Michael Mosley advises dieters to keep snacks out the house
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Dr Michael Mosley has been helping thousands lose weight; be it by following one of his diets, or taking on his tips and advice when it comes to exercise. Having successfully lost weight himself, he is on a mission to educate, and one thing he is passionate about is “flipping the metabolic switch”. But what does that mean and how can it result in shedding a few pounds in a matter of “a few weeks”?
Michael explains: “Your body is like a hybrid car, it runs on two main energy sources, sugar and fat.
“The body will burn glucose (sugar) if it is available, which comes from carbohydrate-rich foods like bread, potatoes and pasta.
“However, fat is a far more efficient source of energy, and switching from using glucose to using fat as your fuel source can lead to a host of benefits.”
As for why fat is a better energy source than sugar, he continued: “When we consume meals high in carbohydrates, the body breaks them down into glucose, causing your blood sugar levels to rise.
“Your pancreas releases insulin to help the body to use the sugar as fuel.
“This rapidly reduces your blood sugar levels, and any glucose not used for immediate energy is stored as glycogen.”
He added: “Once your glycogen stores are full, excess glucose is stored as fat, meaning we gain weight.
“What’s more, with more sugar in your blood, the pancreas makes more insulin to help distribute the glucose.
“This becomes a vicious cycle called insulin resistance, that can lead to developing type 2 diabetes.”
In terms of what foods need to be swapped to allow the metabolic switch to be flipped, Michael revealed: “My advice is to cut down on soft drinks, sweets, rice, potatoes, bread and fruit juice.
“Choose non-starchy vegetables, whole grains and legumes.
“A low carb diet doesn’t mean it’s a no-carb diet. There’s room for plenty of low carbohydrate vegetables.
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“By following a Mediterranean-style diet, rich in protein, fibre, healthy fats and some complex carbs, you can flip your metabolic switch while reaping the benefits that come with, what studies say maybe, the healthiest diet out there.
“It can take anywhere from a few days to a few weeks to flip the metabolic switch and begin seeing the benefits.
“By continuing to follow meal plans provided, you’ll be on track,” he commented.
“Trust the science, stick with it and you absolutely will see progress.”
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Aubergine lasagne rolls recipe
Ingredients (serves four):
Two aubergines cut lengthways into 0.5cm slices
One tbsp and one tsp olive oil
One clove garlic
One tsp dried basil
One lemon, zest and juice
200g frozen spinach, defrosted and drained
Half a ball of mozzarella, torn into small pieces
Four small handfuls rocket
One tsp extra virgin olive oil
Preheat the oven to 200C/180C fan/gas mark six.
Brush the aubergine slices with the tbsp of olive oil then cook on baking sheets for eight to 10 minutes until they have softened. Meanwhile, heat the remaining one tsp of olive in a pan and cook the garlic for one minute, then add the passata, dried basil and some seasoning.
Simmer for five minutes then add the lemon juice. In a bowl mix the spinach, ricotta, lemon zest and some seasoning. Once the aubergine has cooked, spoon two tsp of the spinach mixture at the end of each slice then roll them up and place them in a baking dish. Pour over the tomato sauce then top with the mozzarella.
Bake for 20-25 minutes or until golden and bubbling. Serve with the rocket tossed in extra virgin olive oil and some seasoning.
Low calorie: 275 / High calorie: 425
Higher-calorie: Increase to three aubergines, 200g ricotta and add one avocado to the salad.
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