The Chase’s Mark Labbett opens up on his weight loss
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Dr Michael Mosley, inventor of The Fast 800 plan, regularly helps slimmers reach their weight loss goals. However, feeling hungry and having cravings for food is often a problem when trying to lose weight due to the body eating less calories than usual. The expert has recommended the best times of the day to eat protein.
Protein has been linked with weight loss for several years as it is associated with keeping the body fuller for longer.
Protein-rich foods can also increase satiety, reducing the need for snacking throughout the day.
The recommended amount of protein differs from person-to-person but Dr Mosley recommends between 50-70grams a day.
He said: “It is well known that moderately increasing the amount of protein in your diet can help you feel more satisfied after meals.”
Foods that are high in protein include Greek yoghurt, eggs, lean meat and legumes.
Dr Mosley added: “What is less well known, though, is that 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, the third group meanwhile, 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 also asked to rate the intensity of their pre-lunch food cravings.”
The results showed that out of all groups, those who consumed a high-protein breakfast recorded the highest levels of dopamine and lowest pre-lunch food cravings.”
Dr Mosley explained that eating protein at breakfast helps you keep fuller for longer because levels of a chemical called tyrosine rise in the brain.
However, the expert also shared that consuming breakfast doesn’t have to be early in the day.
He said: “This does not, of course, mean that you have to eat breakfast early in the day.
“For many, a midday breakfast helps to extend the period of non-eating and so draws down the full benefits of fasting.”
However, eating breakfast kick-starts the metabolism, helping slimmers to burn calories throughout the day.
Consuming food first thing in the morning can also provide energy for the body.
Snacking throughout the day can also be a huge problem for many, and result in overeating.
Dr Mosley recommends keeping unhealthy snacks and junk food out of the house in order to lose weight.
He said: “If you want to feel fuller for longer, keep away from it. When you’re out and about, bring a packed lunch.
“If you keep a stock of high-calorie snacks in the house for children, keep it locked up and away from the kitchen.”
Snacking can be good, especially if there is a long time between meals but healthy snacks such as fruit is recommended instead.
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