Diet & Nutrition


I’m on the way out brah — after 3/4 months absence, I have returned to the gym - two serious sessions over the weekend. My pecks and guns are bulging already.


Glad to hear it. A glass of rioja between sets is the kind of life hacking myself and @KinvarasPassion would like to see you experiment with.

Reps - rest - rioja - repeat


That’s serious going, if true.


@KinvarasPassion give us your life time in fads.

Even just the past 5 years.


Tut tut. I’m trying to better ye all and getting fuck all thanks.


You watching RTÉ 1 Prime Time?


No, keto debunked?


Just no evidence. Programme about clinics offering false hopes to cancer patients with various expensive treatments including ketogenic diets


I read a thing there today. 5 foods you should avoid if you want a nights sleep.

Red meat
Spicy Food

In all fairness you might as well be dead.


I had 4/5 today. I’ll sleep like a baby


Sounds like a lot of research into that. And to think I’ve been knocking back quadruple espressos before bed all this time.


Nothing but beef, the clarity is unrale and it’s a game changer.


Go on a diet of foods that don’t contain palm oil. You can still more or less eat the same stuff, and it can also be found in lidl, aldi, supervalu etc. You just need to be a bit more selective. You’ll lose weight.
Don’t mind those coffee pod yolks either. Nespresso etc. Absolute muck. Get a proper caffetiere and do it on the hob.



Clean eating: the 20 foods you should have more of in 2019

A White House adviser on nutrition, Dr Ian K Smith’s The Clean 20 is a US bestseller. Follow his tips on how to eat ‘sinful food’ and lose weight

Barbara McMahon

January 1 2019, 12:01am, The Times

The Clean 20 diet encourages food choices such as pasta dishes

The Clean 20 diet encourages food choices such as pasta dishesGETTY IMAGES



In his role as a nutritional adviser to the White House and as a bestselling author of several diet books, Dr Ian K Smith has helped millions to shed weight. Now the Harvard-educated doctor is introducing his latest book to Britain. Surprisingly, it’s based on clean eating, a regimen that is often associated with impressionable waifs in yoga pants excluding entire food groups in a quest for perfection.

Smith, though, hopes to reclaim the term and the sound nutritional principles behind it. “We’re talking about making smarter decisions about food, but it’s not about being perfect,” says the 49-year-old. “We have got to stop villainising foods and making people feel guilty about eating.”

We’re sitting in the stately, wood-panelled Grill Room of the Harvard Club in New York — the venerable private establishment for Harvard alumni — discussing Smith’s The Clean 20 , which was an instant bestseller when it was published in America last year. Its eating plan prescribes bread, cheese and pasta — albeit wholegrain and whole-wheat versions — and even the occasional glass of wine. And after its first phase, “sinful” foods — an occasional delicious sugary or fatty treat — are allowed in moderation.

“Clean eating isn’t about eliminating all processed foods, but making sure you stay away from the synthetic names you can’t pronounce on the back of a package,” he says. “A good rule of thumb is to try to have foods that are seven ingredients or less.”

Dr Ian K Smith wants to stop villainising certain foods

A father of two whose wife is also a doctor, Smith was training to be an orthopaedic surgeon when he first began to write about nutrition. At 6ft 2in with film star looks and an easy charm, he soon moved into television, and has appeared on talk shows from Oprah to Ellen . He has also served on the President’s Council on Fitness, Sports and Nutrition and has written 15 books, including the bestselling Shred diet series.

The Clean 20 , an extract from which follows, is about hitting the body’s reset button by reducing the amount of processed foods, added sugars and unnecessary additives we consume. The food list for the 20-day diet is opposite. The goal is to eat all 20 foods at least once over each of four five-day periods.

Paying attention to portion size is vital. “Part of eating clean,” Smith says, “is appropriate consumption. Crowding your plate, going back for seconds, eating until you can barely get up from the table — these are behaviours that set you back rather than forward.”

Although he recommends that dieters abstain from alcohol for 20 days, “if you want to, you can have a glass of wine or a drink every other day”.

Americans who have tried the plan report losing up to 10lb. “Some people will lose less,” he says, but stresses that everyone “gets a host of physiological benefits such as increased energy levels, better skin, better thought processes — not feeling sluggish all the time — and better sleep.

“And none of us know the condition of our coronary arteries. But by eating clean you can be assured that you are reducing the amount of plaque build-up inside your blood vessels.”

Smith believes that after 20 days, when people can reintroduce other foods, they will generally make better choices, but acknowledges that, “you will drift back into areas that aren’t the healthiest. When I come to London, there’s this place in Shepherd Market that does bacon sandwiches with white bread and butter. I never beat myself up about it because it’s a once-in-a-while treat.”

He acknowledges that in the past, people have been confused about what clean eating is or have taken it too far. “The problem with any programme that seeks to alter people’s behaviour is that some people take it to the extreme. It’s the same thing as people who over-exercise; they’re in the gym for hours at a time and they lock into a mental state where they think if they can amplify something, they’re going to get even better results. It doesn’t work that way.”

Grilled chicken or oats and berries are good dietary choicesSHUTTERSTOCK

The Clean 20 diet rules

Dairy is good
Dairy provides nutrients that are critical to our overall health. Calcium, potassium, vitamin D and protein are chief among these nutrients. Dairy products such as yoghurt, milk and cheese (a great source of calcium, vitamin B12 and sodium) are rich in many nutrients that make and keep us healthy.

No alcohol
If you are trying to eat clean, you don’t want to add any more stress to your liver than necessary, especially since it’s already doing a Herculean job of scrubbing your blood of toxins.

No soda (fizzy drinks)
This is the biggest NO on the plan. Full of sugar, artificial sweeteners, additives, and other mystery chemicals, it is like fizzy poison.

Only freshly squeezed juice
Sugar that is found in freshly squeezed juice comes just as nature created it. Yes, it’s still sugar, and yes, it still has calories, but vitamins and minerals and other phytonutrients come along with the sugar in fresh juice and are paramount in boosting our health.

Unlimited water
Water has no calories, helps to energise muscles, keeps our skin looking good, helps our kidneys eliminate waste, and gives a helping hand in maintaining normal bowel function.

No added sugar
Glucose is important energy for our muscles and the billion cellular processes that take place in our bodies every second of the day. But we are consuming an extraordinarily dangerous amount that is taking a toll on our health. Added sugar is the biggest culprit — it’s the sugar that manufacturers slip into the foods while cooking or processing them or that you add to your food. For 20 days, we are going to free our bodies of all this. You will notice the difference in your energy levels, complexion and mood.

No artificial sweeteners
While these don’t have any calories, that’s the end of their good attributes. Avoid them.

Fruit and vegetables are your friends
You might find yourself in a situation where you can’t find a food on your list because it’s simply not available. Not a problem. You are allowed to eat any vegetable or fruit even if it’s not on your list. You can eat them raw or cooked, but make sure that they are not cooked in anything but olive oil with some spices.

Monosodium glutamate is the salt version of the amino acid glutamate. While MSG can occur naturally in foods such as tomatoes and cheeses, it’s often synthesised in the laboratory for commercial reasons. This synthetic MSG is used as a flavour enhancer. There have been many anecdotal reports of reactions to MSG, including headaches, heart, nausea, chest pain, weakness and sweating.

No frying
Yes, fried food tastes better to some, but so do well-seasoned grilled, baked and sautéed foods. When food is fried, more calories are added to it, because the food absorbs the fat of the cooking oils. It’s OK to use olive oil to cook your food, as it is quite healthy and can enhance the nutritional value of your dish.

No white flour
Flour is a perfect example of taking something completely nutritious and health-promoting and destroying it. While whole-wheat flour is absolutely more nutritious [than white], it has still undergone refinement. It would be really difficult to live the rest of your life without consuming flour, since it’s so prevalent in our foods, but for the next 20 days we are going to do our best to reduce our consumption and give our overworked guts a little respite.

Careful with condiments
Ketchup, mustard, mayonnaise and salsa are allowed, but there’s a catch— they have to be homemade, so as to avoid mistakenly eating something that has been heavily processed. Mustard is more difficult to make without using processed ingredients, so there’s an allowance to purchase it.

Canned and frozen are permitted
These items are allowed, but they must be “clean”. Nothing artificial is allowed and they must be packaged in water or their natural juices. With anything canned or frozen, always be mindful of the sodium content, as it tends to be high, so opt for low-sodium options.

Salad dressings allowed with restrictions
It is better to make your own salad dressing for these 20 days, something that is not very difficult to do. If, however, you must purchase dressing, it should only be organic, with no sugar added, and no artificial ingredients.

The 20 foods you should eat

● Avocados
● Berries (other options: apples, pears, mangos, bananas, watermelon, honeydew melon, cantaloupe melon, oranges)
● Cheese
● Chicken
● Chickpeas (other options: black beans, kidney beans, cannellini beans, pinto beans, butter beans, black-eyed beans, peas, sweetcorn)
● Eggs
● Kale (other options: rocket, bok choy, brussels sprouts, cabbage, cauliflower, spring greens, spinach, swiss chard, watercress)
● Lemons (other options: limes, grapefruit)
● Lentils
● Nuts (other options: sunflower seeds, pumpkin seeds, chia seeds, hemp seeds, flax seeds)
● Oatmeal
● Seafood (other options: cod, crab, halibut, lobster, oysters, salmon, sea bass, prawns, tuna)
● Squash (other options: broccoli, carrots, cucumbers, aubergine, parsnips, courgettes)
● Sweet potatoes (other option: corn)
● Tomatoes
● Turkey
● Quinoa
● Bread, 100 per cent wholegrain or whole-wheat
● Whole-wheat pasta
● Yoghurt

Spices, herbs and others

● Balsamic vinegar (other options: cider vinegar, rice vinegar, white wine vinegar)
● Basil
● Cumin
● Extra virgin olive oil (other options: avocado oil, grapeseed oil, sesame oil)
● Garlic
● Ginger
● Granola (organic, no preservatives or artificial ingredients, no sugar added)
● Milk (organic, unsweetened fat-free or low-fat or 1 per cent, 2 per cent, almond, coconut)
● Oregano
● Organic honey
● Organic mayonnaise
● Organic peanut butter (other options: almond nut butter, cashew nut butter, sunflower seed butter)
● Organic soy sauce
● Paprika
● Parsley
● Pepper
● Rosemary
● Saffron
● Sage
● Salt
● Thyme
● Turmeric


Today is the first day of the rest of my life.


I’m going to wait until next Monday


I’m giving up the drink


the 2nd of January is the start of the rest of my life


What is dead may never die.


I’ve lost a kilo since last Thursday, been taking 750mg of green tea extract every day along with my huel food replacement system