The Hybrid Diet in a Nutshell

hybrid diet in a nutshell

Fat or carbs, plant-based or meat? It’s no wonder everyone’s confused. Enter The Hybrid Diet because variation is the key to weight loss and improved health. There’s no need to choose – you can have the best of all worlds, enjoying fatty foods (whether you’re carnivorous or not) and healthy carbs.

My new book, co-authored with Jerome Burne, explains these two effective ways to regain health and lose weight: a high fat, ‘ketogenic’ diet and a slow carb, ‘low GL’ diet. Switching between the two is the best of all. Variation not moderation, is the key to health.

Watch my 2 minute video or go to to find out more.


So you want to do the Hybrid Diet? It’s a great diet for weight loss or even if you don’t want to lose weight but want to have a cellular clean-up and be a healthier you. It’s easy when you know how.

Here it is in a nutshell, but more detail can be found in the book.

The ‘Low GL’ Part

Do the Low GL phase for 3 weeks*. You’ll

  • Run on GLUCOSE
  • Keep your blood sugar even and avoid those dips that make you feel hungry and tired.


  • Eat three 10GL meals a day plus two 5GL snacks
  • Fill your plate with half vegetables and one quarter low GL carbs (7 GLs). The Hybrid Diet, Chapter 23 – The Slow Carb Phase, shows you exactly what these foods are and how much to it. Half a cup of Khorosan bulgur, which boils in 8 minuters, is an example.
  • Have no more than 45 GLs (glycemic load) a day
  • Choose food that will fill you up for longer (you know this by the glycemic load)
  • Have those ‘slow’ carbs like, wholegrain bulgur, brown rice and wholewheat pasta in smaller proportions as defined in the book
  • Cut out the sugar

Top tips: Go to the Low-GL section on this website. Get The Low GL Diet Cookbook. The rules are in the beginning and there’s loads of simple recipes.

The ‘High Fat’ Part

Then, do the ‘High Fat’ phase for 1 week*. You’ll

  • Run on KETONES
  • Keep your blood sugar even and lower, resolve carb cravings


If you follow the advice in The Hybrid Diet your meals will be delicious and varied, and they will contain copious amounts of fat and protein from fish, meat (mostly white rather than red), eggs, raw nuts and seeds, cream, butter, cheese and full-fat milk, plenty of green leafy vegetables, such as cauliflower, cabbage, broccoli and Brussels sprouts, as well as natural plant oils from coconuts, avocados and olives.

The first step is to change the proportions of the three macro-nutrients.:

  • Fat must provide 65–80 per cent of your daily calories
  • Protein providing 20–25 per cent
  • Carbohydrates just 5–10 per cent.

We allow for a certain amount of wiggle room because everyone responds differently to the three macronutrients.

At first sight, you may find these percentages alarming. On the other hand, they may seem strangely familiar, especially if you have previously tried the Atkins diet. Few of the advocates of Atkins knew that it was largely a rehash of a diet that dated all the way back to 1863. In that year, a corpulent London undertaker named William Banting published a pamphlet in which he explained that he had lost several stones simply by cutting out sugary, starchy carbs. It was a best seller and the diet became a mainstay of medical textbooks until the 1970s, when it was ousted by a new, radical alternative – the low fat diet.

So, the high fat approach is nothing new, and the medical establishment had no issues with it for more than a century!

  • Eat three meals a day (one could be a Hybrid Latte drink with a tablespoon of C8 oil – Ketofast) plus one snack.
  • Just like the ‘slow carb’ phase, fill half your your plate with vegetables (but avoiding high carb veg such as potatoes, parsnips, broad beans and sweet potatoes), and one quarter with protein – the amount of meat or fish that would fit into the palm of your hand. It’s all explained in Chapter 22 of the Hybrid Diet – The High Fat Phase.
  • Keep ‘simple’ carbs to the bare minimum ie have no more than 15 GL of carbs a day. There’s a list, on page 230 of what constistutes 5 GLs – eg a small serving of berries, 2 oatcakes and a small serving of bulgur. That for example, would be all your carbs for the day. The photo below shows you what 5 GLs looks like.
  • 5 GL of Carb
  • Have 10 Fat Units a day – see p.227. For example, a Hybrid Latté is 3 FUs, half an avocado with taramasalata is 2.5, as is two eggs with salmon or three slices of bacon, or a salmon steak with a bag of spinach sautéed with a tablespoon of coconut butter, butter or ghee. Snack on high fat nuts and seeds – walnuts, pecans, peanuts and pumpkin seeds are good – avoid cashews.
  • Measure if you are in ketosis using the ketonix breathalyser (see and when you are – stay there and reap the benefits!
  • Experiment with an 18 carb fast – dinner at 6 or 7pm, Hybrid latté in the morning, and lunch at 12 or 1pm.

My recommendation is to spend one week a month in the high fat/ketogenic phase, but if you like it do it for two weeks. Some people lose more weight on slow carbs, others on high fat.

It’s variation not moderation that is the key to health


The Hybrid Diet is available from HOLFORDirect.


More info and a short film can be found at You will need to measure your state of ketosis and these pages give details of measuring tools.

A number of products supporting the health benefits of the diet can be sourced from HOLFORDirect: Ketofast, GL Support with Carnitine, Get Up and Go with Carboslow and the Hybrid Pack. #