About the Hay diet

The Hay diet was developed at the beginning of the 20th century by Dr William Hay. The major part of the diet is fresh fruits, salads and vegetables. Concentrated starches and concentrated proteins are separated and eaten at different meals, with at least three to four hours between them. Processed foods are avoided.

The rules

There are five rules:

1. Concentrated starches and sugars should not be eaten in the same meal as concentrated proteins and acid fruits.

2. Fruits, salads and vegetables form the major part (aim for 80%) of the diet.

3. Proteins, starches and fats should be eaten in small quantities.

4. Eliminate all refined and processed foods (especially white flour, sugar and highly processed fats such as margarine) from the diet and replace with natural foods, whole grains and unprocessed foods.

5. Allow at least four hours between starch meals and protein meals.

The theories

The theory behind the separation of starches and proteins is that because they need different environments to be digested properly, eating them together produces conditions that are not optimum for digesting either — not acid enough to fully digest the protein, and not alkaline enough to fully digest the starches.

The theory behind including plenty of fresh fruits, vegetables and salads is that these foods neutralise the acid salts formed as a result of digesting proteins and most starches, and they build up a reserve of alkaline salts, which is beneficial to the body.

I’m not aware of any clinical trials of the Hay diet, but I’m yet to hear of any doctors saying it’s a bad idea to eat more fruits and vegetables or to eat few processed foods! Separating the starches and protein helps to increase the amount of salads, fruits and vegetables because they fill the ‘gap’ made by the missing starch or protein.

Starting on the Hay diet

Some people manage to turn the Hay diet into an incredibly complicated business with endless charts of what goes with what. There is no need whatever to make this complicated at all. Start simple and refine the diet if you wish later.

To start on the diet simply eat more fruit, salad and vegetables, cut down processed foods, and eat concentrated proteins and starches at separate meals.

Concentrated proteins include things like meat, fish, chicken, shellfish, cheese and eggs.

Concentrated starches include breads, pasta, rice, flour, pastries and potatoes.

When you become used to the idea of eating concentrated proteins and starches at different meals, you can introduce the ‘alkaline’ meal, which consists of fruits, salads, vegetables, seeds and nuts, with the addition of neutral foods such as yoghurt, cream, sour cream, egg yolks and olive oil. Aim for one alkaline meal, one starch meal, and one protein meal per day.

Alkaline meal examples
Fruit and yoghurt
Vegetable soup
Vegetable stir-fry
Mixed salads
Baked potato with sour cream

No alcoholic drinks with alkaline meals

Starch meal examples
Salad sandwich
Salad with bread roll
Vegetable curry with rice or pasta
Baked potato with sour cream

Beer, stout or ale is okay with starch meals, but in strict moderation.

Protein meal examples
Small steak with big salad
Pan-fried chicken and steamed vegetables
Mushroom omelette
Grilled fish with salad or vegetables
Bolognese sauce with mixed vegetables

No potatoes with protein meals. Wine is okay, but in strict moderation.