Weight loss: Michael Mosley shares key advice on how to ‘feel more satisfied after meals’
Dr Michael Mosley has appeared on several television shows throughout his career, offering weight loss tips and tricks. Although not a fast process, there are ways in which you can help the body lose weight and according to Dr Mosley, this is to eat foods high in protein.
This is because foods high in protein often keep you fuller for longer, reducing the need for endless snacking throughout the day.
Less snacking means slimmers will eat fewer calories, helping to create a bigger calorie deficit.
On the topic, Dr Mosley explained: “It is well known that moderately increasing the amount of protein in your diet can help you feel more satisfied after meals.
“What is less well known, though, is that the time of day that you eat protein also matters.
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“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.
“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 the high-protein breakfast group recorded the highest dopamine levels and also the lowest pre-lunch food cravings.
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The expert added: “Eating protein at the first meal of the day helps you to feel fuller for longer because after a protein meal, levels of a chemical called tyrosine, a building-block for dopamine, rise inside the brain.
“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.”
Eating a higher-protein meal can also help to keep sugar cravings away, which can help slimmers lead a healthier lifestyle.
Dr Mosley recommends keeping away from foods high in sugar as well as junk foods.
This is because they contain little to no nutritional value, making you feel hungrier and wanting more.
He explained: “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.
“To feel fuller for longer, take a few simple steps, choose more of the right foods, especially good fats and fibre and avoid the wrong foods, eat protein and eat it early.
“Like happiness, fullness really is a gut feeling.”
Drinking plenty of water throughout the day will also keep you hydrated and feeling full.
Dr Mosley said: “When you’re not getting enough water, you’ll be sluggish, lethargic, and most likely mistake thirst for hunger…make sure you stay hydrated.”