Michael Mosley's five rules for 'nutritious' lunch to 'keep you full all afternoon'

Michael Mosley has shared five tips to help you create a lunch that not only adds lots of nutrients, but leaves you feeling full.

On his Fast 800 website, the health expert states that adding protein, fibre and healthy fats are all key as they can ward off a number of health conditions including type 2 diabetes.

It comes just days after the health guru explained that not including enough protein in your diet can lead to sugar cravings, fatigue and mood dips.

So what are the five rules you should follow if you want a more nutritious lunch? Here is what you need to know.

Fast 800's five lunch rules

1. Prioritise protein

Even on fasting days, Mosley recommends you consume 60g of protein every day. This is because it "promotes satiety and helps you stay full between meals, so it’s essential to include in a fasting day lunch." If you don’t eat enough protein, you may experience symptoms like hunger, sugar cravings, fatigue and even mood dips in the afternoon.

You can try adding tinned fish like mackerel or tuna as it’s high in protein and convenient as you don't need to worry about cooking or refrigerating it. If you are a veggie, protein sources like eggs, feta or beans can all be convenient options and can be enjoyed hot or cold on the go.

2. Play with flavour

The tastier your lunches, the more consistent your healthy eating will be. The experts suggest: "A tasty salad can be dressed up with a flavoursome dressing of olive oil, vinegar and mustard, or a homemade hummus. Use lemon juice, herbs and spices generously in a variety of lunch dishes to enhance their flavours and make healthy eating taste as good as it feels."

3. Don’t forget fibre

Lunchtime is a great opportunity to get in fibre that will make your gut happy and help you reach your 30g daily target. Other benefits of fibre include protecting you against type 2 diabetes and digestive disorders with the experts saying this makes it "vital to include fibrous foods into your diet every day."

Including just one avocado provides a third of your daily recommended intake and similarly, beans like chickpeas, edamame beans and kidney beans are all great sources of fibre. They suggest: "For the ultimate easy fibre addition to any healthy lunch, simply top your salad, veggies or dish with a handful of nuts or seeds."

4. Grab a source of healthy fats

Including healthy fats will help your body absorb vitamins A, E, D and K, support gut health and help to keep you full and energised all afternoon. Examples of healthy fats the experts "love" include olives, boiled eggs, feta cheese, Greek yogurt and olive oil.

5. Include complex carbs on non-fasting days

Whilst these tips are good for whether you are fasting or not, if you are not, the experts recommend adding complex carbs which can provide a source of slow release energy for the afternoon. Pre-cooked brown rice, quinoa, wholemeal flat bread or seeded sourdough make "perfect additions to a healthy lunch box", they say.

You can buy The Fast 800: How to combine rapid weight loss and intermittent fasting for long-term health HERE. The book boasts delicious, low-carb, Mediterranean-style recipes and menu plans by Dr Clare Bailey with The Fast 800 offering "an effective way to help you lose weight, improve mood and reduce blood pressure, inflammation and blood sugars. Take your future health into your own hands."

In good news, it is now slashed in price on Amazon with it down to just £5.98 and boasting 4.5 stars out of five.

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