The Food Doctor’s 10 principles for an everyday diet

The Food Doctor’s 10 principles for an everyday diet

The Food Doctor’s 10 principles for an everyday diet

by June 28, 2016 0 comments

Keeping a balanced diet is essential for a healthy lifestyle — choosing enough of each of the different food groups will mean that you will look and feel better, and have more energy for day-to-day life. has teamed up with The Food Doctor to bring you 10 principles for an everyday diet …






The Food DoctorThe Food Doctor was co-founded in 1999 by Ian Marber, a leading nutritionist and expert in his field. Now, over a decade, later, The Food Doctor is a unique concept that provides sensible advice for achieving a healthier plan for life which includes one-to-one nutritional consultations at their London Nutrition Clinic.

The Food Doctor’s 10 principles are the ‘building blocks’ for the Everyday Diet and have been designed to be simple to remember and straightforward to incorporate into your lifestyle. There are no complicated calorie-counting or points systems. Sticking to the 10 principles is easy and will give you the tools to control your weight, feel healthier and have a better attitude to food.

Principle 1: Eat protein with complex carbohydrates

Combining these food groups in the correct proportions will ensure you receive a steady flow of energy, as the body converts foods relatively slowly into glucose. You can then avoid triggering insulin production therefore minimizing the potential for your body to store food as fat.

Principle 2: Stay hydrated

It is important to drink plenty of water, preferably at least 1.5l (50.7oz) a day, and even more during hot weather or if you are exercising. Remember that, by the time your body tells you that you are thirsty you are already dehydrated. Limiting your alcohol and salt intake is important too as these dehydrate the body.

Healthy Food Doctor Fishcakes

 Principle 3: Eat a wide variety of food

It is easy to get stuck in a routine when shopping: in fact, for 90 per cent of the time the majority of us buy 10 per cent of the variety of foods that are actually available to us. Try introducing two new foods to your shopping trolley every week.

Principle 4: Fuel up frequently

Eating the right foods little and often is a vital part of The Food Doctor plan. Doing this gives you a constant supply of energy throughout the day, avoiding the insulin rollercoaster and making hunger, tiredness and food cravings a feature of the past.

Principle 5: Eat breakfast

Breakfast is essential: eating a balanced breakfast supplies you with the fuel to help you maintain energy levels and set your metabolism up for the day. It can be hard to fit it into a busy lifestyle, but taking a few minutes to eat breakfast is fundamental to controlling your weight in the long term.

Principle 6: Avoid sugar

Sugar is present in food in many different forms, all of which break down into glucose extremely quickly and all of which therefore contribute to fat production and weight gain. The speed at which sugar converts to blood glucose creates a high, and the resulting low causes hunger.

Ian Marber, co-founder of The Food DoctorPrinciple 7: Exercise is essential

Making progress with The Food Doctor plan does not just depend on changing your attitude towards food. Exercise and healthy eating need to go hand-in-hand in order to get results. However busy your everyday schedule, aim to fit in 30 minutes of exercise three times a week. aims to ensure you have the best possible support to get started; whether that’s creating your own fitness blog to track your progress or meeting other people online to stay motivated.

Principle 8: Follow the 80:20 rule

It is perfectly normal to ‘stray’ every now and then. If you follow The Food Doctor Diet for at least 80 per cent of the time, then you can stray for 20 per cent of the time. This means you can enjoy social occasions without feeling guilty, and also escape the boredom and frustration associated with other diet regimes.

Principle 9: Make time to eat

Eating has become rather devalued today. Often it is crammed between more ‘important’ events, and we barely have time to sit down to enjoy our food. Taking time out for a meal is far more beneficial to digestive health, as well as being more satisfying.

Principle 10: Eat fat to lose fat

If you are used to counting calories, you probably view fat as the enemy. However, there are certain essential fats (omega-3 and omega-6) that the body needs to function properly. The key is to eat less saturated fat and to ensure that you consume enough of the essential fats.