A health expert has revealed the four foods people should remove from their diet if they want to lose weight fast.
Author of The Clever Guts Diet Dr Michael Mosley recommends a combination of fasting and following a Mediterranean diet as it will help achieve fast and healthy results. People working towards their summer body goals will have to cut down on certain food types as well as introduce healthy fats and proteins.
The TV health guru shared his tips following the success of his 5:2 diet which sees dieters eat restricted calories — 600 for men or 500 for women — for two days a week. He has now developed it further by including a Mediterranean Diet on the five non-fasting days, NorthWalesLive reports.
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Dr Mosley said the diet not only helps people lose weight but improves overall health as it can reduce the risk of breast cancer, bowel cancer, type 2 diabetes, heart attack and stroke. It can also help reduce blood pressure and improve your sleep.
He said: “Today we have more hard evidence than ever that the 5:2 is one of the best ways to get slim and stay slim – as well as reduce your risk of illness. But this time there’s also a clever twist.” The New 5:2 involves calorie-controlled dishes which have been created with no more than five main ingredients.
Dr Mosley explained the benefits of this diet by saying: “Fast Days are easier than ever to shop and prepare for. It’s also handy if you’re watching your wallet as well as your waistline.”
For two days he recommends consuming 500 calories, the other five days a week, you won’t count calories. But to “get much more benefit out of intermittent fasting”, he has advised switching to “a low carbohydrate, Mediterranean-style diet both on the days when you are fasting and when you are not”.
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“That means more olive oil and nuts, as well as plenty of eggs, full-fat yoghurt, oily fish and vegetables. Make sure you fill up on protein and veg on your fasting days. Protein is very satiating and you can eat a lot of vegetables for very few calories,” he said.
While introducing healthy foods to your diet is key, Dr Michael stressed it was equally important to cut out unhealthy habits. He said: “Cut right down on sugar, sugary treats, drinks and desserts. That includes most breakfast cereals, which are usually full of sugar, as well as most commercial smoothies.
“Minimise or avoid starchy carbs – meaning the white stuff: bread, pasta, potatoes and white rice. Switch instead to whole grains including bulgur (cracked wheat), whole rye, wholegrain barley, wild rice and buckwheat. Brown rice is okay.
“Legumes such as lentils, kidney beans and chickpeas are healthy and filling, too.” He stressed that some people who are looking to change their diet should consult their doctors first as each body will respond differently.