Make the most of this diet.
Dr. Michael Mosley — bbc presenter The author who popularized the 5:2 fasting diet and developed the Fast 800 diet, which combines intermittent fasting and Mediterranean-style eating, shares five food groups to incorporate into your weight loss routine.
Mosley is all about non-starchy vegetables. olive oil; full-fat dairy products; nuts and seeds; and lean protein.
This dietary approach was highlighted in the following article: Post to the Fast 800 website in November 2022 resurfaced last week In commemoration of World Obesity Day (March 4th).
Mosley’s favorite vegetables include broccoli, spinach, cauliflower, cucumber, and eggplant. That’s because these vegetables are “rich in other important nutrients such as vitamins, minerals, and phytochemicals,” which may lower cholesterol and type 2 diabetes risk while aiding digestion. It has been proven that. Mosley says you don’t need to count these vegetables in your daily calorie count.
Olive oil, on the other hand, can be used as a salad dressing or dip.
This is “a ‘good’ fat that contains anti-inflammatory compounds such as oleic acid, omega-3 fatty acids, and polyphenols,” Mosley claims on the Fast 800 site. “It is known to reduce depression and its effects on gut health, reduce the risk of developing cardiovascular disease, and lower blood pressure.”
2022 Harvard University Survey Researchers found that people who consumed just over half a tablespoon of olive oil a day had a 19% lower risk of death over a 28-year period compared to those who did not.
Researchers said olive oil should replace butter, margarine and mayonnaise.
It may seem surprising that Mosley promotes full-fat dairy products using Greek yogurt and milk. Dietary guidelines for Americans We recommend low-fat milk (1%) or skim milk.
But Mosley says full fat is “definitely the healthier option.”
“Contains essential fatty acids such as omega-3, high concentrations of protein, vitamin B-12, and iodine, all of which slow cognitive decline, reduce anxiety and depression, control energy levels, and improve metabolism. “It is recognized that it can improve rates,” he writes.
Dr. Darish Mozaffarian, a cardiologist and professor at Tufts University School of Medicine, said: told the New York Times in December. that not identified in research Advantages of giving preference to low-fat dairy products.
Mozaffarian recommends consuming at least one or two servings of yogurt and cheese a day, with your preferred fat content and without added sugar.
Mosley’s list of recommendations also includes nuts and seeds such as almonds, cashews, hazelnuts and pistachios, as well as lean proteins such as fish, turkey, chicken breast and tofu.
“A diet high in lean protein has many health benefits. Lean protein is great for bone health, reduces hunger, lowers blood pressure, helps with weight management, and It improves muscle mass and strength and reduces the risk of osteoporosis,” says Mosley. written.
