Follow the keto diet
“The keto diet is based on eating foods that are low in carbs and high in fat and protein,” Dr. Mosley explained. He explained that it was a diet “designed to switch the body from burning sugar to burning fat, by stimulating mild ketosis”, which occurs when the body uses fat as its main fuel.”By restricting when you eat, you cause a state of light ketosis in your body. This appears to produce some benefits, including stabilizing blood sugar levels and weight loss,” he added.
“Clinical trials consistently show that low-carb diets are effective for weight loss, in addition to the previously popular low-fat diets,” said Dr. Mosley.He continued, “The secret to the success of this diet lies in not fasting completely from eating carbohydrates, but rather the person must be selective about the foods he eats regularly.”
Dr. Mosley gave an example of selectivity, saying that white bread, white pasta, potatoes and sugars, which are all “easy to digest carbohydrates” that are quickly absorbed by the body and lead to a significant spike in blood sugar levels, could be replaced with carbohydrates that contain a lot of fiber and that reduce high blood sugar levels. lowers blood sugar, protects against bowel cancer and nourishes the good bacteria that live in the stomach.
Examples of high-fiber carbohydrates to include in the diet include vegetables, legumes (such as chickpeas and lentils) and whole grains (such as barley and oats).
Eat protein for breakfast
In another context, Dr. Moseley said that “the time of day in which protein is eaten is important,” citing the results of an American study conducted in 2014. This study divided volunteers into three groups, one of whom ate a breakfast containing 35 grams of protein, while the other group ate a breakfast containing 35 grams of protein. The second group had breakfast containing 13 grams of protein, while the third group did not eat breakfast.
“Later that morning, the volunteers were tested for their levels of dopamine (the feel-good chemical). They were also asked to rate their food cravings before lunch,” Dr. Mosley explained.
The results were clear: Of all the groups, the high-protein breakfast group had the highest levels of dopamine and the lowest levels of food cravings before lunchtime.
Eating protein for breakfast “will help you feel fuller for longer,” said Dr. Mosley, adding: “Eating a protein-rich meal will help avoid sugar cravings later.”
He also advised eating a variety of protein sources, including nuts, seeds and eggs.
On the other hand, Dr. Mosley explained that “fat is made up of three macronutrients that the body needs to survive. The fats in the food eaten help with growth, maintain healthy skin, absorb vitamins and regulate body functions.”
To “stay full for longer,” Dr. Mosley suggested “eat olive oil, nuts, oily fish and full-fat dairy products” in moderation.
Dr. Mosley advised including “dark green and colorful leafy vegetables such as spinach, broccoli and kale” in the diet.
He pointed out that they provide essential vitamins and minerals and also fight infections, which are among the causes of disease and deterioration in mood, as well as an obstacle to weight loss.