Dr Michael Mosley invented the 5:2 diet after taking part in a BBC documentary. He was looking to see if he could reverse his diabetes without medication. As a result, he lost 22lbs, brought his blood sugar levels to the normal range and has stayed there ever since. From that day, the expert has made it his mission to help others lose weight and get healthy. Dr Michael recommends many things to do this, one of which is the Mediterranean diet and “exercise snacking”. But when embarking on a diet overhaul, he advises which fruits you should and shouldn’t be eating.
“Prebiotic foods form the foundation of a psychobiotic diet – a vegetable and fibre-rich one that’s good for your brain, keeps your mood up and anxiety levels at bay.
“They act as the ‘fertiliser’ for the good bacteria and encourage them to proliferate and, in time, counter the effects of more harmful bacteria. Leeks, onions and garlic are all prebiotics.
“Fermented foods like kefir, miso paste, kombucha and sauerkraut all help strengthen the good bacteria in the gut, while fruit, vegetables and whole foods rich in fibre feed the gut microbiome and allow it to thrive.”
Dr Michel continued: “It’s also important to try and avoid (or at least cut down) on processed foods as these destroy the active healthy bacteria in the digestive system. Treat your microbiome with care; feed it well and it will look after you.”
Throughout the day, Dr Michael advised eating more health fats and oils “along with oily fish (salmon, tuna, mackerel) and consume more olive oil” which can be added to vegetables to make them “taste better” as well as improving the “absorption of vitamins”.
“Legumes, such as lentils and kidney beans, are healthy and filling,” the expert said.
Another swap he suggested was using butter instead of margarine, and cheese is allowed but “in moderation”.
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“Nuts are also included: they provide a good source of protein, minerals and vitamins, contain healthy fats and have a high fibre content,” Dr Michael explained. “You can nibble them or chuck them in salad or stews. They make a good low-carb alternative to flour for baking by using almond or coconut flour.
“However, there are certain foods to look out for as well. Cut right down on sugar, sugary treats, drinks and desserts: no more than once or twice a week and preferably less.
“You can use sugar substitutes like stevia and xylitol, but try to wean yourself off your sweet tooth.”
Dr Michael also said to “minimise or avoid” starchy foods like bread, pasta, potatoes and rice.
Instead, he suggested switching them to wholegrains like quinoa, bulgur whole rye, whole-grain barley, wild rice and buckwheat.
“Low-fat products are often filled with sugar in order to make them palatable and are not as healthy as many people think,” he told yourhealthyliving.co.uk.
“Avoid sweet fruits: berries, apples and pears are fine, but sweet tropical fruits such as mango, pineapple, melon and bananas are full of sugar.”
Source: Daily Express | Diet
