for two nights (so we had a baseline to work from), have two nights where they went to bed three hours later than normal, followed by two nights where they could sleep as long as they enjoyed it found.

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Of course, as an avid self-experimenter, I participated. I was unpleasantly surprised by how much my blood sugar level rose on the days I was sleep deprived, and how hungry that made me.

The same was true for my fellow volunteers. When we met to share our results with Dr. To get Scott, everyone complained about having the munchies. As a volunteer said: & I wanted a lot of cookies and I didn't just have one. I'd go for ten. I wrote it down in my diary – ten custard creams. & # 39;

& # 39; Is that unusual? & # 39; I asked him.

& # 39; Well, that is certainly unusual for breakfast! & # 39; He answered.

Each of us, whether we had used cookies or managed to maintain our normal diet, saw clear increases in our blood sugar levels, to the point where some previously healthy individuals had levels that you would expect with borderline type 2 diabetics . These problems disappeared after a good night's sleep.

So why is this happening?

Dr. Scott said: & We know that when people have a lack of sleep, they often crave sweet foods, which could explain the craving for custard cream. We also know that if you are awake when you are not supposed to be, you produce more of the stress hormone cortisol and that this can affect both your appetite and your glucose levels. & # 39;

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As Dr. Scott noted, a bad night's sleep also disrupts hunger hormones such as leptin and ghrelin. These work together to control appetite. Leptin reduces hunger, while ghrelin stimulates it. When researchers at the University of Chicago recently checked starvation levels and appetite in a group of volunteers, they saw some dramatic results.

If you try to become less like many people do, this will affect your mood and your body's ability to control your blood sugar levels, which can lead to overeating (stock image)

If you try to become less like many people do, this will affect your mood and your body's ability to control your blood sugar levels, which can lead to overeating (stock image)

If you try to become less, as many people do, this will confuse your state of mind and your body's ability to control your blood sugar levels, which can lead to overeating (stock image)

As part of this study, volunteers were asked to sleep only four hours a night for six nights, followed by another six nights in which they could sleep as much as they wanted.

Tests showed that the volunteers had 18 percent lower leptin levels and 28 percent higher ghrelin levels in sleep deprivation, which was reflected in the fact that they also reported being much, much hungry. The preference for sweet, salty and starchy foods increased particularly.

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The message is, if you want your hunger hormones to work with you rather than with yourself, you have to prioritize sleep.

That is why setting up a good sleep pattern is part of my new diet, The Fast 800. By following people who have done our online course (see thefast800.com) we have shown that you can fit up to a stone (6 kg) in a room lose three weeks.

How it works

Fast 500

We recommend that you start this intensive phase to start your weight loss and metabolism. Limit yourself to 800 calories a day, every day, to lose to a stone (6 kg) in three weeks. Try to keep this for at least two weeks, up to a maximum of 12 weeks.

Try to eat all of your meals and drinks (excluding water) within a 12-hour window, such as 8:00 AM to 8:00 PM.

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New 5: 2

If you are approaching your target or are not losing so much, switch to the new 5: 2 or simply start this diet right away if you don't feel that the fast-track regime is for you.

On the New 5: 2, you will fast two days of the week – limit your calorie intake to 800 calories on those days (instead of the 500-600 calories that we suggested with the original 5: 2).

Eat normally and healthily, according to the low carbohydrate guidelines in the Mediterranean style (vegetables, good quality fats such as olive oil and dairy products, legumes, nuts and seeds, whole-grain fish and lean meat and fish) for the remaining five days of the week without you to worry about the portion size to lose 2-4 lb (1-2 kg) per week.

Maintenance

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Once you have reached your goal, stick to these general principles of healthy eating. Make sure you regularly add a fast day – it's up to you to decide what works for you.

As I explained at the start of this series in the magazine Weekend on Saturday, the Fast 800 program is based on nourishing low-carb, low-calorie Mediterranean-style meals, centered on vegetables, legumes, dairy products, nuts and seeds, and lean proteins such as chicken and fish.

It starts with rapid weight loss, where you limit your intake to 800 calories a day every day. This is followed, after a few weeks, by switching to my intermittent fasting pattern, now known as the New 5: 2 diet.

A big advantage of the 800 calorie approach is that you lose significant amounts of weight, quickly – and that is very motivating.

It is important that it also helps to reset your metabolism and appetite, so within a week or so you should feel less hungry, more energetic and brighter – and also lighter on the scales.

Today we continue our exclusive Fast 800 series and share some of the tempting and delicious suggestions for soups and shakes made by my wife, Dr. Clare Bailey.

Our soups are just as tasty as they fill. The recipes mainly serve four, so you can use one portion for lunch and keep extra portions in the fridge for a few days or put them in the freezer. Or you can use them as part of a family meal.

Although we first recommend real food, we know that shakes can be very useful as meal replacements to keep you on track.

They are also very useful for everyone who works in shifts, is on the road or is traveling and therefore has difficulty getting a healthy, low-calorie meal.

Our nutritious shake recipes are probably healthier (and cheaper) than most that you buy in stores or online, which are often high in sugars and starchy carbohydrates.

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If you do not use dairy, we recommend adding unsweetened almond milk (which contains 13 calories per 100 ml) or oat milk (44 calories per 100 ml)

Soups and shakes can be a very useful fast-day option when you follow the new 5: 2.

All of these recipes come from our new book, The Fast 800 Recipe Book, which is chock full of more than 130 brand new recipes, as well as health advice and tips for getting yourself in control of your own health with the food you eat at home.

Super lanky tomato soup

An instant lunch or supper, with beans to make it filling.

192 calories: an instant lunch or supper, with beans to make it filling

192 calories: an instant lunch or supper, with beans to make it filling

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192 calories: an instant lunch or supper, with beans to make it filling

Serves for 2

Per serving 192 grains l Protein 8 g l Fat 7.5 g fiber 6.5 g l carbohydrates 20 g

● Tomato can be chopped 1 × 400 g

● ½ × 400 g can cannellini beans, drained and rinsed

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● 2 spring onions, trimmed and roughly chopped

● 30g full-fat live Greek yogurt

● 6 large basil leaves, plus extra to serve (optional)

● 1 tablespoon of olive oil

● 1 tbsp tomato puree

Put all ingredients in a blender, season with sea salt and lots of black pepper and blitz until smooth. Transfer to a non-stick pan, stir in enough water to achieve the desired consistency and heat gently.

Season to taste and pour into bowls or mugs to serve with basil leaves to garnish, if you want.

5: 2 NOT FAST DAYS

Serve with a slice of wholemeal bread or wholemeal sourdough bread. Add a tablespoon of cooked diced bacon or chorizo ​​to the soup for extra taste and protein, and a mild drizzle of olive oil.

Four simple shakes to enjoy along the way

TARGETED AVOCADO AND CUCUMBER SHAKE

A creamy, refreshing shake. As with all shakes here, simply place the ingredients in a blender and blow through.

205 cal per portion

● ½ medium avocado, stoned, peeled and divided into quarters

● 200 g cucumber, thickly sliced

● 25g of young spinach leaves

● 12 fresh mint leaves

● 15g full-fat live Greek yogurt

● 100 ml of cold water

A creamy, refreshing shake. As with all shakes here, simply place the ingredients in a blender and blow through

A creamy, refreshing shake. As with all shakes here, simply place the ingredients in a blender and blow through

A creamy, refreshing shake. As with all shakes here, simply place the ingredients in a blender and blow through

ORANGE, CARROT AND CASHEW SHAKE

This makes a zingy drink with a vibrant orange color. Make sure your blender is strong enough to handle the carrot slices.

187 cal per portion

● 2 medium-sized carrots (approximately 170 g), trimmed and sliced

● ½ medium orange, peeled and cut into thick pieces

● 15 g of no-added sugar cashew nut butter or almond butter

● 125 ml of cold water

This makes a zingy drink with a vibrant orange color. Make sure your blender is strong enough to handle the carrot slices

This makes a zingy drink with a vibrant orange color. Make sure your blender is strong enough to handle the carrot slices

This makes a zingy drink with a vibrant orange color. Make sure your blender is strong enough to handle the carrot slices

GREEN GINGER SHAKE

Fresh green apple adds fiber and sweetness to this beautiful green shake. Use a red apple if you prefer.

Per serving of 196 cala

● 1 green apple, divided into quarters and filled with core

● ½ medium-sized zucchini trimmed and thickly sliced

● 8 g of fresh ginger root, peeled and coarsely chopped

● ½ tsp ground turmeric

● 10 g of mixed seeds (such as sunflower, pumpkin, sesame and flax)

● 2 teaspoons. Extra virgin olive oil

● 100 ml of cold water

Fresh green apple adds fiber and sweetness to this beautiful green shake. Use a red apple if you prefer

Fresh green apple adds fiber and sweetness to this beautiful green shake. Use a red apple if you prefer

Fresh green apple adds fiber and sweetness to this beautiful green shake. Use a red apple if you prefer

GAZPACHO STYLE SHAKE

Delicious cold served with a few ice cubes.

192 cal per portion

● 100 g cucumber, roughly chopped

● 2-3 ripe vine tomatoes, divided into quarters

● ½ red pepper, seeded and sliced

● ¼ small red onion (about 20 g), peeled

● 25g full-fat live Greek yogurt

● 10 g ground almonds

● 1 tbsp tomato puree

● 1 teaspoon of extra virgin olive oil

● 2 tbsp cold water

● Sea salt and freshly ground black pepper to taste

Gazpacho-style shake, deliciously cold served with a few ice cubes

Gazpacho-style shake, deliciously cold served with a few ice cubes

Gazpacho-style shake, deliciously cold served with a few ice cubes

Seasoned bean and spinach soup

Made from ingredients that you can keep in your cupboard and freezer, this is a soup that you can continue the day.

Made from ingredients that you can keep in your cupboard and freezer, this is a soup that you can continue the day

Made from ingredients that you can keep in your cupboard and freezer, this is a soup that you can continue the day

Made from ingredients that you can keep in your cupboard and freezer, this is a soup that you can continue the day

Serves for 3

Per serving 200 cals l Protein 10.5 g l Fat 5 g l Fiber 9 g l Carbohydrates 22.5 g

● 1 tablespoon of olive oil

● 1 onion, peeled and chopped

● 1 large clove of garlic, peeled and crushed

● 1 tsp ground cumin

● 1 tablespoon of harissa pasta

● Tomato can be chopped 1 × 400 g

● 1 × 400 g can cannellini beans, drained and rinsed

● 1 vegetable stock cube

● 200 g of frozen spinach

Heat the oil in a large non-stick pan, add the onion and gently fry for 5 minutes, or until soft, and stir regularly. Add garlic, cumin and harissa paste and cook for a few seconds, stirring. Tip tomatoes and cannellini beans in the pan and crumble over the stock cubes. Add 500 ml of water and stir in frozen spinach. Bring the liquid to the boil (this may take a while when spinach thaws), then boil for 10 minutes and stir regularly. Add a little extra water if necessary. Season with sea salt and ground black pepper to serve.

TIP FROM THE COOK

Add a finely chopped fresh chili or ½ teaspoon of dried chili flakes before serving for an extra kick. A tablespoon of tomato puree was stirred while the tomatoes were extra rich for only 5 extra calories per serving.

5: 2 NOT FAST DAYS

Spread sliced ​​cooked bacon in for extra protein, along with a good dash of olive oil. Serve with a piece of whole grain bread.

Broccoli and blue cheese soup

A rich, reassuring soup that is also good for the insects in your stomach.

A rich, reassuring soup that is also good for the insects in your stomach

A rich, reassuring soup that is also good for the insects in your stomach

A rich, reassuring soup that is also good for the insects in your stomach

Serves for 4

Per serving 158 grains l Protein 8.5 g l Fat 10 g l Fiber 5 g l Carbohydrates 6 g

● 1 tablespoon of olive oil or rapeseed oil

● 1 medium-sized onion, peeled and finely chopped

● 1 large cup of broccoli (approximately 400 g), coarsely chopped, including the stalk

● 1 cube of vegetables or chicken broth

● 75 g of soft blue cheese, such as Roquefort

Heat the oil in a large non-stick pan, add the onion and gently fry for 5 minutes, or until soft, and stir regularly. Add the broccoli and crumble the stock cube over it. Pour into 1 liter of water and bring to the boil. Lower the heat and let it simmer for 10 minutes, or until the broccoli is soft, stirring occasionally. Remove from heat and blitz with a hand blender or let it cool slightly and mix in a food processor until smooth. Return to the heat, stir in most of the cheese and adjust the taste to taste. Warm gently, add some extra water if needed before you serve it with the remaining cheese crumbled over it.

TIP FROM THE COOK

If you use the odds and ends of the caulifower, use it with the broccoli – just stay around the total weight of 400g.

5: 2 NOT FAST DAYS

Bake 4 slices of smoked pork belly in a dry pan until crispy. Break into small pieces and sprinkle on the soup just before serving with a slice of toasted whole-grain bread – look to the right for my deliciously sown whole-grain bread.

Curried chicken and lentil soup

Add lentils and spinach lots of fiber in this soup, make it particularly filling.

Lentils and spinach add a lot of fiber to this soup, making it particularly filling

Lentils and spinach add a lot of fiber to this soup, making it particularly filling

Lentils and spinach add a lot of fiber to this soup, making it particularly filling

Serves for 4

223 grams of protein per serving 20.5 g l Fat 8 g l fiber 4.5 g l Carbohydrates 15.5 g

● 1 tablespoon of olive oil or coconut oil

● 1 medium onion, peeled and fcompletely minced

● 1 pepper, each color, without seeds and cut into chunks of approximately 1.5 cm

● 2 tablespoons medium curry powder

● Tomato can be chopped 1 × 400 g

● 1 chicken broth cube

● 50 g of dried red split lentils

● 225 g of frozen spinach

● 200 g cooked chicken, coarse minced meat

● Lemon wedges, to serve

Heat the oil in a large non-stick pan, add the onion and the bell pepper and fry gently for 5 minutes or until soft. Stir in the curry powder and cook for a few seconds longer.

Add the tomatoes and bring to the boil. Continue to stir for a few minutes, then crumble over the cube of the chicken broth and add 1 liter of water. Rinse the lentils and add them to the pan, together with the frozen spinach, and bring to the boil.

Season well with sea salt and lots of black pepper. Cook for 10 minutes, stirring regularly.

Add the chicken pieces and cook for a further 8-10 minutes, or until the lentils are soft and the spinach has completely thawed, stirring frequently. Add extra water if the soup becomes too thick. Adjust the taste to taste and serve in deep bowls with lemon wedges to squeeze over.

TIP FROM THE COOK

To make a vegetarian version, use a stock cube and replace the chicken with Quorn pieces. The chicken contains 178 calories per 100 g, so you have to adjust the calories accordingly.

5: 2 NOT FAST DAYS

Top with a few tablespoons of roasted almonds and serve with a spoonful of full-fat live Greek yogurt.

Sown whole grain bread

A delicious bread and a bit chewy. Keep the remaining slices in the freezer. An ideal recipe for a bread maker.

A delicious bread and a bit chewy. Keep the remaining slices in the freezer. An ideal recipe for a bread maker

A delicious bread and a bit chewy. Keep the remaining slices in the freezer. An ideal recipe for a bread maker

A delicious bread and a bit chewy. Keep the remaining slices in the freezer. An ideal recipe for a bread maker

Serves for 12

Per serving 178 grams l Protein 6.5 grams l Fat 4 g l Fiber 4 g l carbohydrates 27.5 g

● 7 g bag of dried fast-action yeast

● 425g strong wholemeal bread flour, plus 1 tbsp extra to knead

● 100 g of mixed seeds

● 2 tablespoons of skimmed milk powder

● 1 tablespoon of soft light brown sugar

● 1½ teaspoon of fine sea salt

● 1 tablespoon of olive oil, plus extra for greasing

Mix the yeast, flour, seeds, milk powder, sugar and salt in a large bowl and make a well in the middle.

Fill a jug with 150 ml of just boiled water from a kettle and add 200 ml of cold water to a total of 350 ml of lukewarm water. Add the oil and pour into the flour mixture. Stir with a large spoon to combine into a rough ball. Sit on a lightly floured surface and knead for 5 minutes. The dough will be sticky, so add a little flour to the surface if necessary. Place in a lightly oiled bowl, cover with a clean, damp tea towel and let rise for 1½ to 2 hours in a warm place or almost doubled in size.

Collect the dough and gently shape into a ball. Cover a baking sheet with baking paper and place the dough on it. Form in a round of approximately 18 cm. Score three times with a sharp knife, cover with a large upside-down kitchen bowl and let it stand for 1-1½ hours or until it rises well. Preheat the oven to 220c / fan 200c / gas 7. Remove the dish and bake for 25 minutes, or until golden brown. The base should sound hollow when tapped. Cool on a rack. Serve in thin slices – one portion should be around 65 g.

COOKING TIPS

This can be done very successfully in a bread baking machine at the wholemeal institution.

To make a home-made crispbread, cut the bread for one or two days into very thin slices, each around 15 g, and place it on a baking tray in a preheated oven at 170c / 150c / gas 3. Bake about 20 minutes or until they are clear and completely dry. Store in an airtight container.

Almost instant noodle soup

A delicious Asian-inspired soup that works particularly well as a lunch on the road.

A delicious Asian-inspired soup that works particularly well as a lunch on the road

A delicious Asian-inspired soup that works particularly well as a lunch on the road

A delicious Asian-inspired soup that works particularly well as a lunch on the road

Serves for 2

Per serving 210 cals l Protein l 9g Fat 7g l Fiber 2.5 g l Carbs 26.5 g

● 50 g of dried whole-grain noodles or soba buckwheat noodles

● Stick 4 teaspoons of miso

● 20 g of fresh ginger root, peeled and finely grated

● 2 tablespoons dark soy sauce

● 4-6 chestnut mushrooms, depending on the size, very finely cut

● Large handful of young spinach leaves

● 4 spring onions, trimmed and finely chopped

● ½ tsp ground dried chili flakes

● 25 g roasted cashew nuts, roughly chopped

● 2 large handful of fresh coriander, coarsely chopped leaves

Fill half a pan with water and bring to the boil. Add the noodles, bring to the boil and cook for 3-4 minutes or according to the instructions on the package. Pour the noodles into a sieve and rinse them under cold running water. Drain well.

Divide the miso pasta, ginger and soy sauce over two large heat-resistant jars (or other heat-resistant containers with lids).

Place the mushrooms on top and add the cooked noodles, spinach, spring onions, chili flakes, cashews and coriander in the following order. Cover and keep cooled. When you are ready to serve, add 250-300 ml of just boiled water from a kettle (about a full mug) to each pot. The water must rise approximately halfway through the ingredients. Cover it loosely and let it stand for 2 minutes to soften the vegetables and heat the noodles.

Stir well, allow to stand for another 1-2 minutes, and then serve immediately.

COOKING TIPS

The freshly cooked water heats the ingredients, but they will not be hot, so you can give the soup a quick explosion in a microwave to heat it up further. Make sure your container is suitable for microwave cooking. You can also heat the soup in a pan.

Dry noodles come in bundles of different sizes – do your best to keep as close to 50g as possible.

5: 2 NOT FAST DAYS

Add extra proteins, such as grated cooked chicken or cubes of tofu.

Don't drink from drinking!

By Dr. Clare Bailey for the Daily Mail

Dr. Fast 800 recipe book Clare Bailey and Justine Pattison is published by Short Books

Dr. Fast 800 recipe book Clare Bailey and Justine Pattison is published by Short Books

Dr. Fast 800 recipe book Clare Bailey and Justine Pattison is published by Short Books

We cannot emphasize enough how important it is to drink a lot of fluid when following this diet.

This is particularly the case during the first week of the Fast 800 when your body is still adapting to the diet and trying to reset your metabolism. During this period you may feel light-headed and have a little headache, so drinking lots of fluid will not only help you feel fuller, but also to combat fatigue and maintain your energy levels.

This is especially important on fast days, when we advise you to strive for extra 1-1.5 liters of calorie-free liquids, mainly as water.

It is best to avoid drinks with sweeteners, because they can disrupt the good microbes in your gut.

They are also likely to sabotage your attempts to train your taste buds, because sweeteners are often many times sweeter than sugar itself.

If you drink a lot of artificially sweetened beverages, you may need to reduce them within a few days or even weeks to prevent withdrawal and cravings. If you need to use a sweetener, Stevia is probably the best.

Try adding some of these great ways to add flavor without significant calories. These drinks can be enjoyed at any time and will not affect fat burning.

Make sure you drink enough

Our first choice is always tap water, either directly from the tap or filtered.

If you tend to forget to increase your fluid intake, try to keep a can or bottles at work in the kitchen or on your desk. Try to finish them at the end of the day. Or carry a bottle around with you.

  • Make ordinary water more attractive by storing bottles in the refrigerator, because it tastes better cold. For extra taste, add a few berries or slices of lemon and lime in a jug with ice. Mixing herbs such as mint, thyme or rosemary is another refreshing idea, as well as a few slices of cucumber or even zucchini.
  • Try to prevent your milk from being added to your tea or coffee between meals, as this adds calories and disrupts the burning of fat – although, added immediately after a meal, a dash of milk is fine.
  • Make your own herbal infusions by adding boiling water to a handful of mint, thyme or sage in a cup.
  • Make your own fiery ginger tea by finely cutting about 1 cm of root ginger in a mug. Make up with boiling water and let it stand for about five minutes. Ginger is a source of magnesium that helps with bone formation. It has been found that it lowers blood pressure and can reduce inflammation – and it is also a tasty way to guide you through a fast day.
  • Avoid alcohol on fast days. Instead, try a glass of sparkling water in a wine glass with fruit, herbs and ice or a dash of lime juice and you will find that your alcohol is not really missing.
  • You can drink in moderation on the New 5: 2, but within the government guidelines of 14 units per week. Beer, cider and lager all contain a lot of carbohydrates, so avoid an occasional glass of wine or even sugars with a low sugar content, such as vodka or gin with low-calorie tonic water. Red wine also contains larger amounts of resveratrol, an antioxidant that helps protect cells against damage, so it may be slightly healthier.

The Fast 800 recipe book from Dr. Clare Bailey and Justine Pattison is published by Short books, £ 16.99. ©Parenting Matters Ltd. to Order a copy for £ 13.60 calls 0844 571 0640. P & P is free orders more than £ 15. Offer valid until 22 June 2019.

Safety comes first: the diet is not suitable for teenagers and mef if you are breast-feeding, pregnant, tar, unwell or overweight, perform endurance training, have eating disorders or are undergoing fertility treatment.

Consult your doctor first if you have a medical condition.

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