Find out if the Human Being diet actually works for weight loss, the rules to follow and what you can eat during each phase
Hailed as a transformative way of feasting and fasting, the Human Being Diet joins the list of programmes claiming weight loss and wellness. But how different is this diet and could it be the answer to your weight-loss and energy goals? In the UK, about 45% of adults are trying to lose weight, and if you’re a woman, you’re more likely to be one of them. No surprise then that when a new diet hits our social media feeds, most of us are all over it! Enter the Human Being Diet (HBD), created by nutritionist and author Petronella Ravenshear. The diet is supported by a book of the same name and an accompanying cook book. It has a loyal community of Instagram followers who regularly post their personal results, practical tips and favourite recipes. Read more about popular diets such as the 5:2 diet, the keto diet and the Mediterranean diet. What is the Human Being diet? The HBD includes three meals a day using minimally processed, nutrient-dense and anti-inflammatory ingredients. Based on the principles of a Mediterranean diet, it involves eating plenty of vegetables and high-quality proteins, although less fruit and grains. Unlike certain other diets, the HBD avoids the use of meal-replacement products, such as shakes or bars. The diet advocates health first, allowing weight loss to come as a side effect. It does this by focusing on blood sugar and insulin levels. Doing so helps to balance hormones, reduce inflammation and eventually may lead to weight loss. The HBD also claims to teach you which foods suit you best, given your unique biology, and aims to reset your relationship with food, including how and when you eat. How does the HBD work? The diet claims to help transition you into a healthier way of eating by re-establishing your body’s natural balance, cutting out ultra-processed foods and focusing on nourishing 'real' foods. There are 10 rules and four phases, which take place over three months. Each phase sets out what you should eat and drink as well as the recommended timeline to complete the phase. The 10 rules of the HBD Eat three meals a day and fast for five hours between each meal, consuming only plain water between meals Begin each meal with a couple of bites of protein and eat one type of protein only per meal No oil or alcohol for the first 16 days No wheat or any other grain for the first 16 days No cardio for at least the first 16 days Drink the right amount of water (about 35ml for each kilogram of body weight) daily Eat one apple per day (with a meal) and only one type of fruit per meal Don’t eat for longer than one hour for each meal (except the weekly ‘treat’ meal) Finish eating by 9pm No sugar, honey or fake sugar, except at your weekly treat meal What can I eat on the Human Being diet? You'll be encouraged to eat vegetables and high-quality proteins, such as fish and eggs, as well as essential fats, with fruit in moderation. However, wheat and other grains are avoided during the initial phases of the plan. Phase one – preparation: 2 days The first 16 days (that's phase one and two) are viewed as a reset. During this time, food and drinks are severely limited so your diet may fall short of some essential nutrients and be hard to stick to. The aim of this period is to rebalance hormones and reset your metabolic health (how your body processes fats, sugars and other nutrients to produce energy). During the first two days, you can eat non-starchy vegetables, but you’ll be avoiding oils, grains, dairy and other protein foods, as well as fruit and alcohol. At this stage there is no need to fast for five hours between each meal. The plan also suggests taking epsom salts in warm water 30 minutes before breakfast to minimise detox symptoms. Phase two – reset: 14 days Throughout this phase, it’s recommended that you weigh your food so you have an equal ratio of protein to vegetables. You can start to build on the food groups you’re eating, but no oil, grains, sugar, the nightshade family of vegetables (which includes peppers and aubergines) or dairy foods. This phase focuses on eating three meals a day with a five-hour fast between each one. This allows your digestive system to rest and recover, encouraging your body to burn fat more effectively. You can enjoy an unsweetened black tea or coffee with a meal, but in between meals stick to water only. Phase three – burn: 10 weeks Phase three is designed to take place over at least 10 weeks, although some followers stay in this phase until they reach their target weight. You'll now be allowed a tablespoon of olive oil with each meal and a weekly, compulsory ‘treat’ meal that allows for more indulgent food choices. During this phase you’re encouraged to eat breakfast within one hour of waking. You'll gradually reintroduce the foods you’ve eliminated, while carefully assessing the impact these foods have on your body, so you can determine if the food is likely to suit you for the longer term. Phase four – forever Phase four, or the "forever phase", involves integrating the principles of the diet that work best for you. This will help you maintain metabolic balance, energy and wellbeing. The plan encourages followers to personalise their eating routines based on how their body responded to the earlier phases of the diet, while continuing to avoid foods that 'derail' them, such as wheat, dairy, or ultra-processed foods. You should also continue to avoid all forms of snacking, so that you maintain a fast between meals. What foods to avoid on the Human Being diet? You’re advised to avoid eating any food or drink not permitted, until you reach phase four. For example, during phase one and two, you should avoid high-sugar fruits and starchy vegetables, as well as grains, oil, dairy, sugar and alcohol. One of the most important rules of the diet is to fast for a minimum of five hours between each meal. The reason for this is to support the efficiency of your digestive system, allowing it to rest and process food completely. By incorporating a fast, you may help reduce inflammation, improve the sleep-wake cycle and support gut health. The weekly ‘treat’ meal is considered a key component of the plan because it may help sustain your new eating regime for the long term, plus the additional calories that you’re likely to consume may help to prevent a drop in metabolic rate and a potential plateau to your weight loss. Is the Human Being diet healthy? The diet aims to reset the body’s metabolism and balance by focusing on nutrient-dense foods and limiting processed ones. A core principle of the diet is to reduce inflammation and establish balanced blood sugar levels, following which many of its followers report weight loss, reduced joint pain, improved digestion and better energy and sleep. However, the initial 16 days of the diet are extreme and may have negative side effects, although these depend on your health prior to starting the HBD. One aspect which is not typical of any healthy eating plan is the avoidance of grains. Actually, nutritional guidelines advise we include starchy carbs in our meals, including cereals and wholegrains. In fact, regularly eating wholegrains is association with a reduced risk of heart disease, stroke and cancer, as well as diabetes and obesity. However, the approach adopted by the HBD focuses on a potential link between grain consumption and increased intestinal permeability, more commonly referred to as a ‘leaky gut’. This condition may lead to chronic inflammation and auto-immune disease, although not all experts agree. What side effects may you experience on the Human Being diet? Some dieters experience an increase in their cholesterol levels – this should be temporary and occurs as fat stores are broken down. Constipation may also be a side effect, especially during the initial 16 days. Again, this is thought to be a temporary problem as your body adapts to the new way of eating and should resolve as you progress through the phases. During the initial phases of the diet, when food intake is heavily restricted, you may experience light-headedness, headaches and tiredness. Positive side effects, claimed by HBD followers, suggest improvements to skin, digestion, reduced joint pain, increased energy and better sleep. What is the evidence for the Human Being diet? Followers of the HBD offer plenty of anecdotal evidence of its success, however there have been no scientific studies evaluating whether the HBD is effective for weight loss or any other of the cited health benefits. There are studies to support some of the principles on which the diet is based, such as fasting between meals to reduce inflammation and improve sleep, the possible detrimental effect of wholegrains on gut health, and the influence of ultra-processed foods and excess calorie intake on obesity. Who should not follow the Human Being diet? The diet claims it is suitable for those over the age of 18, with the exception of: athletes pregnant and breastfeeding mothers those undergoing fertility treatment However, underweight adults, the frail or elderly, and those with pre-existing medical conditions, including those with renal impairment or kidney disease, should seek advice from their GP. Furthermore, if you have or are recovering from an eating disorder, this diet is unlikely to be appropriate for you. Does the Human Being diet work? The HBD is a low-insulin diet and works by focusing on the food you eat, when you eat it, how you eat it and how frequently you eat it. The plan is designed to: reduce inflammation balance hormones re-establish blood sugar control Anecdotal reports suggest it promotes weight loss, sleep quality and boosts energy levels. The downsides of the plan include that you’re required to weigh your food, which some people may find inconvenient, stick to set meal times, avoid snacking and drinking anything other than water between meals, and eat in accordance with defined rules. Some dieters may find the initial days overly restrictive and tough to complete. Plus, if you’re a menstruating woman it may be best to schedule these phases during the first two weeks of your menstrual cycle. Eliminating grains and cutting back on fruit does seem counterintuitive given what most of us understand to be a healthy diet. In fact, you're likely to be lacking some essential nutrients. Importantly, the weekly ‘treat’ meal may promote disordered eating behaviours. While numerous HBD followers claim to have seen improvements in their health and are happy to share their success online, you should refer to your GP or healthcare professional before starting any new diet to ensure it is safe and appropriate for your individual circumstances. Enjoyed this? Now read… How much should I weigh? What is an anti-inflammatory diet? Top 10 anti-inflammatory foods Why are Mediterranean diets so healthy? 50 easy ways to lose weight All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.
How to lose weight by eating more: the science behind volume eating
Imagine a diet where you eat more but still lose weight. We explore how volume eating works, plus its benefits and downsides
An antidote to crash diets is not a pipe dream but a plan known as volume eating or the Volumetrics diet, created by Dr Barbara Rolls. It’s a simple concept where it doesn’t matter how much you eat as long as you choose from a pool of nutritious, high-fibre, low-calorie foods. What is volume eating? Volume eating works on the principle that calories aren’t created equal and that certain high-volume foods are lower in calories. What you need to know is that: The size of a food doesn’t determine its calorie content. For example, a single Ferrero Rocher chocolate has 72-75 calories, while a baked medium-sized sweet potato has 86 calories. Our bodies need three macronutrients to function: carbohydrates, protein and fat, but they vary in calorie content. A gram of protein has 4 calories, a gram of carbohydrate has 4 calories and a gram of fat has 9 calories. Put fat and sugar (carbs) together as is the case in many ultra-processed foods and snacks and the calories soon mount up. Volumetrics is an easy plan to follow as it divides foods into four main groups, relating to their volume and calories. You can eat abundantly from group 1, moderately from group 2 and 3 and mindfully from group 4. In this way, volumetrics frees you from calorie counting. Group 1: eat freely from the following high-fibre, high-water content, low-calorie foods. Greens such as cabbage, kale, spinach, broccoli and cauliflower Salad vegetables such as lettuce, celery, lettuce and cucumbers Fruits such as berries and citrus including oranges, grapefruit, lemon Vegetable soups and stews Group 2: eat moderately from this list of medium- to high-fibre, high-water content and medium to higher sugar foods. Root vegetables, such as sweet potatoes, beetroot and carrot Yogurt and milk Lean protein such as skinless chicken Wholegrains such as brown rice Lentils Group 3: eat these foods in smaller amounts as they’re higher in fat and calories. Cheese Oily fish such as salmon White bread and pasta Group 4: limit these foods because they’re high in fat, sugar and calories. Butter and oils Ultra-processed foods such as ready meals High-fat snacks such as crisps and carbs such as chips Sweets and desserts Fatty cuts of meats Honey, maple syrup, sugar Nuts and seeds that are high in oil and salt Is volume eating a calorie-controlled diet? Volumetrics is easy to follow as you base meals around plant-based foods so can eat more without having to worry about measuring portion sizes and counting calories. If this freer style of diet wouldn’t work for you, it’s best to use a comprehensive online calorie tracker instead such as Nutracheck. What are the benefits of volume eating? Volume eating works because of the very bulky nature of vegetables and fruits, which helps us feel fuller for longer, research has shown. Naturally, when you feel full, you’re less likely to give into cravings. High-fibre eating is currently trending as 'fibremaxxing' on TikTok as a healthy diet, especially among young people, an age bracket experiencing a rise in colon cancer. Consultant endocrinologist Professor Thomas Barber has researched dietary fibre and is happy to see it hitting the headlines for all the positive reasons. "Benefits include a healthy digestive system, which lowers the risk of cancers such as bowel cancer and heart disease. As well as helping with weight loss, high-fibre foods contain essential vitamins and minerals that improve general health and immunity," he says. If, like, me you’re prone to grabbing a meal deal – sandwich, crisps and a soft drink – on a busy day, it helps to have a plan B that is a healthy, filling recipe you can batch cook. I’ve been making the high-volume, high-fibre Jennifer Aniston salad that went viral on TikTok. Deliciously Ella makes a similar version, but includes a higher-calorie dressing. I base mine on Aniston’s original: roasted veg, fresh salad ingredients, chickpeas and higher-protein grains such as bulgur wheat and quinoa. Like her, I sprinkle over a few nuts, fresh herbs and add a drizzle of olive oil and fresh lemon juice. Dietitian Jennifer Low, who runs JL Nutrition Clinic, says this dish works because as well as being high in fibre, it’s a balanced meal and has all the major food groups. "Dietary fibre comes from plants and it’s great at keeping you feeling full as it’s digested slowly. It helps keep our gut and bowel healthy by feeding the good bacteria, and contributes to heart health,’ she says. ‘It also affects the hormones that control our hunger and fullness signals and helps us lose weight as trials have shown," says Low. Yet 90% of adults in the UK currently don’t meet the recommended 30g fibre a day. "Making simple swaps and additions can boost your fibre intake," says Low. ‘You can do this by adding more vegetables to your meals – fresh, frozen and tinned all count – and switching to wholegrain bread and grains and eating nuts.’ Read more about fibre here. Aiming to eat the recommended 30 types of plant foods a week is a great way to challenge yourself to increase the variety of fruit and veg in your diet. Plus, it’s important to factor in some protein, whether that’s lean chicken, fish, tofu or slice of feta, plus a serving of wholegrain carbs. "Having a balanced meal means you’re more likely to feel satisfied," says Low. What are the downsides to volume eating? High-volume eating puts some healthy ingredients into group 4. "Nuts are a great source of fibre, protein and micronutrients, and are certainly not something that we need to cut out of our diets," says Low. "Of course, watch the portion sizes, and choose unsalted versions most of the time," she says. Over focusing on plant-based foods means we could miss out on essential nutrients. "Fish and meat provide iron, healthy omega-3 fats, zinc and B12. Removing these completely from your diet means you need to get these vital micronutrients from other sources," says Low. "As with any diet, it is really small sustainable changes that make a difference over time. Keeping your diet balanced is the most important part. By all means add more nutrient-dense foods, but don’t do it at the expense of the other food groups," she says. Your volume eating takeaway Apart from the positive weight loss associated with eating healthy high-volume foods, following this way of eating helps us hit the daily 5-a-day fruit and vegetable 30g fibre targets. This helps our digestive and heart health, boosts immunity and lowers the risk of certain cancers. However, it’s essential to include healthy protein, some carbs and fat to meet our daily nutrient and energy needs. Over-focusing on certain foods can also lead to disordered eating, so it’s important to maintain a balanced diet with an adequate calorie intake. Now try... How to meet your five-a-day Check out the healthiest vegetables you need in your diet Your top 21 healthiest wholegrains, from amaranth to wild rice Salad recipes to help you get started Recipes to expand your vegetarian repertoire All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
With cases of type 2 diabetes on the rise, Find out what you can do to reduce your risk with diet and lifestyle
New research from Diabetes UK reveals that type 2 diabetes is on the rise – cases are up a shocking 40 per cent in people under 40. In the UK, there are 4.4 million people living with diabetes – around 90 per cent of whom are type 2 diabetic. Visit our ‘All you need to know about diets’ page for recipes and more expert advice on managing your weight healthily, including the low-GI and the Mediterranean diets. What is prediabetes? Prediabetes is a term introduced by the American Diabetes Association to identify people at risk of developing type 2 diabetes. It refers to patients who have higher blood sugar levels than normal, but not high enough to be classified as diabetic. Typically, they have no other noticeable symptoms. In clinical terms ‘prediabetes’ defines a patient with: Impaired glucose tolerance with blood sugar levels above normal but not high enough to be classed as diabetic Above normal glucose blood levels after fasting Above normal glycated haemoglobin (HbA1c) Borderline diabetes. How will I know if I have prediabetes? To be diagnosed as prediabetic, you will need a blood test. You may be more likely to have it you are: Over 45 years old Overweight Have a parent or sibling with type 2 diabetes Have been diagnosed with gestational diabetes or PCOS You are a certain ethnicity. If you meet one or more of these criteria and are concerned, contact your GP for further guidance. Why is prediabetes bad for my health? If you’ve been told you are prediabetic, you have a higher risk of developing type 2 diabetes, and as a result are more likely to have heart disease or a stroke. It's estimated that 12.3 million people in the UK are in this category. Being at risk doesn’t mean you’ll definitely develop type 2 diabetes, but it does mean that without changes to your diet and lifestyle you are more likely to. Developing type 2 diabetes may even reduce your life expectancy as persistently high blood sugar can put you at risk of damaging blood vessels and overtime this may lead to issues such as kidney failure. That said, there are lots of things you can do to reduce your risk or delay the onset of type 2 diabetes. How does diet play a role in prediabetes? Research suggests that the amount and type of carbohydrate we eat plays a significant role in developing prediabetes. All carbs are broken down by the body into glucose to be used for energy – the amount of glucose in the blood is then carefully controlled by the hormone insulin. However, ageing, eating a consistently poor diet, doing little exercise, smoking and our genetics can all make insulin less effective at doing its job. As well as sugary foods like biscuits, cakes and chocolate, starchy foods like bread, rice, pasta and potatoes will also influence your blood sugar levels. While all types of carbohydrates increase blood glucose, there are some which have a slower effect than others. These slow-releasing foods are a better choice and are typically referred to as low-GI foods, they include fibre-rich foods like wholegrains, beans and pulses. Understanding the glycaemic index (GI) of foods can be helpful in managing your blood sugar levels, but it is only one tool. Adopting a healthy, balanced diet which includes plenty of colourful fruits and vegetables, lean protein, good fats and foods which are low in sugar and salt will also support your ability to manage your blood sugar. What are the key components of the prediabetes diet? There is no specific diet for prediabetes, but there are some important modifications you can make to your diet. These include: Eat more whole fruit and vegetables, especially the non-starchy variety like green leafy veg, broccoli and asparagus. Also opt for foods which are rich in a compound called nitrate, including celery, rhubarb and beetroot – these may help to reduce blood pressure. Make wholegrains your staple, such as jumbo oats, wholewheat flour, wholegrain rice, in particular basmati and wild rice. Choose lean sources of protein, these help keep you full and as a result may reduce your urge to snack – examples include chicken breast, fish and seafood, beans and pulses, unsalted nuts and seeds. Include some dairy such as yogurt and cheese, or plant-based alternatives. Minimise refined ‘white’ carbs, sugar, sweetened drinks and starchy vegetables, like potatoes. Minimise red and processed meats, aiming to keep within guideline amounts. Minimise the saturated and trans fats in your diet, focusing instead on the heart-healthy fats in oily fish, nuts and seeds, as well as fruit like olives and avocado. Don’t forget: Wise-up on portions – it may be useful to weigh out your pasta and rice until you can gauge what an appropriate quantity for a single serving actually is. Cook clever – avoid overcooking foods like rice and pasta, instead create more ‘resistant starch’ by cooking, cooling and thoroughly reheating carbs like rice, pasta and potatoes. Plate perfectly – fill half of your plate with non-starchy vegetables, a quarter with lean protein and the final quarter with wholegrains. Do I need to track my blood sugar levels? Although previously only available on prescription for those diagnosed with diabetes, continuous blood glucose monitors (CGMs) are now widely available and have seen a recent boom in popularity. These devices pierce the skin to measure blood sugar levels and send the results to your phone. However, there’s little data to support the use of these devices in people without diabetes, although some small studies suggest there may be some motivational benefits in terms of increasing activity levels, making better food choices and encouraging users to eat earlier in the day. That said, there are other studies that queried the accuracy of CGMs when compared with capillary blood glucose measurements. Experts argue that CGMs allow for earlier diagnosis of prediabetes or diabetes and may be helpful for people at higher risk. Atlhough there is currently no data or guidance suggesting a need for these devices in those who are healthy. Ready more about blood sugar and how to manage it in our expert guide. What else should I do if I have been told I have prediabetes? As well as adopting a healthy, balanced diet, there are a number of other things you can do to reduce your risk of developing type 2 diabetes: Keep physically active – taking regular walks will offer numerous benefits, including helping to balance blood sugar levels after eating. This is because moving your body helps improve how your body responds to insulin. Achieve and maintain a healthy weight. If you’re a smoker, stop. Having diabetes will increase the harm caused by smoking. Focus on your dental hygiene to avoid or minimise the damaging effects of gum disease. Keep your alcohol intake within guideline amounts. If you are considering a change in diet, please consult your GP to ensure you can do so without risk to health. Further reading What is diabetes? How to eat to manage diabetes I'm a diabetic but why is everyone suddenly obsessed with blood sugar? Type 2 diabetes in children What are low-carb diets? This article was updated on 21 July 2025 by Kerry Torrens Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Read our nutritionist's guide on the health implications of following a low-fat diet, why some fat is essential, and how to identify and potentially cut down on the less healthy fats in your diet
Is a low-fat diet healthy? You probably already know that consuming too much fat can be bad for you, but did you know that too little of the right kind can leave you nutrient deficient and lacking in energy too? Our nutritionist explains... For decades we’ve been led to believe that ‘no fat’ and ‘low fat’ were the healthiest options, so much so that you, like many, may struggle with the notion that fat could ever be a good addition to your diet. Thankfully the research around fats has moved on and as a consequence it’s time for a bit of a mindset shift. Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, and read more about fats with our guide on the truth about low fat foods and how much fat you should eat each day. What is fat and why is it important? Fat, like carbohydrates and protein, is a macronutrient needed by the body in relatively large amounts (macro) to build cell membranes, make nerve tissue and hormones, and aid the absorption of fat-soluble nutrients, including vitamins A and D. Our bodies use fat as energy and store any excess for future use; this stored fat acts as an insulator and helps cushion vital organs, bones and other tissues, protecting them from damage. Although eating too much fat can be unhealthy, there are certain types of fat we must get from our diet because they’re essential to our health. These fats play a crucial role in the formation and maintenance of nerve tissue, including that of the brain. What are the different types of fat? In simple terms there are three main types of fat: saturated, monounsaturated and polyunsaturated. These all play different roles in the body. Saturated fat is found in red meat, butter, processed meats like sausages, as well as coconut and palm oils. Too much saturated fat has been associated with cardiovascular disease, the risk of obesity and type 2 diabetes, though recent studies suggest some fats, such as those found in fermented dairy, may actually be beneficial or have a neutral effect on heart health. Monounsaturated fat is found in olive oil, nuts and avocados, and are generally considered to be beneficial for the heart. Polyunsaturated fats include two main types: omega-3, found in oily fish like salmon, as well as nuts like walnuts and seeds such as chia, and omega-6 fatty acids found in sunflower seeds and vegetable oils like corn oil and sesame oil. These are termed 'essential fats', as they cannot be produced by the body and must be obtained through food. You can take a deeper dive into the different types of fats and why we need them here. Which fats should I cut back on? There is another type of fat, that is found naturally at very low levels in some foods such as meat and dairy but produced in larger quantities during food processing – these are trans fats. Also known as hydrogenated fats, trans fats are considered to be the worst kind of fat, and have no known health benefits. Typically, these fats are found in processed foods like pies, pastries and cakes as well as in takeaways. Trans fats have been linked to high cholesterol and an increased risk of heart disease and cancer. Check the ingredient list on labels and try to avoid those containing ‘hydrogenated’ or ‘partially hydrogenated’ oils. For more information on trans fats, visit the NHS website. How much fat should I eat? UK guidelines recommend that our total fat intake should not exceed 35 per cent of our total daily energy (calorific) needs with the maximum for saturated fats being 11 per cent. For the average, moderately active, adult female this equates to 70g of total fat and 20g of saturated fat. The UK Government also recommends that no more than 5g per day should be from trans fats. By reducing the unhealthy trans fats in your diet and replacing some of the saturated fat with the healthier unsaturated variety, you may achieve a better balance for your heart and overall health. Read our guide on how much fat you should eat a day. Should you follow a low-fat diet? In the 1990s low fat was the ‘diet du jour’, with the likes of the popular ‘hip and thigh diet’ seen as a means to successfully whittle your waist line. Low-fat eating is still used for its slimming effects, but there are other reasons why someone might follow a low-fat diet. These include as a means to manage cholesterol levels and for the management of certain health conditions such as type 2 diabetes or multiple sclerosis. What counts as a high fat or low-fat food? When shopping for packaged foods, look at the nutrition label and check the 'per 100g' column against the ‘high’ and ‘low’ figures below. Checking the per 100g figures is a good way to compare different brands of packaged foods: Total Fat High – more than 17.5g per 100g Low – 3g or less per 100g Saturated fat High – more than 5g per 100g Low – 1.5g or less per 100g Some packaging may also show the traffic light colour coding system. This is an easy way of illustrating high or low levels with red reflecting high levels of fat and saturated fat, and green indicating low levels – aim to eat red-coded foods occasionally and green-coded foods more frequently. Visit the NHS Choices pages for more information on food labelling. Is a low-fat diet healthy? A low-fat diet may be useful for some people, however, the focus should ideally be on replacing unhealthier fats with the more beneficial ones in order to ensure you are getting the fats that are essential for health and to ensure you are adequately nourished. Failure to do so may lead to dry skin, hair loss, a weakened immune system as well as the following health implications: Vitamin deficiencies Very low intakes of fat limit the amount of fat-soluble vitamins A, D, E and K you are able to absorb. This group of fat-soluble vitamins plays an essential role in vision, skin, immune system, hormone synthesis, bone health and the nervous and reproductive systems. Poor brain function Given the human brain is 60 per cent fat, the amount of fat we consume, especially the essential fatty acids, is vital for brain health and development. Studies support this by illustrating that omega-3 intake from oily fish, nuts and seeds correlates positively with memory, whilst saturated fat decreases memory and learning. Hormonal imbalance Women who don’t eat enough fat and have a body fat composition below optimal, may have disruptions to their menstrual cycle and potentially experience fertility issues. Weight management issues In the short-term limiting your intake of any of the three macronutrients is likely to lead to weight loss. While it’s true that one gram of fat is richer in calories, (providing nine kcals for every gram eaten) than the equivalent from protein or carbs (4kcal per gram), the association with eating fat and gaining weight remains less clear cut. Furthermore, numerous studies fail to support low-fat diets over other diet interventions for long-term, sustained weight control. How can I cut back the fat in my diet? If you’re looking to improve the balance of fat in your diet here are some practical steps to take: Choose more foods rich in the healthier mono- and polyunsaturated fats instead of saturated fats. In practical terms this may mean enjoying small amounts of butter and coconut oil, while focusing on olive, avocado or cold-pressed rapeseed oils. Choose lean cuts of meat and trim off any visible fat and remove the skin from chicken or turkey. Use a spray oil dispenser or measure out oil with a teaspoon instead of pouring straight from the bottle. Read food labels to help you make choices that are lower in total fat and saturated fat. Use alternative cooking methods such as baking, boiling, grilling, poaching, microwaving or steaming instead of frying or roasting so you do not need to add extra fat. An air fryer can also be helpful for minimising the use of added fats and oils. Cut down on processed foods such as crisps and biscuits, and avoid fried foods such as samosas, bhajis, chips and doughnuts. Replace these with healthier options like plain popcorn, nuts, seeds, pretzels and crackers. Make your own salad dressings using ingredients such as balsamic vinegar, yogurt, lemon juice and herbs. Try leaving out or using less butter and spreads when making sandwiches. Instead use nourishing foods like avocado, which is rich in monounsaturated fats. Last words Like many aspects of health and well-being, there is significant debate as to which is the healthiest fat to include in your diet. The evidence suggests that unsaturated fats are the most beneficial for heart health, brain function and reducing inflammation. However, a moderate amount of saturated fats may be useful too, such as that found in coconut oil and grass-fed butter. Trans fats found in processed foods, and highly refined oils are best avoided. Following restrictive, low-fat eating plans or diets may help you lose weight in the short term, but once you go back to your old eating habits, your body will be more prone to storing fat and your weight is likely to return. If you want to lose weight, concentrate on eating a balanced diet, drinking sensibly and step up the amount of exercise you do. Be cautious of 'faddy' calorie counting and crash diets. Interested in trying our free seven-day healthy diet plan? Click here and choose between our meat eaters, vegetarian or vegan meal plans. Low-fat recipes The fat contribution of most recipes can be lowered by substituting for lower fat ingredients, reducing the quantity of fat used and using lighter cooking methods such as steaming, poaching or cooking in an air fryer. Find inspiration with these low-fat options. Healthy low-fat salads: Low-fat chicken caesar salad Tuna pasta salad Chicken satay salad Low-fat lunches: Indian chicken protein pots Smoked salmon, quinoa & dill lunch pot Vegan chickpea curry jacket potatoes Classic recipes with lower calories: Air fryer roast dinner Healthy bolognese Healthy turkey meatballs Pasta arrabbiata with aubergine Heart-healthy fish recipes: Healthy fish korma Healthy fish pie Healthy fish & chips with tartare sauce Discover more low-fat recipes Enjoyed this? Now read… Is saturated fat bad for you? Nutritionist-approved high fat dishes that are actually good for you 7 high-fat foods to include in your diet Eat these dietary fats to improve your skin Understanding high cholesterol This page was reviewed on 13 June 2025 by Kerry Torrens A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on Twitter @nutri_jo. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
I tried intermittent fasting and couldn’t believe how easy it is – 10 tips to make it work for you
Find out how to start intermittent fasting, if it's hard to keep up long term and get tips to stave off the hunger pangs.
What is intermittent fasting? Intermittent fasting involves abstaining from food, and some drinks, for set periods of time. How long you fast for, and how often you do it, depends on the plan you’re following. The theory is that your body will switch from using food as energy to burning its fat stores, resulting in weight loss. It’s also believed to protect the body from disease, reduce inflammation and boost brain function. Read on to find out how intermittent fasting helped me start listening to my body’s hunger cues. Plus, get tips on how to make fasting work for you. Next, see our satisfying 5:2 diet recipes, find out more about the 80/20 diet and intuitive eating. Why I started intermittent fasting I’ve always struggled with diets. I once tried to go keto but couldn’t cope with the flu-like symptoms. I dabbled in the raw food diet and felt saddened by meals. Years ago, I even tried the baby food diet for a few days (cringe!) that certainly did more harm than good. The problem is food is my greatest joy and I don’t respond well to cutting things out. Then I heard about intermittent fasting. I was intrigued by the flexibility which allowed me to eat whatever I want (more or less) as long as it’s within a set window. I thought the 16:8 method sounded like a good fit for me – this involves involves fasting for 16 hours per day and eating within an eight-hour window. One of the most common ways to do this is by skipping breakfast and eating from midday-8pm. Other types of intermittent fasting include alternate day fasting, such as the 5:2 diet, where you consume very few calories on fasting days, while eating a normal number of calories during the rest of the week. I thought this sounded too restrictive and would only leave me hungry and bad tempered. Was it hard to start intermittent fasting? I was expecting to struggle, but it was surprisingly easy. Once I stopped eating breakfast, I questioned if I had only been eating three meals a day out of habit. Now I am listening to my body’s cues and working up a hunger naturally, which means I relish my first meal of the day. The energy boost I experience during fasting hours is what keeps me motivated to stick to it. Before eating, I feel supercharged and clear-headed as if I’ve been switched on to energy-efficient mode. What do you eat when you break your fast? I always include the essentials; a balance of protein, healthy fats and wholegrain carbohydrates is key, as well as lots of fruit and veggies for nutrients. Salad bowls are a favourite with tuna or eggs for protein, some hummus or avocado for good fats and oat cakes for carbohydrates. On particularly hungry days, I’ll have yogurt with berries and peanut butter for a snack. For dinner, my meals include dishes like wholemeal pasta with prawns, tofu salad with a tahini dressing, and cod with roasted vegetables and black beans. These dishes usually keep me full until my next eating window. How has fasting changed the way you eat? Since I started intermittent fasting, I have felt less bloated and healthier overall. I believe this is down to the food choices I make when it’s time to eat. To me, there is no point in undoing all the good of fasting only to break it with a sugary treat or unhealthy meal. Especially as this would only leave me crashing later and make it harder to fast. This positive knock-on effect means my diet is healthier. 10 tips for intermittent fasting If you’re keen to try fasting, here are my tips to make it easier: 1. Be mindful of what you eat during your window Aim for balanced, nutritious meals which incorporate good fats, lean sources of protein, wholegrain carbohydrates and plenty of fruit and vegetables to supply fibre, vitamins and minerals. It can be tempting to consume refined (white) carbohydrates and sugary foods for a quick release of energy. They might give you an initial boost, but your blood sugar levels will come crashing back down later. 2. Watch your drinks Drinks are restricted when fasting. Stick to water and black, unsweetened tea, coffee or herbal teas. Don’t start knocking back the so-called sugar-free drinks as these can negatively impact your health. 3. Don’t rush results Intermittent fasting is not an extreme diet (these don’t work long term and may cause you to gain back weight). Stick to your fasting period, eat healthily during your window and you’re likely to notice results. 4. Think long-term Don’t be disheartened if you suddenly notice a weight loss plateau. Research suggests this can often happen around six months. Stick to your fasting as it has plenty of other benefits for your overall health – you may need to introduce more exercise if weight loss is your goal. 5. Snack smart Choose something to give an energy boost and keep you full. Instead of crisps or chocolate, which are empty calories, have some nuts or hummus with oat cakes. 6. Distraction is key Especially during the beginning when your body is adjusting. Try going for a walk, listening to music or an interesting podcast. This will stop you focusing on your rumbling tummy! 7. Don’t overthink it If you’re constantly thinking about when it’s time to eat, you’re more likely to focus on your hunger. It might be challenging at first but once you’ve started fasting, put it to the back of your mind. 8. Big portions are not your friend Not only will overeating cause you to feel hungrier later, it may undo all the work you’ve done while fasting. Be mindful of portion sizes, start with a smaller helping and wait 20 minutes to see if you feel full. 9. Give yourself some wiggle room Trying to follow any diet perfectly will only lead to missing out. Instead of being strict with yourself, allow for the occasional dinner out with friends or weekend brunch. You’ll come back to fasting with a renewed sense of determination. 10. Skip your least favourite meal To make things easier for yourself, skip the meal you enjoy the least. If you bounce out of bed looking forward to breakfast, for example, it’s best to skip dinner. Does intermittent fasting work? Intermittent fasting has made me feel healthier and given me a boost in energy, all while allowing me to enjoy the foods I love. Remember, intermittent fasting is not only about the meals you don’t eat – what you eat when in your window is just as important. Consuming sugary treats and unhealthy meals is not going to make you feel good or support weight loss goals. Focus on wholegrain carbohydrates, protein, good fats and plant foods such as fruits, vegetables, nuts and beans. Also, intermittent fasting might not be for everyone and if you have previous experience of disordered eating then it might not be wise to try it. If you’re concerned about this, head to the NHS website and BEAT eating disorders. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Looking for gluten-free Easter recipes? Try our superb seasonal recipes for roasted lamb with crispy hasselback potatoes, a spring sharing platter and rhubarb semi-freddo.
Celebrate Easter with our decadent, seasonal gluten-free menu. We've selected some of our favourite Easter recipes, including a spring sharing board, fragrant roasted lamb centrepiece and an indulgent rhubarb semi-freddo for dessert. With plenty of delicious options to choose from, this menu is sure to satisfy, whether you require a gluten-free diet or not. Want even more gluten-free inspiration? Check out our top 10 gluten-free cake recipes and then explore our healthy gluten-free dishes. Starter What better way to kickstart your Easter feast than with this colourful spring sharing board? Piled high with asparagus, radishes, quail’s eggs, chilli-flecked marinated feta and creamy pea and artichoke dip, this looks and tastes really impressive, despite being very simple to put together. Make it your own by adding cured meat, smoked fish, other veg or cheese. Leftovers will be a welcome snack the next day. Spring sharing board Discover even more gluten-free recipes. Main This fragrant one-pan lamb with hasselback potatoes is the stuff Easter dreams are made of. Expect the complimentary flavours of garlic, rosemary and thyme in abundance, with extra-crispy hasselback spuds. All that and only one pan to wash-up! One-pan lamb with hasselback potatoes Try even more gluten-free dinner recipes. Sides What's an Easter feast without a colourful selection of sides? Braising these carrots is the perfect way to bring out their naturally sweet flavour. Click the links below for punchy spring greens and beetroot & lentil tabbouleh, which deliver tenfold on texture and flavour. With such variety, you can choose as many or as few as you like. No-peel braised carrots Punchy spring greens Articles Spinach rice Roasted asparagus Beetroot & lentil tabbouleh Herb-buttered baby carrots Dessert Make the most of seasonal rhubarb with this simple gluten-free cinnamon & nut crumble made using frozen strawberries for extra fruitiness. Gluten-free rhubarb & strawberry crumble Sunken chocolate, olive oil & hazelnut cake Dark chocolate orange creams Double chocolate, raspberry & pistachio roulade Toasted coconut rice pudding with cardamom poached rhubarb Why not try one of our other delicious gluten-free dessert options? Enjoyed this? Now read... Healthy Easter snacks & treats Healthy Easter Menu Healthier roast recipes Top 10 gluten-free cake recipes 10 gluten-free pancake recipes What will you be cooking for Easter this year? Leave a comment below... All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Seven gadgets that can help you to reduce food waste
Over half of food waste in the UK comes from our homes, so we're spotlighting the best gadgets and tools that could help you reduce how much you throw away
As food lovers, we struggle to see ingredients and leftovers going to waste, so we're always looking for easy solutions that help us cut back on how much we throw away. According to climate action charity WRAP, which is behind Food Waste Action Week, a staggering 10.7 million tonnes of food waste is generated in the UK every year, and while a chunk of that is produced by farms, manufacturers, restaurants and supermarkets, around 60 per cent of food waste comes from our own homes. But as we hard as we try to keep track of use-by dates, repurpose leftovers and remember those items hidden at the back of the fridge, we could all do with a helping hand – and that's where the products listed below come in. These tools have been designed with reducing food waste in mind, to help you throw away less, save money on your grocery bills, and lower your carbon footprint in the process. We've included some items that you'll be familiar with but perhaps haven't considered buying before, plus other unique gadgets that make it easier to store and repurpose your food more efficiently. For further tips and to find out how the Good Food team uses up leftovers and spare ingredients from the Test Kitchen, read our guide on how to reduce food waste. This guide was brought to you by Cook Smart, a campaign designed by Good Food experts to help you save money and reduce food waste. Dive into more Cook Smart content in our budget hub. Seven gadgets that can help you to reduce food waste Joseph Joseph FridgeStore™ clear rotating organiser Available from Joseph Joseph (£20), Fenwick (£20) If your fridge-freezer and cupboards are packed to the rafters with jars and bottles you don't use regularly, this clever multi-tiered turntable from Joseph Joseph will help you keep track what you have in stock. We've all made the mistake of buying a surplus of ingredients we didn't know we already had, but with this organiser, you'll have a better visibility of smaller items that are at risk of getting lost, like spices, pastes and condiments. Available from: Joseph Joseph (£20) Fenwick (£20) Lakeland Fresh Stretch silicone onion pod Available from Lakeland (£3.99) For those dishes that require just half an onion, this pod from Lakeland will stop you reaching for the cling film and keep the other half fresh for your next recipe. The stretchy silicone top hugs around the onion half easily and releases when you twist the two parts of the pod in opposite directions. The pod is also freezer-safe, and once you've emptied it, you can pop it in the dishwasher. For other produce, Lakeland also sells a lemon pod, avocado pod and cheese pod. Available from: Lakeland (£3.99) Zwilling Fresh and Save vacuum food storage Available from Zwilling (£89.95) Regular storage containers do a pretty good job of preserving food, but this clever vacuum-sealing set from German cookware Zwilling goes the extra mile. Using an automatic vacuum pump and specially designed containers, it's able to extract the air from each box and bag in seconds, so the contents stay fresher for even longer. Available in small and medium sizes, the seven-piece set includes the vacuum pump, plus two borosilicate glass containers and two reusable BPA-free bags that are microwave and freezer-safe. If you pair it with the Zwilling Culinary World app (via the QR code on the lids), you can also track how long your food has been stored for, receive reminders and discover new recipes. Available from: Zwilling (£89.95) Judge spaghetti measure Available from Harts of Stur (£1.96), Judge (£4), Amazon (£4.99) Pre-portioning your ingredients with a set of kitchen scales is perhaps one of the most obvious tips for reducing food waste, but for an even speedier hack when cooking spaghetti, there's this budget handheld tool from Judge, which allows you to measure out one to four portions so you serve consistent amounts every time. It's dishwasher-safe and easy to store too. Available from: Harts of Stur (£1.96) Judge (£4) Amazon (£4.99) OXO Good Grips herb keeper Available from Amazon (£38.30) Not all of us have the space to grow our own fresh herbs, so if you rely on packets or small pots from the supermarket, you'll know the struggle of scrambling to use them up before they start to wilt. This nifty storage container, which is part of the OXO Good Grips range, is ideal for keeping herbs like coriander, dill, chives, thyme and rosemary ultra-fresh, as well as tall vegetables like celery sticks, spring onions and asparagus. On the front of the container, there's a fill line to indicate how much water you need and a ventilated basket that allows air to circulate, plus a hinged lid so you can access the contents easily. The dishwasher-safe basket also has a hook on the back, so you can hang it on the inside of your fridge door. Available from: Amazon (£38.30) Ninja Blast portable blender Available from Very (£39), Amazon (£39), Ninja (£39.99), Currys (£39.99) A blender is a great way to use up fruit and veg that's a little past its best, as you can blitz ingredients into smoothies, sauces and pesto. This portable model from Ninja is ideal for small kitchens without much storage space, and in test produced smooth, consistent results in just 30 seconds. It comes with a 530ml blending cup, a sip lid with a handle, cup cover, blade cover, and USB-C rechargeable motor base and charging cord. The lid is designed to be leak-proof, too, so you can pop it in your bag and take it on the go. Available from: Very (£39) Amazon (£39) Ninja (£39.99) Currys (£39.99) Lomi kitchen composter Available from Lakeland (£399.99) Making compost from food waste that would have otherwise gone to landfill is relatively straightforward, but often takes time and can get a bit smelly. This gadget, which is good-looking enough to sit on the countertop, speeds up the process significantly without using up lots of energy, while reducing nasty food odours in the process. In our experience it has some trouble breaking down seeds, but otherwise does solid job handling most types of household food waste (leftovers, fruit skins and so on), garden waste, scraps of paper and more – producing what it calls 'Lomi Earth', which is a bit like fertiliser, in as little as four hours. Available from: Lakeland (£399.99) Related reviews Best food storage containers Best blender Best juicers Best spiralizers Best fridge-freezer Best soup makers Best hand blenders Best kitchen scales Best slow cookers Best smoothie makers Best food processors More on reducing food waste Good Food podcast: Max La Manna on tackling food waste How to reduce food waste How to reduce food packaging waste Zero-waste recipes for every day The Good Food sustainability glossary How to waste fewer potatoes How to waste fewer bananas How to waste less bread How to waste less asparagus How to use up leftovers
Is fasting healthy and is it an effective way to lose weight? We discuss the benefits and pitfalls of fasting and the difference between the 5:2 and 16:8 fasting diets
What is intermittent fasting? Intermittent fasting (IF) refers to an eating plan that switches between abstaining from food and eating on a timed schedule. Its popularity has increased as more reports suggest it may be a way to manage weight and prevent or potentially put certain health conditions into remission. In recent years, the media attention given to fasting diets, such as the 5:2 diet, have made this form of dieting a popular choice. Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI and the Mediterranean diet’ Does fasting help you lose weight? Studies suggest that, like calorie-controlled diets, intermittent fasting may help some people lose weight. This could be down to its simplicity, although how sustainable this weight loss is over the longer term has yet to be proven. How to follow an intermittent fasting plan Intermittent fasting focuses on the periods of time that we are not eating but ‘fasting’. The frequency and duration of these fasting periods depends on the specific plan followed. There are many variations of intermittent fasting diets, each with a slightly different take on the ‘optimum’ way to practice. Some of the most well-known include Dr Michael Mosley's The Fast Diet 5:2 method and David Zinczenko's book The 8-Hour Diet which promotes the 16:8 method. Some popular intermittent fasting eating patterns include: Time-restricted eating – you select an eating window and refrain from eating outside of this. For example, the 16:8 diet involves fasting for 16 hours per day and eating within an eight-hour window. One of the most common ways to do this is by skipping breakfast and eating only from midday-8pm, so you are fasting for 16 hours (between 8pm and midday the next day). Other variations of the diet involve six-hour eating periods or shorter. Fasting days – you choose a regular day of the week or month during which to fast over a full 24-hour period. For example, if you finish dinner at 8pm one evening, you refrain from eating until 8pm the next day. Alternate day fasting – you choose certain days of the week to consume very few calories, while eating a normal number of calories during the rest of the week. For example, the 5:2 diet involves eating only 25 per cent of a normal calorie intake (500 kcals for women, 600 kcals for men) on two non-consecutive days of the week, then eating a normal and unrestricted amount on the other five. Fasting mimicking diet – this involves a reduced-calorie diet but with a specific macro and micronutrient breakdown and is conducted on five days of the month. How does intermittent fasting work? The theory behind the diet is that after a period of hours without eating, the body switches from the ready supply of energy from food to burning its fat stores. It’s worth noting that there is still a lot for us to learn about this metabolic switch, including what the optimal fasting pattern and calorie limit should be to optimise its effects. The point at which you trigger the switch will depend on how much energy you use, what your last meal was and the amount of stored glycogen you have – all of which means it may take as much as 12-36 hours without food. What can I eat while intermittent fasting? Unlike most diets, intermittent fasting focuses on when rather than what you eat. For this reason, there are no restrictions on foods during the scheduled eating window and you are encouraged to eat ‘normally’. However, you should try to avoid high-calorie junk food and instead aim for well-balanced nutritious meals by incorporating lean protein, healthy fats, leafy greens and unrefined carbs such as whole grains. Try not to use your eating window to consume calorific foods and treats. Can you drink while fasting? Drinks are restricted during your fasting period, when you should stick to water and zero-calorie drinks such as black, unsweetened tea, coffee or herbal teas. During your eating window there are no restrictions on what you can drink Is intermittent fasting effective for weight loss and is it sustainable? Studies suggest that intermittent fasting is equally as effective for weight loss as a calorie-counted diet for those who are overweight and obese. Although results depend on your individual circumstances and the amount of weight you have to lose. That said, evidence to support the role of intermittent fasting as a weight loss tool is increasing, especially the alternate day fasting method. However, more knowledge is needed – especially on effectiveness long term and the impact it may have on body composition and metabolism. One short-term study suggested the weight lost by a male group during early stages was predominantly water, protein and lean tissue, rather than the desired fat loss. Few studies have examined the long-term effects (more than six months) on humans. The success of the approach may also depend on your ability to maintain this style of eating going forward. Some research suggests a weight plateau after six months, this may be because IF is not so much a ‘diet’ but more a programme of eating, which means sustaining the weight loss is down to how well you adapt to the eating patterns in the longer term. What are the health benefits of intermittent fasting? So, is there any evidence that intermittent fasting works? As well as weight loss, various studies have linked intermittent fasting with: a reduced risk of cancer improved heart health an extended lifespan some protection against age-related diseases including chronic pain syndromes a protective effect against cognitive decline improved resistance to stress and disease an increase in the number of beneficial bacteria in the gut. This is still an emerging area of research and these links are as yet inconclusive. It is important to note that some of these studies have only been carried out using animal models, and it is unclear at the moment whether all of these benefits would be replicated in humans. Is intermittent fasting healthy and are there any downsides? A nutritionist’s view Much of the emphasis is on the fasting stage but in order to be safe and healthy, the food consumed during your 'eating window' needs to be of high nutritional value and meet dietary guidelines. For this reason, you should aim to eat essential fats from oily fish, nuts and seeds, lean sources of protein, wholegrains and starchy carbs and plenty of fruit and vegetables to supply dietary fibre, vitamins and minerals. During the first two to four weeks, some followers report feeling hungry, irritable and experiencing migraines as their body gets accustomed to fasting. It's worth bearing in mind there may additional social implications if you usually enjoy meals out with friends, as these might not fit with the strict timings, or you may find it difficult to fit into family and work life. Few studies have examined the long-term effects (more than six months) of intermittent fasting on humans, with much of the existing support based on animal models only. If you’re considering this form of diet, you should first consult your GP or medical practitioner to confirm it is appropriate and safe for you. Many people find that a moderate fast, finishing all food by 7pm and then waiting until 7 or 8am the next day before eating breakfast can offer a more sustainable approach, while still reaping some of the perceived benefits. Who should be careful when considering fasting? If you are pregnant, breastfeeding, diabetic or have a condition that requires you to keep a close eye on your blood sugar levels, you should avoid fasting. In addition to this, some groups of people are at greater risk of the negative effects associated with fasting. Such effects might include, but are not limited to, headaches and dizziness, an inability to concentrate, flare-ups of a long-standing health conditions like gout, or an alteration in the way certain medications are absorbed and used by the body. Vulnerable groups who should exercise caution may include: the elderly, the young (under 18 years of age), those who are on medication (especially if it needs to be taken with food at set times), those who have a low body mass index (BMI less than 18.5) and those with emotional or psychological issues around food, including any history of eating disorders. For women of reproductive age, the timing of a fast may be best performed during the follicular (early) stage of the menstrual cycle. For those at other stages of their reproductive life, such as the peri-menopause, it may be best to minimise the length of each fast. Research to date, is limited in this area and more evidence is needed before we can fully understand the implications of fasting on hormonal health. Please note: if you're considering attempting any form of diet, please consult your GP first to ensure you can do so without risk to your health. Enjoyed this? Now read... Six things you should consider before starting a diet Health benefits of fasting How many calories should I eat in a day? What is a calorie deficit? What to eat for menopause? Listen The BBC Good Food podcast – fasting for weight loss This article was last updated on 26 February 2025 by Kerry Torrens. A nutritionist (MBANT) Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT). All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
What are the different types of sugar, how do they affect your body and are some better than others? We look at fructose, glucose, lactose and sucrose
You've probably heard the terms fructose, glucose, lactose and sucrose, and you may know that they're all types of sugar but do you know how they differ from one another and which one is best for your health? Use our handy guide to shed some light on the secrets behind sugar. For more information, check out all you need to know about sugar, our lower-sugar recipes and get tips on how to quit sugar. What are complex and simple carbohydrates? Carbohydrates are classified into two basic groups, complex and simple. Complex carbohydrates are composed of multiple simple sugars, joined together by chemical bonds. The more chains and branches of simple sugars, the more complex a carbohydrate is and in turn, the longer it takes to be broken down by the body and the less impact it has on blood sugar levels. Examples of complex carbohydrates include wholegrains such as jumbo oats, brown rice, spelt, rye and barley. Simple carbohydrates are either monosaccharides (one sugar molecule) or disaccharides (two sugar molecules). They are digested quickly and release sugars rapidly into the bloodstream. The two main monosaccharides are glucose and fructose. The two major disaccharides are sucrose (composed of glucose and fructose) and lactose (which is made up of galactose and glucose). Simple carbs are either naturally occurring, like lactose found in milk, or added like the table sugar you add to your tea or the refined, added sugar found in processed foods. What is glucose? Glucose is the primary source of energy your body uses and every cell relies on it to function. When we talk about blood sugar, we are referring to glucose in the blood. When we eat carbohydrates, our body breaks them down into units of glucose. When blood glucose levels rise, cells in the pancreas release insulin, signalling cells to take up glucose from the blood. As the cells absorb sugar from the blood, levels start to drop. Glucose alone does not taste particularly sweet compared to fructose and sucrose. Nutritional profile of glucose Per 100g 385kcal / 1611kj 0.1g fat 98g carbs 0.1g protein The glycemic index is a ranking of how quickly foods make your blood sugar levels rise after eating them. Glucose is the defining standard and has a GI value of 100. High GI foods are easily broken down into glucose. How does glucose affect your body? Research suggests that, as glucose stimulates insulin release from the pancreas, it also results in the release of two other hormones, leptin and ghrelin. Leptin is known as the appetite suppressor and ghrelin, the appetite increaser. It is thought that lower GI foods (such as wholegrains and protein) suppress ghrelin, so leave you feeling full and satisfied. What is fructose? Fructose or fruit sugar, is a simple sugar naturally occurring in fruit, honey, sucrose and high-fructose corn syrup. Fructose is very sweet, roughly one and a half times sweeter than sucrose (white sugar). Because of the worldwide increase in the consumption of sweeteners in soft drinks and foods containing high-fructose corn syrup (HFCS), fructose intake has quadrupled since the early 1900s. Nutritional profile of fructose Per 100g 398kcal / 1663kj 0g fats 100g carbs 0g protein Fructose is absorbed directly into the bloodstream during digestion and has no impact on insulin production or blood glucose levels. Consequently, its GI value is much lower, on average around 19. It was once thought this made it a good substitute for table sugar, but there is now a growing body of research to question this. Sweeteners such as HFCS have a higher GI value because they also contain glucose. It has been suggested that it is the glucose content of these sweeteners that may have contributed to the increase in cardiovascular disease and type 2 diabetes. How does fructose affect your body? Fructose is handled by the body in a different way to glucose as it is metabolised in the liver. As a result, blood sugar (glucose) levels do not rise as rapidly after fructose consumption compared to other simple sugars. However, when you eat too much fructose the liver cannot process it fast enough and instead, starts to make fats that are carried in the blood and and stored as body fat. Studies have shown that the consumption of large amounts of fructose may lead to increased appetite by impairing the body's ability to use insulin and to suppress circulating ghrelin (the appetite-stimulating hormone). While most diabetics cannot tolerate sucrose, most can tolerate moderate amounts of fruit and fructose without loss of blood sugar control. Research is yet to show any detrimental health effects of moderate consumption of fructose as part of a balanced diet. However, it's worth keeping in mind that the excessive consumption of HFCS and other sweeteners may contribute to elevated blood sugar levels, blood fats and subsequent weight gain. What is sucrose? Sucrose is crystallised white sugar produced by the sugar cane plant and can be found in households and foods worldwide. Sucrose is a disaccharide made up of 50 per cent glucose and 50 per cent fructose and is broken down rapidly into its constituent parts. Nutritional profile of sucrose Per 100g 394kcal / 1680kj 0g fats 105g carbs 0g protein Sucrose has a GI value of 65, this is because it is made up of both glucose (which impacts blood sugar) and fructose, (which has less of an impact). Diabetics should therefore be mindful of foods containing sucrose. What is lactose? Lactose is a sugar found naturally in milk and is a disaccharide made up of glucose and galactose units. It is broken down into the two parts by an enzyme called lactase. Once broken down, the simple sugars can be absorbed into the bloodstream. Nutritional profile of lactose Per 100g 398kcal / 1689kj 0g fats 95g carbs 0.3g protein Whole milk has a GI value of 41 and is considered to be a low-GI food. Lactose is known to enhance the absorption and retention of minerals such as calcium, magnesium and manganese. Some people experience lactose intolerance – an inability to produce the lactase enzyme, this means lactose is not broken down and can lead to diarrhoea, bloating and other gastrointestinal symptoms. So, is sugar bad for you? There are two types of sugar: naturally occurring sugar like lactose in milk and added sugar, which includes table sugar (sucrose) as well as concentrated sources like fruit juice and syrup. Current recommendations are that only 5 per cent of your daily calorie intake should consist of added or 'free' sugars. This equates to approximately seven teaspoons (30g) for an adult. To put this into perspective, one can of fizzy drink may contain seven teaspoons or more, so it's easy to reach the recommended daily amount quite quickly, especially when you consider the sugar added to processed foods. Remember, virtually all the fibre, vitamins and minerals have been removed from white sugar (sucrose) so it's best to go sparingly. What's more, eating too many refined carbohydrates can raise blood sugar levels which negatively impacts our health, especially if you are insulin resistant or are diabetic. Eating excess sugar may also lead to weight gain, which increases your risk of heart disease and type 2 diabetes. Find out more reasons why sugar is bad for you. Like this? Now read... All you need to know about sugar How sugar affects mood How much sugar should I eat? 10 things you should know before giving up sugar How much sugar is in your snack This page was reviewed on 17 February 2025 by Kerry Torrens. Jo is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Since graduating from the University of Westminster in 2010, Jo has worked in a variety of public and private contexts, delivering weight management programmes, community cookery projects, and corporate wellness packages. Alongside trying to grow more of her own fruit and veg at her allotment, Jo works as a Nutritionist and Health Coach for Second Nature. She has contributed articles to a number of nutrition websites, including Good Food.. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
What is a pescatarian diet and does it provide all the nutrients you need? A dietitian explains, and suggests recipes for you to try.
What is a pescatarian diet? A pescatarian diet typically includes vegetables, grains and pulses, alongside fish and other seafood, but excludes meat and sometimes dairy. Read on to discover the health benefits of a pescatarian diet, the nutrients you may be wanting, and how to ensure your diet is healthy and balanced. Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI and the Mediterranean diet What are the benefits of the pescatarian diet? The pescatarian diet is a nutritious choice due to the known benefits of the vegetarian diet with the addition of high-protein fish and the omega-3 fatty acids found in fatty varieties of fish such as salmon. Eating this way may reduce the risk of conditions like type-2 diabetes, high blood pressure and obesity. Interestingly, one study found those who followed a pescetarian diet had a lower risk of colorectal cancer, when compared with meat-eaters. Another showed omega-3 fatty acids to be associated with lower risk of fatal heart attacks A balanced pescatarian diet may also be similar to the Mediterranean diet, as it’s likely to include many similar ingredients. Rich in monounsaturated fat, found in olives and avocados, and lower in the saturated fat that's in butter, cheese and fatty meats like lamb – the Mediterranean diet has increasing evidence to support its health benefits. Studies show the pescatarian diet has a positive impact on chronic disease and lowers mortality rates, in comparison to diets that include meat. The study showed that those following a pescatarian diet had lower cholesterol levels and blood pressure, and a reduced risk of diabetes and high blood pressure compared to non-vegetarians. Which nutrients may be lacking in a pescatarian diet? Like all diets, a pescatarian diet needs to be balanced and varied in order to be healthy. The lack of red meat may mean iron is low. It’s important to include plant-based sources of iron, such as spinach and broccoli, and opt for low-sugar, fortified breakfast cereals, as these contain added vitamins and minerals, including iron. Some pescatarians do not consume eggs or dairy, which means they may be lacking in essential nutrients such as calcium, phosphorus, vitamin B12 and zinc. Therefore, if you are planning to embark on this dietary change, it is important to ensure you eat a diet that provides everything you need to be healthy. Read more about how to eat a balanced diet. Which fish are a good source of omega-3 fats? Omega-3 is an essential fatty acid: it is classed as ‘essential’ because the body cannot make it, so we must get it from food. Certain varieties of fish are excellent sources of omega-3 fatty acids, including salmon, mackerel and sardines. Until 2018, fresh tuna was considered an oily fish, but a report found it does not contain the levels that other fish contain, so is now classed as a white fish. Should I be worried about mercury levels in fish? Fish contain varying amounts of mercury – a pollutant that can be highly toxic to our nervous system. However, we’re all advised to include at least two portions of fish per week, with at least one being an oily variety. Be aware that for certain types of fish, there are maximum amounts you shouldn’t exceed. The NHS advises that we should eat no more than four portions of oily fish per week. Women who are planning to conceive or are pregnant or breastfeeding are advised to eat no more than two portions of oily fish per week, as mercury can affect the nervous system and may cause development delays in infants. Shark, swordfish and marlin contain concentrated sources of mercury, so it is recommended that they should be avoided by women who are planning to conceive or are pregnant, and by all children. If you are breastfeeding restrict your consumption to once per week. If you are trying for a baby or are pregnant, you should also have no more than 4 cans of tuna per week or no more than 2 tuna steaks. This is because tuna contains higher levels of mercury than other fish. If you are breastfeeding, there is no limit on how much tuna you can eat. You can safely eat as many portions of white fish per week as you like, except for the following, which may contain similar levels of pollutants as oily fish: Sea bream Sea bass Turbot Halibut As a pescatarian, you’re likely to eat a lot of fish, so be aware that these fish and brown crab meat shouldn’t be eaten too often. Read more from the NHS on how much fish is safe to eat. Eating a variety of fish helps to ensure fish stocks are sustainable for the future you can read more about this on the Marine Stewardship Council’s website. Recipes for a pescatarian diet Sardine tomato pasta with gremolata Sea trout with samphire, potted shrimp & lemon Tandoori trout Creamy fish and leek pie Cod with an orange & dill crumb and hasselback potato Thai-style steamed fish Healthy salmon salad Enjoyed this? Now read: Why are Mediterranean diets so healthy? How to eat a balanced diet What supplements should I take? What is a flexitarian diet? Best sources of omega-3 Are you following a pescatarian diet? Tell us your experiences or ask us any questions in the comments below. This page was reviewed on 22 November 2024 by Kerry Torrens Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.