The 70-30 Diet.

 

The 70-30 Diet is actually very simple to explain.

Follow your TRE every day

 

For four days per week, you eat depending if you're male or female UPTO, NOT OVER  these limits -

Men 2000kcals per day

Women depending on how much you have to lose,

if its over 1 stone 1800kcals per day,

under 1700kcals per day

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Follow a good balanced Mediterranean diet, including lots of protein, complex carbohydrates (nothing white or refined), good oils such as olive oil, coconut or avocado oil, whilst avoiding refined sugar

 

Then, on the other three days, you reduce your calorie intake to approx 800kcals (with a tolerance of 50kcals either way

You can choose whichever three days of the week you prefer, as long as there is at least one non-fasting day in between them.

 

There are only a few rules to follow whilst on a fast day

• 800kcals or approx per day, no carry overs,

• You must ensure you drink a minimum of 3 litres of fluid during your fast days.

• Avoid carbs, no bread, potatoes, sweet potatoes, rice or pasta* made from wheat

• Follow your TRE pattern strictly.

 

(*there are a few pasta/rice/noodles on the market made from different flours, the ones made from lentils or chickpeas are allowed, as are the diet type noodle/rice made from Konjac flour- such as the Barenaked range available in many supermarkets)

 

There are few foods you can eat freely when eaten as a side to a meal (NOT AS A SNACK)

As their nutritional benefits outweigh their calorie content. Eat them raw, steamed or boiled lightly, however if they are contained in a recipe please do count them

 

 

                                                              

Broccoli

Brussel sprouts

Cabbage (red & white, all types)

Spinach  

Cauliflower

Chard

Celery

Spring greens

Cucumber

Peppers (all colours)

Green/Runner beans

Courgettes/Marrow

Salad leaves

Kale

 

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Combine this with TRE – Time restricted eating to allow your body to reset itself.

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That means you have period between 8-14 hours (over night is easiest) where you eat nothing, completely fast.

From your evening meal until breakfast (or whatever works with your lifestyle)

You may drink fluids freely – calorie free if you can, tea and coffee are allowed, black is best without sugar or sweeteners – a splash of milk if really needed.

 

Then continue calorie allowance for the rest of the week.

It's important to emphasize that eating "normally" does not mean you can eat anything.

If you binge on junk food, then you probably won't lose any weight, and you may even gain weight.

 

Remember weigh & measure everything on non fast and fast days for acurate calorie count

(calorie counting apps are recommended on the resources page)

 

 

Kick Start –

You can if you really need to get a grip and drop those pounds, do more than 3 days a week on 800kcals,

It has been shown that you can go up to 12 weeks, 7 days a week on 800kcals safely

 

You do need to watch out for a few things if you are considering this.

 

Fuel for exercise – a lot of people drop to 2 meals day of 400kcals when considering this approach, may I suggest that if you are a keen exerciser then you break your fast at least 30mins before you exercise, to fuel your body maybe split that first meal into two parts eat half before and the other half after.

Strength/resistance training – to encourage your body to lose fat not muscle, try a small amount of resistance strength training every day, Push up against the worktop before you wash up. A few squats whilst you wait for the kettle to boil.

Water/fluid – ensure you have a least 3 litres of fluid a day whilst you are following your fast days

 

The basic principles of the Mediterranean diet on 70:30

Whole, single-ingredient foods are the key to good health.

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• Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.

• Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.

• Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.

• Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta.

• Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.

• Poultry: Chicken, duck, turkey, etc.

• Eggs: Chicken, quail and duck eggs.

• Dairy: Cheese, yogurt, Greek yogurt, etc.

• Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.

• Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil.

• Eat only rarely: Red meat.

 

Avoid These Unhealthy Foods

You should avoid these unhealthy foods and ingredients:

 

• Added sugar: fizzy, sweets, ice cream, sugar all forms.

• Refined grains: White bread, pasta made with refined wheat, etc.

• Transfats: Found in margarine and various processed foods.

• Refined oils: Soybean oil, canola oil, vegetable oil and others.

• Processed meat: Processed sausages, hot dogs, etc.

• Highly processed foods: Anything labelled "low-fat" or "diet" or which looks like it was made in a factory.

 

What to Drink

Water should be your go-to beverage on a Mediterranean diet.

Coffee, Tea & Fruit teas are also completely acceptable, but please try to avoid squashes and low calories drinks with sweeteners during your fasting days, these fool the body into believing you are consuming sugar and will lead to spikes in your blood sugar levels.

Avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.

Alcohol – is permitted on your non-fasting days but please keep within your calorie allowance,

(a true Mediterranean diet includes the odd glass of red wine)

 

Snacking

Snacking is discouraged whilst following this way of eating, however, life is life and we all need something occasionally.

So I have included a few recipes for nice treats, that can be enjoyed.

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If you feel the need to reach into the fruit bowl try and keep it to apples and pears as these contain the minimum amount of sugar.

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But on the whole when it comes to snacking think protein

Try a small piece of cheese, some celery sticks with nut butter a slice of ham or cooked chicken breast,

again weigh and measure and COUNT the calories

and add in some of the veggies from the free list.

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As with all eating plans they always work best when combined with exercise,

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