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.
Are you allowed granola on the diet with natural yogurt
Generally no as it’s full of added sugars.
Try your own mix with ground oats and yoghurt. Add some berries when you’re past Ph2
Hi ya
What about seeds? I like chia seeds, pumpkin seed, sunflower seeds or flaxseeds. Are they k on ph1?
Not on phase1.. Keep aside for Ph3
Hi ya. I want to start the diet but i have a question. In the supermarkets are other types of milk, coconut milk, oat milk or almond milk. Are they alowed in ph1. I am making my one almond milk at home. Thank you
No dairy or nuts on Ph1 so you’ll need to keep off the alternatives during that phase.
Other pahses, Dairy is best, as long as you’re not intolerant to it.
Is there a vegan yogurt you could recommend to have in phase 1 as I’m intolerant to cows milk
sorry, never looked at them. How about goats milk yoghurt? quite a few people seem to get on with that ok.
Hi There,
I am just starting off for the first time, so have a question if anyone can help me? the porridge oats you can eat for breakfast are they a particular make or is it any porridge oats ?
thank you
Just plain porridge oats are the best.
Hi there, another question can I eat Veg rice pasta on phase 1 ?
if so do I still have to weigh it at 50g like normal brown rice or not
thank you
Easiest is to treat it like regular pasta (although carbs will be lower)
I am very keen to start this diet but am confused by the number of different books available; which one should I start with which will give me advice on all acceptable foods and ideas for meals?
Hi Jill, the definitive guide is ‘Stop Counting Calories & Start Losing Weight’. Full explanation, meal plans, extensive Q&A and a few recipes to get you going.
Hi , I am doing phase 1, can I have nly and porridge oats for breakfast? If no, can I have it in phase 2. Could I have a nutribullet of spinach, berries, half an avocado, a few nuts , chia seeds and flax for breakfast? Thank you.
NLY and yoghurt s fine for PH1. That smoothie concoction wouldn’t be though.
(I see you’re a club member, you’ll get far more detailed support and answers if you post in there)
I’ve lost loads of weight following the diet before but allowed the weight to creep back up through bad habits. So I’ve begun phase 1 again today but just wanted to ask, are sweet potatoes permissible in phase one?
Not on Phase 1. Treat as a potatoe.
Hi gujys, a couple of my friends have been on the diet for a while and LOVE IT !! so Im going to give it a go, Phase 1 looks hard, but doable but I cant eat eggs bummer!!! can I eat Soya Beans (Edamame) on Phase 1??
No Soya products, I’m afraid, but loads of other allowed foods. I’ll mail you a list.
Planning to start this week! I actually can’t cool though and work three jobs so need quick foods! Any chance you could email me a list if foods please x
Check out our LunchBox recipes book. There are loads of ideas for busy people on the go.
Hi,
Question, can I have brown pasta in Phase 1? Do I treat it like brown rice?
No wheat based pasta in Ph1.
Hi, I am on the 4th day of my phase 1 but I am bloated and constripated is that normal or Is there something I may be eating.. Thank you
A change of diets often affect bowel movements, like when one travels abroad.
Drink plenty of water and things should return to normal in a few days.
Hi. I am not able to get what exactly to eat in phase 3. I want to lose 33 pounds.
You’ll need to start on Phase 1 and work your way through the phases. All the books have meal plans and food lists for the three phases.
Thanks. Can I eat roti/ chapati? Indians mostly have this in every meal? What about daal(cereals) ?
Not in Phase1 (Flour based). Daal ok in ph2
Are chapatis allowed in any stage of this diet? Also could I get a food list please ?
If you make your own Chapatis and you are not gluten intolerant or wheat sensitive, you could get away with them, occasionally.
If you email me your address, I’ll pop some card in the post for you.
what can I have as salad dressing in phase 1?
Olive oil, egg-based mayo (home made).
Thanks for your reply
Hi, After a bad few months I’m about to re-start. Can anyone please give some more suggestions for breakfast on P1? Porridge was getting boring every day and not sure where there is a butcher to get bacon. I start early so want something ideally quick and easy to do. Have the lunch book so have ideas there.
Thanks in advance.
Try and get into the mindset of breakfast being just another meal. you’ll then open up a wider range of meal options (We know some who regularly have curry for breakfast and cold meats/pate etc are very popular in non-uk countries)
when can you drink alcohol
Ideally, not until Ph3
Hi there,
I just started on phase 1 and was wondering if I can use Stevia to sweeten my decaf coffee.
Thank you 🙂
No sweeteners as they just perpetuate a sweet tooth.
Hi! I completed phase 1 and moved onto phase 2 and got to my goal weigh loosing 2 stone over a six month period, felt really good and pleased with myself!!. Slowly though a bit of weight has creeped back on!! Returned to phase 1, and phase 2 but it is not dropping off as quick! and it’s very rollsr coaster up and down… Is there a reason?
Would be hard to suggest reasons without knowing a lot more information. I’ll drop you an email
i have been on phase 1 for 4 days and have an awful headache is this normal? can i ever drink tea and coffee and low fat milk ?
Headaches are quite normal and pass in a few days.
dairy is fine on Ph 2 & 3 as long as you’re not intolerant to it.
Hiya,
I have done this diet before and successfully lost 17lbs (Yaaay). However, I massively reverted back to old eating habits and piled it all back on (Booo!) I am just about to recommit myself to the Harcombe diet but I just cannot face not having my cup of black coffee in the mornings. Can you sanction this one big cuppa on phase 1 for me????
It’s your health and choice, Jay.
If you must have that coffee, make it a decaf.
Hi I started the diet yesterday really struggling with hunger I have oats for breakfast snack on eggs, salad for lunch and wholegrain rice with tuna and egg for tea and 500g live bio yog throughout the day but hunger is really getting to me with headaches I’ve got about 4 stone to loose. Any advice thanks vicki.
Hi Vicki,
Try and go for a fat breakfast and avoid the snacking. If you find you’re hungry between meals, increase portion sizes. try not to snack whenever possible.
I can’t find my Harcombe books since moving house, everything still in boxes or upside down, so I’ll have to make a guess at remembering what to eat in Phase One. Gather no milk allowed, or bread. I think meat, fish, eggs, veg, are allowed, can’t eat my pet dark grapes for 5 days. I have some oat cakes and porridge, I can live on that. But I take a teaspoon of Manuka honey 10plus every day, has given me immunity from infection for 3 years so I’m not prepared to give that up. Even so, I hope to lose some weight, I’m down to 10 stone now but want to lose another stone at least. I suppose I can’t even have a tomato in Phase One.
Crikey, so many Q’s…No milk, no bread or grapes, Honey is just sugar (carb) so avoid them. Toms in a salad is fine.
are fruit teas the same as herbal teas. I used to have lemon and ginger tea and also spiced apple and camomile. but just startingP1 today and not sure if these are allowed.
those infusions are fine.
Hi, I was wondering, can you eat wholemeal wraps during phase 1?
afraid not.
http://ajcn.nutrition.org/content/86/2/276.full
Hi Zoë
Am most impressed by your work, thought you might find this article interesting, kind regards
Going to start the diet can I have weetabix is instead of porridge?
best stick to simple porridge, with water on Ph1.
Hi, I just started this diet today. I have been very strict and have taken 3000 calories. Eggs, meat, veg. Zero sugar sauces etc. I was just wondering will I lose muscle from this diet aswell? Can you offer any advice on the subject? Thanks sean
No reason for you to lose muscle if you get all your energy and nutrients from real food and keep the muscles active.
Hi, is there any type of milk allowed? Im abaout to begin PH1. Can I drink oat milk? ‘Oatly’
Here’s a thread in the club that should help.
Hi, I’m going to begin P1 tomorrow. Should I trim the fat from the meat? ( I usually do but sometimes it nice :-)) Thank you
Leave the fat on. It adds taste and nutrients and helps with satiety.
Hi,
I was wondering is honeydew melon allowed on any of the phases?
Thanks 🙂
Ok on Ph2. Watch out for the carb/sugar content though.
Hi,
Been on phase 2 for a few weeks, and weight loss is stalling a bit. realistically i want to go back to phase 1.
When this happens can i go straight back to mixing again or do i still need to separate Fats and carbs.
Stalling is a natural step (remember there is NO formula for weight loss). If you suspect you have intolerances, then do return to Ph1 and follow the ph1 rules until they are under control, then reintroduce foods one at a time.
Hi, As a red blooded male, I was wondering at which point in the 3 phases you can introduce alcohol back into the diet. I do love the odd beer 🙂
Thanks.
As I tell my beer drinking male friends – You can’t have a body like a love god and swill down beer on the weekends. Try switching to red wine.
Hi!
in P1 can I have porridge for breakfast and quinoa for dinner the same day?what about in P2?
Fine, but just make sure your total daily allowance of carbs is not exceeded
Hi is natural honey acceptable to sweeten porridge in teaspoon amount ?:-)
It’s just sugar in a different form. It’s best to put effort into not needing to sweeten foods at all. A challenge to start with but you’ll soon get used to foods without sweeteners.
Hi, I’m on day two of phase 1 only, and already struggling to eat the foods recommended! I just don’t fancy a heavy lunch, I used to skip it completely sometimes! Any suggestions for some quick and easy lunchtime snacks?
If you’re not hungry then do skip a meal, but don’t snack until the next one. Skipping a meal (short fast) is perfectly acceptable.
If you want quick lunch box meals, take a look at our lunch box recipes.
Hi is there a plan I could go by to start x
All the books have meal plans for the various phases for omnivores and vegetarians.
What hot drinks can I have and I love water can I still drink plenty of that? Thanks
Water is the best drink of choice when thirsty. Try some infused herbal teas as hot drinks
Hi , in phase 1 , can I divided up the 50g of safe carbs throught out the day , let’s say have 25g porridge in the morning and 25 g brown rice with my supper ?
Thanks
Juliette
That would be fine. If you have a lot of weight to lose, try and aim for just one carb meal a day.
I am a vegetarian and I have a milk (protein) allergy – it causes my eczema, and I cannot bear rice or pasta. I am 8lb overweight and cannot shift the 8lb. I really believe in the principles of the Harcombe diet, however, I cannot work out how I can make it work. I can eat: all vegetables, potatoes, beans & lentils, eggs, butter, nuts, all salads.
My difficulty is on the phase 1 part – being a vegetarian means I can only eat eggs and salad for five days and I feel very unwell if I don’t have any carbs (dizzy/out of body feeling/deep headaches etc.) Could this plan work for someone who is a vegetarian but cannot eat yoghurt/cheese etc. due to allergies?
Hi Lucy. Ph1 can be difficult, especially for vegetarians as you already exclude many food options. When you get through Ph1, you have far more options. There are quite a few veggies in the club who could give you some food options to get you through Ph1.
I’m currently reading through the book in preparation for starting the harcombe diet, however I’m a bit confused about the references to eating strawberries and cream. Perhaps I’ve misunderstood, but I thought strawberries as a fruit would be a carb meal and the cream as dairy would be a fat meal so these items should not be eaten together. Can you please explain why it’s ok to eat these together?
Strawberries, and other berries, are very low in carb.
Hi,
Can I combine brown rice with meat in phase 1? because i read that it can’t be mixed in ph2 but it’s ok in ph1?
In ph2 can i make home made fresh orange juice or not?
Fine to mix in Ph1 (it can be tough enough without that added constraint).
Aim to keep fruit to a minimum, including juice, if you have a lot of weight to lose.
Hello
Can I use stock cubes like Knorr, oxo and Bovril?
I use Knorr veggie stock and they are fine
I am unable to eat yogurt, is there a substitute on phase one I can use so that I still get the required dairy? I’m not lactose intolerant just have an allergy to yogurt. Thank you
You could try goats yoghurt, some find that they get on fine with that. Else just leave it out.
I love popcorn – whilst I appreciate its a carb, if it is air ‘popped’ with just a touch of salt added – would that come under processed food? I loathe sweet popcorn and prior to starting THD I used to like the butter stuff!
PS I started on 14 January and have lost 10lbs despite a couple of slips on 3 business dinners… Thank you!!
OK for occasional carb snack but keep an eye on the carb count (not with butter)
Can you eat lentils in phase 1&2?
Not in Ph1. Ok in Ph2
What can I sweeten with? Like porridge and yogout etc
You should be working to remove sweeteners as they just perpetuate a desire for sweetness, which is unhelpful. In Phase2, you can add some fruit.
can anyone tell me if oat milk can be substituted for dairy milk on the Harcombe Diet?
How do nuts and pulses fit into the diet.
Full explanation in Stop Counting Calories p240. Extract here…
“Nuts, seeds (and whole milk and avocados) are rare foods that have fat and carbohydrate in reasonable quantities. Most foods are carb/proteins or fat/proteins.
Nuts are natural foods (especially in shells), but I advise not eating them in Phase 1 or 2 because of the fat and carb content. Peanuts, as an example, have 51g of fat and 25g of carb in a 100g portion. Nuts can be eaten in Phase 3 with the usual ‘not too much’ and ‘not too often’ advice for cheating well.
Q on phase 2 it says in book u can add low fat dairy to both carb&fat meals does that mean in phase 2 i can have cheese on bread,low fat butter on bread/potato/rice/brown rice pasta or have i misunderstood this?thanks
This thread in the club should help
I’ve just found out about this diet. I have diabetes type 2,am Hypothyroid and have high blood pressure. Would this diet work for me,or will I have to make some changes to it? Thank you .
We’re really sorry but we can’t answer medical queries – only queries about the diet. If you have any health concerns please see your doctor.
In this specific case I would add that eating real food and managing your carb intake can’t do you any harm. Give it a go, but keep you GP informed.
Jusr moved onto phase 2, can I use unsweetened almond milk to make porridge, it is dairy free low fat.
You’ll need to treat as a nut, so not until Ph3
Just wonder if I can have a couple of walnuts chopped up?
Fine on Phase 3. Should really keep off them during other Phases if you’re trying to lose weight. Check out Stop Counting Calories faq on nuts for details
Hi Zoe,
I’m on day one of phase two. I was 12stone 2lbs when I started phase one five days ago and yet this morning I weighed 11stone 6lbs! Amazing and boy did I have a headache through the week. My question though is, should you still eat if you are not hungry? Today I had chicken and veg for lunch and although I’ve just eaten at 8pm ( a sardine and egg salad), I really wasn’t hungry. It’s a great eating guide. Thankyou.
Well done you.
The idea behind three meals a day is to not get hungry, which could then make you crave.
If you’re not hungry at meal times then skip or have a small fat snack.