Dr. Michael Mosley is the man behind The Fast 800, a series of diet and weight loss programs. Over the years, he’s helped millions of people lose weight, and now he’s shared his top five tips for anyone looking to do the same before Christmas.
“Your body is like a hybrid car – it runs on two main energy sources, sugar and fat,” Dr. Michael said.
“The Keto diet and intermittent fasting encourage your body to transition from one to the other, burning your fat stores and restoring your body to health.”
1. What is the Keto Diet?
“The Keto Diet [is] where you eat low-carb, high-fat, high-protein foods,” Dr. Michael explained. “[It] is designed to shift the body from burning sugar to burning fat – inducing mild ketosis.
“Ketosis occurs when the body uses fat as its primary fuel.
“With time-restricted eating, you induce a state of mild ketosis, and that seems to produce widespread benefits, including blood sugar stabilization and weight loss.”
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2. Replace white bread and pasta with 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 once proved popular for those losing weight and watching their weight. .
“The trick isn’t to cut carbs completely, but rather to be choosy 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. body, creating a sharp spike in your blood sugar.
“Instead, eat carbs that are high in fiber.
“Fiber lowers blood sugar spikes, provides protection against bowel cancer, and feeds the ‘good’ bacteria that live in your gut.”
Examples of fibrous carbs to include in your diet are vegetables, legumes — like chickpeas and lentils — and whole grains like barley, oats, buckwheat, and rye.
As for why you should eat protein at the first meal of the day, Dr. Michael said it will help you feel full longer.
“After a protein meal, levels of a chemical called tyrosine – a building block of dopamine – increase in 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 doesn’t mean you have to eat breakfast early in the day, because a “breakfast” at noon helps prolong the period of inactivity and thus reduces any benefits of fasting.
“But it does mean that when you break your fast, eating a high-protein meal will help stave off sugar cravings later,” Dr. Michael added.
There are a variety of protein sources you can eat first – nuts and seeds, eggs, newspapers, quinoa foods.
4. Don’t avoid fat
“Fat is made up of three macronutrients that our bodies need to survive,” Dr. Michael explained.
“Fats from the foods we eat support growth, healthy skin, vitamin absorption, and regulation of bodily functions.”
Good fats contain more calories, but they also “stifle appetite by slowing the rate at which your stomach empties,” delaying when it sends signals to the brain for more food.
Dr. Michael suggests, “To feel full longer, choose olive oil, nuts, fatty fish and (in moderation) whole dairy products.
“In contrast, eating ‘diet’ foods like crisps or fat-free cookies can lead to overeating because they leave the body wanting more.”
5. Eat lots of green and colorful vegetables
Dr. Michael advises that “dark green leafy vegetables like spinach, broccoli, and kale” should be included in your diet.
They provide essential vitamins and minerals and also fight inflammation, which is a known cause of illness and low mood as well as a hindrance to weight loss.
“Most vegetables are also very low in calories (especially dark leafy greens), so you can consider them ‘free food,'” he told ghp-news.com