Michael Mosley is a British Medical Doctor and Journalist who is well known for his recent investigations into fasting as a means of improving health and losing weight, and his subsequent book The Fast Diet (also known as the 5:2 Diet)
His new book, The 8-Week Blood Sugar Dietis a reduced calorie diet, designed to primarily assist those with Type-2 Diabetes, and other health conditions caused related to elevated blood sugar levels.
At the beginning of the book, Dr Mosley discusses his own health, and how he was diagnosed with high cholesterol and blood sugar levels in the diabetic range. He was able to lose weight and improve his health by following a low calorie eating plan, which led to his previous book, The Fast Diet, and then further into the research that led to The Blood Sugar Diet.
Following the introduction, the first section examines the science behind the diet. Mosley draws on scientific studies to support his stance on the effectiveness of low-carbohydrate diets, and the benefits of the low-calorie diet and Mediterranean diet. It's a combination of these diets that he uses for The Blood Sugar Diet.
Summary of the Plan The diet involves restricting your calorie intake to 800 calories a day for up to 8 weeks, and following a low-carb mediterranean-style diet called the 'M Plan', which includes:
Minimising or avoiding the starchy "white stuff", such as bread, pasta, potatoes and rice.
Including full-fat dairy products such as yoghurt
Using butter instead of margarine
Eating plenty of different coloured vegetables and high-quality proteins
Including healthy fats and oils, such as oily fish and olive oil.
Enjoying a glass of wine
Starting the day with eggs
Snacking on nuts
The book includes recipes and an illustrated 7-day meal plan:
For those who find the limit of 800 calories a day too difficult, Dr Mosley suggests a 5:2 approach:
For 5 days of the week, follow the low-carb Mediterranean diet without counting calories
For the other 2 days, cut back to 800 calories (following the low-carb Mediterranean diet recipes recommended in the book)
The book also contains a lot of tips to make following the plan easier, including:
Avoid 'diet' products
Sit down at the table for meals
Keep tempting foods out of the house or out of sight
Exercise In chapter eight (page 158), Dr Mosley discusses the importance of being active. His approach is to incorporate the most effective ways of getting movement into your lifestyle, without having to devote hours of your week to sessions at the gym.
He recommends standing up every 30 minutes, increasing your number of steps per day (building up over the 8 weeks to 10,000 per day). He also recommends strength training and High Intensity Training (HIT), again building up slowly over the 8 weeks.
At the end of the chapter, there's a summary:
The book also discusses exercise, and includes a summary at the end of the chapter
Following the chapter on exercise, chapter nine briefly discusses relaxation, mindfulness and breathing, with some simple exercises.
Overall, it's a good, informative book that's easy to read and full of everything you need to get started on the diet.
For more information, visit the official website at: www.thebloodsugardiet.com
There are several groups of people for which this diet is not suitable, for example, people under 18 years of age, breastfeeding women, those on certain medication, and Type 1 Diabetics.
There are also a number of conditions (eg. pregnancy, epilepsy, those taking warfarin) for which a discussion with a doctor is advised before commencing the diet.