The Hybrid Diet

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 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. 

The 5-Day Diet

In 2020 a follow-up book The 5-Day Diet has been published. Visit The 5-Day Diet to find out more

In the Press

The Low Carb/High Fat Revolution, Daily Mail, Tuesday 21 May 2019

Hybrid by Design, ICHAN, March 2019

Ireland Am, 22 March 2019 - this interview is no longer available

Patrick Holford on The Hybrid Diet - interview by Janey lee Grace, UK Health Radio

Watch the 2 minute video below

The Hybrid Diet mimics the body’s evolutionary design. We are ‘hybrid’ and can run on glucose from carbs and ketones from our body fat. Alternating between the two is the hottest health secret – because something magical happens when we switch between a ‘slow’ carb and a high fat diet: it sets up a healthy cycle of new cell growth and repair, and body fat is burnt more efficiently, mimicking the natural cycle of feast and famine.

The worst of both worlds is the combination of animal fat and refined carbs – the hallmark of junk food.

A High Fat diet switches on a cellular clean up, repairing the energy factories in cells. A Slow Carb diet makes clean energy and healthy new cells. Switching regularly between Slow Carbs and High Fat is like nutritional yoga. You become ‘carb adapted’ – craving less sweet foods, and ‘fat adapted’ – able to burn and derive energy efficiently from fat.

Variation not moderation is the key to health and slowing down ageing. This is the Hybrid Diet because your body thrives on two fuels: ketones generated from fat or glucose from carbs. Alternating between the two is the hottest health secret.

Based on the latest cutting-edge science, nutrition expert Patrick Holford and health journalist Jerome Burne have put together a plan that is sound, simple and delicious. The Hybrid Diet is a radically different, practical and doable way to achieve a healthy weight and substantially reduce your risk of disease.

Patrick Holford is founder of the Institute for Optimum Nutrition and the Food for the Brain Foundation. He is one of Britain's top nutrition experts and the author of over 30 health books.

Jerome Burne is an award-winning medical and health journalist. He was an early champion of probiotics and vitamin D, and was one of the first in the UK to write about epigenetics.

Order the book now

Here's a preview of the book: Why HybridSummary and Contents and Book References.

praise for the Hybrid Diet

“I have lost 12lbs (5.5kg) and 7.7lbs of body fat in three weeks on the Hybrid Diet. I followed slow carbs/low GL for two weeks and high fat/keto for one week. I am delighted with the result and feel more energised. This isn’t a diet, it is a lifestyle way of healthy eating and living.  I feel in control of my body and the plan makes it very easy.”

Paula T, London

“I lost 12 lbs (5.4kg) in weight, 5 inches from my waist and 4 inches from my hips. I followed slow carbs/low GL for the first two weeks and felt switched on as soon as I woke up. No lethargy. Full of energy and vitality throughout which was unlike me. I switched to the high fat/ketogenic phase in week 3. Initially felt cranky, irritable and tired. Interestingly, I was not at all hungry during the fasting periods. At the end of week 3, I feel wonderful.”

Aine T, Dublin

“I lost 8lbs (3.5kg) and 7.5lbs in fat mass. I followed low GL for the first two weeks and the high fat phase in week 3. On ketosis I felt tired and had some headaches which lasted for the first 3 days. Overall my PMS symptoms significantly improved, and bowel movements became more regular.  I feel more energetic and am sleeping more so that in turn avoids my evening snacking habit. I feel really pleased with my progress and feel confident that I can continue.” 

Eloise H, London

What the experts say

I wanted to know what the experts thought about our Hybrid Diet proposition, of using the low GL diet as the baseline, but having a week or so a month eating high fat ketogenic. So we sent the book to Professor Keiran Clarke at Oxford University, who is leading the field in ketones; and oxford’s Emeritus professor of Pharmacology - David Smith; Dr David Unwin who is spearheading a low carb movement among UK GPs - you mgiht have seen him on TV; Dr Malcolm Kendrick - no-one knows more about cholesterol and fat. His book The Great Cholesterol Con is a classic; Robert Verkerk, who is very knowledgeable about low carb diets and spearheads the Alliance for Natural health; and award-winning food writer and campaigner Joanna Blythman.

Here’s what the experts say…….

“The concept of combining the low GL and ketogenic diets is the best of both worlds. It's well-researched and clearly written – taught me a thing or two. Understanding how the body is changed by food encourages people to take responsibility for their own health - the NHS should be delighted.”

Kieran Clarke, Professor of Physiological Biochemistry, University of Oxford  

“So many books have been written about the best diet. So many of them written by people who seem to have not the slightest idea about human physiology and biochemistry. Here, Patrick Holford and Jerome Burne have brought together the best, most up to date knowledge in the area. This book is detailed and thorough. If you follow the advice here, you will improve your health, lose weight, avoid diabetes and reduce your risk of cancer and Alzheimer’s. What more could you ask.”

Dr Malcolm Kendrick, GP and author of ’The Great Cholesterol Con'

“This book couldn’t be more timely with the obesity and diabetes spiral at an all-time high! It provides well researched information on the risks and benefits of both carbs and healthy fats how to switch between them. A versatile and accessible solution. For anyone who’s struggled with weight loss, low energy, insulin resistance, or any of the other manifestations of disturbed metabolism, this book is essential reading.”

Robert Verkerk, founder of Alliance for Natural Health

“A thoughtful, intelligent, highly informative, and practically useful contribution to the seemingly intractable debate on what constitutes a healthy diet.” Joanna Blythman – award-winning food writer “The Hybrid Diet is a a very intriguing and interesting idea. Once we have cut out the sugar and refined carbs we have a choice; to use fat or low GI ‘slow’ carbs for fuel.  This book enables individuals to experiment and create the best diet for their own [metabolic] good health.”  

Dr David Unwin, winner of  Innovator of the Year award from Royal College of GP’s

"This is a book that is certainly original and very likely to be provocative. In a world where there seems to be no middle ground, this book dares to go there. Maybe we don't have to choose between fats or carbs and can embrace real food in ways that accommodate both. Maybe the body works better when fuelling itself on either.  And there's something in the concept of a 'hybrid' diet.”

Dr Zoe Harcombe, nutritionist.

“Patrick Holford and Jerome Burne are superb communicators and their writings are soundly based on the scientific and medical literature and very much at the forefront of nutritional medicine.”

Emeritus Professor David Smith, University of Oxford