The Harcombe Diet® is about eating real food and ditching fake food. You won’t be counting calories, or points, or carbs, or starving every other day, or 2 days a week. You won’t be eating less – full stop. You’ll be eating better. This short video will explain the power of not counting calories, but making the calories you eat count.
The diet is in 3 Phases:
– Phase 1 is just 5 days long (although it is recommended to stay on Phase 1 for longer if you have more than 20lb to lose and/or if you have marked Candida overgrowth). You can have unlimited meat, fish, eggs, vegetables (except potatoes/mushrooms), Natural Live (bio) Yoghurt, herbs, spices and one portion of ‘safe’ grains daily (brown rice, quinoa, oats).
– Phase 2 is followed for as long as you need to lose weight. Fruit, dairy products, baked potatoes and whole grains are re-introduced, as works for you (the books hold your hand through all this).
– Phase 3 is the lifelong weight maintenance plan. It’s how to eat ‘off-piste’ and keep the weight off. You’ll learn the rules of ‘cheating’ and see what you can get away with without re-gain.
Hi
On the yogurt front – I’m on phase 2 can we have alpro soy yogurt? There are 2 flavoured ones almond and coconut and they appear to have less sugar than natural yogurt?
We don’t recommmend anything Soy-based or with added sugar. Best stick to simple NLY and add your own fruit (sparingly) in Ph2.
Unsure why I can’t eat mushrooms? Is that just phase 1? Are they high in sugar or bad in some other way? I have started the diet plan due to candida not to lose weight & I’m fond of mushrooms but don’t want to mess up the plan! Thanks
No mushrooms in Ph1 only as funghi affects Candida
Hi,
I have tried this diet before but I found I was having heart trouble due to the lack of carbs and fibre ?
Is this a common problem I have seen a doctors who advised this was due to the lack of carbs and fibre so I am a bit sceptical about trying this again but this diet was the only one that seemed to actually work.
Thank you in advance
Craig.
You’ll appreciate that we can’t give medical advice and we’d be interested to hear your doctors explanation and evidence for the carbs and fibre claim, as we’re not familiar with any.
Hi,
I am just coming to the end of day 4 phase 1. Since day 2 I have had pain in my kidneys, hips, thighs and down the legs. Each day this has got worse. I have taken painkillers regularly through the day to ease this. I also woke with a bad headache during the night on day 2/3, these gradually decreased.
Is there something wrong with my kidneys or is this normal. thank you. ps I have lost five pounds so far and my swollen stomach has massively reduced !
Hi Lynne. We’re not doctors so can’t comment on medical conditions. If you kidney pains persist, you should seek medical advice. General aches are quite normal reactions when you come off processed foods and, usually, as you’ve noticed, go after a few days. Stick with it, you’ll feel great when the fog lifts.
I just want to say THANK YOU for such a great diet. I started in August and have lost 22lbs. My cholesterol went from 358 to 150. My blood pressure is normal, my sugars are normal. I feel good! I have myositis, thyroid disease and pcos. This diet allows me to lose weight without having to exercise because of my myositis. SO happy
Is the 50G of rice cooked or uncooked weight?
uncooked
Hi.. I am currently doing phase 1 again after being on holiday and totally coming off plan. I am working away at the moment and don’t have access to my book. Am I allowed the following things on p1 edamame seeds, cashew nuts, gram flour noodles, pumpkin seeds, broad beans, almonds, black soya beans and soya beans
None of the above in Phase1.
Hi I am waiting to have my gall bladder removed. Although it has never been officially diagnosed It is believed I have IBS. I need to lose at least 4 plus stone.
Hi Christine, we can’t advise on medical conditions but you may want to check out these threads in the club
For IBS I really recommend fodmap for a diet. I had awful ibs, in and out of hospital with it, losing weight, sick and bloated all the time. I’m now on fodmap and it’s completely changed my life, I’m no longer sick and tired all the time, have loads of energy and no more crippling stomach pain!
Hi can you tell me if I can swap greek yoghurt for NLY in phase 1
Thanks
As long as it has live cultures with no added sugars, that would be fine
Hi, can you please tell me if I can have low fat or fat free cream cheese with carbs in stead of cottage cheese.
That swap would be fine.
Thanks
Hello,
We’ve started phase one today after reading about the diet in my magazine. I am using the 7 day plan as shown in the magazine and have ordered the book today to get some more detailed information for the diet in general and the other phases. Until my book arrives I have 2 questions, 1. Can you eat tomatoes (fresh or tinned) in phase one? 2. Do you have to eat full fat live bio yogurt? I’ve bought low fat variety. Thanks
Tomatoes (fresh and tinned) are fine in Ph1
You can have full or low-fat NLY. Here’s our faq…
Hi – I’ve just entered into phase 2. I am adding new things in gradually. Can you tell me of butternut squash is ok to have with either a fat or carb meal? Its in the vegetable list, but I can’t find anything in the book about having it in phase 2 with fat or carb meals. Thanks
If there’s only a small amount of buternutsquash (BNS), you can use with a fat or carb.
If mainly BNS, treat as a carb.
Great, thank you
Hi, I am going to start the diet. I want to buy the book, do all 3 phases appear in the one book and does the book have meal suggestions. Also I am seeing NLY in a lot of comments, what is this. Where do I buy the book from and how much does it/they cost. Would appreciate advice on any other books I.e recipes and cost which may be useful.
Thanks
Eileen
Stop Counting Calories & Start Losing Weight explains all phases in details and includes meal plans plus som erecipes.
There’s a recipe book with over 200 recipes.
Both are available on Amazon and in our clubshop
NLY = Natural Live Yoghurt.
Best wishes, Andy
Hi there,
Just been recommended phase one for a 5 day detox, and just wondering what I can use to cook the meat and veg? Must it be steamed or can I use spray oil (such as frylight) and do seasonings include soy sauce?
Thanks
steam, boil, roast or lightly fry is fine.
No soy sauce as it contains wheat. Gluten free Tamari soy sauce is ok.
Hi Andy. Just about to start the diet. Can I substitute quinoa for brown rice and what quantity?
Quinoa is a Ph2 ingredient. Use equal measures to brown rice.
Hello
Could you clear something up for me please. I’m confused as to whether NLY is a car or a fat, as it is used in quite a lot of carb and fat recipes. Is it ok to have it with either?
Go for full-fat in phase1.
In phase 2, use low-fat if a carb meal and full-fat for fat meals.
what could you use in place of white or wheat flour
you could try rice, potato, almond or coconut, depending on the recipe
thinking of beginning phase 2..but as i read about it i am confused. your rule is dont eat fats and carbs in the same meal, yet your meal plan has chicken with vegetables. vegetables ‘dont have a face’ so therefore are carbs?! and chicken is fat, so why would eat that as my meal
green veg are ‘neutral’. It’s the heavier carbs like potato, rice, pasta etc that you need to keep separate from fats.
Am I allowed to drink 60mls of aloe gel in the morning as I normally do? Thank you
It’s not real food. Sweetener is the second ingredient. Plus some other nasties ( xantham gum) If you have found significant benefit since taking it – you may choose to continue. If not – save your money. You could try kefir if digestion is your interest.
just finished day 2 of phase 1 and I’ve been surprised how easy it has been to follow so far, although I am missing my morning coffee, and am looking forward to having a little more variety in phase 2! I have around 35 pounds to lose, so was dismayed to read that I should try to stay on phase 1 for more than five days. How long would you suggest I would need to stay on phase 1 before moving on to phase 2?
Go for an initial 5 days on Phase 1. If you’re still craving foods after that, do another 5 days, etc. When you move to Phase2, just add one food group at a time.
I’m just about to start phase 1. Can I eat combinations of any of the foods so I could have beef stir fry with rice? Or should certain things be eaten separately? Karen
Don’t worry about mixing on phase1, just stick to the list of allowed foods
Hi I’m type 2 diabetic diet controlled no medicines but need to lose about 4 stone and have yo yo dieted for years. I’m 39 female. Would this diet be suitable? I’m looking for very little in the way of cars
Thanks in advance
You can follow this plan as low-carb, and many T2Ds do. You’d need to work with your diabetic nurse, explaining what you are doing.
Hi all,
New to Harcombe this week and looking for some guidance. I am a massive sugar lover hence why I need to loose A LOT!. Can you please advise. I have read that sugar is a no no but is this towards sweetener also? I know these question you have probably answered time and time again, but just thought I would make sure. Also, (Sorry to be a pain in the bum), can you advise on alternative breakfasts to bacon and egg? I’m not a fan of porridge and looking for a quicker alternative which I can take to work.
Thanks in advance 🙂
Jess
You should aim to keep off sweeteners as they will just perpetuate a sweet tooth.
If you can think of breakfast as just another meal, it will open up a whole range of options (some even have curry).
Hi! Just wondering if nuts are allowed? I love yoghurt smoothies for breakfast, and I find them more filling if I add almond meal.
Save nuts for Ph3. Have a try of this as a breakfast smoothie option
Hi there, my husband and I are on day 4 of phase 1…. finding it really toigh to basically just have salad and meat for lunch. Is there any dressings we can use in ph1 to make things tastier? Also can we have tandoori chicken from the takeaway with 50g brown rice (as long as its our only carb meal?)- really can’t be bothered to cook today?
olive oil and lemon makes a nice salad dressing
Tandoori chicken should be ok. Ask the takeaway what’s in their tandoori mix, just to be sure.
Hi Andy, Im in Ph1 Should I be eating 0% NLY or full fat and having about 2 pots a day 500g is this too much?
Fullfat is more satiating so go for that option. Yes! 2x500g a day is too much.
why is fruit bad in phase 1
For Fruit, read sugar.
Hi. Baked potato OK after phase 1. As there is no restriction on fat why cannot I deep fry chips sliced from baked potato?
Baked potato ok after Ph1 but treat it as a staple carb, not as a veg.
Deep frying chips in lard, delicious as they are, would be mixing. So that would be a no to your question.
Of course, so sorry, Andy.
Another question then? Re the baked beans saga. Why not completely decant the beans, wash them clean, and then add to half a tin of tomatoes? Perhaps add a little chilli or curry powder for a bit of zest?
Or just start with some beans in brine? There are loads of variants in supermarkets.
I usually brush a gammon for roasting with honey and mustard. Any non sugary suggestions?
Just do the mustard.
Re baked beans, is it feasible to decant from the tin, wash the beans so that there is no trace of sugar, and then add the cleaned beans to tinned tomatoes?
No. just avoid the baked beans.
hi there
just wondering where beans , pulses, lentils etc sit on this diet?
thanks
Treat as carbs for phase2
I have a dairy and gluten allergys is this diet ok for me can u have soya products unstead ? Many thanks xx
Phase 1 is gluten free so you should be ok there. We don’t recommend soy based foods
Do you have to separate your days, so one day you eat just fat meals and then one you eat just carb meals?
No. You can eat all fat meals if you like.
No more than one carb meal a day.
Hello love this diet, life’s been stressful and I’ve not eaten well recently so back to phase 1 before things get worse. I have loaned out my book so,please tell me is brown pitta ok in phase 1. Thank you
Not on Phase 1. Brown wheat is still wheat.
We have just started Phase 1 and have planned all the meals out for the week. I am just wondering if you are allowed to eat as much or little as you like on the diet or should you still be weighing out the ingredients? I was on the understanding that you could eat what you wanted (within reason) as long as it was listed in the correct phase that you are in. Am I right on this or should you stick to certain amount of food?
Eat what you need. There’s no need to measure portions sizes, just don’t go mad. You should eat enough to get you from one meal to the next without snacking,
Hi
I have over 6 stones to lose. Would this be a good diet for me? Also, i’m vegetarian. Would that be a problem on this diet? Thank you!
Quite a few club members have lost, and kept off, that kind of weight. Vegetarians are also catered for.
I am having severe sore heads on phase 1 is this normal is there anything l can do to prevent them?
Headaches and cramps are quite normal in the first week. make sure you keep hydrated and they do pass.
How long should I stay on stage 1, I have over 20 pounds to lose.
At least a week, and then as long as you feel you need to keep your cravings under control.
Best thing I ever did was start the Harcombe Diet. Losing weight nicely and feel so much healthier than I have ever done – Thank you Zoe and Andy x
I am so happy that I heard about Zoe`s diet from a close friend which I started a few days ago. I feel like my engergy is slowly coming back as I eat healthy the way God expects me to eat. Thanks so much Zoe.
Hi there,
About to order the book online but just wondering if it’s ok to eat fat during phase one. As in chicken fat or fat on steaks.
Thanks
yes. FAT = Filling, Awesome & Tasty. Enjoy
Can I have lemon and honey in hot water on phase 2?
Yes to lemon, no to honey, it’s just sugar.
Is full fat cream cheese such as plain Philadelphia permitted for fat meals on phase 2 or is this considered a processed food. Thanks Toni
Hello
Would it be possible to replace the NLY with home made kefir at any point, particularly during phase 1?
Thank you.
yes. kefir is fine
Hi, I’ve just started phase 2 and wanted to know if it’s ok to continue to have 50g of brown rice with fat meals as in phase 1? Or do you have to keep with a strict fat meal vs. carb meal split? Thanks
mixing is ok on Phase 1
Is it ok to eat chickpeas in phase 1? Thanks
Not on Phase 1
Hi me again.. worried by all the contradiction :/ re. p1
Just seen a comment that you can have lemon in p1..?!
My book says .. ‘no fruit.’
Im very confused… has the book been rewritten/updated since i bought mine?
Please advise.. thank you x
A squeeze of lemon juice in a jug of water as flavouring is fine. Eating fruit is not fine on Ph1
I live in near Alicante, Spain can you tell me if there are any outlets for your books here. Thanks
Not that I’m aware of, Other than Amazon.es. We ship internationally from our club shop too (www.theharcombedietshop.com)
Hi,
I am on phase 1 and wondered if it’s ok to mix my porridge oats with NLY? If so when I move to phase 2 is it ok to still mix as long as it’s 0% fat NLY?
Thanks
Yes and Yes
Can i have a slice of lemon with hot water in phase 1 or 2?
Yes. in both Phases
I am thinking of trying this diet as my daughter recommended it. on the question of vegetables are frozen ones ok as well as fresh or not on phase 1.
Frozen veg are fine.
Hi,
I’ve just lost 5lbs in my first 5days of Ph1 and I’m going to stay on it for another few days before starting Ph2because I’ve got just about 20lbs to lose in total to get my BMI to within the range that’s healthy.
What I’d like to know is when can I introduce alcohol back into my diet? I can’t drink red wine so its either white I like or a spirit with tonic.
Thanks.
Alcohol is a Ph3 ‘cheat’.
Hi… Have started phase 1 today… Question is…are tinned tomatoes allowed??… Also I have ordered the book and reciepe one so I’ll be a bit more enlightened then… But I think I get the gis… I had bacon and eggs thismorn and 50g brown rice and a chicken home made curry with spices and hand blended fresh tomatoes… Feel stuffed.. Have had green tea and fruit teas and lots of water…:-))
Tinned toms are generally fine, just make sure there are no added nasties (sugars)
The rest sounds good too. Keep at it, Candice