Maintaining a healthy weight is crucial for longevity and well-being, yet achieving it can be challenging.
Some diets may harm our health and happiness, but according to renowned dietitian Dr Michael Mosley, eliminating just two food groups could be transformative.
Dr Mosley, who was the brains behind the 5:2 diet, advocated a regime where you eat normally for five days and limit yourself to 500 calories on the other two days. When it comes to sugar and starchy carbs, he had three words: “cut right down”.
Mosley, who was also a qualified doctor, sadly passed away whilst on holiday in Greece earlier this year. He previously graced our television screens with appearances on shows like Trust Me I’m a Doctor and The One Show, boasting a 25-year career in TV and journalism.
Building on the 5:2 concept, Dr Mosley also recommended adopting a “Mediterranean diet” on non-fasting days, which he claims benefits both your waistline and wallet, reports the Express.
The Daily Express quotes him saying: “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.”
He added there’s an innovative twist to the regimen. The revamped 5:2 includes calorie-controlled meals designed with no more than five main ingredients.
Dr Michael highlighted the advantages, noting: “Fast days are easier than ever to shop and prepare for.” He pointed out that this approach is cost-effective, saying: “It’s also handy if you’re watching your wallet as well as your waistline.”
On this plan, you consume only 500 calories for two days a week, without counting calories on the remaining five days.
Dr Michael suggested that to “get much more benefit out of intermittent fasting”, one should adopt a low carbohydrate, Mediterranean-style diet both on the days when you are fasting and when you are not.
“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 further advised.
However, to enhance weight loss prospects, certain food groups must be consumed less frequently.
Here’s what you need to exclude or cut down
Michael explained: “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 OK.
“Legumes such as lentils, kidney beans and chickpeas are healthy and filling, too,” he added.