How it works

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Food is split into four categories
1. Concentrated proteins
2. Versatile foods - which go with anything
3. Concentrated starches
4. Fruit

This system keeps starchy foods separate from proteins because proteins take longer to digest. Beef, for example, takes between four and eight hours to digest, whereas pasta or potatoes take one to two hours. It's thought that combining these foods can cause bloating and wind, and many people find relief from symptoms when they eat these foods at separate meals.

Breakfast
Fruit should be eaten separately from other foods, so have it for breakfast and between meals only.

Lunch
By eating proteins at lunch only, you'll avoid the slumps in blood sugar, and feel alert and full all afternoon.

Dinner
Forget carb curfew! This is the perfect time for starchy foods, which will digest quickly and help you sleep. Your body has to get through the night and you'll wake feeling refreshed. This system doesn't mean you'll become obsessed with what you eat. It simply works with your body's energy and renewal systems so that you eat the right foods at the right times and you don't get cravings.

The food groups

Group 4 - Fruit
All fresh fruit
All dried fruit

Group 1 - Proteins
Beef
Lamb
Fish and shellfish
Pork
Cheese
Eggs
Milk and yogurt
Soya beans
Tofu

Group 2 - Versatile
All fats and oils
All nuts and seeds
All vegetables
Cream
Sauces

Group 3 - Starch
Bread
Breakfast cereals
Pasta
Potatoes
Rice
Biscuits
Pastry
Syrup
Honey
Sugar

Drinks
- Glass of water with every meal
- Glass of water between meals
- 1 glass skimmed milk per day
- Unlimited tea and coffee, and herbal and fruit teas
- Fruit juices at breakfast only
- 1 unit of alcohol (e.g. glass of wine) per day allowed

By Jennifer Shepherd