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World-renowned nutritionist, Dr. Michael Mosley, gave 5 important tips, “to curb the appetite” and lose weight quickly but in a healthy way. It was published by the British newspaper “The Express”.
dr. Mosley said: “Your body is like a hybrid car, running on two main sources of energy: sugars and fats. The keto diet and intermittent fasting encourage the body to switch from one energy source to another, burning fat stores and to make the body healthy again.”
“The keto diet is based on eating foods that are low in carbohydrates and high in fat and protein,” explains Dr. Mosley out. He explained that it is a diet “designed to move the body from burning sugar to burning fat, by stimulating mild ketosis.” It occurs when the body uses fat as its main fuel. According to what was stated on the website of “Al-Arabiya”. net”.
He added: “By limiting your eating time, you induce a state of mild ketosis in your body. This seems to provide some benefits, including stabilizing blood sugar and weight loss.”
dr. Mosley said: “Clinical studies consistently show that low-carb diets are effective for weight loss, in addition to the low-fat diets that have proven popular in the past.”
He continued: “The secret to the success of this diet is not to completely fast from eating carbohydrates. Instead, one has to be selective about the foods they eat regularly.”
dr. Mosley gave an example of selectivity, saying that white bread, white pasta, potatoes and sugars can be substituted. They are all “easily digestible carbohydrates” that are quickly absorbed by the body, leading to a significant spike in blood sugar. Eat carbohydrates that contain a lot of fiber. They lower high blood sugar, protect against colon cancer and feed the good bacteria that live in the stomach.
Examples of high-fiber carbohydrates that can be included in the diet are vegetables and legumes (eg chickpeas and lentils). Whole grains (such as barley and oats).
In another context, Dr. Mosley that “the time of day when protein is eaten is important,” citing the results of a US study conducted in 2014. This study divided volunteers into three groups, one of whom ate a breakfast containing 35 grams of protein. As for the second group, their breakfast contained 13 grams of protein. The third group did not have breakfast.
“Later that morning, the volunteers were tested for their levels of dopamine (the chemical that promotes feelings of happiness),” explained Dr. Mosley out. They were also asked to rate the intensity of their desire to eat for lunch.
The results were clear, for all groups. The high-protein breakfast group had the highest levels of dopamine and the lowest levels of food cravings for lunch.
Eating protein for breakfast “will help you feel full longer,” said Dr. Mosley. “Eating a meal rich in protein will help prevent sugar cravings later on,” he added.
He also recommended eating a variety of protein sources, including nuts, seeds, and eggs
On the other hand, Dr. Mosley explains: “Fat consists of three macronutrients that the body needs to survive. The fats in the food eaten help with growth, healthy skin, the absorption of vitamins and regulating body functions.”
Good fats contain a lot of calories. But it also “suppresses appetite” by “slowing down the rate at which the stomach empties.”
And to “feel full for longer”. dr. Mosley suggested that “olive oil, nuts, fatty fish, and full-fat dairy products” should be eaten in moderation.
And warned that, on the contrary, eating food. Like chips or fat-free cookies to “eating too much, because they make the body want more”.
dr. Mosley advised including “vegetables with dark green and colorful leaves.” Like spinach, broccoli and kale” to the diet.
He pointed out that they provide essential vitamins and minerals and also fight infection. That is one of the causes of illness and deterioration of mood, as well as an obstacle to weight loss.