The doctor widely credited as the inventor of the 5:2 fasting diet has suggested cutting out two food types to speed up weight loss.
Dr Michael Mosley, who often makes appearances on programs such as This Morning, is an advocate of the Mediterranean diet.
Alongside spending five days a week eating normally and two days a week on a calorie-controlled fast, he believes excluding two food types will boost your chances of weight-loss success.
The diet expert explained what foods you should be eating and why, as the Daily Express reported.
Foods to keep, according to Mosley
Following the success of the 5:2 weight-loss plan, Dr Michael developed it further by including a Mediterranean diet across both fasting and non-fasting days.
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 Michael explained why this was beneficial: “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.”
Two days a week, 500 calories are consumed, and the other five days a week, you won’t calorie count.
But to “get much more benefit out of intermittent fasting”, Dr Michael advises switching “to 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 added.
But there are some food groups you have to eat less of if you want to improve your chances of losing weight.
Here’s what you need to exclude or cut down
He 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.
For those looking for advice about eating healthily and losing weight, the NHS offers a free weight loss plan. You can find out more at www.nhs.uk/live-well/eat-well/.
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