Michael Mosley: Avoid one food type for appetite to ‘go down’ and ‘lose belly fat’
Weight loss: Dr Michael Mosley on benefits of fasting
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Dr 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.
Dr Mosley has previously explained how slimmers can lose fat in different ways.
One way is by cutting certain food types from their diet.
The doctor unveiled that avoiding carbohydrates could help dieters lose belly fat.
But first, he explained how belly fat develops in the body and why it is a “stubborn” fat to get rid of.
Dr Mosley said: “Cells in deep your abdomen – also known as ‘visceral fat’ – are reluctant to let go of their energy-stash.
“To find the extra energy needed to fuel a small energy deficit, or a standard gym session, your body will look to other reserves first, like your glutes.
“Fortunately, though, recent breakthroughs in medical and sports science have shown that it is possible to throw this gradient into reverse.
“You can lose belly fat, and you can lose it fast.”
The nutrition expert outlined a couple of steps on how slimmers can start to lose the fat around their middle.
The first step is diet-related and, as aforementioned, cutting carbohydrates is a good idea, according to Dr Mosley.
So is avoiding sugar. The doctor said: “To make a serious impact on your belly fat, cutting out sugar-spikes is key.
“A surprising number of ‘diet’ snacks and drinks are high in sugar, and are marketed as diet foods because they happen to be low in fat.”
Dr Mosley continued: “This is supported by numerous studies. When people cut carbs, their appetite goes down and they lose weight.
“Now, over 20 randomised controlled studies have shown that lower-carb diets can lead to two to three times more weight loss than low-fat diets.
“So, limit your intake of any food or drink containing more than five percent sugar to no more than twice a week.
“This includes sweet fruits like mango and pineapple, and sugary smoothies and juices.
“Likewise, replace processed carbs like white bread, chips, and pasta with slow-release energy sources, such as brown rice or quinoa.”
Another step the doctor recommended was intermittent fasting.
He explained: “The idea that fasting ‘slows your metabolism’ is a myth.
“Under conditions of marked energy deficit – 800 calories per day or less – not only do you simply lose weight by eating fewer calories, but your body responds to the stress of fasting by enhancing hormone function to facilitate weight loss and burn fat for energy.
“Short-term fasting can lead to several changes in the body that make fat burning easier.
“This includes reduced insulin, increased growth hormone, enhanced epinephrine signalling and a small boost in metabolism.”
The doctor added that according to a 2014 review of “the scientific literature”, intermittent fasting can cause weight loss of three to eight percent in over three to 24 weeks.
“Not only this – but people lost four to seven percent of their waist circumference as well, indicating a large loss of the harmful belly fat in the abdominal cavity, strongly linked to chronic disease,” Dr Mosley said.
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