AND NOW IT’S EVEN MORE DOABLE THAN BEFORE

I have learnt a lot about the science of weight loss since I developed the 5:2 diet, some of which you’ll find in my book The 8-Week Blood Sugar Diet. Here are my ten essential tips

1 FIRST THE GOOD NEWS. You don’t need to stick to 600 calories on fast days. Cutting down to 800 calories seems to be almost as effective and for some people much more doable.

2 IF YOU WANT TO DO A REALLY FAST DIET THEN YOU SHOULD EAT 800 CALORIES A DAY for a couple of weeks, before switching to 5:2. Studies have shown that if you do this you can expect to lose several kilos a week and most people say they soon stop feeling hungry. Contrary to what you have been told (and I used to believe), rapid weight loss can be a more effective way to achieve your goals, both in the short and the long term. You must, however, ensure that you are getting the right balance of protein and other nutrients.

3 YOU WILL GET MUCH MORE BENEFIT OUT OF INTERMITTENT FASTING if you switch to a low-carbohydrate Mediterraneanstyle diet, both on the days when you are fasting and when you are not. That means more olive oil and nuts, as well as plenty of eggs, yoghurt, oily fish and vegetables.

4 IT’S IMPORTANT THAT YOU INCREASE YOUR PHYSICAL ACTIVITY if you want to keep the weight off. This means doing muscle-building exercises, such as press-ups and squats, as well as aerobic exercise such as cycling or speed walking. You should also try to get your pulse racing a couple of times a day (perhaps by running up the stairs) and take every opportunity you can to move more. 5 DRINK PLENTY OF FLUID. A hot drink on an empty stomach is remarkably soothing. If you don’t drink enough then you may well develop headaches and constipation when fasting. How much is ‘enough’? The magic figure that is often quoted is two litres or eight cups a day. Tea and coffee count. 6 BUT DO KEEP AN EYE ON THE AMOUNT OF CALORIES THAT YOU ARE DRINKING. Smoothies have a reputation for being healthy but by the time you get rid of the fibre you are left with a lot of calories (well over 200 in a small bottle) as well as a big sugar hit. In a recent survey researchers discovered that out of 52 commercial smoothies, 41 had more sugar than Coca-Cola and all had more calories. 7 AND WATCH THE ALCOHOL. IT IS ANOTHER WAY OF CONSUMING CALORIES without noticing. A large (175ml) glass of red wine contains about 120 calories, while a pint of Guinness clocks in at around 170. You don’t need to give up entirely, but a couple of days a week without is good for your health as well as your waist. 8 EMPTY ALL THE JUNK FOOD OUT OF YOUR HOUSE. Getting rid of temptation means you are far less likely to cheat on fast days, and you are also less likely to indulge in mindless eating on other days. Unfortunately willpower is grossly overrated and if you know the treats are close at hand you will almost certainly eat them. A particularly difficult moment is at the end of the day when you are relaxing. If you sit down in front of the television with a packet of crisps or biscuits anywhere nearby, you will probably scoff them without noticing. 9 HOWEVER, BE WARY OF BEING IN A CONSTANT STATE OF SELF-DENIAL. It is fatal to declare too many foods off limits, as this often leads to guilty, rebound overeating. I try to limit my consumption of chocolate by buying small amounts and walking to the shops, which are a mile away, when the craving is strong. I nibble on foods such as cheese or nuts and buy snacks such as unsalted almonds or walnuts because I know I can stop after a small handful. If I buy salted peanuts I will eat the whole pack. 10 MAKE SURE YOU FILL UP ON PROTEIN AND VEGETABLES on your fasting days. Protein is very satiating and you can eat a lot of vegetables for very few calories. There are lots of recipes in The 8 Week Blood Sugar Diet Recipe Book and my website, thebloodsugardiet.com, has a friendly forum where people offer help and support.

Michael Mosley is author of The Fast Diet, Fast Exercise and The 8-Week Blood Sugar Diet. For details see page 50. Before starting any diet regime, see the health recommendation on page 50