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Speaking on a recent television program, Chien, a doctor in the Division of Gastroenterology and Hepatology at Keelung Chang Gung Memorial Hospital in Taiwan, recommended following a Mediterranean-style diet to improve overall health.

For breakfast, he suggested four foods: cooled sweet potatoes, bananas whose peels have not yet developed black spots, boiled eggs and black coffee, according to SET.

Chien said cooling cooked sweet potatoes increases their resistant starch content, which can slow the absorption of sugar. He also recommended choosing less-ripe bananas, as they are less likely to cause a sharp rise in blood sugar than fully ripened ones.

Paired with boiled eggs and black coffee, the meal provides protein while helping support metabolic and liver health, he said. Chien cited a female patient who lost 5 kg after adopting the dietary approach.

He added that drinking water before meals may also support weight loss. His suggested method involves drinking 500 ml of plain water about 30 minutes before eating.

The water can increase feelings of fullness, potentially reducing the amount of food consumed during a meal. Chien said studies have found that people following this practice may lose an average of around 2 kg over three months.

Combined with a balanced diet, the habit offers a simple and inexpensive way to support weight management and liver health, he said.