The Hay Diet Review (With FREE Chart)

I’m so excited to talk about the Hay Diet with you! I’ve tried it out for a long time now and love it. The Hay Diet is all about balance and eating the right foods together. And, there’s even a free chart to help you out! Keep reading to find out more. 🙂

The hay diet is an old diet that surprisingly still works today. It’s all about food combining, and once you know what to eat with what, it will become second nature.

This diet has been powerful for me, and the results are quick. I mix certain foods together to not feel bloated and have better digestion. My mom told me about this diet when I was a teenager, and I’m so glad she did!

The hay diet is a great way to lose weight without restricting carbs. You can have bread, cheese, meat, and wine on this diet and not feel guilty about it. If you’re looking for a new diet to try, I highly recommend the hay diet!

Where did the Hay diet come from?

Dated back from the 1930s when the Hay diet came out, the Hay diet takes its name from Dr William Howard Hay, an American surgeon who suffered a complete health breakdown at 40 years old. He was 16 stone, had heart trouble, high blood pressure and kidney disease. By following the hay diet, he recovered in 3 months, and after 12 months, he was back to an active lifestyle.

Hay diet rules

The rules are quite easy to follow. By not mixing certain foods, your body can digest your food much easier than it would when eaten together.

  • Rule 1: Separate starches from protein
  • For example, You can’t have a burger in a bread bun, but you could have a burger with cheese, veg or salad or a bread bun with salad.
  • Rule 2: 50% Fresh fruit, veg and salad. With every main meal, there should be 50% veg or salad.
  • Rule 3: Cut out processed food and replace it with natural food. Try to cut out ham, bacon and sausage etc., if you can.
  • Rule 4: Allow about 2 hours after a carb meal to eat a protein meal.
  • Rule 5: Allow 3-4 hours after a protein meal to eat a carb meal.

As with most diets, and you want to lose weight, it’s best to avoid cake and chocolate, but if you want to have a treat make sure to treat it as a carb meal.

steak salad with balsamic

What are the benefits of the Hay Diet?

The main benefits of the Hays diet are:

More energy!

The brain is more focused.

Restores your weight to normal and keeps it that way.

Strengthens immunity

Relief from chronic pain and arthritis

Stabilises blood sugar


Snack as often as you like. Snack on something neutral between meals, such as a celery stick.

If you want to snack near a protein meal, snack on an acid fruit.

Near a starch meal? Snack on sweet fruits.

If you suffer from low blood sugar, you may need to eat every two hours.

What are sweet and acid fruits?

Sweet fruits are fruits such as bananas, figs, dates, grapes and pears.

Acid fruits are all fruits except the ones above. These go with a protein meal or with plain yoghurt.

What meals should you have each day?

It depends on what you feel like. For example, one day, I may have porridge with blueberries for breakfast (starch meal), mushrooms on garlic toast (starch meal) for lunch, then fish and salad (protein meal) for dinner, then the day after, I might have protein meals all day.

If you want to lose more weight, go for more alkaline meals and protein meals, but a starch meal will give you the energy you need. At the end of the day, go with what works for you.

Alkaline foods should make up the bulk of the Hay diet.


Fresh fruit

Yoghurt (Plain)

Raw Vegetables


Almonds/Seeds/Hazelnuts/Brazil nuts/Pine nuts


Jacket Potato



Bananas/grapes/sweet pears/dates/figs

Almonds/seeds/hazelnut/brazil nuts/pine nuts


Wholemeal bread

Jacket Potato












Dairy Products


Snack on neutral foods and never miss meals.

What about alcohol?

If you have a protein meal, you can have dry cider, dry wine, and spirits.

For starch meals, sweet wines, beer, lager, sweet liqueurs and spirits are ok.

BUT REMEMBER: Sweet wines and sweet liqueurs can cause blood sugar swings.

My advice is if you’re serious about losing weight is keep off the alcohol or just have it at the weekend (which is what I do!) I need some kind of treat at the end of the week!

Hay diet recipes

Here are a few hay diet recipes you may want to try:

Roasted Chicken Thighs With A Herby Yoghurt

Nandos Peri Peri Chicken

Swedish Meatballs

Beef and Pork Mince Stir-Fry with Beansprouts

Hay diet review conclusion

Yes I would definitely recommend this diet as it doesn’t feel you are on a diet and it is easy to stick to.

If you are currently on a high sugar diet, gradually reduce the intake instead of stopping completely. Don’t beat yourself up if you do mix your foods by mistake. Tomorrow is another day!


Drink plenty of water

Tea and coffee are dehydrating

Keep off processed foods –

Have more natural foods

Eat sourdough wholemeal or rye bread

Eat plenty of vegetables.

Fry with butter, not olive oil or nut and seed oils, because when they are heated up, they become toxic and create rogue molecules called free radicals, which damage healthy cells throughout the body.

Free Hay Diet Chart

It’s easy to follow the hay diet, with this chart! Just enter your name and email address below to get your printable chart.


    1. Hello Elaine.
      Everyone’s body is different, but food combining has reduced my chronic pain and also has resolved issues with my stomach/bowels that I’ve had since childhood! I’d say give it a shot!

Leave a Reply

Your email address will not be published. Required fields are marked *