Transform Your Diet Today: 5 Expert Tips From Dr. Michael Mosley

Dr. Michael Mosley, creator of the renowned 5:2 diet, recently launched the Fast 800 app. This app offers 700 low-carb recipes across various cuisines, making it highly portable and diverse. It aims to simplify healthy eating with flexible choices for vegetarians or those preferring more or less meat.

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Besides recipes, the app includes a 12-week exercise plan focusing on resistance training, stress-reducing tools, and sleep improvement tips. Users can also access professional support from psychologists or exercise physiologists and engage with a wider community within the app for added motivation and guidance.

Here, Dr Mosley shares his top tips on how to quickly improve your diet now.

The Mediterranean Diet includes various components such as oily fish, olive oil, and oily nuts, which are good for the brain and heart due to their anti-inflammatory properties high fibre and good fat content. Fruits and vegetables are also an essential part of this diet.

Eating around a kitchen table can help in socializing and enjoying food, which can increase satiety and help you eat slower. This is a typical practice in the Mediterranean lifestyle, where communal meals around the table are common.

Counting calories is not always necessary if you are already healthy. However, if you have type two diabetes or hypertension, merely switching to a healthier diet may not be enough. Calorie counting may be necessary in such cases, as shown by a  Newcastle University study. However, different options are available in Dr Mosley's app, which includes a plan without calorie counting.

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Finding healthy recipes and committing them to memory can make it easier to follow a healthy diet. Junk food should be removed from your cupboards to avoid temptations.

Non-starchy vegetables such as greens, broccoli, spinach, lettuce, watercress, sugar snap peas, asparagus, cabbage, and celery should cover at least one-third of your plate.

It is crucial to stay hydrated by drinking a large glass of water with every meal. Dr Mosley recommends drinking enough water so that you go to the loo seven times a day to pass urine.

Protein intake should be increased, with a minimum of 20 grams of protein at every meal. A savoury breakfast with eggs, omelettes, or tofu is an excellent way to start your day. National recommendations for protein consumption may be too low, particularly for women who have gone through menopause, as they do not absorb or process protein as effectively as before.