Dr Michael Mosley on the benefits of exercise
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Dr Michael Mosley has helped millions get healthy and lose weight. For anyone following a Mediterranean diet, he has shared a few tips about what should be eaten and what should be avoided for maximum results.
What is a Mediterranean diet?
The Mediterranean diet varies by country and region, so it has a range of definitions.
But in general, the diet is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil.
It usually includes a low intake of meat and dairy foods.
As for what Dr Michael’s advice is, he says dieters should “focus on high-quality protein”.
This “includes oily fish, prawns, chicken, turkey, pork, beef and eggs”.
As for vegetable sources of protein, he listed: “Soya, edamame beans, Quorn and hummus.”
“Limit processed meats such as bacon and salami to no more than a couple of times a week.”
He also suggested eating “more healthy fats and oils”.
Dr Michael said: “As well as oily fish (salmon, tuna, mackerel), include more olive oil on salads and vegetables.
“Use olive, rapeseed or coconut oil for cooking.”
But there is one dairy ingredient Dr Michael doesn’t recommend including in the diet.
He said to “use butter for spreading and seasoning and avoid margarine”.
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“Full-fat yoghurt is good and cheese in moderation is fine.”
As for why Dr Michael suggests butter instead of margarine, he explained: “Margarine itself is processed and made from vegetable oil.
“As vegetable oil is liquid at room temperature, a process called hydrogenation takes place, which resultantly creates trans-fat.”
Trans fats “should be avoided where possible”, he urged.
While margarine has less saturated fat than butter, Dr Mosley pointed out that “saturated fat is not necessarily a bad thing”.
“New studies have found no direct link between saturated fats and heart health.”
Butter is made from churning cream – a natural whole food and the diet expert recommends eating it in moderation.
He said: “We’re not advising you to lather butter onto every meal.
“However, a small amount every now and then will cause far less harm than processed margarine and spreads.”
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