In his efforts to find ways of losing weight and keeping it off, Michael Mosley has uncovered certain rules that may "turbocharge" the process.
Depending on who you ask, the fundamentals of weight loss involve eating fewer - but nutritious - calories plus exercising everyday to burn fat. These guidelines can help shed pounds, but the presenter and diet guru claims that abiding by an additional rule can improve results.
Michael has shared a handy guide on how to follow the 14:10 rule, which is a follow on from his 12:12 rule, both of which follow a practice known as Time Restricted Eating (TRE). Sharing to his Fast 800 Instagram page, he wrote: "Have you tried TRE, or specifically 14:10?"
We previously reported on Michael's 12:12 intermittent fasting rule that can "turbocharge" weight loss, according to Michael Mosley's Fast 800 diet.
The 12:12 rule requires you to only eat within a 12-hour window each day. Well, his 14:10 guidelines are for those who have conquered the 12:12 timeframe and are looking to level up.
Explaining the method on social media, a caption on his official page read: "We encourage people to begin by eating within a 12-hour period (12:12), then once you are comfortable with that, move to 14:10 and then 16:8 if you’d like to.
"The advice from the experts is once you have reached the weight you want to be, move back to 12:12. We don’t encourage fasting beyond 16 hours, mostly because it’s a less sustainable lifestyle."
How does the 14:10 rule work?
According to Michael, those who follow the 14:10 rule must fast for 14 hours in a 24 hour day, while eating all meals in a 10-hour window.
So, if you eat your dinner at 7pm, you would not eat again until 9am the next day. But what exactly are the benefits to following time-restricted eating? Well, according to Michael, it's not just for keeping weight off.
As written on the Fast 800 website, he said: "More and more evidence is emerging to show that to get maximum benefit from your diet, you need to take care about how you time your meals.
"Most adults eat for about 15 hours through the day, which does not leave enough time for cell repair pathways to engage to their fullest extent. The long-term health effects of this can be disastrous, loading the body with chronic physiological stress.
"Time-restricted eating is a simple and manageable step that can put all of this into reverse."
By practising TRE, it's claimed you prolong the period when your body has burned through the calories consumed during your last meal and begins burning fat. The weight loss then occurs by prioritising your energy supplies from fat stores over food sources.
According to the presenter, studies have shown that eating even high fat foods in a smaller window can still offer weight loss benefits over eating the same type of items over a longer time frame.
Can anyone do 14:10 fasting?
While TRE has its benefits, Michael says that it's not for everyone. In fact, the medical expert says it is not suitable for those under 18, who are pregnant, breastfeeding or on medication.
Anyone looking to start a new diet and fitness regime should speak to their GP first before embarking on a big lifestyle change.
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