Eat protein to lose weight – Michael Mosley advice

Dr Michael Mosley discusses low carb meals

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Dr Michael Mosley has been hailed weight loss guru and he’s never short of dieting tips to help keep people fit and healthy. And when it comes to eating at certain times during the day, he stressed the importance of consuming the “key” nutrient protein at the “right” time.

Eating protein at breakfast helps to keep blood sugar and energy levels stable.

If people add protein to their breakfasts it will provide a steady, prolonged energy boost that will keep them full until lunchtime.

And Dr Mosley revealed this is the prime time to eat a high-protein meal.

He explained: “It is well known that moderately increasing the amount of protein in your diet can help you to feel more satisfied after meals.

“What is less well known, though, is that the time of day that you eat protein also matters.”

He pointed out it doesn’t matter what protein a person consumes, as long as they get enough of it.

“To deliver enough protein to make the difference, breakfast doesn’t have to be meaty,” he said.

“Nuts and seeds are good sources of protein, as are eggs, dairy and quinoa-based foods.”


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Nuts and berries are good sources of protein and a useful switch for those hoping to avoid eating meat.

He added: “If you don’t get enough protein in your diet, then you will develop cravings and overeat in a largely unconscious attempt to hit critical protein targets.

“They say that we need to consume around 15 to 20 percent of our daily calories in the form of protein.

“This amounts to around 100 grams of protein if you are eating the normal 2,000 to 2,500 calories a day.”

According to the National Weight Control Registry, 78 percent of people who lose weight and keep it off, eat breakfast every day that is full of protein.

Research from McMaster University in Canada, suggested people’s first meal should be high in the power-building nutrient because their muscles have been breaking down protein overnight.

Researcher Stuart Phillips advised people need “30 grams at breakfast”.

A breakfast that contains at least 30 grams of protein slows the release of the hormone ghrelin, which triggers feelings of hunger.

Consuming protein at breakfast also increases the release of satiety hormones, helping you feel fuller for longer.

Phillips’ research also noted that by routinely eating a high-protein breakfast, people can maintain a healthy weight over time.

The current Government guidelines are to eat around 50g of protein a day, which Dr Mosley believes is “way too low”.

He added: “[As people] get older, you need more protein after the age of 60 because your body is less able to absorb and utilise it.”

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