Michael Mosley: Mediterranean diet is ‘healthiest’ & ‘effective’ for weight loss
This Morning: Michael Mosley discusses 800 calorie diet
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With the complete easing of most coronavirus restrictions, there has not been a better time to lose weight than now. Choosing the right diet to lose weight can be difficult, but Dr Mosley has shared the best and healthiest diet to shed the pounds.
Dr Mosley is the inventor of The Fast 800 diet plan and regularly helps slimmers reach their weight loss goals.
The diet plan consists of eating plenty of healthy foods, including those found in a Mediterranean diet.
Mediterranean foods help keep our gut healthy, which is central to weight loss and maintaining a healthy weight, according to Dr Mosley.
He said: “Along with the gut’s ability to help manage a healthy weight, it’s clear that for long-term health, we need to start from the inside.
“There are plenty of foods that help boost your gut’s microbiome.
“One of the best ways to improve the ‘good’ microbes that live in our guts is through eating a Mediterranean diet packed with health promoting nutrients.”
Dr Mosley added: “The Mediterranean diet is widely seen as the healthiest, most nutrient rich diet on the planet.”
The diet contains plenty of vegetables, fruit, whole grains, lentils, beans, nuts, seeds, spices and olive oil.
It also includes oily fish, cheese, and full fat yoghurt.
The Mediterranean diet has been proven to aid weight loss, according to Healthline.
A review of five studies published in the American Journal of Medicine found that the diet was as effective as other popular diets, such as the low carb diet, resulting in up to 10kg of weight loss over a year.
Additionally, a larger study of over 32,000 people showed that following the Mediterranean diet over a long period of time was associated with a lower risk of gaining weight and belly fat over five years.
Dr Mosley recommended eating healthy meals rich in Mediterranean ingredients to lose weight, but also making sure to occasionally fast and eat within time restrictions.
He added: “Over the past few years, major studies have shown that following an 800 calorie a day diet is much more effective than going ‘slow and steady’, with typical weight loss of around 10kg over eight weeks.”
Another diet that can contribute to weight loss is the low carb diet.
Mr Mosley said: “Low-carb diets are not greeted with much enthusiasm by doctors or dieticians as you have to eat a lot of fat. However, clinical trials consistently show that low-carb diets are effective for weight loss, over and above low-fat diets that once proved popular for those slimming down and watching their weight.
“Not all carbs are created equal – just as there are good fats and bad fats, there are good carbs and bad carbs.
“The trick is not to cut carbs completely, but rather to be choosy about the ones you regularly eat. If you want to try going lower-carb then white bread, white pasta, potatoes and sugars, including maple syrup and agave nectar, are best eaten sparingly, if at all.”
Dr Mosley recommended eating carbohydrates that contain lots of fibre, such as vegetables, chickpeas, barley, oats, buckwheat, and rye.
Brown pasta and rice can be eaten instead of their white equivalents too.
“Fibre reduces the blood sugar spike, provides protection against bowel cancer and feeds the ‘good’ bacteria that live in your guts,” Mr Mosley added.
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