Michael Mosley explains timed restricted eating
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Breakfast helps to break the overnight fasting period, helping to boost energy levels and alertness. It is also said to kick-start the metabolism, helping slimmers burn calories throughout the day. Dr Mosley, inventor of the 5:2 diet, has shared what to eat for breakfast.
He said: “Protein can help you stay full up and studies show it reduces your hunger hormone.
“It also boosts the level of a hormone known as peptide which makes you feel full.”
According to Healthline, a high protein intake can help boost the metabolism, reduce appetites and changes several weight-regulating hormones.
This is all beneficial for those looking to lose weight.
Dr Mosley added: “It is well known that moderately increasing the amount of protein in your diet can help you feel more satisfied after meals.
“What is less well known though, is the time of day that you eat protein also matters.
“To test whether protein at the first meal of the day could help people to feel fuller for longer, a US-based study in 2014 divided volunteers into three groups.
“One group ate a breakfast containing 35g of protein, the second group ate breakfast containing 13g protein and the third group skipped breakfast altogether.
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“Later on that morning, the volunteers were tested for levels of dopamine, the chemical that drives our reward circuits.
“They were asked to rate the intensity of their pre-lunch food cravings.
“The results were clear, of all groups, the high-protein breakfast group recorded the highest dopamine levels and lowest pre-lunch food cravings.”
High protein breakfasts include Greek yoghurt, eggs, protein pancakes and lean meat.
Dr Mosley previously explained: “One of the main reasons for opting for a low carb breakfast is that you won’t then get famished in the middle of the morning and feel tempted to tuck into a pastry.
“Lots of studies show that if you eat a protein-rich breakfast, perhaps with egg or fish, then this will keep you fuller for longer.”
The expert also recommends staying away from fruit juices such as apple juice due to the high levels of sugar it contains.
He went on: “I sometimes have porridge with wheat bran for breakfast, which comes to about 22g of carbs, and 5g of fibre.”
Porridge is a great breakfast food because it is high in soluble fibre, helping to keep you full.
Protein can be added to porridge such as chopped nuts, peanut butter or nuts and seeds.
Dr Mosley said: “Eating protein at the first meal of the day helps you feel fuller for longer because after a protein meal, levels of a chemical called tyrosine rise inside the brain.
“By increasing its own dopamine supply as the next meal approaches, the brain experiences a much weaker dopamine hit from high calorie food.”
It is also recommended to stay away from junk food because it can cause blood sugar spikes and actually lead to hunger.
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