Volume eating: How to lose weight by eating more
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 supposed 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. 90 per cent 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 five-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.
Low-fibre (low-residue) diet: What is it and should you follow it?
Our expert investigates low-fibre or low-residue diets, including who should follow them and when
Dietary fibre is an essential component of a healthy diet. The term refers to the mainly carbohydrate material found naturally in plants. Sugar and starches are also carbs, but fibre differs in that we cannot digest it – instead, it passes through our digestive system, relatively unchanged. There are many types of fibre that can affect health in different ways, but one of fibre’s primary roles is to support the normal function of the gut and help prevent constipation, it does this by making stools softer and easier to pass. When eaten as part of your everyday diet, fibre also supports gut health, helps us maintain a healthy weight, supports cholesterol balance and regulates our hormones. That said, there can be certain times in your life when focusing on low fibre foods may be of benefit to you. Discover our full range of health benefit guides including how much fibre you should eat and out our full guide on fibre and why it's so important. What is a low-fibre (low-residue) diet? If you’re experiencing symptoms that suggest you have an irritated or inflamed bowel, you may be advised to adopt a low-fibre or low-residue diet. This means avoiding foods that may result in undigested material in the gut. The theory behind this is that, by minimising your intake of these foods and focusing instead on low-fibre foods, your digestive system has an opportunity to rest. Low-fibre foods will reduce the amount of stool produced, and may in the short term ease any discomfort you may be experiencing. Conditions that may benefit from this approach include: Persistent diarrhoea, especially if caused by a flare-up of irritable bowel syndrome (IBS) Crohn’s disease, ulcerative colitis or diverticulitis Those with or at risk of a bowel obstruction because of a stricture (narrowing) Cases where excess gas is produced Those preparing the bowel for medical investigations such as a colonoscopy. Is there a difference between a ‘low-fibre’ and ‘low-residue’ diet? While fibre is a component we get from our diets, the term 'residue' refers to anything that's left in the large intestine after digestion. This could include undigested food, gas, bacteria, cells and secretions from the gut lining. Low residue and low-fibre diets are very similar, which is why the terms are often used interchangeably, because they both share the same objective: limiting bowel activity and easing digestive discomfort, including cramping and diarrhoea. Which foods can I eat on a low-fibre or low-residue diet? Your diet will be made up of foods that are easily digested and absorbed, leaving minimal residue in the bowel. Examples of foods to include are: Fruits and vegetables: sieved tomato sauces (no skin or seeds), tomato purée, well-cooked vegetables (with no skin, seeds or stalks), mash or creamed potatoes (no skin), melon (no seeds/skin), stewed apple, plums, canned pears/peaches, ripe bananas, avocado and fruit juices with no pulp. Starchy carbohydrates: any white bread, white rice and pasta, plain scones, white pitta, chapati and refined breakfast cereals like cornflakes and puffed rice. Meat, fish, dairy and alternatives: all fresh meat, sausage and bacon (avoid tough or fatty meat). All fresh, frozen, smoked fish and fish in white breadcrumbs/batter. Eggs, soya and tofu. All milk, yogurt (with no added bits) and cheese. Sugary foods: ice cream, jelly, custard, plain biscuits, jelly-type jams, marmalade (no peel), lemon curd, chocolate and sweets – don't forget these should be consumed in moderation, in line with dietary guidelines. Sauces: tomato sauce, brown sauce, salad cream and mayonnaise, yeast extract, gravy and white sauce. Liquids: smooth and creamed soups like chicken soup. Tea, coffee, squash and smooth milkshakes. Which foods should I avoid on a low-fibre or low-residue diet? All fruit skins, stalks, seeds and stones including all dried fruit and smoothies; All vegetable stalks, skins, seeds and peel – raw vegetables and all other vegetables not listed above, including cabbage, curly kale, sweetcorn and celery. You should also avoid composite dishes such as coleslaw; Wholemeal, granary and rye bread. All fruit and nut breads, including walnut, granary or fruit muffins or scones and pastries with fruit/dried fruit; Brown rice, wholemeal pasta and bulgur wheat; Wholegrain and high-fibre cereals, such as wheat breakfast biscuits, bran-based cereals, porridge oats, muesli and wheat germ; Meat casseroles, pies, pasties containing vegetables; Fish in wholemeal breadcrumbs and canned fish with bones, such as sardines; All types of nuts and all peas, beans, pulses (e.g. kidney and baked beans), as well as lentils; Hummus; Yogurt with 'bits' (pieces of fruit or nuts); Jam and marmalade containing fruit, seeds or peel; Nut butters, unless smooth; Cake, scones or chocolate containing dried fruit; Pickles; Canned sauces containing vegetables or fruit; Packet or canned soup with vegetables added; Herbs and spices; Milkshake syrups with real fruit and seeds; Popcorn; All seeds. Low-fibre diet menu This menu illustrates what a typical day eating a low-fibre diet may look like. You should always consult your GP or healthcare professional before adopting any new eating regime. Breakfast Potato scones with smoked salmon & soured cream Lunch Egg mayo sandwich Dinner Air fryer pork joint Apple sauce Perfect mashed potatoes Carrot & swede mash with brown butter & thyme Snacks Pumpkin muffins Easy fluffy scones Easy white bread Skewered melon & prosciutto Is a low-fibre or low-residue diet healthy? With a lengthy list of foods to avoid, this diet is highly restrictive, and as a result is likely to limit the nutrients available to you. This may lead to further symptoms and complications over time. For this reason, the diet should only be followed on the advice and supervision of your GP or health professional, such as a registered dietitian. It's also important to note that this diet is not recommended for weight loss, it is used to alleviate intestinal issues or to prepare the gut for medical procedures. What's the evidence for a low-fibre or low-residue diet? The value of this diet is in its ability to empty the digestive tract for diagnostic investigation or rest the gut for therapeutic purposes; for example, after a flare up of a bowel condition like Crohn's. Adopting the diet to prepare for a colonoscopy or similar procedure appears to be well tolerated, with better compliance and satisfaction, than a liquid diet. In addition to this, a low-fibre diet appears to help different bowel disorders, including diverticulitis; once a period of remission has been achieved, sufferers may be able to gradually increase the amount of fibre in their diet. This does depend on the diagnosed condition however, and more studies are needed in this area. Findings to date suggest constipation and gut symptoms may improve once fibre is re-introduced to guideline levels. A nutritionist's view: is a low-fibre diet safe? A low-fibre diet does go against what we understand a healthy, balanced diet to be, so it's no wonder its use is restricted for specific purposes. These include preparing the bowel for a diagnostic or investigative procedure and for alleviating acute relapse in those with bowel disease. If you are advised to adopt this diet by a medical professional and are doing so for more than a few weeks, you may need to supplement with a broad-spectrum multi-vitamin and mineral, especially if you are unable to eat a variety of fruit and vegetables. Once your condition is under control or you've completed any investigative procedures, you should speak to your medical practitioner about safely re-introducing fibre to your diet. Due to the highly restrictive nature of a low-fibre / low-residue diet, it should only be followed on the advice of a dietitian or doctor, and should not be conducted long-term. If you are curious about low-fibre diets, speak to your GP or a registered dietitian who can advise accordingly. Enjoyed this? Now read: What is the macrobiotic diet? What is the keto diet? What is the Banting diet? What is the DASH diet? What is the carnivore diet? Healthier bread alternatives What is the volumetrics diet What is the dopamine diet / dopamine diet This article was reviewed on 8 January 2026 by Kerry Torrens. Tai Ibitoye is a registered dietitian and a doctoral researcher in food & nutritional sciences. Tai has experience working in different sectors such as in the NHS, public health, non-government organisations and academia. 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.
This low-carb, high-fat diet forces the body to switch its primary fuel source from glucose (from carbs) to fats. We explain how the keto diet works, its efficacy for weight loss and discuss any potential side effects
What is the keto diet? A beginner’s guide The ketogenic diet, better known as the ‘keto’ diet, has become a popular way of eating that involves consuming a very low amount of carbohydrates. When following the plan, carbs are replaced by fat for energy, with the goal being to promote the body’s fat burning process. There are several versions of this diet, but the one most researched is the ‘standard ketogenic diet’. Having originally been used to treat drug-resistant epilepsy in children, given a keto diet appears to reduce the frequency and intensity of seizures, the diet went mainstream when people realised it may also be helpful for weight loss. Read more about popular diets such as the 5:2 diet and the Atkins diet. Check out the top keto diet foods to try, our delicious ketogenic diet recipes, from keto breakfasts to keto dinners. How does the keto diet work? With a very strict carb component, the aim is to push the body into a state of ‘ketosis’. Diets that use this approach include the Atkins diet, the Dukan diet as well as LCHF (low carb, high fat) diets such as the Banting diet. The ratios of fat, protein, carb, and other specific features of each of these diets vary. The keto diet stands apart because of its high fat content with only moderate amounts of protein. What is ketosis? Under normal circumstances our body uses glucose from carbs to fuel our activity, keep us warm and support essential organs. When you deprive the body of its main source of energy, it will find an alternative. The brain demands glucose, and when insufficient amounts are available it pulls stored glucose from the liver and muscles. After three to four days when these reserves are exhausted, the body turns to stored fat and the liver converts the fat into ketones – this process is called ‘ketosis’. How quickly you reach ketosis depends on a number of factors including your body mass index (BMI), your body fat percentage and your resting metabolic rate. In order to trigger ketosis, the carbs you eat need to be heavily restricted – down to no more than 20-50g per day. To put this in perspective an average banana contains 20g and a medium baked potato 41g, so clearly this is a diet that demands careful planning and strict compliance. Most organs of the body are able to use ketones as an alternative energy source, even the brain, which unlike other organs has a minimum glucose requirement. A set amount of protein is included in the diet. This is because the building blocks of protein, known as amino acids, can be converted to glucose. For this reason, the amount of protein in the diet (typically 10-20%) is set to preserve lean body mass, including muscle, and not to disrupt ketosis. What are the benefits of ketones? Ketones help the body maintain an efficient fuel source even when there’s a calorie deficit, and they also appear to have a protective antioxidant effect. How to follow the keto diet? Before you start the diet, it may be worth focusing on liver-supportive foods like garlic and onions. This is because the liver has to work hard to produce ketones. It may also be helpful to reduce your intake of sugar, caffeine and alcohol prior to kicking off your keto journey. When following a keto diet be sure to include plenty of non-starchy vegetables, such as kale and spinach, which are very low in carbs but contribute valuable vitamins and minerals. If you are interested in adopting this diet you should consult your GP to confirm it is appropriate and safe for you to do so. What foods to eat on a keto diet? Foods that are generally allowed include: meats including high fat, red and processed varieties fish and seafood as well as oily varieties like salmon eggs oils, cream and butter nuts and seeds high-fat dairy foods including cheese certain fruit such as avocado, peppers, tomatoes and some berries, condiments like salt, pepper, herbs and spices low-carb, non-starchy vegetables including leafy greens cauliflower and onions What foods to avoid on a keto diet? A typical keto diet reduces carbs to less than 50g per day so, unsurprisingly, when you’re reducing your carb level to this degree you will need to eliminate the obvious carb-heavy options such as: grains and cereals including bread, pasta, rice and most conventional baked goods sugary foods like ice creams, cakes and confectionery root and tuber vegetables including potatoes, sweet potatoes and carrots most fruits including pineapple, grapes and mango Some of the less obvious items to skip include: beans and pulses including peas, lentils, chickpeas sweetcorn low-fat and diet products and ready meals condiments like barbecue sauce, ketchup, honey mustard, hot honey and teriyaki sauce You will also need to watch what you drink – fruit juices, fizzy drinks, cordials and even milk-based drinks will need to be avoided, as well as alcoholic beverages like beer and wine. What are ‘net carbs’? In the keto community, ‘net carbs’ is a familiar term that refers to the amount of carbs that are absorbed by the body and contribute to calories. The figure is calculated by subtracting the amount of indigestible carbs (insoluble fibre and some sugar alcohols) from total carbs. However, this calculation is rarely reliable or an exact science. For those in the UK, you should be aware that our food labels list ‘fibre’ separately to 'total carbs'. What’s the evidence of the keto diet? The Standard Ketogenic Diet* (SKD) which appears to be the most researched does appear to help people lose weight and control blood sugar in the short term. In addition to weight loss, there may be metabolic improvements in insulin resistance and blood pressure as well as cholesterol and blood triglyceride levels. As a consequence, there is a growing interest in the use of low-carb diets for type 2 diabetes. That said, although there are several theories as to why keto diets promote weight loss, they have not been consistently demonstrated in the research. In fact, there have been few long-term studies on the keto diet. Although, a 2013 study did suggest that those on a very low-carb diet achieved a greater weight loss over a longer period than those following a low-fat diet. *The SKD is typically made up of 70-75% fat, 20% protein and 5-10% carbs. Does the keto diet work for weight-loss? Keto diets appear to lead to weight loss and may improve insulin sensitivity in those with diabetes. When compared to a low-fat diet, a keto diet appears to achieve greater reduction in body weight. Weight loss at the start of the diet may be rapid, in some cases as much as 10 pounds (4.5 kg) in two weeks. This initial loss is typically due to the diuretic effect of the diet (water is lost as stored muscle glucose is used up) and is subsequently followed by fat loss. As ketosis continues, you may experience less hunger and because ketosis is a calorie-consuming process (there is an increased calorie demand to convert fat and protein to ketones) you may experience further fat loss. How long weight loss is maintained, however, is dependent on your ability to adapt your dietary habits once you start to introduce a more balanced and healthy approach to eating. What are the other benefits of the keto diet? Research suggests the keto diet may have additional health benefits for epilepsy and, due to its use for weight loss, is likely to impact: Heart disease – following a keto diet may help reduce risk factors for heart disease such as blood pressure, cholesterol levels and body fat Cancer – one area currently under investigation is whether a keto diet may help as an adjunct to cancer therapy, evidence is emerging, but more quality research is needed Alzheimer’s disease – a keto diet may help slow the progression of this condition Polycystic ovarian syndrome (PCOS) – this complex endocrine and metabolic condition may benefit from improving insulin levels and for this reason a keto diet may be helpful Is the keto diet healthy? Our nutritionist’s view… Ketosis is a normal adaptive response which enabled humans to withstand periods of famine. Today, this natural mechanism is being exploited by its weight loss benefits. Following such a diet means you replace carbs with foods rich in fat and protein, and if followed over an extended period of time, this may have unfavourable consequences for some people. These may include dehydration, electrolyte disturbances and hypoglycaemia as well as symptoms which combined have been coined ‘keto flu’. The keto diet also contradicts most people’s understanding of a healthy, balanced diet which typically promotes the consumption of carbs, protein and fat. The carb restrictions mean you may find it hard to reach your five-a-day. Eating high-fat foods is likely to increase your saturated fat intake, which UK government guidelines recommend we limit to 30g for men and 20g for women. High levels of dietary protein are thought to be an issue if you have an underlying kidney condition – although most keto diets supply moderate rather than high levels of protein. It’s also worth noting that because the diet restricts carbs it’s typically low in dietary fibre which may have a negative impact on gut health including reducing the presence of gut-friendly bacteria. In this case, it’s worth making sure you are consuming plenty of gut-friendly foods such as leafy greens, fermented vegetables and certain fats like butter which provides butyric acid – a gut-supportive short-chain fatty acid. The symptoms associated with ketosis are often temporary and relate predominantly to dehydration, because of the water loss experienced in the early stages of the diet. These may include headache, dry mouth, bad breath, fatigue and nausea. Finally, sticking with the keto diet long-term can prove challenging – food choices are limited which can severely restrict eating out with family and friends. Sample keto meal plan for a week To help get you started we’ve created a sample meal plan, use this as a guide only, aim to vary your protein and vegetable sources as much as possible while following a keto diet: Day 1 Breakfast: Bacon & avocado frittata Lunch: Keto pizza Dinner: Peanut butter chicken curry Day 2 Breakfast: Keto smoothie Lunch: Keto pizza Dinner: Summer courgetti & meatballs Day 3 Breakfast: Keto smoothie Lunch: Thai broccoli rice Dinner: Crustless quiche Day 4 Breakfast: Keto smoothie Lunch: Thai broccoli rice Dinner: Tarragon, mushroom & sausage frittata Day 5 Breakfast: Keto smoothie Lunch: Courgette frittatas Dinner: Quick prawn, coconut & tomato curry Day 6 Breakfast: Courgette frittatas Lunch: Roasted vegetable soup with halloumi ‘croutons’ Dinner: Greek island salad with chicken & avocado Day 7 Breakfast: Scrambled eggs with basil, spinach & tomatoes Lunch: Roasted vegetable soup with halloumi ‘croutons’ Dinner: Baked salmon & leek parcel Who should not follow a keto diet? Diabetics and anyone with a blood sugar management issue should discuss the potential implications with their GP and healthcare team before embarking on such a regime. Similarly, anyone who meets one or more of these criteria: have kidney and/or liver disease or a family history of such is under 18 years old or elderly has a pre-existing medical condition are pregnant or breastfeeding or are on prescribed medication 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 health. Enjoyed this? Now read... How to eat a balanced diet What is a calorie deficit? What are electrolytes and how do I replace them? Six things you should consider before starting a diet What is a dopamine diet? This article was reviewed on 7 January 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.
What is fibre and how to follow a high-fibre diet
Why is fibre important? Registered nutritionist Jo Lewin explains how upping your intake has a positive impact on your health. Plus, find recipes and tips for eating more fibre.
You may know that fibre is crucial for good digestion and gut health, but did you know there are different types of fibre which our bodies break down differently? Below you'll find everything you need to know about fibre, including how much you should eat a day, the side effects of not eating enough, and ways to get more fibre in your diet. Next, discover high-fibre foods to include in your diet, the truth about how much fibre you need, some high-fibre breakfast recipes, a guide to the IBS diet, and the health benefits of prunes. What is fibre? Fibre is the blanket term given to the non-digestible, mainly carbohydrate material found in plants. It is the part of the plant which our digestive enzymes can’t break down, so it passes through our digestive system relatively unchanged. That said, some of this fibre can be worked on by the many beneficial bacteria that live in our gut. Why is fibre important? Including enough fibre in your diet is essential, and not just for healthy bowel function. Adequate fibre may help: Lower your risk of heart disease, stroke and diabetes Help manage your blood sugar levels Support digestive efficiency Strengthen your immune defences Provide a boost to achieving weight-loss goals Studies have also found that by getting the recommended amount of fibre, you may reduce your risk of certain lifestyle-associated health issues, such as cancer, coronary heart disease and obesity. Are there different types of fibre? There’s a huge number of different types of fibre in our food, but they are commonly divided into two main groups, soluble and insoluble: Soluble – this type of fibre partially dissolves in water and takes on a gel-like appearance. It can be helpful for managing blood sugar and cholesterol levels, and for promoting fullness because it slows down stomach emptying. Foods which supply soluble fibre include oats, barley, apples and pears. Insoluble – insoluble fibre comes mainly from plant cell walls (cellulose) and does not blend or dissolve in water. It is resistant to digestion by our digestive enzymes, which means it passes through our gut relatively unchanged. It’s the roughage you often hear talked about because it helps speed the passage of waste material through your digestive system and stops you from getting constipated. Sources include wholewheat flour, wheat bran, popcorn, dried fruit, beans and pulses. In reality, different plant foods have varying proportions of both of these types of fibre. Some experts believe a more meaningful way of categorising fibre might be as either fermentable or non-fermentable by the microbes that live in your gut. How much fibre should I eat? Health experts recommend we eat at least 30g a day, depending on our age and gender – though very few of us achieve these levels. What are the health implications of not eating enough fibre? Inadequate amounts of fibre have been associated with conditions such as diverticulosis, bowel cancer and haemorrhoids. In addition, many modern lifestyle diseases such as obesity, diabetes and high cholesterol are associated with diets high in processed foods and low in fibre. This is because adequate amounts of dietary fibre may help with weight management by slowing down digestion (keeping us fuller for longer) and helping the release of glucose and insulin. Soluble fibre has been shown to help normalise cholesterol levels by binding directly to cholesterol, decreasing the chance of reabsorption and promoting excretion. Fibre also feeds our gut microbes; this beneficial community of microbes that live in our intestines support our health and maintain bowel regularity. How would I know if I am constipated? If you have to strain to have a bowel movement, have hard stools, infrequent or incomplete bowel movements, or experience any discomfort, you may have constipation. This condition affects women twice as often as men and is more common in people over 65. Although age is commonly listed as a cause of constipation, it is attributed more to lifestyle. Eating low-fibre, packaged or prepared foods, and taking certain medications or food supplements, combined with a lack of mobility, may contribute to the condition. If you are a woman in your reproductive years you may notice that your bowel habits change at various points in your menstrual cycle. Pregnancy is also a common but temporary cause, and constipation may also be caused by an underactive thyroid. It is normal to have one to three soft bowel movements each day. Optimal bowel transit time is 12 to 24 hours. Slow bowel transit time raises the risk of colon disease and contributes to other health problems. Bowel movements should be painless. If you experience pain or blood during a bowel movement, see your GP. How to get more fibre in your diet Making some easy and sustainable changes to your daily diet may help you achieve a greater fibre intake. You can do this by: Eating at least five portions of fruit and vegetables each day Making wholegrains the rule and processed grains the exception Starting the day with a high-fibre breakfast cereal (bran, oats or wholegrain) topped with dried or fresh fruit. Most cereals give an average of 3g fibre per serving Choosing wholemeal, wholegrain, granary or multi-seeded bread Adding legumes such as kidney beans, lentils and chickpeas to stews and casseroles Choose to keep the skins on potatoes Opt for high-fibre snacks such as fresh fruit, veg sticks, oatcakes, unsalted nuts or seeds, rye crackers and plain popcorn How do I know if a packaged food is high in fibre? Get used to reading labels, and look for foods that contain 6g fibre or more per 100g (or at least 3g per 100kcal) – these are considered to be high-fibre foods; those containing at least 3g of fibre or more per 100g (or at least 1.5g per 100kcal) are considered to be a ‘source’ of fibre. Is extra fibre safe for everyone? If you wish to increase the amount of fibre in your diet, do so slowly. A quick change from a low-fibre to a high-fibre diet may cause uncomfortable gas, cramps and bloating. In conjunction with increasing your fibre intake, be sure to keep fluid levels up to help make stools easier to pass. If you have been diagnosed with a condition such as diverticulitis or colitis, refer to your GP or healthcare professional for the correct dietary advice specific to your condition. High-fibre recipes to add to your daily diet Browse all our high-fibre recipes or try some of our top picks. Fibre at breakfast Choose wholegrain or brown toast topped with: Gigantes plaki Spiced spinach eggs Try high-fibre oats: Healthy porridge bowl Leftover porridge pancakes Peanut butter & date oat pots Fibre at dinner Add extra vegetables to lasagne or chilli: Five-veg lasagne Vegan chilli Add peas, beans and lentils to stews and casseroles: Spicy chicken & bean stew Giant butterbean stew Soups and salads packed with fibre: Corn, coconut & lentil chowder Puy lentil, spiced roast carrot & feta salad Warm roasted squash & puy lentil salad Warm chickpea chilli & feta salad Soaking or stewing dried fruit provides a great source of soluble fibre and makes a wholesome pudding: 10-minute winter fruit compote. Fibre as a snack See our smart high-fibre snack ideas: Blueberry bircher pots Warm Mexican bean dip with tortilla chips Rosemary, garlic & chilli popcorn For more like this, try... All you need to know about digestive health Top 12 healthiest fermented foods What to eat for better digestion Top probiotic foods This article was last updated by Kerry Torrens in December 2025. Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a postgraduate 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 two decades she has been a contributing author to a number of nutritional and cookery publications including Good Food. 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 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.
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.
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 . 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