Professor Tim Spector issues five key rules to eating healthily

The healthy eating expert issued the simple advice for people to boost their overall health


Professor Tim Spector has shared his five 'guidelines' for maintaining a healthy diet. Prof Spector has long advocated for people to look at improving their diets in a bid to be more healthy. He has also urged people to improve their gut health through their diet, and not look at exercise as a way of mitigating poor eating choices.

In an interview with , the genetic epidemiology expert at King's College London revealed his top tips for good health. "People always ask me for my rules. I always explain that they're not rules, they're guidelines, but you're right, number one is: try to eat a diverse range of plants, including herbs, spices, nuts and seeds," he said.

"The second is to eat fermented foods, little and often. The third is to eat the rainbow, so you're getting your polyphenols and so on. The fourth is to avoid ultra-processed foods and the fifth is to fast overnight – that's 12, ideally 14 hours when your gut is resting.

If you follow that advice, most other things fall into place.[" Prof Spector also challenged some long-standing health beliefs, such as the idea that exercise alone can lead to weight loss, or the standard calorie guidelines of 2500 for men and 2000 for women. As co-founder of Zoe scientific, he emphasised that dietary needs should be considered individually, rather than adopting a one-size-fits-all approach.

He suggests that some individuals respond better to a diet rich in carbohydrates, while others are more efficient at metabolising fats. This,.