The British newspaper "The Express" published five important tips from renowned global nutrition expert Dr. Michael Mosley, aimed at "curbing appetite" and losing weight quickly but healthily. Dr. Mosley stated that "your body is like a hybrid car, operating on two main energy sources: sugars and fats. The Keto diet and intermittent fasting encourage the body to switch from one energy source to another, burning fat reserves and restoring the body to a healthy state."
## Following the Keto Diet
Dr. Mosley explained that "the Keto diet is based on consuming low-carbohydrate, high-fat, and high-protein foods." He clarified that this diet is designed to transition the body from burning sugar to burning fat by inducing mild ketosis, which occurs when the body uses fat as its primary fuel. He added: "By restricting your eating time, you induce a state of mild ketosis in your body. This appears to produce some benefits, including stable blood sugar levels and weight loss."
## Eating Hummus and Whole Grains
Dr. Mosley also mentioned: "Clinical trials consistently show that low-carbohydrate diets are effective for weight loss, in addition to the previously popular low-fat diets." He continued: "The key to the success of this diet is not completely fasting from carbohydrates; rather, one should be selective regarding the foods they regularly consume." He provided an example of selectivity, stating that white bread, white pasta, potatoes, and sugars—all "easily digestible carbohydrates" that the body absorbs quickly, leading to a significant rise in blood sugar levels—can be replaced with carbohydrates high in fiber, which mitigate spikes in blood sugar, protect against bowel cancer, and nourish the good bacteria living in the gut. Examples of fiber-rich carbohydrates to include in the diet are vegetables, legumes (like chickpeas and lentils), and whole grains (like barley and oats).
## Consuming Protein at Breakfast
In another context, Dr. Mosley stated that "the time protein is consumed during the day is important," citing results from a 2014 American study. This study divided volunteers into three groups, one of which had a breakfast containing 35 grams of protein, while the second had a breakfast with 13 grams of protein, and the third group skipped breakfast. Dr. Mosley explained that "later that morning, volunteers were tested to measure their dopamine levels (the chemical that enhances happiness). They were also asked to evaluate their level of food craving before lunchtime." The results were clear, as among all groups, the high-protein breakfast group recorded the highest dopamine levels and the lowest cravings for food before lunch. Dr. Mosley mentioned that having protein at breakfast "will help you feel full for longer," adding: "A protein-rich meal will help avoid cravings for sugar later on." He also recommended consuming a variety of protein sources, including nuts, seeds, and eggs.
## Consuming Fats
On another note, Dr. Mosley explained that "fats consist of three macronutrients required for the body to survive. Fats in food help with growth and maintaining skin health, absorbing vitamins, and regulating bodily functions." Good fats contain many calories, but they also "curb appetite" by "slowing the rate of stomach emptying." To "feel full for longer," Dr. Mosley suggested gently consuming olive oil, nuts, oily fish, and full-fat dairy products. He warned that, in contrast, consuming foods like chips or fat-free cookies leads to "overeating, as they cause the body to crave more."
## Consuming Vegetables
Dr. Mosley advised including "dark leafy green and colorful vegetables like spinach, broccoli, and kale" in the diet. He noted that these provide essential vitamins and minerals and also fight inflammation, which is a cause of illness and mood deterioration, as well as a barrier to weight loss.
