Celebrity diets are sometimes bizarre - but that doesn't mean we're not tempted to try them. We've asked a personal trainer for her verdict. 

If you're on a weight loss journey, then you'll probably already know that working out how many calories you burn a day and incorporating fat-burning foods into your diet are good places to start. But when you see celebrities like Adele and Rebel Wilson shed the pounds with apparent ease, and Kim Kardashian lose 16lbs in three weeks to fit into that Marilyn Monroe dress for the Met Gala, it can be tempting to try one of their extreme diets for yourself.

But restrictive plans can be hard to stick to - and sometimes dangerous - long term, meaning that often those that try them will end up putting the weight back on after they finish dieting. This is why you'll often hear about celebrities adopting a diet for a few weeks in preparation for a certain role - they're not designed to be carried out indefinitely and could even pose a health risk if they are. But, that's not to say that all celebrity diets are without merit. We've rounded up 14 and asked an expert for her verdict on which might be worth trying if you want to lose weight...

1. The Atkins Diet

The Atkins diet is a low-carbohydrate fad diet devised by Robert Atkins in the 1970s, marketed with claims that carbohydrate restriction is crucial to weight loss, because it will cause the body to use up its fat stores more quickly. 

Kim Kardashian followed the Atkins 40 after giving birth to Saint West, and this is a variation of the Atkins diet that involves eating 40g of carbohydrates per day. She had previously decided that the more restrictive Atkins 20 was too intense for her while she was breastfeeding.

Kim told Women's Wear Daily that she was motivated to lose 60lbs by her upcoming GQ cover shoot. She said: "It was really hard for me to diet [with the] first baby. This time was so much easier and I realised [it comes down to] the food. I mean, I love to work out and you definitely have to work out to tone up, but so much of it is how you eat."

But while Kim K might be a fan of the Atkins diet, personal trainer Maddy Biddulph says warns: "The body needs large amounts of macronutrients including carbohydrates, fats and protein to function efficiently. Cutting a major food group out like carbs means the body can’t do its job properly, and this can lead to low blood sugar, constipation and kidney problems."

She adds, "Another issue is the Atkins diet is not sustainable - the key to losing weight is finding a healthy eating plan that you can stick to long term."

2. Raw vegan diet

A raw vegan diet consists of eating unprocessed, plant-based foods that are either completely raw or heated at very low temperatures. It has been followed by several high profile celebrities, including pop star Lizzo, actress Anne Hathaway and tennis star Venus Williams.

Lizzo has been vegetarian for several years and went vegan in 2020, telling Vanity Fair, "I’m not a vegan to lose weight, I just feel better when I eat plants."

She's famed for sharing her vegan recipes on social media, and announced she was making the leap to raw veganism on her Instagram stories, sharing with her followers, "So since being vegan I’ve found that I eat a lot of meat substitutes, whether its tempeh or jackfruit or Beyond burger or whatever. So, I’m going to try to be raw for a little bit to try to get a sense of pure, raw veganism."

Meanwhile, Venus Williams adopted a raw vegan diet to relieve symptoms of Sjögren's syndrome, an autoimmune disorder that can cause extreme fatigue, joint pain, and digestive issues. However, in 2019 she told Insider that while she is still vegan, she no longer eats only raw foods.

"That way of eating was just hard to maintain for long periods of time. Sometimes you just need something more substantial - some rice, some potatoes - after a workout," she said.

Anne Hathaway has said she went raw vegan in preparation for her role as businesswoman Rebekah Neumann in the TV series WeCrashed. 

But is raw or cooked food healthier? Every ingredient is different, and Maddy told us, "While eating more fruits and vegetables, and less processed foods, is good from a nutritional standpoint, a raw food diet has a lot of restrictions and limitations. It’s cutting out major food groups and is very low in calories. When your calorie intake isn’t enough, you’re unlikely to be meeting your nutritional needs."

3. The Sirtfood Diet

The Sirtfood diet is a weight-loss program based on consuming foods high in sirtuins - known as 'sirtfoods' - which are thought to reduce bodily inflammation, burn fat and boost metabolism, according to a 2015 study in the Annual Review of Physiology journal. It has been suggested that following the sirtfood diet results in a seven-pound weight loss over the course of one week, while maintaining muscle.

This diet was brought to public attention by Adele, when it was widely reported she had turned to the weight loss plan, after revealing she had cut out caffeine, alcohol, cigarettes, and all "spicy, citrusy, and tangy" foods for a time.

However, Adele has since revealed in an interview with British Vogue that this was not the case, saying of her diet, "No intermittent fasting. Nothing. If anything I eat more than I used to because I work out so hard."

Personal trainer Maddy says: "Sirtuins are essential for healthy cellular metabolism, and work to protect us from inflammatory diseases as we get older, so this diet has anti-ageing benefits. Studies have shown that they also help to slow cell ageing, by reducing the rate that cells divide.

"However, while a calorie deficit is needed for weight loss, under-eating can cause health issues, from headaches and fatigue to dizziness and gallstones. And while most of the foods on the Sirtfood diet are nutrient-dense, going several weeks without other food groups can lead to nutritional deficiencies."

4. The Alkaline Diet

Victoria Beckham, Kelly Ripa and Kirsten Dunst have all reportedly followed the alkaline diet in the past. It involves eating lots of highly alkaline food, such as fresh fruit and vegetables and whole foods, and avoiding too many acidic foods.

The thought behind the alkaline diet is that diets high in certain foods, such as meat and grains, and low in others, such as potassium-rich vegetables and fruits, can cause imbalances in blood pH that lead to a variety of health problems.

In 2020, talk show host Kelly told People, "It has changed my life, it’s changed the whole way I think about food." Although she did admit that she still drinks coffee. 

In addition, her nutritionist, Daryl Gioffre, told Women's Health, "It's just the way she's been eating for years and she feels really good, so she's not going to stop." He added that "99 per cent of her diet is plant-based."

Meanwhile, Victoria Beckham previously tweeted about her love for Honestly Healthy, a recipe book that follows the alkaline diet.

But while there is little harm in following the alkaline diet, it's unlikely to transform your weight loss journey. "This diet might result in weight loss at first because it avoids high-calorie processed foods and sugars, but there is little scientific evidence to support the benefits of the alkaline diet," Maddy says.

“Plus, the diet is plant-based, so you will need to supplement with extra protein and vitamins to stay healthy."

5. The Mayr Method

The Mayr Method is a set of principles that encourage eating nutrient-dense foods and promote mindful eating, as well as emphasising the importance of taking time to chew food, avoiding snacking and drinking plenty of water - all of which may contribute to weight loss. 

This diet also limits added sugar and processed foods, both of which can contribute to weight gain.

Rebel Wilson popularised the Mayr Method after she lost over 60lbs during what she called her 'year of health', which she embarked on after visiting the VivaMayr health resort in Altaussee, Austria. 

In 2020, Rebel Wilson told People, "I've really changed to eating a high-protein diet, which is challenging because I didn't use to eat a lot of meat." She added, "I eat fish, salmon, and chicken breast" and said, "It doesn't mean every week is a healthy week. Some weeks are just write-offs, and there’s nothing you can do about that."

But what's PT Maddy's verdict? She says: "The Mayr Method focuses on gut health and mindful eating, which is great, but it also bans certain food groups including dairy, as well as gluten, sugar, alcohol and coffee, so it may not be wise for anyone with a history of disordered eating. Plus, it is based on some concepts that aren’t scientifically proven, such as the Alkaline Diet."

6. Intermittent fasting

Intermittent fasting is a popular weight loss method among a number of celebs, including Jennifer Aniston, Kourtney Kardashian, Halle Berry, Scarlett Johansson and Vanessa Hudgens to name a few. 

It involves abstaining from eating for extended periods of time, followed by a period of eating normally, and is a key aspect of diets such as the Fast 800, 16:8, and 5:2 diet plans. 

Jennifer Aniston has previously said she fasts for 16 hours out of the day, while Scarlett Johansson fasts for 12 when following this diet. Kourtney Kardashian explained on her lifestyle site Poosh that she would also not eat for 14 to 16 hours after dinner, writing, "I wouldn't eat past 7pm at night and then I would wait to eat the next day until after my morning workout, which would be around 10.30am or 11am."

But despite its popularity, intermittent fasting isn't for everyone. Maddy has some praise for this weight loss method, explaining: "There’s growing evidence that intermittent fasting can help with short-term weight loss, and it may reduce the risk of Type 2 diabetes and heart disease."

But she adds, "However, a study in the Journal of Abnormal Psychology found that fasting can increase the risk of disordered eating, particularly bulimia and binge eating."

7. 22 Days Nutrition

Based on the idea that it takes 21 days to break a habit, the aim of the 22 Day Nutrition Diet is that by 22nd day of this meal plan you will have started to incorporate new habits - like a plant-based diet - into your lifestyle.

Beyonce adopted this diet ahead of her 2018 Coachella performance and documented her journey in a YouTube video. In fact, Beyonce actually followed the plan for 44 days to reach her goals. 

She says in the video, "I’m back onstage after giving birth to twins. I was a woman that felt like my body was not mine."

For those tempted to try Beyonce's 22 day vegan diet, Maddy advises taking supplements including B12, omega-3s, calcium, iron and vitamin D to make sure you are still getting all the nutrients your body needs. She adds, "Vegan plans can often be very low in calories, and I would never recommend anyone go under 1,200 kcals a day, as this could potentially slow down your metabolism - which means you’ll burn less calories at rest and during activity, and will need to eat less to avoid becoming overweight."

She also advises considering whether a vegan diet will be realistic and enjoyable for those considering it, saying, "For long-term and sustainable weight loss, you need to follow a healthy eating plan and make it a lifestyle - something you can stick to and enjoy, rather than a short term fix that makes you miserable."

8. 5 Factor Diet

Created by celebrity trainer Harley Pasternak, the 5 factor diet involves eating five meals a day that are made up of just five ingredients and take under five minutes to prepare. The meals should consist of high-fibre foods, lean proteins, healthy fats and low GI carbs (carbohydrates that are slower to raise blood sugar levels).

The plan also recommends exercising five days a week and targeting five muscle groups per workout.

Megan Fox reportedly follows the 5 factor diet, and celeb trainer Harley previously revealed that she's a fan of salmon. He told Glamour, "Megan Fox finally listened to me…she is now a salmon fan. She will have salmon at least once a day. She'll go have a bunch of salmon sashimi and she'll have a cucumber salad and miso soup and some edamame."

If you're going to try one celebrity diet from this list, Maddy reckons the 5 factor diet is the best option. She says, "This diet plan is one of the more sensible of the lot. It encourages eating plenty of protein and fibre, both of which are very filling, which can help with weight loss because you are less likely to overeat."

Maddy adds, "It also promotes regular exercise, including a mix of aerobic and resistance training, which research has shown is good for fat burning, building muscle and increasing bone density - this is especially important for women over 40 who are more at risk of osteoporosis."

9. Baby food diet

Yep, you read that right. The baby food diet is based on the idea that eating small jars of baby food to restrict calorie intake will lead to quick weight loss, and the original baby food diet - which was never formally published - called for eating baby food all day followed by a regular 'adult' meal in the evening.

Some people following the diet may eat a few jars of baby food each day as low-calorie snacks, while others might replace one or two meals a day with baby food.

It has been widely reported that actress Reese Withersoon adopted the baby food diet in the past, though she has not confirmed this herself. In an interview with InStyle, the actress listed green smoothies, lentil soup, pasta, and fried steak among her favourite foods.

Not only is the thought of eating baby food pretty unappealing, it's not recommended by PT Maddy either. "I definitely wouldn’t recommend following this diet, as it’s virtually impossible to meet an adult’s nutrient needs while eating baby purees," she says.

"When you don’t eat enough, the body goes into survival mode and starts breaking down muscle to use for energy. Your body will also slow down the metabolism in an effort to conserve energy, which can lead to weight gain.”

10. Grapefruit diet

There are variations on the grapefruit diet, but it generally involves eating one grapefruit at each meal, along with meat, eggs, other foods that are rich in fat and protein, and certain vegetables. It also often involves restricting calories to as little as 800 per day.

Supposedly, grapefruits contain fat-burning enzymes that mean rapid weight loss can be achieved on this diet.

Actress Brooke Shields popularised the grapefruit diet, however her days of restrictive eating seem to be behind her, as she more recently told Healthy Living, "I don’t think there’s a trick to being healthy; I think we all know what our limitations are. There’s no 'drink lemon juice after fried chicken.' It’s about being honest with yourself and saying, 'Yep, I’ll have to eat less and exercise more than I’m consuming,' or 'I’m going to have to lay back on drinking and not sleeping.' Balancing seems to be the biggest tip."

And Maddy agrees that it might be time to leave the grapefruit diet behind - although there's nothing wrong with adding these citrus fruits into a nutrient-rich, balanced diet.

"There’s limited research to prove that grapefruits have fat-burning enzymes, however they are low in calories and full of vitamin C, which is good for the immune system," Maddy says. "Meanwhile, extreme calorie restriction can slow the metabolism and lead to side effects including dizziness, nausea and headaches."

11. 7-day colour diet

Followers of the 7-day colour diet (also known as the rainbow diet) can only consume foods of a specified colour group for the first six days - so on day one only red foods are consumed, on day two only orange foods and so on. On the seventh day, they eat foods containing all colours.

Christina Aguilera is reported to have followed this diet, and some sources claim she lost 40lbs while following it. 

It's true that eating a variety of coloured foods will provide you with lots of different nutrients, so the 7-day colour diet might be a good way to introduce you to new foods that will benefit your diet. However, there's no real health benefit to sticking to one colour a day, and don't forget to include proteins and whole grains as well as those colourful fruits and vegetables.

As Maddy says, "Eating a colourful rainbow of foods is a good way to get more fruits and vegetables into your system. But the 7-day colour diet seems like a slightly complicated way of doing it. 

"Instead, I would just aim for a good variety of coloured foods on your plate so that you are increasing your intake of different nutrients to benefit overall health."

12. M-Plan

Followers of the M-Plan, also known as the mushroom diet, replace one meal each day with a mushroom-based meal for 14 days. Proponents of the M-Plan claim that the diet can reduce fat in the thighs, hips, and waist.

It's widely reported that pop star Katy Perry follows the mushroom diet, and in fact the Mirror suggested that a boost in mushroom sales could be due to the singer and other stars popularising the diet.

However, PT Maddy is sceptical about this celebrity diet. "You can’t choose where the fat comes off your body, so claims that you can spot reduce weight on the thighs, hips and waist are false," she says.

"On the plus side, mushrooms are nutritious and low calorie. They're also high in protein, which makes them filling, so eating more of them might help to keep you fuller for longer and be less likely to give in to cravings. But focusing on meal substitution rather than a balanced diet doesn’t encourage healthy habits long-term."

13. The Dukan Diet

The Dukan Diet is a low-carbohydrate and low-fat meal plan built around eating primarily lean protein, drinking water and taking a daily walk for about 20 minutes. The idea is that consuming large amounts of protein will aid weight loss such foods more energy to digest and leave you feeling fuller for longer - reducing the need to snack or over-eat.

Kate Middleton reportedly followed this diet ahead of the royal wedding and after pregnancy - though Buckingham Palace has denied this rumour. 

According to Harper's Bazaar, staples of the Princess of Wales' diet include watermelon salads and lentil curries - as she prefers to eat plant-based meals for lunch - with roast chicken often served for dinner. They add that royal chef Darren McGrady previously revealed that sticky toffee pudding is Kate's favourite dessert.

Maddy says, "The Dukan diet appeals to many people because you don’t have to count calories or weigh food, and you can drop a lot of weight quickly, which can be highly motivating."

However, she adds: "The trouble with this is, rapid weight loss often equates to rapid weight gain as soon as you return to eating normally. The best way to lose weight - and keep it off - is to be in a calorie deficit."

14. Juice cleanse

Juice cleansing is a fad diet which involves consuming only fruit and vegetable juices while abstaining from solid food. It has reportedly been popular among many celebrities, including Blake Lively, Nicole Richie and Miranda Kerr.

“A juice cleanse is a good way to get some extra nutrients and can produce rapid weight loss, but mainly because you are severely restricting your calorie intake - and this is not advisable long-term,” says Maddy.

"Plus, who wants to drink their food?" she adds. "It is so joyless and monotonous, plus chewing is the first step of digestion and designed to help the stomach process food properly."

And if that isn't enough to put you off, Maddy says, "Juice cleanses can involve a lot of fruit, which contain high levels of carbs in the form of sugars. This can create spikes in blood sugar, especially for diabetics. Consuming too much of the sweet stuff can also increase the risk of developing Type 2 diabetes."

Give your health a boost by adopting these nutritious eating habits from some of the healthiest diets in the world.

Diets come in and out of fashion. Each time something new pops up, many rush to give it a go. But, rather than a quick fix, we should be trying to make sensible lifestyle choices - ones that we won't feel like an effort. To some extent, the healthy diet you choose will be based on taste preference. But when you’ve found the exciting new healthful foods that please your palate, don’t try to change everything all at once. 

Bridget Benelam, Nutrition scientist and nutrition communications Manager from the British Nutrition Foundation says: "Pick one or two things to change that feel achievable and try to stick with these regularly. You can always build in more changes as you gain confidence." What habits will you choose to pick up from the healthiest diets in the world…

The healthiest diets in the world

1. Nordic diet

A traditional Nordic diet, eaten in Scandinavia, Iceland and Norway, is high in quality protein sources, complex carbohydrates and superfoods. People in these countries tend to get their protein from fish and seafood alongside dairy products like skyr, which is a fresh sour milk cheese consumed like yogurt. 

Wholegrains are also popular, with dark rye breads and wholegrain crispbreads providing complex carbohydrates. Nutritional therapist Hannah Neville-Green at organic veg box company Riverford says: “These slower release carbohydrates have a lower glycemic index [GI] than refined grain products, so they are more supportive of blood sugar balance and can provide sustained energy.” You can find the GI of foods via The University of Sydney's online database.

Generally, people eat little processed foods. The diet consists mainly of wholefoods, including some particularly nutrient-dense plant foods such as seaweed (dulse), Icelandic moss, wild greens and berries.

Nutritional therapist Hannah continues: “The Nordic diet is wonderfully rich in omega-3 fatty acids, which are anti-inflammatory and support cardiovascular health. Secondly, skyr is an excellent source of protein. This means it's great for maintaining stable blood sugar levels. It's also a good source of calcium, which is important for supporting healthy bones and teeth.” Indeed one study of healthy, untrained men found that consuming Icelandic yogurt after resistance training helped build muscle and strength.

Goodto verdict: Senior Health Writer Jenny Rowe says: “I run and strength train three times every week, which means I often struggle with tired, sore muscles. I tried adding Skyr to my diet and noticed that I had fewer aches and pains after workouts, which means I am able to train more efficiently.” 

Brands such as Arla, Isey and Lindahls are all great options and commonly found in UK supermarkets.

Meanwhile, you may think seaweed is hard to get hold of in the UK, but Doctor Seaweed’s supplements make it easier than ever. “Iodine in seaweed is essential for thyroid health and hormonal balance,” says nutritional therapist Hannah. 

2. Mediterranean diet

The Mediterranean diet is originally based on eating habits popular in countries that border the Mediterranean Sea, and it’s characterised by a high intake of legumes, wholegrains, fruits, vegetables, herbs, fish and unsaturated fats such as olive oil, moderate intake of red wine and dairy, and low consumption of meat products.

And it's earnt its place on this list, outranking the DASH, MIND and Flexitarian diets to top an annual US ‘best diet list’ for the fifth time in 2023. It’s also among the most researched. 

Nutritional therapist Hannah says: “Eating Mediterranean style has been shown to reduce the risk of developing metabolic syndrome conditions like type 2 diabetes, high blood pressure and high cholesterol, which are all risk factors for heart disease. It’s also associated with longevity and maintenance of a healthy weight.”

The traditional Mediterranean diet is also known for its brain-boosting benefits. Those who adhered closest to it had less hallmark signs of Alzheimer’s disease, according to a recent study in Neurology journal. Their brains were actually similar to those of people a staggering 18 years younger. 

So what’s its secret? “The Mediterranean diet includes a diverse range of plant foods, good quality proteins like fish, meat and pulses and healthy fats, offering a broad spectrum of the vitamins and minerals we need to stay healthy along with phytonutrients like polyphenols, which reduce inflammation and support gut health,” explains nutritional therapist Hannah. A healthy gut has been associated with better mental health, immunity and stress management.

3. Green Mediterranean diet

Not content with the chart-topping traditional Mediterranean diet, scientists were keen to test its limits. Enter the Green Mediterranean diet, which contains more plant-based foods, no red meat and more polyphenols. 

Scientists introduced the concept in a 2020 study in Heart journal. The researchers recruited almost 300 sedentary people with moderate obesity and split them into three groups. They either ate a basic healthy diet; followed the traditional Mediterranean diet; or followed the new Green Mediterranean diet. Regular exercise was encouraged in all groups. After six months, the new diet had proven itself to be superior on every front.

• Weight loss: The Green group had lost 1.2kg more weight than those following the traditional diet, and 4.7kg more than those just eating healthily. Waist circumference had also shrunk – 1.8cm more than the traditional diet and double as much as those on the basic healthy eating diet.
• Cardiovascular health: The Green group also saw the biggest reduction in LDL or 'bad' cholesterol at about 4%, while those following the traditional diet only reduced theirs by about 1%. While all groups reduced their blood pressure over the six months, the Green group made the biggest improvement.
• Metabolic health: Those following the Green Med diet reduced their insulin resistance score the most, and had therefore further reduced their risk of type 2 diabetes.

While red meat is not eaten as part of the Green Mediterranean diet, other animal protein sources, such as dairy and fish, are still eaten. In the studies exploring the effects of the diet, the Green Mediterranean diet specifically included a daily 100g helping of Wolffia globosa – an aquatic flowering plant known as duckweed, which was high in protein, iron and vitamin B12and therefore provided an almost like-for-like meat replacement. To simulate this, eat a mix of pulses, beans, tofu, soybeans, nuts and seeds and try adding vegan sources of vitamin B12 to your diet, such as nutritional yeast flakes and Marmite.

The new Med diet also included 28g of walnuts (about a handful) and 3-4 cups of green tea per day. These foods are rich in polyphenols, a group of plant-based compounds known to boost heart health and immunity. There are many other polyphenol-rich foods to choose from, such as other teas, coffee, cocoa, berries, raisins, red wine, red onions, herbs and spices, olives, olive oil and flaxseeds.

4. Japanese & Korean

Traditionally, Japanese and Korean diets consist of lots of fresh and unprocessed foods including rice, vegetables, fish and meat, alongside gut-friendly fermented delicacies. A wide variety of plant foods are eaten, including seaweed – such as in sushi – which contains iodine that benefits hormone health.

Fermented soy products like natto, which are fermented soybeans, are  also traditionally consumed in Japan. Nutritional therapist Hannah says: “Natto is good for gut health, is nutrient rich and the best source of vitamin k2, which is important for bone health, around.” A focus on fish for protein also means the diet is high in omega-3 fatty acids. “Finally, green tea is a popular drink, which is loaded with antioxidants, including polyphenols and catechins, which may support brain and cardiovascular health,” adds Hannah.

Different fermented foods traditionally have a place in the Korean diet. These include kimchi and jang, which are eaten alongside soups, seafood, rice and meat. Nutritional therapist Hannah says: “Korea’s signature fermented food, kimchi, is wonderfully supportive of gut health. It provides diverse strains of live bacteria to nourish the microbiome.” Studies have also linked eating kimchi with reductions in risk factors for heart disease. 

Combined with plentiful plant foods and a lack of processed foods, the inclusion of fermented foods makes the Japanese and Korean diets the best for improving gut health.

5. Thai

Rice and noodle dishes filled with colourful fruit and vegetables – and some meat and seafood – are popular in Thailand. Food is flavoured with a range of spices with diverse health benefits. Nutritionist Hannah says: “Many of the traditional Thai ingredients boast impressive health benefits. Lemongrass, papaya, chilli, Thai basil and turmeric are all sources of antioxidants and helpful plant compounds and nutrients.” This scientific review gathers the evidence that galangal has anti-inflammatory, anticancer and antioxidant properties.

Coconut milk is commonly used in Thai soups and curries; an ingredient that has attracted some nutritional controversy over the past few years. Nutritional therapist Hannah says: “Coconut milk is high in saturated fat. However, one study found that short term, regular consumption of coconut milk does not cause a negative effect on the lipid profile of the general population. In fact, they found a beneficial decrease in LDL cholesterol (often referred to as ‘bad’ cholesterol) and a rise in HDL cholesterol.” Plus, fats like coconut milk can help promote satiety and reduce the risk of snacking between meals.

It’s also common for Thai people to begin their day with protein-rich breakfast foods such as egg or pork. Again, this encourages satiety and will also help keep your blood sugar in balance. 

But there are some foods that should be avoided if you’re keen to take a leaf out of a Thai cookbook. Nutritional therapist Hannah says: “Deep-fried Thai dishes like tempura are not such a healthy choice. Regular consumption of deep fried foods is associated with an increased risk of cardiovascular disease and all-cause mortality, according to a study in Heart journal.”

6. West African diet

The West African diet is generally lower in protein and rich in starchy carbohydrates, such as yams, cassava, tubers and rice. These foods are a great source of energy and are often nutrient-rich too. They contain B vitamins, which play a role in many of the body’s key functions including cardiovascular and cell health. However, make sure these are balanced out with enough fibre-rich vegetables, as a study published in Microorganisms journal found that diets very high in carbohydrates are associated with metabolic disorders including diabetes and cardiovascular disease. 

Nutritional therapist Hannah says: “It’s also worth noting that the West African diet does feature particularly nutrient-dense grains, like sorghum which is a good source of minerals, notably iron, magnesium and copper.”

While the traditional reliance on palm oil is potentially problematic, the spices used in almost every meal are a reliable source of polyphenols, which have antioxidant and anti-inflammatory properties. These include garlic, ground melon seeds and African nutmeg.

What diet is best for weight-loss?

There is no single diet that is best for the entire population when it comes to weight-loss – you need to find the one that works for you.

Nutrition scientist Bridget says: "Low fat, low carb, high protein, high fibre, meal replacements and intermittent fasting diets have all been shown to help people lose weight providing they can stick with it. Avoid extreme diets – if it sounds too good to be true then it probably is!" A good place to start is a visit to your GP or a local pharmacist, who will advise on programmes available in your area.

The most unhealthy diets

• The Western diet
• Restrictive or extreme diets
• Unbalanced diets e.g. too high in protein, carbs or fat

Nutrition scientist Bridget Benelam says: “All over the world, people are shifting to a more ‘Western diet’ which includes a lot of foods high in fat, saturates, salt and sugar and not enough fibre, fruit and vegetables, pulses or fish.”

This is undoubtedly having a knock-on effect on longevity and quality of life. A research study published in Nature in September 2022 stated that following a Western Diet was one of the risk factors for developing one of 14 cancers before the age of 50.

To maintain a healthy diet, focus on getting the correct calorie intake and balance of macronutrients (protein:carbs:fat), as well as ensuring you are receiving the required recommended daily allowances of various vitamins and minerals. To do this, ensure you eat whole foods rather than processed foods such as sausages, cakes and biscuits. Nutrition scientist Bridget says: “An unhealthy diet means that both the quantity and quality of the diet are poor – many countries with high levels of obesity also have poor intakes of vitamins and minerals.”

The NHS Eatwell guide recommends at least five portions of fruit and veg a day, a third of each meal made up from starchy carbohydrates alongside varied sources of protein and few foods high in salt, saturated fat or sugar.

Video of the week

‘How long does canned food last?’ Is most likely a question on all of our lips right now – with the cost of living on the rise, you might find yourself digging deep into your kitchen cupboards for those cans you stocked up on and forgot about to make cheap family meals. 

And, the great thing about canned foods is that they are very convenient and can be stored safely for several years. ‘They often involve minimal preparation time and tend to cost less than fresh products,’ says nutrition expert, Penny Weston. ‘Even though they have a reputation for not being as nutritious, they can be very good for you – and the perfect solution to making money-saving store cupboard meals.’ Opt for fruits and vegetables in water, and products without added sodium to ensure you're still having a healthy meal.

If you’re wondering how long do store cupboard ingredients last, the good news is canned foods have a long shelf life, meaning you can stock up for winter and beyond. Here, our experts lift the lid on the question 'how long does canned food last?' how to can safely at home, and if you really can eat canned food once it's expired. 

How long does canned food last?

Canned food, in general, can last indefinitely unopened. In fact, according to the U.S Department of Agriculture, you can even eat canned food after the expiration date – as long as the can isn't damaged in any way – such as leakages, bulging and rust. 

Once canned food has been opened, it will last three to four days in the fridge. However, it's best to store in a sealed glass jar rather than keeping it in the original can. Just be sure you know how to sterilise jars and bottles so your leftovers stay fresh and safe to eat.

Low acid canned food

Low acid canned foods are those which have a PH of more than 4.6 and a water activity greater than 0.85, excluding tomatoes and tomato products having a finished equilibrium pH less than 4.7.

‘Low acid foods can generally last for between two-five years stored unopened in the cupboard. Once opened, keep in an airtight container in the fridge for no more than five days,’ says Reema Patel, registered dietitian for Dietitian Fit & Co. 

This includes canned beans, canned tuna, canned mushrooms, canned meat and canned poultry, stews, pasta products, and soups (except for tomato soup), as well as vegetables such as potatoes, corn, carrots, spinach, beans, beets, peas, and pumpkin.

There are plenty of tinned tuna recipes and tinned salmon recipes, as well as 50 things to make with tinned chickpeas. So, you'll never be stuck for ideas.

High acid canned food

High acid canned foods are those which have a PH of less than 4.6 and a water-activity of 0.85 or above. 

‘High acid food includes tomatoes and fruit products, as well as foods in vinegar-based sauces or dressings,’ says Penny. ‘These foods last for 12 to 18 months in the cupboard, but will last five to seven days in the fridge once opened.’

With 50 things you can make with tinned tomatoes, stock piling this store-cupboard favourite will ensure you have lots of meals at hand for the whole family. Not to mention, getting into the habit of reaching for canned foods and storing your leftovers is a great method for how to reduce food waste, while also keeping your shopping budget low.

Home canned food

Home canned food has a shelf life of around one year. Once opened, you should put the leftovers in the fridge and consume within three to four days. The types of food you’re able to can yourself include those you would ordinarily buy in a can from the supermarket. 

‘Canning is a safe method of food preservation if you carry it out properly,’ says Penny. ‘The process involves placing foods in jars and heating them to a temperature that destroys microorganisms that could be damaging to our health, or cause the food to go off.’ 

There are two types of canning methods available: water bath and pressure canners:

• Water bath canning is used for high acid canned foods and doesn’t require any specialist equipment. Simply submerge the canning jars in a giant pot of boiling water for 10-15 minutes.
  
• Pressure canning requires a pressure canner – not the same as a pressure cooker. This process is used for low acid canned foods.

‘When home canning, make sure you research how to do it properly,’ says Penny. According to a study published in the journal Emerging Infectious Diseases, home-canned vegetables are the most common cause of botulism outbreaks in the U.S.

Home-canned foods might be harmful if the container they are in is leaking or bulging or looks damaged. If it spurts out liquid or foam, this is a bad sign and if the food is discoloured or smells bad. 'Damage to the can may mean air can enter, creating the ideal environment for bad bacteria to grow,' says Penny.

Want to know how to pressure can safely at home? Watch this video for a step-by-step guide.

Can you eat expired canned food?

Generally, you can safely eat expired canned food, as long as the can is in good condition – as mentioned above.

‘As with home-canned food, damage to shop-bought cans allows air and bacteria to get in and cause food spoilage,’ says Penny. ‘Keep in mind that any large bulges to the can may signify that the food has been spoiled with certain toxic bacteria, meaning the food is not safe to consume, even if it's within its expiry date.’ In this case, you should throw it away.

What to do with expired canned food

High acid canned foods will stay fresh and good quality for 1.5 years after expiry, and low acid foods can stay fresh for 2-5 years after expiry date. After this, the food can still be safe to eat, however the quality (taste and texture) of the food may instead have dropped and be unpleasant to eat.  

‘With expired canned goods, it’s important to check for the quality of the can – if there are no holes, bulges or dents/rusts on the can, it can be safe to eat as usual, especially if it has been stored correctly in a cool dark place,’ says Reema. ‘Even though the canned produce is expired, the can has been sterilised and is air-tight, so it’s very unlikely to harbour bacteria.’ 

Once you open the can, if there is an unusual odour or colour to the food (e.g. mushy texture/cloudy liquid), it would be best to discard the product.

How long does canned food last after opening?

After opening canned food, it generally lasts three to four days in the fridge. However, it ‘s best to store in glass once opened, rather than in the can.

This is because iron and the tin can seep into the foods and ruin the flavour and in some cases lead to health problems such as food poisoning or botulism. Keeping open cans in the fridge is especially dangerous if the food is quite acidic, such as fruits and tomatoes.  You should always be sure to keep the food in its brine or juices, too to prolong its longevity. 

Video of the Week

The low FODMAP diet can be life-changing for people who suffer from IBS and is often recommended by health experts to help reduce symptoms.

It's no secret that IBS sufferers are always on the hunt for tips to help reduce stomach bloating and get rid of trapped wind. The two things are just some of the unpleasant and uncomfortable side effects that come with the condition. But multiple studies have shown that a small change like switching to the low FODMAP diet can have a significant impact on symptoms.

Nutritionist Anna Mapson explains: “FODMAP is an acronym of different types of fermentable carbohydrates. It stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. These types of carbohydrates are in common healthy foods and aren't 'bad'. The issue is for some people the fermentation in the intestines can cause gas, or bring more water into the bowel which can cause bloating.” We asked Anna to help us compile your ultimate guide to the diet, including a breakdown of phases, foods allowed and the benefits you can reap.

What are FODMAPs?

FODMAPs are non-digestible, short-chain carbohydrates (sugars) that the small intestine can't absorb. They include things like fructose - a sugar found in many fruits and vegetables - and lactose, a carbohydrate found in dairy products like milk. 

After FODMAPs have been consumed they will travel to the small intestine, where they move slowly, attracting water. They then pass into the large intestine, where they are fermented by gut bacteria. This produces gas which, when combined with the water, causes the intestinal wall to stretch and expand.

The low FODMAP diet was developed by scientists at Monash University in Australia. They created it after studying FODMAPs to see the effect they have on people with IBS.

Common high FODMAP foods

• Oligosaccharides: Foods that contain fructans and galacto-oligosaccharides (GOS), such as wheat, rye, onions, garlic and legumes/pulses.
• Disaccharides: Products that contain lactose, including milk, soft cheeses, yoghurts, cream and ice cream.
• Monosaccharides: Foods that contain fructose, such as honey, apples, pears and high fructose corn syrups.
• Polyols: Foods that contain sorbitol and mannitol, found in some fruits and vegetables including apples, pears, cherries, peaches, plums, cauliflower, mushrooms and green beans. As well as in artificial sweeteners.

While most people can eat these foods without any consequences, people with IBS have a highly sensitive gut. So ‘stretching’ the intestinal wall causes pain and discomfort. This can lead to very unpleasant symptoms, such as gas, constipation and diarrhoea.

Nutritionist Nishtha Patel, from The Gut Expert, explains why: "There should only be a small number of particular bacteria in the small intestine. If the wrong bacteria enter the small intestine (not bad bacteria, but bacteria that usually reside in the large intestine) they feed off these FODMAPs. They then start to ferment, causing discomfort, bloating, diarrhoea and constipation."

By limiting their intake of high FODMAP foods, IBS sufferers can reduce some of these uncomfortable symptoms.

What are the benefits of the low FODMAP diet?

The main benefits of the FODMAP diet for sufferers of IBS are a reduction in symptoms including stomach pain, bloating, diarrhoea or constipation and trapped wind. In this study researchers discovered that a low FODMAP diet saw greater benefits than a standard IBS diet.

Within the first phase of the low FODMAP diet, the restriction stage, IBS sufferers should begin to see the following benefits.

1. Less pain

Being uncomfortable and in pain is something many IBS sufferers have learnt to live with. However, evidence shows that a low FODMAP diet can help to reduce and even eliminate pain.

This review of 22 trials found that following a low FODMAP diet significantly reduced symptom severity for abdominal pain.

This is because it helps people to identify the specific foods which are causing them pain. They can then adapt their diet to avoid them in the future.

2. A reduction in bloating

Bloating caused by gas and excess water is a key symptom of IBS and can cause discomfort and embarrassment.

Many studies have shown that following a low FODMAP diet can help to reduce this.

This is because you will be cutting out the high FODMAP foods which have difficulty passing through your body.

3. An easing of trapped wind

Trapped wind is caused by the build-up of gas in the intestines. But scientists have found that this can be eased by a low FODMAP diet.

In this study, researchers asked 30 IBS patients to follow 21 days of either a diet low in FODMAPs or a typical Australian diet. After a break they were then asked to follow the other diet. During this time their daily symptoms were rated and stools assessed.

The results showed that bloating, pain, and passage of wind were reduced while IBS patients were on the low-FODMAP diet.

4. Fewer instances of diarrhoea and constipation

The bowels are often affected by IBS and sufferers can experience either diarrhoea or constipation. Having to regularly run to the loo can be an embarrassing symptom of people with diarrhoea-predominant IBS. But constipation can also lead to stomach pain and anxiety.

However, research has found that a FODMAP diet helps to regulate your system, being a natural constipation remedy whilst also keeping diarrhoea at bay.

A study into a FODMAP diet versus general dietary advice in patients with diarrhoea-predominant IBS, found that while both diets improved symptoms significantly, the FODMAP diet was more effective.

5. It gives people with IBS more control over their diet

Following the FODMAP diet can help sufferers to identify what triggers their IBS. By figuring this out, they are able to gain more control over their diet by knowing what they can and can't eat.

Nutritionist Anna Mapson, who runs Goodness Me Nutrition and specialises in helping people with IBS, says: “It allows people with IBS to identify triggers in their diet.

"Stripping out common triggers can often give your digestion a break, allowing some time to better regulate digestion. The low FODMAP diet has a very strict protocol in terms of bringing foods back in again. If you don't follow this phase of the diet properly you won't know which types of fermentable carbs trigger you.”

Who should follow the FODMAP diet?

People who should follow the FODMAP diet are those who suffer from IBS. This study supports its use as a first-line therapy, or the best treatment, for the disease

"The diet tends to work better on people who have diarrhoea predominant type of IBS, rather than those people who are prone to constipation,” Anna Mopsen says.

Unless you have IBS there is no reason to follow the FODMAP diet. People with a history of eating disorders are also not advised to follow this plan, as it can be restrictive.

How to follow the low FODMAP diet

Following a FODMAP diet involves three steps: restriction, reintroduction and personalisation. The first stage sees a limit to some foods you're allowed, which will slowly be reintroduced during the second and thrid phases. 

Step 1: Restriction

The first step in the process is to stop eating certain foods for 2-6 weeks to see if symptoms improve. During this stage high FODMAP foods should be swapped for low FODMAP alternatives. This includes cutting the following food groups from your diet:

* Fructose -  Honey, apples, pears, fruit juices and high fructose corn syrups

* Lactose - Milk, soft cheeses, yoghurts, cream, ice cream, etc

* Sorbitol - Apples, pears, blackberries, stone fruits (cherries, peaches, plums, etc), dried fruits (raisins, prunes, etc)

* Mannitol - Watermelon, cauliflower, sweet potatoes, mushrooms, artificial sweeteners, sugar-free sweets and chewing gum, etc

* Fructans - Wheat (including bread, pasta, couscous etc) onions, garlic, barley, Brussels sprouts, cabbage, broccoli, pistachios, etc

* GOS - Legumes/pulses (including beans, lentils, chickpeas, etc

This stage can be tricky for IBS sufferers and is an area where people can struggle as they try to identify high FODMAP foods. It is recommended that you seek professional help if possible.

Also, people can download the Monash FODMAP app, which contains a food list assigning traffic light colours to indicate high, moderate and low FODMAP foods.

Step 2: Reintroduction

Once the patient's stomach has started to settle they can slowly begin to reintroduce foods. This stage must be taken slowly and can take between 8-12 weeks. It is important during this step to keep notes of any changes in your symptoms. This will help to know which FODMAPs you are sensitive too.

To begin with, focus on each FODMAP group separately and include one reintroduction food daily for three days. For example, this could look like one slice of pear on day one, two slices of pear on day two and then a whole pair on day three. Keep the rest of your diet low FODMAP during this time.

Although this is a slow process, it will help you to identify which FODMAPs trigger symptoms and which ones you are able to tolerate.

Once again, any symptoms and findings can be uploaded onto the Monash FODMAP app.

Step 3: Personalisation

When an individual's food triggers have been identified, they will be able to create a diet that avoids the trigger foods. This should then be used as a basis for your long-term diet.

However, the restriction phase of the diet shouldn't be followed for a long time. Nutritionist Anna Mapson warns: “The restriction phase is 2-6 weeks, and then a careful reintroduction phase is needed to monitor which types of foods cause your IBS symptoms.”

You should only be eliminating the foods that trigger symptoms, in order to receive a good overall balance of nutrients in your daily diet.

What can you eat on the low FODMAP diet?

• Fruits - Bananas, blueberries, cantaloupe, cranberries, clementines, grapes, melons, kiwifruit, lemons, oranges, pineapples, raspberries, rhubarb, strawberries
• Vegetables and legumes - Aubergine, bamboo shoots, bean sprouts, broccoli, cabbage, carrots, celery, chickpeas, corn, courgette, cucumber, green beans, green and red peppers, kale, lettuce, parsnip, potato, pumpkin, squash, sweet potato, tomatoes, turnip
• Meat - Beef, chicken, lamb, pork, Quorn mince
• Breads, cereals, grains and pasta - Oats, quinoa, gluten free foods (eg breads, pasta), savoury biscuits, buckwheat, cornflour, popcorn, rice
• Nuts and seeds - Almonds (max of 10), chestnuts, hazelnuts, macadamia nuts, peanuts, pecans (10 halves), poppy seeds, pumpkin seeds, sesame seeds, sunflower seeds, walnuts
• Dairy - Butter, dark chocolate (5 squares max), milk chocolate (4 squares max), white chocolate (3 squares max), brie, camembert, cheddar, feta, mozzarella, parmesan
• Eggs
• Milk - Almond, coconut, hemp (125ml max), lactose free, oat milk (30ml max), Rice milk, Soya milk made with soy protein
• Drinks - Black coffee, herbal tea (weak), orange juice (125ml max), water

Anna says: “Remember, it's a 'low FODMAP diet', not a 'no FODMAP diet', so portion sizing is important.You can still eat gluten-containing foods (unless you have celiac disease), and wholegrains such as quinoa, oats, corn, rice. Many vegetables and fruits are low FODMAP. Plus, medium FODMAP vegetables and fruits are often okay in small portions. Cheese and butter are also okay in small portions.”

Which foods can you not eat on the low FODMAP diet?

• Fruits - Apples, apricots, avocado, bananas (ripe), blackberries, cherries, grapefruit, mango, peaches, pears, plums, raisins, sultanas, prunes, watermelon, lychees, fruit juices.
• Vegetables and legumes - Garlic, onions, shallots, asparagus, beetroot, Brussels sprouts, beans (black, broad, kidney, lima, soya), chickpeas, cauliflower, savoy cabbage, mange tout, mushrooms, peas, fennel, leek, aubergine.
• Bread, cereals, grains and pasta - Barley, bran, couscous, gnocchi, granola, muesli, muffins, rye, semolina, spelt, wheat foods, eg. Bread, cereal, pasta.
• Nuts and seeds - Cashews, pistachios.
• Dairy - Buttermilk, cream, custard, Greek yoghurt, ice cream, yoghurt, cottage cheese, cream cheese, ricotta cheese, mascarpone.
• Milk - Cow milk, goat milk, sheep's milk, soy milk made with soybeans.
• Drinks - Alcohol, apple juice, pear juice, mango juice, fizzy drinks, herbal tea (strong).
• Sugars and sweeteners - Honey, high fructose corn syrup and sugar-free confectionery, eg. chewing gums and mints. (Also, check artificially sweetened drinks and confectionery for sorbitol, xylitol, erythrytol, which should be avoided.)

The above list are the foods that will initially be restricted, before being gradually reintroduced again into your diet.

The low FODMAP diet: a nutritionist's verdict?

Nutritionist Anna Mapson believes the FODMAP diet is a helpful way for IBS sufferers to discover what is triggering their symptoms. She told us: “Around 75% of people with IBS will feel better after using the low FODMAP diet to identify triggers. However, it's a very restrictive diet and difficult to navigate. So it's best to try it with the help of a nutritionist who can advise on how to get a healthy balanced diet.

“Many people with IBS try the FODMAP diet and say it hasn't worked. But it's more likely that they didn't follow the protocol properly, particularly the reintroduction phase.”

Nishtha agrees: “With my patients I do the diet in phases where we limit some foods strictly for a few weeks to reduce the number of bacteria that ferments in the gut. During this phase I may suggest some herbs or supplements that help to bring down the fermentable bacteria. I would then add in more foods and different supplements. I make sure that we get diversity in the gut with probiotics too. It is a long process and not a quick fix. However when done correctly with the right guidance it can be life-changing for many patients.”

People with digestive complaints should also seek medical advice before assuming it is IBS. This is because it is important to rule out other conditions such as coeliac disease or cancer.

Video of the Week 

The Mediterranean diet is a great plan for people who want to make long-term changes to their eating habits. 

Over the years, numerous studies have shown people living in the Mediterranean have one of the longest life expectancy rates in the world. Much of this is credited to their diet - among the healthiest diets in the world - which is why more and more people are turning to this healthy way of eating.

Nutritional therapist Anna Mapson explains why: “The Mediterranean diet shows benefits for blood pressure, weight loss, type 2 diabetes, lowering cholesterol and heart disease. The high intake of fibre can feed the gut microbiome which helps with immunity, digestion and a healthy weight.”

What is the Mediterranean diet?

The Mediterranean diet involves following the eating habits of people who live in countries including Greece, Italy and Spain. While it does vary slightly by region, it generally involves eating a large amount of fresh fruit and vegetables. A variety of whole grains, which is one of the foods that boost energy, and a moderate amount of fish is also encouraged. As are healthy fats such as olive oil, nuts and seeds. 

The Mediterranean 'diet' is more a lifestyle and, once you get the idea, it's easy to follow. While it tends to. be high in macronutrients, including carbohydrates and protein, the main fat is found in the extra virgin olive oil and nuts. Diary and eggs are recommended at a moderate level and red meat is mostly limited.

The relaxed Mediterranean way of life means that people who live there tend to take time over their meals, eating slowly and enjoying them with family and friends. This extends to their attitude towards alcohol too and the Mediterranean diet permits a small amount of red wine, which should be sipped slowly with a meal. 

According to the NHS’ Eat Well advice, the Mediterranean diet has been linked with good health, including a healthier heart.

Nutritional therapist Anna Mapson, who runs Goodness Me Nutrition, says: “The fats in the Mediterranean diet are healthy monounsaturated and polyunsaturated, which are associated with a healthy cardiovascular state. The restriction of red meat can also help colon health, as high intakes of red processed meats are associated with cardiovascular disease and colon cancer.” 

 What are the main foods in a Mediterranean diet?

• Fruits - Strawberries, blueberries, raspberries, dates, figs, apples, oranges, pears, pomegranate, passion fruit, kiwis, avocados, etc
• Vegetables - Peppers, aubergines, courgettes, tomatoes, spinach, garlic, sweet potatoes, potatoes, carrots, beans, broccoli, etc
• Wholegrains - Wholegrain bread, brown rice, buckwheat, quinoa, bulgar wheat, whole oats, etc
• Legumes - Beans, lentils, chickpeas (including hummus)
• Tofu
• Unsalted and unsweetened nuts (eat in moderation) - Cashews, hazelnuts, Brazil nuts, walnuts, pistachios, etc
• Seeds - Pumpkin, chia, sunflower, poppy, sesame, etc
• Extra virgin olive oil and olives

These are the everyday foods people enjoy as part of the Mediterranean diet. Other foods are permitted of course (no food should ever be off-limits), but these are generally eaten less frequently.

Enjoy once or twice a week:

• Fish - Salmon, tuna, cod, haddock, plaice, seabass, white fish, etc
• Shellfish - Prawns, crab, lobster, mussels, oysters, scallops, etc 
• Poultry - Chicken, turkey, duck, quail, etc
• Eggs
• Cheese - Feta, brie, cottage cheese, ricotta, etc
• Greek yoghurt 
• Whole-wheat pasta or couscous

Usually enjoyed once or twice a month:

• Red meat - Beef, lamb, pork, veal, venison, etc
• Margarine/butter
• Brown sugar 

One of the benefits of the Mediterranean diet is that it is something which can be enjoyed by the whole family. So you don’t need to worry about preparing different dishes for everyone. 

Nutritional therapist Anna says: “Include lots of colourful healthiest vegetables and fruits high in fibre, such as spinach, peppers, tomatoes and garlic, as well as seafood, fish and poultry. Choose wholegrains such as brown bread and pasta, and a variety of oils, spices, nuts and seeds. Include a moderate amount of dairy, eggs and a small amount of red meat.” 

What can I drink on the Mediterranean diet?

• Daily: Still or sparkling water, tea, coffee 
• Occasionally: Milk, red wine
• Rarely: Fruit juice, fizzy drinks, cocktails

Foods to avoid on the Mediterranean diet

• Processed meat - Bacon, sausages, ham, salami, chicken nuggets, etc
• Pre-packaged microwave meals
• Refined grains - white bread, white pasta, white rice, etc
• Chips and crisps
• Sweets and chocolate

The Mediterranean diet recommends avoiding processed foods that are high in sugar and salt. One 2019 study found that ultra-processed food can increase the risk of cardiovascular and coronary heart disease. 

Nutritional therapist Anna recommends: “Processed high energy density foods such as sausages, chips, crisps, and high sugar foods like chocolate and cakes should be avoided on the Mediterranean diet.” 

If you find it difficult to cut red meat or processed food out of your diet, a good idea is to opt for vegetarian meals once or twice a week. 

What are the benefits of the Mediterranean diet?

The benefit of the Mediterranean diet is that it encourages following a more natural way of eating with whole foods (while avoiding anything overly processed) - to improve your health overall Firstly, reduce your meat intake and increase the amount of fish you eat. Secondly, use olive oil instead of butter. Thirdly, and most importantly, eat more fresh fruit and vegetables and less processed and sugary food.

In turn, not only will this help you to feel better, it will also be more healthy for your body in the long run. With researchers in one study finding that it can have positive benefits on your long-term health. A 2018 study showed that people who follow a Mediterranean diet have a reduced risk of heart disease. Meanwhile, additional research published in the Circulation journal discovered it lowers the chance of having a stroke.

Mediterranean 7 day food plan

When following the Mediterranean way of eating, look for recipes from countries including Greece, Italy, Spain, Morocco and Turkey, as they all adhere to the principles above. Here is an example of what a 7-day Mediterranean food plan might look like - but this is for inspiration only, we're not suggesting you stick to this rigidly, as we don't know how many calories or nutrients you might need.

Monday/Day 1

• Breakfast - Natural yoghurt with honey, nuts and dried fruit
• Lunch - Bean and pepper salad
• Snack - Hummus with cucumber and carrot sticks 
• Dinner - Halibut with oven-roasted tomatoes, basil and tapenade

Tuesday/Day 2

Breakfast - Banana smoothie

Lunch - Lentil fritters with raita

Snack - Mixed berries, such as strawberries, raspberries, blueberries or cherries

Dinner - Vegetarian moussaka

Wednesday/Day 3

Breakfast - Poached egg and smashed avocado on wholemeal toast 

Lunch - Greek salad

Snack - Red pepper and celery sticks 

Dinner - Black pasta with cherry tomatoes and prawns

Thursday/Day 4

Breakfast - Porridge with blueberries

Lunch - Veggie kebabs

Snack - Crispy kale (baked with salt and pepper)

Dinner - Roasted peppers with spiced beans and goat’s cheese served with brown rice

Friday/Day 5

Breakfast - Grilled mushrooms and tomatoes with a side of wilted spinach

Lunch - Pesto roasted vegetables

Snack - Mixed sunflower and pumpkin seeds

Dinner - Grilled sea bass with Greek dressing

Saturday/Day 6

Breakfast - Scrambled eggs and fresh tomatoes

Lunch - Roast pepper, olive and feta pasta salad (with wholemeal pasta)

Snack - Mixed nuts

Dinner - Cauliflower pizza

Sunday/Day 7

Breakfast - Carrot and orange smoothie

Lunch - Greek-style stuffed chicken and salad

Snack - Whole grain pita bread dipped in olive oil or hummus

Dinner - Italian cabbage and white bean stew

Video of the Week 

The keto diet is a favourite with Halle Berry, the Kardashians and basketball player Lebron James. But what exactly does it entail? We've asked the experts.

It's the famous low-carb high-fat diet that has garnered an army of fans worldwide. They claim that unlike quick-fix diets, the ketogenic plan changes eating habits and develops a healthier way of eating long term. And it's this and the different variations of this diet - including the Lazy keto plan - that enables dieters to easily factor it into their lifestyle.

Though there's plenty of praise, some skeptics suggest it’s outdated for painting carbohydrates as a non-essential. And even representatives of Harvard Medical School have warned of its risks. "The Keto diet, when done right and for the appropriate reasons, can be a safe and effective option for many," Nutritionist and PT Florence Seabright tells us. "If, however, it’s being undertaken for the wrong reasons, such as weight loss, it can be potentially damaging and demotivating long term."

What is a keto diet?

Essentially the keto diet is a low-carb, moderate-protein and very high-fat eating plan. "The goal of this kind of diet is to reduce carbohydrates enough (less than 20-50g per day) that you put the body into a state of ketosis, in which it prioritises burning fat for fuel," explains nutritionist Flo, founder of FBF Collective.

The keto diet dates back to the 1920s when it was originally used as a treatment option for children with epilepsy. Though over time, it has became more popular as a weight loss diet. Whilst different variations of the keto diet exist, the plan usually focuses on the food groups - carbohydrates, protein and fat - in varying consumptions.

An Indian review into keto diets established four different kinds:

• Standard ketogenic diet: A typical day on the original keto diet would see a dieter consume 70% fat, 20% protein, and only 10% carbs.
• High protein ketogenic diet: As the title suggests, this version of keto is more of a high-protein diet. This increases the protein allowance to 35% a day. Whilst decreasing the daily fat allowance to 60%. Plus only 5% carbs.
• Cyclical ketogenic diet: The cyclical keto diet involves five days on the original keto plan and 2 high carb days.
• Targeted ketogenic diet: This alternative keto plan is similar to the standard plan, but allows carbs to be eaten before workouts.

How do keto diets work?

Keto diets work by putting the body into a metabolic state known as ketosis. This ‘state’ forces the body to burn fat rather than carbs for energy. And this is what helps dieters to lose weight. 

"Due to the significantly reduced intake of carbohydrates, your body starts producing high levels of “ketone bodies” from fat," Flo explains. "These are prioritised to help fuel the body, rather than using glucose."

Glucose (or sugar) is usually the body's main source of energy, so when this is deprived it needs to get this from elsewhere - in this case the high-fat you are consuming on keto. This in turn is what turns your body into a fat-burning machine.

One Australian study indicates your body is in ketosis when you experience symptoms like dry mouth, plus increased thirst and urination. Whilst another study warns that protein consumption can affect your ability to enter ketosis, because this can be converted into glucose if eaten in high quantities. It's for this reason that on a standard keto diet - your protein allowance is restricted to 20% a day.

A loss of water weight is another way keto diets works to aid weight loss. One Spanish study highlighted that the restriction of carbohydrates on keto leads to a reduction in water weight. This is because when carbohydrates are stored in the body, they hold water. So when you reduce the amount of carbs going into the body, these stored carbohydrates are released with the water, resulting in weight loss in some circumstances.

Keto diet food list

• Meats – fish, beef, lamb, poultry, eggs, etc.
• Leafy greens – spinach, kale, etc.
• Above ground vegetables – broccoli, cauliflower, etc.
• High fat dairy products – hard cheeses, high fat cream, butter, etc.
• Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
• Avocado and berries – raspberries, blackberries, and other low glycemic impact berries.
• Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners.
• Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

Foods to avoid on the keto diet

• Grains – wheat, corn, rice, cereal, etc.
• Sugar – honey, agave, maple syrup, etc.
• Fruit – apples, bananas, oranges, etc.
• Tubers – potato, yams, etc.
• Legumes - kidney beans, lentils, chickpeas, etc.
• Sauces - mayonnaise, tomato ketchup, BBQ sauce, salad dressings, etc.
• Alcohol - beer, wine, spirits, etc.

When following keto you'll want to stick to low carb recipes or have meals that skip them entirely. It's also important to stop drinking alcohol whilst on the plan.

A lot of the foods you're told to avoid are also ones that contain too much sugar or hidden sugar. Indeed a 2020 review into sugar and obesity deemed that the two had a hand-in-hand relationship.

Recommended books:

What are the benefits of the keto diet?

1. Weight loss

Dr Sohere Roked from OMNIYA MediClinic says that because you are removing carbs and sugars largely from your diet, the body has no other option but to burn fat for energy. And this inevitably is what causes weight loss on the Keto plan. What's more, there are over 30 scientific studies showing that, compared to other diets, low-carb and keto diets result in more effective weight loss. 

Take for example this Brazilian study, which found that weight loss results were greater on the keto diet compared to a low fat diet.

2. Controlled blood sugars

Dr Roked confirms that keto naturally lowers blood sugar levels. This is because you’re not eating as many carbs, so your body can’t produce glucose. As such, researchers at the South Asian University even "recommend it (keto) as an adjunctive treatment for type 2 diabetes". With their 2020 study also finding the plan helps to control glucose levels.

3. Increased energy

Because a keto diet helps your body turn fat into an energy source, it is also helping to increase your energy levels as it is giving your body a more reliable energy source. This allows you to feel more energised throughout the day.

4. Good for the brain

A 2019 study found that the ketogenic diet "improved cognitive performance in elderly adults with Alzheimer's disease". There's further good news too, with an American study reporting that those who follow a low-carb plan had improved verbal memory.

5. Better appetite control

Fat is naturally more satisfying and ends up leaving us in a satiated (‘full’) state for longer. This means less cravings for less junk food and snacking in-between meals. In fact, one Aberdeen based study deemed keto as significantly reducing hunger and food intake compared to non-ketogenic diets.

What are the side effects of the ketogenic diet?

The most common side effects for people undergoing the keto diet are headaches, tiredness, muscle fatigue, cramping, constipation and heart palpitations.

Often these symptoms are mild and short-lived for most people. As they're just your body adjusting to burning a new energy source: fat. Nevertheless, there are things you can do to help deal with said side effects.

How to reduce the side effects:

• Cramps: specifically leg cramps, are a result of keto being a diuretic (promoting water and salt loss). Therefore it's essential to make sure you drink plenty of water and up your sodium intake – sprinkle a little salt on everything!
• Constipation: Seek out natural constipation remedies like drinking waters and ensuring you eat vegetables which contain good quality fibre.
• Breath: "Some people may also experience bad breath," nutritionist Flo tells us. So be sure you're brushing frequently and have mints to hand after meals.

Nutritionist and PT Flo puts some of these side effects down to the change in carboydrate consumption too:

"A sudden and drastic reduction in carbohydrates can initially cause some side effects; from nausea and vomiting to flu like symptoms in the first few weeks," she tells us. "These generally improve after the initial period and one way of minimising these side effects would be to reduce carbohydrate intake over time rather than all at once."

If you experience side effects like heart palpitations, stop your diet immediately and seek medical help. No diet is ever worth risking your life for.

Is the keto diet safe?

Yes, the keto diet is generally very safe. Though health professionals have suggested that people with certain conditions may need to take extra precautions when on the plan.

People who suffer from diabetes may have to dramatically lower any insulin doses they take immediately.

"As the keto diet restricts the carbohydrates that raise your blood sugar, you may no longer need medication to lower it," GP Dr Shan Hussain tells GoodtoKnow. "Taking the same dose of insulin as you did prior to adopting a low-carb diet might result in hypoglycemia (low blood sugar)."

If you are on blood pressure medication and start a low-carb diet, there’s also a risk of getting low blood pressure. Which means you may very quickly become too healthy for your medication. If you feel weak, tired, dizzy or generally unwell you should check your blood pressure. If it’s low (e.g. below 120/80) you should contact your doctor to discuss lowering or stopping your medication.

Dr Shan advises anyone who is "on medication for diabetes or hypertension should proceed with caution and seek medical advice prior to undertaking the Keto diet".

Women who are breastfeeding should also be cautious and choose a more moderate low-carb version of the keto diet. As in extremely rare cases a strict low-carb diet could be potentially dangerous.

Breastfeeding can cause you to lose sugar via the milk, possibly around 30 grams per day or more. So not eating carbohydrates could lead to a dangerous condition called ketoacidosis, in rare cases. Aim for around 50 grams of carbs a day and always consult your health advisor or breastfeeding specialist for advice before embarking on a diet while breastfeeding.

The restrictive nature of Keto furthermore means that it can incur some dietary problems whilst following. And because of this, Flo asks to seek medical advice first. Especially if worried:

"Undertaking a very restrictive dietary intervention such as this can have implications on your vitamin and mineral intake, fibre intake, food choices and habits," she says. "Even your relationship with food.

"Therefore, if the ketogenic diet is something you are keen to try, I would always advise getting some professional support from a fully qualified Nutritionist or Dietitian to help you understand if this is the best way to reach your specific goal. And, if so, to support you along the way."

Keto diet - a nutritionist's verdict

Nutritionist and personal trainer Flo Seabright doesn't see the keto diet as a sustainable long-term diet. "Although there is some discussion about the potential health benefits of following a ketogenic diet, it is often wrongly hailed as a 'magic pill' for weight loss and can be difficult to do safely and effectively alone."

"We already know that carbohydrates are not the enemy and, although the sheer amount of restriction needed to achieve such a low intake of carbohydrate might, initially, contribute to reducing overall calorie intake (the primary driver of fat loss), the purpose of the keto diet and achieving ketosis is not to help facilitate weight loss."

She asks that those who are thinking about taking it up consult a medical professional first. As it's important to receive the right information to "maximise the chances of a positive outcome".

"Just like any other dietary intervention, Keto has its place," she adds. "It’s just about making sure we are using the right tool, at the right time, for the right reason."

Video of the Week:

Diabetes is a serious condition which affects more than 4.9 million people in the UK, according to Diabetes UK. It is caused by a person’s blood glucose (sugar) levels being too high. This is due to the body either being unable to produce the hormone insulin or producing not enough or ineffective insulin. While symptoms of diabetes can be treated by medication, a diabetic diet is also an important part of managing the condition.

There are a number of different types of diabetes, but the most common are types 1 and 2. While the symptoms are the same for both, including extreme thirst, urinating more frequently and feeling very tired, they are caused by different things. Jump down to our section on the difference between type 1 and type 2 diabetes for more information.

How to manage diabetes with a diabetic diet

While many people with type 1 and 2 diabetes take medication for their condition, a diabetic diet also helps. This is because it keeps blood sugar levels stable and helps to avoid overeating. However, because diabetes is different for everyone, there is no one-size-fits-all diabetic diet. It is all about choosing a balanced diet.

A diabetic diet is basically an eating plan which focuses on healthy nutrients, such as fruit, vegetables and wholegrains. It also aims to reduce the amount of bad fats and ‘free sugars’, which manufacturers add to food and drinks. This is because when you eat extra calories they cause a rise in blood glucose levels.

Registered dietitian Ellouise Simpson, from City Dietitians, says: "There is no special diet for someone living with diabetes, it is more about introducing a healthy diet and lifestyle coupled with understanding how certain foods impact blood glucose (sugar) control."

Another important factor in following a diabetic diet is to eat meals at regular meal times. This helps you to better use the insulin your body produces or gets through medication.

There are a number of factors which can increase your chances of getting diabetes, including family history, age and ethnicity. However, researchers have found that dietary habits and a sedentary lifestyle are the major factors for rising cases of type 2 diabetes in developing countries. So, like the Mediterranean diet, a diabetic diet should be full of healthy carbohydrates, fibre-rich foods, fish and "good" fats.

Tamara Willner, a registered nutritionist from Second Nature, an NHS-backed healthy eating plan, says: "For those individuals living with type 2 diabetes, the focus should be on making healthy changes that last. If we go on a healthy diet and achieve remission but then return to our old ways, type 2 diabetes will return.

"It’s about making changes you know you can stick to, and for many of us, that’s a less restrictive, lower carb approach. This is because it helps us stay fuller for longer and we’re not punishing ourselves, but rather changing our way of life and still enjoying food."

If you intend to lose weight by following the diabetic diet, you should also consider incorporating some exercise into your daily routine such as the Couch to 5k training plan.

What can I eat with type 1 diabetes?

It may surprise some people to learn that you can basically eat anything with type 1 diabetes. However, health experts recommend that you make healthier food choices that are lower in saturated fat, sugar and salt. Doing this will help to control your blood fats and maintain a healthy weight. So opt for healthy carbohydrates over refined ones and natural sugars, like fruit, over 'free sugars' like cakes and chocolate.

With type 1 diabetes you can calculate the amount of carbohydrates in your meal and adjust your insulin dose accordingly. This is important to keep your blood sugar levels steady.

Registered dietitian Ellouise Simpson says: “It is important for someone living with type 1 diabetes to have an understanding of what foods contain carbohydrates, as this will have an impact on their insulin therapy. Additionally, following a healthy balanced diet is the goal for overall health.”

People with type 1 diabetes should also be careful with sugary drinks. This is because they can put blood glucose levels up very high, very quickly. If you are thirsty it is better to opt for water or sugar-free drinks.

This US study found that diet quality of children with type 1 diabetes improved when their families were given 18 months of support to understand the importance of fruits, vegetables, and wholegrains in their diet.

What can I eat with type 2 diabetes?

When thinking about what you can eat with type 2 diabetes, you should be aiming for a diet that is full of healthy carbohydrates, fibre-rich foods, fish and "good" fats. This will ensure that your blood levels stay stable and may even help to reverse the condition for some people.

Registered dietitian Ellouise Simpson explains: "Remission for type 2 diabetes is a complex topic as age, length of time living with diabetes, medication requirements and motivation all impact the success of achieving remission. Remission is a possibility for many, however, it is so important to seek support from a specialist diabetes dietitian and your GP. This is because you will need to be closely monitored by your healthcare team for safe and sustainable success."

This study suggests that rather than specifying how many calories a person with diabetes should consume, it is more important to provide a person-centred healthy eating plan to control the condition.

In order to be healthy and balanced, a diabetic diet should include the following:

Healthy carbs

• Wholegrains - Wholegrain bread, brown rice, wholewheat pasta, quinoa, bulgar wheat, whole oats
• Fruits - Strawberries, blueberries, raspberries, grapes, apples, oranges, melon, pomegranate
• Vegetables - Peppers, aubergines, courgettes, tomatoes, spinach, kale, beans, broccoli, carrots
• Pulses - Chickpeas, beans, lentils
• Dairy - Unsweetened yoghurt, milk

These foods take longer to be digested as they release the sugar more slowly into the bloodstream, so you don’t get a sugar spike. Researchers have also linked them to a reduced risk of type 2 diabetes.

Registered nutritionist Tamara Willner, says: "Eating a diet that’s lower in carbohydrates can help individuals with type 2 diabetes manage their blood sugar levels and lose or maintain weight in the long term."

High Fibre foods

• Vegetables - Especially produce like Brussels sprouts, peas, artichokes, carrots, broccoli and green leafy vegetables like spinach
• Fruit - Especially produce like avocados and berries
• Nuts and seeds - especially chia seeds and flaxseeds

High fibre foods are an important part of the diabetic diet as they slow the absorption of sugar, helping to stabilise blood sugar levels.

Oily fish

• Sardines
• Mackerel
• Anchovies
• Salmon
• Herring

Studies have shown two or three portions of oily fish a week can reduce the chances of diseases associated with diabetes.

Protein

• Fish
• Lean meat
• Beans
• Lentils
• Eggs

Protein in the diet helps to control blood sugar and insulin metabolism.

Healthy fats

• Avocados
• Coconut oil and olive oil
• Nuts

Healthy fats help to control blood sugar and insulin metabolism.

Registered dietitian Ellouise Simpson says: "Diet can play a massive part in the treatment plan for someone living with type 2 diabetes. Depending on the person's personal goal, for example, remission, and reduced medication, will have an impact on their dietary recommendation. In many cases weight loss can support the management of type 2 diabetes therefore adjusting your food intake to achieve weight loss would be recommended. However, many people live with type 2 diabetes and weight loss isn't a recommendation. Therefore the dietary focus may be focusing on achieving balanced meals to support stable blood sugar levels."

Foods to avoid with type 2 diabetes

1. Refined carbs

There are a couple of reasons why refined carbs are best avoided with type 2 diabetes. Firstly, researchers have linked refined carbs with an increased risk of type 2 diabetes. Secondly, refined carbs are more likely to give you a sugar spike. Replacing refined carbs like white bread, pasta and rice, for whole grain alternatives, such as wholemeal bread, brown rice, buckwheat or quinoa, which are fibre-rich and keep your blood levels more steady.

2. Red and processed meat

Studies show that a diet high in red and processed meat increases the risk of developing diabetes. Eating too much-saturated fat can cause high levels of ‘bad cholesterol’, which increases the risk of cardiovascular disease.  According to Diabetes UK, diabetics are already at an increased risk of developing this, making it more important they make healthier choices. Opt for healthy fat alternatives such as those found in oily fish and avocados.

3. Salty foods

Scientists have found that more salt in a diet can lead to type 2 diabetes. So it is important that you try and cut down on the amount in your diet. One of the easiest ways to do this is by eating less processed food, which often contains high amounts.

This study also found that people who were adding salt to a prepared meal when there was not enough, or almost every time without tasting, were associated with a higher risk of type 2 diabetes. So it is worth finding ways to replace salt when cooking or seasoning, for example, you could try using herbs instead.

4. High sugar food

Added sugar, or ‘free sugar’ as it is often called, can cause problems for people with diabetes as it can cause blood levels to spike suddenly. This is especially true when drinking sugary drinks. It is, therefore, better to eat naturally occurring sugar, such as that found in fruit.

This study found that the excessive intake of sugar, along with other refined carbohydrates, is a major factor driving the epidemics of type 2 diabetes among the Asian Indian population.

Registered nutritionist Tamara Willner says: "For those individuals living with type 2 diabetes, the focus should be on making healthy changes that last. If we go on a healthy diet and achieve remission but then return to our old ways, type 2 diabetes will return.

"It’s about making changes you know you can stick to, and for many of us, that’s a less restrictive, lower carb approach. This is because it helps us stay fuller for longer and we’re not punishing ourselves, but rather changing our way of life and still enjoying food."

How do carbohydrates affect blood sugar levels?

Carbohydrates are important to our bodies as they are one of our main sources of energy. When we eat carbohydrates our bodies break them down into glucose relatively quickly and can therefore affect our blood sugar levels. The amount and type of carbohydrates eaten by people with diabetes each day is therefore important for keeping their condition under control.

Registered dietitian Ellouise Simpson explains: “When we eat carbohydrates they are digested and converted into glucose (sugar).

"However, the process has many influential factors such as portion size, the type of carbohydrates we choose, for example, ultra-processed or whole grain and if they are paired with other foods such as fat and protein. Pairing food groups may slow down the release of glucose from the carbohydrate and reduce how quickly and how much your blood sugar level rises.”

Many of the foods we eat contain carbohydrates. These include:

• Starchy foods - Rice, pasta and foods containing flour such as bread, pastry and dough-based foods
• Fruit and vegetables (Carbohydrates are generally found in all fruits and vegetables. However some have a higher amount of carbs) - Potatoes, root vegetables such as parsnips and beetroot, mangoes, bananas and pears
• Sugar - Chocolate, cakes, biscuits, sweets

There are different types of carbohydrates which are broken down quickly or less quickly because of their chemical structure. Simple carbohydrates are sugars and are broken down quickly by the body and therefore raise blood sugar levels quickly. Meanwhile, complex carbohydrates are starches and broken down more slowly than simple carbs and will raise sugar levels more slowly.

It is important that people following a diabetic diet keep track of the amount of carbohydrates they are eating. This is because type 1 diabetes it will affect the amount of insulin medication they take.

For those with type 2 diabetes, generally, the higher the amount of carbohydrates eaten, the more likely it is that the body will struggle to produce enough insulin. As a result, people with type 2 diabetes on a relatively high carbohydrate diet are more likely either to have too high blood glucose levels or to need larger doses of stronger diabetes medication.

So the main way to reduce your body’s need to produce insulin is by lowering your calorie intake, including the amount of carbohydrate eaten, and by exercising. This is why many people with type 2 diabetes follow a low-carb diet.

Registered nutritionist Tamara Willner says: “Carbohydrates cause greater spikes in our blood sugar compared with proteins or healthy fats. Particularly with refined carbohydrates, this can lead to great troughs later on and increase cravings, impact our mood, and make us feel hungrier later.”

https://www.youtube.com/watch?v=wn0sB1rDNIc

Breakfast ideas for diabetes

For breakfast, try to aim for food which will release energy slowly and keep you filled up until lunchtime. Think oats, wholegrain toast and unsweetened yoghurt with berries. Here are some ideas:

• Toasted oats and yoghurt
• Poached eggs with roasted tomatoes on wholemeal toast 
• Apple and cinnamon porridge
• Berry blast porridge (without the compote)
• An omelette (with various fillings, but avoid processed meat like ham or bacon)

Lunch ideas for diabetes

Remember to avoid processed meats like ham and bacon and use wholemeal bread for sandwiches. Try to include lots of green leafy veg, such as spinach, kale, watercress and rocket into salads, as research has associated them with reducing the risk of diabetes. Here are some quick and easy diabetic diet-friendly lunches:

• Broad bean and brown rice salad
• Barlotti bean and kale soup
• Grapefruit, beetroot and avocado salad
• Mackerel pate (on wholemeal bread)
• Sweetcorn fritters (with a green salad)

Dinner ideas for diabetes

If possible try to avoid red meat such as beef, lamb and pork, which researchers have associated with an increased risk of diabetes. Instead opt for chicken and fish. Try to eat at least one portion of oily fish and one portion of white fish a week.

• Warm chicken and barley salad
• (with wholemeal pasta)
• Spicy vegetable chilli (with brown rice)
• Roast haddock
• Roasted ratatouille

Snack ideas for diabetes

When thinking about snack ideas for diabetes, try to avoid food with high sugar and salt contents, like chocolate bars and crisps. Instead opt for fruit, seeds and nuts. Produce like apples, grapes and berries have been associated with reducing the risk of diabetes.

• A portion of fruit - Apple, banana, orange, pear, two plums, two kiwis, seven strawberries, 14 cherries, half a grapefruit, one slice of melon, one slice of pineapple
• Dried fruit (about 30g) -  Raisins, sultanas, prunes, dried banana chips, mixed fruit
• Unsalted nuts - Cashews, hazelnuts, Brazil nuts, walnuts, pistachios
• Seeds - Pumpkin, sunflower
• Unsweetened yoghurts

What to drink and avoid when you have diabetes

When considering what to drink and avoid when you have diabetes, you should think about sugar content. For example, drinks like milk, water and coffee are fine to drink. Whereas, drinks like fruit juices and smoothies should be taken in moderation. This is because these drinks have most of the roughage removed or already broken down. So it is very easy to drink large quantities in a short amount of time. Diabetes UK says that 150ml of fruit juice provides about 15g of carbohydrates and ‘free sugar’.

The best things to dink on a diabetes diet:

• Water
• Milk
• Tea and coffee (with no sugar)
• Diet/low-calorie soft drinks (in moderation)

Avoid where possible/drink in moderation:

• Fruit juices
• Smoothies
• Fizzy drinks
• Energy drinks
• Low-sugar beers and cider
• Low-alcohol wines

Registered dietitian Ellouise Simpson says:  "Drinks laden with added sugar will not help with the management of diabetes as the main goal we are trying to achieve with diabetes is to reduce the amount of glucose in the blood. When you drink a sugary drink the sugar is quickly digested and released into the bloodstream. This raises your blood sugar levels like a rocket heading for the moon. Therefore, if you are wanting a drink with flavour swap drinks with added sugar for a sugar-free version."

You can still drink alcohol when you have diabetes. However, you should be aware that it can increase the risk of hypos because alcohol interferes with blood sugar levels.

You should try to avoid low-sugar beers and cider, which have higher levels of alcohol in them. Plus you should avoid low-alcohol wines that often contain more sugar than normal ones. Spirits, dry wines and prosecco usually have fewer carbs and you should opt for diet or sugar-free mixers with spirits.

Tamara: "Sugary juices, fizzy drinks, and certain alcoholic beverages all contain a lot of sugar, so swapping things like coca-cola, apple juices, and cocktails for herbal teas, milk, or sparkling water flavoured with fruit should help control blood sugar levels. It’s not necessary to eliminate alcohol, but we could consider alternating alcoholic beverages with lower sugar soft drinks, as alcohol impacts our blood sugar and can also have indirect effects on our weight if we binge drink."

Are bananas good for diabetics?

A question that is often asked is whether bananas are good for people with diabetes? The short answer is yes. Although bananas contain natural sugars, they also have important nutrients. So it is better to reduce your intake of things like chocolate and sugary drinks.

Some people may think that the sugar content of fruit means that they should not eat it. However, sugar in fruit is not the same as ‘free sugar’ in things like cakes and biscuits.

Tamara says: "It’s easier to build healthy habits if we consider ‘how can I build a balanced plate’ rather than marking foods as ‘good’ or ‘bad’. Bananas are packed with nutrients and vitamins and so shouldn’t be off-limits. However, they are higher in sugar compared with other foods so eating them in moderation is key. Individuals with diabetes could also consider eating a banana with a protein or fat source, such as Greek yoghurt or a teaspoon of peanut butter. This slows down digestion and mitigates the effect on our blood sugar."

Difference between type 1 and type 2 diabetes

Type 1 diabetes is a genetic condition. It is caused when the cells that produce insulin in the pancreas are attacked by the body’s immune system. This means that although the body can still break down carbohydrates from food and drink and turn it into glucose, when it enters the bloodstream there is no insulin to allow it into the body’s cells. Glucose then builds up in the bloodstream, leading to high blood sugar levels.

Over time this could lead to damage to other areas of the body, such as the heart, eyes, feet and kidneys. There is currently no known cure for type 1 diabetes, but it can be managed through a variety of different measures, including a healthy, balanced diet.

In contrast, type 2 diabetes, which around 90% of people with diabetes in the UK have, is mainly lifestyle-related and develops over time. This is because with type 2 diabetes the body can still produce insulin, it just doesn’t produce enough or produces ineffective insulin. So the body’s blood glucose levels keep rising. This can lead to hyperglycaemia (hypers), which can make people feel sick and cause headaches and blurred vision.

Natasha Marsland, Senior Clinical Advisor at Diabetes UK, explains: "Type 2 diabetes means either that not enough insulin is produced in the pancreas, or that the pancreas isn’t working effectively. Essentially, it’s too much sugar in the blood, and diet is key."

In the long term, type 2 diabetes can also lead to complications with the heart, eyes and feet. However, while some people have to take medication to keep their blood sugar levels stable, others are able to achieve this through a diabetic diet. Studies have also shown that by losing weight it is possible for some people to put type 2 diabetes into remission.

Where to go for more support

If you need to adopt a diabetic diet, more support is available from Diabetes UK and via your GP.

If you need help to create a healthy eating plan to manage your diabetes contact a registered nutritionist or dietitian.

Video of  the Week 

A low-carb high-fat diet may be just the healthy eating plan to help you lose weight.

A low-carb high-fat diet involves eating fewer carbohydrates and more healthy fats. It works by using ketones from the body’s fat stores for energy, rather than glucose from carbohydrates. So this is what makes it a popular eating plan for people who are trying to lose weight.

Registered nutritionist Emma Thornton explains: “The low-carb, high-fat diet switches your primary energy source from carbs and their simplest unit glucose to fats and their simplest unit called fatty acids."

Many people enjoy following a low-carb high-fat diet as, while it achieves weight loss results, it is easier to stick to than some diets. There are many different low-carb high-fat diets, some of the most popular are the Atkins diet and the Keto diet. Studies have also shown that a low-carb high-fat diet can be helpful for people with health conditions such as type 2 diabetes and heart disease.

However, people following a low-carb high-fat diet may experience some unpleasant side effects, while their body gets used to having fewer carbohydrates. These may include tiredness and muscle fatigue.

Researchers have also warned that there need to be more studies into the long-term implications of the diet and have warned that there could be complications like irregular heartbeats, kidney damage, and increased cancer risk. So if you are unsure whether a low-carb high-fat diet would suit you, speak to your GP or a registered nutritionist or dietitian.

How does the low-carb high-fat diet work?

The low-carb high-fat diet work by putting the body into a metabolic state known as ketosis. This means that instead of using glucose from carbohydrates for energy, it uses the body’s fat stores. This is why people following a low-carb high-fat diet often experience significant weight loss when they begin it.

Our bodies need energy to keep working. Usually, we get this from carbohydrates. We can either get a quick hit of energy from simple carbohydrates, such as sugary snacks, which break down quickly in our bodies. Or alternatively, we can eat complex carbohydrates such as legumes, whole grains, and vegetables, which break down more slowly and release energy in a more stable way.

You can find carbohydrates in the following foods:

• Fruits
• Vegetables (especially starchy ones like potatoes and corn)
• Grains (bread, cereals, pasta, rice)
• Legumes (beans, lentils, peas)
• Milk
• Nuts and seeds

However, if we limit the number of carbohydrates we eat, our bodies must use another source to get the energy we need. This is where our fat stores come into play. When you eat a high-fat diet your body will begin to use the fat to fuel itself.

Registered nutritionist Emma Thornton says: “When you eat more fat than carbs the levels of your storage form of glucose, called glycogen, will fall. Glycogen is stored as a source of energy in our liver and also in and around our muscles. Instead, your body will utilise fat as a primary energy source. Fats are also stored in the liver and around the body in the form of triglycerides.”

Research published by Nutrition and Metabolism in August  2020 concluded, "Weight loss resulting from consumption of a diet lower in CHO (carbohydrates) and higher in fat may be beneficial for older adults with obesity 

How does LCHF compare to Keto and Atkins?

The low-carb high-fat diet encourages a reduction of carbs and an increase in fats in your daily diet. While there are a number of different low-carb high-fat diet eating plans, such as Atkins and Keto, you can also adhere to the main principles without following a strict diet plan. Some people prefer this as it allows them to tailor the diet to their own bodies. For example, some people will be able to eat 100g of carbs a day and still lose weight, while others will need to reduce that amount to as low as 20g.

Our diets are made up of three macronutrients: carbohydrates, fat, and protein. The low-carb high-fat diet is an umbrella term for eating plans that reduce carbs and increase fats. While there are no strict percentages for a low-carb diet, this study defined low-carbohydrate as less than 26 percent of the daily macronutrient intake (or less than 130 gm/day) and very low-carbohydrate as less than 10% (or 20-50 gm/day).

In contrast, diets like Keto and Atkins have stricter limits on what you can and can’t eat. Which diet plan you decide to follow depends on your personality. Some people like the freedom to make their own decisions about what to eat, while others find it easier to stick to a more formal plan.

Here are the differences between the plans to help you decide which will work best for you:

Low-carb high-fat diet

• More flexible than Keto and Atkins
• Reduce your carbs to a daily amount that suits you and increase fats in your diet
• Work out the carbs in your food by either using the nutritional information label on the packet or an app
• Avoid processed food

You can count the carbs in your food using the nutrition information label or reference books and apps. People usually count carbs in grams or as carbohydrate portions (CP).

Remember that the amount you are going to eat will probably be different from the serving size on the label, or in the app, so you need to do some maths. Here’s how:

• By ‘total carbs per serving’ - If the serving size on the label is 75g and you will eat 150g, multiply the total carb value by two. This will give you the total carbs in your serving.
• By weighing out portions and using the 'per 100g' information - If there is 38g of carbohydrate per 100g and you weigh out your portion and it is 75g, multiply 38 by 0.75 to find the carbs in your serving (28.5g).

Keto diet

The Keto diet dates back to the 1920s when it was used as a treatment option for children with epilepsy. It is a low-carb, moderate-protein, and very high-fat eating plan. The aim of the diet is to put the body into a state of ketosis so that it prioritises burning fat for fuel.

• Very low-carb, moderate-protein, and high-fat diet
• Typically contains around 70% fat, 20% protein, and 10% carbs
• Carbs are more strictly counted and recommended to be between 20g to 50g a day

Atkins diet

The Atkins diet has been around since the 1970s. Rather than constantly being on a low-carb high-fat diet, followers gradually build up the amount of carbs they eat in order to maintain their target weight. It includes four steps: induction, second stage, pre-maintenance stage, and maintenance.

1. Induction

• This is the hardest stage as you eat less than 20g of carbs per day for a minimum of two weeks
• You must remove alcohol, bread, dairy (except cheese and butter), fruit, grains, starchy vegetables, and sugar from your diet
• You may lose up to a stone in this stage

1. Second stage

• This stage begins to add in more carbs, you can increase your intake to 25g to 45g a day
• You can start to add restricted amounts of berries, cream, leafy greens, legumes, melon, nuts, and yogurt to your diet
• You should remain at this stage until you’re around 10lb from your goal weight

1. Pre-maintenance stage

• As you get closer to your goal weight, this stage allows you to add in more carbs up to 100g a day
• You can now add fruit, starchy vegetables, and whole grains into your diet
• You may see some weight gain during this stage, as your body begins to build up glycogen stores. However, you should just continue to eat healthily

1. Maintenance

• The final stage of the Atkins diet sees you going back to eating healthy carbs in an amount your body can tolerate without gaining weight, for most people, this is around 100g a day

What can you eat on a low carb high-fat diet?

Low-carb high-fat diets are low in carbohydrates, high in fats and moderate in protein. When you are planning your diet you should be including lots of high-fat products, a modest amount of protein, and a small amount of carbs.

Make sure your meal plans include high-fat options such as meat, dairy and healthy fats like avocados and nuts. Then add a moderate amount of protein, such as fish, eggs, lentils and quinoa. Finally choose your carbs, depending on the amount you have decided to incorporate into your diet.

Registered nutritionist Emma Thornton says: “A low-carb, high-fat diet mainly consists of low carbohydrate, high fat and moderate protein options. This includes foods such as meat, oils for cooking, fish, eggs, avocados, lower carb vegetable options and nuts. Starchy foods like bread, pasta, potatoes, rice and other whole food options such as beans or lentils are often restricted as a result of their carbohydrate content.”

Low-carb high-fat foods:

• Meat: Beef, lamb, pork, chicken, turkey, duck
• Fish: Salmon, sardines, trout, cod, haddock
• Shellfish: Prawns, shrimp, crab, lobster, muscles
• Full-fat dairy: Cheese, butter, yoghurt, cream
• Eggs
• Non-starchy vegetables: Asparagus, beans, broccoli, cauliflower, kale, leeks, mushrooms, peppers, sprouts, lettuce, tomatoes, cucumber
• Avocados
• Berries (in moderation): Blueberries, blackberries, raspberries, strawberries
• Nuts: Cashews, almonds, hazelnuts, Brazil nuts, walnuts, pistachios
• Seeds: Pumpkin, chia, sunflower, poppy, sesame
• Oils: Olive oil, coconut oil, avocado oil

Carbohydrates:

• Fruits
• Vegetables (especially starchy ones like potatoes and corn)
• Grains (bread, cereals, pasta, rice)
• Legumes (beans, lentils, peas)
• Milk
• Nuts and seeds

Benefits of the low-carb high-fat diet

Many health experts recognise a low-carb high-fat diet as a successful way to lose weight. However, the benefits of a low-carb high-fat diet can also extend to a positive effect on conditions such as diabetes and high cholesterol.

Registered nutritionist Emma Thornton says: “Most low-carb, high-fat diets centre around mostly unprocessed whole foods. This means refined carbs which are thought to be particularly problematic for blood sugar levels and metabolic diseases are very low. A low-carb, high-fat diet, can also be helpful for weight loss if this style of diet is sustained. As glycogen, the storage form of glucose is bound to water in the muscles, this can help to minimise bloating and contribute to a ‘leaner’ physique.”

1. Weight loss

One of the main reasons why someone might follow a low-carb high-fat diet is to lose weight.

This study found that weight loss from a diet lower in cholesterol and higher in fat may be beneficial for older adults with obesity. The researchers believed this could be because it depletes adipose tissue depots, which are linked to poor metabolic symptoms and improves insulin sensitivity.

2. Stabilises blood sugar and insulin levels

Another benefit of a low-carb high-fat diet is that it can help to keep blood sugar levels stable. This is because it is mainly carbohydrates that affect them. This is why many people living with type 2 diabetes choose to follow this eating plan.

Lowering your carb intake can help improve blood glucose levels and insulin resistance.

This study found that following a low-carb diet for six months was associated with higher rates of remission among people with type 2 diabetes.

3. Reduces blood pressure

This meta-analysis looked at 13 trials following overweight and obese participants on either low-fat diets or very-low-carbohydrate ketogenic diets (of no more than 50g of carbohydrates a day). It found that the ketogenic diet produced a greater reduction in weight, triglycerides (fat found in your blood) and blood pressure, compared with the low-fat diet at one year.

4. Increases HDL ‘good’ cholesterol

Low-carb diets tend to be high in fat, which can have a positive impact on cholesterol levels.

In this study, however, they did also warn that this trial saw increased LDL or 'bad' cholesterol levels.

5. Reduces metabolic syndrome

With its positive effect on blood pressure, cholesterol and weight loss, it is no surprise that the low-carb high-fat diet can reduce the risk of metabolic syndrome. This is a collection of symptoms that include high blood pressure, abdominal obesity, and low HDL ‘good’ cholesterol levels.

In this BMC Nutrition trial, researchers asked 94 healthy obese adults to follow either a low-carb or low-fat diet for six months. They found that the participants in the low-carb group had a greater decrease in the prevalence of metabolic syndrome. At the beginning of the study, the prevalence of metabolic syndrome was 44.4% in the low-carb group. However, after 3 months this decreased significantly to 16.7 percent and to 3.7 percent after 6 months. So the researchers concluded that a low-carb diet had a greater effect in reducing the prevalence of metabolic syndrome.

Drawbacks of the low-carb high-fat diet

While it undoubtedly has its benefits, it is also worth being aware of the drawbacks of the low-carb high-fat diet. These are especially common to start off with, as your body gets used to having fewer carbs.

Researchers have warned that it may cause nausea, fatigue, and water and electrolyte losses, as well as limit your ability to exercise.

Registered nutritionist Emma Thornton says: "While some of the component parts of the diet are considered healthy, there are some drawbacks such as the lack of fibre this diet can risk offering. Fibre is extremely beneficial for digestive and cardiovascular health and helps to reduce the inflammatory burden of dietary components such as meat.

"Glucose is also actually a very efficient energy source for both the brain and our skeletal muscles. Whilst our bodies can adapt to using fats as a source of energy, glucose (which is still readily available from good-quality, unrefined complex carbs) would be the preferred option and the primary energy source."

A lack of fibre can also cause constipation. To avoid constipation it is important to add lots of non-starchy vegetables to your meals, such as kale, spinach, broccoli, Brussel sprouts, and asparagus.

Other side-effects may include:

• Diarrhoea
• Headaches
• Muscle cramps
• Dizziness
• Insomnia

As your body adapts to your diet change these symptoms should gradually decrease. However, if they don't you should consider increasing your carbohydrate intake.

What happens if you eat more fat than carbs?

When you eat more fat than carbs your body goes into a metabolic state known as ketosis. This means that instead of using glucose from carbohydrates for energy, it uses the body’s fat stores. This is why the low-carb high-fat diet is popular, as it is a proven way of losing weight.

Registered nutritionist Emma Thornton says: “Burning fatty acids as opposed to glucose switches your body into a state of ketosis. This is thought to offer some health benefits, both aesthetically and metabolically.”

Is a low-carb diet healthy? A nutritionist's verdict

Registered nutritionist Emma Thornton says: "While most low-carb high-fat diets discourage the consumption of processed items, plus refined carbs which can be detrimental to health, the potential to over-consume certain low-quality fats such as omega-6, plus the lack of fibre, in many cases, concerns me.

"Phytonutrients from plant-based foods, particularly when we consume a wide array of these nutrients, are thought to be extremely beneficial for health too and these would also be lacking in this style of diet. My advice would be to take some aspects of the low-carb, high fat style diet, such as the low consumption of processed foods and refined carbs, but not to restrict fibre-rich, complex carbs."

Video of the Week

A gluten-free diet is imperative for people with coeliac disease. However, it can also be life-changing for those who suffer from a gluten intolerance.

The gluten-free diet excludes foods which contain gluten, a protein found in the grains wheat, barley and rye. People who have coeliac disease must exclude gluten from their diet for life. For others with an intolerance to gluten, the eating plan may help to ease some of their symptoms. Various studies, including this 2018 research, found that a gluten-free diet is the only effective treatment for coeliac disease. This is because gluten can damage the gut of people with the condition.

Cristian Costas Batlle, a specialist gastroenterology dietitian, says: “Coeliac disease is a multisystem autoimmune condition, where gluten causes damage to the small intestine when eaten. “For people with coeliac disease, gluten can cause digestive and non-digestive symptoms. This is because the condition affects other systems in the body. So if gluten is not removed from the diet properly it can cause long-term complications."

However, people with a gluten intolerance, which can cause symptoms like abdominal pain, constipation and headaches, may be able to tolerate small amounts of gluten in moderation. 

Much like the low fodmap diet for IBS or the dairy-free diet for those with allergies, many sufferers will feel an immediate relief to their symptoms once they adapt their eating habits.

What is a gluten-free diet?

A gluten-free diet is an eating plan which removes all foods containing gluten. Gluten is a protein found in the grains wheat, barley and rye. A gluten-free diet may be adopted by people for health reasons including coeliac disease and gluten intolerance. British Society of Gastroenterology guidelines found that for those with coeliac disease, a lifelong and strict gluten-free diet is the only option to manage the condition. However people with an intolerance to gluten often also adopt the diet in order to ease some of their symptoms.

Nowadays awareness around gluten has improved significantly and products containing gluten must be clearly labelled. There are also many gluten-free products available to buy in the supermarket.

Specialist gastroenterology dietitian Cristian Costas Batlle, who treats patients at City Dietitians, told us: “A gluten-free diet is really important for people with coeliac disease as it is the only available options people have to heal their gut. There are no medications that can stop gluten from causing gut damage. So people need to follow a strict gluten-free diet for life in order to keep the gut healthy. This also helps them to avoid long-term complications associated with damage to the small intestine. If the diet is not followed there is an increased risk of mortality. Plus, a greater chance of developing conditions like cancer and osteoporosis.” 

For many people starting a gluten-free diet may feel quite daunting. This is often because there are so many products which must be avoided or carefully checked for ingredients.

However, once you start looking you’ll find plenty of gluten-free recipes to add to your diet. From tasty dinners like gluten-free spinach gnocchi to treats like gluten-free cookies.

Benefits of a gluten-free diet

The main benefit of a gluten-free diet is good health for people with coeliac disease. This is because their immune system reacts to even the smallest amount of gluten and can damage their gut. However, people with an intolerance to gluten can also feel the benefits too of fewer uncomfortable symptoms.

For people with coeliac disease:  the only option is to follow a gluten-free diet. 

Removing gluten from their meals and snacks helps patients to avoid painful symptoms. These include diarrhoea, steatorrhea (fatty stools), weight loss, abdominal pain, bloating, constipation, fatigue and iron deficiency.

For people with gluten intolerance, a gluten-free diet can help to reduce symptoms including abdominal pain, constipation and headaches.

However, while there are certainly benefits to be gained from a gluten-free diet, researchers have warned that people should not remove it from their meals unnecessarily (if not coeliac). This is because many gluten-containing products also have important nutrients in them. This study found that gluten-free processed grain products are often lower in fibre, iron, zinc and potassium than those which contain gluten. 

So cutting gluten entirely from your diet should only be done with careful consideration. If you are unsure about what you can and can’t eat it is worth speaking to a dietitian or nutritionist. This may help you to narrow down what is causing your symptoms.

Coeliac disease vs gluten intolerance

Coeliac disease and gluten intolerance are quite different health conditions, although sufferers may experience some of the same symptoms. This is because coeliac disease is an autoimmune disorder and must be medically diagnosed. For people with the disease, the immune system has been reacting to gluten and damaging their gut. Over time this damage prevents the absorption of nutrients from food and can lead to long-term health problems. Someone with gluten intolerance, however, may have similar symptoms to celiac disease, but will not experience damage to their gut. 

The main differences between coeliac and gluten intolerance are:

Coeliac disease

• Caused by the immune system reacting to gluten and damaging the gut
• Must avoid gluten in order to allow the gut to heal in order to start absorbing nutrients from their diet
• Symptoms: diarrhoea, steatorrhea (fatty stools), weight loss, abdominal pain, bloating, constipation, fatigue, iron deficiency
• Some people with coeliac disease cannot eat oats as they contain a protein called avenin, which is similar to gluten

Gluten intolerance

• Caused by non-coeliac gluten sensitivity or a wheat allergy
• Avoiding gluten may help to avoid/reduce symptoms. However small amounts of gluten may be tolerated.
• Symptoms: diarrhoea, abdominal pain, bloating, constipation, rash, headache, breathing difficulties

Cristian, a specialist gastroenterology dietitian, told us: “Gluten intolerance doesn't actually exist as a medical diagnosis. When people use this term it's usually because they feel they have symptoms when they eat gluten-containing foods. However, it's always important to dig deeper. The first thing to do is get tested for coeliac disease, to ensure it's not that. This is because symptoms can be similar. Also, gluten is only one of the components in wheat that people can have symptoms with. Some people that think they have ‘gluten intolerance’ could have a wheat allergy. Or, alternatively, could be reacting to other components in wheat like fructans, due to having irritable bowel syndrome. 

“Finally some people have what we call non-coeliac gluten or wheat sensitivity. This is a medically-recognised condition, once coeliac disease and wheat allergy have been ruled out.”

For these reasons, it is worth seeking help from a registered nutritionist or dietician to get to the bottom of the issue. This will ensure that you do not give up gluten unnecessarily, as this can lead to additional problems.

This research found that while there is evidence that shows gluten avoidance may be beneficial for some patients with gastrointestinal symptoms, such as irritable bowel syndrome, other data shows that removing gluten from your diet when it is not necessary can actually lead to problems. These potential harms include possible nutritional deficiencies and financial costs. Plus, the restricted diet and lifestyle can have negative social and psychological implications. 

Naturally gluten-free foods

While removing gluten from your diet may feel tricky at first, there are plenty of naturally gluten-free foods. These include lots of fresh foods, non-processed meats and certain grains.

Fresh foods that can be part of a gluten-free diet:

• All fruits 
• All vegetables (including potatoes)
• Beans and legumes
• Eggs
• Most low-fat dairy products
• Non-processed meat, poultry and fish
• Seeds and nuts

Grains, starches or flours that can be part of a gluten-free diet:

• Rice
• Lentils
• Quinoa
• Ancient grains, including amaranth, millet, teff, sorghum
• Arrowroot
• Buckwheat
• Corn 
• Flax/Linseed
• Soy
• Gluten-free flours, such as rice, soy, corn, potato and bean flours

Foods that contain gluten

While sometimes it’s obvious which foods contain gluten, at other times it can be hidden. That’s why it’s vital to read the ingredients of a product unless its label can confirm that it is ‘gluten-free’. This is because wheat or gluten is often added to processed foods as a thickener, binding agent, flavouring or colouring.

Registered dietitian Cristian told us: “People may find gluten unexpectedly in products like frozen chips, certain sauces (like HP sauce), crisps, sweets and chocolates, as well as drinks like supermarket cola or Vimto.”  

Here are some foods that contain gluten and some that are worth watching out for:

Natural sources of gluten:

• Wheat (including its different varieties: durum, einkorn, emmer, Kamut, spelt)
• Barley
• Rye
• Triticale (a cross between wheat and rye)
• Oats, in some cases
• Wheat flours and derivatives (enriched flour, farina, farro, milled wheat, graham flour, self-rising flour or phosphate flour, semolina, wheatberries)

Food and drink commonly containing gluten:

• Beer, ale, porter, stout (usually contain barley)
• Bread, breadcrumbs, croutons, pastries
• Biscuits
• Bulgur wheat
• Cakes
• Cereals and granola
• Chips and fries
• Crackers
• Crisps
• Dressings
• Gravies and sauces (including soy sauce)
• Imitation meat products or seafood
• Malt 
• Noodles
• Pastas
• Pies
• Processed meat 
• Soups
• Sweets
• Vegetables in sauce

How to check food labels

Learning how to check food labels is very important for following a gluten-free diet. This is because it may not always be obvious if a product contains gluten. In the UK ‘gluten-free’ can only be used on food which contains 20 parts per million or less of gluten. All pre-packaged food labels must also list clearly any ingredients containing gluten, no matter how little of it is used. 

Registered dietician Cristian explains why: “Unfortunately for people with coeliac disease, less than a crumb of gluten is enough to cause damage to the gut. So it’s important to check for ingredients like wheat, rye and barley which all have gluten in them. You should also make sure oats are labelled gluten-free.”

Here’s how to check food labels for a gluten-free diet:

• Look for a gluten-free label or a crossed-out grain symbol
• Check the ingredient list for wheat, barley, rye, oats
• Check for ‘may contain’ warnings for gluten or wheat

Coeliac UK also has an app which enables you to scan labels on food in supermarkets. This can help you to decide if they are suitable for your diet.

http://www.youtube.com/watch?v=_bU8Zz5YUa4

Cristian adds: “People with coeliac disease should also check for cross-contamination on food labels. This is to ensure food in the packet hasn’t come into contact with gluten in the cooking or manufacturing process. As even these small amounts can still cause damage to the gut.” 

Nowadays many supermarkets have dedicated areas for gluten-free substitute foods.

Advice for eating gluten-free in restaurants

The best advice for eating gluten-free in restaurants is to ensure that you communicate your needs with staff. This may include calling the venue in advance of your visit to discuss the gluten-free options available. This is also a chance to ask how the food is prepared, in order to prevent any cross-contamination. In addition, make sure you explain your dietary needs to the person serving you when you arrive. 

Foods to be particularly careful about when eating in restaurants:

• Soups
• Sauces and gravy
• Breadcrumbs used as a coating
• Stock cubes and powders
• Oils used for frying
• Chips/fries 
• Fried products cooked in the same oil as other food which contain gluten

Many restaurants will now include gluten-free symbols on their menus, which should help you to order. You can also request that your meal is prepared using different pans and utensils to avoid cross-contamination.

Coeliac UK has a gluten-free symbol that venues can display to show they are accredited by the organisation. This means they follow strict procedures in food handling and ingredient use to ensure a safe gluten-free experience. Plus it also has a list of venues available on its website and app, which offer gluten-free options.  

Gluten-free diet: a dietitian’s verdict

Registered dietitian Cristian Costas Batlle says: "I think the gluten-free diet is still seen as a fad by many people. However, we must understand that for people with coeliac disease it’s the only choice they have to treat their condition. It is a lifelong restrictive diet which can be very challenging to follow due to having to constantly avoid cross-contamination.

"It also has its risks if not applied properly. This is because we need to make sure the diet is adequate and balanced once gluten is removed. This is why I think people should always get tested for coeliac disease before removing gluten from the diet. We need to make sure only people who need this treatment are restricting their diet.

"Currently our testing for coeliac disease only works with accuracy when people are on a gluten-containing diet. Deciding that you have 'gluten intolerance' and just removing gluten from your diet could lead to being misdiagnosed. Having undiagnosed coeliac disease that is not treated properly can then cause more problems further down the line."

Where to seek further advice

If you think that you may have coeliac disease you must take some tests in order to be diagnosed. During this time it is important that you continue to eat gluten, otherwise, the tests may be inaccurate. You should then do the following: 

1. Take an online assessment with Coeliac UK to see whether you may have coeliac disease. Then make an appointment to see your GP.
2. Have a blood test to check for antibodies which can indicate coeliac disease. (Although worth noting that it is possible to have a negative test and still have coeliac disease.)
3. If the test is positive or your GP suspects coeliac disease, you will be referred to a gastroenterologist (gut specialist). They may then recommend a gut biopsy or further blood tests to help with diagnosis.

More information is available from Coeliac UK, which has more than 60 groups around the UK. Each one offers advice and support to people with coeliac disease and those living gluten-free.

In America, the Celiac Disease Foundation also supports those living with the condition and fundraises for further research.

Related video: Gluten-free sponge cake 

From Amazon's bestseller, The Green Roasting Tin to Deliciously Ella's plant-based cookbook, here are the best vegan cookbooks for 2022 - all of which are available to purchase online.

"If you're in need of some vegan recipe inspiration, a cookbook is a great place to start," says Senior Content Editor, Jessica Dady. "It's good to have a cluster of go-to vegan recipes that you can refer back to over and over again. Cookbooks are also a great way to expand your cooking repertoire by trying new dishes and ingredients you wouldn't buy regularly."

Veganism has become an increasingly popular diet choice. People choose a vegan diet for all sorts of reasons, it could be for health reasons, the environment, for the animals, or all of the above. You might choose to limit your meat intake and be a flexi-vegan, or just looking for a change. But whatever your motivation cutting out meat and dairy can be a real challenge, especially if you are used to cooking with them.

There are heaps of new foods for vegans on the market, but these too can be a little boggling if you don't know what to do with them! We find cookbooks are a fantastic resource and source of inspiration. They can help you to experiment with new ingredients, and to make nutritious meals with lots of variety.

Best vegan cookbooks

1. Vegan Savvy

Why we love it: Author Azmina Govindji is an award-winning dietitian, so you are in safe hands with this book.

Changing your diet can be a nightmare for your nutrition, but these healthy vegan recipes will get you through. The recipes have been specially created to fill you with energy and vitality. Plus it's packed with lots of easy-to-digest information about nutrition and health. One of the best vegan cookbooks.

Rated 5 stars by nearly 90% of Amazon customers, this book is certainly a popular purchase. "My husband and I like to understand the provenance of food and nutritional value. Both of us subscribe to various sites or have seen various programmes on vegan food. However, there is limited information out there about the nutritional value of vegan choices. This book covers so much information - regardless of if you have a vegan leaning or not, it gives you the power of choice: choice in what is valuable to your body from a nutritional perspective and choice on whether you can 'afford' to absorb the vegan life-style," said Amazon reviewer Mona.

2. Vegan Slow Cooker

Why we love it: Family-friendly slow cooker recipes - including dessert!

There is a misconception that vegan meals are just fancy salads, but this book is proof that vegan food can be just as hearty and filling as its meaty counterpart. Vegan Slow Cooker contains dishes that the whole family will love and includes some vintage-inspired bakes, we can't wait to try the vegan upside-down pineapple cake.

Amazon customer Laura commented; "Really pleased with this... not just recipes for meals, but for baking cakes etc. with a slow cooker... things I’d never even thought I could do with it! Really excited to try some... would definitely recommend it." Amazon customer Elle added; "Excellent recipe book, with really tasty slow cooker recipes! Tried several and no problems so far. I tend to add extra seasoning to most recipes I make, but these are pretty good without tweaking."

3. One Pot, Pan, Planet

Why we love it: Plant-based recipes keeping the environment and reduction of food waste in mind.

If your motivation for swapping to a vegan diet is to benefit the environment and you love beautiful and delicious things then you need this book in your life. It's full of informative tips and tricks for eating seasonally and reducing food waste, as well as a plethora of inventive ways to celebrate your veggies. One of the best vegan cookbooks.

One happy Amazon customer gave this cookbook 5 stars and added; "I've been waiting for Jones' latest book eagerly since it was announced and it is even better than I expected. For those people looking for work along the lines of other recent one-pot type recipes - this is going to push your cooking to the next level. Some of the recipes look intimidating but once you read the lists of ingredients there's rarely anything in there that's tricky to come by, and Jones nearly always suggests good swaps or substitutes."

VIEW AT AMAZON | £17.77

4. The Plant-based Diet Revolution

Why we love it: A cookbook approved by a doctor and recipes created by an experienced Riverford chef.

Dr Alan Desmond is an NHS consultant, specialising in both gastroenterology and general medicine, with twenty years of clinical experience under his belt. He has seen many of his patients benefit from a shift to a plant-based diet so collaborated with Riverford chef Bob Andrew to recreate our favourite dish with a vegan twist.

Rated an average of 4.6 stars by Amazon customers, including Sue and Ben who gave this cookbook 5 stars commenting; "An absolutely brilliant book. I can't praise it highly enough. I have been a vegan for a few years now and being an overworked teacher I tended to get my wok out, bung some vegetables in, add a few nuts and call that dinner. Nothing wrong with that you may add but.... anyway now I'm. Lockdown teaching 3 days a week I am using the 28-day guide, cook a meal that cooks 2 meals - that's tomorrow sorted! It has introduced me to different tastes and textures. It also highlighted to me the importance of grains. Cooking has become my new mindfulness therapy to get me through Covid. Finally, he talks a lot of sense from his own medical practice."

5. Plant Over Processed

Why we love it: It's a positive cookbook with a wide range of vegan recipes from breakfast to dessert.

This book is by Instagram star Earthy Andy who lives what looks like the dream life in Hawaii with her beautiful family. Andrea's 30-Day Plant Over Processed Challenge is designed to detox your body to introduce you to a vegan lifestyle. Recipes include breakfast, lunch, dinner, and snacks.

Rated an average of 4.8 stars on Amazon, this cookbook is a popular choice with the majority claiming this book to be a 'life changer' encouraging healthy eating for the whole family. One satisfied Amazon customer, who gave this cookbook 5 stars, commented; "This book has shown me a new way of life! I thought it may be hard to follow with Andy being based in Hawaii and myself in the UK and I was wrong, I'm finding it easy to follow and have loved every recipe that I have tried! My household is now plant over processed and we are all loving this new way of life!" One of the best vegan cookbooks.

6. Be More Vegan

Why we love it: A easy guide to going vegan including some simple, delicious recipes.

We love this book. It's so informative and includes tips such as how to make vegan milk from scratch and alternatives for eggs. It's great for the inquisitive young chef who's interested in understanding more about a plant-based diet. And the recipes look delicious too.

Amazon customer Pip said; "I'm not a 'young person' but I love the author's previous book so picked up a copy. All the recipes are really non-intimidating but look so tempting and nourishing at the same time. A practical cookbook for vegans of any age who are looking for some easy and approachable cooking inspiration."

7. Deliciously Ella Quick & Easy

Why we love it: Super quick and super easy vegan recipes for those looking for mid-week meal inspiration.

With tonnes of healthy fast vegan recipes, this is our go-to for a simple mid-week vegan meal. As well as batch cooking if you're the organised sort. Recipes include beetroot pancakes, quinoa bread, almond pesto dressing, and many more.

"I'm not one to usually buy cookbooks and I have to say I am very happy I bought this one," said Amazon customer Sara. She added; "I love how simple and clear the instructions are, with pictures accompanying every recipe. I think what I love most about this particular cookbook is: 1. There are a few pages about how to get all essential minerals and vitamins on a vegan diet (e.g sources of complete protein, calcium, zinc, supplementing B12, etc.) 2. A complete list of what is useful to keep in your cupboards at all times e.g examples of spices, etc. that the recipes use, and 3. Tips on how to cook/roast/freeze certain foods and possible substitutes of general foods to use (this can be applied in all kinds of recipes you find on the internet!) And well of course the recipes."

VIEW AT AMAZON | £15.72

8. The Green Roasting Tin

Why we love it: Amazon's bestseller, this cookbook is jam-packed with mouthwatering vegan recipes.

This cookbook is sectioned into 'quick', 'medium', and 'slow' recipes for both vegan and vegetarians. All recipes are cooked in just one tin. Recipe highlights include rainbow Tabbouleh with avocado, radishes, and pomegranate as well as beetroot, chickpea, and coconut curry.

Rated 5 stars by over 75% of Amazon customers, this cookbook has been titled 'delicious, quick, healthy, brilliant.' Another customer commented; "I have now had this book for a couple of months and it is the only one I use! The recipes that I have made so far are unbelievably full of flavour and absolutely delicious, as well as being incredibly simple to make.... sweet potatoes with red onions, basil, and taleggio cheese are just ohhhhh, as are the caponata aubergines with olives, capers, and tomatoes plus the oven-baked ratatouille, to name a few. I would highly recommend this book and am gradually working my way through it. Additionally, when I have had a query, the author has emailed me back which has been really helpful."

9. BOSH! Healthy Vegan

Why we love it: A great range of recipes as well as a healthy lifestyle and nutritional tips too.

Another great cookbook from authors Henry Firth and Ian Theasby. Bosh! cookbooks have sold over one million copies so far and continue to be a popular choice with vegan dieters. Alongside delicious recipes, this book includes healthy lifestyle tips, tricks, and nutritional hacks too. Recipe highlights include the salted caramel apple crumble with custard, as well as the jammin’ Jambalaya. One of the best vegan cookbooks.

"Very impressed with such nice recipes and split into low fat, high protein, low carb, etc and the recipes have ingredients easy to find in the supermarkets (although I did have to google a couple!) A wide variety of dishes and not too difficult to make. The book has some really nice visuals of the dishes. Lots of informative information regarding portion sizes, vitamins, and minerals, etc. Really impressed and would definitely recommend it. Even for non-vegans there are great tasty recipes in here for a change from meat dishes you will not be disappointed," said one happy Amazon customer.

10. The Vegan Athlete's Cookbook

Why we love it: Protein-rich recipes for those gym-goers or exercisers on a vegan diet.

This book includes easy, nutrient-packed meals to support your training goals. The recipes in this cookbook focus purely on performance, so each recipe is bursting with nutrients and proteins to help fuel the body, as well as recover after intense workout sessions etc. Amazing photography and useful cooking tips make this cookbook stand above the rest.

Rated an average of 4.7 stars by Amazon customers. Amazon users Susan gave this book 5 stars and commented; "I love Anita’s new book. Her information on sports nutrition using a plant-based diet is spot on and I always like how Anita’s advice is easy to read and understand. I’ve only had the book a few days and already I’ve made the following breakfasts - the blueberry and lemon protein overnight oats, the vanilla and cinnamon quinoa porridge, and the chocummus. We’ve also tried some of the one-pot dishes including the black bean, butternut, and cauliflower curry. The recipes are all easy to make and require everyday ingredients so are easy to source or are kitchen staples. The recipes are even approved by our 6-year-old so that’s a winner in our books. I highly recommend this book."

11. Eating Good Vegan

Why we love it: A great array of flavour-packed vegan food - with a Caribbean twist.

One of the best vegan cookbooks and new for March 2022, this book is packed with Caribbean-inspired vegan recipes - with over 35 to choose from. The recipes are designed to make veganism a part of your everyday life, from quick breakfasts to easy dinners.  Recipe highlights include vegan crispy calamari, vegan tuna melt, and Kentucky fried ‘chickin’.

Rated 5 stars by over 70% of Amazon customers. Reviewers have labeled this cookbook as 'great value, great recipes' as well as 'awesome vegan food'. One happy customer added; "Had the book just over a week, done about 5 recipes, and managed to follow the instructions to a tee, each one has turned out better than the food we get at vegan restaurants. Great to see some Caribbean flavor in vegan cooking, hoping to start seeing it more often." Another commented; "Incredible book that brings flavours to life! Stunning dishes that hit every spot. Restaurant-grade food for your home. I would recommend it!"

12. One Pot Vegan

Why we love it: 80 quick, easy and delicious vegan recipes, each using only one dish.

A staple cookbook for vegans and vegetarians. Recipes range from snacks to hearty dinners to nutritious lunches. Recipe highlights include roasted vegetable mezze, loaded sweet potato wedges, and no-waste harissa cauliflower as well as peanut butter swirl brownies, boozy Caribbean pear cake, cardamom, and pistachio shortbread. A fuss-free vegan cookbooks.

Rated an average of 4.6 stars by Amazon customers. "Had this book less than a week and I have already cooked 3 recipes! Every single one tasted beautiful. Really nice easy recipes packed full of flavour. The recipes are simple enough for any level of cooking ability. A big hit with the family. I love that there is barely any washing up to do afterward (bonus)," said Amazon customer Jaime who gave this cookbook 5 stars.

Related features:

• Joe Wicks cookbooks
• Best Mary Berry cookbooks
• Instant Pot cookbooks

Video of the week

If you suffer from gastritis, you’ll already know that your diet can have a seriously positive (or negative) impact on your condition.

Gastritis is a common condition caused by an inflammation of the stomach lining. It can lead to a number of unpleasant symptoms. These include indigestion, burning stomach pain, being or feeling sick, and suffering from a bloated stomach. Gastritis symptoms can be acute and come on quickly and severely, or chronic and last a long time. However, following a gastritis diet can help to ease or eliminate some of this discomfort.

According to registered dietician Sophie Medlin, gastritis can be triggered by a number of different factors. She says: "It can be caused by alcohol, chronic vomiting, medications like ibuprofen and aspirin and even by stress. A bacteria called H. pylori, as well as other infections can also cause it."

For most people, gastritis will subside after medication, as it’s caused by environmental factors like drinking too much alcohol. These include antacids, which neutralise the acid in the stomach, and proton pump inhibitors (PPIs), which decrease acid production. However, it can also be alleviated by adapting your diet.

Research by the Beijing University of Chinese Medicine has shown that the symptoms of this condition are made worse by foods that are salty, spicy, fried or acidic, as well as sweets and meat. So adopting a gastritis diet, which cuts out some of these foods, can help to reduce or stop symptoms completely. A 2021 study has also found that increasing your intake of anti-inflammatory and probiotic foods can help to reduce inflammation.

What can you eat on the gastritis diet?

When thinking about what you can eat on the gastritis diet, it’s worth remembering that people with the condition report being affected by different foods. There is also a need for further research into the dietary factors of the condition. However, studies have shown that there are some anti-inflammatory foods and probiotics which can help to reduce or relieve symptoms.

Anti-inflammatory foods 

Anti-inflammatory foods help to reduce the amount of acid in the stomach which relieves gastritis symptoms, allowing the stomach lining to heal. Including the following anti-inflammatory foods in your diet could help to reduce inflammation:

• Berries - Blueberries, strawberries, raspberries,
• Green leafy vegetables - Kale, spinach, cabbage
• Other vegetables - Broccoli, bell peppers, mushrooms, fennel
• Oily fish - Salmon, sardines, anchovies, mackerel, herring
• Unsalted nuts - Almonds, hazelnuts, peanuts, pecans, walnuts and pistachios
• Teas - green tea, Ginger tea, Liquorice tea
• Aloe vera juice
• Extra virgin olive oil
• Spices - turmeric, garlic, ginger

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Probiotic foods

Probiotic foods have also been found to combat bad bacteria that can lead to stomach infections, such as H. pylori. Recent research has shown this to be the most common cause of gastritis - around 60 to 70 per cent. Some studies suggest that probiotics can also help to diminish the frequency of gastrointestinal occurrences. However, more research is needed in this area.

Foods that contain natural probiotics:

• Natural yoghurt
• Sourdough bread
• Kefir (a fermented milk drink)
• Miso ( a fermented paste used for flavour and soups)
• Kimchi (fermented vegetables used as a side dish or for flavourings)
• Sauerkraut (fermented cabbage used as a side dish or for flavourings
• Tempeh (a meat replacement, made from fermented soybeans)

Sophie Medlin, who is director of City Dietitians, says: “In general, people with gastritis need to prioritise medical treatment. However, what you eat can certainly aggravate things further. Good foods to eat when you have gastritis include root vegetables, lower acid fruit like melon and banana, lean meats and fish, white or brown bread (but not seeded), cereals like porridge, pasta, rice, and potatoes.”

Sophie’s suggested meal plan for a day:

• Breakfast - Porridge with lacto-free milk, banana and berries 
• Snack - Crackers with hummus
• Lunch - Vegetable soup with bread 
• Snack - Melon and grapes 
• Dinner - Roasted root vegetables with chicken or fish

Foods to avoid on the gastritis diet

Foods to avoid on the gastritis diet differ from person to person. It is generally agreed that there is still the need for greater research on the relationship between the symptoms and diet of chronic gastritis. However, participants in this 2020 study by Beijing University of Chinese Medicine reported that meats, fried foods, sour foods and salty foods all played a part in their symptoms. This is likely due to the fact that they irritate the damaged lining of the stomach.

Foods that may exacerbate gastritis:

• Acidic foods - tomatoes, oranges, lemons, limes, grapefruits
• Spicy foods - hot chillies, hot curries, hot peppers, hot sauces
• Salty foods - crisps, tortillas, salted nuts, smoked meat or fish
• Meat - particularly red meat, such as beef, lamb and pork or barbecued meat, such as sausages, burgers, kebabs, chops
• Alcohol and caffeine - Beer, wine, spirits, coffee, black tea

Registered dietician Sophie Medlin says: “People who are a healthy weight should try to follow a lower fat, lower fibre diet and exclude alcohol, coffee, spicy food and juices until symptoms settle. “Some people may also benefit from reducing the milk in their diet until they are feeling better. If your weight is low or you already follow a restrictive diet, please book in to see a specialist gastroenterology dietitian or ask for a referral from your GP.”

In addition, to which foods they ate, people in the study also said that the way in which they ate played a part too.

The following factors also triggered gastritis symptoms:

• Eating leftover food
• Eating too fast
• Irregular mealtimes
• Dining in restaurants

What causes gastritis?

Various lifestyle choices and health conditions can cause gastritis. Smoking, drinking excessive amounts of alcohol, bacterial infections and stress are all known contributors to it. The symptoms of gastritis may be acute and come on quickly and severely or chronic and last a long time. Not treating the problem can also lead to stomach ulcers.

According to the NHS gastritis can be caused by factors ranging from a bacterial infection or regularly taking aspirin, ibuprofen or other painkillers, to excessive use of alcohol or cocaine, smoking, or even a stressful event, such as a bad injury, critical illness or major surgery. The following may be causes of gastritis:

Heliobacter pylori (H. pylori) bacterial infection H. pylori is a common stomach infection and does not usually cause symptoms. So many people may not even realise they have it. However, it can also cause inflammation of the stomach lining, which can lead to recurring indigestion. This is often common in older age groups and usually causes chronic long-term cases. There has been some research that has linked high salt intake with H. pylori.

Excessive use of alcohol or cocaine Both excessive alcohol and cocaine use can damage the lining of the stomach, due to an increase in acidity levels. For example, one studywhich looked at 69 males who had been chronically drinking between five and 37 years, found it predisposes the gastric mucosa, the mucous membrane layer of the stomach, to inflammation. Plus, the inflammation was worse due to the duration of the addiction.

Regularly taking aspirin, ibuprofen or other painkillers Studies have shown that when taken for several weeks or months, some medications such as aspirin or ibuprofen can lead to gastritis. This may be the case for people who need to use non-steroidal anti-inflammatory drugs (NSAIDs) for other conditions they may have. NSAIDs are usually used to relieve symptoms ranging from headaches and painful periods to colds and flu. However, long-term conditions, such as arthritis, can also be treated by them.

A stressful event Sometimes a stressful life event, such as a bad injury, critical illness or major surgery can trigger gastritis. Research has shown that stress can lead to increased acid production in the stomach. This can then cause gastritis. Learning how to deal with stress> could help to relieve some of these symptoms.

Gastritis symptoms

Gastritis symptoms can vary in severity, from an occasional annoyance to regular intense pain. Some people will experience acute gastritis, where the pain comes on suddenly and severely, while for others the condition will be chronic and the symptoms will last for a long time. Most people will recover quickly as long as they allow their stomachs to heal properly. However, sometimes stomach ulcers can be caused in cases of erosive gastritis, when the stomach lining has been worn away.

Typical gastritis symptoms include:

• Indigestion
• Burning stomach pain
• Feeling or being sick
• Feeling full after eating

Registered dietician Sophie Medlin says: “Most people will experience stomach pain under their ribs or high in their stomach and some may also get pain between their shoulder blades. You’re also likely to experience nausea, bloating, indigestion, hiccups and loss of appetite. More worrying symptoms would include vomiting up blood which can look like coffee grinds or black tarry stools which is old blood from the stomach.”

Gastritis diagnosis and treatments

There are a number of methods to diagnose gastritis and if you think you have it you should speak to your doctor. As well as adapting your diet, a range of medical treatments are also available.

Registered dietician Sophie Medlin explains: "Most people will get diagnosed by their GP and given a medication called a PPI (proton pump inhibitor) which reduces the acid in the stomach, allowing the lining to heal. If that doesn’t work, you may be referred for an endoscopy. Patients with 'red flag' symptoms like blood in their vomit or stools or weight loss should be referred straight for a camera test."

In order to diagnose gastritis, a doctor may recommend one or more of the following:

• a stool test – to check for infection or bleeding from the stomach
• a breath test for Helicobacter pylori (H. pylori) infection – this involves drinking a glass of clear, tasteless liquid that contains radioactive carbon and blowing into a bag
• an endoscopy – a flexible tube (endoscope) is passed down your throat and into your oesophagus and stomach to look for signs of inflammation
• a barium swallow – barium solution, which shows up on X-rays as it passes through the digestive system, will be given

If a doctor confirms you have gastritis, treatment may include:

• Antacids - These help to neutralise the acid in your stomach. They are available to buy from a pharmacy.
• Histamine 2 (H2) blockers – These decrease acid production. They are available to buy from a pharmacy.
• Proton pump inhibitors (PPIs) – These medicines (such as omeprazole) decrease acid production more effectively than H2 blockers. Some low-doses are available to buy from a pharmacy. Alternatively, GPs can provide prescriptions for stronger doses.

Other things which may help include:

• Eating smaller, more frequent meals
• Giving up smoking
• Finding ways to manage your stress

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A low sodium diet could be life-saving for people with conditions like high blood pressure.

The low sodium diet is recommended for people with heart disease, high blood pressure and kidney disease. While sodium is a mineral that can be found naturally in many everyday foods, it is also a main element of salt, which is made of sodium and chloride. Although some of the sodium in our daily diet comes from our natural food sources and table salt, the main source of hidden salts are processed products, takeaway food and meals in cafes and restaurants.

If you are someone who has high blood pressure, kidney disease or is at risk of heart disease, adapting to a low sodium diet can have drastic results on your health. Studies have shown that a low sodium diet has been proven to lower blood pressure. Registered nutritionist Katharine Jenner says: “The biggest benefit is keeping your blood pressure from rising to dangerously high levels, which can lead to strokes and heart attacks.  However small everyday benefits you might see are less bloating, fewer headaches and being less dehydrated.”

What is the low sodium diet?

A low sodium diet limits the amount of sodium, or salt, you eat. While some sodium is important for the body - it helps to maintain the balance of water and minerals - too much of it can lead to issues like increased blood pressure. This in turn increases your risk of heart disease or a stroke.

According to the World Health Organisation, most people consume on average 9 to 12g of salt per day. This is around twice the recommended daily allowance, as the NHS> recommends it should be no more than 6g, around one teaspoon.

While some of the sodium in our diet comes from natural food sources or the table salt we use, the majority of it comes from pre-packaged or processed foods. It's also usually high in the meals we order in cafes and restaurants. This is because it is used for flavourings, as a binding agent and as a preservative.

So if you’re looking to follow a low sodium diet, the best way to do so is to reduce your intake of processed food as much as possible.

Katharine Jenner, who is the director of Action on Salt, says: "A low sodium, or salt, diet is an approach to lower blood pressure, bloating and headaches, and involves avoiding foods with high salt. These include packaged foods where salt is added, like sauces, ready meals and crisps and where salt is used in the manufacturing process like bacon, sausages and cheese.”

One of the main problems is that some food labels list salt and others sodium, meaning you have to keep an eye out for both. Bear in mind, however, that salt is equal to two and a half times the same amount of sodium. So if a label only has sodium listed, work out the amount of salt by multiplying it by two and a half. For example, 1.2g sodium is equal to 3g salt.

What’s the difference between low salt and low sodium?

The terms 'low salt' and 'low sodium' are often used interchangeably. This is because salt is made of the minerals sodium and chloride. So anyone following a low salt or low sodium diet will be following the same plan.

Registered dietician Katharine Jenner explains: "Salt is made of sodium and chloride. So theoretically, ‘low salt’ is just 'low sodium chloride’. The term 'low sodium’ can actually be used for anything low in sodium, so sodium bicarb or sodium nitrate for example. However, in reality in the UK, food manufacturers extrapolate ‘salt’ from ‘sodium’. So, they are the same - except in the case of ‘low sodium table salt’,  which has much of the sodium replaced with potassium chloride. So ‘low sodium’ is a much more logical name."

Also bear in mind - that sodium is what’s found in our food, especially in processed foods, while salt is what we add to our food. There are also different types of salt…

• Table salt – stripped of its minerals to give it that fine texture. Additives may also be added to prevent clumping.
• Sea salt – harvested from evaporated seawater. Sea salt contains minerals such as zinc, potassium, and iron, giving it a more complex taste.
• Rock salt – chunkier in size compared to table salt. Often used to preserve meat.

What are the benefits of a low sodium diet?

1. Lowers blood pressure 

Research by the Royal College of Physicians has shown that high blood pressure is the biggest risk factor for global disease because it can lead to heart disease and strokes.The good news is, that following a low salt diet can have pretty fast results in reducing your blood pressure. >This 2019 study found even a modest reduction in salt intake over a prolonged period led to a fall in blood pressure.

2. Slows kidney disease

One of the roles of the kidneys is to remove excess sodium from your body. So people with kidney disease have to be particularly careful about the amount of salt they eat. Although researchers agree that more work is needed in this area, this JASN study found that restricting sodium should be encouraged in patients with chronic kidney disease in order to reduce its progression.

3. Reduces bloating

Diets that are high in salt can also lead to bloating. This is because it encourages your body to hold onto fluids you eat and drink. In a 2019 medical trial 412 participants were put on a high-fibre, DASH or low-fibre or Western diet. On their assigned diet, participants then ate three sodium levels, low, medium or high, in 30-day periods, with 5-day breaks between each period. Researchers found that regardless of the diet, a high sodium intake increased the risk of bloating.

4. Fewer headaches

Patients with high blood pressure may also find that they suffer from headaches. Although medics aren't sure of the exact cause, research suggests it's likely to be because higher salt levels cause the blood vessels in the head to expand.

Research has found that by lowering blood pressure, patients may experience fewer headaches as an added bonus. A 2016 study by Johns Hopkins University of 975 men and women aged 60-80 for example, found that a reduced sodium intake (although recommended for blood pressure control) had the added benefit of reducing headaches.

5. Reduces dehydration

Studies have shown that having a higher intake of salt can lead to dehydration. In this study which looked at young adults’ drinking habits, researchers found that although participants with a higher salt intake drank more than those with a lower salt intake, they still had lower hydration levels. It recommended reducing the consumption of salt among young adults.

Low sodium foods

• Fruits – Apples, bananas, oranges, pears, peaches, plums, strawberries, blueberries, raspberries, grapes, figs, pomegranates, passion fruit, kiwis, avocados
• Vegetables – Potatoes, carrots, broccoli, cauliflower, peppers, aubergines, courgettes, tomatoes, spinach, garlic, sweet potatoes, peas, sweetcorn, beans
• Meat - Beef, pork, lamb, chicken, turkey, duck
• Fish - Salmon, tuna, cod, haddock, plaice, seabass, white fish
• Shellfish – Prawns, crab, lobster, mussels, oysters, scallops
• Wholegrains – Wholegrain bread, brown rice, couscous, buckwheat, quinoa, bulgar wheat, whole oats
• Legumes (with no added salt) – Beans, lentils, chickpeas
• Dairy - Milk, low salt cheese, yoghurt, unsalted margarine/butter, cream, ice cream
• Eggs
• Nuts (unsalted) - Cashews, hazelnuts, Brazil nuts, walnuts, pistachios, etc
• Seeds – Pumpkin, chia, sunflower, poppy, sesame, etc

Try to buy fresh, unprocessed food where possible. When buying tinned food look for products that have no added salt.

High sodium foods to avoid

• Fast food and takeaways - Burger, fries, pizzas, fried chicken, curries
• Snacks - Crisps, tortillas, salted and dry-roasted nuts, crackers, olives, pickles
• Pre-packaged meals - Pizzas, pasta
• Processed meat - Bacon, sausages, ham, salami, chorizo
• Salty fish - Anchovies, smoked fish, salt fish, prawns
• Canned food - Vegetables, beans, pulses, soup
• Sauces - Pasta sauces, salad dressings, ketchup, mayonnaise, soy sauce, yeast extract
• Gravy and stock cubes

When thinking about high sodium foods to avoid, the best place to start is with processed and pre-packaged food. This is where the majority of salt in our diet comes from. Also, it is worth being aware of 'hidden' salt in canned goods and sauces.

How to lower your sodium intake

While it may feel daunting at first to have to reduce the salt in your salt diet, there are plenty of easy tips for lowering your sodium intake. These range from checking the packaging of the food you buy in the supermarket, to thinking carefully about the choices you make when ordering dinner in a restaurant. Cooking from scratch and finding different ways to season food can also help.

Katharine says: “About 75 per cent of the salt that we eat comes in the packaged foods that we buy, and in the meals we order out of the home in cafes and restaurants or via deliveries. So rather than just stopping adding salt to your food when cooking, you really have to look at choosing less salty options from those on the menu and on the shelves.”

1. Read food labels

It sounds obvious, but always check the nutrition labels on the packaging of the food. In the UK there is a helpful traffic light system, where foods which are high in salt will be red and low in salt will be green. Compare labels for products you buy regularly and try to make healthier swaps where possible.

2. Download the FoodSwitch app

Action on Salt has a free app called FoodSwitch UK – which tells you how much salt is in your packaged food and offers you less salty alternatives.

3. Don’t automatically add salt

The NHS recommends tasting your food first, whether you’re cooking yourself or eating out. Often people add salt out of habit when it is not actually needed.

4. Find different ways to season your food

There are plenty of other tasty ways to season your food, rather than using salt. Use black pepper on fish, fresh herbs in pasta and ginger and chilli in stir frys.

5. Avoid added salt in tinned food

When you are buying tinned food, such as beans or vegetables, opt for those without added salt. Once you’ve added them to the meal you are preparing you won’t notice the difference.

6. Cut back on the fast food

While we all love the odd fast food treat, there’s no denying that they are usually packed with salt. Try to reduce the amount you eat and if you do order one look for healthy alternatives, such as a salad rather than fries.

7. Eat less processed meat

Processed meat is often high in salt, as it is used for flavouring and preserving. Try to cut back on the number of sausages, burgers, salami and chorizo you eat. If you do buy bacon, opt for reduced-salt unsmoked back bacon.

8. Check the menu for healthier options

Food in restaurants and takeaways often have high levels of salt. Think carefully about the toppings, sauces and sides you order, which can all add up. For example, on a pizza opt for vegetable or chicken toppings, rather than pepperoni or bacon and for a Chinese or Indian meal choose plain rice which has less salt than pilau or egg fried rice.

9. Go easy on the sauce

Lots of sauces and salad dressings have high salt content so check the labels on products like mayonnaise, ketchup, mustard and soy sauce. Try making your own salad dressings at home or ask for them to be served on the side of your meal at a restaurant.

10. Adapt the English breakfast

Try to make the traditional English breakfast healthier by opting for poached egg or mushrooms on toast. If you do have meat, choose bacon or sausage, rather than both.

11. Choose healthy snacks

Crisps and salted nuts are so easy to snack on, but also quickly ramp up your daily salt intake. Try replacing them with unsalted nuts or crackers or chopped up vegetables like carrots and peppers.

How long does it take to reduce sodium levels?

It doesn’t actually take very long to reduce sodium levels and people who follow a low sodium diet often see a reduction in their blood pressure within a matter of weeks. The amount by which it lowers will be dependent on a number of factors, including how much salt you previously consumed in your diet and how much you have reduced your salt intake by.

This review of 33 studies lasting five weeks or longer found that in people aged 50-59, who had a reduction in daily sodium intake of around 3g of salt would, after a few weeks, lower systolic blood pressure (the pressure in your arteries when your heart beats) by an average of 5 millimetres of mercury (mmHg)> and by 7 mmHg in those with high blood pressure. Diastolic blood pressure (which measures the pressure in your arteries when your heart rests between beats) was lowered by about half as much. The review also estimated that a reduction in salt intake by a whole Western population of this kind would reduce the incidence of stroke by 22% and of ischaemic heart disease by 16 per cent.

Registered dietician Katharine Jenner says: “You can do this instantly, and you can see the effects very quickly. Blood pressure can be reduced within weeks.  Your taste buds take a bit of time to adjust to less salt if you do it too quickly, but they will – so give them time.  Much as if you slowly reduce the amount of sugar added to your tea, after a couple of weeks you won’t enjoy tea with sugar in it anymore.”

Low sodium diet: a nutritionist’s verdict

Katharine told us: “If you have raised or high blood pressure, a low sodium diet could literally be a lifesaver. Low sodium diets might seem a bit specific to others, but moving away from high salt diets means you are more likely to have less processed and takeaway foods. This means your diet is likely to be richer in more nutritious ingredients and that can only be a good thing. As with all diets, it is small and lasting changes that you can stick to that make a difference. So give it a go and see if you can make it stick. I used to have a high salt diet, without realising it, and now I can finally appreciate what real food is meant to taste like – and it’s delicious!”

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Adopting a dairy-free diet for health, environmental or ethical reasons is easier than you think, thanks to the wide range of alternative products now available.

Many people may find themselves having to follow a dairy-free diet due to an allergy to dairy products or lactose intolerance (an inability to digest milk sugar). For those with an allergy to dairy products, removing them from their diet may be the only option. Likewise, if you have an intolerance to dairy you may find that cutting it out of your diet can reduce stomach bloating and trapped wind.

Researchers believe that as much as 65-70 percent of the adult population worldwide has an intolerance to lactose. Meanwhile, other people choose to adopt a plant-based diet for environmental or ethical reasons and therefore follow a vegan diet that eliminates both dairy and meat products.

Registered dietitian Sophie Medlin says: “A dairy-free diet involves cutting out all dairy products from the diet including cheese, milk, butter, cream, and ice cream. “While it may seem simple, butter and milk, as well as milk powder, are sneaking into many foods where you might not expect it such as bread, ready meals, and even some crisps.”

Although there are benefits to following a dairy-free diet, it is important that any lost nutrients are made up in other ways to avoid health problems. Luckily there are now plenty of dairy alternatives and foods for vegans now available, which can boost your protein and calcium levels.

What is a dairy-free diet?

A dairy-free diet is one that cuts out all products which contain dairy of any form. This includes milk, cheese, yoghurt, ice cream, butter, and cream. Individuals may choose to remove dairy from their diet for a number of reasons, including an allergy, intolerance, or other health, environmental or ethical reasons.

Researchshows that along with peanuts and tree nuts, cow’s milk is one of the most common foods capable of causing anaphylactic reactions. So as well as cutting out specific dairy products, people with a severe allergy will also need to avoid products that contain traces of dairy, such as some bread, pasta, and cereals. It is therefore important to check the ingredients list on the packaging carefully, especially with processed food.

Sophie Medlin, who is director of City Dietitians, says: “Some people have an allergy to the protein in cow’s milk. This is actually relatively common in childhood but most children grow out of it.“Other people have lactose intolerance, which is where the sugar in dairy products - lactose - leads to wind, bloating, and diarrhoea. This is because it isn’t absorbed and so enters the colon where it is rapidly fermented by bacteria.”

While in the past it may have been difficult to find similar dairy-free products to your favourite foods, there are now lots of alternative products available.Plus, there are also lots of dairy-free recipes, such as sweetcorn pancakes, ramen soup, and even these dairy-free cupcakes.

What are the benefits of a dairy-free diet?

✅  Reduction in allergic reactions

For anyone with a dairy allergy or intolerance, the benefits of a dairy-free diet will be the chance to minimise allergic reactions and relieve painful side effects. Allergies to dairy products can lead to a range of symptoms from a rash and an itchy mouth or lips, to wheezing and vomiting. In very severe cases it can also cause anaphylaxis, which can in some cases be fatal

Studies show that between 2% and 7.5% of children under one-year-old have a dairy allergy, but often they grow out of it over time. However, some do not and must always follow a dairy-free diet.

✅  Reduction in uncomfortable side effects for lactose intolerance sufferers

Being lactose intolerant is an inability to digest lactose (milk sugar) due to low levels of the enzyme lactase in the small intestine of the gut.When this happens undigested lactose passes into the large intestine - the colon - where it can cause symptoms including: diarrhoea, bloating, and abdominal pain.

While it is believed that up to 70% of the adult population has an intolerance to lactose, studies show that some people are asymptomatic and have no symptoms.

Other research has also shown that individuals with lactose intolerance may not need to completely eliminate dairy products from their diet, as yogurt and hard cheese are usually well tolerated.

✅  Benefits for acne

An analysis of 12 studies found that dairy could be associated with an increased chance of acne for individuals aged 7 to 30. However, it is recommended that you speak to a doctor or dermatologist before removing dairy from your diet for these reasons.

✅  Reduced impact on the environment

Studies have shown that one of the greatest contributors to global warming is greenhouse gasses from cows. Making the decision to go dairy-free therefore reduces your impact on the environment, especially if this goes along with a vegan diet.

However, registered dietician Sophie Medlin warns that people must also consider the potential health impacts of removing dairy from their diets for these reasons.She told us: “Many people started exploring a dairy-free diet around 10 years ago when the clean eating movement branded dairy as ‘unclean’. With the popularity of the Netflix documentary ‘cowspiracy’ many others joined the dairy-free movement and some people now choose to avoid dairy for environmental reasons.

“However, it is important to note that no healthcare professionals or public health authorities have recommended cutting out dairy. While there are compelling ethical reasons to consider your intake, farming practices in the UK are vastly different from the US with clear legislation against the use of hormones and antibiotics and far higher welfare standards. Furthermore, those cutting out dairy for environmental reasons need to take a view on the replacement products they use which can be equally devastating for the environment.”

Foods to avoid on a dairy-free diet

The reason why you are following a dairy-free diet will affect which foods you need to avoid. If you have a dairy allergy or are following a vegan diet, you will need to be particularly careful and check all food labels carefully to make sure that they do not contain milk products, or that they have not been made in a place where cross-contamination is possible. However, if you have an intolerance to dairy you may be fine to eat some foods which contain small amounts of milk products.

This study also found that people who are lactose intolerant may not need to completely eliminate dairy products from their diet, as both yoghurt and hard cheese are well tolerated.

Here is a list of foods that you may need to avoid when following a dairy-free diet:

• All milk and milk products - whole, semi-skimmed, skimmed, condensed, evaporated, powdered, milkshakes
• Fats - Butter, margarine, single and double cream, sour cream, buttermilk
• Cheese - All hard and soft cheese, cottage cheese, cream cheese
• Desserts - Yogurt, ice cream, custards, rice pudding, cream-based desserts such as creme brulee or panna cotta
• Sweets - Milk chocolate, white chocolate, fudge, caramels

Foods to double-check

When following a dairy-free diet you should also remember to check the packaging of food you may not expect to contain milk products, such as bread, cereals and pasta.

Keep an eye out for the following ingredients, which are all made from milk:

• Lactose
• Whey
• Casein
• Calcium
• Lactalbumin

Be sure to check the labels of foods including:

• Bread
• Biscuits, cakes, and pastries
• Cereals
• Salad dressings/mayonnaise
• Processed food, for example, meat coated in breadcrumbs
• Soup
• Pasta
• Dark chocolate
• Processed food

Dairy-free chocolates

Luckily for chocolate lovers, there are now plenty of dairy-free options available. While some companies offer dairy-free sweet treats, there are also companies like Moo Free which offers completely dairy-free chocolate.

Here are some of the dairy-free chocolates available to buy:

• Anything from Moo Free< - a dairy-free chocolate brand
• Anything from NOMO - a vegan and free from chocolate brand
• Hotel Chocolat’s Vegan Sleekster 
• Nakd’s Chocolish bars
• Tony’s Vegan Classics Gift Box

How to replace essential nutrients

If you are planning to follow a dairy-free diet you must find ways to replace essential nutrients found in dairy products such as calcium, iodine, and protein. Otherwise, this could lead to a nutritional deficiency. Luckily there are many alternative foods you can incorporate into your diet in order to replace these.

Dietician Sophie Medlin says: “In order to safely come off dairy, you need to make sure you look for alternative sources of calcium, B vitamins, phosphorus, vitamin A, magnesium, zinc, and iodine.“If you’re still eating other animal products, most of these will be fine apart from the iodine and the calcium. Iodine can be found in iodised salt or seaweed products. Calcium can be found in non-dairy sources such as fortified milk replacements, tofu, nuts, canned sardines, dried figs, and other fortified foods.

“If you have cut out dairy and all animal products, you need to be far more comprehensive in replacing the nutrients you’re missing from animal products.”

Calcium It’s very important that you get enough calcium in your daily diet, as this is vital for the health of your bones and muscles. According to the NHSadults aged 19 to 64 need 700 milligrams (mg) of calcium a day.

While it is possible to have calcium-fortified dairy alternatives, such as soya milk, yoghurts, and cheeses, you can also boost your calcium intake by eating other foods. Some easy ways to add calcium to your dairy-free diet is to top up on your greens, such as kale, okra, broccoli and green beans. Butternut squash and sweet potatoes are also high in calcium.

If you’re able to eat fish, sardines and pilchards are also great sources. Or, if you are following a vegan diet, tofu is a good alternative. Another quick way to boost your calcium intake is to sprinkle seeds such as chia, sesame, and sunflower onto your salads. Plus a handful of edamame beans or almonds is a great way to add some calcium to your snack time.

Iodine Iodine is needed to make your thyroid hormones work, which helps to keep cells and the speed at which chemical reactions take place in the body healthy. The NHS suggests that adults need 140 micrograms (μg) of iodine a day. Good sources of iodine include fish and shellfish. It can also be found in cereals and grains and some fortified milk replacements.

Protein Protein, which is found in dairy, is an important energy source for your body. It is also vital for the growth of bones, muscles, skin, hair and nails. The NHS recommends women should have a recommended daily intake of 45g of protein and men 55.5g.

If you eat meat, red meat like beef, lamb and pork are all protein-rich. Likewise, so is poultry like chicken, turkey and duck, as well as eggs.

However, for a vegan diet you can top up your protein levels with beans and legumes, such aslentils, chickpeas, peas, runner beans, broad beans, kidney beans, butter beans, haricot beans, cannellini beans, pinto beans and borlotti beans. Soy, tofu and miso are also great sources.

Recipes such as vegan protein pancakesand this easy-to-make soya bean and pea soup will help to boost your protein intake.

Other dairy-free alternatives:

• All fruit and vegetables
• Milks - Rice, oat, almond, hazelnut, coconut, quinoa and potato milks
• Yoghurts - Coconut, almond
• Vegan cheeses
• Butter - nut butter (such as this easy to make pistachio butter with matcha, coconut butter
• Sorbets

If you are in doubt about whether a product contains dairy,  look for foods that has “dairy-free” or “suitable for vegans” messages on its packaging.

It’s also worth remembering that alternative milks do not provide all of the same nutritional benefits as cow’s milk. This study looked at soy, almond, rice and coconut milk and found that soy milk is nutritionally the best alternative to cow’s milk.

7 tips for eliminating dairy from your diet

Eliminating dairy from your diet may feel daunting at first, especially if you currently consume a lot of it. But by following some simple steps and introducing new foods into your diet, you’ll soon find that you don’t miss it at all. Here are some tips to get you started:

1. Take a slow approach Unless you have an allergy and have to follow a strict dairy-free diet. Try cutting out and introducing a few new things into your diet at a time. Start by replacing your milk and soft cheese, which are the most difficult things for people with an intolerance to digest. You may then find that your body can cope with hard cheeses and yoghurt. If not, look for replacements for those too.Sophie says: “Anyone who needs to eliminate dairy should start with the big stuff - milk and then work down through cheese and butter. It will depend on the motivation to follow a dairy-free diet but that is usually a sensible place to start.”

2. Make some easy swaps

Change cow’s milk for an alternative such as soya, almond, coconut, or oat. They all have slightly different tastes, so you might want to try a few before you decide your preference. Swap your cheese and yoghurt for vegan options.

Where possible, aim to eat whole foods. The less processed your food is, the better. This is because there is less chance of extra ingredients from milk being added.

Try and make things like salad dresses and sauces from scratch. This removes the risk of there being any milk products in them, which are often used for thickening.

3. Buy from dairy-free businesses There are now lots of businesses around which are dairy-free or vegan. Buying specialist businesses will ensure there is no cross-contamination during production. This is particularly important if you have a severe allergy to dairy.

4. Follow some dairy-free chefs or influencers

If you ate a very heavily based dairy diet previously, you might find it difficult to come up with ideas for new meals. Follow some dairy-free chefs or influencers on their blogs or social media channels and you’ll find masses of inspiration.

5. Up your intake of calcium

As well as adding calcium-fortified dairy alternatives to your diet, you can also eat food that has a high calcium content. This includes green vegetables, such as kale, okra, broccoli and green beans and fish like sardines and pilchards.

Sophie says: “Always ensure that your dairy replacement is responsibly fortified with vitamins and minerals.It is also worth exploring all the dairy-free options available as there are such comprehensive ranges now. As always, aim to avoid ultra-processed foods while still keeping fortified products a priority.”

6. Increase your protein

This is especially important if you are also removing meat from your diet. If so, you need to make sure you have a diet that is rich in beans and legumes. There are lots to choose from, ranging from lentils and chickpeas to kidney beans and haricot beans. Recipes like this broad bean and brown rice salad are really quick to make and taste delicious.

7. Read the packets

When in doubt, read the packets. If you have trouble remembering which ingredients contain milk, write a list before you go shopping. Or, keep one to hand on your phone that you can cross-reference before making a purchase.

Dairy-free diet: a dietitian’s verdict

Sophie says: “Cutting out dairy from the diet poses some significant risks including osteoporosis and thyroid dysfunction, which isn’t something I would encourage for anyone. That said, if my patients have an allergy or intolerance, or they are choosing to cut out dairy for ethical reasons, then there are many things we can do to ensure the diet remains as complete as possible. This can ensure that bone health won't be compromised.

“Influencer culture has led to the demonisation of dairy. This is going to have significant consequences for the bone health of people now in their 20s and 30s. Anyone removing dairy needs to focus on replacing the essential nutrients and work on other lifestyle factors to protect their bone health.”

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A flexitarian diet is a great option for people looking to eat a little healthier and reduce their impact on the environment, without giving up meat altogether.

Making changes to your diet to become a ‘flexible vegetarian’ is quite straightforward and can have positive health benefits. A recent study by Oxford University, for example, found that a low meat diet can reduce your cancer risk. Other benefits include weight loss, improvements to your blood pressure and cholesterol levels and diabetes prevention. A flexitarian diet is also a good option for people who are considering adopting a vegetarian or vegan diet but want to test the waters first. Or, alternatively, for those who want to reduce their impact on the environment, while still allowing for the odd meat meal.

Registered dietitian Sophie Medlin says: “A flexitarian diet is actually how many people eat already. So some meat and fish, but some vegetarian or vegan meals and snacks. We have evolved to eat this way because humans are ‘omnivores’, meaning we can eat animal products and plants.”

What is the Flexitarian diet?

The flexitarian diet is where the majority of your meals are vegetarian, but the occasional meat dish is still allowed. It is a good option for people who want to eat more healthily or make changes to their diet for environmental reasons.

The key principles of a flexitarian diet:  

• Predominantly vegetarian meals
• A diet rich in fruits, vegetables, wholegrains, legumes and nuts
• Allows some meat (recommends sustainably-sourced white meat or fish where possible)
• Limited amounts of lean red meat
• Limited amounts of processed meat

Sophie Medlin, who is director of City Dietitians, says many people have naturally adopted this way of eating. She explains: “The flexitarian diet has needed to be defined recently as more and more people adopt a dietary tribe such as ‘vegan’ or ‘carnivore’.”

One of the benefits of the flexitarian diet is that it is easy to adopt. It simply involves making a few changes to your current diet if you are a meat-eater. A review by the American Society for Nutrition found that it is easier to switch to a flexitarian way of eating without the need for dietary education. Whereas vegan, vegetarian, and pescatarian diets, which require additional nutrients from other sources, often require more knowledge.

It also found that flexitarianism is associated with reduced volumes of food waste. Plus, it may be easier to maintain for people who previously followed western diets.

Sophie says it also helps that people are able to create their own guidelines of what being a flexitarian is. Some people like to be a flexitarian by only eating meat once per day,” she explains. “Others might be vegetarian during the week, but eat what they fancy at the weekend. Meanwhile, some may plan their meals to have two fish, two meat, and three vegetarian meals throughout the week. There isn’t a right answer or any strict rules, which is really beneficial for our relationship with food.”

The flexitarian diet can also be introduced and built up slowly. So if you usually have meat for dinner every day of the week, you could start by trying out Meat Free Monday. This initiative encourages people to eat vegetarian food or vegan food every Monday. For someone looking to incorporate more plant-based meals into their diets, there are plenty of healthy vegetarian recipes and vegan recipes available. Plus there are lots of readymade foods for vegans available in supermarkets these days.

Flexitarian diet health benefits

There are a number of flexitarian diet health benefits. These include weight loss, reduced risk of diabetes, a decrease in metabolic syndrome, and an increase in life expectancy. Registered dietitian Sophie Medlin told us: “There are loads of health benefits to including some meat and fish-based meals and some vegetarian meals in your diet. In fact, you’re really getting the best of both worlds. Eating more plants and fewer animal products is good for our health. But when we cut out animal products altogether we are at risk of vitamin and mineral deficiencies. However, this is something you don’t need to worry about so much if you’re a flexitarian.”

✅  Weight loss

A study published by the International Journal of Obesity found US adults who ate a lot of meat (more than 700 calories worth a day) were at a high risk of obesity. This is due to the high energy and fat content of meat.

A flexitarian diet limits a lot of meat and replaces it with energy sources such as vegetables, beans and legumes. As a result, this can lead to weight loss, especially for people who previously consumed a meat-heavy diet.

✅  Reduced risk of diabetes

Moving towards a semi-vegetarian diet can also reduce the risk of diabetes. A 2015 study compared a number of diabetes indicators between postmenopausal long-term semi-vegetarians and non-vegetarians. It found that the vegetarians showed significantly lower serum leptin levels, glucose and insulin than the non-vegetarians and therefore a lower risk of developing diabetes.

✅  Improved metabolic health (including blood pressure, high-density lipoprotein cholesterol and waist circumference)

Research by American Diabetes Association has also shown that a vegetarian dietary pattern is associated with more favourable levels of high-density lipoprotein (HDL) cholesterol and blood pressure and a smaller waist circumference.

This will be particularly true for people who try to remove processed meat from their diet. This 2021review of 30 studies found that ultra-processed food consumption has a negative impact on metabolic health. As well as obesity, poor metabolic health can lead to other problems like heart disease, high blood pressure and diabetes.

✅  Increased life expectancy

This large Adventist Health Study, of more than 73,308 people, looked at the association between vegetarian dietary patterns and mortality. Participants were divided into five groups: nonvegetarian, semi-vegetarian, pesco-vegetarian, lacto-ovo-vegetarian, and vegan. When the participants were followed up five years later it was found vegetarian diets are associated with lower all-cause mortality.

One of the benefits of a flexitarian diet is that it also encourages you to start making healthier life choices in general. Once you’re used to having one meat-free day a week, you may increase it to two and so on. In addition, once you start feeling a bit healthier, you might want to incorporate some exercise into your daily routine. The challenge or a HIIT workout are great places to start.

✅  Environmental benefits

As well as the health benefits, a flexitarian diet also has environmental benefits. In fact, one of the big reasons why many people choose to reduce their meat consumption is due to the impact it has on the planet. According to Meat Free Mondays, a not-for-profit campaign that encourages people to opt for veggie meals at least one day a week, adopting a flexitarian diet can have a big effect on the environment.

It states that if everyone in the UK did Meat Free Monday for a year we would:

• Save an area of the world’s forest the size of all the national parks in England and Wales combined (16,689 km2)
• Save the same amount of greenhouse gases as emitted by driving 20 billion km – 134 times the distance to the Sun

It also has a meat-free impact calculator where you can work out the planetary impact of your meat-free days.

This 2021 study also found that encouraging a shift to a flexitarian diet could have a significant impact on European public policies which are aiming to reduce air pollution.

Flexitarian diet drawbacks

The great thing about a flexitarian diet is that it is far less limiting than other eating plans. Because it still allows you to eat meat there is always a wide range of choices available and you have plenty of options when you go out for dinner or to a friend’s. However, there are a couple of flexitarian diet drawbacks, especially if you’re used to eating a lot of meat. These include the possibility of an iron deficiency and the potential to adopt unhealthy eating habits for someone with issues around food.

❌  Iron deficiencies

Iron is important for the body as it makes red blood cells, which carry oxygen around it. If you do decide to drastically reduce your red meat intake as part of a flexitarian diet, you may find that your body needs alternative sources of iron. As you begin to cook more meat-free meals, you may find that you automatically start to include these alternative sources.

Good sources include:

• Dark green, leafy vegetables, such as kale, spinach and broccoli
• Tofu
• Quinoa
• Lentils
• Beans, such as kidney beans, chickpeas and edamame
• Fortified breakfast cereals
• Nuts and dried fruit
• Pumpkin seeds

Registered dietitian Sophie Medlin says: “If you are just cutting down animal products (including dairy) but not cutting them out altogether, so still having some every day or week then you are at low risk of deficiency. The closer you get to being vegetarian or vegan, the higher your risk of deficiency.How well your body responds to a vegetarian or vegan diet is also genetically determined. So you’ll have to experiment with what works for you and listen to your body. If you get tired, anxious or moody or you’re experiencing brain fog, brittle nails or hair loss, you may need to dial up the animal products.”

The NHS recommends that men over 18 and women over 50 should have 8.7mg of iron a day. Women aged 19 to 50 should have 14.8mg. Increasing your vitamin C is also a great way to increase iron absorption, so add some sweet peppers to your salad and a small glass of fresh orange juice to your breakfasts.

Other possible nutrient deficiencies you should be aware of if adopting a diet that includes less meat and fish are:

• Vitamin B12 – try fortified non-dairy milk and eggs
• Zinc – try whole grains and legumes
• Calcium – try tofu, nuts and dairy
• Omega-3 fatty acids – try flax seeds and chia seeds

❌  Eating disorders

There have also been some warnings from researchers that using the term ‘flexitarian’ as a way to control weight could mask unhealthy eating disorders.

Although millions of people eat a healthy, well-balanced vegetarian diet, studies have found that having a history of an eating disorder is associated with a greater likelihood of being vegetarian primarily for weight-related reasons.

It is therefore important that you continue to eat a wide range of food and continue to find ways to incorporate protein, iron and other nutrients into your diet. If you do become worried about your eating habits or the way you are controlling your diet, you should seek help immediately from your GP or a medical professional.

Foods to eat on the flexitarian diet

• Fruits – Apples, bananas, oranges, pears, peaches, plums, strawberries, blueberries, raspberries, grapes, figs, pomegranates, passion fruit, kiwis, avocados
• Vegetables – Potatoes, carrots, broccoli, cauliflower, peppers, aubergines, courgettes, tomatoes, spinach, garlic, sweet potatoes, peas, sweetcorn, beans
• Wholegrains – Wholegrain bread, brown rice, couscous, buckwheat, quinoa, bulgar wheat, whole oats
• Legumes – Beans, lentils, chickpeas
• Tofu
• Dairy - Milk, cheese, yoghurt, margarine/butter, cream, ice cream
• Eggs
• Nuts - Cashews, hazelnuts, Brazil nuts, walnuts, pistachios
• Seeds – Pumpkin, chia, sunflower, poppy, sesame

Foods to eat less of on the flexitarian diet

• Poultry – Chicken, turkey, duck, quail
• Fish – Salmon, tuna, cod, haddock, plaice, seabass, white fish
• Shellfish – Prawns, crab, lobster, mussels, oysters, scallops
• Red meat – Beef, lamb, pork, veal, venison

(Choose poultry or fish over red meat where possible)

Flexitarian diet: a dietician’s verdict

According to registered dietician Sophie Medlin, a flexitarian diet is a good way to adopt a healthy, varied diet, which isn’t too restrictive.

She says: “A flexitarian diet is a great way to think about incorporating more plants into your diet and reducing excess animal products. While this way of eating could actually be called 'the human diet', because it is omnivorous as we have evolved to be, it can be helpful for some people to use a term like 'flexitarian' to explain why they might choose the vegan or vegetarian option sometimes when they’re eating out with friends.

“The key to enjoying a flexitarian diet is to be flexible as the name suggests. Allow your body to guide you on what you think it might need on that day. For example, people who menstruate might find that they need some red meat after their period. Plus anyone doing a big gym workout will benefit from some animal protein after to improve muscle recovery.”

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The Exante diet is a meal replacement plan which helps people to lose weight by providing a calorie deficient diet.

Nutritional therapist Aneequa Godart explains: “The Exante diet is a low calorie, meal replacement plan which can be followed strictly by consuming only Exante products, or as part of a balanced weight loss plan combined with other low calorie meals. The aim of the lower-calorie Exante Diet plan is for your body to go into a state of ‘ketosis’."

Ketosis occurs when you eat fewer calories than you need, meaning that within two to four days your body will start to burn its fat reserves to produce the energy you need to function.

Meal replacement plans have long been popular amongst those looking for dramatic results, and the Exante Diet is the latest plan to join Cambridge diet and SlimFast in the meal replacement world.

Like juicing diets, meal replacement plans can offer very fast results but immediate weight loss can be difficult to maintain. The strictest plans should only be used in the short term

What is the Exante diet?

The Exante diet is a meal replacement plan that includes shakes, bars, soups, meals and desserts. They can be ordered online and are delivered directly to the customer’s door.

There are a few Exante plans to choose from, as listed below -  customers can either opt to consume mainly Exante products or to eat a selection of them alongside low-calorie meals. Before choosing which plan to follow, you'll need to decide your weight loss aims (short term or sustainable) and be aware of your current BMI

It is also worth considering how many calories you burn a day, the average person burns more than 1800.

The Exante 800

The Exante 800 diet is designed to help people lose weight quickly. It is suitable for healthy adults with a BMI of 30+. Followers consume three Exante shakes a day, as well as 200 calories of healthy snacks, such as fruit or boiled eggs. Signing up to a two-week plan costs £2.85 per day, and in return customers receive a box of 42 meal replacement sachets and a shaker. The four-week plan costs £2.50 per day, includes 84 meal replacement sachets, plus a shaker and one water enhancer. A monthly subscription is also available.

The Exante 1200

The Exante 1200 diet is a more flexible plan and is suitable for those with a BMI between 25 and 30. On this plan, followers eat two Exante products, plus a 600 calorie meal and 200 calories of healthy snacks daily. Followers can buy a 'Mix and Match 50 Bundle' for £60, which includes meal replacement shakes, as well as breakfast pots, soups, bars and sweet treats.

The Exante 5:2

The Exante 5:2 is designed for people who want to be able to exercise on the plan. It includes five days of normal healthy eating, within the recommended intake of calories of 2,000 for women and 2,500 men. This is then followed by two ‘fasting’ days when you eat three extant meal replacement products, plus high protein food to reduce your intake to 800 calories. The Exante 5.2 Diet Box, priced £49.99, contains 48 meals replacement, including soups, shakes, treat bars and breakfast pots.

Research has shown that people usually achieve greater weight loss when combining their diet with exercise.

How much weight can you lose on the Exante diet?

Followers of the Exante diet can lose several pounds a week and some have reported losing up to 10 stones altogether. Nutritionist Aneequa Godart warns that the Exante diet should not be used as a long-term option.  She told us, “Very low-calorie diet plans, such as the Exante diet, are designed for a maximum of 12 weeks and are not suitable to use for long-term weight loss. However, they can be a way to kickstart a healthy eating plan for those who are clinically assessed as obese.

"As Exante is a low carb diet, similarly to the military diet and any other low calorie diets which bring the body into a state of ketosis, you can experience water weight loss rather than fat loss in the initial stages. When our carb intake is reduced, so are our glycogen stores in the muscles. Glycogen is responsible for water retention, meaning when its levels drop, our water levels do too.”

Studies have also shown that very low-calorie diets can help people with type 2 diabetes to lose weight and reduce their blood glucose profile. However, this should be discussed with your GP before embarking on the diet plan.

What do you eat on the Exante diet?

Depending on which plan you follow you will either eat three Exante meal replacements a day or two Exante meal replacements and a 600 calorie meal. On both the Exante 800 and the Exante 1200, you also eat 200 calories of healthy snacks.

When preparing your own meals, Exante recommends aiming for 50% of your plate to be vegetables, 25% to be lean protein and 25% to be healthy carbs.

An example day on the Exante 800 diet:

• Breakfast: Meal replacement porridge pot (original, cinnamon, chocolate or redcurrant)
• Lunch: Meal replacement soup: (Chicken and leek, red Thai chicken, mushroom, butternut squash and sweet potato)
• Dinner: Meal replacement pot (pasta Bolognese, Thai style noodles, Indian daal)
• Snacks (200 calories in total): Exante high protein snack bites (lemon and coconut cake, carrot cake), Exante snack shot (fruits, nuts & seeds, sweet chilli & honey) or fresh fruit and vegetables

An example day on the Exante 1200 diet:

• Breakfast: Meal replacement shake (chocolate, strawberry, banana, vanilla, cherries & berries)
• Lunch: Meal replacement soup: (Chicken and leek, red Thai chicken, mushroom, butternut squash and sweet potato)
• Dinner (600 calories in total): Choose from a large selection of healthy low calorie meals such as these and you can even add in a dessert, such as an Exante gooey chocolate pudding
• Snacks (200 calories in total): Exante high protein snack bites (lemon and coconut cake, carrot cake), Exante snack shot (fruits, nuts & seeds, sweet chilli & honey) or fresh fruit and vegetables

However, Aneequa cautions that this should not be considered as a long-term diet plan.

She says: “Replacing high-calorie snacks with the low calorie Exante options such as bars and shakes is a great alternative for those looking to lose weight.

“However, consuming only low-calorie Exante meal replacements is recommended only for those who have a high BMI and are under the guidance of a weight loss specialist.  This diet is not recommended for long-term use, and side effects can include fatigue, constipation and nausea.”

http://www.youtube.com/watch?v=ph3zqb7b3yo

Are you allowed fruit on Exante?

You can eat fruit on the Exante diet, but it counts towards your daily calorie intake. Read our guide on the best low calorie fruits to ensure you stay within the guidelines.

Here are some examples of the calories in popular pieces of fruit:

• Small banana: 52
• Small apple: 32
• Orange: 36
• Satsuma: 20
• 10 green grapes: 20
• 10 strawberries: 30
• 1 heaped tablespoon of blueberries: 8
• 100g of mango: 39
• 100g of cherries: 36
• 100g Cantaloupe melon: 13

Is the Exante diet safe? A nutritionist's verdict

While the Exante diet is safe to follow, it is a very low calorie diet, particularly the Exante 800 plan. Although it might be a good way to kickstart your weight loss journey, it is worth considering switching to the Exante 1200 plan or a long term healthy eating regime once you begin to lose weight.

Aneequa Godart says, “Very low-calorie diets are not designed for long-term weight loss and should be incorporated as part of a wider weight management plan under supervision, for a maximum of 12 weeks. It is recommended to consult your GP if you are following an Exante only plan. After 12 weeks I would recommend for the client to start a well balanced healthy eating programme."

If you plan to use the Exante diet to kickstart your weight-loss journey, you could then consider switching to a healthy eating plan like the Mediterranean diet.

The south beach diet plan is a three-phase diet that includes complex carbs and good fats.

White sandy beaches, sunshine and delicious street food - Miami is famous for a few things. And the South Beach diet is definitely another on the list. The low carb diet plan has been around for over two decades now, advocating a sensible, healthy eating approach to help dieters lose belly fat without starving themselves or eliminating complete food groups.

As Emma Thornton, a qualified nutritionist summarises: "The South Beach fat has some benefits as it is a fairly well-balanced nutritional plan comprising of some complex carbs, lean protein and healthy fats making it also fibre-rich and fairly nutrient dense. However, the South Beach diet may be difficult to maintain longer-term due to it’s more complicated and slightly restrictive nature, which can also be quite extreme at times."

What is the South Beach diet?

The South Beach diet is a low-carb eating plan designed by heart specialist Dr Arthur Agatston from Miami, Florida. It consists of three stages which dieters follow to achieve their target weight. And is named after the popular sandy tourist spot where Dr Agatston's clinic is based.

The heart doctor devised the diet back in the 1990s after prescribing it to his own patients. He found that the Atkins Diet and it's high fat approach was not suitable for those with heart conditions and was inspired to create his own plan instead.

The diet gained popularity locally before Dr Agatston took his diet global in 2003 with the official book The South Beach Diet. Over 8 million copies of the original sold with follow-ups including a cookbook with recipes and top tips.

And as for our favourite fact about the South Beach diet in the Goodto office - President Bill Clinton is said to be a fan.

How does the South Beach diet work?

Put simply, the South Beach diet works by cutting out high fats and 'bad' carbohydrates. Instead encouraging dieters to choose healthier and leaner versions of these two food groups. It's split into three phases and after completing the first step, dieters can slowly re-introduce previously restricted foods in the latter two phases.

Those on the plan quickly understand the difference between good fats and bad fats and healthy carbs compared to refined carbohydrates. The 'bad' carbs and fats are cut out because they produce a rush of blood sugar. Which in turn crashes and leaves you feeling tired, hungry and bloated. They're also prone to contain hidden sugar and lots of calories, which aren't your friends when wanting to lose weight around your middle.

In contrast, low fat and low carb recipes provide a slow and stable release of energy when digested. And it's these foods you want to focus on when adopting the South Beach diet.

South Beach diet phases

Phase One

Phase one is "Body Reboot" which lasts for 14 days and involves three meals and two snacks (a bar and a shake) a day. For your meals, you'll eat lean protein and healthy fats, adding in your own fresh choice of vegetables.

Foods to include in phase one:

• Fish and seafood
• Chicken
• Turkey
• Soy
• Eggs
• Skimmed milk
• Low fat cheese
• Nuts
• Beans
• Vegetables

Foods to avoid in phase one:

• Fruit
• Fruit juice
• Starchy foods such as rice, pasta and bread
• Whole grains
• Peas
• Potatoes
• Fatty meats
• Processed foods
• Sweets and biscuits
• Alcohol

During this restrictive first phase a good tip is to use lettuce leaves instead of tortillas to make filled wraps instead of sandwiches. You should also swap your regular omelette for an egg white one with spinach.

An example meal plan for phase could include 2 eggs and lean bacon for breakfast. Followed by a grilled tuna salad lunch and a plate of lean meat and vegetables. A snack could include dry roasted nuts and good for you greek yogurt (low fat kind).

Phase Two:

Phase two is all about "steady weight loss" according to Dr Agatston. You'll be able to reintroduce good carbs, such as whole grain foods and fruit. You carry on with phase two until you reach your weight goal.

Dieters are allowed three meals and three snacks during phase two. These should include three servings of fruit and four servings of whole grains  and vegetables. And the good news? A glass of wine with dinner is also allowed (a dry white is preferred).

Foods to include in phase two:

• All foods in phase one
• Whole grain bread, bagels, cereal and pasta
• Brown rice
• Peas
• Potatoes

Foods to avoid in phase one:

• Fatty red meats
• Processed foods
• Sweets and biscuits

Phase Three:

The third and final phase is known as the maintenance phase. This is no longer about dieting but rather a lifestyle change - remembering practices learnt in phase one and two and continuing to make healthy food choices.

Nothing is now considered restricted, so you can allow yourself the odd treat. Though portion control is still advocated.

Dieters who find them getting back into old habits can also go back and repeat the first two stages to get back to their ideal weight. Before returning to phase three.

Can you lose weight on the South beach diet?

According to the South Beach Diet book people can lose between 8 to 13 pounds during phase 1. Then in phase 2, they suggest a more sustained weight loss of 1 to 2 pounds a week. And science somewhat supports this.

A 2007 study followed 20 overweight participants on the South Beach diet. And results showed that the men and women reduced their overall body weight, body fat, waist circumference and BMI on the plan.

Emma Thornton, a qualified Nutritionist at herbal remedies company A.Vogel explains how this weight loss could occur:

"The initial stage could incure quite rapid weight loss due to the low carbohydrate nature," she says. "This encourages ketosis and diminishing glycogen levels, meaning people also lose water weight. Beyond this phase the weight loss achieved whilst on the South Beach diet is ultimately going to be related to the calorie deficit you create."

The calorie deficit (burning more calories than you consume) will likely occur on the South Beach plan because of it's fresh food and low fat focus. "Plus a moderate intake of dietary fibre and protein which helps keep people fuller for longer," adds Emma.

The main point to takeaway is that the initial water weight loss in phase one is likely to return. But the 1-2 pounds a week in the second phase is in line with typical weight loss recommendations. As although it may seem slow, it's a pace that's more likely to help you maintain your weight loss permanently.

Is the South Beach diet safe?

Yes, the South Beach diet is considered safe and has been approved by medical professionals. Yet those with certain health conditions may want to get the all clear from their doctor before following the plan.

"The South Beach diet should be safe for most people considering it isn’t overly extreme," says Emma Thornton. "However, it does also include some fairly strict procedures including an initial low carbohydrate phase, so for anyone who has diabetes, for example, this could pose a problem. So they should check with their doctor first if this might be suitable."

What are the pros?

✅  Encourages good food choices - "The South Beach diet encourages the consumption of fresh foods, and in a fairly well-balanced manner including some complex carbs, lean proteins and healthy fats," says Emma Thornton.

✅  Better control over blood sygar levels - According to researchers on one 2021 study, participants on an animal and low-carb diet had "more steady insulin and glucose levels" compared to those folowing a low-fat diet.

✅  You won't feel hungry - Dieters analysed in one South Beach diet study reportedly felt full or "satiated" after eating meals. This meant they were less likely to reach for snacks (aka more calories).

What are the cons?

❌  Phase one is strict - The first stage of the South Beach diet involves very low carbohydrates, which is restrictive and can be hard to stick to. Dieters might also struggle to eat out when on phase one for this very reason.

❌  Too much protein and fat -  "Low carb protocols can also mean that protein and/or fat intakes can be a little too high in comparison," explains Emma. Dieters may unintentially up their portions of these to compensate for the lack of carbs initially. Eating over 35g of protein a day can cause kidney problems and havy unpleasant side effects like bad breath. Whilst too much fat can increase our chances of developing heart disease.

South Beach diet: a Nutritionist's verdict?

Nutritionist Emma Thornton isn't totally against the South Beach diet, but feels it's not a long-term weight loss solution:

"Whilst I agree some elements of the South Beach Diet are health-promoting (including the emphasis on fresh foods), in general, I find the overall structure including the different phases, a little too complicated and restrictive," she tells us.

"Personally, I prefer to remind people of the more healthful foods," she adds. "Ensuring they can include them at any time, and help people to plan their own, freshly prepared meals around some of these key ingredients. This means people can also tailor a longer-lasting, healthy diet and lifestyle regime which suits them, without feeling overly-restricted."

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Avocado versus cheese, good versus bad - which fats are healthy? Despite what many of us have been told over the years, fat is an essential part of our daily diet and it’s required to keep the body functioning. 

It can seem counter-intuitive to include fats in your diet - but not all fats were created equal. Foods  high in good fats, such as salmon and avocado - are not only vital for keeping us warm, they help transport vitamins from our food to the places they need to go. Without enough fat, issues related to nutritional deficiencies are bound to crop up - like dry rashes, hair loss, and a weaker immune system. 

“You need fat because it helps you to absorb essential vitamins such as vitamin D, A, E, and K, which are known as the fat-soluble vitamins. It plays a key role when it comes to your hormones as well,” says Varsha Khatri, registered nutritionist and founder of Illuminated Health. “But your total fat intake should be no more than 10% of all the food you consume.”

Which fats are healthy?

Healthy fats are polyunsaturated and monounsaturated fats, otherwise known as Omega 3, 6 and 9. These help us to function normally as they insulate the body and structure cell membranes, as well as aid the absorption of vitamins.

You need both of these healthy fats as part of a balanced diet, Varsha explains. “Polyunsaturated fats are your essential fats,” she says. “This means you must get them through food and this is the Omega 3s and 6s. Omega 9 is a monounsaturated fat and this is something your body can make itself so it does not have to come from food.” 

But even healthy fats are not on a level playing field. When it comes to getting enough of these two different types, it’s important to focus on the polyunsaturated fats which are the Omega 3s and 6s. “Monounsaturated fats (Omega 9s) are also healthy, but these are less essential as your body can make them based on the other fats that you consume.” 

Omega 3s are particularly important because they fight inflammation and protect the heart, Varsha explains. “They’re also great for helping those with arthritis, heart disease, diabetes and autoimmune conditions.” 

Omega 6s is essential for the brain and the maintenance of healthy skin, hair growth and bone health, along with helping to regulate the metabolism. But we don’t need so much of it - and overloading can actually cause the opposite effects. “Too much omega 6 consumption can be unhealthy and can reverse the benefits, i.e. cause hair loss,” Varsha says.  

Foods with good fats

Known as “heart-healthy” foods, these are products which are all-round better for you with research from Hospital Universitario Reina Sofia in Spain suggesting that they significantly reduce your chance of developing cardiovascular disease. 

These are the foods you should eat if you’re looking to increase the amount of healthy polyunsaturated and monounsaturated fats in your diet:

Polyunsaturated (Omega 3 and 6)

• Fish: especially salmon fillets, halibut, cod, mackerel and sardines
• Seeds: including flaxseeds, sunflower, sesame and chia seeds 
• Nuts: almonds, walnuts, pecans, hazelnuts and brazil nuts 
• Vegetable oils: corn, sunflower and sesame oils 
• Tofu
• Soybeans: either roasted or in the form of a butter

Monounsaturated fats (Omega 9)

• Nuts: especially almonds, peanuts, pecans and cashews
• Vegetable oils: including olive and peanut oil
• Peanut and almond butter
• Avocado 
• Eggs

Many people who know they need to include more healthy fats in their diet turn to a low-carbohydrate and high-fat diet, such as the Banting diet, which is based around the good fats like seeds, nuts, vegetables and butters. However, you can simply include more of these foods into your regular eating plans to increase your intake of healthy fats.

What type of fat is best to avoid?

It’s best to limit saturated and trans fats overall if possible, our expert says. Too much of either of these two can lead to a higher risk of diabetes, heart disease, and obesity.  

Trans fats are best avoided as they’re often included in processed foods, although small amounts can be found in meat and dairy products. “They’re mostly man-made by heating liquid vegetable oils and putting them through a process known as hydrogenation,” Varsha explains. 

“Hydrogenated oils increase the shelf life of fat and thus less likely to become rancid. However, the reason they are so unhealthy for you is that they raise your LDL (bad cholesterol) and lower your HDL (good cholesterol). Trans fats are also known to cause inflammation and thus can lead to heart disease, stroke, and diabetes.” 

While they’re supposed to mimic saturated fats in the body, they prevent the absorption of nutrients as the liver has a hard time processing them. 

So, avoid these fats if possible and to spot products that include trans fats from a mile off, look out for “partially hydrogenated oil” or “vegetable shortening” as an ingredient on the back of food labels - these are just nicknames.

However, there’s no need to completely cut out saturated fats from your diet. In fact, we need them to some extent to maintain normal bodily processes. “Saturated fats are needed within the body as they are a healthy source of cholesterol and cholesterol is needed to make our sex and stress hormones,” nutritionist Varsha says. 

It’s only when you have too much that saturated fats tend to cause an issue. So, aim to have a total fat intake that works out to roughly no more than 10% of all the food you consume. 

Foods with bad fats

Most of the foods that contain bad fats tend to be animal products and those particularly high in sugar. 

While many people like to make a clear distinction between good fats verses bad fats, there is new evidence from Harvard University to suggest that saturated fats may not be as bad for us as previously thought. But the research (including this study from Harvard) remains clear on trans fats: sidestep wherever possible. 

Foods with trans fats typically include:

• Margarine 
• Non-dairy and dairy-based coffee creamers
• Packaged baked goods 
• Shortening
• Microwave popcorn
• Frozen pizza
• Pre-made refrigerated dough for rolls and biscuits 
• Fried foods: especially french fries, doughnuts and fried meat like chicken 

Saturated fats are a component in:

• Baked goods: including cakes and biscuits
• Cuts of meat heavy in fat: such as bacon or sausages 
• Cured meats: including chorizo, salami and pancetta
• Cheese
• Pastries 
• Cream products: including ice cream, sour cream and crème fraîche
• Coconut milk and cream
• Milkshakes
• Chocolate and associated spreads 

If you struggle with cutting out bad fats from your eating habits, try a plan like the high-protein diet or the Mediterranean diet where the focus is all on fresh and fulfilling foods which keep you feeling satisfied for longer.

What does bad fat do to your body?

Trans and unsaturated fats (i.e, bad fats) can lead to insulin resistance, causing a whole range of serious health issues. These include: diabetes, weight gain, high cholesterol, heart disease and even strokes. 

The main difference between good fats verses bad fats is what they do to your body. “Too much unhealthy fat can also raise your LDL and reduce your HDL. While your triglycerides can also rise, which places you at a higher risk of heart disease and stroke. Having a higher HDL means that this healthy type cholesterol can help keep your LDL lower by supporting the liver cleanse of unhealthy fat,” Varsha says. 

Wondering what the super-popular Noom diet is all about? You're not the only one, millions of people are searching for tips and recipes to get involved in the eating plan every year. 

Unlike many of the other diets out there - such as low-carb plans including the famous keto diet - Noom doesn't require those following the plan to stick to one particular food group. And it doesn't encourage restrictive eating either, which is one of the hardest parts of diets that work fast for weight loss.

We're all different after all. We all eat differently and have different goals in mind when it comes to changing up our eating habits. “Noom isn’t a universal or 'one size fits all' diet, but it personalises your calorie budget based on your age, current weight, height, activity levels, and other health and lifestyle factors," explains GP Dr Diana Gall.

What is the Noom diet?

Noom is a personalised diet plan available through an app, which you can download onto your phone or other device. Orientated for those looking to lose weight, the app acts as a nutritionist, health coach and personal trainer all in one.

“Noom is an app that aims to help you achieve lifestyle changes surrounding diet and exercise,” says Dr Diana Gall from iMeds. "It takes your details include age, current weight, height and activity levels, along with other health and lifestyle factors, to produce a plan and a calorie budget for your everyday life."

It's different from other traditional weight loss and fitness apps, however, as Noom aims to encourage behavioural changes that will lead to a change in the way users eat or exercise. The app shows you the best foods to eat, for example, rather than limiting foods and referring to some as "good" and others as "bad" or "off-limits". It also prompts you to read factoids about healthy lifestyle changes every day and tests you on them at the end.

While there's plenty of quizzes and bits to read (which many people may find they don't have time for), the educational element is vital in teaching users about how to change their eating and workout habits to achieve their goals in the long-term.

How does it work?

Before you sign up to the Noom app, you have to answer some simple questions about your weight and how much you want to lose. The computer’s algorithm will work out your weight loss goal and a weekly plan on how to achieve it.

The app even offers access to a “health coach” so you can ask direct questions, such as what to pick for dinner in a restaurant or how to have a healthy takeaway. This is helpful for when you’re feeling stuck and it will also keep you on track.

Is the Noom diet plan good for weight loss? 

Yes, the Noom diet makes it incredibly easy to track calories and what you’re eating which is great for weight loss. In fact, you’ll probably only need to spend around ten minutes a day on the app filling in your progress. Forgotten to add something in? Your health coach will prompt you to help you stay on track.

“Keeping a food diary can be incredibly helpful if you’re trying to lose weight,” confirms Dr Gall, resident GP at iMeds. 

“Being able to see what you’re eating on a daily basis can help you to identify positive and negative eating habits, and can make you more aware of the calories that you consume. You may even be less likely to snack on foods with a high-calorie density as you’ll know that you need to record it, so you might opt for healthier snacks instead.”

And looking at the #NoomNerds hashtag on social media, results have been impressive, with a study claiming that out of 36,000 Noom users, almost 80% reported weight loss.

What can you eat on the Noom diet?

Foods classified as “green” foods are the ones that should make up the most of your diet, Dr Gall explains. "These have a low-calorie density and include fruits, vegetables, fat-free dairy options and some grains. They're often fibrous foods too, so they will keep you fuller for longer, and you may find you're not reaching for a snack 20 minutes after eating."

Also these types of foods pack in less calories so with many green foods, you can eat a high volume.

Green foods include:

• Spinach
• Tomatoes
• Carrots
• Apples
• Blueberries
• Low-fat cheese
• Almond milk
• Tofu
• Sweet potato
• Peas
• Brown rice
• Bananas

This traffic light-style of eating is very similar to the Banting diet, where those on the plan stick to lists of green foods for most of their meals - with the occasional yellow and light red food. However, unlike Banting, Noom is not a low-carbohydrate/high-fat plan.

“Yellow foods are ones that should be eaten moderately on the Noom diet, such as lean meats and fish," says Dr Gall. Whilst you don't want to cut them all out as many make up parts of a good high protein diet and help build block muscle, skin, hair and nails, it's a good idea to just watch your portion size."

Yellow foods include:

• Beans
• Couscous
• Olives
• Avocado
• Tuna
• Houmous
• Diet drinks
• White bread
• White rice
• Guacamole
• Salmon

“Red foods are the ones with a high-calorie density and the least nutritional value, so should only be eaten sparingly,” says Dr Gall. These are typically the processed type foods such as chips, hamburgers and pizza. Often, the red foods have a low water content and low fibre content, meaning they don't really keep you full for too long and the lack of water can mean more calories in less space. But a word of note with the below list; nuts are incredibly nutritious however they are calorie dense, so watch your portions with these.

Red foods include:

• Chips
• Mayo
• Juice
• Cake
• Chocolate
• Beer
• Orange juice
• Nuts
• Whole milk
• Pizza
• Hamburgers
• Crisps

How many calories can you eat on Noom?

How many calories you can eat on Noom is personalised on your age, gender, weight and height as well as lifestyle factors. But while this ‘calorie budget’ will differ from person to person, it will never be set below 1,200. This ensures you still meet your nutritional needs while reaching your overall goal of losing weight.

“Essentially, Noom diet UK combines your calorie budget alongside information on which foods you should aim to eat more of, and which to eat less of,” explains Dr Gall.

Does Noom provide meal plans?

The Noom diet doesn’t feature meals plans to follow from day to day, so if you’re looking for this type of diet plan, it might not be for you.

It does, however, have plenty of recipe ideas to pick from which can be helpful when putting together your own meals plans for the week – based on the foods you should be eating.

The upside of this is that provided you stick to your calorie budget, you have complete freedom to choose what meals to make.

What is the secret to losing weight using Noom?

“Noom’s plans are non-restrictive, meaning that no foods are off limits, but it works to reinforce healthy eating habits by using a traffic light system,” says Dr Gall.

This makes it a diet that has more chance of being successful long term. The less you feel like you're denying yourself, the more likely you are to stick to it.

One study by Noom found that 60% of diet plan users lost more than 5% of their body weight. And follow-up research showed that Noom users had a 6% average weight loss 65 weeks later – showcasing sustainable weight-loss.

https://www.youtube.com/watch?v=x24LKdlRltg

What are the downsides of the diet?

There's no secret method to Noom: how much weight someone can lose is really down to the individual. The Noom app doesn’t shop for you or cook for you – so if you don’t stick to the calorie limit, you won’t lose weight.

Plus, a lot of nutritional information is lacking on the app as it’s mainly just about calories.

Sana Khan is a nutritionist and founder of Avicenna Wellbeing. She explains, "Noom does not really show macro or micro nutrients". By macros, this means protein, fats and carbs and micronutrients are vitamins and minerals within foods.

"The focus is mainly on calories and the calories of the foods are subtracted from a daily total calorie. Calorie counting can be useful to track the food you were eating during the day however calories are not everything. It is so important to consider macro and micronutrients. In clinic I also look at hormone health, bloodwork, medical health status and family history."

And that's not all. “For most people, sticking to a calorie budget can be enough to lose weight, but it’s also important to know how much of each food group you should be consuming,” adds Dr Gall.

“For example, you may lose more weight by eating more protein and fibre than carbohydrates and fats, but by only counting calories, you might not know the actual nutritional value of the food you consume. The traffic light system that Noom offers is helpful for this, but it would also help you to know the nutritional value of each meal and snack that you record so you know if you need to increase or decrease certain food groups.”

Users leaving online reviews complain about the “teen speak” and amount of advice given in “quiz form”, which can grate after a while. But the main issues with the Noom diet seems to be with the scripted answers the so-called “personalised” health coach will give you. This is because the advice is from a computer algorithm, not a real person.

“Technology is fantastic, and some AI can be incredibly advanced, but qualified healthcare professionals still have their place, especially if you’re struggling to lose weight,” says Dr Gall.

Is the Noom diet safe?

Because the Noom diet focuses on changing behaviour and classifying foods and their calories through a traffic light system, it is a fairly safe dietary approach, says nutritionist Clarissa Lenherr at Bioniq.

“No major food groups are restricted in the Noom diet and they offer a personalised approach according to your intake, activity levels and gender."

It is also a diet that focuses on educating people about healthy eating. “The importance of high nutrient, energy and protein rich foods and how they can be helpful for weight loss, is highlighted.” 

However, as there is no way to log nutrient intake on the app, Clarissa worries that users can’t ensure they’re getting all the micronutrients, vitamins and minerals they need to stay healthy. 

 “There is also some uncertainty about the health coaches they offer on the app – these are not registered nutritionists or dieticians, so their degree of education in nutrition may be limited,” says Clarissa.

She also raises the issue that there’s no way for the app to monitor or tailor your diet if you have an underlying health condition. 

Despite this, Clarissa believes the Noom diet is safe to use overall. “It is safe to follow as they suggest, as long as you do not let your BMI fall below a healthy level and you are not struggling with any eating disorders,” she says. 

And Dr Gall adds that although the app may be enough for some people to reach their goals, others still might need a second opinion. “If you struggle with your weight or have any questions about nutrition or diet, these are best directed towards a healthcare professional – preferably someone with experience in diet and nutrition,” she says.

How much does the Noom diet cost?

If you sign up, expect to pay out around £40 per month, for an average of four months, on the Noom diet plan.

But as with any other online service or app, be careful to check the terms and conditions properly before you sign up. Users regularly leave reviews about how tricky it can be to cancel the subscription and just deleting the app won’t work.

Is Noom really worth it?

If you have the money to spare and like a trend, then give it a go. The Noom diet UK has enough satisfied followers to confirm that if you use the app properly it can help you lose weight. It is worth remembering though that this is not your only option for this style of diet.

“There are free options available,” says Dr Gall. “If you’re struggling on your own, you can always make an appointment to see your doctor to discuss your concerns and difficulties."

"You may be referred to a nutritionist or dietician for advice. You can still create a record of your eating habits by using free apps, or just by writing your meals and snacks in a diary. The advantage to this is that you may have regular appointments to check your progress, so your doctor can intervene if they think there could be a problem.”

https://www.youtube.com/watch?v=IoDNA_qLsxk

Which is better: Weight Watchers or Noom?

There are no studies comparing Weight Watchers and the Noom diet and their efficacy, so it really comes down to which approach the dieter prefers, explains Clarissa. 

“Both of these diets are similar in that they rank foods from good to bad – the Noom diet uses a traffic light system whilst Weight Watchers uses smart points,” she says. 

“The Noom diet offers support for psychological factors that could be at play and might be stopping you from losing weight, for example looking at food habits.” 

Through the Noom app you also have access to weekly one to one coaching calls with a health coach. “This can help you stay accountable and answer any questions,” says Clarissa.

“On the other hand, the digital Weight Watchers package benefits from offering a great community aspect, which may be a big draw for some individuals,” she says. 

This may be particularly helpful for people who like to share their experiences with other individuals who are going through a similar weight loss journey, or those wanting first-hand tips and advice. New research by Weight Watchers found a third of people think they would give up their diet sooner without someone to support them along their journey.

Sana adds that although she is not an advocate for either diet, she does have a preference for one over the other.

“If I really had to choose one diet, I would choose Noom. This is because I don’t like to promote “low-fat/high sugar” diets that heavily rely on processed foods. I like to push my clients to cut back on processed foods and refined sugars.”

The military diet is a tough plan to follow, but it will achieve short-term results.

The military diet is a 3-day eating plan with a strict food list. It is then followed by 4 days of eating a low calorie diet of your choice. Nutritional therapist Aneequa Godart says: “Also known as the 3-day diet, the military diet is a quick weight loss plan based on set low-calorie, high protein meals that claim to help you lose up to 10lb in one week. However, whilst you may lose weight, it is worth bearing in mind that 'crash' diets are not sustainable in the long-term. Plus, losing water weight in the military diet is what usually gives people quick and noticeable results.”

If you're looking for a diet that works fast, this could be considered a quick fix  - but, be warned it's an extreme diet and very restrictive. It's not a good or healthy long-term plan.

It should also be noted that, despite the name, the military diet was not created by US forces and it's not linked to any other credible dietary authorities. And, there are no scientific studies to back up the suggestion that the Military diet could actually lead to 10lbs of weight loss in seven days.

What is the military diet plan?

The military diet plan requires following three days of a strictly prescribed diet. This is then followed by four days of eating whatever you like, as long as it is below 1,500 calories. It suggests completing the cycle as many times as you want.

Despite its name, the military diet has nothing to do with the armed forces. It's believed it earnt this name, as it's a tough plan to follow and requires a lot of discipline.

During the first three days of the diet, followers are advised to gradually reduce their daily calorie intake - beginning with 1,400, then 1,200, and finally 1,100 calories.

Overall, this diet is high in protein and low in fat and carbohydrates.

How does the military diet work?

The military diet works as a result of three factors: it is low in calories, it is a form of intermittent fasting and the combination of foods on the plan have been put together to optimise weight loss.  Each of these elements in isolation would help to burn fat and boost your metabolism, but together they speed up the process.

While there are currently no specific studies available about the military diet, research has been carried out into its various claims:

It's a low calorie plan - Followers of the military diet experience an extreme calorie deficit because they are eating far fewer calories than the number of calories they're burning each day. With the average person burning over 1,800 calories each day, for example:

Day one: 1,400 calories (400 calorie deficit) Day two: 1,200 calories (600 calorie deficit) Day three: 1,100 calories (700 calorie deficit)  

Followers of any extreme diet like this will notice a rapid weight loss at first, but this is hard to maintain - and could lead to weight gain further down the line. Nutritional therapist Aneequa Godart explains, “During an initial couple of weeks after starting a low calorie diet you will lose weight fast. If you are consuming less calories than the body is burning, it will start to dip into its energy store of glycogen and deplete this before turning to fat. It may look as though the pounds are coming off easily as glycogen is bound to water, which is released when the glycogen is used, hence the term 'water weight'.  After the glycogen stores are depleted, the weight loss will stabilise and appear slower.”

Aneequa Godart also cautions that low calorie diets should be seen as short-term solutions for weight loss. She told us: “Restricting calories can lead to metabolic changes in the body which can increase hunger hormones such as ghrelin and cortisol. This can lead to a greater chance of regaining the weight, which can become a cycle and be detrimental to a person's mental health too.”

Involves intermittent fasting - The second reason the military diet works is because it is a form of intermittent fasting, as participants are consuming a very low number of calories for the first three days. Research has shown that intermittent fasting - going for longer periods without food - can be an effective way to lose weight. This is because it allows the body the chance to process the nutrients stored in foods and burns away calories. 

It should be noted, however, that other popular intermittent fasting diets do not require followers to go without food - or a minimal amount of calories - for such a lengthy period of time. Rather than the three days outlined in this plan followers of the 5.2 diet for example only restrict their diet for one day at a time. And, the 16:8 diet requires people to refrain from eating for 16 hours. Fasting for a much longer period of time can have the opposite effect on desired weight loss. 

Aneequa Godart explains: “There is evidence to show that intermittent fasting can boost your metabolism in the short term by decreasing insulin levels and increasing the hormone norepinephrine. This can help you burn fat and therefore lose weight, however fasting for longer periods will have the opposite effect on your metabolism.”

The combination of foods - According to the military diet website, 'the foods in the military diet plan kick start your metabolism and promote fat burning'. It gives examples such as caffeine from coffee raising the metabolism slightly, helping the body to burn fat. Meanwhile, grapefruit kick starts the liver into fat burning mode. Plus, high protein foods like peanut butter, eggs and tuna require more energy from the body to process, so they burn more fat to digest. It also says apples are high in pectin, so it limits the amount of fat your cells can absorb.

However, while we know that some of these claims are true. For example, researchers have found that caffeine does increase metabolism and studies have discovered that diets high in protein can help with weight loss, there is currently no research to suggest that eating these particular foods together are beneficial.

Aneequa Godart argues there is still not enough research into these specific claims. She told us: “Overall, there is some truth to these claims. However, there is not enough research to fully support their connection with fat loss. Whilst it is true that caffeine can increase your metabolic rate and fat burning, your body can become used to the effect and it will stop working.

“Grapefruit has a variety of benefits, but more research is needed to support its connection with weight loss. It's also worth bearing in mind that this fruit can interact with a number of medications. 

"Similarly, pectin found in apples can delay stomach emptying which keeps you fuller for longer and may aid weight loss. But stronger evidence is required to back up any claims of apples as a fat busting food.” 

The military diet meal plan and shopping list

Here is the meal plan and shopping list for the first three days of the military diet:

DAY 1 

Breakfast  1/2 grapefruit 1 slice of toast 2 tablespoons of peanut butter 1 cup coffee or tea (with caffeine)

Lunch 

1/2 cup of tuna 1 slice of toast 1 cup coffee or tea (with caffeine)

Dinner 

3 ounces of any type of meat 1 cup of green beans 1/2 banana 1 small apple 1 cup of vanilla ice cream

DAY 2 

Breakfast  1 egg 1 slice of toast 1/2 banana

Lunch 1 cup of cottage cheese 1 hard boiled egg (or cooked however you like) 5 saltine crackers/rice cakes

Dinner  2 hot dogs (without bun) 1 cup of broccoli 1/2 cup of carrots 1/2 banana 1/2 cup of vanilla ice cream

DAY 3 

Breakfast 

5 saltine crackers/rice cakes 1 slice of cheddar cheese 1 small apple

Lunch  1 hard boiled egg (or cooked however you like) 1 slice of toast

Dinner  1 cup of tuna 1/2 banana 1 cup of vanilla ice cream

Shopping List 

Coffee or tea 1 grapefruit 2 bananas 2 apples Bread - whole wheat Peanut butter Eggs 3 cans tuna Hot dogs Small piece of meat, your choice Green beans: frozen, canned or fresh Small head of broccoli Carrots Saltine crackers/Rice cakes Cottage cheese Small amount of cheddar cheese Vanilla ice cream

The plan does also includes vegetarian and vegan options. Plus, if there is something on the list that you really don’t like, it offers substitutions.

Military diet cons and pros

Pros:

✅  Helps to lose weight quickly

The combined factors of a low calorie diet, with intermittent fasting and fat-burning foods, help people on the military diet to lose weight quickly. But, as outlined above, a lot of this is probably water weight - and followers will struggle to keep it off when they return to eating normally. 

Aneequa Godart also offers a word of caution about using strict intermittent fasting techniques in the long term. She told us, "This type of restrictive eating can lead to disordered eating patterns which may cause the individual to binge-eat on their days off leading to weight gain. Skipping meals can also cause headaches and nausea.  I would always recommend my clients to stick to a balanced, healthy diet to ensure they are getting all of their nutrients and have a healthy relationship with food, and again use intermittent fasting as a short-term and occasional fast if desired.”

✅  Straight-forward shopping list

One of the things that many people struggle with when starting a new diet is buying and preparing all of the required food.

In contrast, the military diet is straight-forward to follow and has an easy shopping list. All of the food required for the first three days can be bought in any high street supermarket.  

Aneequa Godart says: “The Military diet is easy to follow as set meal plans are provided and require minimal preparation with affordable, everyday foods.”

Participants also do not have to spend a long time preparing meals.

✅  A flexible, healthy diet on the four days off

During the four days off participants are given more freedom to eat what they like. However, the plan recommends sticking to 1500 calories a day in order to continue your weight loss.

While 1500 calories is still lower than the recommended daily allowance, there are still plenty of healthy meals you can make, such as these low calorie lunch ideas. 

Cons: 

❌  Can be difficult to stick to

The military diet is believed to have been given its name because of the discipline needed to stick to it. 

Very restrictive diet plans can often be difficult to keep up with, as they can lead to hunger and unpleasant side effects.

The lack of variety and small portion sizes in the military diet could easily lead to boredom or frustration.

This study into the physiological, psychological and behavioural outcomes of caloric restriction in humans found that it is a challenge for most individuals to stick to because of the food-focused environment we live in.

❌  A lack of nutrients

The food list for the 3-day military plan is quite limited and doesn’t include a great variety of nutrients.

For example, the NHS recommends that you eat a minimum of five portions of fruit and vegetables a day.

The military diet also includes processed foods, such as hot dogs and others that are high in salt, such as saltine crackers.

So while it may help you to lose weight, it is not necessarily healthy.

Studies have shown that processed food increases the risk of heart disease. Plus, researchers have found that diets high in sodium, found in salt, can increase blood pressure.

❌. Side effects

Eating a very low calorie diet can be difficult, especially if you are an active person who burns lots of calories in your day-to-day activities.

Some participants on the military diet have reported feeling tired or nauseous.

Aneequa Godart also warns that these kinds of diets can have more serious consequences if followed long-term.

She says: “After 4-12 weeks you might notice side effects such as fatigue, constipation and nausea. 

“But more serious effects of following this diet for over 12 weeks can include gall stones, nutrient deficiencies and a weakened immune system. Plus it can have a negative impact on your metabolism and fertility in the long run too.” 

Is the military diet safe?

While the military diet is considered to be safe to follow short term, it should not be seen as a long-term solution to weight loss. It should therefore just be used as a quick fix diet or in order to kickstart a more long-term healthy eating plan.

Aneequa Godart says: “This diet is not likely to do harm in the short-term, but you may be lacking in nutrients so it requires careful planning if you choose to undertake it.

“There is a lack of fresh fruit and vegetables included, meaning that vital micronutrients in the form of vitamins and minerals will be missing.

"Many of the recommended foods are also highly processed, such as crackers or hot dogs.  Processed foods have been linked to chronic illness and heart disease, so it is best to keep these to a minimum.”

The military diet: a nutritionist's verdict?

Nutritional therapist Aneequa Godart says:

“As a nutritionist, I personally would not recommend the military diet as it is not scientifically backed and there is evidence to show that crash diets can lead to an unhealthy relationship with food and binge eating.  
“This diet is restrictive and an unrealistic way of eating in the long term.  As well as nutritional deficiencies and the promotion of processed foods which can lead to chronic disease, this diet can result in an unhealthy relationship with food and disordered eating.
“It might sound like a good idea to combine a number of foods which have individual benefits to weight loss, but there are essential nutrients missing from the military diet. A healthy diet requires a balance of carbs, protein, healthy fats plus fresh fruits and vegetables for antioxidants.
“The best way to long-term and consistent weight loss is a well-balanced diet including lean protein, healthy fats, complex carbohydrates plus fruit and vegetables for those all important vitamins and minerals. 
“Reducing sugar and alcohol, and adding movement to your daily routine will also help you achieve long-term results.”

http://www.youtube.com/watch?v=heYJRQ3EAo0

What can I drink on the 3 day military diet?

On the 3 day military diet you can drink water, coffee and decaffeinated herbal teas.  As the NHS advises, you should always aim for 6 to 8 glasses of water a day. Coffee, which is proven to speed up your metabolism, should be drunk black if possible, with no artificial sweeteners. You can also drink as much decaffeinated herbal tea as you like.

What can I eat on my four days off?

For the last four days of the military diet, you can eat whatever you want, as long as it is below 1,500 calories. As the first 3 days of the diet does not provide a wide variety of nutrients, you should make sure that you are getting a good balance of protein, healthy carbohydrates and vitamins.

If you are looking for some healthy suggestions, here are some meals with less than 500 calories and meals under 200 calories.

You might also like: 

• Low calorie breakfasts
• Low calorie lunches
• Low calorie meals
• Low calorie vegetarian meals
• Low calorie filling foods
• Low calorie snacks
• Low calorie fruits
• Low calorie alcoholic drinks
• Low calorie wines
• Low calories beers

Video of the Week 

The Banting diet was perhaps the first high-fat, low-carbohydrate diet plan to be officially invented. 

Brought to life by a man called William Banting in the 19th century, it encourages participants to opt for a low carb diet and instead, fill up on high-fat foods. While this may be simple in theory, it's undoubtedly a restrictive diet as the new plan, revamped by Professor Tim Noakes, encourages people to restrict their calories as well.

No one should be pressured into changing their body but "for those looking to lose weight, it should be done in a healthy way that can be implemented as a lifestyle change, not a 'quick fix'," qualified nutrition coach at OriGym Centre of Excellence, James Brady, says.

What is the Banting diet?

The Banting diet is a high-fat, low-carbohydrate eating plan that was invented in the 1860s by undertaker William Banting. In a booklet called 'Letter on Corpulence, Addressed To The Public', Banting outlined how he managed to successively lose a substantial amount of weight by eating meat, green vegetables, fruits and dry wine while avoiding sugar, starch, beer, milk and butter.

It's the modern version of the Banting diet that's seen a rise in popularity in recent years. Similar to some of the other low-carb, high-fat diets out there, like the keto diet, the Banting diet requires participants to eat particular foods and stick to a lower daily calorie intake.

How does the Banting diet work?

The Banting diet is essentially a low-carbohydrate plan, so it works similarly to others in that it aims to push the body into burning stored fat for energy rather than carbohydrates. 

James explains, "The body uses carbohydrates as its main source of energy. To help glucose enter the body's cells, insulin is released so the glucose can be used for energy. This extra glucose is stored in the muscles and liver, while some is converted into body fat. This is how a low-carb diet leads to weight loss, as it is intended to cause the body to burn stored fat for energy."

While some elements of the original Banting diet are used in the new plan, devised by Professor Tim Noakes in The Banting Pocket Guide, the eating plan now comes in four stages.

Four stages of the Banting diet: 

Observation

There are no changes to your diet in the first stage of the Banting diet, so you can eat as you normally would.

However, importantly, you must track everything you eat and journal your thoughts after each meal to try and figure out how your body responds to certain foods. I.e. do you feel more full after a high-protein breakfast or a high-carbohydrate meal?

Restoration

In the second stage of the diet, you'll need to eat foods from a series of lists - categorised by various traffic lights.

You're advised to pick foods from Green and Orange lists, which are high in fat and low in carbs, and avoid any on the Red and Light Red lists. These will typically include high carbohydrate food items.

There is no calorie counting or portion control element in this phase of the diet but following a low-carbohydrate recipe may help in sticking to the plan.

Transformation

This is the third stage of the diet and it introduces you an eating plan that's most similar to Banting's original diet.

With your newly-developed eating habits, this stage encourages you to cut your carbohydrate intake to achieve ketosis. It's exactly the same aim as the keto diet and aims to push the body into a zone where it can burn fat quicker called ketosis.

To speed up the process, this third phase encourages participants to stick exclusively to items on the Green list and avoid those on the Orange, Light Red and Red lists. You should also continue to track your meals and track your calorie intake - at least for a couple of weeks.

Tracking your calorie intake is one of the sure-fire ways to ensure that you're maintaining a calorie deficit. Defined as being in a state where you're eating fewer calories than your body needs to function every day, it's scientifically the only way to lose weight - according to a study from the Medical University of Vienna. The Banting diet may be helpful in choosing foods to enter the deficit, following it alone will not enable you to lose weight successively. To find your deficit, use a calorie calculator.

While the first two stages will only last a week each, this phase is longer and participants should continue with it until they reach their desired weight.

To ensure that you don't enter a weight loss plateau, the diet suggests various different tactics - including intermittent fasting and increasing your daily exercise.

Preservation

The fourth stage of the plan is the final one and can carry on for as long as you want - indefinitely even - as it's designed to help you maintain your weight in the longer-term.

As the hard work is done, this is a more flexible stage - but there are still some restrictions. You'll be able to include some of the foods in your diet that you've previously cut out and there's no need to track your food intake.

Instead of such rigid guidelines for eating, foods are divided up into the following categories:

• Green: No limitation, you can have as many of these foods as you like
• Orange: Eat these foods only in moderation where possible
• Light Red: Hardly ever eat these foods, or only on special occasions
• Red: Avoid these foods totally
• Grey: It's up to you whether you eat or don't eat these foods

And if you feel like you've gained weight since entering this phase, the plan says that you can go back to the beginning or back just one step.

This is the grounding for the Banting diet, as described by Professor Tim Noakes. However, you can adapt the plan to suit your own needs. "The level of carbohydrate intake can be adapted to the individual," Prof Noakes says.

"And for those who are concerned about the consumption of too much saturated fat, there is the alternative of using monounsaturated fats like extra virgin olive oil."

What can you eat on the Banting diet?

You can eat foods on the Green list at anytime through the Banting diet. These include: 

• Foods high in fat: Avocado, butter and cream
• Vegetables: leafy greens and cruciferous veg, onions, shallots, rhubarb, cabbage, mushrooms and fennel
• Fruits: lemons, lime, tomatoes and olives
• Meat
• Fish
• Poultry
• Dairy, including eggs and cheese
• Fermented foods: Kefir, kimchi and sauerkraut
• Condiments: vinegar, soy sauce and tamari

Along with these foods, the diet allows caffeine-free drinks like herbal tea, flavoured and plain water.

https://www.youtube.com/watch?v=LSjaG67x4aY

You can also eat foods on the Orange list during the first two stages: 

• Nuts
• Dairy: milk, yogurt and sour cream
• Fruits: Apples, bananas, oranges and berries
• Vegetables: Beetroot, squash, sweetcorn, carrots and potatoes
• Pulses and legumes
• Fermented foods: kombucha

Caffeinated drinks like tea and coffee are also on the Orange list, so if you're following the plan, you should only have these during the first two phases of the diet.

https://www.youtube.com/watch?v=SSfDrR6bADc

What food should you avoid on the Banting diet?

If you're following the Banting diet, you should avoid foods on the Light Red and Red lists throughout.

Foods on the Light Red list include: 

• Smoothies and juices
• High-cocoa chocolate (over 80%)
• Dried fruit
• Honey
• Gluten-free grains: oats, quinoa, rice and buckwheat
• Flours: Gram and rice flours

And foods on the Red list include: 

• Fried potatoes, e.g chips
• Foods with added sugar and sweetened condiments, e.g. ketchup
• Confectionary and non-dark chocolate
• Jam
• Golden syrup
• Gluten: Barley, couscous, orzo, rye, semolina, spelt and wheat products
• Grain-based foods: Breakfast cereal and crackers
• Dairy foods: coffee creamers, commercial cheese spreads, ice cream and condensed milk
• Foods high in fat: Processed spreads, corn oil, margarine, sunflower oil
• Processed meats: sausages and any meat cured with sugar

Energy drinks, soft drinks and milkshakes are also included on the Red list as part of the Banting diet.

As evident from the lists above, the Banting diet is highly restrictive. If you want to follow an eating plan that focuses more on including foods in your diet, rather than taking them away, try a more sustainable option like the high protein diet.

How to reduce the side-effects of the Banting diet

When you're on the Banting diet, it's best to increase your water and salt intake to replace what your body has lost.

"Drinking a glass of water mixed with half a teaspoon of salt during your first week of the diet can help ease symptoms. Repeat this once or twice daily," Abbie says.

When you restrict carbohydrates enough to push the body into ketosis, side effects typically include:

• Headaches
• Bad breath
• Weakness and fatigue
• Constipation
• Heart palpitations

These are just some of the reasons that many nutritionists do not recommend the Banting diet - or any low-carbohydrate plan for weight loss.

Is the Banting diet safe?

The long-term effects of the Banting diet are unknown and there's no formal evidence to suggest they are safe if continued, James tells GoodtoKnow.

"While low-carb and the Banting diet can be effect for weight loss in the short-term, the long-term effects of them are unknown and there is no formal evidence to suggest they are safe if continued," he says.

"As Banting is essentially low-cab, high-fat diet, there have been warning about possible health risks regarding strokes, heart disease and diabetes. It's also not recommended for everyone - especially women who are breastfeeding. It can affect the amount of milk produced and may lead to ketoacidosis. This is a life threatening condition where the body runs out of insulin."

If you are looking to lose weight healthily, the NHS advises making an appointment with your GP who will be able to advise on the best strategy for you personally.

The Banting diet - a nutritionist's verdict

It's a no for the Banting diet from our nutritional coach James.

"A scientific study conducted by researchers at Stellenbosch University found there is no difference in weight loss between those who follow low-carb diets and those that follow balanced diets. With this information, it's clear that Banting diets are impractical for long-term weight loss. For those looking to lose weight, it should be done in a healthy way that can be implemented as a lifestyle change, not a 'quick fix'," she says.

"Those looking to lose weight should focus on consuming a balanced diet with plenty of fruit and vegetables and engaging in daily exercise."

The Cambridge diet provides portioned meals and one on one professional support to those following the tailored weight loss programme. 

Whilst it may not be a quick-fix extreme diet, the Cambridge Diet is certainly one of those diets that works fast to achieve results thanks to it's low fat, carb and calorie focus. A specially designed 5-step eating plan, dieters start the plan on select Cambridge Diet designed low-calorie meals in place of their regular breakfast, lunch and dinner. Before slowly re-introducing and returning to their normal diet after dropping the pounds.

"The Cambridge diet certainly has its pros, providing calorie controlled meals to people wanting to lose weight whilst being on the go," says Nutritionist Emma Thornton. "However it personally wouldn’t be my first choice in most cases due to it centring around more processed food options. I prefer to recommend people prioritise fresh, wholefoods and take a more holistic lifestyle approach to health in general."

What is the Cambridge diet?

The Cambridge diet is a balanced low-fat, low-calorie, lower carb diet.

Much like the Jane Plan diet, it's a specific targeted programme that dieters pay a fee to sign up to. In exchange, you receive meals, resources and a tailored plan to help you lose weight.

"The Cambridge diet is a consultant-lead diet plan largely centred around meal replacement foods, which is somewhat tailored to the individual," explains Emma Thornton, a qualified Nutritionist at herbal remedies company A.Vogel.

It was originally devised by Dr Alan Howard at Cambridge University in 1970 (hence it's name). He came up with a calorie-restricted regime to help obese patients shed the pounds. And the method returned promising results, leading to it's inception as a worldwide programme. Today's model sees dieters eat meal-replacement meals, bars, soups and shakes. Which are both low- calorie and contain the recommended daily allowance of vitamins and minerals.

It's been re-branded as the 1:1 diet in recent years because part of the package includes a consultant who you check in with weekly whilst following the diet. During this meeting you'll buy your food packs – you can only buy these from a registered and trained counsellor. Plus be able discuss your progress with the Cambridge Diet and talk about your issues and difficulties, if you have them.

https://youtu.be/BnfX2Y6HSiY

An average week on the plan will set you back £55.23. Which includes your three daily Cambridge diet replacement meals and weekly consultation.

How does the Cambridge diet work?

The Cambridge diet works by making the body burn fat - and in turn lose weight.

The principle of the plan is that with the right amount of protein, carbohydrate, fat, very few calories and the recommended daily allowance of vitamins and minerals - your body gets all the nutrients it needs. Whilst subsequently using its fat stores for energy, therefore burning fat.

Limiting carbohydrates, as the Cambridge diet does, has a knock on effect on our glucose levels. Which is usually the body's main source of energy.

"Due to the significantly reduced intake of carbohydrates, your body starts producing high levels of “ketone bodies” from fat,” explains Flo Seabright, nutritionist, PT and founder of FBF Collective. "These are prioritised to help fuel the body, rather than using glucose.”

Known as ketosis - a similar state that occurs when following the keto diet - your body burns fat cells leading to weight loss. And indeed science supports this, with a 2018 study highlighting that ketosis leads to excess fat loss and improved control over sugar levels.

What's more, as the Cambridge plan is a high protein diet, you don’t lose muscle mass or have cravings, like on other plans.

A 2018 Oxford University study followed a group of participants on the Cambridge diet and the results spoke for themselves. After a year, those who followed the plan (alongside one to one support) had reported an average weight loss of 10.7kg. That's over 1 and a half stone.

What can you eat on the Cambridge diet?

What you can eat on the Cambridge diet is dependent on what step in the plan you are on.

For example, in the first phase you'll be asked to eat 3 Cambridge Diet food packs a day, with little else allowed. The number of replacement meals then decreases and returns to regular but healthy breakfast, lunch and dinner options as you progress.

The idea is that each meal replacement product is around 200 calories. So you start on very little calories and gradually introduce more calories slowly. H20 is also important on the plan, with it recommended that you drink plenty of water (about 8 large glasses) a day.

The six different steps are as follows:

• First step: You'll start the diet prescribed with the Sole Source or Sole Source + step. This phase will last between 1-12 weeks. And is assigned to you by a 1:1 diet nutritionist who has based this step on your individual needs. On Sole Source you will eat 3-4 Cambridge Diet meal products a day (totalling 415-554 cals) Whilst Sole Source + entails 3 Cambridge Diet meals + 200ml of skimmed milk a day (totalling 615 cals).
• Second step: The next phase includes 2 Cambridge Diet meals plus protein-rich foods, 1/5 pint of skimmed milk and some vegetables (totalling 810 cals)
• Third step: For two weeks you can enjoy 2 Cambridge Diet meals and skimmed milk. In addition to a healthy low-calorie breakfast and salads for lunch and dinner (totalling 1000 cals).
• Fourth step: The next fortnight feature 2 Cambridge Diet meals and skimmed milk. Plus a normal breakfast, lunch and dinner. (Totalling 1300 cals)
• Fifth step: The last phase takes you down to just 1 2 Cambridge Diet a day for two weeks. Continue to drink skimmed milk and eat a healthy breakfast, lunch, dinner and snack. (totalling 1500 cals)
• Maintenance: To be continued indefinitely, enjoy a regular healthy diet. And add in your choice of Cambridge Diet products to keep you in line now and again.

Example Cambridge diet meal plan

For step 5 you have one food pack, three regular meals and one 100 calorie snack:

Breakfast: A fruit smoothie - like this Blueberry and kiwi smoothie. Plus 3 rye crispbread with low-fat cream or cottage cheese

Lunch: Roast tomato and orange soup with a small granary roll filled with cottage cheese. A 100g pot of low-fat fromage frais for pudding.

Dinner: Try a Prawn and cucumber stir-fry or a Chicken and prawn paella with one vegetable portion or a small piece of fruit.

Snack: Two chocolate chip cookies or a bowl of fruit with a dollop of good for you greek yogurt.

Which foods should you avoid on the Cambridge diet?

One of the biggest things you have to avoid when on the Cambridge diet is alcohol.

Dieters are asked to stop drinking alcohol throughout all five of the steps. In fact, during the first few steps you're only allowed to drink water, herbal tea or regular tea and coffee without milk.

Milk is also not allowed or restricted to just 200ml a day in the first phase. (depending on what plan you're on). And it specifies that the milk must be skimmed. So kiss goodbye to your full-fat and semi-skimmed days.

Is the Cambridge diet safe?

Yes, the Cambridge diet is safe.

According to their website, the 1:1 plan was developed, tried-and-tested by employed nutritionists and health professionals.

Independent nutritionist Emma Thornton agrees: "The foods contained in the Cambridge diet are safe in that they provide sensible calories and are well balanced in terms of the nutrients they contain. Therefore, it’s likely they are ‘safe’. Although whether or not they are optimal for health, would be a different consideration."

The Cambridge diet programme prides itself on being deemed safe and actually beneficial for those with diabetes too.

A recent DiRECT study incorporated some of the plan's products and strategy in a weight management programme with overweight individuals who have type 2 diabetes. Following a restricted 850-calories-a-day diet, they found that 45.6% of participants were in remission from the condition after a year.

As with any diet, it is important to consult with your doctor before trying something new. Especially if you have concerns.

Pros and cons of the Cambridge diet?

✅  Weight loss - The Cambridge Diet website and social media pages are full of success stories. And of course there's the Oxford University study - which found that after a year participants on the plan lost over 1 and a half stone.

✅  Nutrients - The Cambridge diet promises that each meal replacement contains the required vitamins and nutrients your body needs to function properly.

✅  Support - "The 1:1 support that comes with the 1:1 diet is a nice benefit," says Nutritionist Emma. "Sometimes people need a little moral support or motivation if they are keen to really make lasting changes to their diet or lifestyle."

✅  Straight-forward plan - The Cambridge diet sets out what you can and can't eat during each stage. People that like a diet with a clear structure may find this helpful.

❌  Expensive - A weekly plan with 3 Cambridge Diet meals costs over £50. That adds up to over £200 a month which some people might not be able to afford or justify paying.

❌  Side effects - Common side-effects of ketosis are bad breath, headaches and lethargy for the first three days. And participants in the Oxford University study reported these plus constipation and dizziness too. It's important to note that not everyone experiences this. But these can be troubling side effects.

❌  Lack of fresh foods - Of which Nutritionist Emma says the 1:1 diet is severely lacking. "Whilst the foods including in the plan include essential nutrients, these aren’t found in the natural form which the body is able to recognise and utilise optimally. Other healthy dietary components such as dietary fibre may also be lacking due to the lack of fresh foods, and the inclusion of additives such as artificial sweeteners will be high. These can create issues for areas of our health such as the balance within our gut microbiome."

❌  Drinks - Some people find it hard to drink 8 large glasses of water a day. And you are not allowed to have chewing gum, diet drinks or tea and coffee with milk on the 1st and 2nd step of the programme.

❌  Restricted calories - Like any diet, you need willpower. And it can be hard to stick to in the beginning. Especially when some days you're only allowed around 500 calories. Some people may also find themselves not a fan of some of the meal replacement options.

The Cambridge diet - a nutritionists verdict

Nutritionist Emma Thornton is unlikely to recommend the Cambridge diet to her clients. This is due to it's processed foods nature and the fact that it's not considered a sustainable long-term weight loss method.

"The 1:1 diet may be helpful for some people who require some guidance - for example, helping to gain some understanding around calories," says Emma. "But I’d personally opt for a more fresh food approach."

"Fresh foods are the most appropriate source of nutrients including vitamins, minerals and fibre. Which our body can make the best use of. Combining fresh foods alongside other important key diet and lifestyle habits such as drinking enough water or eating mindfully and minimising stress can usually help to facilitate a calorie deficit (if required). So I don’t believe meal replacements are necessarily needed to achieve this."

She adds that set meal plans are also not suitable for everyone for several reasons:

"They can be expensive, stressful and can risk taking the fun and imagination away from cooking, eating and enjoying real foods.

"I prefer to remind people of the more healthful foods. Making them aware of options which aren’t usually so healthful, and help people to plan their own, freshly prepared meals around key ingredients. This means people can also tailor a longer-lasting, healthy diet and lifestyle regime which is in line with their own individual finances and time constraints."

A high protein diet is one of the expert-approved ways to lose weight and change your eating habits for the better. 

Often cited as one of the only diets that work to change eating behaviour in the long-term, the high protein diet is a popular plan for those who want to lose weight without diet or exercise transformations. Similar to reverse dieting, it doesn't traditionally involve any cutting calories or any restricted meals, just making different choices about the food you eat alongside the treats you love. But no one should feel pressured to lose weight and the high protein diet has so many other benefits aside from weight loss.

So what's the high protein diet all about? Here's what you need to know to get started, from the foods you should eat to what nutritionists have to say about it.

What is a high protein diet?

A high protein diet for weight loss is based around foods that typically have a high quantity of protein and low amounts of carbohydrate. 

"The average daily intakes of protein in the UK are 76g for adults aged 19 - 64 years, and 67g for adults aged over 65. Protein produces 4 kilocalories per gram so this equates to approximately 17% of dietary energy (otherwise known as calories)," explains nutritionist Dr Pam Mason from the Health & Food Supplements Information Service.

"A high protein diet would typically provide a diet in which 20% or more of dietary energy comes from protein. High protein diets (which tend to be lower in carbohydrate) are promoted for weight loss with a large review from the University of South Australia indicating that high protein diets are beneficial for short term weight loss and muscle gain. They are also promoted to improve energy levels and athletic performance."

Those who are looking to lose weight with a high protein diet will also typically reduce the amount of carbohydrates they eat. Popular plans that cover high protein, low carbohydrate eating include the Dukan Diet and the keto diet.

How does the high protein diet work?

The high protein diets works on the basis of retaining muscle mass, increasing satiety and increasing your metabolic rate through the foods you eat.

The high protein diet is particularly good for those looking to lose weight in the short-term, Dr Mason says. "Short-term studies indicate that a high protein diet can promote weight loss because it makes you feel fuller for longer. It can therefore help you not to overeat. When combined with exercise, a high protein diet can help to build lean muscle."

Lean muscle growth can help to speed up your metabolic rate "which, in turn, helps to burn more calories throughout the day which can also contribute to weight loss."

However, Dr Mason adds, "The effects of high protein diets on weight loss in the longer-term (more than 12 months) are still being studied."

But high protein diets are nothing new. They've been popular for generations largely because the nutrient is such an important part of a normal healthy diet. "It helps to build and repair all organs in the body, including muscles and bones," Dr Mason says.

What can I eat on a high protein diet?

A high protein diet predominantly involves eating high protein foods, such as:

• Eggs
• Lean beef cuts
• Skinless poultry, such as turkey or chicken breasts
• Bean, especially black and garbanzo varieties
• Fish and seafood
• Nuts and seeds
• Wholegrain bread
• Lentils
• Quinoa
• Chickpeas
• Oats
• Some dairy products, such as Greek yogurt and cow's milk
• Green vegetables, especially broccoli and Brussels sprouts

If you want to be strict about how much protein you're eating every day, you can also supplement your diet with protein shakes and snacks. Former personal trainer and founder of Lean Greens Tim Goodwin says, "The content of protein varies from different brands but a rule of thumb is 20g to 50g per serving. For a quick fix, scoop 2 tablespoons of Whey Protein Isolate into your smoothie.

"Whey isolates contain the highest percentage of pure protein and the taste is designed for people who wouldn’t normally supplement with protein. Also, the filtration process means whey isolate is lactose, carbohydrate, fat, and cholesterol free."

How much weight can I lose on a high protein diet?

It's possible to lose 8.9kg (almost 20 pounds) over a sixth-month period on a high protein diet.

A study from the Department of Human Nutrition at The Royal Veterinary and Agriculture University in Copenhagen, Denmark, studied 65 obese subjects over six months. The researchers found that those eating a high-protein/low-fat diet lost 3.3kg more in weight compared to those on a high-carbohydrate/low-fat diet.

This worked out to be just under 9kg in weight over the half-year period for the participants of the study. However, to lose any weight you must be consuming fewer calories than you're burning every day. Known as a calorie deficit, a study from the Medical University of Vienna concludes this is the only way to successively lose weight. As when you eat fewer calories than you need to function, your body reverts to using up fat supplies for energy as it has used up the supply of energy from food.

Although it certainly can be a useful tool for weight loss, exclusively following a high protein diet without being aware of how many calories you're eating every day is unlikely to lead to any substantial weight loss. To work out your calorie deficit, find your maintenance level with a calorie calculator.

Pros of a high protein diet

As with anything that changes the way you eat, there are benefits and costs to consider. These are some of the main pros and cons of the high protein diet:

✅  It's good for those who want to lose weight and build muscle

While not everyone who follows a protein-based diet wants to lose weight, it certainly has advantages for those who want to drop a few pounds. Several clinical trials, including one study by AUT University in Auckland, have found that eating more protein that the daily recommended allowance helps to decrease fat-mass while preserving fat-free mass (like muscle). This is especially essential when combining a high protein diet with a lower calorie intake as low-calorie diets have the propensity to reduce fat-free mass over time, according to a study by the University of Nebraska.

✅  It helps to improve the appearance of hair, skin and nails

One of the most famous proteins produced in the body is keratin, which is made up of amino acids like cysteine. Keratin famously appears as one of the key ingredients in health supplements for promoting healthy skin, hair and nails. But because the body also produces it, eating more protein-rich foods can encourage amino acid production.

And researchers previously thought that a high protein increased the risk of skeletal issues such as bone fractures and osteoporosis, a meta-analysis of randomised controlled trials from Jeju National University Hospital in Korea discovered that this wasn't the case. Participants in the study who followed a high protein diet didn't have a higher chance of developing either condition compared to participants on a lower protein diet.

In fact, a lower protein diet was associated with nutritional deficiency issues in the study. This included health problems affecting the hair, skin and nails.

✅  It can help stave off obesity-related diseases

For those who are obese, following a high protein diet may be highly effective at warding off type 2 diabetes and some cardiovascular diseases.

One study by University of Tennessee Health Science Center studied 24 obese women and men with prediabetes over a six-month period. They found that when compared to those on a high carbohydrate diet, the group on a high protein diet had a higher chance of remission from prediabetes. Participants also experienced positive changes in incretins (which regulate insulin levels in the body) and reduced cardiovascular risk factors.

They also found evidence in ghrelin results from participants that suggest a high protein diet can reduce hunger more effectively than a high carbohydrate diet.

✅  The high protein diet can keep you feeling full through the day

The high protein diet is great one for those who have to go for long periods without eating. By starting the day with a high protein breakfast, like overnight oats, studies show that you're more likely to feel fuller for longer. As one 2004 study explains, this is because protein reduces the level of hunger hormone ghrelin in the body and boosts peptide YY levels, a hormone that keeps you feeling full.

If your goal isn't to lose weight, a diet that's high in protein isn't restrictive. You don't have to spend ages meal planning your week to make sure that you're sticking to the plan. Just ensure that you're focusing on buying protein-rich foods in your weekly shops and when you're out and about.

Cons of a high protein diet

❌  It restricts carbohydrate intake

A classic high protein diet for weight loss will likely encourage elements of a low carbohydrate diet as well.  This certainly has its downfalls, our nutritionist Dr Mason explains. "Some high-protein diets restrict carbohydrate intake so much that they can result in nutritional deficiencies or insufficient fibre. In turn this can cause problems such as bad breath, headaches, and constipation.

"When embarking on any kind of new diet, it is wise to boost your intake of vitamins and minerals by taking a multivitamin and multi-mineral supplement. This will help fuel your body and ensure you are consuming all the vital nutrients daily that you need for general health and wellness."

❌  The high protein diet can include more red meat

Dr Mason says that some high protein diets included increased amounts of foods that can be damaging for our health. "Some high-protein diets include increased amounts of foods such as red meat and full-fat dairy products. These may increase the risk of heart disease," she says.

❌  Plant-based proteins tend to include fewer micronutrients

If you're vegetarian or vegan and following a high protein diet, it's important to supplement with multivitamins. Dr Mason says, "Other high protein diets may recommend plant based proteins such as beans, lentils and other pulses.

"A 2021 report commissioned by HSIS - Back to Basics - found shortfalls in a number of dietary micronutrients including iron, zinc, copper, magnesium, iodine, and selenium [in these diets]. I’d emphasise the importance of bridging this potential dietary gap by taking a multivitamin supplement."

What happens when you eat too much protein?

There are some side-effects of eating too much protein, including:

• Dehydration
• Bad breath
• Constipation
• Diarrhoea

While long-term side effects of eating too much protein can include an increased risk of cancer and heart disease, according to one 2012 study and one 2010 study looking at the longer-term effects of red meat consumption. There is also the chance of calcium loss, according to a less conclusive study in IRN Nutrition, and kidney damage for those already with kidney disease.

But our expert notes, "For most healthy people, a high protein diet is not generally harmful particularly when followed for a short time."

If you have any issues affecting your kidneys, it's best to talk to your GP first before taking on this diet. "A high protein diet may worsen kidney function in people with kidney disease because the body may have trouble eliminating all the waste products of protein metabolism," she says.

But as a recent 2020 study suggests, those without prior kidney issues can eat relatively large amounts of protein without an issue.

High protein diet - a nutritionist’s verdict

It's worth a try in the short-term if you want to lose weight, nutritionist Dr Pam Mason says.

"But if you have kidney disease or any chronic health condition, talk to your GP first," she adds. "If you want to follow a high protein diet, choose your protein wisely. Good choices include lean beef, pork and low-fat dairy products. I'd also recommend skinless poultry, fish, beans and other plant proteins and nuts."

A high protein diet is also a good choice if you're lacking in other essential vitamins and minerals. "Intake of oily fish in the UK is typically lower than recommended intakes and high protein diets may focus on white fish as a protein source. I'd therefore recommend taking an omega-3 supplement to boost intake," Dr Mason says.

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"Make sure your diet is healthy and balanced by choosing healthy fats and carbohydrate containing high fibre foods. They should also be nutrient-dense, including whole grains and vegetables and fruit."

Many are eager to learn more about the Mayr Method diet - the eating plan behind actress Rebel Wilson's successful weight loss.

The Mayr Method is a low-carb diet like no other - with this plan concerned with not just what you put on your plate but how you eat it too. Mindfulness, chewing, smelling and liquid consumption are all big factors of this extreme diet. And dieters are expected to adhere to strict rules on these matters whilst completing the 14 day regime.

It's a celebrity diet too, and Pitch Perfect actress Rebel Wilson has openly credited the Mayr Method with helping her to shed the pounds during her 'Year of Health'. Yet whilst it's popularity has surged as a result, dietitican Claire Muszalski is careful to point out that it's not a diet one should follow long term: "Some of the concepts of the diet have benefits, from chewing your food well for easier digestion, eating mindfully and slowly, having a hearty breakfast. However, any diet that is extremely restrictive can be difficult to follow. And any diet promising dramatic results in 14 days is typically a short term loss of water weight that does not lead to sustainable lifestyle changes."

What is the Mayr Method diet?

The Mayr Method diet is a set of food principles prescribed by Austrian doctor Dr Franz Mayr in the 1920s.

The physician firmly believed that people were unknowingly poisoning their digestive systems from poor food choices and eating patterns. And he was passionate about writing this wrong with his 'Mayr Cure' - which makes up the diet.

"His primary focus was on digestive health, and the diet is designed around gut health, mindfulness, timing, and limiting certain foods for weight loss," says Claire Muszalski, Dietician at Myprotein.

Today, Dr Mayr's method has been popularised (and modernised) by Dr Harald Stossier of the VivaMayr health resort in Altaussee, Austria. This is where Australian actress Rebel Wilson visited with a friend before embarking on her 'Year of Health'. And it is these teachings learnt at the clinic which has been credited with her recent weight loss.

"The Mayr Method Diet, is a mixture of common sense such as taking your time to chew and avoiding snacking, whilst drinking plenty of water (except around meal times)," explains Daniel Herman, a Nutrition Coach at Bio Synergy. "It also includes some new thinking around balancing the body’s acidity by eating more raw, alkaline foods. Except after 4pm, after which it is suggested that it can lead to gas as not being properly digested."

Individuals are discouraged from stress-eating whilst following the plan, with mindful chewing the name of the game. According to one Jezebel journalist who stayed at the retreat, VivaMayr instructs them to count out 30 chews per mouthful.

"There is also a lot of emphasis on smelling food," adds Dan. "As a means of getting the digestive juices flowing to help better metabolise the incoming meal."

Those that can't afford a visit to the clinic can follow the 14-day plan diet book written by Viva Mayr's Dr Stossier. The Viva Mayr Diet: 14 Days To A Flatter Stomach And A Younger You is available to buy online at most book retailers. 

Mayr Method diet - key principles

According to the Viva Mayr website, the following 7 principles guide the diet:

1. Eat really slowly – the slower the better: "It gives your digestion less work to do as the food that passes through has already been broken down," says Dan. "It also allows you to really taste and notice your food; a bit like mindful eating."
2. When you start to feel full, stop: This prevents you from over-eating and intaking unnecessary calories.
3. Only drink water between meals, never when you’re eating: Drinking within an hour before mealtimes and within an hour of finishing a meal, is discouraged as liquid is said to dilute digestive juices, therefore disrupting the digestion process
4. Eat lots at breakfast, less at lunch and least at dinner: Dan explains that the Mayr Method diet also advocates breakfast as the largest meal of the day and encourages a balanced plate. At Viva Mayr itself, dinner is served at 5pm.
5. Have dinner before 7pm – avoid eating any later: "As your digestive process slows down over the course of the day, by evening, you want it to be doing as little work as possible," he explains.
6. Eat raw food before 3pm – anything later should be cooked: "The reason for no raw food after 3pm, is again, to give your digestion a break," says Dan.
7. Got a feeling it doesn’t agree with you? Don’t eat it! The clinic will not make you eat anything you're not comfortable with.

How much weight can you lose on the Mayr Method diet?

"There is no defined amount of weight as a target to lose. However, the diet promises 'a flatter stomach, glowing skin… and a beach body'," says dietitian Claire.

"It is designed to be a 14 day diet, so dramatic weight loss may be temporary and challenging to sustain if you go immediately back to a regular diet."

The best example of how much weight you could lose whilst following the Mayr Method diet is Rebel Wilson. The Pitch Perfect star has lost over 60 pounds during the last two years. But it's important to note that whilst this does follow much of the Mayr Method's teachings, Rebel has also relied on exercise and other healthy principles to slim down.

The plan actively encourages low-impact and low-pressure exercise like walking, hiking, ballet, gymnastics, and any other sports that you enjoy doing. Rebel herself has shared that she's now a keen hiker, often enjoying hour-long walks.

What can you eat on the Mayr Method?

A balanced plate of proteins, some carbohydrates and plenty of fruit and vegetables is what you should eat whilst on the Mayr Method diet.

"Generally, it seems to focus on fruits and vegetables, whole grains, proteins and healthy fats," says Claire. "The diet also shows preference for foods with a high alkaline pH."

In addition, there's a rule that you can only eat raw foods before 3pm and cooked foods after 3pm. And that carbs should be limited in your evening meal.

There's good news though; an occasional glass of wine is good for you with a meal. So long as you keep it to one glass. As for other fluids, the Mayr Method diet encourages drinking water instead of snacking. And it's important you don't drink an hour before, after and during your meal. As they believe this disrupts efficient digestion.

Foods to eat on Mayr Method diet:

• Fruits: apples, bananas, pears, berries, orange, kiwi
• Vegetables: peas, runner beans, peppers, kale, cabbage, broccoli, cauliflower, mushrooms
• Fish: salmon, torut, tuna, mackerel
• Meat: chicken, turkey, lamb, beef
• Grains and pulses: legumes, edamame beans, lentils, oats, risotto, buckwheat, millet, polenta
• Nuts and seeds: chia seeds, sesame seeds, almonds, walnuts, flaxseed,
• Beverages: water (not within an hour before or after eating), herbal teas

A typical day at Viva Mayr begins with a healthy breakfast of quinoa porridge or spelt bread. Followed by soup or a plate of fish and fresh vegetables for lunch. Then lean meat or fish served with cooked vegetables makes up the third and final meal of the day.

Those following the Mayr Method diet for 14 days are restricted to three daily meals and no snacking.

Indeed, science supports no snacking. With one Netherlands study reporting that regular snacking (especially snacks with hidden sugar or high in fat) contributed to obesity.

Foods to avoid on Mayr Method diet?

• Dairy: milk, cheese, yoghurt, butter, cream and ice cream
• Gluten: bread, pasta, cereals, biscuits, crackers and any foods containing wheat barely or rye like
• Processed Foods: biscuits, cereal, fast food, processed meat
• Sugar-rich foods: sweets, pastries, fruit juice, sweeteners
• Drinks: sports and energy drinks, more than one cup of coffee

You should also avoid large food portions and eating too many carbohydrates whilst on the Mayr Method diet.

As for coffee: you're allowed one in the morning. But after this, herbal teas and water is recommended.

What are the pros?

✅  Better digestion: "Some of the concepts of the diet have benefits like chewing your food well for easier digestion, eating mindfully and slowly," says Claire.

✅  Clear structure: "It doesn’t involve food restriction or counting calories so it should for most people be something that can be followed and adhered to," says Dan.

✅  No bad foods: "Cutting out highly processed foods and too much added sugar can benefit anyone," Claire tells us.

What are the cons?

❌  Lacking scientific-evidence: "The concept of alkaline foods has been disproven to be effective; our stomach is so acidic that the pH of the food we eat does not matter," says Claire, citing one 2017 study.

❌  Cuts out certain food groups: No dairy or gluten is allowed on the plan. And this prevents you (and your body) from getting certain essential nutrients found in these foods.

❌   No water at mealtimes: The Mayr Method diet discourages water an hour before meals. But one 2015 study found that participants who drank water 30 minutes before their meal lost 2.8 pounds more than those who didn't.

❌  The weight will return: "Any diet promising dramatic results in 14 days is typically a short term loss of water weight that does not lead to sustainable lifestyle changes," says Claire.

❌  Expensive: A visit to the retreat will set you back around £4,000 for a week.

❌  Tricky routine: "Some of the rules of meal timing are also unrealistic; we all have different schedules and it seems complex to follow," Claire tells us. 

The Mayr Method diet: a Nutritionist’s verdict?

For dietitian Claire Muszalski, the negatives outweigh the positives of the Mayr Method diet. Which is why she wouldn't recommend it to others:

"While some of the principles of consuming a diet high in fresh fruits and vegetables, protein, whole grains, and healthy fats have merit, the restrictive nature of the diet (and high price tag for a stay at the associated resort) don’t seem to be realistic for the average person," she tells us.

"Yes gut health is important, but science does not support the focus on alkaline foods and timing of raw versus cooked meals."

She advocates instead for healthier food choices and regular exercise. With the two together acheiving long-term and lasting weight loss.

Video of the Week: 

It's a popular option for a ‘quick fix’ but is a juice cleanse a good way to lose weight - and how much can you lose?

Many celebrities swear by a juice cleanse as a good way to lose weight and feel more healthy. It is one of the diets that work fast so is especially popular as a ‘quick fix’ option to shed a few pounds before a special event.

A juice cleanse works by replacing solid food with liquid juiced from fruit and vegetables. This allows you to get the nutrients and antioxidants from the produce, while consuming very few calories.

Studies have shown that fruit and vegetable juices can help to lower blood pressure and reduce the risk of heart disease.

However, like the 7 day detox plan, a juice cleanse should only be used short-term in order to lose weight before a big event or to kick-start a more sustainable healthy eating regime. 

Nutritional Therapist Anna Mapson explains why: "Some people will lose around 2-3 lbs in a few days on a juice cleanse. But this is often water loss rather than fat loss."

So in order to maintain weight loss after a juice cleanse, it is worth adopting a more long-term healthy eating plan, such as the Mediterranean diet.

Is a juice cleanse a good way to lose weight?

If you need to drop a few pounds quickly, a juice cleanse is a good way to lose weight. However, this should always be seen as a short-term option, rather than a long-term plan. People who lose weight through a juice cleanse often then move on to something like the Fast 800 diet or the 16:8 diet in order to continue their weight-loss journey.

Many studies have shown the importance of a good amount of fruit and vegetables in your diet to reduce the risk of diseases and for weight management. But there is less research into the benefits of juice cleanses alone and most support for the plans is anecdotal.  

Some research has also highlighted the potential risks of juice cleanses. These include short-term side-effects such as nausea, dehydration and light-headedness. But also more long-term risks such as kidney issues. This report found a patient experienced kidney failure after carrying out a six-week juice cleanse.

Sophie Medlin, consultant dietitian and director of CityDietitians, warns that it could put your body under extra stress. 

She explains: “Firstly, a juice cleanse doesn’t provide your body with any protein so you will lose lean body mass (muscle) and the energy source is almost entirely sugar so you can easily still lay down fat. The only weight you’re likely to lose will be lean mass and water weight. Secondly, a juice cleanse puts you at risk of complications such as kidney stones and all the fructose can cause you liver problems.”

So any cleanse that is undertaken should not really last for longer than three or four days and never more than seven.

How much weight can you lose with a juice cleanse?

How much weight you can lose with a juice cleanse depends on a number of factors, including your current weight. Like the sugar-free diet plan, participants often find that they lose weight fast, with some shedding a 1lb or more a day.

In this study participants took part in a three-day juice cleanse and lost an average of 3.75lb, which they maintained two weeks later. The researchers also found an increase in some healthy gut bacteria.  

However, while a juice cleanse allows you to get the nutrients and antioxidants from the produce, it omits the fibre, which is good for your gut health. 

Anna, who runs Goodness Me Nutrition, explains: “When you drink only juice you will be drinking high levels of sugar, because juicing removes fibre from the fruit and vegetables. Removing fibre and protein from our diet isn't a sustainable approach to weight loss.”

As much of the weight lost will be water, there is also the risk that the weight can be regained once you start eating food properly again.

How can a juice cleanse help you detox?

Many fans of juice cleanses say that they can help you detox and they are often a popular choice for people trying to stop drinking alcohol. However, our bodies naturally get rid of toxins through our liver and kidneys. So a juice cleanse is not really necessary for that.

Sophie explains: “Your liver and kidneys are constantly detoxing your body for you, removing waste matter from your bloodstream and any by-products of metabolism. 

“A juice cleanse will actually make your liver and kidneys work harder and can potentially cause them harm, making them unable to effectively carry out their work of detoxifying your blood.” 

Nevertheless, if you find it difficult to eat a good amount of fruit and vegetables and say no to processed food, a juice cleanse may be a good way to reset your eating habits. This study found that encouraging the daily consumption of fruit juice in public health policy could help people to achieve the 5-a-day recommendation for fruit and vegetable intake.

How long should you do a juice cleanse?

A juice cleanse should be seen as a short-term option of no more than a few days. While it is low calorie and will result in weight loss, it is not something which can be maintained for a long time. Due to the fact that it cuts out some major food groups, it could result in a lack of energy. 

Anna says: “Going for more than around a day or two without protein can leave you feeling low energy. Juice cleanses are similar to a fast, which can give people a feeling of euphoria, through lack of energy. But this isn't necessarily a healthy thing.”

http://www.youtube.com/watch?v=nHeSuxaHiko

Can you maintain weight loss after a juice cleanse?

The best way to maintain weight loss after a juice cleanse would be to switch over to a diet plan such as the 5:2 diet. Alternatively, you could opt for a healthy meal delivery service, like the Jane Plan Diet. Otherwise it is easy to put the weight back on again.

Anna explains why: “When you drastically cut calories you will start to use your glycogen stores, which are attached to water. Quick weight loss or weight gain is normally water loss, rather than fat.”

This means that if your eating habits return to normal you could easily put the weight back on.

Anna says: “A healthy diet with plenty of fibre and protein, and including lots of fresh fruits and vegetables, will support healthy weight loss. Healthy weight loss should include some healthy fats such as olive oil, avocados and nuts and seeds. Many people will 'rebound' after a period of restriction with a big meal including all the foods you've been dreaming of, which can definitely lead to weight gain.”

It may also be helpful to incorporate some workouts to improve your strength, fitness and balance into your daily routine. 

Can you drink coffee on a juice cleanse?

The question of whether you can drink coffee on a juice cleanse varies between different programmes. While some diet plans allow a small amount, others omit it completely. If you are planning to cut out coffee, Anna recommends cutting back on the amount you drink slowly.

She said: “If you do cut out coffee then reduce your intake over a couple of days to avoid any withdrawal reactions such as headaches.”

Increasing the amount of alkaline food in your diet, while reducing acidic options, could lead to a healthier body.

An alkaline diet works on the basis eating acidic food has a negative effect on your digestion, increasing bloating and generally making you feel lethargic because the kidneys are working overtime to break down the acids in food.

The aim of the diet is to balance out the pH level of the fluids in your body at between 7.35 and 7.45 because that’s when your body functions best. The diet suggests you eat 80 per cent non-acidic foods and then meat on top, making up the additional 20 per cent of your meal.

Nutritionist Nishtha Patel says: “An alkaline diet is one that is intended to balance the pH levels in the blood and urine. It is mainly plant based and includes whole foods. The aim is to make sure that you are taking enough alkalising whole foods rather than worrying about taking excess acidic foods.”

Just like clean eating, the alkaline diet avoids processed foods and encourages followers to reduce their meat intake and increase the amount of vegetables they consume.

However, the eating plan - also known as the alkaline ash diet - has been criticised by some for omitting certain acidic foods which are good for you.

Nishtha says it is important to include both.“We need both to be balanced,” she explains. “For example meat and fish or other protein sources like nuts are acidic, but essential to the diet too. Therefore rather than being totally eliminated, it is advisable to include small portions of these foods into a daily diet too.”

Others believe that this is more because it encourages healthy eating, through low calorie fruits and vegetables, rather than anything to do with their alkaline levels.

What is an alkaline diet?

An alkaline diet involves eating lots of highly alkaline food, such as fresh fruit and vegetables and whole foods. It also advises avoiding too many acidic foods, which can cause inflammation and disease.

The human body needs a delicate acid/alkaline balance in order to stay healthy. This number should be around 7.4 (on a scale of 0-14). Followers of the alkaline diet believe that nowadays our diets are too acidic, which can cause various diseases and lead to weight gain.

Naturopath Louise Westra explains: “The pH scale measures how acidic or basic something is, on a scale of 0-14. Something that is alkaline is on the basic end of the scale, or greater than 7. This school of thought believes changing the body’s pH level to be less acidic, and thus more alkaline, can improve your health and prevent certain diseases.”

There is some evidence to suggest that there may be some value in considering an alkaline diet in reducing morbidity and mortality from chronic diseases.

Plus, while more research is needed, other studies show that following an alkaline diet could be beneficial for people at risk of developing kidney stones. There are also suggestions that it can have a positive impact on muscle mass, bone health and cardiovascular risk.

However, it is not clear whether these findings are to do with changing pH levels in the body’s blood and urine, or rather because followers are eating a generally healthier diet, by increasing their intake of fruit and vegetables and lowering their consumption of processed foods and high-fat produce.

Critics of the alkaline diet also argue that there is not enough evidence to support these claims. For example, this research found that promotion of the alkaline diet to prevent calcium loss is not justified. Also, while some research suggests that following an alkaline diet might improve health in people with kidney disease, it found that it does not achieve this by changing blood pH.

Louise also warns that changes to alkaline levels in healthy people are usually minimal. She says: “It’s critical for our health that the pH of our blood remains constant. If it fell outside of the normal range, our cells would stop working and we would die very quickly if untreated. As such our body has many effective ways to closely regulate its pH balance. This is known as acid-base homeostasis. It is nearly impossible for food to change the pH value of blood in healthy people, although tiny fluctuations can occur within the normal range.”

As a result, it is important not to remove all acidic foods from your diet and to include some in each meal.

Nishtha, who runs The Gut Expert, says: “Most experts believe that we should be aiming for a 7:3 ratio of alkaline to acidic foods.”

http://www.youtube.com/watch?v=DHg5jDN37e8

What can you eat on the alkaline diet?

The following foods are high or moderate in alkaline, so can be included freely in an alkaline diet:

• Fruit -  Raspberries, strawberries, cherries, cranberries, blackcurrants, apples, avocados, figs, etc
• Vegetables - Spinach, kale, Swiss chard, asparagus, broccoli, cauliflower, cucumber, celery, peppers, green beans, peas, sweet potatoes, carrots, onions, etc
• Beans - Butter beans, soy beans, white haricot beans
• Nuts - Cashews, almonds, chestnuts
• Herbs - Coriander, parsley, dill, basil
• Seaweed - Spirulina, chlorella
• Grains - Quinoa, buckwheat, spelt
• Tofu
• Garlic
• Ginger
• Bone broth
• Chia seeds
• Avocado oil and coconut oil

When following an alkaline diet, it is advised to buy organic produce whenever possible.

Nishtha explains: “This is mainly the reason that it is healthy, it takes you back to basics. You eat a whole food diet, packed with fruits and vegetables, raw and cooked. This in turn helps curb cravings and increases your vitamins, minerals and phytonutrient status.”

What can you not eat on the alkaline diet?

While no foods should be completely removed from your diet, it is worth reducing the following acidic foods:

• Meat - Beef, pork, lamb, veal, etc (as well as processed meat such as ham, sausages, salami, corned beef, etc)
• Poultry
• Fish
• Diary - Pasteurised milk,  cheese (especially hard cheeses), yoghurt, etc
• Eggs (the yolk in particular)
• Grains - Rice, pasta, rolled oats, cereals, rye bread, whole wheat bread, etc
• Sugar - Ice cream, sweets, chocolate, fizzy drinks, etc

However, a small amount of natural fats such as olive oil, cream, butter and milk and protein, like chicken and fish should still be included in your diet.

Top 20 alkaline foods

While lots of different food is alkaline, these are 20 of the top alkaline foods:

• Kale
• Spinach
• Swiss chard
• Green beans
• Cucumber
• Asparagus
• Broccoli
• Peppers
• Onion
• Garlic
• Raspberries
• Strawberries
• Cherries
• Cranberries
• Kiwis
• Oranges
• Apples
• Spirulina
• Chlorella
• Ginger

How can I make my body alkaline quickly?

The human body is constantly trying to regulate its pH balance and it is therefore difficult to make your body alkaline quickly. However, by increasing your intake of alkaline foods and reducing your level of acidic foods, you may be able to change it slightly.

Nishtha also recommends reducing caffeine and replacing it with organic teas such as rooibos, ginger, lemongrass or nettle. Plus she suggests sticking to a schedule of eating meals at the same each day. However, she says: "Bear in mind that the body is very clever and it is regulating the pH balance consistently. So it is actually quite difficult to change it with just food, at least in your blood. Your urine will vary depending on what you have ingested.”

Louise agrees: “The idea that you can make your body more alkaline is currently contentious given what we know about the need to keep pH stable within such a narrow range.

"However, the recommendations to follow are to ease up on your consumption of at least some of the highly acid forming foods in your diet and to find ways to replace some of those acid forming foods with loads of veggies and fruits, which you should be eating in every meal."

Alkaline diet 7 day meal plan

Monday

Breakfast – Cantaloupe melon slices with raspberries and blackberries Lunch – Bean and pepper salad Snack –  Crispy kale (baked with sea salt) Dinner – Butternut squash risotto with cooked spinach

Tuesday

Breakfast – Banana smoothie Lunch – Moroccan chicken salad Snack – Pear Dinner – Miso tofu with stir-fried ginger greens

Wednesday

Breakfast – Chia breakfast pudding (made with almond milk) Lunch – Pumpkin soup Snack – Figs Dinner – Salmon with roasted sweet potato and asparagus>

Thursday

Breakfast – Berry smoothie Lunch – Watercress tabbouleh Snack – Handful of cashew nuts and almonds Dinner – Three bean stew

Friday

Breakfast – Quinoa porridge with cooked apple Lunch – Carrot soup Snack – Red pepper and celery sticks Dinner – Leek, asparagus and pea pasta(with whole grain pasta)

Saturday

Breakfast – Smashed avocado with grilled vine tomatoes Lunch – Sweet potato noodles Snack – Handful of dates Dinner – Cauliflower pizza

Sunday

Breakfast –Banana pancakes Lunch – Courgette, pea shoot and pomegranate salad (with olive oil and apple cider vinegar, sprinkled with roasted pumpkin seeds) Snack – Cucumber and carrot sticks Dinner –Root vegetable tagine

Video of the Week 

The Zone diet has been a popular way to lose weight for more than 30 years.

Created by Dr Barry Sears, it is a high protein diet, alongside others like the Aktins diet and the Dunkan diet. 

One of the benefits of the Zone diet is that the food you can eat is quite varied. This is because the plan involves dividing your snacks and meals into protein, carbohydrate and fat portions. 

Dietitian Sophie Medlin explains: "The Zone Diet involves sticking to a strict ratio of 40% carbohydrate, 30% protein and 30% fat at every meal."

The idea behind the diet is that when people eat the right balance of food they get in ‘the Zone’ to achieve and maintain weight loss. Studies have found it can also reduce inflammation, which can lead to weight gain and type 2 diabetes.

The Zone diet also promotes eating carbs with a low glycemic index (GI). This means they provide a slow release of sugar into the blood to keep you fuller for longer.

So having the proper balance of these nutrients at every meal keeps your hormones in check, while managing hunger and fatigue for the next four to five hours. 

As a result, while it is recognised as one of the diets that work fast, some people also use it to make life-long dietary changes.

What foods can you eat on the Zone diet?

The foods you can eat on the Zone diet are divided up into protein, carbohydrates and fat. For every meal or snack, you should be aiming for 30% of your plate to be lean protein. Another 30% of your plate should be monounsaturated fat, not saturated fats and omega-6 fats. The remaining 40% of your plate should be carbohydrates, with a low GI. This includes lots of colourful vegetables and a little fruit. 

Studies have found that low GI diets can result in improvements in glycaemic control, blood pressure, and inflammation of people with controlled diabetes. 

The food choices are actually quite similar to the Mediterranean diet and water is the main drink on the plan.

Here is a list of good foods to include in the Zone diet: 

Protein

• Poultry - Skinless chicken and turkey
• Fish - Salmon, cod, haddock, seabass, sole, scallops, prawns, etc 
• Lean meat - Beef, pork, lamb, etc
• Tofu
• Egg whites 
• Low-fat dairy - Yoghurt, soft cheese, milk, etc

Monounsaturated fat 

• Olive oil
• Nuts - Almonds, cashews, pecans, pistachios, hazelnuts, etc 
• Avocados

Carbohydrates (with a low GI)

• Vegetables - Tomatoes, cucumber, cauliflower, mushrooms, broccoli, green beans,  spinach, kale, asparagus, aubergine, peppers, etc
• Fruit - Apples, pears, plums, oranges, strawberries, cherries, blueberries, grapefruit, etc

Nutritionist Nishtha Patel, from The Gut Expert, says: "The Zone diet is quite similar to the Mediterranean diet as you eat lots of veg, some fruit, a little protein, small amounts of healthy fats and very little starchy grains. It is anti-inflammatory and balances hormones, helps weight loss and blood sugar balancing.

"The biggest difference between the two is that the Zone diet includes very little grains and a lot more emphasis on non-starchy vegetables. This small difference makes a huge impact on balancing blood sugar and hormones. The extra fibre from the vegetables is rich in prebiotics, thus improving gut health. The extra antioxidants and polyphenols from the vegetables also help decrease inflammation in the body."

What foods can't you eat on the Zone diet?

While no foods are officially 'banned' on the Zone diet, the plan encourages followers to avoid eating carbohydrates with a high GI, as well as those that are refined or processed.

The following foods should therefore be avoided where possible:

• High sugar fruits - Mangoes, cherries, grapes, pears, bananas, figs, raisins, etc
• Starchy vegetables - Potatoes, sweet potatoes, carrots, squash, corn, etc
• Sugary food and drink - Cakes, sweets, fizzy drinks, fruit juice, etc
• Refined and processed carbohydrates - Bread, pasta, cereals, white rice, etc
• Caffeinated drinks - Tea, coffee, etc
• Alcohol

How to follow the Zone diet?

There are two different methods you can use to follow the Zone diet: the hand-eye method and the food block method. Many people find the hand-eye method easier to use when they are starting out. They then move onto the block method as they become more confident with the plan.

The hand-eye method

The hand-eye method in the Zone diet simply means using your hands and eyes to judge the amount of food on your plate corresponds with the required protein, fat and carbohydrate percentages. 

So firstly, use the palm of your hand to estimate the size and thickness of a piece of protein for one third of your plate. Secondly, add a small amount of monounsaturated fat to the next third of your plate. Finally, fill the remainder your plate with plenty of low GI carbohydrates.

Your hand can also act as a reminder to eat five times a day and to never go more than five hours without food.

The food block method

Once you feel comfortable with the basics, many people then move onto the Zone diet’s food block method. This is considered to be a more precise way to achieve the correct balance.

Zone food blocks are a measurement used to define how much of these macronutrients you should be eating throughout the day. Each food block consists of one block of protein, one block of carbohydrate and one block of fat. 

The goal is to have a 1:1:1 ratio of protein, carbohydrate, and fat blocks at every meal and snack. The average female eats 11 blocks each day and the average male 14 blocks each day. Although you can use this calculator to work out exactly how many blocks you should be consuming.

One block is measured as 7g of protein, 9g of carbohydrate minus fibre and 1.5g of fat (if you use animal protein at a meal) or 3g of fat (if your protein source is vegetarian).

What are the benefits of the Zone diet?

The benefits of being on the Zone diet include weight loss and feeling fuller for longer. There is also some evidence to suggest that a low GI diet can reduce the risk of health conditions, such as heart disease and diabetes.

Sophie, who is the director of CityDietitians, says: “The Zone diet promotes slow release carbohydrates, lean protein and fruits and vegetables and limits processed foods in the same way that evidence-based dietary guidelines do.”

Many people also like the Zone diet as it offers more variety than some other high protein diets, such as the Atkins diet. 

What are the negatives of the Zone diet?

Dr Sears is so confident about the Zone diet that he has conducted research into whether the plan should be adopted as a national diet in the US to tackle issues with obesity and type 2 diabetes.

However, some of the criticism of the Zone diet is that there is not enough scientific evidence to support it.

Some people also reported feeling tired on the plan. This study found that athletes who followed the diet for a week lost weight, but experienced greater levels of exhaustion.

Sophie also warns that it restricts some healthy foods. She says: “The diet restricts some fruits and vegetables which is always a diet red flag. It also eliminates most carbohydrates. This restriction and demonisation of healthy foods and key food staples is harmful to our relationship with food and can lead to anxiety about eating.”

While the Zone diet can be followed by vegetarians it may be more difficult as it limits some grain foods.

Is the Zone diet right for you?

The Zone diet may suit you if you are looking to lose some weight and cut out unhealthy and processed food from your diet. People who are at risk of heart disease or diabetes may also find it to be beneficial.

However, if you already have diabetes or high cholesterol you should check with your doctor before starting the Zone diet.

The plan is not suitable for people with kidney issues, due to the high protein.

http://www.youtube.com/watch?v=aAK6tB74abo

Video of the Week

The Special K diet was first launched back in 2004 with the enticing promise that women could 'drop a jean size in 2 weeks'.

An extreme diet for people hoping to shed a few pounds quickly. The Special K plan is a calorie-cutting diet that works fast to deliver results by asking individuals to swap certain meals for a bowl of the cereal with milk instead. Whilst it sounds simple enough, many health professionals would not recommend the Special K diet as a long-term plan. With there being much healthier and more sustainable ways to lose weight should you like to. 

"Special K is relatively low in fat and complex sugars, making it a go-to healthy cereal for a low-calorie breakfast," says clinical nutritionist Marina Abdalla. "Although fortified in vitamins and minerals like Vitamin A, C, E, B vitamins and potassium it doesn't provide all the nutrients an individual would need to make the Special K diet a sustainable, long-term meal replacement."

What is the Special K diet?

The Special K diet is a 14-day program that sees people eat the cereal for two of their three meals a day. It's suggested that by swapping out meals with Special K portions will encourage weight loss.

Dieters tend to eat Special K with low-fat milk for breakfast and lunch. Followed by a healthy evening meal thats packed with fat-burning foods like oily fish, lean protein and fruit and vegetables.

It proved popular when first introduced back in the early 2000s, for being cheap, convenient and easy to follow. Those on the plan also wouldn’t have to starve themselves - as the cereal worked as a replacement meal that could actually be eaten. This seems much more satisfying than having a shake or something similar.

Special K diet plan

• Breakfast: One serving of Special K cereal with skimmed milk and fruit.
• Lunch: Repeat your breakfast meal or substitute with a Special K Protein Meal Bar or Protein Shake.
• Dinner: Tuck into an evening meal of your choice.

Whilst the evening meal is up to you, the idea is that individuals will choose a healthy low-calorie meal that includes some five-a-day portions. Whilst on the diet, Kellogg's recommend healthy foods such as fruits, greek yogurt, low-fat milk, fish, chicken, vegetables and dairy that are low in carbs and fat content.

Looking for inspiration? The old Kellogg's Special K online plan (which is now unavailable) suggested dinners like grilled salmon and veg, a tasty prawn stir fry or a spring chicken tray bake.

Dieters are also encouraged to enjoy two healthy snacks throughout the day. Be that fruits and vegetables or the Special K cereal bars.

• Snacks: Try Special K Protein Meal Bars, Protein Shakes, Breakfast Shakes, Protein Granola Bars, Crackers, Cracker Chips, or Popcorn.

Kellogg's have also shared a number of low-calorie snack ideas on their social pages. And these can definitely be enjoyed as part of the Special K diet plan. We especially like the look of this crunchy banana popsicle which you can whip up with just 3 ingredients. And you can find more Kellogg's recipes like this to try on their official website.

How does the Special K diet help you to lose weight?

"The Special K diet helps you lose weight by restricting your calorie consumption," explains Nutritionist Marina Abdalla at Express Pharmacy. "By swapping two meals with a bowl of Special K slashes your calorie intake significantly, causing the body to be in calorie deficit. 

A calorie deficit - Abdalla explains - is when "a person loses weight as they burn more energy than the energy consumed."

According to the NHS website, the daily calorie intake for a woman is 2,000 and 2,500 for a man. If you do the maths - two bowls of Special K a day is less than 400 calories (depending on your portion size and choice of milk) - and that's also half the number of calories recommended on another popular regime, the Fast 800 diet. So unless you're eating a huge greasy takeaway for tea, you'll definitely be under your daily calorie allowance.

Special K is also low in fat (1.3g in an 100g portion). And so swapping otherwise fatty meals for two bowls of this cereal will also benefit your body.

Indeed, the results of a 2002 study done at Purdue University (funded by Kellogg’s) showed that replacing regular meals with calorie and portion controlled cereal meals could result in weight loss. Study participants took in an average of 1,590 calories per day and cut their fat intake in half.

"Substituting cereal for higher-calorie meals can help people trim calories and fat," said study author Rick Mattes, PhD. "In the study, we found those reductions were doable and resulted in about a 4.4 pound weight loss over a two week period."

How much weight could you lose with the Special K diet?

According to Kellogg's, individuals can lose up to 6 pounds in 14 days on the Special K diet. The brand also had the famous slogan that you could 'drop a jeans size in 2 weeks' whilst following the plan.

This may sound too good to be true but science actually supports this statement. One 2015 study - funded by Kellogg’s - found that those on the Special K diet lost between 0 and 13 pounds at the end of two weeks. Some of these participants even lost up to 10 percent of their body fat. And as for average weight loss, the total after two weeks was around 3.5 pounds.

Of course, weight loss differs from person to person, being dependent on factors like age and genetics.

It's also important to note that whilst the Special K diet specifies the bowl servings (140g with 100ml milk), it does not provide details on content or portion control of your chosen third meal. As such, if your meal is loaded with fat and calories, the calorie savings from the rest of the day could be negated - and you won’t lose weight.

How many calories are there in a bowl of Special K?

There are 120 calories in a 140g bowl of Special K. This is Kellogg's recommended serving size which equates to about the size of the palm of your hand.

Obviously, you'll be enjoying the cereal with some milk and this adds additional calories to your meal:

• Skimmed milk (100ml) + Special K (140g) = 155 cal (an extra 35 calories)
• Semi-skimmed milk (100ml) + Special K (140g) = 167 cal (an extra 47 calories)
• Whole milk (100ml) + Special K (140g) = 188 cal (an extra 68 calories)

Special K diet pros and cons

Pros

✅  Easy: The Special K diet is straightforward without too much weighing and measuring (once you’ve measured the serving size a couple of times you’ll know what to do without scales).

✅  Cheap: Replacing a meal with cereal and milk is far cheaper than buying in specialist meals or lots of fruit, veg, lean protein and grains. "It can therefore reduce the cost of weekly shopping," says Marina.

✅  Accessible: "Special K can be purchased in any supermarket," says Marina.

✅  Fast: No need to learn any new recipes and your bowls involve "no cooking preparation or cooking appliances required".

✅  High in fibre: Helping you to feel full and less prone to snacking. "The fibre within Special K provides a slow release of energy keeping your blood sugar levels stable," Marina tells us.

✅  You can still eat what you love: Well, to a certain extent. No one’s advocating tucking into a giant pizza or a tub of ice cream. But within reason, dieters can enjoy a good meal at the end of the day, as long as it doesn’t contain too many calories or too much fat.

✅  There’s some variety: There are 10 different types of Special K cereal to choose from, including Original, Red Berries, Chocolate, Peach & Apricot, Creamy Berry Crunch, Oats & Honey, Fruit & Nut, Nourish Berries, Nourish Seeds and Nourish Cranberry & Apple to help mix things up a bit. Kellogg’s have also increased the range of snacks available since the diet first launched to add more choice for followers of the plan.

✅  Free: There are no weekly diet club fees to pay and the ingredients are cheaper than buying a ‘normal’ lunch or say, a continental breakfast.

Cons

❌  The weight lost is most likely to return: "The Special K diet is not a long-term solution and there's a risk of weight gain once finished," says Marina. 

❌  It's nutritionally limited: Eating cereal and milk twice a day is a lot less nutritional than eating eggs, fish, salad, fresh fruit and vegetables. "Nutritionists wouldn't recommend that this would be the best way to lose weight due to the lack of variety and consumption of key vitamins and minerals required for optimum body performance," she adds.

❌  Dangerous for people with certain conditions: If you are at all concerned, you should not do the diet, and instead eat a healthy, balanced diet combined with regular exercise.

❌  Third meal rule: "Little guidance is provided on what meals should be consumed for dinner, which may result in overeating," she tells us.

❌  It could get boring: Eating the same thing 14 times in one week could start to grate after a while. Dieters may find themselves desperate for a change on day three.

❌  Mood swings: We've all heard of being hangry. "Reduced calorie consumption may affect mood and concentration," points out Marina. 

❌  May be difficult to follow in social settings: As Marina puts it: "Who wants to whip out a bowl of cereal at a social gathering?!"

The Special K diet: A Nutritionist's verdict

Nutritionists like Marina Abdella would not recommend the Special K diet.

"I'll pass," she tells us. "A good Nutritionist would always encourage a healthy balance of different food groups. Food should still provide a sense of enjoyment, nourishing you with the energy and calories you need to attain your weight loss goals.

"There are millions of healthy swaps that can be made in replace of your regular meals that will achieve the long-lasting weight loss results that you want. Swap your chocolate bar snack for sliced apple and peanut butter; high in protein and super tasty."

Related features:

• 7 day detox plan
• Lose 2 stone in 8 weeks diet plan
• What is the 1,000 calorie meal diet?
• What is the Keto diet?
• The Sirtfood Diet
• What is reverse dieting?

Video of the Week:

Arguably the most famous high protein and low carb eating plans, the Atkins diet has both fans and critics.

Atkins is a low carb diet that is loved by many (it's a popular celebrity diet too) for helping followers lose weight fast. It's often compared to the ketogenic diet, but there are differences. While a keto diet sticks to a very low carb intake, Atkins dieters will add more carbs over time during the four diet phases of the plan.

For many, this quick weight loss can be very galvanizing. Nutritionist David Stache told us, "By reducing carbs so drastically, glycogen levels (stored carbs) in the body drop, which means the number on the scales drop quickly too."

However, there have been numerous studies to test the efficacy of the Atkins diet plan – with mixed results. To date, low carb diets continue to have both promising and potentially damaging results, as outlined below.

If you are wondering whether the Atkins diet plan is right for you here we explain what the Atkins diet is, how it works, what you can and can't eat. We also look at the pros and cons of following a low carb diet so you can decide if it's the right choice for you.

What is the Atkins diet?

The Atkins diet is a low carb weight loss. The idea behind the Atkins Diet is that by drastically reducing your carbohydrate intake, your body will use up your fat stores far more quickly.

The Atkins diet works in four phases. The aim says registered nutritionist Sophie Elwood, "is to put your body into a position where it begins to use its glycogen stores as energy – eventually burning fats for energy once the glycogen stores are low. It's similar to the ketogenic diet insofar as you have a higher ratio of protein and fat to carbohydrates."

Low carb diets came to the public's attention in the early 1970s when cardiologist Dr Richard Atkins' Diet Revolution: The High Calorie Way to Stay Thin Forever was published. The book went on to become one of the bestselling books in history. It wasn't until the early 2000's however that the Atkins craze really took off. This was when many celebrities, including Jennifer Anniston and Renee Zellweger, were reported to be huge fans of the diet plan.

Nearly half a century since Dr Atkins first published Diet Revolution, the Atkins diet has evolved into a global business and, today, 'Atkins' is synonymous with low carb eating. '"Over the years, the Atkins diet has become more than just a nutrition plan, growing into a brand that includes meals, books, and snacks," says David Stache, sports nutritionist at pro-athlete supplement brand Instant Knockout. "Underpinning all of these is a philosophy that to lose weight, the focus should be on low carb foods – not calories."

Atkins diet phases 1 to 4

As a diet the Atkins has four phases, explains David. These are:

1. Induction. Less than 20g carbs per day for two weeks (also known as the Atkins 20/Phase 1)
2. Second stage. Adding in more carbs, plus nuts, leafy greens, and some fruits (also known as Atkins 40/Phase 2/Balancing)
3. Pre-maintenance stage. Adding in more carbs as you close in on your goal weight (also known as Atkins 100/Phase 3/Fine-tuning)
4. Maintenance. Going back to eating healthy carbs in an amount your body can tolerate without gaining weight (also known as the lifelong phase).

Phase 1: the induction phase

'The original Atkins diet, now known as ‘Phase 1’ or ‘Atkins 20’ was very restrictive and difficult to maintain for a prolonged period,' says David. 'This phase is the greatest shock to the system and is all about kickstarting your weight loss journey.'

Sophie, registered associate nutritionist at Exante Diet, continues: 'This stage of the Atkins diet focuses on restricting carbs as much as possible. It's encouraged to keep carbs below 20g a day and when you might expect to lose the most weight due to the loss of water and glycogen stores.' People report losing up to 15lb (around a stone) in this time, though how much you lose depends on your current weight, health and activity levels.

Here's what you can't eat or drink in Phase 1:

• Alcohol
• Bread
• Dairy (except cheese and butter)
• Fruit (including fruit juices)
• Grains
• Starchy vegetables (e.g. corn, peas and potatoes)
• Sugar (including cakes, sweets and soft drinks)

Although Atkins isn't a calorie-counting diet it's suggested that women aim for 1,500-1,800 cals a day, and men 1,800-2,200 cals a day. 'These are within a healthy range to aim for," says Sophie. "Going over this would make it more difficult to achieve weight loss."

According to the Atkins website follow this stage for a minimum of two weeks, although the site encourages people to follow it for much longer should they wish to shed more pounds.

https://www.youtube.com/watch?v=5s10IzwlXfE

Phase 2: the second stage

This stage is a little easier. Here you "begin to reintroduce carbohydrates, allowing for between 25-45g day," says Sophie, who explains that it's recommended that more carbohydrates are reintroduced slowly to avoid gaining the weight you've lost. "It’s also important to opt for carbohydrates that will provide the most health benefits and keep you full, so eat fibrous varieties of carbs, such as oats, brown rice and wholegrains," she adds.

You can now include restricted amounts of:

• Berries
• Cream
• Leafy greens
• Legumes (including black beans, chickpeas and lentils)
• Melon
• Nuts
• Yogurt

You won't lose as many pounds during this phase. And remember, says Sophie, that throughout each phase "going over the daily calorie recommendations may impede weight loss." Stay in this phase until you're around 10lb from your goal weight.

Phases 1 and 2 are when you're most likely to give up the diet. "It's thought that the first two stages are the most challenging," says Sophie. "This could be due to the intense restrictions of carbohydrates, and it can take time for the body to adjust to burning fat for energy (ketosis)."

Phase 3: the pre-maintenance stage

Phase 3 can be a much easier phase to follow. "Again, this phase brings in more carbs, with a net of 100g per day and a wider variety of foods," says David. "This stage of fine-tuning is aimed at getting you closer to your goal weight but at a slower rate."

Now you can eat more:

• Fruit
• Starchy vegetables (such as carrots, corn, peas and potatoes)
• Wholegrains (such as barley, brown rice, oatmeal, quinoa, and wholewheat bread and pasta)

At this point you may experience some weight gain. This, says Sophie, is due to a build-up of glycogen stores and water retention. However, if you "abide by a healthy diet, full of fresh fruits and veggies, lean protein and wholegrains, and stick within the recommended calorie window, you should continue to see positive changes," she says.

This stage also prepares followers for the final stage of the diet, which focuses on maintenance.

Phase 4: maintenance – or the final, lifelong phase

This phase, explains David, is aimed at keeping you at – or close to – your goal weight, but with more carbs and food. You will continue to eat low-carb – just not as low. This amount tends to be around 100g carbs a day, though it can be slight more or less depending on how your body responds to carbs. "Here, you should be aware of the amount of carbs you can include in your diet without gaining weight," says Sophie.

David told us, 'The beauty of this phase is that should you gain weight, you can quickly take a step back to an earlier phase without much stress,"

Atkins diet pros and cons

Sophie explains that "like any diet that requires you to make drastic changes to your diet, the Atkins diet can be difficult to stick to long-term." She adds that, for some, it may even be too much to stick to short-term. "That being said, the Atkins diet does have a fairly even number of pros and cons," she says.

David adds: "It’s an easy solution to most as by cutting out carbs, they end up cutting a large portion of their calories. Plus, cutting out carbs means cutting out higher calorie, poor-nutrient-dense foods."

Pros

There are clearly defined guidelines - If you're someone who struggles to stick to a diet, the Atkins offers some handholding to keep you on track. 'The one thing many people struggle with is the inevitable waning of motivation, which in turn can lead to reckless abandonment of their nutrition,' says David. 'The Atkins diet has very clearly defined guidelines which some people require to build resilience.'

It's filling - One of the major issues with any diet is feeling hungry all the time. But a high fat, moderate protein plan such as the Atkins can be very satisfying and leaving you feeling fuller for longer. 'Protein and fat take longer to digest than carbohydrates, therefore helping you feel satiated and less likely to snack and overeat,' says Sophie.

The scales move quickly - What the Atkins is perhaps most well-known for is its quick results. When followed correctly studies found that women experienced significant weight loss at the beginning, though this does tail off. "Like any strict diet, weight loss is usually achieved," says Sophie. 'The Atkins diet focuses primarily on restricting carbohydrates so rapid weight loss in the initial phase is expected. This partly due to the loss of water and glycogen stores," she reiterates.

There's no calorie counting - Another big draw to low carb eating plans is the absence of calorie counting, which many of us find time-consuming. "To lose weight you need to be in a caloric deficit; however, many people find calorie counting tedious and frustrating," says David. "But with the Atkins diet the focus is on foods, not calories. You only to have focus on net carbs," he says.

It's tasty - Carb lovers may disagree, but as Sophie succinctly puts it: "Where there’s fat, there’s flavour.' People often rave about the Atkins because it doesn't follow the traditional diet principles of avoiding fatty or 'naughty' foods. "Often people express that they don’t feel as though they’re on a diet when they’re on Atkins," says Sophie. "Because you can enjoy a variety of foods that are filling and indulgent, like steak, pork chops and cheesy omelettes."

It can reduce symptoms of type 2 diabetes and alleviate other conditions - Studies show that following a low carb ketogenic diet "can be highly effective in improving glycemic control and weight loss in adults with T2D [type 2 diabetes]." There's also evidence that indicates that a keto eating plan can improve epilepsy as well as "acne, cancer [though there is also contradictory research to dispute this – see below], non-alcoholic fatty liver disease, polycystic ovary syndrome, and Alzheimer disease."

Cons

The Paleo diet, also known as the Caveman diet or the Paleolithic diet, works by only allowing foods that were available in the Stone Ages.  

Paleo comes from the word Palaeolithic. This diet focuses on foods that were around before the agricultural revolution. So foods that could be hunted or foraged. The thinking behind the diet is that our bodies haven’t evolved much since Paleolithic times so we are not designed to eat many of the foods that are around now.

Similar to clean eating, the diet excludes any foods with modern toxins. This limits followers to natural ingredients and whole foods - such as meat, fish, fruit, vegetables, and nuts - that are more filling and/or have fewer calories than processed foods.

Studies have shown that returning to the eating habits of our ancestors is a great way to lose weight, and can reduce the risk of diseases such as diabetes and heart disease. The Paleo diet is a steady, long-term plan - so ideal if you're after a lifestyle change, rather than a quick, extreme diet.

What is the Paleo diet?

The Paleo diet follows the eating habits of Paleolithic humans thousands of years ago. 

Sophie Medlin, consultant dietitian and director of CityDietitians, explains: “Typically the Paleo diet will include foods that would have been hunted or gathered by our ancestors. This would include meat and fish, fruit, vegetables, nuts and seeds. What we end up with is a diet that is low in carbohydrates and processed food and high in meat but also fibre.” 

By avoiding processed foods, followers may dramatically reduce their intake of trans fats, salt, and sugar. Cutting out dairy and legumes can also help some followers with their digestion, as these foods types can often cause bloating and stomach issues.  

Sophie says: “Generally, anything processed, including ground grains, are avoided. This means that bread, pasta and many other carbohydrates are excluded. Some proponents of the Paleo diet will also exclude foods like lentils, chickpeas and rice which, of course, would have been eaten by our ancestors, but may not induce weight loss in the same way as a very low carbohydrate version of the diet will.”

In addition, the benefits of not drinking alcohol are well-documented and the Paleo plan also advises cutting it out from your diet.

Researchers found that participants consumed less calories per day than those who followed a Mediterranean diet. Plus it also improved glucose tolerance, which is important in the fight against type 2 diabetes.

Because the Paleo diet does not include processed foods, it is said to reduce the risk of obesity which research shows they are linked to. 

In this study as well as losing weight, participants saw a reduction in their liver fat, which can be a high-risk factor for other diseases.

Paleo diet food list

The Paleo diet food list includes whole and unprocessed food - ideally organic produce if possible. These are the foods you can eat:

• Fresh fruit - all non-dried fruit - including apples, oranges, pears, bananas, strawberries, blueberries, raspberries, grapes, kiwis, avocados, etc
• Fresh veggies - all non-starchy veg - including sweet potatoes, potatoes, carrots, broccoli, spinach, kale, pak choi, Swiss chard, peppers, aubergines, courgettes, tomatoes, garlic, etc
• Fish - Salmon, cod, haddock, plaice, tuna, seabass, white fish, trout etc
• Shellfish - Prawns, mussels, oysters, crab, lobster, scallops, etc 
• Grass-fed meat - beef and pork trimmed of visible fat, but nothing processed
• Game-fed meat - goose, wild boar, wild turkey, pheasant, quail etc
• Lean poultry - chicken or turkey breasts, skin removed
• Free-range eggs - limited to 6 a week
• Unsalted and unsweetened nuts - Brazil nuts, hazelnuts, cashews, pistachios, walnuts, etc
• Seeds - Chia, hemp, sunflower, pumpkin,  sesame, poppy, etc
• Healthy oils (use in moderation - less than 4tbsp a day) - think olive, flaxseed, coconut, extra virgin olive oil and avocado oil
• Honey

Food to avoid on the paleo diet

Food to avoid on the Paleo diet includes anything that is processed. This includes:

• Processed foods (Sweets, crisps and other processed food)
• Refined vegetable oils
• Dairy - all processed foods made with any dairy products including butter, cheese, cream, yogurt and milk
• Fatty meats - bacon, ribs, chicken legs/thighs/wings/skin, pork/lamb chops, etc
• Grains and cereals - Bread, pasta, rice, oats, barley, rye, spelt, wheat, maize, etc 
• Legumes - beans, chickpeas, peas, lentils, peanuts, soybean products etc
• Refined sugars - Chocolate, sweets, fizzy drinks, fruit juice, ice cream, etc
• Starchy veg - potatoes and all potato products, cassava root, tapioca pudding, yams
• Overly salty food - salad dressings, condiments, ham, olives, processed meats, sausages, smoked/dried/salted meat, canned meats and fish, chips, pickled foods
• Sunflower oil, soybean oil, grapeseed oil, etc
• Fruit juice
• Soft drinks
• Alcohol

What does a typical Paleo day look like?

Due to its strict nature, the Paleo diet encourages a gradual adjustment, so a typical day shifts as time goes on.

Dr Loren Cordain is the author of The Paleo Diet: Lose Weight and Get Healthy By Eating The Food You Were Designed To Eat is a highly-rated book on the subject. The book breaks down how you can incorporate caveman eating rituals into everyday life.

To make the transition easier, Dr Cordain has developed 3 stages to help the body adjust, giving you an idea of how your days might look.

Stage 1 - Entry level

Dr Cordain explains that on average we eat 20 meals a week, so to start the Paleo diet he suggests leaving 3 of the meals 'open'. In other words, you can eat what you like. The open meals, he says, provide a good opportunity to taste some of the foods you may miss the most. This also helps the body adjust to the gradual removal of major food groups.

Also, during this stage you may still have salad dressings, sauces, coffee, alcohol and sugar-free soft drinks. Start using them in moderation to assist with the transition. Stay on this stage until you feel comfortable with the adjustments and then move on.

Stage 2 - Maintenance level

For the second stage the 'open' meals are reduced to 2 per week. At this level you should restrict all transitional foods to these 2 meals.

Stage 3 - Maximum Weight loss Level

This stage leaves only 1 'open' meal per week. Dr Cordain says: 'This is the highest level, designed for true Paleo diet aficionados who wants to maximize health and wellbeing, or for individuals suffering from true obesity or high levels of chronic disease who need to maximize the therapeutic effects of the diet.'

Once you know what you can and can't eat on a Paleo diet you can make your own meals. Below, Dr Cordain has given an example of what a full day of meals might look like on the Paleo diet.

Paleo diet meal plan

A Paleo diet meal plan should include lots of fresh, good-quality food. By replacing processed food with plenty of fruit, vegetables, meat and fish, as well as nuts, seeds and eggs, you should find yourself feeling full after meals. Here is a suggestion for a seven-day Paleo diet meal plan:

Monday

Breakfast - Poached egg and spinach Lunch - Smoked salmon and avocado salad Snack - Crispy kale (baked with salt and pepper) Dinner - Steak tartare with green salad

Tuesday

Breakfast - Green smoothie (made with coconut milk) Lunch - Omelette with red onion and cherry tomatoes Snack - Apple/Pear Dinner - Fish and broccoli tray bake

Wednesday

Breakfast - Oat-free porridge with banana Lunch - Roasted pumpkin soup Snack - Mixed berries, such as strawberries, raspberries, blueberries or cherries Dinner - Rustic garlic chicken tray bake 

Thursday

Breakfast - Chia pot (mix chia seeds with almond milk and flaked almonds and leave in the fridge overnight) Lunch - Chunky English garden salad Snack - Mixed sunflower and pumpkin seeds Dinner - Bun-less beef burger with sweet potato wedges

Friday

Breakfast - Scrambled eggs and mushrooms Lunch - Honey and mustard chicken wrap (made from coconut flour) Snack - Cucumber and carrot sticks Dinner - Spiralised courgettes with cheese-free pesto

Saturday

Breakfast - Pancakes (replace flour with almond/coconut flour) with blueberries and pure maple syrup Lunch - Broccoli salad Snack - Mixed nuts Dinner - Pan-fried salmon fillet with crushed new potatoes and shoots 

Sunday

Breakfast - Red fruit smoothie Lunch - Scrambled eggs with avocado, tomatoes and spring onion Snack - Red pepper and celery sticks Dinner - Lamb with roasted radishes and leeks

Is the Paleo diet suitable for everyone?

The Paleo diet has been proven to work and may be suitable for people who feel like they eat too much sugar or processed food. Going back to basics could help to get your eating back on track. However, while it does have its benefits, the Paleo diet may not be suitable for everyone. 

Critics of the plan point out that it eliminates entire food groups. This can mean that it could be difficult to get adequate amounts of certain vitamins and nutrients, such as fibre, calcium and vitamin D. 

Hayley Field, owner of health coaching business Food Ninja, says: “As with all diets, Paleo works due to being in a calorie deficit, which is inevitable when you cut out processed foods. For any diet to work, it needs to be sustainable and for that reason it’s not suitable for everyone.”

Likewise, the diet’s focus on meat raises concerns about the amount of saturated fat followers of the diet are consuming. Saturated fat has been shown to increase the risk of heart disease.

As a result of the restrictions, some people do find the Paleo diet quite limited. For example, it can be difficult for vegetarians to follow as it excludes some of their main food groups, such as grains and legumes.

The Paleo diet can also be expensive, as it is recommended to buy the best quality meat possible and excludes cheaper food staples, such as grains.

Sophie also advises: “Anyone who has diabetes or who is on any medication that lowers their glucose shouldn’t follow this diet without advice from their doctor or dietitian.” 

Video of the Week 

While the most famous is Atkins, there are other low carb diets for weight loss that many people have success with. But are they right for you?

Registered dietician Claire Muszalski told us, "Low carb diets for weight loss have been popular for years. Most of their popularity is based on their promises to help followers lose weight fast or health benefits. According to Diabetes UK, these benefits include lower blood sugar levels and less risk of hypos, more energy and focus, fewer cravings for sugary or junk foods, and a reduced risk of long-term health problems associated with diabetes.

However, there are often unwanted side effects. These most commonly include bad breath, constipation, and headaches. But in extreme cases can lead to more serious illness, such as heart disease and cancer – in part due to the high animal fat content.

While many dieticians recognise low carbs diets can be good for weight loss, they'd also advise against cutting out entire food groups for a long period of time. Claire told us: 'In general, low carb diets work because you are likely reducing your overall calorie intake by cutting out many high calories or low nutrient density foods. I believe in limiting portions and following a plan that is sustainable for your lifestyle but would always hesitate to suggest a diet pattern that completely cuts out any food groups. Eliminating all healthy wholegrains or fruits, for example, can leave you at risk for nutrient deficiencies in the long run,' she warns.

Our advice? Check with your doctor first – in case a low carb diet clashes with any health conditions or lifestyle activities – and follow a low carb diet for a short period. When you go back to eating normally, limit refined carbs and sugar. Focus on eating a moderate amount of carbs – no more than 260g a day for adults (half that for people managing type 2 diabetes). And choose healthier fibre-rich sources, such as fruit and veg, pulses and wholegrains.

Low carb diets for weight loss

Here are five of the most well-known low carb diets for weight loss. While they'll all help followers shed a few pounds, some plans can be stricter than others.

Claire told us, "Carbohydrates trigger the release of insulin, a hormone that leads to energy (or fat) storage,". Lower your carb intake and you enter ketosis. This is when the body starts to burn stored fat for energy instead of carbs. Some diets allow you to reach ketosis quicker and for longer, and people reach ketosis at different points – lifestyle, diet and size all affect the time it takes to reach this state. Only very low carb diets can keep you in a constant state of full ketosis; on others, you'll move in and out of it."

Research indicates that following a low carb diet keeps the weight off long-term. 'A 2018 study in the British Medical Journal showed that a low carb diet supports weight loss maintenance,' she says. However, although a 2012 study backed up this success it found that higher protein intake was a key factor.

1. The Atkins Diet

The most famous of all the low carb diets for weight loss, the Atkins diet was devised in the 1970s by an American doctor called Robert Atkins. It became hugely popular in the 2000s and has evolved over the decades. For example, it now includes more fibre and exercise.

The diet works on the premise that carbohydrates – particularly refined carbs – can cause health issues. These include weight gain, heart problems and blood sugar spikes that lead to insulin resistance. By restricting refined carbs, the body enters ketosis and this is how weight loss occurs.

It is thought that following the Atkins can help you lose weight quickly. Atkin's literature states that up to 15lb can be lost in the first two weeks, although some of this will be 'water weight'. In reality, after an initial weight drop, the average person is more likely to lose 1-2 pounds a week.  According to clinical trials when followed correctly for a year the Atkins can help people to lose weight and keep the weight off – although another study indicated that weight loss plateaus at six months.

Claire explains: 'The Atkins is a very low carb, high fat, high protein diet for weight loss, that gradually reintroduces carbs after the weight loss goal is met.' There are four phases to the Atkins and you need to stick to these to see results. In Phase 1 followers eat less than 20g carbs a day. This is alongside protein and fats such as red meat, chicken, fish, and seafood; cheese and eggs; healthy fats such as olive oil and avocado; nuts and seeds; and non-starchy vegetables.

After two weeks, Phase 2 begins. Carb intake is slowly increased from 20g, to 25g, to 30g over a few weeks, and fruit and more dairy and fiber-rich foods are allowed. Phase 3 allows for more healthy carbs such legumes and wholegrains. Here, weight loss continues but starts to slow down. Once the desired weight loss is achieved and maintained for a month, followers enter Phase 4. Also known as the lifelong phase, you'll need to monitor your weight to see how many carbs you can tolerate without gaining pounds. This is usually 40g-120g carbs a day depending on the person.

David Stache, sports nutritionist at Instant Knockout, also explains that if part of the problem is your addiction to carbs the Atkins can rebalance your eating patterns.

He says: 'If you’re struggling with carbs, always at the biscuit tin and can’t say no to a meal deal, then the rigid structure and guidelines of the Atkins diet can act as a way of breaking that cycle and your emotional fix with carbs.'

PROS:

• The high protein and fat content leaves followers feeling less hungry than other low carb diets
• It also includes 'treat' foods such as cheese, so you don't necessarily feel deprived
• It can help reset carb cravings
• Low-carb diet has been proven to help balance blood sugar levels and regulate insulin, which can help manage the symptoms of type 2 diabetes

CONS:

• Like many diets, the Atkins is restrictive
• While you don't need to calorie count or control portion sizes, you do need to carb count by looking up the carb content of everything you eat
• Side effects include bad breath, constipation, dizziness, fatigue, and headaches
• Avoiding whole food groups can make for nutritionally unbalanced meals
• Followers have reported low blood sugar and kidney problems
• Research shows, eating high amounts of fat and protein may increase your risk of heart problems and even cancer

2. The Keto Diet

Claire told us, "The ketogenic diet is an extremely low carb – less than 20-50g per day. It's also a high-fat diet, most calories come from fat. That makes your body burn fat because carbs are not available."

Again, this is to bring the body into a state of ketosis, which – if you're successful – helps you lose weight quickly. Most low-carb diets work on this premise, but keto is perhaps one of the more intense options to follow because the carb content is so low. This can make it harder to stick with.

Because most of the keto diet's calories come from fat (up to 90 percent, according to Harvard Health) – much of which are from saturated fat, you run the risk of consuming too much 'bad' fat. To avoid this, choose as many healthy fats as possible, which you can source from avocados, nuts and olive oil.

Followers also eat a moderate amount of protein and a very small amount of carbs. A typical list of foods for the keto includes meat such as chicken, fish, high fat dairy, leafy greens, non-starchy veg such as cauliflower and broccoli, nuts and seeds, avocados, berries and other fats such as coconut oil and olive oil.

Avoid all grains, rice bread and other carbs. Starchy veg such as potatoes and squash, legumes, and most fruit and sugar are off the menu, too.

The keto diet was originally used by doctors – with some notable success – to treat epilepsy in children. It has since been used as a potential therapy to slow the progression of other neurological conditions such as motor neurone disease (known as ALS in the US) and Alzheimer's. Most people now know it as an effective weight loss tool; however, the jury is still out as to whether the keto qualifies as a safe long-term eating plan.

As with any diet – but perhaps especially important with diets that forgo particular food groups – it's in your best interests to see a doctor or nutritionist first. They can tailor the keto to your needs and monitor your weight loss and side effects.

Ketosis can also decrease the body’s level of the 'hunger hormone' gherlin and in doing so help curb cravings. 'If you want to improve how your body utilises fat as a fuel, the keto diet does offer benefits as a nutritional strategy,' says David.

PROS:

• The keto diet has helped many people lose weight quickly
• Followers have reported losing 1-10lb in the first week depending on their size - although it's worth noting a proportion of this will be water weight
• It can be an effective way to manage symptoms in some neurological conditions, too
• Research suggests that it reduces obesity and "improves glycemic control"  in those with type 2 diabetes is promising
• For carb addicts, it can reset their relationship with food.
• Can help reduce carb and sugar cravings

CONS:

• It's very restrictive and requires sticking to a rigid eating plan
• Like all low carb diets, you may suffer from brain fog, fatigue, irritability or constipation
• The amount of saturated fat in the keto may increase your 'bad' cholesterol
• There is also the potential for liver issues or kidney problems due to the overload of fat and protein in the system
• The lack of a major food group can lead to nutrient deficiencies
• Diabetics should always check before starting the keto, as should people on blood pressure medication

3. The Paleo Diet

Also known as the 'caveman diet' (paleo is short for paleolithic) the paleo diet mimics what our pre-agricultural ancestors ate – natural foods that aren't cultivated or processed.

This, say paleo aficionados, curbs obesity and certain medical conditions that our predecessors weren't known to experience. It is one of the best low carb diets for weight loss and clean living.

Claire tells us: 'Based on our ancestors’ diets, the paleo consists mostly of meat, fish, certain vegetables and fruit.' It also includes nuts and seeds, certain oils and some eggs. Paleo recipes are generally quite simple to follow.

'There are no grains or dairy products,' adds Claire, as both are cultivated by humans. If you follow a paleo diet you eat only what you could hunt or forage.

One of the most popular low carb diet for weight loss, it's a good option if you want to make long-term changes to your life. Especially if you fight constant tiredness or are concerned – or allergic to – any chemicals, additives, pesticides, antibiotics or preservatives in food.

It's better to eat grass-fed, non-processed meat and organic eggs and fruit and veg. This is so the food is as nutritious as it can be, and so you avoid consuming any pesticides. While this is a positive move, it can put a significant dent in your grocery budget. Vegans could follow a version of the paleo called the pegan diet.

https://www.youtube.com/watch?v=R9mN-d2CDUU

Dr Loren Cordain, author of The Paleo Diet: Lose Weight and Get Healthy By Eating The Food You Were Designed To Eat and an authority on the subject, recommends following the paleo in three stages.

The first is 'Entry Level' where you continue to have three 'open' (treat) meals a week. This is when you can eat pasta, or drink coffee and alcohol, to help with the transition. Stay on this level until your mind and body are ready for the next stage. Maintenance Level' is when you only have two open meals a week. This is eventually followed by the third stage – Maximum Weight Loss Level. You are only allowed one open meal a week.

There's also some indication that a paleo diet can improve metabolic syndrome ("the medical term for a combination of diabetes, high blood pressure and obesity" according the NHS). Studies also suggest that it can be beneficial in the management of type 2 diabetes and some risk factors for cardiovascular disease.

Nutritionists tend to be cautious of eliminating whole food groups – for good reason. We get much of our calcium, for example, from dairy, and B vitamins from wholegrains.

For David, the main benefit of the paleo is for those of us who often eat on the run. 'If you’re a basic cook and rely on fast food for your nutrition, the paleo offers a basic list of ingredients to eat from and build your culinary skills,' he says.

Be wary of the paleo food industry, too. 'I've never seen a photo of a caveman eating a brownie,' says David. 'Don’t kid yourself that a paleo brownie is a thing,' he warns

Our ancestors were a lot more active than we are in our current society, so the need to exercise daily should be taken into account.

PROS:

• The paleo is more of a lifestyle choice than a quick-fix diet
• There is very little sugar, salt and alcohol and an onus on wild, lean meat, and non-starchy fruit and veg
• You can eat some healthy fats (such as walnut and avocado) and natural sugar from the likes of honey
• This clean eating philosophy is arguably kinder to your health and to the planet
• Paleo can make mealtimes more interesting. You can eat steak for breakfast if you wish – a definite perk for some
• You can eat as many allowed foods as you want – good news if you have a big appetite.
• Can improve metabolic syndrome
• May be beneficial for managing type 2 diabetes

CONS:

• It's a strict diet that requires a period of adjustment then ongoing commitment
• If you love certain food groups such as dairy or legumes (e.g. beans, chickpeas or peanuts) it may be a step too far
• It's very tricky – though not impossible – to follow if you are vegetarian
• Eating only organic produce can be expensive
• Requires daily exercise

4. The Dukan Diet

'You don’t lose weight when you’re hungry,' said French physician Pierre Dukan, who created the Dukan diet, an eating plan 'focused on lean protein sources and lower fat intake than some other low carb diets but with a heavy focus on animal-based foods,' says Claire.

Like the Atkins it has four phases. These are Attack, Cruise, Consolidation and Stabilisation. And the Dukan only allows 100 specific low-fat foods. There are 68 pure protein sources such as meat, fish, seafood, tofu, eggs and low fat dairy. Eat these in the first 2-5 Attack days (the duration depends on your age and how much weight you need to lose) to stimulate the metabolism and trigger weight loss. Next is the Cruise phase. You'll stay here until you've reached your desired weight. In this phase, you can also eat from a range of 32 vegetables. You will alternate between pure protein days and protein-plus-vegetable days.

In the Consolidation phase you can eat more foods. These include a daily piece of fruit, some hard cheese and wholegrain bread, plus two guilt-free meals a week. You must have one pure protein day a week. This phase is not not about losing weight but not regaining what you've lost. In the Stablization phase, you can eat what you want. However, you must continue to have a pure protein day once a week.

It's also necessary to eat 1.5-3 tablespoons of oat bran a day (depending on which phase you're in). Oat bran is an excellent source of fibre and the only carb allowed in the Attack phase and on pure protein days. It helps provide a feeling of fullness, slows down the absorption of sugar and fat in the gut, and keeps blood sugar stable. You should also drink 1.5 litres water a day and exercise daily.

The main benefit of the Dukan is the time scale. 'It's a relatively short term diet to drop excess weight,' says David. It also involves eating natural foods only, rather than processed options such as shakes and protein bars

It is not advisable to follow a high protein diet indefinitely. One study found that a high protein Western diet can damage the kidneys and exacerbate "the development of metabolic disease" while another study found that long-term usage in women "may pose health threats through acquiring kidney and liver disease, osteoporosis and cardiovascular disease."

'The Dukan isn't a very socially inclusive diet, either, as it’s just high protein,' warns David. So, it's not one to follow if you've got meals out planned. It can also be tricky if you share mealtimes with others at home.

PROS:

• It's a fast wat to lose weight
• There's also no calorie counting
• You can eat as much as you want from the 100 foods list on the days allowed
• Involves eating whole, non-processed foods only
• The high protein content helps control hunger pangs and food cravings
• Like most low carb diets, there are promising studies that show that following a low carb diet balances blood sugar levels.

CONS:

• It's a strict diet. The 100 foods (only protein and veg) can be restrictive and get boring.
• There are also a lot of forbidden foods at first, which you may come to resent.
• It's not nutritionally balanced as you miss out on major food groups, so it should only be used as a short-term fix.
• Some of the initial weight loss will be 'water weight' not fat.
• Like any keto-based diet, side effects can be unpleasant. These include bad breath, tiredness and constipation.

5. The South Beach Diet

The last of our low carb diets for weight loss, the South Beach diet is named after a Miami beach. Designed in the '90s by American cardiologist Dr Arthur Agatston and dietitian Marie Almon, the aim was to minimise the risk of heart disease from obesity and type 2 diabetes.

It's possibly the least restrictive in terms of carb intake (carb intake is significantly higher than a ketogenic diet). And it's higher in healthy fats and protein than a typical diet. There is a focus on low glycaemic index (GI) carbs, as well as fibre-rich and nutrient-rich foods. You cut simple – aka refined – carbs. This makes this diet not so much a low carb eating plan but the 'right carbs' eating plan. The NHS recommends that adults consume 260g carb a day; on the South Beach the carb intake is closer to 140g carbs. This is in line with what Diabetes UK suggests is safe for a low carb diet.

There are three phases of the South Beach. Claire explains: 'The South Beach involves different stages of reintroducing carbohydrates after a very low carb intake start.' So, phase 1 lasts for two weeks and is the lowest carb phase. Like other low carb diets, low carb intake is meant to stablilize blood sugar and insulin levels, reduce cravings and kickstart weight loss. Dieters report losing up to 13lb in this period.

During phase 1 your diet will consist of a range of foods. Eat lean meat and fish, seafood, soya, eggs, low fat cheese and yoghurt, non-starchy veg and a small amount of legumes. You can also eat some nuts and seeds and healthy oils such as olive oil. And even sugar free treats under 100 calories.

Phase 2 introduces more nutrient-dense carbs such as wholegrains. You can drink some types of alcohol, too. Dieters stay in this phase until they've reached their target weight. If you follow the plan correctly you can expect to lose a couple of pounds a week.

Enter phase 3 when you're at your desired weight. Now you can eat treat foods. The pounds can quickly creep back on though. Therefore, the plan suggests you eat as you would in Phase 2, with the odd treat.

PROS:

• The South Beach diet provides a reasonable amount of carbs (after the initial two weeks)
• In theory this means you're less likely to miss out on key nutrients than if you followed a very low carb diet
• There's no calorie counting either
• Like other low carb diets, it can manage type 2 diabetes and other health conditions

CONS:

• Like any restrictive diets, you need to follow the plan closely
• You'll need to invest in the South Beach diet book
• You will need to incorporate exercise into your daily routine
• Being in a state of ketosis carries the same risks here as it does on any low carb diet
• These side effects include fatigue, irritability, headaches and nausea

Video of the Week 

It’s a wonderful – yet addictive – foodstuff. It’s adored worldwide. But your body and mind can struggle when you eat too much sugar.

The truth is we shouldn't consume the white stuff in large quantities, which is why the sugar-free diet is such a popular meal plan. The recommended daily amount (RDA) for teenagers and adults is just 30g free sugar (that’s added sugar and sugars found naturally in honey, syrup and fruit juice). That's the equivalent of seven sugar cubes. Yet, on average, adults between the ages of 19-64 years consume 58.8g free sugar – almost double what we should be eating.

Children eat too much sugar, too – way too much. Although there is no RDA for children under four, it's important to limit sugar for this age group. The RDA for four-to-six year-olds is 19g (five sugar cubes). For seven-to-10-year-olds it’s 24g (six sugar cubes). But the reality is very different. According a report by the Health Equalities Group children under four eat 36.1g of free sugar a day, and four-to-10-year-olds consume 60.8g. Teenagers eat the most – a whopping 74.2g free sugar daily.

These are worrying statistics. But perhaps it’s not surprising that we eat too much sugar, given that a can of cola can contains 11g, and an average glass of orange juice has around 8g. On top of the obvious sugar found in soda, sweets, cakes, biscuits and so on, there’s hidden sugar in ready meals, pasta sauces and tinned soups – to name a few examples.

How far is this sugar over-consumption affecting us? And what impact is it having on every part of our body – from our skin to our heart? We asked the experts what sugar can do to us and what sort of symptoms we can expect to experience. If, after reading this, you feel like you eat too much sugar don't panic – here’s how to quit sugar and how to substitute sugar for alternatives.

What happens when you eat too much sugar? 

1. Low energy

Freyja Hanstein, founder of the Wholesome World app – a wholesome approach to health and wellbeing – explains that an overload of sugar can be responsible for massive dips in energy throughout the day.

‘A high sugar diet will cause spikes in blood glucose levels,’ says Freya. ‘Since high levels of glucose are toxic, the body releases a large amount of insulin to latch onto the excess glucose and distribute it either to cells for energy, or to the liver or fat cells for storage. High levels of insulin will clear a high level of glucose from the bloodstream quickly so there is an immediate dip in glucose from high to low. This can cause energy levels to dip very quickly,’ she explains.

‘If you include too much sugar in one go, the body finds it harder to regulate your blood sugar levels so you risk decreased energy levels and feelings of fatigue and tiredness,’ adds dietitian Emily Freeth. ‘This is why it is important to spread out sugars throughout the day, have them in small amounts, and alongside other food groups, such as protein.’

‘Processed sugar and fast breakdown carbs (such as white bread, rice and pasta) are solely beneficial to those with high metabolisms, particularly during exercise. If you are an average person they should be kept under control,’ says Freya.

And if you think a sugar rush will boost your energy think again. Sugar is a quick fix that will make you feel worse in the long run. Instead, eat foods that boost energy, rather than deplete it. ‘The sugar rush tends to come shortly after consumption with increased dopamine levels in the brain – but so does the dreaded crash,’ says Dr Daniel Atkinson, a clinical lead and former NHS GP,. ‘Insulin and hormone levels have risen rapidly and caused blood sugar levels to drop. This sugar slump leaves you feeling tired, irritable and may cause headaches.’

2. Weak immune system

The crash we experience after a sugar rush can also affect our immune system – our key defence against disease and infection. ‘Because of how your body has to treat a sugar binge, your immune system isn't working at its peak,’ says Dr Atkinson. ‘It can take up to five hours for the immune system to properly recover,’ he explains.

Sugar consumption also raises your risk of type 2 diabetes, which can also have a detrimental effect on your immune system. ‘A high sugar diet can cause diabetes, whereby the body struggles to maintain blood glucose levels,’ says Freyja. ‘High levels of glucose in the bloodstream can trigger an inflammatory response which can cause dysfunction of immune responses.’

A weak immune system can cause a host of issues, including repeated infections such as thrush and colds, allergies, slow-healing wounds, gut problems and fatigue.

3. Tooth decay

One of the most common motives for eating less sugar is knowing how much it damages our teeth. ‘We all know sugar is directly connected to tooth decay,’ says Sarah MacDonald, an orthodontic therapist. But why does it cause problems? ‘When consuming food or drinks that contain sugar, the food molecules react with the saliva and bacteria in the mouth and this leads to having plaque on the teeth. If this is left on the teeth, the plaque can begin to dissolve the enamel, which can lead to cavities,’ she explains.

‘Plaque is ultimately a waste product formed by the bacteria in our mouth, so accumulation and stagnation can lead to some unwanted side-effects such as halitosis (bad breath),’ she continues. ‘Brushing two to three times daily will help reduce the volume of bad bacteria. Choose a toothpaste containing fluoride (such as Beverly Hills Formula Perfect White Extreme White, £5.99 at Superdrug) – it contains cetraria islandica extract and Japanese pyrophosphates that ensure naturally enhanced plaque protection, plus isosorbide, which is an innovative ingredient that reduces the growth of bacteria,’ she says. ‘And using mouthwash immediately after consumption of high sugar food and drinks will limit the formation of the bacteria.’

Sugar doesn’t just affect our teeth but our gums, too. ‘Sugar can also lead to gum disease,’ adds Sarah. ‘The early stages of gum disease are usually reversible. However, if left untreated it may advance to periodontitis, which involves both gum tissue and the bone beneath the gum level. The bacteria associated with periodontitis can travel throughout the body, invading joints, connective tissue and organs such as the kidneys, liver, lungs and heart,’ she warns.

Early signs of periodontitis include red, swollen or tender gums that bleed easily.

4. Mood swings

Sugar can also impact on our emotional stability. 'Just 30 minutes after consuming a lot of sugar, your heart rate will accelerate and you might begin to sweat, as epinephrine and cortisol are released by the body,' says Dr Atkinson. ‘This is due to the renal system identifying the sugar influx as the body in stress.’

This stress response can stimulate negative emotions. Freyja explains further why sugar affects us mentally: ‘Highly fluctuating blood glucose levels not only cause fluctuating energy levels but also mood changes. The brain runs primarily on glucose so it’s hardly surprising that poor glucose regulation can cause irritability, anxiety and cognitive impairment.'

Studies are emerging linking sugar consumption to depression, too. There could be a number of reasons for this: namely the side effects of diabetes (according to Diabetes UK 40% of those diagnosed with the condition “have struggled with their psychological wellbeing”; the constant mood swings caused by a sugar high followed by a sugar crash; and the link between sugar and inflammation in the body).

5. Insomnia

Believe it or not, the amount sugar in your diet can also be responsible for sleeplessness. ‘High or low blood sugar can cause insomnia,’ says Freyja. ‘And consistently consuming a high sugar diet can cause sugar cravings which at night may wake you,’ she states.

Freyja adds: ‘Research has also shown that people who have diets high in sugar spent less time in deep, slow-wave sleep,’ she explains. This means not only did these people sleep less well they were more restless at night, too. If you have trouble sleeping try to cut down on sugar and avoid it completely in the evenings.

What are the long-term effects of eating too much sugar?

In recent years, sugar has been linked to a range of serious diseases. ‘A diet that includes too much sugar causes a continuous increase in insulin levels that eventually leads to insulin resistance, obesity and type 2 diabetes,’ says Holly Zoccolan, a nutritional health coach. A high sugar diet can also affect our gut health and our heart.

1. Type 2 diabetes

Type 2 diabetes is caused almost exclusively by lifestyle factors. This includes a poor diet. ‘Around 90% of diabetes cases are type 2,’ says Dr Atkinson. ‘While type 1 is caused by the immune system attacking the pancreas, type 2 typically develops later in life. Several factors can contribute towards it, including diet and lifestyle. It’s a condition that impacts on everyday life and can lead to other health issues such as heart disease, vision loss and kidney problems,’ he says.

‘Consuming sugar affects your blood glucose levels, which can lead to insulin resistance over time, leading to the development of type 2 diabetes,’ explains Holly. ‘By consuming too much sugar on a regular basis our blood sugar levels increase too often and leads to insulin – the hormone that regulates your blood sugar levels – to become overworked and thus stop working as it should. This is known as insulin resistance, which is directly linked to type 2 diabetes. Therefore, by eating sugar on a regular basis, you are significantly increasing your risk, ‘ she says.

Early signs of type 2 diabetes include needing to wee more often, feeling thirsty, and unexplained tiredness.

2. Heart disease

Sugar doesn’t let your heart off the hook, either. Sugar can lead to obesity and excess fat. Your heart is at greater risk of cardio-vascular disease if you are overweight.

In a study published in 2014 in JAMA Internal Medicine, Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health, found a direct link between a high sugar diet and a greater risk of dying from heart disease. The survey, which took place over 15 years, found that people who got between 17%-21% of their calories per day from added sugar had a 38% higher risk of dying from heart disease, compared to those who only consumed 8% of their calories per day from added sugar.

‘A high sugar diet can also lead to high levels of triglycerides in the bloodstream which may lead to hardening of the arteries and an increase in risk of stroke, heart attack and heart disease,’ warns Freyja.

3. Obesity

‘Studies significantly link obesity to a diet too high in sugar,’ says Holly. ‘There are many studies to support this. Eating too much sugar leads to weight gain and hormonal imbalances, which makes losing the added weight even more difficult to lose. It's a vicious cycle,’ she explains.

‘Due to the excess weight gain caused by overconsumption of sugar, the lack of nutrients in high sugar products and the large amount of unnecessary calories, this leads to obesity and a number of other significant health problems,’ she warns.

4. Poor gut health

‘A diet high in sugar usually means a diet low in nutrients and whole foods. This means that our gut health will suffer too,’ says Holly. ‘If our diet is full of sugar, it can eliminate the good bacteria that resides within our gut. This creates an imbalance within the gut bacteria and causes damage to the gut as well as inflammation and digestive issues,’ she explains. ‘It can even result in depression due to the gut/brain connection.'

What happens to your skin if you eat too much sugar?

You might not expect to see the damaging effects of sugar in your skin but it suffers too. ‘Sugar has a complicated relationship with many aspects of our appearance,’ says Dr Olivier Amar, a leading plastic surgeon and skin expert. ‘We all know the impact it can have on our weight but it can affect our skin in a number of ways.'

1. Sugar and acne

‘Increased sugar consumption can worsen conditions such as acne, eczema and rosacea,’ states Dr Amar. ‘It’s an inflammatory food and it disrupts the body’s hormonal balance as insulin levels rise and fall throughout a day of sugar consumption. This can also affect the production of sebum – an oily substance produced by our skin that, in high levels, can make acne worse. It's normally our protective barrier but too much can block pores and lead to spots and other conditions,’ he explains.

Sugar could also contribute to acne in another way – by reducing the function of our white blood cells. ‘White blood cells are responsible for combating infection. Their suppression paves the way to the perfect environment for acne as bacteria evolves within the layers of the skin,' explains Tammy Richards, a skin specialist and health practitioner.

2. Ageing

We’re all aware of how our skin will change – or has changed – as we get older. But can it prematurely age because we eat too much sugar? According to dermatologist Dr Carl Thornfeldt, inflammation is one of the things that can damage our skin the most.

Dr Thornfeldt recommends a diet low in sugar for anyone who wants to improve the condition of their skin. ‘Refined sugar is the poison that drives all inflammatory (skin) conditions,’ he says. ‘Acne, rosacea, skin cancer – they are all triggered by chronic inflammation.’

‘It can also speed up the ageing process of the skin by increasing the rate of collagen degradation. As we know this is a really important part of keeping skin supple, elastic and young looking,’ says Dr Amar.

Sugar and cancer: is there a link?

To date, there hasn’t been conclusive evidence to suggest that sugar causes cancer. But there does seem to be some relation between the two. Tumorous cells consume huge amounts of glucose (sugar) to fuel their growth. Knowing this, it’s fair to assume that a high sugar diet could potentially encourage cancerous cells.

'We know that being overweight or obese is one of the biggest causes of cancer after smoking,’ says Freyja. ‘And a study in 2019 did find that the consumption of sugary drinks was significantly associated with the risk of overall cancer, regardless of body weight,’ she states.

‘High levels of circulating insulin-like growth factor (IGF1) are linked to obesity and type 2 diabetes. This may be due to high sugar consumption,’ she continues. ‘And high serum concentrations of IGF1 have been linked to an increased risk of breast, prostate, colorectal and lung cancers.’

While there’s no definitive proof, it will benefit you to adapt your diet. 'Avoid processed food and opt for natural slow release sugars and carbohydrates to provide a lower GI diet,’ says Freyja. ‘Consuming fresh vegetables, fruit and wholegrains provide more fibre, which slows the digestion of natural sugar. This gives potential to decelerate cancer growth, rather than processed sugar intake.'

The daily sugar allowance for children varies depending on age, but even with guidelines in place research shows children are eating too much of the sweet stuff.

That's not just because it's delicious – so delicious in fact that sugar is hard to quit, as those who've tried the sugar-free diet will tell you – but because it's everywhere, making it very difficult for parents to stick to the daily sugar allowance for children. ‘Sugar is a really palatable food, meaning that kids enjoy it and want to eat it in excess,’ explains baby and child nutritionist Charlotte Stirling-Reed. 'But too much sugar can put children at an increased risk of weight gain,' says dietitian Sarah Almond Bushell.

And that's not all. ‘When a child consumes too much sugar in the form of simple sugars or highly refined starchy foods their blood sugar levels spike, which can result in hyperactivity and poor concentration at school. A regular rise and fall in blood sugar levels has been associated with a possible impact on a child’s mood, behaviour and energy,’ adds Dr Andrew Raffles, consultant paediatrician at The Portland Hospital, which is part of HCA Healthcare UK. ‘Consuming too much sugar during childhood can also lead to unhealthy cravings and habits later in life,’ he says.

Sugar is also bad news for teeth. 'When sugar is consumed it interacts with the bacteria within the plaque to produce acid,' says Sarah MacDonald, an orthodontic therapist and brand ambassador for Beverly Hills Formula. 'This acid slowly dissolves the enamel, creating holes or cavities. Tooth decay may lead to tooth abscesses, which can lead to tooth pain and result in the tooth having to be removed. Children can be more prone to these negative effects due to the enamel in baby teeth being weaker than that of adult teeth,' she warns.

What is the daily sugar allowance for children and how much sugar should children have?

The NHS recommends the following daily sugar allowance for children (in free, or added, sugars):

• There are no guidelines for children 4 and under but avoid sugar-sweetened food and drink
• 4 to 6-year-olds: no more than 19g = 5 sugar cubes free sugars
• 7 to 10-year-olds: no more than 24g = 6 sugar cubes free sugars
• 11 to years-old to adults: no more than 30g = 7 sugar cubes free sugars. If you struggle, try this sugar-free diet.

But in 2019, a Public Health England report revealed that, by the time they are 10, the daily sugar allowance for children was being exceeded. So much so it's on par with that of an 18-year-old's. The same report found that children are consuming eight sugar cubes per day above the recommended amount. That’s a whopping extra 2,800 sugar cubes a year. The main culprits are the free sugars added to soft drinks and foods such as cakes, pastries, preserves, biscuits, cereal, sweets, yoghurt, ice cream and puddings. Free sugars can also be found in juices, honey and syrup – while natural, they should be consumed in moderation.

According to Public Health England’s Health Profile, nearly 4 in 10 children aged 10 or 11 will be obese by 2024. Meanwhile, the World Health Organisation has linked excessive sugar intake to childhood obesity. ‘Eating sugar in excess can lead to children eating more calories than they need and could lead to them gaining excess weight,’ confirms Charlotte. 'The child may become at risk of obesity, which can result in significant health risks including high blood pressure, high cholesterol levels and increased risk of type 2 diabetes,’ adds Dr Raffles.

Sugar in children's drinks

‘There are guidelines around the daily sugar allowance for children that manufacturers should add to children’s food and drinks but no strict regulations,’ says Charlotte. ‘A report from Public Health England recommends that the government needs to “align manufacturers in a direction that better supports their (children’s) future health.” There’s some work going on around this, but it’s voluntary and at the discretion of individual manufacturers,' she says.

‘It’s best to try and swap the majority of young children’s drinks to water, milk and low-sugar alternatives,’ she continues. ‘Sugary drinks [such as soda – see which ones are the worst offenders are here – juice drinks, squashes, cordials, energy drinks and juice] account for almost a third of children’s daily sugar intake.' In one can of cola alone, there are an astounding NINE sugar cubes – more than the recommended amount children or adults should consume daily.

Indeed, new research from the University of Michigan found that while eating foods like salmon increases our lifespan by 16 minutes, every fructose-filled soft drink we swallow removes 12.5 minutes from our life expectancy.

It isn’t just soda that contains huge amounts of sugar. So do fruit juice drinks and smoothies, which are often given to children in the belief that they're healthier. A 2016 study from the University of London and University of Liverpool found that of 203 children’s drinks found in major supermarkets, most would receive a red-coloured label for sugars per 200ml serving. These included around 85 drinks filled with at least 19g of sugars. That's a whole day’s allowance for 4 to 6 year-olds in one drink.

Sarah advises we limit our children’s ‘fruit juice and smoothies to just 100ml once a day.’ Does this mean fruit is bad for our kids? Not at all. 'However, while fruit contains natural sugars, which are less likely than refined sugars to have negative consequences for a child’s health, once blended into a smoothie or a juice these sugars are released making them more damaging,’ says Dr Raffles.

Dr Raffles continues: ‘Parents should encourage children to eat fruit in its natural form. The structure of fruit means the body has to break down the cells before sugar is released. The sugar is then absorbed into the blood slowly, raising blood sugar levels in a controlled manner and preventing overconsumption.'

Sugar in children's food

With so much sweet food available it can be difficult for us – and our kids – to resist. 'But food such as sweets, cakes, biscuits, chocolate and fizzy drinks are high in free sugars so should not be included as part of a child’s regular diet,’ advises Dr Raffles.

Other – less likely – products come with some health risks. ‘Dairy is a vital part of a child’s diet, but some dairy products targeted at children – such as flavoured yoghurts – contain high quantities of added sugar,’ he continues. ‘Parents should also take care offering children ready meals and ketchup, salad cream, marinades and chutneys. These foods often contain high levels, too.’

Dr Raffles admits that current information is confusing at best and misleading at worst. ‘It isn't always easy to tell which foods are good choices and which aren't,’ he says. ‘The traffic light label system – which uses the colours green, amber and red to indicate if there's a healthy or unhealthy amount of each category per 100g – is an effective system for spotting sugar. But remember that quantifying amounts are very small. For example, in food, 100g only amounts to the size of a medium tomato or banana. So, when buying meals that are 300g or 400g in total, even a green traffic light rating could be much more than originally thought,’ he explains.

Be aware that sugar comes in many forms, including corn sugar, glucose, maltose, molasses and sucrose – to name a few (see the list of sugars on the NHS website). Dr Raffles recommends ‘providing healthy snacks between meals, such as hummus and carrot sticks, rather than chocolate and sweets. This is one straightforward way to cut down sugar consumption.’

Top tips for making sure kids don’t have too much sugar

If possible, nip your child’s sugar intake in the bud early. ‘Keep sweet foods to a minimum for under 2s. Babies are born with a natural desire for sweet foods but need to learn to like non-sweet foods or it discourages this learning for bitter and sour flavours such as vegetables,’ says Sarah. ‘Sweet foods that babies can have are fruit and natural yoghurt sweetened with fruit – but little else,’ she says.

‘For 2-4-year-olds, be aware that they still have this strong desire for sweet,' she continues. 'But avoiding sweet foods can backfire as they simply become more desirable. I suggest offering regular small portions so that children learn that they do have sweet foods. Just not as often as other foods such as pasta or carrots.’

Are there healthier sugars parents can offer their young kids instead? ‘There's honey (not for under 1s), maple syrup, brown rice syrup, agave and alternative sugars such as coconut sugar,' says Sarah. ‘However, these are sugars – they just go by another name! There are no additional health benefits to using these despite what you might read!’ Opt for mashed bananas, apples or dates to sweeten food.

Certain foods – however tempting or cute the packaging – are particularly sweet. These are ‘some children’s yoghurts, some children breakfast cereals, cereal bars, and toddler fruit snacks (apple crisps, fruity bakes, fruit leathers),’ says Sarah.

You also need to consider the effect of sugar on your children's teeth. If you're concerned about your children's teeth orthodontic therapist Sarah McDonald suggests:

• Avoiding sticky sweets: sticky carbohydrates stay on the teeth, making it more likely for bacteria to produce acid. When choosing a sweet treat, avoid foods that stick to the teeth, like toffees, etc.
• Replacing sugar with sugar alternatives: Sugar alcohols like xylitol can actually enhance dental health.
• Snacking less frequently: Eating sweet foods on a regular basis can raise the risk of tooth decay. Limit sugar to mealtimes.
• Not giving sugar at bedtime: Putting a child to bed with a bottle that contains anything other than plain water exposes their mouth to sugar throughout the night.

Low-sugar children's meal ideas

Breakfasts

Encourage your children to enjoy a savoury breakfast such as a boiled egg and soldiers, an omelette, or toast with Marmite or cream cheese. If they really want something sweet opt for porridge with fresh fruit and spices or a little honey or fruit compote. If they love cereal go for low or no-added sugar cereals such as Weetabix, Shredded Wheat, and some muesli brands. Or make your own muesli. You could also make two ingredient banana pancakes – an easy breakfast that will contribute to your child’s 5-a-day.

Snacks

Lunchbox fillers are a common problem when it comes to sugar. You might think a fruit yoghurt seems like a healthy snack, but some brands contain as much as 5tsps of sugar per pot! Look for naturally sweetened fruit yoghurts or plain Greek yoghurt which you can add fruit to. Swap shop-bought snacks like cereal bars and biscuits for homemade versions, so you know what's in them. Some easy but tasty ideas include:

• Healthy muffins
• Hummus with sweet vegetable sticks such as red pepper and carrots
• Porridge bars

Lunches

Avoid sugary white breads. Hovis Soft White Thick Bread, for example, has 1.7g sugar in every slice. Warburtons Speciality Multi-Grain and Seed Bread is a better choice – with 0.7g sugar per slice. Check packets to see which option has the lowest sugar. If your child likes pasta you could ditch sandwiches altogether in favour of a pasta box like our sunshine chunky pasta. You can include lots of colourful veggies to help them on their way to their 5-a-day.

Dinners

When it comes to dinner, savoury staples can provide an unnecessary sugar hit. And not just the mains – some condiments add a hefty dose of sugar. For instance, Heinz ketchup contains nearly 4g of sugar per squirt. Regard it as a treat, rather than an essential accompaniment. Other favourites that contain hidden sugars include:

• Tinned soups
• Ready-made meals and pizzas
• Pasta sauces

Where you can, try making your own. Homemade tomato sauce can be made in bulk and used for both pizza and pasta dinners. Plus, the kids will love helping you cook from scratch. As a general rule, making your own healthy family meals is the best option for a balanced diet.

Desserts It’s no surprise that desserts contain sugar, but rather than banishing treats make smarter choices for your little ones. For instance, frozen mango blitzed in a food processor makes a delicious sorbet-like dessert. And strawberries with a little cream always go down a treat.

Change 4 Life sugar-checking app

For more info, head to the Change 4 Life website, where you can find plenty of useful resources including an app to scan food labels while shopping so you can keep within the daily sugar allowance for children.

When you're trying to lose weight, it's easy to think diets that work fast are the way forward. Quick and easy, many promise maximum weight loss in minimum time. 

But the more extreme weight loss methods often promote unhealthy weight loss ideas and can end up causing more problems than creating solutions in the long run. As advice from the NHS says, "If you're trying to lose weight, the safe weekly rate of weight loss is between 0.5kg and 1kg. That's between around 1lb and 2lb a week. Lose weight faster than this and you're at risk of health problems that include malnutrition and gallstones, as well as feeling tired and unwell."

Experts from the NHS to dieticians and personal trainers will confirm that losing weight consistently is better for long term weight loss than a sudden drop, there are some ways to lose pounds quickly that are healthy. So whether it's lockdown weight gain you're trying to shed or just looking to transform your diet, these are the diets that actually work.

Which are the diets that work fast?

When trying to lose weight, whatever the diet you choose, establishing a calorie deficit is a "great place to start". Constantinos Yiallouros, the head of fitness at Anytime Fitness UK, says, "Without expending more calories than you take in, you’re unlikely to lose weight and achieve the results that you want.

"There are simple tools online for you to calculate the number of calories that your body needs to maintain your weight. From then, you need to set yourself an achievable deficit which you can attain from your food consumption and your physical activity. There’s no one size fits all approach but in general, the rule of thumb is that by having a daily deficit of 500 calories, it should result in one pound of weight loss per week."

Diets that work fast

1. High protein diet plan

High protein diets work fast - and more easily than others. Studies from The American Journal of Clinical Nutrition show that a higher intake of protein increases the level of fullness you feel. This is because protein works to increase the hormones GLP-1, peptide YY and cholecystokinin and decrease the ghrelin hormone, which causes hunger. It also works to increase your metabolic rate while sleeping.

Foods that are high in protein are also easily-accessible, with plenty of high protein breakfast ideas out there. This diet doesn't require a special plan either, other than the standard calorie deficit if you're looking for optimum weight loss. Foods with a particularly high protein count include:

• Eggs (6g of protein per egg)
• Nuts, especially almonds (6g of protein per 28g)
• Chicken (53g of protein per chicken breast)
• Oats (11g of protein per 128g)
• Lean beef (25g of protein per 85g)
• Tuna (27g of protein per 142g)
• Lentils (18g of protein per 198g)
• Greek yogurt (17g of protein per 170g)

There are many diets that revolve around this idea with The Dukan Diet being one of the most popular high-protein plans out there.

Find out more about the high protein diet

2. Detox diet plan

'Detoxing' is a buzz word in the diet and wellness industry. While many people immediately associate detoxing with green juices, kale smoothies and a lack of 'real' food, it doesn't have to be that way. The body naturally takes itself through a detox with processes in the liver and kidneys, but the addition of more macronutrients, vitamins and minerals in your diet will help the journey along. More fruits and vegetables have also been linked to better skin, an improvement in hair growth and more energy day-to-day - as well as weight loss.

Some of the best foods to eat on a detox include those that include high amounts of protein, B vitamins, vitamin E and C, magnesium, selenium and zinc. These include affordable, accessible and versatile foods such as potatoes, wholemeal toast, yogurt, eggs, green and fibrous vegetables, lentils and chickpeas.

As all these foods are also low in calories, you're more likely to be able to get into your calorie deficit as well and stay full in the meantime. As the foods are lower in calories, you can have more of them without exceeding your target for the day.

Find out more about the detox diet plan 

3. The 5:2 diet

Just one of the ways to get into intermittent fasting, the 5:2 diet plan is one of the most popular diets that work fast out there. It involves fasting, which is eating a restricted number of calories for two days of the week and your maintenance calorie level for the other five. While some people have said that your calorie target on fasting days should be around the 600 mark, founder of the diet Dr Michael Mosely has also said that 800 calories on fast days is a good number to aim for to achieve results.

This comes largely from research on similar types of short-term, low-calorie diets of around 450 to 800 calories per day. One study from 2017 found that both rapid weight loss and long-term weight loss plans "caused reduction in waist circumference, hip circumference, total body water, body fat mass, lean body mass, and resting metabolic rate (RMR)". They did find, however, that those who lost weight slowly over time retained more muscle mass than those who did it quicker.

Intermittent fasting may be difficult when you get going and the 5:2 diet should only be attempted for a limited amount of time before going into your maintenance phase. But, it's a successful way to drop pounds quickly.

Find out more about the 5:2 diet plan

4. The 16:8 diet plan

A similar plan to the 5:2 but with a different time scale is the 16:8 diet plan, which uses similar theories of calorie restriction to create a diet that works to help weight loss quickly.

The 16:8 diet plan stems from the 8 Hour Diet book by author David Zinczenko and editor-in-chief of Men's Health, Peter Moore. They suggest that a longer fasting time between eating gives the body the time it needs to process the food and burn away any extra fat. Also called the 8 Hour Diet, this type of intermittent fasting breaks the day up into two parts - a 16 hour period and an 8 hour period. For the larger portion of the day, you eat and drink nothing but water, coffee and other unsweetened drinks. Then for eight hours, you eat all your meals and snacks.

While the 16 hour period may seem like ages, this is stretched over your regular sleeping time so you're only fasting for about eight hours in actuality.

A 2014 review into 16:8 fasting shows that it's a good alternative to traditional methods of getting into a calorie deficit. It also helps to reduce the risk of type 2 diabetes and aids weight loss in people who are overweight or obese.

Another study from 2018 found that this 8-hour eating window could also help to reduce blood pressure in adults who are obese.

Find out more about the 16:8 diet plan

5. Palaeolithic diet plan

The Paleo diet plan is all about going back to the basics and has long been cited as one of the diets that work fast. This plan involves eating mainly whole foods, vegetables, fruit, lean meats, nuts and seeds, similar to how hunter-gatherers would have eaten all those millennia ago. Much like the detox, the Paleo diet also restricts particular foods, including processed items, grains, sugar, and dairy in some circumstances.

One study published in the American Journal of Clinical Nutrition found that a Palaeolithic diet "resulted in greater short-term improvements in metabolic syndrome components than did guideline-based control diets." This means that the diet was found to be better than standard portion and calorie-controlled diets at improving our metabolic rate, which helps us to burn calories outside of exercise.

Another set of research from 2016 on people with type two diabetes found that the diet improved fat mass and metabolic balance, improving insulin sensitivity, glycemic control, and leptin.

There's also multiple studies that suggest the Paleo diet could be more effective for weight loss than similar ones, such as the Mediterranean diet or low-fat diets. One study from 2013 which looked at the difference between the Paleo diet and the diabetes diet suggests this might be because the Paleo diet is orientated around high-protein foods. These are more filling and help you feel satiated for longer.

Find out more about the Palaeolithic diet plan

6. Low-carb diets

It's not recommended to cut carbohydrates completely from your diet. As Constantinos says, "you still need to be consuming the right foods to achieve your [calorie] deficit. Having a healthy balance of fats, proteins and carbohydrates is the essential backbone of your diet." 

However, there are plenty of low-carb diets that have hit the headlines over the years for being effective diets that work fast to help people lose weight. Our bodies break down carbohydrates and fat into sugar, which then gives us lots of energy. These diets are based around the idea that if we don't eat carbohydrates then our bodies will used fat which has been stored for energy instead, allowing us to lose weight quickly.

The most popular ones include the Atkins diet and the ketogenic diet. However, these are two of the more drastic diets as they cut down carbohydrate levels to less than 10% of total calories. According to the Dietary Guidelines for Americans, this should normally be a minimum of 45%. So while these diets may have their benefits, be sure to consult a health professional beforehand if you're thinking of taking one on.

For a less restrictive version of the ketogenic diet, many prefer the Lazy Keto Diet which is significantly less restrictive and you don't have to track all your macronutrients.

Find out more about low carbohydrate diets 

7. The Mediterranean diet

People living in Mediterranean countries, such as Italy and Greece, have traditionally followed a diet that's mainly composed of:

• Fruits
• Vegetables
• Whole grains
• Bread
• Legumes
• Nuts and seeds
• Potatoes
• Red wine
• Fish and poultry
• Dairy and eggs

While all these components are high in macronutrients, including carbohydrates and protein, the main fat in the Mediterranean diet is extra virgin olive oil. Red meat also only plays a very minor role in the diet.

There are several studies which show that the rates of heart disease in these countries seems to be significantly lower than those living in the United States. Meanwhile, the Fast 800 Diet - which follows a Mediterranean-style diet has been praised for reducing blood sugar levels and reversing type 2 diabetes.

Further research published in The Journal of the American Medical Association in 2004 also shows, however, that the Mediterranean diet is an effective method of weight loss as well. In this particular study, almost 200 people with metabolic syndrome followed either a low fat or a Mediterranean diet for two and a half years. At the end of the study, 44% of patients who had followed the Mediterranean diet still had the condition - compared to a significantly higher 86% of the patients on the other diet.

The same group on the Mediterranean diet experienced an overall decrease in body weight as well, suggesting that over even just a short period of time, this is an effective weight loss method. This was by 4kg in the Mediterranean group and just 1.2kg in the low fat diet group.

In a similar study from 2008 involved 322 people with obesity. Participants followed either a calorie-restricted low fat diet, a calorie-restricted Mediterranean diet or a unrestricted low carbohydrate diet. The group who followed the Mediterranean diet showed similar results to the earlier study with an average weight loss of 4.4kg over one year. This is compared to the low fat group who lost 2.9kg and the unrestricted, low carbohydrate group who lost 4.7kg over the same time period.

Find out more about the Mediterranean diet

How important is exercise for weight loss?

Exercise and diet are equally important as each other for weight loss, says Constantinos at Anytime Fitness, as they "work together in tandem". 

He says, "I would say that initially, your diet is the most important thing to focus on and it isn’t unheard of that a personal trainer would give a client two weeks or so to focus on getting their nutrition right before starting their physical activity programme.

"By dieting alone, consistent weight loss can be more difficult due to your body quickly adapting to your lower calorie intake and becoming more efficient in processing food. While you may see an initial drop on the scales, this will likely tail off as to keep up the same rate of weight loss, you will need to keep cutting even more calories which is unlikely to be sustainable.

"There are several scientific studies that show people lose more body weight by combining diet and exercise. Furthermore, not only do you lose more weight, almost all of it will go hand in hand with a reduction in body fat. If you’re losing weight by dieting alone, you are likely to be losing muscle mass too which can further reduce your metabolic rate." 

And Constantinos reminds us that the quicker you lose weight, the less sustainable it will be. So while diets that work fast might offer results quickly, for long-term results you have to go for long-term weight loss plans. He says, "Rapid weight changes are usually a result of something extreme taking place, such as not eating enough or overtraining.

"By consistently sticking with your new healthy diet and exercise regime, the results will come and your health will improve over time."

Video of the Week

From sweeteners to naturally sweet ingredients, we've rounded up the best healthy sugar substitutes out there.

All of these healthy sugar alternatives can easily replace a teaspoon of white sugar in your tea, sprinkling on your porridge, or heap in your favourite cake. Each sugar substitute included is ideal for those on a sugar-free diet.

Recent research has shown that most adults and children in the UK eat too much sugar. It's acceptable to have a sweet treat every now but you'd be surprised by the amount of hidden sugar in everyday foods. According to the NHS, adults should have no more than 30g of sugar a day. The daily sugar allowance for children is different and varies from age group. For example, a 7-10-year-old should have no more than 24g and a 4-6-year-old should have no more than 19g.

Nutrition expert Tim Goodwin says; "Arguably sugar, in its modern, heavily processed form found within many foods, is one of the most addictive substances on the planet. But often we make the mistake of trying to make unhealthy foods 'slightly' less unhealthy with sugar substitutes. This doesn't create the big changes we often need.

However, anytime we can use sugar alternatives to make healthy foods more accessible is a positive. A simple example is to use dates and raisins in a salad to give some sweet flavours to offset some of the more bitter tastes you may have with traditional salad ingredients."

Healthy sugar substitutes

1. Agave nectar

Agave nectar is made up of 90% concentrated fructose, a sugar that occurs naturally in fruit, which pretty much means you get the same sugars from it as you would eating a piece of fruit.

Tim says; "Like a lot of 'natural' sugar substitutes, agave nectar is much sweeter than your refined sugar, so you require less of it to get the same sweetness. Agave also has a lower glycemic index (GI) than sugar, which means it'll not spike your body's insulin response."

2. Honey

Honey contains vitamins like niacin, thiamin, and vitamin B6 which help to speed up your metabolism and improve your digestive system.

"Not all honey is created equal and most of the honey you find in supermarkets is essentially a form of refined sugar and offers zero health benefits. However, if you find a locally produced, unpasteurised honey, it is a powerful healthy substance acting as an anti- fungal, anti-viral and anti-bacterial. It is important to still keep the quantity consumed down, as it is predominantly sugar." Tim adds.

3. Bananas

Not only do bananas contain natural sugars, which are much better for you than processed sugar, they're also proven to boost energy levels. "Most fruits in their raw, natural form are a great way to get a sweetness hit without needing to reach for the sugar spoon. Bananas are no exception, with high levels of potassium, magnesium, vitamins B6 and C, and dietary fiber. The only downside to bananas is their high carb content, but that's far outweighed by the impressive nutrient profile." says Tim.

4. Molasses

Just one tablespoon of molasses contains 20% of the daily recommended intake for calcium and 40% of iron.

Tim states; "Molasses are a contradiction of the cane sugar production process. Whilst cane sugar has little to zero nutritional benefit, one of the byproducts of cane sugar production is Molasses, which is practically a superfood. Rich in calcium, magnesium, iron, and vitamin B6, and depending on the type you buy, the darker the syrup, the less sugar content it has."

5. Apple puree

Apple puree or apple sauce is much lower in calories than sugar and the sweetness is from a natural source.

"The best way to eat apples is raw, that way you'll get the full nutritional benefit. In the production of commercial apple puree, many of the nutrients are simply boiled away. However, making your own apple sauce is certainly a good way to add a more natural sweet sauce to your cooking than sugar." says nutritionist Tim Goodwin.

6. Lemon

Soothing sore throats and preventing kidney stones are only a few of the health benefits of swapping sugar for lemon or lemon juice instead.

"Lemon is a great flavour enhancer. Easily added to food and drink to make boring 'healthy' foods taste refreshing and delicious. Instead of pouring a sweet sauce over your salads, couscous, or potatoes, try squeezing lemon juice over them instead. High in vitamin C, fiber, and plant compounds, the simple lemon is the perfect sugar substitute." adds Tim.

7. Raisins

Firstly, raisins are a fruit, which automatically makes them a much healthier choice than white sugar as they are full of natural sugars instead. Secondly, raisins are packed full of energy-boosting sugars and vitamins.

"Fancy a quick snack that doesn't come with the guilt of a chocolate bar? Try a handful of raisins instead. Whilst they are high in sugar content (so moderate consumption is advised), they are high in fiber, iron, and calcium, and way better than that bar of chocolate." states Tim.

8. Fruit juice

Fruit juice, made from fresh, contains plenty of natural sugars which are good for the body.

"Perhaps the most controversial sugar substitute. Ask 100 nutritional experts about fruit juice and they'll be split 50/50 in their opinions of their health benefits," says Tim. "The problem with most commercially produced fruit juices are they are highly refined concentrates with plenty of sugar, either natural or added. Squeezing your own juices is a good way to moderate your consumption but still get the benefits of the fruit. If you're trying to cut out fizzy drinks, freshly squeezed fruit juices do make an excellent alternative."

9. Dates

Dates are easily digested which means your body absorbs all the goodness from them when eaten. 'The goodness' includes B-vitamins, niacin, and vitamin A.

"Of all the dried fruits, dates are probably one of the most nutritious. They are an excellent way to sweeten up your cooking. However, they are calorific, so consumption in moderation is advised. Another fruit, high in fiber, potassium, magnesium, iron, copper, vitamin B6, antioxidants... the list goes on. If you want to make your own protein nutrition bars, in a food processor combine dates, nuts, and seeds. Shape into bars and refrigerate overnight to make a nutritional snack that’s easy to wrap up and eat on the go." comments nutritionist Tim.

10. Stevia

It's a zero calories sweetener derived from plants. It is much sweeter than sugar so it doesn't take much to sweeten something up.

Tim says; "Stevia leaf has become a popular sugar substitute in many health products. It has zero calories and is 200 times sweeter than table sugar, meaning you don't need to use very much to get the desired sweetness. We use it in Lean Greens (our multi-vitamin powders) to soften the harsh flavours of the raw green ingredients we include, making it much easier to drink. You can also use it in your cooking in place of sugar. Be aware of some of the commercial varieties of Stevia, which are highly refined and often mixed with substances like sucralose which are far from healthy."

11. Xylitol

The final of our sugar substitutes is Xylitol. Xylitol is 100% pure and has 1/3 fewer calories than sugar. It also encourages B vitamins and calcium to be absorbed into the body.

"If you like to drink your tea or coffee sweetened, then Xylitol may be the perfect sugar alternative for you. It has a similar sweetness to sugar. It does however have 40% fewer calories, and a very low Glycemic Index so it won't spike your insulin like sugar. Whilst it doesn't come with any additional health benefits of other sugar alternatives, it doesn't have the downsides of sugar." says nutritionist and founder of Lean Greens, Tim Goodwin.

Video of the week

Is wine good for you? Everyone wants to think that the thing they enjoy has a number of health benefits too.

Rich, delicious and boasting a handsome hue. Much like those people itching to know is gin good for you, are an army of red wine lovers eager to quote the studies that claim their tipple of choice is best for the body, or switch to drinking the best non-alcoholic wines instead.

Wanting to clarify the most common "health" claims of red wine for good, we spoke to dietician and registered nutritionist Claire Murphy and naturopath Leyla Moudden for the all-important info. And whilst we discovered that red wine drinking definitely won't prevent a hangover, it doesn't necessarily mean you have to stop drinking alcohol entirely either...

Is wine good for you?

Most of us know that the health benefits of alcohol are limited and that wine is not actually good for us. As Claire Murphy explains, "High levels of ethanol is bad for the immune system and will not stimulate immunity and virus resistance. Its consumption is likely to increase the health risks of a person in the long run."

And while there are claims which have some merit, they're not actually applicable to real life. Sure, wine red has antioxidants, but due to the final amount actually in the bottle, the benefits don't really add up.

Naturally though, as when it comes to anything to do with diet, it's everything in moderation. As Claire says, "Will you live a long and healthy life without red wine if you drink and eat healthily? Yes. Will red wine cause massive problems if you moderately drink it while living a healthy lifestyle? No."

Can drinking wine help to slow down the ageing process?

The claim: This is one of the most common "health benefits" of wine. Studies supposedly "proving" the anti-ageing benefits of alcohol have been coming out for years. But the study conducted by the University of Iowa in 2015 is one of the most recent. This one claims research shows those who drank moderately aged more healthily than those who drank excessively - or were even completely sober.

What our expert says:  While it's clear where this claim has come from, it's unfortunately not entirely true.

"Red wine is an easily accessible source of a compound called resveratrol, which has been studied extensively for its many health benefits - one of which includes anti-ageing effects," says Leyla. "It activates a set of enzymes in the body called sirtuins. These enzymes protect and improve the quality of cells as they regenerate. Resveratrol is in many plants, but it is particularly abundant in red grapes. Of all red grapes, the red grapes of the Pinot Noir France have the highest level of resveratrol content. This is how the red wine and health relationship came to be linked.

But while we can appreciate the amazing benefits of resveratrol, we can't forget that alcohol has the opposite effect. "Alcohol is very ageing and is particularly detrimental to the skin and detoxification organs. Any benefits of red wine due to the high resveratrol content have to balance with the ageing effects of the alcohol. Red wine is also a potent source of compounds called phenols. These are compounds that some people can have a sensitivity reaction to without realising it. For those that have headaches or dire hangovers after small amounts of red wine, there may be a phenol intolerance. This form of inflammation is ageing to the body."

So what the real secret to slowing down ageing if it's not red wine? Leyla explains that human cells are a little like photographs. They are full of all the detail we need to create every part of our body. As we age, our cells regenerate - which is a bit like a photocopied photograph.

"If we took the photocopied image, and copied it again – we would lose even more detail," she says. "And again, the same is the case with human cells, each time they regenerate, they lose more and more detail. Healthy ageing is when our cells have an outstanding copier function that preserves as much detail of the original cell as possible." 

So to support this "copier function", Leyla says, we need "an abundance of nutrients, good detoxification systems and reduced burden on the body, especially digestive burden which requires a great deal of energy and detoxification to process. This is why digestion becomes more sensitive and tiring as we age. Couple these elements with deep sleep and good rest, and you have the recipe for healthy ageing."

Can a glass of wine before bed really help you lose weight?

The claim: This is another popular "health benefit" of red wine in particular, with research from Harvard University widely cited as supporting the claim. The study tracked the weight of 20,000 women over a period of time to investigate trends in obesity. They discovered many correlations. One of them was that women who drank red wine were 70% less likely to be obese than those who didn't. Other studies have suggested that drinking late at night can also help satiate food cravings.

What our expert says:  It's easy to see where this thought process has come from, Leyla says, but it's unfortunately probably not true.

"There are two studies that have contributed to this belief," she explains. "The first study was conducted on mice and relates to the different types of fat tissue in the human body. The human body can store what researchers call brown, beige or white fat. The body creates brown fat for a functional reason, such as to keep the body warm during winter. Beige fat is a baby white fat cell. It will still generate energy, but it will not be as efficient or useful as brown fat. White fat is fat that has little useful purpose. It's most commonly underneath the skin as stomach fat.

"In a study on mice, the researchers gave mice resveratrol. This is a compound in red grapes and so is also in red wine. In the study, mice consuming resveratrol had white cells turn to beige."

This is where the initial thinking that wine can help transform some fats comes from. However, Leyla , naturopath at Enzymedica UK, says "It’s worth noting that studies on mice are very controlled. They cannot take into consideration all of the elements of human life that contribute to weight gain and loss. This includes things such as stress, eating habits, lifestyle and sleep. What we can conclude is that resveratrol is a highly beneficial compound, that affects the type of fat that mice store." 

The second study, she says, was the one conducted at Harvard. "They found many correlations, and one of them was that women who drank red wine were 70% less likely to be obese than those who didn’t. This was an observation rather than a cause-and-effect relationship, as it would be completely inaccurate to say that there are no obese red wine drinkers for example." 

But there is some good news. "For some people, red wine is their only source of resveratrol. Having a small amount of red wine in the diet will give the body an amount of resveratrol, which can be beneficial in creating a healthy diet. Grapes, nuts and red berries also contain resveratrol. Non-alcoholic red wine will confer many more health benefits than the alcohol containing counterparts." 

As for nipping food cravings in the bud, sensible thought will tell you that having a late night snack that's rich in protein (which naturally fills you up) is a better idea for weight loss than two glasses of red wine. On average, two 125ml glasses of red wine come in at 212 calories. While a banana with 15g of peanut butter is only about 188 calories and is sure to be more filling, plus has that sugary hit we often want late in the evening. You could however opt for a low calorie wine.

Can red wine help to reduce the chances of diabetes or a stroke?

The claim: This same compound, resveratrol, is listed as the main health benefit of red wine. Some studies suggest that it produces chemical changes that can help reduce the risk of many dangerous medical conditions, including a stroke. 

One study suggests this is because resveratrol decreases inflammation, which contributes to brain injury caused by a stroke. Inflammation tends to create congestion in the blood vessels and in turn, increases the chances of cerebrovascular disease, heart disease, and hemorrhagic stroke. 

What the expert says: While this isn't completely without merit Claire, registered nutritionist at Last Verdict, says, "moderate and healthy consumption of alcohol is a balancing act."

"You’ll see the same websites and newspapers batting around facts and figures claiming that red wine is both bad AND good for you," she says.  The truth is, it’s all about the levels of alcohol you consume - with the optimal level being around 1 to 2 glasses per day (though if you’re worried about drinking too much, or the negative effects of alcohol, then it’s important to know what all its health benefits can be found in other, less complicated foods).

"Regular moderate drinking can lessen your changes of strokes and diabetes, as drinks such as red wine are jampacked full of antitoxins such as polyphenols, which provides blood vessels in your body with more protection." 

Can red wine actually help to reduce memory loss?

The claim: Ever wondered where you put your keys or wallet? Sick of forgetting things? Well, researchers at the Texas A&M Health Science Center College of Medicine found that resveratrol, found in red grapes, may help prevent age-related memory decline.

What our expert says:  There's more truth to this one than you might think. "Resveratrol definitely can reduce memory loss," our expert says. "Resveratrol protects cells and our brain is made of cells, so any compound that protects cells will improve all function including brain.  As red wine is a source of resveratrol, it can provide an amount of resveratrol in the diet, particularly if the person is not eating grapes and berries.

But she adds, "the benefits must be balanced with the alcohol which is damaging." 

Can wine help to reduce the appearance of wrinkles?

The myth: Resveratrol is a powerful antioxidant, and according to some research, it can help to fight the signs of ageing and reduce wrinkles.

What our expert says: Extremely unlikely.

"A good source of information on this are longevity studies. There are numerous studies seeking to understand the link between lifestyle, diet and healthy ageing. In these studies, healthy ageing is not so much about wrinkles but by how much energy and functioning you retain. One of the side effects of that is healthy skin.

"The youngest looking populations for their age ranges tend to be the Japanese and the African Caribbean cultures. These are two cultures that don’t drink red wine as part of their culture. The fastest ageing populations tend to be in Australia. This is where the intense sun exposure is contributing to faster ageing of the skin. 

"In studies on long life, researchers have repeatedly concluded that the secret to living past the age of 100 is having strong community bonds. Along with low levels of loneliness and the feeling that one is contributing to society. This is similar to having a purpose in life. There were few trends in diet and lifestyle, and the results did not change from alcohol drinking or even smoking communities."

So overall, it's a strong no. Red wine that contains alcohol will not reduce the appearance of dark circle under the eyes or wrinkles unfortunately. And as we've already noted, it's well documented alcohol has an ageing effect on the skin.

Can wine help to slow down tooth decay?

The claim: A study published in the Journal of Agricultural and Food Chemistry found that red wine can kill dangerous bacteria in your mouth that could cause dental problems, including cavities.

What our expert says:  Unfortunately, all evidence points to the conclusion that this is just not true.

It's definitely highly unlikely, Leyla says. "This belief came from a study that was conducted on the effect of de-alcoholised red wine on a bacteria known for causing tooth decay. The researchers put the bacteria and the wine together. Then they observed that de-alcoholised red wine will kill the bacteria responsible for tooth decay in a petri dish, in laboratory settings.

"The effects and the way the effects were observed are very different from real life settings. So it’s quite a leap in conclusion to take the activity in a petri dish and conclude that drinking red wine slows down tooth decay. It would be like concluding that because bleach kills tooth decaying bacteria in a petri dish, drinking bleach will prevent tooth decay which is clearly incorrect." 

However, it is the case that alcohol will kill bacteria. So, Leyla says, it may be that the alcohol content of red wine may have a moderate antibacterial effect.

"But due to the acid enamel erosion and tooth staining effects of red wine, I would not recommend this as a tooth decay preventing habit." 

Can wine really help prevent various life-shortening diseases?

The claim: Wine reduces the risks of cardiovascular disease and heart attacks. As researchers say, it"dilates arteries and increases blood flow, thus lowering the risk of clots."

Resveratrol, found in red grapes, kills the damaged cells that can lead to cancer, research has found. Another study, published in 2014 in the Royal Society of Chemistry’s Food & Function, found that the more polyphenols, particularly resveratrol in red wine, the more it protects against colon cancer.

What our expert says: It's important to be careful about this claim, as it has to be understood in context.

"Any compound that protects cells, will contribute toward chronic disease prevention," Naturopath Leyla says. "One way of protecting cells is to consume compounds that protect cells, and resveratrol is one of those protective compounds. Another way of protecting cells is to reduce their workload, and the greatest burden on the body is the process of digestion which is why enhancing digestion by taking a digestive enzyme supplement, such as Digest Gold from Enzymedica, is a great option as digestive enzymes increase the availability of those cell protective nutrients. They reduce how much energy we need to digest, and even handle intolerances that cause inflammation and promote healthy ageing, much more effectively than red wine. 

She adds, "Some cellular protective compounds are more potent and effective than others. Resveratrol is one of the superstars of cell protection. Red wine is a very efficient way of having a very high amount of resveratrol. We can conclude that with a healthy diet, a small glass of red wine may have a health enhancing effect. More than a small glass three times per week and we fall into the realm of too much alcohol. This has the opposite effect." 

Can you prevent red wine from staining your teeth?

The claim: Everyone knows that red wine can stain your teeth. So naturally, there are plenty of 'cures' and 'hacks' on the internet to prevent and get rid of wine-stained teeth.

The most popular ones include swapping red wine for white wine, sucking on a lime and brushing with baking soda. Others suggest using a straw and eating particular foods when drinking to "cover" your teeth in a coating.

What our expert says:  There's not getting away from it. Unless you're willing to go to extraordinary lengths to prevent wine from staining your teeth, it's inevitable.

"Red wine contains two major elements that contribute to tooth staining," Leyla says. "The first is acid, which erodes the protective enamel of the teeth. This renders it more vulnerable to being stained by anything at all. The second element is a colour pigment called chromogen, which is a very intense hue of red. These two elements combined make red wine an excellent candidate for discolouring teeth."

Are your hormones going haywire? Fill up on these nutrient-rich eats to give your body an easier ride and try our menopause diet.

A proper 'menopause diet' can help ease menopausal symptoms and the impact that hormonal fluctuations have on day to day life.

Following a menopause diet plan can also help you avoid food and drink that might make symptoms worse and have a negative effect on hormones. On top of that, a properly considered menopause diet can also aid weight loss and leave you feeling healthier and more active overall.

So, whether you're experiencing early menopause or grappling with one of the three stages of menopause, this advice from medical and nutritional experts will guide you through how to eat right and how to get the most out of your diet at this time.

What is a menopause diet and how can it help your symptoms?

A menopause diet involves eating certain foods that could help you feel better and have a balancing effect on fluctuating or declining hormones during this period of transition. A menopause diet also helps you avoid foods that may exacerbate unpleasant symptoms and side effects of menopause.

"Food can transform your health, and it's the same for hormones and the menopause transition," says Nicki Williams, an award-winning nutritionist and founder of the website Happy Hormones for Life.

"Hormones need a steady stream of nutrients for them to work efficiently. Without the right nutrients your menopause symptoms can worsen. Your natural instinct is to go for a fast fix with the wrong foods (carbs, sugar, bad fats). This makes things even worse," she explains.

Jackie Lynch, a nutritional therapist and founder of the WellWellWell clinic, and author of The Happy Menopause adds: "A diet that helps to regulate the body’s response to stress is very important in managing menopause symptoms. There are lots of ways that nutrition can help to manage menopause symptoms. For me, the thing to focus on is a diet to support hormone balance."

"During the perimenopause and menopause, our sex hormones are on a rollercoaster. This hormone fluctuation is at the root of many symptoms, from dealing with hot flushes and night sweats to anxiety, mood swings and brain fog."

One thing to be aware of is that any existing dietary requirements you have could adversely affect you during this time.

"You may be plant-based, or favour dairy-free or gluten-free options," says Dr Annice Mukherjee, a top UK hormone specialist and author of The Complete Guide to the Menopause. "But if you exclude a food group, you need to ensure you're getting enough of the micronutrients that food usually provides."

"For example, if you're dairy-free, ensure you're getting enough calcium from non-dairy sources. If you're vegetarian, you need iron and B12 from non-meat sources. Don’t eat fish? Get a source of omega 3 oils in your diet or through a supplement. And if you eat a lot of meat, don’t overeat saturated meat fat or processed meat."

What are the best foods to eat during menopause?

• Fill your plate half full of vegetables – the more colourful the better. 'These are healthy carbohydrates that supply plenty of plant nutrients to your hormones. They're also great for gut bacteria,' says Nicki. 'Focus on the cruciferous family (broccoli, cauliflower, cabbage, kale, chard, rocket etc) – these veg are particularly helpful for detoxifying excess hormones through the liver.'
• Fat is your new friend! 'Good healthy fats are essential menopause foods. You need them for hormone production (especially as oestrogen declines), absorption of fat soluble vitamins (A,C,E,D) and keeping blood sugar stable. And they fill you up so you're not hungry between meals,' Nicki says. 'The best fats to add to your diet include coconut oil, olive oil, grass-fed butter (not the spreadable stuff), avocado, nuts, seeds and oily fish.'
• Good sources of protein. 'These are essential for blood sugar balance, energy, detoxification, transport and storage of hormones, bone and muscle repair,' she says. 'Go for good quality meat, fish, eggs, dairy, beans, lentils, chickpeas, quinoa, nuts and seeds.' Here are high-protein breakfast ideas to start your day and some easy quinoa recipes to inspire you.
• Phytoestrogens are fantastic. 'These plant-based compounds help you regulate your oestrogen levels, so they can be helpful for PMS and menopause symptoms,' says Nicki. 'The biggest source is soy (organic) and flaxseeds (or linseeds), while lentils and chickpeas have some, too.' Here's how to cook lentils if you're uncertain.
• Enjoy complex carbs. 'Replace refined carbohydrates such as bread (which may cause bloating), pasta and pastries with vegetables, brown rice, sweet potato, quinoa, beans and legumes.'
• Flaxseed. 'A menopause-friendly food, a large spoon of ground flaxseed with your breakfast cereal or smoothie can go a long way. It’s a great combination of protein and fibre, which balances blood sugar first thing in the morning, giving you a great start,' Jackie says. 'It’s also packed with omega 3 fatty acids which support heart, skin and brain health. And it's an excellent source of phytoestrogens.'
• Leafy green vegetables. 'Two handfuls of veg, such as rocket, spinach or cabbage every day will boost magnesium levels. This marvellous mineral is every menopausal woman’s best friend. It calms the nervous system, regulates the body’s response to stress and helps you feel better equipped to cope with the challenges of daily life,' she says.
• Protein with every meal and snack. Like Nicki, Jackie is an advocate of protein. 'It can help at so many different levels. It helps to stabilise blood sugar levels, which is nutrition 101 when it comes to managing stress. This is because every time your blood sugar crashes your body releases stress hormones. We also need protein to support muscle tone. Women can lose up to 40% of muscle mass by the time they have gone through the menopause. And the body uses amino acids found in protein to build key neurotransmitters that support mood, memory and motivation, which can all be affected during the menopause,' she explains.

Another thing to consider is drinks. 'Drink alcohol in moderation, within government guidelines,' says Dr Mukherjee. The effects of alcohol on your skin can leave lasting damage, and to much drink will also cause weight gain and hormonal disturbances.

Tea and coffee are OK in the daytime. However, to avoid nocturnal trips to the loo, drink more fluid earlier on and less in the evening. This will reduce your need to pee at night.

Are there foods that make menopause worse?

Dr Mukherjee recommends avoiding:

• Caffeinated drinks in the evenings. These can cause insomnia. Jackie also points out that 'green tea contains the same amount of caffeine as black tea. Be careful not to swap one problem for another – opt for a caffeine-free or herbal tea,' she says.
• Alcohol. While it's OK for some women to drink, if you're 'someone who becomes intolerant to alcohol during the menopause you may find it worsens your sleep. And it can cause a hangover even when you haven’t drunk very much,' says Dr Mukherjee.
• Sugary drinks. 'Avoid as they will cause weight gain, tooth decay and can cause sugar crashes and even type 2 diabetes in the long-term,' she says. 'Alcoholic drinks are also a source of sugar.'
• Foods containing refined sugar. 'These can cause weight gain for many women. Avoid if possible.'
• Processed foods. 'These also cause weight gain, are not nutritionally balanced and should be limited or avoided. Understanding what processed means is essential. For example, wheat-based foods and many liquidised foods and sugary drinks are processed. So bread, pasta, cakes, biscuits, pizza, pastry and noodles are processed. Non-wheat alternatives to these are also processed. Fizzy drinks contain lots of sugar or lots of chemical alternatives to sugar,' she explains.

You may also discover that you react to foods you've previously had no issues with. If you're suffering from bloating, fatigue, headaches or any other symptoms after eating certain foods, Nicki suggests removing them from your diet. "Common culprits include gluten and dairy," she says. "Try eliminating them for 3-4 weeks then re-introduce one product at a time and notice how you feel."

How can I lose weight during menopause?

"Weight management is a complex topic and not just about what you’re eating," says Nicki. "It's possible to avoid weight gain and even lose weight, but you need to identify the root cause. For instance, HRT can replace low hormone levels, but if you don’t manage your stress then it’s not going to help your weight."

"Plus, if your thyroid isn’t optimal, your metabolism is going to be very slow and it’s going to be very hard to lose weight," she explains.

If there isn't an underlying health issue, then Dr Mukherjee says it's absolutely possible to lose weight during menopause.

"But because your metabolism is slower than in your younger years, it can feel harder," she says. "A combination of increasing movement to burn more calories and limiting your calorie intake, especially from high sugar and processed foods, will help a lot. Intermittent fasting such as the 16-8 diet plan suits some people," she suggests.

"Gradual and sustainable approaches are best, but you should be aware that these will not result in the rapid weight loss we all want once we decide to shed some pounds," she adds. "Be mindful that one pound of fat contains 3,500 calories. So it's not easy for anyone eating normally to lose weight."

Patience and persistence is the key to success.

Menopause diet plan – what to eat to lose weight during menopause

"Stick to unprocessed food where possible," says Dr Mukherjee. So, eat plenty of whole foods such as different coloured fruit and veg, nuts, seeds, legumes (beans, chickpeas, lentils) and wholegrains such as bulgur wheat, quinoa, brown rice and whole oats. "This is because processed foods cause weight gain and are not nutritionally balanced like wholefood is."

"Beware of liquid diets as they have been processed by blending," warns Dr Mukherjee. "Remember, wheat-based food (bread, pasta, cakes, biscuits, pizza, pastry) are highly processed. Cutting those down or out of your diet can help with weight loss."

You can also try swapping pasta for legumes or wholegrains, and cakes and biscuits for nuts, seeds and dark chocolate.

"A diet that balances blood sugar is a sensible and sustainable approach to weight management for women in midlife," says Jackie, whose Happy Menopause podcast is well worth a listen. "Eating a combination of protein such as meat, fish or tofu and complex carbohydrates, such as vegetables or wholegrains, with each meal will help keep you fuller for longer. And it will reduce the sugar and carb cravings that often lead to weight gain," she says.

Importantly, Jackie recommends women don't fall for fad diets. "Avoid yoyo dieting and super-strict regimes. These will just confuse your body and may cause the metabolism to slow down, making it even harder to lose weight," she explains.

The sugar-free plan is one of the most famous, and most followed, eating plans out there - but what exactly is it?

Experts around the world have been warning about the dangers of excess sugar for generations - and for good reason. Many of us underestimate our sugar consumption and our children's sugar intake, too. Yet too much of the sweet stuff, in most of its forms, can have a seriously negative impact on the body.

So whether you're looking to sustainably cut sugar out of your diet completely or just look for easy ways to reduce your sugar intake, without having to detox, our expert-approved plan can help.

What is the sugar-free plan?

The sugar-free plan is a week-long plan that involves following the golden rules of the sugar-free diet for days 1-3. On days 4-7, you add a healthy dessert in the evening, such as fruit salad, yogurt or fromage frais with stewed fruit.

The golden rules of the sugar-free diet plan:

1. No desserts, no fruit and no sugar in drinks 
2. No juices, squashes or diet colas
3. Drink tea, coffee (no sugar or sweeteners) milk, plain water
4. No ketchup, brown sauce, Thai or Chinese-type sweet and sour sauces
5. Base your meals around meat, fish and eggs
6. A carbohydrate breakfast of unsweetened cereal is allowed.

Why is eating sugar bad for you?

Sugar leads to increased inflammation in the body and the potential onset of serious diseases. Dee Momi, nutritionist & founder of MINT Wellbeing, says this can manifest in all sorts of ways. 

She explains: "From the most obviously visible - weight gain (particularly around the belly area), a higher risk of developing acne and fluctuating moods - to the more critical, including increasing your risk of cancer, type 2 diabetes and heart disease."

Sugar also has the potential to disrupt an area of the brain, nutrition researcher from Brain Freed Ltd, Dishalni Senthilkumaran, says. "Excess sugar can have an inflammatory effect on the brain’s memory centre and can be an increased risk factor in cognitive decline, whilst a 2017 study at UCL also sugar increases the likelihood of anxiety and depression." It can also deplete essential nutrients in our body, including magnesium.

We know that sugar can cause a positive 'rush' over a short period of time. And while this is typically associated with hyperactivity in children, sugar actually triggers pleasure responses in adults too. "Sugar triggers your reward and pleasure chemical dopamine, which is released when you derive pleasure from great food, sex and a sense of accomplishment. Excess dopamine can reduce novelty and prompt impulsive behaviour."

Coming down from a sugar rush as your blood sugar levels return to normal can leave you feeling fatigued, thirsty, with headaches and frequent need to urinate.

Along with the long-term risks of disease and the mental impacts, sugar is famously bad for your dental hygiene. The NHS say that sugary food and drinks are in fact one of the main causes of tooth decay, as "acid is produced when the bacteria in your mouth break down the sugar. The acid dissolves the tooth surface, which is the first stage of tooth decay."

So with sugar proven to affect your weight, long-term health risks, mental health and dental hygiene, how can you cut back? This is the plan to follow.

How having a sugar free diet can help you lose weight

To lose weight, you have to be in a calorie deficit. Consuming lots of sugary foods - such as processed and mass-produced foods including juices, cooking sauces and condiments - that contain fructose can make this process harder, since these foods also tend to be high in calories. 

"When consumed, this type of sugar increases your hunger leading to a craving for more food." Nutritionist Dee says, "The hormone leptin helps the body to regulate hunger and alerts you when to stop eating - but consuming fructose in excess confuses this natural process."

That being said, health and lifestyle coach Ryan Hodgson warns that we need to stop demonising sugar and seeing it as the enemy. Instead, he says, "We need to become aware that actually often nutritional related health problems stem from overconsumption of calories as opposed to too much of one specific nutrient.

"It happens to to be that those who over consume on calories often eat a high carbohydrate (sugar) diet because carbs aren’t as satisfying as the other macronutrients (proteins and fats). Correlation doesn’t necessarily mean causation, particularly in the instance of more sugar in the diet and poor health. It’s more the overall eating habits.

"For those who perhaps to find themselves wanting to go for higher sugar foods, I’d suggest looking at meals and snacks and asking the questions: What protein source am I getting here (protein will help reduce sugar cravings and keep you fuller)? Am I hydrated enough? Am I really craving sugar or do I just need to eat a well balanced meal? It’s also important to be aware of how sugar can impact the body and abstaining from it. I’ve seen many people try cut sugar out and not felt great from it, it can affect you hormonally, mentally and physically too. Remember sugar isn’t the enemy, but also the body doesn’t ‘need’ carbs (or sugar), it needs protein (essential amino acids), it needs fats (essential fatty acids), but it doesn’t need carbs. We just often feel and perform better when we include them in our diet.”

To make a change, nutritionist Dee suggests starting small. "The single easiest way to curb sugar in your diet is to remove or excessively reduce the amount of sugary drinks you may be consuming as they are loaded with fructose and offer very little to no nutritional value. If it's too big a step to cut them out completely, wean yourself off them gradually and replace every 2nd or 3rd drink with fruit infused sparkling water, or a cordial with a lower sugar content."

You can also reduce dependency on sugary pre-made sauces and flavourings by replacing it with more wholefoods-based products. "Cinnamon, ginger, turmeric and curry leaves actually help lower and regulate blood sugar levels so you don't experience the highs and dips that follow processed sugar consumption." Dee says, "Adding a little natural fat such as olive oil, coconut milk or avocado satiates the body, leaving us comfortably satisfied."

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Concerns have been raised over how safe the food additive E171 is and its widespread use in hundreds of products. 

E171 is found in over 900 of our everyday foods. Like many processed foods which include artificial sweeteners, colourings and large amounts of hidden sugar, E171 is added to foods to make them look more appealing.

The popular colouring, which was previously deemed safe for use by food watchdogs, has now been linked to a number of alarming health risks.

These new findings have led to a ban of its use in one European country, with the view that this ban will be additionally extended to other countries in order to keep both adults and children safe.

What is E171?

E171 is a food additive otherwise known as titanium dioxide. It is widely used in food to whiten or brighten it’s colour and appearance.

It can also be found in beauty products and medications and is noted on labels as E171 or TiO2.

What foods contain E171?

E171 is commonly used and found in soups, sauces, broths and savoury sandwich spreads. Other foods that widely feature the food colouring are sweet treats like white chocolate bars, confectionary and chewing gum. It’s even found in some seemingly healthy cheeses and some skimmed milk brands too.

A lot of these foods made by European brands feature this food additive, with Food Navigator reporting that this food colouring is found in over 900 foods.

E171 has historically been deemed a safe food additive by The European Food Safety Authority. Which is why it is so prevalently used by European food manufacturers. However the watchdog's latest findings have now questioned how safe it actually is.

Why is E171 bad for you and your child?

The European Food Safety Authority announced in May 2021 that the food additive E171 could no longer be ruled as safe to use in foods. The EFSA reviewed fresh evidence which revealed that titanium dioxide could cause DNA damage and carry an increased cancer risk.

In 2019, France became the first European country to announce a ban on E171 in foods. That same year, a study into the additive also found that E171 was bad for your gut health.

Researchers at the University of Sydney said that there was “pivotal evidence that consumption of food containing food additive E171 (titanium dioxide) affects gut microbiota as well as inflammation in the gut, which could lead to diseases such as inflammatory bowel diseases and colorectal cancer.”

It is thought that Europe will now follow France’s lead. With the EFSA’s new findings leading them to announce that a “safe level for daily intake of the food additive could not be established”.

“Following the EFSA’s new scientific opinion on the food additive E171, we will propose to ban its use in the EU,” tweeted the EU health commissioner, Stella Kyriakides. “Discussions with member states will start this month. Our priority is the health of citizens and the safety of the food they eat.”

Following the news, the UK Food Standards Agency announced that they would be carrying out their own review of titanium dioxide. They will use their findings to “decide what next steps are needed to safeguard consumers”.

For peace of mind, we recommend checking food labels for evidence of this additive and switching to brands that don't use it for peace of mind.

Brands that don't use E171 in their products

• White chocolate: Green & Black's organic white chocolate, Milkybar and Cadbury white giant buttons
• Chewing gum: Wrigley's Extra spearmint and Mentos peppermint
• Sauces: Hellmann's Mayonnaise and Heinz tomato ketchup
• Baby food sauces: Heinz 7 month cheese and tomato pasta stars and Cow and Gate spaghetti bolognese jar
• Sandwich spreads: Heinz Sandwich Spread and Philadelphia
• Cheeses: President brie, Pilgrim's Choice cheddar and Babybel
• Semi skimmed milk: Cravendale pure filtered semi-skimmed and Yeo Valley organic

If you want to know how to lose two stone in eight weeks, this carefully curated diet will take you through the steps to do it in a way that's healthy and sustainable in the short-term. 

Losing weight quickly is rarely advised, as it often involves some form of extreme dieting and intense exercise. Experts often warn this is one of the least sustainable ways to lose weight - as you're likely to put the weight back on as soon as you stop dieting. Instead, a combination of healthy weight loss techniques, maintenance and combatting the weight loss plateau is the best way forward.

Dietician Kimbeley Gomer explains, "An eight-week plan is a good start to obtaining sustainable weight loss. The research is crystal clear that 98% of people who go on a weight loss diet will gain back the weight (and many times more) in two years, so the goal is not to lose weight fast, but to lose weight in the most sustainable, healthy way possible." She adds, "One of the big mistakes is following a plan that is too restrictive. The goal is never to be hungry because hunger will always win. Willpower doesn't work - we run out of it. The most effective way to stay full and satisfied is to eat foods with low calorie density and high nutrient density."

With this approach, losing two stone (12.7kg or 28 pounds) in a short space of time is doable, according to Personal Trainer Claire Smith from The Training Room - and doing so doesn't have to be an intensely restrictive process. Claire suggests, "Look at it as a lifestyle change rather than crash dieting – this way it is more sustainable too. A fat loss of between one to two pounds a week is the most healthy and safe. It may be that more weight is lost within the first two weeks and it’s important to create healthy habits rather than drastically cutting calories or cutting out a whole macronutrient, such as carbohydrates."

How to lose 2 stone in 8 weeks

To lose any weight (and keep it off), you have to be in a calorie deficit. This essentially means consuming a fewer number of calories than the number of calories you burn a day. Many popular diets use this method for weight loss, such as the Fast 800 diet.

The eight-week weight loss plan for losing two stone is divided into four stages, each one carefully designed to limit your calorie intake. Each stage also comes with exercises that start gently and gradually build up to help burn those calories. By week seven, you'll be on a beginners' running guide, plus skipping and swimming during the week.

Kimberly recommends eliminating alcohol and fast food from your diet as a starting point, and limiting the number of times you eat out at restaurants. Why not try buying a bottle of the best non-alcoholic wine to help reduce your alcohol intake?

"Restaurants add tons of salt, sugar, and oil to food," she explains. She goes on to recommend picking one or two meals per week that you don't make at home, and figuring out ahead of time which restaurants can provide you with the healthiest options.

Tips for an 8-week weight loss plan

• Concentrate on eating whole, unprocessed foods - these will fill you up better
• Include as many vegetables as possible a possible in meals - they are low in calories but will still fill you up
• Each meal should consist of vegetables as the biggest part of the meal, along with protein, starch/grains, and fruit
• Overt or added fats (avocado, oil, nuts/seeds, nut butters, etc.) should be limited in the eight week plan, but healthy fats may be added later
• Don't eat in front of the TV or computer - this will allow you to better concentrate on eating when you are hungry and stopping when you are full

Is it possible to lose two stone in two months?

As a general rule, it is recommended that people looking to lose weight aim to lose one to two pounds per week, meaning losing two stone would take anywhere between 14 to 28 weeks. 

If you're someone who is not used to planning calorie-restricted meals or exercising very regularly, an eight-week plan may not come easily at first. Claire advises, "It could be that you lose two stone in two months, depending on your metabolism, starting weight and physical activity levels – however, it is more realistic to be aiming for one stone in that same time period and anything you can lose above that is a bonus."

Meanwhile, Kimberley adds that taking the same approach won't work for everyone. "In my experience, clients who come to me for weight loss have different weight loss personalities," she explains. "There are those that are highly motivated, type A people who do better with a written out specific meal plan, while others have more success making gradual changes. Both ways can result in weight loss success."

She adds, "It also depends on where a person is starting from, how much weight they want or need to lose, and how motivated they are to make a lifestyle change. It has been established that traditional dieting results in failure at weight loss sustainability, so thinking instead about weight loss success needs to include not only a food plan but also attention to lifestyle."

You should also bear in mind that because the number of calories you burn in a day differs from person to person - based on factors like age, height and starting weight - you should use a calorie deficit calculator before starting the plan.

And remember, the NHS recommends a daily calorie intake of 2,000 calories a day for women and 2,500 for men. Always seek medical advice before taking on any new diet or exercise plan.

8 week diet plan: Lose 2 stone in 8 weeks

Meal plans for weeks 1 and 2

Breakfast:

• Porridge with raspberries (109 calories)
• Overnight oats with raspberries (196 calories)
• Poached eggs on toast (189 calories)
• Mixed berry and yogurt smoothie (89 calories)
• Banana and honey (99 calories)

Lunch:

• Quorn lunch bowl (161 calories)
• Green miso noodle bowl (198 calories)
• Mediterranean vegetable chilli (190 calories)
• Pork pittas with mango and pomegranate salsa (222 calories)
• Tuna and red pesto pasta (370 calories)

Dinner:

• Wholewheat spaghetti with roasted vegetables (400 calories)
• Wild mushroom risotto (317 calories)
• One-pot tuna puttanesca (429 calories)
• Lemon chicken and rice stir-fry (204 calories)
• Chinese vegetable chow-mein (170 cals)

Snacks:

• Medium apple with 2tbsp peanut butter (283 calories)
• Energy balls (106 calories)
• Banana smoothie (165 calories)
• Red pepper hummus (128 calories per portion) with 4 x cracked black pepper Ryvita crackers (136 calories)
• Baked chickpeas (71 calories)

Exercise: To get started, PT Claire says, "In terms of a basic plan for weight loss, I’d suggest a full-body programme as follows, which can be progressed by splitting it into separate upper and lower-body sessions so that the person is doing more exercises per muscle group. Cardiovascular (CV) training can be progressed by lengthening the time, intensity or even starting to do high-intensity interval training (HIIT)."

Here’s an example of a full-body programme you could try:

Meal plans for weeks 3 and 4

Breakfast:

• Strawberry and rhubarb breakfast bars (388 calories)
• Scrambled eggs and mushrooms (91 calories)
• Boiled egg with toast soldiers (285 calories)
• Alpen No Added Sugar cereal (199 calories)
• Kiwi, Greek yogurt and blueberries (95 calories)

Lunch:

• Spring vegetable soup (130 calories)
• Chicken pittas (176 calories)
• Winter root vegetable tagine (353 calories)
• Vegetable tortilla (390 calories)
• Rainbow cabbage salad (129 calories)

Dinner:

• Smoked salmon stir-fry (429 calories)
• Roast lamb with potatoes and rosemary (381 calories)
• Cheese and tomato bake (481 calories)
• Sausage, mushroom and bean stew (440 calories) - swap out the sausage for a non-meat version to make this dish vegan.
• Split pea and vegetable curry (300 calories)

Snacks:

• Homemade cheese straws (40 calories each)
• Quick pizza (218 calories)
• Super greens dip (62 calories) with 4 x cracked black pepper Rivita crackers (136 calories)
• Spicy baked chickpeas (70 cals)

Exercise: The national Physical Activity Guidelines recommend that adults and older adults (aged 19 and over) aim for at least 150 minutes of moderate-intensity exercise (including swimming, brisk walking and cycling) or at least 75 minutes of vigorous-intensity exercise per week (including running and sports) or a combination of both.

Claire says that building strength over the eight-week period is also essential, "to keep muscles, bones and joints strong and minimise sedentary time (e.g. hours glued to your desk) by breaking up periods of inactivity. Doing all of this will most certainly help you to lose weight over a two-month period." 

Meal plans for weeks 5 and 6

Breakfast:

• Spinach omelette - 1 medium egg, 60g of spinach (94 calories)
• Two crumpets with butter (183 calories)
• Blueberry Bircher muesli (105 calories)
• Grapefruit, satsuma and pomegranate (75 calories)
• Mixed spice museli (424 calories)

Lunch:

• Tarka dahl (137 calories)
• Sweet potato pasta (198 calories)
• Baked stuffed peppers (240 calories)
• Minestrone soup recipe (190 calories)
• Leek and potato soup (140 calories)

Dinner:

• Salmon and potato salad (470 calories)
• Pasta with roasted cherry tomatoes (473 calories)
• Steak with reduced fat chips (425 calories)
• Tuna and tomato calzone (410 calories)
• Lean lamb chop with couscous (560 calories)

Snacks:

• Energy balls (106 calories)
• Banana smoothie (165 calories)
• Super greens dip (62 calories) with 4 x cracked black pepper Rivita crackers (136 calories)
• Spicy baked chickpeas (70 cals)

Exercise: Once you've got the cardio and beginners' strength training under your belt, Claire says, "try to do functional functional exercises which help with active daily living as well as compound exercises that work multiple joints and muscle groups – examples are squats, lunges and press-ups.

"You can get your daily steps by walking instead of driving and taking the stairs instead of using the lift. Keep things simple and take things one at a time to create the habit, then move onto the next stage."

Meal plans for weeks 7 and 8

Breakfast:

• Bran Flakes with skimmed milk (166 calories)
• 1/2 grapefruit and 1 toasted teacake (216 calories)
• 2 slices of toast with 100g grilled tomatoes (125 calories)
• Boiled egg with toast soldiers (285 calories)
• Banana smoothie (165 calories)

Lunch:

• Pitta pesto pizza (500 calories)
• Salmon and scrambled egg bagels (639 calories)
• Tuna and red pesto pasta (370 calories)
• Mixed bean salad (180 calories)
• Bacon and broccoli pasta salad (340 calories)

Dinner:

• Chicken stir fry (various)
• Honey and mustard marinated roast salmon (438 calories)
• Cheese and tomato bake (481 calories)
• Sausage, mushroom and bean stew (440 calories) - swap out the sausage for a non-meat version to make this dish vegan.
• Wild mushroom risotto (317 calories)

Snacks:

• Protein bar (around 300 calories)
• Energy balls (106 calories)
• Banana smoothie (165 calories)
• Super greens dip (62 calories) with 4 x cracked black pepper Rivita crackers (136 calories)
• Spicy baked chickpeas (70 cals)

Exercise: If you're looking for new exercise plans devised by experts that can help you target your weight loss goals, there are a number of free apps you can try.

• Freeletics Fitness: Apple, Google Play
• Nike Training Club: Apple, Google Play
• Workout Trainer: Apple, Google Play
• 7 Minute Workout: Apple, Google Play

As Claire says, "The best thing to do is to take baby steps because a drastic change will possibly lead to a return to an unhealthy lifestyle. By taking it one step at a time, you will ensure that your new normal is sustainable."

If you're looking for more weight loss advice, we've rounded up a list of diets that work fast and the best fat-burning foods. You might also be interested to know what reverse dieting is and how to do the 7-day detox plan.

Extreme diets are appealing because they often result in rapid weight loss. The thing is, this kind of restrictive eating is not sustainable and can cause health problems.

"Because of the extreme nature of plans like the Dukan, Atkins and keto diets, it’s almost impossible - and dangerous - to stick to them long-term, and so often people regain the weight they lost after stopping the diet," personal trainer Maddy Biddulph told Goodto. "Restricting calories too severely can also lead to weaker bones and muscle wastage, because the body isn’t getting the nutrients it needs, as well as more serious issues like fertility problems."

But despite the health risks, people are still obsessed with finding that quick fix to losing weight. In this article, we reveal some of the most extreme diets out there. A word of warning: we are not recommending these, and if you want to lose weight there are more sustainable and medically approved ways to do so. Biddulph says, "I would first talk to your GP about sustainable weight loss plans, and consider hiring a personal trainer. Both will be able to advise on the safest and most effective course of action."

12 of the most extreme diets:

1. The Chemical Diet

Extreme factor: 5/10

The Chemical Diet consists of only eating lean, non-fried meat, eggs, vegetables and just a tiny bit of bread or fruit. You are also allowed water. Apparently, the combination of foods is supposed to react together chemically and burn fat. It's also been promoted as a way to reduce blood sugar levels and support long-term blood sugar control.

As with most extreme diets, it’s difficult to sustain long-term because of its restrictive nature - and there's no evidence to suggest it even works. It's not nutritionally balanced and these foods, whatever their combination, are unlikely to contain enough calories to get through the day.

Maddy Biddulph says: "Because of the limited ingredients in this diet plan, the body will be lacking in important nutrients it needs to function properly. Plus, the low-calorie count will mean dieters might suffer mood swings and lack of focus because of hunger."

2. The Bulletproof Coffee Diet

Extreme factor: 4/10

The Bulletproof Coffee Diet is more of a diet hack than one in its own right. A Bulletproof Coffee is essentially an alternative to a standard breakfast, made up of a standard filter coffee, with one to two tablespoons of oil and one to two tablespoons of unsalted butter. 

As well as being just a standard recipe that anyone can follow, Bulletproof Coffee has created a whole franchise around its product with purpose-built coffee, oil and unsalted butter all available to buy on its website. According to the website, a Bulletproof Coffee works in conjunction with other plans - including the paleo diet, intermittent fasting and One Meal a Day. 

As far as extreme diets go, it's not too bad - but we're not sure how many people will want to be drinking a knob of butter and big glugs of oil along with their morning coffee.

3. Maple Syrup Diet

Extreme factor: 8/10

Beyonce famously used the Maple Syrup Diet to lose weight before her role in movie Dream Girls and is reported to have lost half a stone - but it's hardly sustainable for even just a day. Also known as The Lemon Diet, it was invented by naturopath Stanley Burroughs over 30 years ago. 

It involves a detox drink made up of two tablespoons (about 20ml) of Natural Tree Syrup with two tablespoons of freshly squeezed lemon juice, a pinch of cayenne pepper or ginger, and half a pint of hot or cold water. The diet suggests you drink six to nine of these drinks a day - and that's it. While you can expect rapid weight loss, the list of side effects is long, from diarrhoea to headaches, nausea and mental irritability - as well as being permanently hungry. It's a pretty radical way to lose weight and even the creators themselves advise against it long-term, for obvious reasons.

Biddulph says: "A tablespoon of Natural Tree Syrup contains just 26 calories. That means if you have six drinks a day, each containing the recommended two tablespoons of syrup, your calorie intake will only be 312 calories. Even nine drinks only provide 468 calories. The average woman needs 2,000 calories a day, so this is a scarily low amount and definitely not advisable."

4. The Raw Food Diet

Extreme factor: 7/10

While raw fruit and vegetables have many advantages and there are plenty of medically-recommended diets that recommend eating more raw food, it's normally combined with other foods.

The Raw Food Diet suggests people eat anything that is unprocessed and uncooked - including fruit and vegetables, nuts, seeds, beans, seaweed and purified water. No more than 75% of food can be heated over 116°C, though.

Biddulph says: "While raw food is full of the good nutrients we need to function, cutting out major food groups like carbohydrates is never a good idea and can be seriously damaging to your body and metabolism. Carbs, fats and proteins are all essential for the body to work properly."

5. The Strawberry Diet

Extreme factor: 8/10

There are two versions of this diet: one where you supplement healthy, daily meals with strawberries for their natural health benefits (including high levels of vitamin C, folic acid and potassium). But naturally, there's a more extreme version too, called the Strawberry Fast.

This is where the dieter eats nothing but strawberries for rapid weight loss. While strawberries are very healthy, eating them alone isn't only unsustainable, but you'll miss out on all the other vital elements of a balanced diet - and be very, very hungry.

"Similar to the raw food diet, only eating one food type can be damaging to the body and can lead to nutritional deficiencies," Biddulph told Goodto.

6. The Snake Juice Diet

Extreme factor: 9/10

The highly controversial Snake Juice Diet promises rapid weight loss and mirrors the way the reptile eats. Also known as ‘snake dieting’, dieters are encouraged to fast for long periods of time in between meals in order to lose weight.

However, nutritionists have said that there is categorically "absolutely nothing good about this diet", and Biddulph agrees. "While various studies including one in the Canadian Medical Association Journal have suggested that short-term fasting can have health benefits, the Snake Diet poses some extreme risks as it fails to meet nutritional needs and could promote disordered eating."

7. The Egg Diet

Extreme factor: 8/10

The Egg Diet is exactly what it says on the tin - it's a diet that involves eating nothing but eggs, along with small amounts of lean protein and fresh vegetables.

While businessman Charles Saatchi reportedly lost four stone in 10 months on the plan, there are so many healthier ways to lose a big amount of weight, including the most basic way and medically verified weight loss method - being in a calorie deficit and upping the exercise.

Biddulph says: "Much as I love eggs, and they are really nutritious, this sounds like a really unappealing and miserable eating plan. Only eating eggs means that you are missing out on major nutrients needed to survive, including fibre and calcium."

8. The Macrobiotic Diet

Extreme factor: 7/10

The main emphasis of this diet is eating wholegrains for 60% of all meals, with the rest made up of raw vegetables. This might sound fine in theory but one famous face who reportedly tried the diet said it made her throw up.

Gwyneth Paltrow told V Magazine that she was on the diet for "about three or four years" before becoming pregnant with her daughter. "I couldn’t look at brown rice. It made me throw up. But being macrobiotic is basically about eating local, organic, seasonal food that isn’t processed, and that’s how I eat now, so it’s not that different."

9. Grapefruit Diet

Extreme factor: 6/10

This is one of the most famous extreme diets out there, having been invented in the 1930s and outlasted most other fad diets. There are many variations of it but they all include one thing - grapefruit, and lots of it. Apparently, the fat-burning enzymes in grapefruit, when eaten with protein, can result in weight loss. The idea is to start each meal with half a grapefruit, eat lots of protein and drink plenty of water and black coffee. 

While this diet may help you lose a few pounds in the short-term, it's going to be an unpleasant process and any weight loss will probably pile straight back on once you return to your normal diet. Such a drastic reduction in calories and change in diet can also result in dizziness and an upset stomach, along with lots of other unpleasant side effects.

10. The Cabbage Soup Diet

Extreme factor: 6/10

Much like many of the other extreme fad diets, the Cabbage Soup Diet consists of just one ingredient eaten over and over again. This one requires a person to eat copious amounts of cabbage soup, in a bid to reduce their calorie intake. Any medical expert would advise against this diet because it's completely devoid of essential nutrients, such as sufficient carbohydrates and protein. 

Other experts suggest that it's a complete waste of time because it forces the body into starvation mode. This means that your metabolism slows down and your body holds onto fat - which is surely the complete opposite of the end goal here.

11. The Potato Diet

Extreme factor: 6/10

The Potato Diet is another classic extreme way of eating, and much in the same way as the others, is largely advised against. This extreme diet involves (predictably) eating nothing but potatoes for breakfast, lunch and dinner for one whole week. It's unsustainable in the long term and as potatoes lack protein and fat - two vital nutrients.

But it has been proven to work. The Potato Diet was shown on Channel 4 show How to Lose Weight Well and Caroline, the woman who followed the diet on the show, was able to lose nearly a stone in just a week. However, it’s not known if she regained the weight after returning to her normal diet and losing weight so quickly is not healthy.

Biddulph warns: “Long-term reliance on this diet could lead to multiple nutrient deficiencies and a gradual loss of muscle, too.”

12. Dr Siegal's Cookie Diet

Extreme factor: 6/10

There are cookies involved, but not as we know them. This diet has been around for about 40 years and the creators claim that it can help people lose about 11 to 17 pounds in just one month. This diet relies exclusively on cookies from the Dr Siegal brand (coming in flavours of chocolate brownie, cinnamon oatmeal, maple pancakes, and butterscotch) for all three meals throughout the day, alongside one meat and vegetable dinner.

Each cookie contains just 90 calories and is made up of low GI ingredients, such as whole wheat flour, bran and oats. The only meal you can have is the high protein meat and vegetable dinner, along with two more cookies afterwards if you're still hungry.

Extreme diets - conclusions:

With multiple downsides to these fad diets and no proof that you won't immediately gain all the weight back on once you start eating normally again, it's better to plan for long-term, healthy weight loss than follow an extreme regime.

Maddy Biddulph says, "It’s pretty clear to see that extreme diets don’t work, and the person following them will no doubt be very hungry and very miserable.

"Plus, when they go back to normal eating habits they will probably regain any weight they lost. The best way to lose weight, and keep it off, is to follow a healthy, nutritious diet that you can stick to forever, and make sure you do regular exercise."

If you want to know the ins and outs of some of the most popular diets out there, we've explained the 7 day detox plan, the 1,000 calories meal diet, the Fast 800 diet and the 16:8 diet. We've rounded up 14 celebrity diets too.

We're a nation of crisp lovers, but just how bad are crisps for your health and diet? We look at the calorie, fat and saturated fat content of the most popular flavours to separate the healthy crisps from the ones that we'd be better off avoiding.

It's estimated that us Brits consume a heart-stopping 6 billion packets of crisps a year (that's 150 packets each). We have the largest selection of crisp flavours in Europe and munch our way through more packets of the potato snack than any other neighbouring country. Basically, we're crisp crazy, regardless of whether our crisps of choice are a healthy snack or not.

“Crisps seem to be a part of the lunchtime habit alongside the conventional sandwich, however, it should really be considered as an occasional treat instead," says registered dietitian Roxane Bakker. Devoid of vitamins and minerals and known to carry high salt, fat and calories, crisps don't necessarily boast the best reputation - despite all their crunchy deliciousness.

We asked Roxane to help us rank a number of beloved crisp brands from best to worst nutrition-wise, so you're clued up next time you pick up a packet.

What are the healthiest crisps?

The healthiest crisps are Walkers French Fries which are the overall winners in terms of fat content and calories. One bag of these firm British favourites equates to 78 calories and boasts 2.9g of fat (the lowest in our round-up). These nutritional values apply to all three French Fries flavours too - be that Ready Salted, Salt and Vinegar or Cheese and Onion. So this means you can chop and change your choice without worrying that one flavour contains more calories or fat than the other.

• Healthiest crisps overall: French Fries
• Best crisps for salt content: Tesco’s Lentil Curls
• Best crisps for fat content: French Fries

The least healthiest crisps are Pringles which show an alarming lack of nutritional goodness. Their label states that potatoes make up less than half of the recipe, meaning they’re packed with fatty oils and starch. What’s more, Original Ready Salted Pringles contain nearly 10g of fat per serving (that’s 13 crisps). It’s worth noting that this fat figure increases depending on what flavour you choose too, edging you closer to the NHS’s daily limit for saturated fat (less than 20g a day)

• Worst crisps overall: Pringles Original
• Worst crisps for salt content: Doritos Cool Tortilla Chips
• Worst crisps for fat content: McCoy’s Flame Grilled Steak

Healthy crisps ranked from best and worst

Healthiest crisps overall: Walkers French Fries Ready Salted

Per Packet (18g) – Cals: 78 Fat: 2.9g Saturated fat: 0.3g Sugar: 0.2g Salt: 0.45g Price: £1.50 for a pack of 6 at Tesco

Verdict: Walkers French Fries have the least fat, remarkably low saturates, and with 78 calories per 18g bag, you get more bang for your buck than other crisps on the spectrum. A worthy winner indeed!

View at Tesco

Popchips Sea salt and Vinegar Potato Chips

Per Packet (23g) – Cals: 95 Fat: 3.3g Saturated fat: 0.3g Sugar: 0.6g Salt: 0.50g Price: 85p from Tesco

Verdict: Popchips are brilliantly low in saturated fats - a winning mark in our books! And with 95 calories per bag, they rate pretty highly in our healthy crisps round up too. Roxane says these crisps are 'popped' rather than fried which makes them a more nutritious option compared to other leading crisp brands. 

View at Tesco

Kp Skips Prawn Cocktail

Per Packet (13.1g) – Cals: 71 Fat: 4.2g Saturated fat: 0.4g Sugar: 0.9g Salt: 0.29g Price: 99p for a pack of 6 at Tesco

Verdict: There's many positives to this popular childhood crisp classic: “One of the healthier options out there in the crisp market, Skips don’t contain any artificial colours, flavours or MSG - a flavour-enhancing additive," says Roxane. They’re also made with 100% sunflower oil and are low in calories. Whilst the multipack bag is one of the smallest in weight (at only 13.1g), they are still one of the healthier options n the market.

View at Tesco

Best crisps for salt content: Tesco Lentil Curls Sour Cream and Chives

Per Packet (20g) – Cals: 93 Fat: 3.8g Saturated fat: 0.4g Sugar: 0.6g Salt: 0.4g Price: 85p for a pack of 6 at Tesco

Verdict: These tasty new crisps from Tesco don't score too badly on the calorie front, and aren't ridiculously high in fat, which makes them not a bad option for a midday snack. 

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Walkers Oven Baked Cheese and Onion Crisps

Per Packet (25g) – Cals: 109 Fat: 3.4g Saturated fat: 0.3g Sugar: 1.9g Salt: 0.24g Price: £1.50 for a pack of 6 at Ocado

Verdict: The baked versions of Walkers crisps are far lower in fat and calories than the originals. If you're consciously counting the calories, we recommend swapping regular Walkers for their baked variety as they promise the same flavour but with better nutritional values. 

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Walkers Quavers

Per Packet (16g) – Cals: 86 Fat: 4.9g Saturated fat: 0.4g Sugar: 0.4g Salt: 0.34g Price: £1.50 for a pack of 6 at Tesco

Verdict: 

“Despite having no artificial colours and flavours, these crisps are still relatively high in fat in comparison to it’s calories," notes Roxane. "They contain 12% 'real' cheese which suggests that they contain protein to help maintain muscle mass and keep cravings at bay.” The beauty of Quavers is that they're light, so a bag feels generous and you're still not eating a massive quantity of them.

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Walkers Wotsits Really Cheesy

Per Packet (16.5g) – Cals: 82 Fat: 5.3g Saturated fat: 0.5g Sugar: 1.2g Salt: 0.26g Price: £1.50 for a pack of 6 at Tesco

Verdict: Another cheesy favourite. “At just 82 calories per 16.5g bag, these crisps are certainly a good low-calorie option if you’re treating yourself to crisps," says dietitian Roxane Bakker. Wotsits are baked and not fried, which helps to keep them under 100 calories. Though their saturated fat and sugar values make these a sub-par choice.

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Walkers Salt and Vinegar Squares

Per Packet (22g) – Cals: 97 Fat: 4g Saturated fat: 0.3g Sugar: 0.8g Salt: 0.48g Price: £1.50 for a pack of 6 at Tesco

Verdict: Walkers Squares have very low amounts of sat fat and are relatively low in calories, but they still have 4g of fat per bag, so don't go consuming on a daily basis...

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Walkers Sunbites Sweet Chilli Flavour

Per Packet (28g) – Cals: 134 Fat: 5.8g Saturated fat: 0.6g Sugar: 2.9g Salt: 0.17g Price: 65p at Tesco

Verdict: Sunbites are a multigrain snack that come in various flavours - most of which are fairly low in calories. They also provide one third of an adult's suggested daily amount of wholegrain per serving while having half the fat of a packet of ready salted crisps - and a third less calories. A great choice in our eyes!

View at Tesco

Hula Hoops Ready Salted

Per Packet (24g) – Cals: 121 Fat: 5.8g Saturated fat: 0.6g Sugar: 0.5g Salt: 0.34g Price: £1.70 for a 6 pack at Ocado

Verdict: Dissecting our healthy crisps list, Hula Hoops are low in sat fats and their calorie count is passable. But it's their fat content (5.8g) which is proportionately high for a small 24g bag. They are however made with no artificial flavours or colours and contain no MSG - an added bonus.

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Jacob’s Cheese Mini Cheddars

Per Packet (25g) – Cals: 128 Fat: 7.3g Saturated fat: 2.9g Sugar: 1.3g Salt: 0.6g Price: £1.50 for a 12 pack at Ocado

Verdict: Despite being baked not fried and containing no artificial colours of flavours, Mini Cheddars have the second highest saturated fat content after Pringles (must be all that delicious cheese). They also have a high fat content considering the calories are relatively low, so approach with caution.

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Kettle Chips Sea Salt & Balsamic Vinegar of Modena

Per 30g serving – Cals: 153 Fat: 8.4g Saturated fat: 0.8g Sugar: 0.5g Salt: 0.4g Price: £1.25 for a 5 pack at Ocado

Verdict: These deliciously 'posh' crisps are great when in need of a nibble, but they're pretty high in calories. They also contain 8.4g of fat per serving, though the amount of sat fat in these Kettle Chips is brilliantly low. 

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Walkers Monster Munch Mega Pickled Onion Snack

Per packet (40g) – Cals: 197 Fat: 10g Saturated fat: 0.8g Sugar: 1.2g Salt: 0.62g Price: 85p at Tesco

Verdict: Of all the baked corn snacks on the market, Monster Munch have the highest number of calories and fat content. However, the pickled onion flavoured crisps do have a relatively low amount of saturated fats.

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Walkers Sensations Sweet Chilli Crisps

Per packet (40g) – Cals: 197 Fat: 9.9g Saturated fat: 0.9g Sugar: 1.6g Salt: 0.57g Price: 85p at Tesco

Verdict: Despite being free from preservatives, artificial colours or sweeteners, these crisps are still high in calories and have a high fat content. However they are relatively low in saturates, so if you really can't resist their spicy flavour, they're not the worst choice you could make. Just don't get sucked in by a sharesize bag - there's 504 calories in every 100g.

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Worst crisps for salt content: Doritos Cool Original Tortilla Chips

Per packet (48g) – Cals: 239 Fat: 12.2g Saturated fat: 1.7g Sugar: 1.3g Salt: 0.71g Price: 85p at Tesco

Verdict: Bad news for fans of the humble corn chip - Doritos are the classic crisps to share with mates but with over 200 calories for a 48g grab bag they are notably high in calories and fat. They also have high sodium levels - again, one best left on the supermarket shelf.

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Worst crisps for fat content: McCoys Flame Grilled Steak Crisps

Per packet (47.5g) – Cals: 250 Fat: 15g Saturated fat: 1.3g Sugar: 1.1g Salt: 0.71g Price: 85p at Tesco

Verdict: Because of the size of each packet (nearly 50g - almost double the weight of other packets) these crisps are far from healthy or even low in fat. As Roxane notes: "To burn this amount of fat off it would take nearly an hour of cycling or 40 minutes of running." There's also nothing on the packets to suggest they're free from artificial colours of flavours. McCoys Flame Grilled Steak crisps are fine as a one-off treat, but keeping them in your cupboard on a regular basis is a recipe for diet disaster. 

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Worst crisps overall: Pringles Original

Per 30g serving – Cals: 154 Fat: 9.9g Saturated fat: 1.1g Sugar: 0.4g Salt: 0.40g Price: £2.50 at Tesco

Verdict: Sadly, Pringles rate the worst overall in our healthy crisps list. “A 30g serving equates to around just 13 crisps, containing nearly 10g of fat and just less than 1g of both salt and sugar," says Roxane. The dietitian adds: “Although these are identified as crisps, they actually contain 42% potato, leaving the rest up to wheat starch, sunflower oil, maize oil and rice flour." Our days of popping Pringles might very well be behind us, or at least best enjoyed on extra rare occasions.

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Finding the healthiest yogurts is a difficult task, as many of the most famous brands come complete with hidden sugars and additives. 

Yogurts are already a staple in most people's kitchens, as much like healthy cereal, they're a quick and easy go-to for low-calorie breakfasts, dessert and afternoon snacks. But the debate around yogurt, everything from whether Greek yogurt is actually good for you to whether frozen yogurt is a good replacement for ice cream, carries on as myths around the food seem to be created and debunked almost every day.

To figure out the healthiest yogurts, we've ranked 17 different yogurts from best to worst. These rankings are based on the yogurts' nutritional values per 100g, looking particularly at calories, sugar and salt content. Particularly high or low values are spotlighted throughout, so you can pick the yogurt that works best for you.

Healthiest yogurts at a glance

The healthiest yogurt overall is St Helen’s Farm Low Fat Goats Milk Yogurt. As well as having the lowest sugar content of all the yogurts we evaluated, it also has the second lowest calorie count (by only 2 calories). It also scores well in fat and saturated fat as it only has trace amounts.

Best yogurt overall: St Helen’s Farm Low Fat Goats Milk Yogurt

Best yogurt for sugar content: St Helen’s Farm Low Fat Goats Milk Yogurt

Best yogurt for saturated fat content: Danone Light and Free Greek Style Peach Passion Fruit Yogurt

Muller Crunch Corner Toffee Hoops comes in as our least healthiest yogurt overall. With 16.8g of sugar per portion, it also has the highest calorie content of all the yogurts we reviewed.

Worst yogurt overall: Muller Crunch Corner Toffee Hoops

Worst yogurt for sugar content: Total Greek 0% Fat Free Yogurt with Honey

Worst yogurt for saturated fat content: Perle de Lait Coconut Yoghurt

With the help of nutritionist Dr Sana Khan, we've compared different varieties of yogurt ranging from kids' favourites like Munch Bunch and Petits Filous, well-known healthy yogurt brands like Onken and Danone, to other favourites like Greek yogurt, so you know which healthiest yogurts to bulk buy and those to leave on the shelf.

Dr Sana Khan says, "Yoghurt is a great source of protein but I would recommend the ones that are not packed with sugar. The one rated the best here is the probiotic goats milk yoghurt, which is live and has less sugar. It contains just 3.1g sugar per serving and also contains live bacteria which may help improve your gut health."

For an all round healthy breakfast, opt for a low-calorie Weetabix and a dollop of St Helen’s Farm Low Fat Goats Milk Yogurt.

Healthiest yoghurts ranked from best to worst

1. St Helen’s Farm Low Fat Goats Milk Yogurt

Healthiest yogurt overall and lowest in sugar

Rating for calorie-counters: 8.5/10 Calories: 47kcal per 100g Fat: 0.3g Saturated Fat: 0.2g Sugar: 3.9g Salt: 0.2g Price: £2.40 for 450g from Tesco

Verdict: Cow's milk doesn't necessarily agree with everyone's skin and digestion, but nut milks (cashew, almond, coconut) can be expensive. Goats' milk, however is relatively easy to find and easier on the purse, plus it's not as allergenic at cow's milk. St Helen's Farm specialises in it and the yogurts are delicious. Plus they're pretty good for us too. Two scoops of this with some berries in the morning and you'll be ready for anything.

Dr Sana Khan says, "Goats milk generally can be better tolerated by our GI system. This yogurt also contains probiotic cultures."

2. Rachel's Greek Style Natural Yoghurt

Rating for calorie-counters: 7/10 Calories: 109kcal per 100g Fat: 8.3g Saturated Fat: 5.2g Sugar: 5.0g Salt: 0.1g Price: £1.30 for 450g at Sainsbury's

Verdict: While Rachel's contains a rather sizeable amount of fat, it has a much lower quantity of sugar than many of the other yoghurts available.

Dr Sana Khan says, "This yogurt is great for a snack as it helps support blood sugar levels. It's not packed full of sugar and does contain some fat. You can add a portion of fresh fruit to this if you wish."

3. Yeo Valley Organic Natural Probiotic Yogurt

Rating for calorie-counters: 8/10 Calories: 82kcal per 100g Fat: 4.5g Saturated Fat: 2.9g Sugar: 5.6g Salt: 0.13g Price: £2.80 for 1kg at Tesco

Verdict: Yeo Valley is almost as famous for its advert as it is for its yogurt. As nutritional ratings go, this is fairly middle of the road. It's not particularly high in calories, fat or sugar as long as you're strict on enjoying 100g only per serving. The range of flavours also makes this brand an all-round winner with the whole family.

Dr Sana Khan says, "This yogurt contains gut health supporting live bacteria! With plain yoghurt options you have the option of adding fruit to it to make it more filling and nutrient dense. The fruit flavoured options already have a lot of sugar to start off with so don’t recommend adding fruit to it."

4. Danone Actimel Strawberry Drink

Rating for calorie-counters: 7/10 Calories: 76 kcal per 100g Fat: 1.5 g Saturated Fat: 1.0 g Sugar: 12 g Salt: 0.10 g Price: £3.75 for 12 x 100g from Tesco

Verdict: The famous Actimel yogurt, advertised mainly to increase gut health, is low in calories, fat and saturated fat but very high in sugar. So while it's a good one for people exclusively counting calories, it's important to consider the impact of the 12g of sugar on your daily intake.

5. Danone Light and Free Greek Style Peach Passion Fruit Yogurt

Best yogurt for low saturated fat

Rating for calorie-counters: 8/10 Calories: 54 kcal per 100g Fat: 0.1g Saturated Fat: None Sugar: 6.2g Salt: 0.15g Price: £2 for 4 x 115g from Tesco 

Verdict: With a low calorie count, low fat content, and super low amount of salt, the Danone Light & Free Peach and Passion Fruit yoghurt is one of the healthiest yoghurt choices you can make!

Dr Sana Khan says, "This yogurt is low in fat, has a reasonable sugar content and is low in calories. The only concern is it may not be as filling as other yogurts with more fat content. It's a good idea to add some flaxseeds or chia seeds on top otherwise you may be hungry again just an hour after consuming."

6. Alpro Soya Strawberry Yogurts

Rating for calorie-counters: 6/10 Calories: 68 kcal per 100g Fat: 2.1 g Saturated Fat: 0.4 g Sugar: 7.9 g Salt: 0.23 g Price: £1.60 for 500g from Tesco

Verdict: Soya is often considered a healthier alternative to fatty cow's milk, however with 10g of sugar per 100g, Alpro's soya yogurts aren't as 'healthy' as we might have assumed. Saying this, they do taste incredible, we'd bet that even soya-phobes would enjoy one.

Dr Sana Khan says, "Soya makes this yogurt vegan and vegetarian friendly and claims to have good probiotic strains added to it. However, sugar content is pretty high at 10g per serving."

7. Perle de Lait Coconut Yoghurt

Worst yogurt for saturated fat

Rating for calorie-counters: 4/10 Calories: 131kcal per 100g Fat: 8.7g Saturated Fat: 6.0g Sugar: 7.9g Salt: 0.12g Price: £1.50 for 4 pots at Sainsbury's

Verdict: With 163 calories, this is definitely one of the most calorific yogurts we tested - but that doesn't necessarily mean it's bad. Its sugar content isn't as high as some of the more kid-focused offerings, but it's still up there among the highest. So while it may be deliciously creamy, the Perle de Lait coconut might not be the best choice if you're after a healthy snack.

Dr Sana Khan says, "Sugar content is slightly less here which makes this an average option."

8. Waitrose Natural Fat Free Fromage Frais

Rating for calorie-counters: 8/10 Calories: 50kcal per 100g Fat: 0.1g Saturated Fat: 0.1g Sugar: 4.2g Salt: 0.09g Price: £1.20 for 500g from Waitrose

Verdict: This creamy Waitrose yoghurt has one of the lowest calorie counts of the lot, and very low amounts of fat and salt, making it one of the most healthiest yogurts available! It does have a significant amount of sugar however that you should be aware of.

Dr Sana Khan says, "I like this fromage frais - it can be used over a salad, on top of fruit, or even by itself. It's filling, protein dense and not sugar laden."

9. Weight Watchers Summer Fruit Yogurts

Best yogurt for low calories

Rating for calorie-counters: 5/10 Calories: 45kcal per 100g - lowest calorie count! Fat: 0.1g Saturated Fat: None Sugar: 5.5g Salt: 0.15g Price: £1 for 4 x 110g from Asda 

Verdict: True to the name, has come out on top with these tasty yogurts. Whether you're looking to battle lockdown weight gain or simply want to lose a couple of pounds, these healthy yogurts are a great choice for a mid-morning or healthy afternoon snack.

Dr Sana Khan says, "Sugar content is quite high at 6.3g, even though the calories are on the lower end."

10. Muller Crunch Corner Toffee Hoops

Worst yogurt overall

Rating for calorie-counters: 1/10 Cal: 144kcal per 100g - highest calorie count! Fat: 5.2g Saturated Fat: 3.3g Sugar: 16.8g Salt: 0.18g Price: 50p for 130g pot from Tesco

Verdict: We don't know a family who doesn't like Muller Crunch Corner yogurts. Unfortunately with the highest amount of calories and sugar, these aren't the healthiest yogurt, so one to save for a special treat.

Dr Sana Khan says, "Sugar laden, not so much yoghurt is often present in these Muller corners. "

11. Onken Cherry Yogurt

Rating for calorie-counters: 5/10 Calories: 100kcal per 100g Fat: 2.7g Saturated Fat: 1.7g Sugar: 13g Salt: 0.22g Price: £1.30 for 450g from Tesco

Verdict: For flavour, this is without a doubt one of our favourite yogurts. However the calorie and sugar levels could leave a sour taste for those looking to lose weight. Rather than avoiding this altogether, we've been enjoying it on a Sunday morning as more of a treat than our usual healthy yogurt.

12. Spelga Low Fat Peach Yogurt

Rating for calorie-counter: 4/10 Calories: 93kcal per 100g Fat: 1.7g Saturated Fat: 1.1g Sugar: 13.0g Salt: 0.10g Price: 50p for 120g from Sainsbury's - cheapest yogurt!

Verdict: While this yogurt pot is light on your purse, it might not help you lose as weight as fast as you'd like to due to the high levels of sugar. If you're trying to budget don't be deterred completely, just try to eat smaller quantities and mix with fresh fruit like blueberries.

Dr Sana Khan says, "Terms such as low fat and peach can falsify that this is a great weight loss healthy option. But this isn’t the case as the sugar content is not exactly low (13g per 100g)."

13. Total Greek 0% Fat Free Yogurt with Honey

Worst yogurt for sugar content

Rating for calorie-counters: 2/10 Calories: 106 kcal per 100g Fat: None Saturated Fat: None Sugar: 18.8g - highest sugar amount! Salt: 0.08g Price: £1 for 170g from Tesco

Verdict: Despite containing only the tiniest trace of fat and saturated fat as it's aptly named, Total Greek 0% Fat Free Yogurt with Honey has the highest amount of sugar in the seventeen yogurts we tested. However, Total is high in protein, so you'll probably find it'll satisfy you for longer than some other pots.

Dr Sana Khan says, "The fat free aspect is quite misleading. Often when fat is removed, it is replaced by sugar as is in this case. Making something low in fat isn’t necessarily healthier and in this case will be more of a reason to result in an insulin surge meaning you are likely to crave for another sugar rich food a few hours later."

14. Danone Oykos Strawberry Yogurts

Rating for calorie-counters: 3/10 Calories: 145kcal per 100g Fat: 8.2g Saturated Fat: 5.3g Sugar: 14.2g Salt: 0.13g Price: £2.00 for 4 pots x 110g at Tesco

Verdict: Despite their fruit content, Danone aren't the healthiest yogurts out there. Plus they're not too friendly on the purse either. Save these for a once-in-a-while dessert, rather than a between-meal snack.

Dr Sana Khan says, "These do contain quite a bit of sugar. There is a protein content and fat content combined, then this should not cause an insulin surge and therefore from a ‘diet’ perspective, it isn’t the worst choice in terms of blood sugar balance. However, the sugars and fat present are far from ideal. The ‘fruit’ aspect may falsify this being a ‘healthy’ option."

15. Wildlife Strawberry And Peach Fromage Frais

Rating for calorie-counters: 5/10 Calories: 89kcal per 100g Fat: 2.4g Saturated Fat: 1.6g Sugar: 10.0g Salt: 0.13g Price: £2 for 18 pots x 45g at Tesco

Verdict: These tasty little pots contain more sugar than you might expect so make sure they're a treat rather than your regular go-to yogurt.

Dr Sana Khan says, "Kiddi’s targeted but not ideal for kids or adults because sugar isn’t ideal. But what is good is the portion size is smaller, it's definitely a cheaper option compared to some of the others, fat content is average and per serving the calories is 95."

16. Petits Filous Strawberry & Raspberry Fromage Frais

Rating for calorie-counters: 5/10 Calories: 86 kcal per 100g Fat: 2.4g Saturated Fat: 1.6g Sugar: 9.4g Salt: 0.12g Price: £1.50 for 6 x 47G from Tesco 

Verdict: Who doesn't love a mini pot of Petit Filous? While these yummy little pots aren't the healthiest yogurts, they do have a high level of calcium and minimal salt content. If your little one is a fan, limit them to one pot every now and then rather than taking these yogurts out of their diet completely.

Dr Sana Khan says, "Sometimes in my opinion, when yoghurts are packaged in smaller portions, they may be better for someone who can easily indulge in a large family sized pot. It can help with portion control for those who are on a ‘diet'."

17. Nestle Smarties Vanilla Split Pot Yogurt Dessert

Rating for calorie-counters: 2/10 Calories: 135kcal per 100g Fat: 5.5g Saturated Fat: 3.4g Sugar: 14.8g Salt: 0.25g Price: £2 for 6 x 107g from Iceland

Verdict: If you're looking for a treat and need a little hit of chocolate, this yogurt it great. It's definitely not one of the healthiest yogurts on the list but it also isn't the worst.

Dr Sana Khan says, "This yogurt is not necessarily the best or worst option. It does contain a whopping 15g of sugar, and the portion of yoghurt seems to be quite small therefore it isn’t ideal choice for kids or adults."

Video of the Week:

The metabolic confusion diet is a relatively new diet that aims to get your metabolism working harder, helping you to lose weight quicker.

If you’ve tried the majority of extreme weight loss plans, from the Sirtfood Diet to the Dukan Diet, and still can't lose weight then the metabolic confusion diet could be one to consider. Especially as you've probably learnt by now that your metabolism has a lot to do with how you lose weight and how successful you are at it.

Everyone’s metabolism - the body’s process to turn food into energy - is different and works at different speeds. Whilst some people’s metabolisms are supercharged, others are slower and don't burn calories as fast. The metabolic confusion diet is one of the diets that work fast. It promises to re-charge your metabolic rate with it's mixed calorie plan. But does it work?

We asked two health experts to weigh in on the diet and its weight loss abilities:

What is metabolic confusion?

As the name suggests, metabolic confusion is when a person actively confuses their metabolism by adopting a diet that mixes high and low-calorie meals.

According to dietitian Claire Murphy at Last Verdict, this increasing and decreasing of calories is designed to fire up your metabolism:

“Essentially, if you continue to vary calorie consumption, the number of calories that your body burns when resting (otherwise known as a basal metabolic rate) is enhanced, as your metabolism works harder, which will increase calorie burning and encourage fat-burning.”

A person’s metabolic rate is a big factor in weight loss, explains Dr Sophie Chung, a licensed medical practitioner and co-founder of Qunomedical:

“The slower your metabolism, the more calories you have to reduce in your diet. The faster, the more calories you can consume without gaining weight.

“The idea of the metabolic confusion diet is to trick your body into not slowing down your metabolism with a regime of mixed calorie meals,” she adds.

How does a metabolic confusion diet work?

The metabolic confusion diet is similar in style to that of an intermittent fasting diet. This is because you’ll have days where you’ll consume less calories. And then days when you’ll meet the NHS recommended daily calorie intake. This is 2,000 calories a day for women and 2,500 for men.

Though the metabolic confusion diet is similar to fasting diets like the Fast 800 diet or 5:2 plan, there is a big difference calorie-wise.

“Metabolic confusion dramatically differs from the 5:2 as it allows far more calories, even on the low consumption days,” dietitian Claire tells us.

A typical low day on the metabolic confusion diet would see someone consume 1200 calories. This is considerably higher than the 5:2 plan’s 500 calories.

What’s more, there’s no restrictions on what time of day you eat and when you should implement low-calorie days.

“The practice of metabolic confusion is prescriptive to a person’s lifestyle. Those participating can alternate days between low and high calorie intake or even alternate weeks,” adds Claire.

“Ultimately, it doesn’t matter what order you conduct the practice, the results will stay the same.”

Does metabolic confusion actually work and is it good for weight loss?

Both experts agree that at present there is not enough evidence to suggest that the metabolic confusion diet actively affects your metabolic rate.

However, Dr. Sophie believes it shouldn’t be dismissed. Especially as the diet’s structure is easier to follow compared to other more restrictive diets.

“When you feel like you’ve ‘failed’ your diet there can be a tendency to throw the baby out with the bathwater and completely give up on healthy eating habits,” she tells us. “By allowing yourself to indulge in some higher calorie meals around a healthy diet, you may be more likely to stick with it long-term.”

Dietitian Claire agrees that the diet is easy to maintain because it doesn’t feature any severe food restrictions.

“It does not remove any food groups from a person’s diet and the overall calorie intake, even on a low-calorie day (1200), is not severe.”

In terms of weight loss, exercise is actively encouraged alongside the metabolic confusion diet. Working out on low calorie days will burn off the calories you are consuming, leaving you in a calorie deficit. This in turn, leads to a fast weight loss, adds Claire.

Those who are wondering how to lose weight and want to follow the metabolic confusion diet should see a medical professional first.

“Consult your doctor or see a specialist if you want to find out your current metabolic rate so you can plan your diet accordingly,” advises Dr. Sophie.

Metabolic confusion diet meal plan

As it’s not extremely restrictive, you can be fairly flexible about what you eat on the metabolic confusion diet.

A typical plan for two weeks will be 11 days of low-calorie intake, followed by 3 days of high-calorie intake. The point of doing this is to force your body into a weight-loss plateau by resetting your metabolism through cycling your calories and macronutrients.

So, a typical low-calorie day on the metabolic confusion diet plan might look like this:

Breakfast

Banana, yoghurt and oats smoothie (197 calories)

1 large, boiled egg (78 calories)

Lunch

Vegetable soup (163 calories)

Chickpea burger (300 calories), pair with whole grain bun or bread

Dinner

Sweet chilli salmon (345 calories)

Snack

Orange muffin (130 calories)

Tropical fruit salad (85 calories)