Michael Mosley discusses health benefits of drinking water

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Dr Michael Mosley often shares his weight loss tips with slimmers online as well as on television. He is the creator of The Fast 800 – a diet plan that helps people lose weight quickly.

There are three parts to The Fast 800 diet: intermittent fasting, time-restricted eating, and following a diet of Mediterranean foods and ingredients.

To do the latter, Dr Mosley has outlined some pieces of advice for slimmers.

He said: “Taking eating tips from the Mediterranean is the key to keeping healthy, both physically and mentally.

“In times of stress you may be tempted to scoff comfort food like pizza and pasta, but the traditional Mediterranean diet is very different.

“It is rich in oily fish, veg, legumes and olive oil and little in the way of sugary snacks.

“Eating this way will help improve both your mood and your weight, something we will all need to consider as we become increasing sedentary during self-isolation.”

Dr Mosley went on to explain that the Mediterranean diet is “low in sugar, but rich in healthy fats such as salmon, mackerel and nuts”.

He continued: “Eating fruits and vegetables, as well as full fat yoghurt and the occasional glass of wine in the evening is also encouraged.”

The Mediterranean diet is “filling and tasty”, according to Dr Mosley, but it has also “been shown in numerous studies to lead to long term weight loss, reduced heart disease, risk of type two diabetes and a host of other health benefits”.

“A healthy diet can also improve mental health – people who are overweight or obese are much more prone to depression and anxiety, and that seems to be directly linked to visceral fat, the fat around the gut,” Dr Mosley said.

“Visceral fat doesn’t just sit there – it sends out inflammatory signals.

“So, when you pile on the pounds, particularly around the waist, you are not only damaging your heart, but your brain as well.”

To begin incorporating Mediterranean ingredients into your diet, Dr Mosley recommended doing four things: “eat good fats, eat some protein, eat more plants, and eat less sugar”.

He advised: “Snack on a small handful of nuts five times a week.

“The best type are almonds and pecans.

“Olive oil is rich in a substance called oleic acid, which, like eating fibre, has a powerful anti-inflammatory effect.

“So, splashing olive oil on your salad or vegetables is a really good for your brain.

“Oily fish, like salmon, tuna or mackerel, is rich in omega three fatty acids, which in turn have been shown to be really good for your brain health.”

The doctor continued: “Eat legumes four times a week.

“Legumes are things like kidney beans, lima beans or lentils.

“Like vegetables, they are rich in all sorts of vitamins and minerals.

“In one study analysing the diets of older adults, those who had the lowest intakes of legumes had greater cognitive decline than those who ate more.”

Dr Mosley added: “You can also eat red meat or chicken once a week.”

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