In response to the growing number of people now taking weight loss drugs, experimenting with time restricted eating and intermittent fasting, I thought it was time to refresh my own knowledge on the topic. So, I’ve started by revisiting the work of Dr Michael Mosley, reading The Fast 800.
Although the book is now more than seven years old, much of the research that inspired it still holds up today. There’s strong evidence that combining time-restricted eating with a Mediterranean-style, low-carbohydrate diet remains one of the most effective and sustainable approaches to weight loss.
While The Fast 800 focuses on an 800-calorie plan for those wanting to lose weight quickly and reduce their risk of conditions like type 2 diabetes, it also gives a clear and digestible overview of the 5:2 diet and other intermittent fasting methods. The evidence was compelling enough to make me reflect on my own eating habits.
Now, on the surface, I might look fit and healthy, and thankfully, my family history doesn’t include much in the way of cardiovascular disease or diabetes, but it doesn’t mean my diet is perfect. I have a definite sweet tooth. I love bread (even if it’s just one slice of seeded sourdough a day), and biscuits and cake are my downfall. If there’s an open packet in the house, it’s gone before Zac even realises it’s there!
Pasta? The more the better. Sticky white rice? Yes, please.
I do keep an eye on what I eat and I cook from scratch daily, but I’m probably as guilty as anyone when it comes to snacking between meals. So off the back of my research, I’ve decided to challenge myself to a no-snacking plan, with a 12-hour overnight fast and an evening meal no later than 7:30 p.m.
Why?
Firstly, because I’m fed up with the mild reflux that comes from eating late and rushing about straight after meals (guilty as charged – especially at work). But a close second and probably the more exciting reason, is that I want to feel the health benefits that come from time-restricted eating: giving the gut time to rest so the body can focus on repair, maintenance, reducing inflammation, and clearing out of dead cells.
An I’ll be honest…. I’m curious to see what aesthetic benefits this might bring 🤭.
While reading the FAST800 book and planning my own shift, I listened to a brilliant ZOE podcast with Dr Andrew Jenkinson, a bariatric surgeon. In the episode (which is a little hard going to start), he sheds light on some old myths around weight loss; particularly the idea that it’s all about willpower or calories in versus calories out.
👉 Listen here: Lose weight by controlling these hormones | Dr Andrew Jenkinson (ZOE Podcast)
Here’s what really stood out and how it links to my own plan:
- Your body has a “set-point.” Your brain regulates weight like a thermostat, defending a certain level of stored energy. When you crash diet or undereat, your metabolism slows, hunger rises, and your body fights to pull you back to that set-point.
- Hormones run the show. Two of the most important are insulin and leptin. High insulin (from frequent snacking or refined carbs) encourages fat storage and blocks fat burning. Leptin signals fullness, but when your body becomes resistant to it, your brain thinks you’re starving driving appetite and fat storage even further.
- “Eat less, move more” oversimplifies things. When calories drop too low, your body compensates by slowing metabolism and increasing hunger. It’s not lack of effort it’s biology.
- Diet composition matters more than calories. Like Dr Mosley, Dr Jenkinson strongly advocates a low-carbohydrate, Mediterranean-style diet rich in olive oil, fish, nuts, non starchy colourful vegetables which help to stabilise blood sugar, lower insulin, and support sustainable fat loss.
- Lifestyle matters too. Poor sleep, stress, and late-night eating all disrupt hormonal balance. Regular movement, relaxation, and earlier mealtimes help reset these rhythms naturally.
Ultimately, why you want to lose weight will guide the choices you make. For some, it’s about improving health markers or reversing pre-diabetes in which case a more structured FAST approach is worth looking at. For others, like me, it’s about curiosity and exploring what small, sustainable changes such as time-restricted eating or lowering carbs might do for energy, sleep, and overall wellbeing.
And with the festive season fast approaching, now feels like the perfect time to bring a little balance back in.
December often becomes a month of “why nots” mince pies, party food, extra glasses of fizz and that’s fine in moderation. But giving your body a bit of structure before the season of overindulgence can make all the difference to how you think and feel heading into it.
It’s also worth mentioning that not all foods are created equal. Our modern over-reliance on highly processed foods often loaded with sugar, poor-quality fats, and inflammatory additives quietly disrupts the very systems that regulate hunger, metabolism, and mood. These foods light up our reward centres, keep insulin levels high, and make it hard to stop at “just one bite.”
In contrast, a Mediterranean-style, whole-food approach helps calm inflammation, balance hormones, and support healthy weight regulation naturally. If you suffer with headaches, recurrent joint pain, known inflammatory disease, removing/significantly reducing your consumption of processed foods should help ease your symptoms.
Start small, stay consistent, and focus on feeling good rather than chasing perfection.
If you’d like some guidance on where to start, get in touch, we have trusted links with local health coaches and nutritionists who can help you find an approach that fits your goals and lifestyle.
Disclaimer: Talk to your GP or health professional before embarking on any strict calorie restricting diet. Research shows that diet and exercise should be considered together when planning a weight loss program.