Dr. Michael Mosley advises: If you want to lose weight, cut down on sugar, sugary foods, drinks and desserts immediately, according to Times Now News.

Starchy carbs like pasta, white rice, potatoes and white bread should also be avoided, says Mr Mosley.

Instead, choose oatmeal, brown rice, boiled sweet potatoes, baked beans or home-roasted cereals, and fruits with the skin such as guava, apples, and pears for breakfast.

Beans are also healthy and filling, says Dr Mosley. In general, the best option for weight loss is a low-carb, Mediterranean-style diet.

What is the Mediterranean diet?

According to Harvard Medical School (USA), the basis of the Mediterranean diet includes:

Plant foods: Consume plenty of fruits, vegetables, whole grains, nuts, and legumes that are minimally processed, fresh, in season, and locally grown.

Olive oil: This is the main source of fat.

Cheese and yogurt: Consume daily in low to moderate amounts.

Fish and poultry: Low to moderate amounts several times a week.

Red meat: Occasionally in small amounts.

Sweets: Desserts with added sugar or honey should only be eaten a few times a week.

Alcohol: Low to moderate amounts, usually with meals.

To lose weight fast, avoid sugar, sweets, sugary drinks, and sweet desserts.

Breakfast dishes help lose weight

Overnight oats (soak oats overnight with unsweetened yogurt or nut milk, nuts, chia seeds and fruits like bananas, strawberries, apples... in the refrigerator, make breakfast).

Homemade oatmeal.

Homemade smoothies.

Oatmeal and banana cake.

Quinoa with strawberries and pistachios.

Plain yogurt with fruit, according to Times Now News.