In the video: recipe for broccoli salad/edited by: Gilad Mann Mannheim
Dr. Michael Mosley, a presenter on the BBC television network who is behind the 5:2 fasting diet, which has become popular worldwide, and who developed the Fast 800 diet, which combines intermittent fasting and Mediterranean-style eating, claims to have found the way to permanent health that also includes weight loss.
In an interview For the New York Post, he shares with the readers the five food groups that should be incorporated into the daily routine to be healthier, and on the way to lose weight.
1. Low starch vegetables
The vegetables that Dr. Mosley recommends are: broccoli, spinach, cauliflower, cucumber and eggplant, because "they contain a large amount of important vitamins, minerals and other important components such as phytochemicals, which have been proven to help lower bad cholesterol and reduce the risk of type 2 diabetes". The extras of these vegetables - they help the body digest the food we eat well. According to him - there is no need to count these vegetables in your daily calorie count, just eat - and as much as possible.
Eat without counting calories.
Cabbage/Nimrod Saunders, styling: Yael Magen
2. Olive oil
There is no better fat than olive oil, claims Dr. Mosley. Olive oil contains anti-inflammatory compounds such as oleic acid, omega-3 fatty acids and polyphenols. In addition, studies have shown that regular consumption of olive oil reduces depression, helps gut health, dramatically lowers the risk develop cardiovascular disease and also helps lower blood pressure.
A 2022 Harvard University study found that people who consumed just over half a tablespoon of olive oil a day had a 19% lower risk of death over 28 years than those who did not. Olive oil should replace butter, margarine and mayonnaise, those researchers concluded.
A teaspoon a day, and you're set.
Olive oil/oak extract
3. Dairy products with full fat
It may be surprising, but according to the expert, full-fat dairy products contain many higher-quality nutrients than low-fat products.
"This is without a doubt the healthier option," he says.
"Full-fat dairy products," explains Dr. Mosley, "contain more essential fatty acids such as omega-3, high levels of protein, vitamin B-12, and iodine, all of which have been shown to slow cognitive decline, reduce anxiety and depression, control energy levels, and improve Metabolic rate.”
Dr. Mosley is not alone in this opinion.
In an interview he gave last December to the New York Times, the cardiologist and professor of medicine, Dr. Dariush Mozfarian, claimed that no study has identified health benefits in the consumption of low-fat dairy products. He recommended the consumption of at least one or two servings of yogurt or cheese - no matter how much They contain fat - just make sure they are without added sugar.
Muesli's push for full-fat dairy products, using Greek yogurt and milk, may seem surprising. The Dietary Guidelines for Americans recommends low-fat (1%) or low-fat milk.
4. Nuts (cashews or hazelnuts), almonds or pistachios
These crackers, says the expert, contain so many nutrients that benefit the body, and have been proven in a huge number of studies.
The fat provided by these crackers is also healthy for us.
The expert recommends consuming these crackers in their natural state, i.e. not roasted and salted.
Roasting manages to eliminate quite a few health properties from these crackers and the salt that is added adds a high amount of sodium, which may be harmful to health.
Lean protein = plenty of benefits.
Tofu (but chicken or turkey is also possible)/Nimrod Saunders
5. Fish, turkey meat, chicken breast or tofu
"A diet rich in lean protein has many health benefits: it reduces hunger, lowers blood pressure, helps with weight management, improves muscle mass and strength, and reduces the risk of osteoporosis because lean protein is great for bone health," says Dr. Mosley.
More on the same topic:
diet
fast
broccoli
cauliflower