Weight Loss: Michael Mosley Shares Diet Tips to “Reduce Appetite” and Lose Weight Faster
Dr. Michael Mosley is the man behind The Fast 800, a series of diet and weight loss programs. Over the years he has helped millions of people lose weight and now has shared his five most important tips for anyone looking to do the same before Christmas.
“Your body is like a hybrid car – it runs on two main sources of energy, sugar and fat,” said Dr Michael.
“The Keto Diet and Intermittent Fasting encourage your body to switch between them, burning your fat stores and restoring your body to health.”
1. What is the Keto Diet?
“The Keto Diet [is] where you eat foods low in carbohydrates, high in fat and high in protein, ”explained Dr. Michael. “[It] is designed to switch the body from burning sugar to burning fat – by inducing mild ketosis.
“Ketosis occurs when the body uses fat as its primary fuel.
“With a time-limited diet, you induce a state of mild ketosis, and this appears to produce widespread benefits, including blood sugar stabilization and weight loss.”
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2. Swap white bread and pasta for fibrous carbs like chickpeas and whole grains
Michael said: “Clinical trials consistently show that low-carb diets are effective for weight loss, beyond the low-fat diets that were once popular for those who lose weight and watch their weight. .
“The trick is not to cut carbs completely, but rather to be selective about the ones you eat regularly.
“White bread, white pasta, potatoes and sugars, including maple syrup and agave nectar, are easily digestible carbohydrates, which means they are quickly absorbed by the body,” creating a sharp rise in your blood sugar.
“Instead, eat carbohydrates that are high in fiber.
“Fiber lowers your blood sugar spike, provides protection against bowel cancer, and nourishes the ‘good’ bacteria that live in your gut. “
Examples of fibrous carbohydrates to include in your diet are vegetables, legumes – like chickpeas and lentils – and whole grains like barley, oats, buckwheat, and rye.
As to why you should eat protein as the first meal of the day, Dr Michael said it will help you feel fuller for longer.
“After a protein meal, levels of a chemical called tyrosine – a building block of dopamine – rise inside the brain.
“By increasing its own dopamine intake as the next meal approaches, the brain experiences a much lower dopamine ‘hit’ from high-calorie foods.”
This does not mean that you have to eat breakfast early in the day, as a midday “breakfast” helps to prolong the period of non-feeding and thus reduces any benefits of fasting.
“But that does mean that when you break your fast, eating a higher protein meal will help prevent sugar cravings later on,” added Dr. Michael.
There are a variety of protein sources you can eat right off the bat: nuts and seeds, eggs, dairy, quinoa foods.
4. Don’t Avoid Fat
“Fat is made up of three macronutrients that our bodies need to survive,” explained Dr. Michael.
“The fat from the food we eat promotes growth, healthy skin, vitamin absorption and the regulation of bodily functions. ”
Good fats contain more calories, but they also “curb your appetite by slowing the rate at which your stomach empties,” thus delaying the time it sends signals to the brain for more food.
Dr Michael suggests, “To keep you feeling fuller for longer, choose olive oil, nuts, oily fish, and (in moderation) high-fat dairy products.
“On the other hand, eating ‘diet’ foods like fat-free chips or cookies can lead to overeating because they leave the body craving more.”
5. Eat lots of green and colorful vegetables
Dr. Michael advises including “dark green leafy vegetables like spinach, broccoli and kale” in your diet.
They provide essential vitamins and minerals and also fight inflammation, which is a known cause of illness and bad mood as well as a barrier to weight loss.
“Most vegetables are also very low in calories (especially dark leafy greens), so you can basically think of them as ‘free food’,” he told ghp-news.com