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.
Dr Mosley has recommended which foods slimmers should eat to both lose weight and stay healthy.
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.”
The nutrition expert went on to list which ingredients the diet consists of, including oily fish, vegetables, legumes, and olive oil.
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He added that it is best to avoid “sugary snacks”.
“The Mediterranean diet is low in sugar, but rich in healthy fats such as salmon, mackerel and nuts,” Dr Mosley said.
“Eating fruits and vegetables, as well as full-fat yoghurt and the occasional glass of wine in the evening is also encouraged.
“Food is based around traditional Mediterranean cuisine, which as well as being filling and tasty, has been shown in numerous studies to lead to long-term weight loss, reduced heart disease, [declined] 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 advised eating “good fats”, recommending slimmers to “snack on a small handful of nuts five times a week”.
The best types of nuts are almonds and pecans, according to the doctor.
He continued: “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-3 fatty acids, which in turn have been shown to be really good for your brain health.”
Eating legumes “four times a week” is also advised.
Dr Mosley said: “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 intake of legumes had greater cognitive decline than those who ate more.
“You can also eat red meat or chicken once a week.”
The doctor also warned of the risks of eating too much sugar, saying: “Foods which are rich in sugar are not only bad for your teeth and your waist, they are bad for you brain as well.
“This is partly because these foods are horribly addictive – once I’ve started on a bar of chocolate or a packet of biscuits I just can’t stop until they are all gone – which means we go on eating long after we know we should stop.
“Unless you do lots of exercise, all those excess calories will be laid down as fat around your waist.”