5 Foods to Eat for Weight Loss, According to Dr. Michael Mosley

American presenter Dr. Michael Mosley, known for developing diet plans that incorporate intermittent fasting, recently shared in an interview with the New York Post that including certain foods in your diet could support long-term weight loss and overall health. According to him, these five foods are particularly beneficial.

1. Broccoli, Spinach, Cauliflower, Cucumber, and Eggplant

Dr. Mosley emphasizes the importance of incorporating vegetables like broccoli, spinach, cauliflower, cucumber, and eggplant into your diet. "They contain significant amounts of essential vitamins and components that have been proven to lower bad cholesterol and reduce the risk of diabetes," he explained. These vegetables also aid digestion and are so nutrient-dense that they do not need to be counted toward your daily calorie intake.

2. Full-Fat Dairy Products

While opinions differ, Dr. Mosley believes that full-fat dairy can be highly beneficial. "Full-fat dairy provides higher-quality nutrients than low-fat versions," he said. It contains essential fatty acids like omega-3, higher levels of protein, vitamin B12, and iodine, which may reduce anxiety and depression while supporting metabolism. This advice contrasts with traditional American guidelines, which generally advocate for low-fat milk and dairy products.

3. Olive Oil

Olive oil is praised by Dr. Mosley as the healthiest fat for daily consumption. Rich in anti-inflammatory compounds, fatty acids, and omega-3s, it supports gut health, lowers the risk of heart disease, and can help reduce blood pressure. Research in the United States found that consuming just half a tablespoon of olive oil daily was linked to nearly a 20% lower risk of mortality compared to those who did not include it in their diet.

4. Lean Proteins: Fish and Meat

"A diet rich in lean proteins offers many health benefits," Dr. Mosley said. Lean protein helps reduce hunger, manage weight, maintain healthy blood pressure, and support bone health. Fish, poultry, and other lean meats provide essential nutrients that contribute to overall wellbeing, making them a key part of a balanced diet.

5. Almonds and Other Nuts

Nuts like almonds and cashews are packed with nutrients, and despite their fat content, these healthy fats are beneficial for the body. Dr. Mosley recommends consuming nuts in their natural form, without added salt or flavorings. Regular consumption can help improve heart health, provide sustained energy, and support overall wellness.

Closing Thoughts

Incorporating these five foods into your diet does not require strict dieting or complex meal plans. By prioritizing vegetables, full-fat dairy, olive oil, lean proteins, and natural nuts, you can support long-term weight management, improve heart and gut health, and boost overall wellbeing. Small changes in daily eating habits, guided by these nutrient-rich foods, can make a lasting difference in your health journey.