Weight loss: Dr Michael Mosley on benefits of fasting

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Doctor Michael Mosley often shares his weight loss tips with slimmers online as well as on television. He is the creator of The Fast 800 – a diet plan that helps people lose weight quickly.

Doctor Mosley has shared one of the best diets, or meal plans, to improve both the mental and physical health of slimmers.

This is the Mediterranean diet.

The nutrition expert explained: “In times of stress you may be tempted to scoff comfort food like pizza and pasta, but the traditional Mediterranean diet is very different.

“It is rich in oily fish, veg, legumes and olive oil and little in the way of sugary snacks.

“Eating this way will help improve both your mood and your weight.”

Doctor Mosley continued: “The Mediterranean diet is low in sugar, but rich in healthy fats such as salmon, mackerel and nuts.

“Eating fruits and vegetables, as well as full fat yoghurt and the occasional glass of wine in the evening is also encouraged.

“Food is based around traditional Mediterranean cuisine, which as well as being filling and tasty, has been shown in numerous studies to lead to long term weight loss, reduced heart disease, risk of type two diabetes, and a host of other health benefits.”

Doctor Mosley stressed that a healthy diet can also improve mental health.

“People who are overweight or obese are much more prone to depression and anxiety, and that seems to be directly linked to visceral fat – the fat around the gut,” he explained.

“Visceral fat doesn’t just sit there – it sends out inflammatory signals.

“So, when you pile on the pounds, particularly around the waist, you are not only damaging your heart, but your brain as well.”

Doctor Mosley outlined four easy steps for slimmers to start incorporating into their daily routines.

The first step is to “eat good fats”. He said: “Snack on a small handful of nuts five times a week.

“The best type are almonds and pecans.

“Olive oil is rich in a substance called oleic acid, which, like eating fibre, has a powerful anti-inflammatory effect.

“So, splashing olive oil on your salad or vegetables is really good for your brain.

“Oily fish, like salmon, tuna or mackerel, is rich in omega three fatty acids, which in turn have been shown to be really good for your brain health.”

The next step is to “eat some protein”, such as “kidney beans, lima beans, or lentils”.

Doctor Mosley also advised “eating more plants”.

He said: “Aim to eat leafy greens six or more times a week.

“Researchers found that green leafy vegetables like kale, collards, spinach or lettuce were specifically shown to lower the risk of dementia and cognitive decline.

“Also, load up your plate at least once a day with non-starchy vegetables, as they are nutrient dense.”

Finally, Doctor Mosley recommended “eating less sugar”, saying: “Foods which are rich in sugar are not only bad for your teeth and your waist, they are bad for you brain as well.

“This is partly because these foods are horribly addictive, which means we go on eating long after we know we should stop.

“Unless you do lots of exercise, all those excess calories will be laid down as fat around your waist.”

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