Dr Michael Mosley has revealed his top tips for the keto diet, with the aim of helping more people lose some extra weight.
The TV presenter and dietician is famous for his weight loss diets that can help people shed a few pounds, and his keto book has a way of doing just that.
21-Day Keto Magic: Eat Healthy, Burn Fat, Lose Weight, And Keep It Off is now available to buy as a hardcover or as an audio CD, and looks at “a diet high in fat and protein and very low in carbs”.
The aim of Dr Mosley’s previous diets has been to start a process called ketosis, which is what happens when your body burns stored fat for fuel instead of carbohydrates.
Ketosis is an established way of losing weight, so diets that target ketosis are useful for the body transformations people are after.
Certain foods are important for this process, so what are they?
What foods are good for ketosis?
Certain foods are good for encouraging ketosis within your body, according to Michael Mosley.
Our bodies are usually powered by a combination of fat and sugar, but burn fat when they are low on glucose.
Micahel told the Mail: “Your body does this by releasing fatty acids from your fat stores and converting them into chemicals called ketone bodies. These can be used by most cells in your body as fuel.
“The process is known as ‘flipping the metabolic switch’. Because so many of us top up our sugar stores by nibbling and snacking from first thing in the morning till last thing at night, we rarely get to flip the switch, so we seldom do a serious dive into our fat stores.”
Diets such as Mosley’s Fast 800 are useful for losing weight, though people with medical conditions, or who are pregnant or breastfeeding, should consult their doctor before trying it.
Here are some useful foods that can be part of the keto diet.
We may not associate pancakes with healthy food, but details are in how the pancakes are made.
‘Keto pancakes’ can be made from ground almonds, cream cheese, eggs, vanilla extract or lemon, butter, berries and full-fat Greek yoghurt.
These pancakes are low in carbs and are a good way of having a tasty treat, while keeping the calorie count down.
The keto diet doesn’t just mean fatty foods at any cost, but healthy fatty foods, like fish.
Dr Mosley said: “Although fat is an important part of the diet plan, we recommend eating healthy fats (olive oil, oily fish, nuts and avocados), and only in calorie-counted moderation.”
Fish fillets like cod or haddock can be steamed with things like tomato and pepper sauce, olives and green beans.
Getty Images/Dorling Kindersley)
Eggs are a really important part of the keto diet and can be eaten on their own or used to make other foods.
Scrambled eggs can be eaten with moderations of avocado, feta and smoked salmon, or used in a goats cheese frittata dish.
Nuts and berries
Nuts and berries are good sources of protein and a useful switch for those hoping to avoid eating meat.
Dr Mosley explained that it also helps which time of day a person eats a a high-protein meal.
He said to GHP: “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.
“To deliver enough protein to make the difference, breakfast doesn’t have to be meaty – nuts and seeds are good sources of protein, as are eggs, dairy and quinoa-based foods.”
Mosley has gone as far as to say that certain vegetables can be counted as ‘free food’. One of those foods is spinach, as well as kale and broccoli.
Mosley said: “To deliver enough protein to make the difference, breakfast doesn’t have to be meaty – nuts and seeds are good sources of protein, as are eggs, dairy and quinoa-based foods.”