Weight loss: Dr Michael Mosley shares easy breakfast you should be eating to slim down

Dr Michael Mosley explains the health benefits of press ups

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Most people will opt for cereal, toast or a hearty bowl of porridge for breakfast. However, Dr Michael Mosley, the creator of the 5:2 and Fast 800 intermittent fasting diets, believes a low-carb breakfast choice is a must when it comes to successful weight loss. 

After extensive research into diets, Dr Michael bases the majority of his health maintenance plans around the Mediterranean diet.

The Mediterranean diet is a relatively high fat, low-is carb way of eating. 

Those following it will eat an abundance of fibre, fresh fruit and vegetables, oily fish and olive oil. 

The diet itself has a low glycemic index, meaning it keeps blood sugar levels stable. 

Some might consider the extremely low-carb, high-fat diets like Ketogenic or Atkins would be preferable, but as Dr Michael points out in his book, the Mediterranean Diest is better for long-term weight loss. 

In a six-year trial carried out in Dimona, Israel, 322 middle-aged participants were randomly assigned to a low-fat diet, low carb diet (based on Atkins) or a low-ish carb Mediterranean diet. 

The low-fat group cut their consumption of fat and calories by 19 per cent but despite this, lost the least weight of all three. 

The low-carb group lost the most and the Med dieters somewhere in between. 

However, it was the Mediterranean diet group who saw the biggest improvement in their insulin levels.

At the end of the six-year study, however, the low-fat and low-carb dieters both put on much of the weight they’d lost and the Med dieters were 3.1kg lighter than when they started. 

“It’s particularly impressive when you consider that over a six-year period a middle-aged person would normally expect to put on about three kilograms,” Dr Michael said. 

“In other words, at the end of six years, the group allocated to the Med-style diet actually weighed six kilograms less than if they hadn’t taken part in the trial.” 

With those on the Mediterranean diet losing and keeping off almost twice as much weight as the low-career, it is a diet suggested to follow for anyone wanting to slim down.

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Speaking more about following a Mediterranean diet, Dr Michael explained why eating a low carb breakfast is so important: “One of the main reasons for opting for a low carb breakfast is that you won’t then get famished in the middle of the morning and feel tempted to tuck into a pastry.

“Lots of studies have shown that if you eat a protein-rich breakfast, perhaps something with egg or fish, then this will keep you fuller for longer.”

Are fruit juices and smoothies a good option? 

Dr Michael said: “We have this illusion that fruit juice and smoothies are healthy, but many commercial ones contain the equivalent of six teaspoons of sugar or more. 

“When you eat an apple you also get lots of fibre, which slows down the sugar rush. 

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“When you drink an apple juice all that sugar is swiftly absorbed and sends your blood sugars soaring. 

“An apple contains roughly half the calories you’d find in a glass of apple juice.”

For those wanting to follow a low-is carb diet, how many grams of carbs should be eating at breakfast? 

“What matters is not so much the grams of carbs but the form they come in,” Dr Michael told gettthegl oss.com. 

“I sometimes have porridge with wheat bran for breakfast, which comes to about 22g of carbs, but it also comes with five grams of fibre.”

Dr Michael Mosley’s Fast 800 breakfast for egg fans – Green Brekkie Bowl 

“Breakfast bowls aren’t just limited to cereal! Try out this vegetable-packed breakfast bowl that’s full of flavour and nutrition,” Michael said. 

Serves: 1

Calories: 343

Prep time: 4 minutes

Cooking time: 15 minutes


½ tbsp olive oil
½ tsp ground paprika
½ tsp ground cumin
½ tsp ground turmeric
1/4 tsp chilli flakes
70g kale, hardy stems removed and leaves – shredded
½ courgette (approx. 75g or two and two thirds ounces), chopped
5 mushrooms, sliced
50g spinach leaves
Two large free-range eggs
½ avocado, mashed
Sea Salt
Black pepper


1. Place a large frying pan over medium heat and add the olive oil, spices, kale and courgette. Cook for approximately seven minutes, or until the kale turns soft. Now add the mushrooms and cook for another five minutes. Finally, add the spinach, turn off the heat and stir through.

2. Meanwhile, poach the eggs. To do this, pour cold water into a large saucepan until approximately eight centimetres deep. Add some vinegar to the water. Bring the water to the boil, then reduce the heat to low (water should still be simmering around the edge). Crack an egg into a shallow bowl. Using a wooden spoon, stir the water to create a whirlpool. Tip the egg into the water. Cook for two to three minutes for a soft yolk, or three to four minutes for a firm yolk. Using a slotted spoon, remove the egg from the water. Repeat with the other egg.

3. Place the greens into a large bowl, add the mashed avocado and top with the poached eggs. Season with salt and pepper.

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