What is the Harcombe Diet Phase 2? A Guide to the Long-Term Phase

The Harcombe Diet is based on a three-phase approach to overcome food cravings and lose weight, with Phase 1 lasting only five days to address potential yeast overgrowth. The subsequent phase, Phase 2, is the sustainable, long-term eating plan where individuals aim to maintain their weight loss by adhering to three core principles.

Quick Summary

Phase 2 of the Harcombe Diet is the long-term maintenance strategy, emphasizing unprocessed foods, strict separation of fats and carbohydrates at meals, and the identification of personal craving triggers.

Key Points

• Long-Term Strategy: Phase 2 is the maintenance phase, designed to be followed for life after the initial 5-day detox.

• Eat Real Food: A core principle is to avoid processed foods, focusing on natural ingredients for better health.

• Separate Macronutrients: The key rule is to not mix fats and carbohydrates within the same meal to regulate blood sugar.

• Avoid Trigger Foods: Successfully managing cravings involves identifying and eliminating specific foods that cause them.

• Variety is Allowed: Unlike Phase 1, Phase 2 allows a wider range of foods, including whole grains, fruits, and dairy.

• Customized Approach: The diet empowers individuals to learn their own body's signals and identify personal intolerances.

The Three Core Rules of Harcombe Phase 2

Following the restrictive Phase 1 detox, which aims to address potential yeast and candida problems, Phase 2 introduces a more varied and sustainable approach to eating. It is built on three fundamental principles designed to regulate blood sugar, end cravings, and maintain a healthy weight for life.

Rule 1: Eat Real Food

This rule emphasizes a return to natural, unprocessed foods and a rejection of modern processed food items. Processed foods often contain hidden sugars and additives that can sabotage weight loss and perpetuate cravings. By focusing on foods close to their natural state, you nourish your body with wholesome ingredients while avoiding unnecessary chemicals and preservatives. This is a simple but powerful shift from the processed-food habits that often lead to weight gain.

Rule 2: Do Not Mix Fats and Carbohydrates at the Same Meal

The most distinctive rule of Phase 2 is the separation of fats and carbohydrates. The underlying theory is that when these two macronutrients are consumed together, the body prioritizes using carbohydrates for energy due to the insulin released. This leaves the fats to be stored, contributing to weight gain. By separating them, the body must either use fat for fuel or carbohydrate for fuel, making fat storage less likely. Meals are therefore classified as either a 'fat meal' or a 'carb meal'.

Rule 3: Do Not Eat Any Foods That Cause Your Cravings

After completing the initial detox phase, individuals are better equipped to identify which foods trigger cravings, also known as 'the sugar monster'. Phase 2 requires you to pay close attention to your body's signals and consciously eliminate those specific items from your diet. For some, this might be sugar, while for others, it could be specific types of grain or dairy. This personalized approach to craving management is key to long-term success.

Foods for Harcombe Phase 2: Fat Meals vs. Carb Meals

To successfully implement the 'no-mixing' rule, it's essential to understand which foods fall into each category.

Carb Meals Include:

• Grains: Brown rice, whole-wheat pasta, oats, and 100% whole-wheat bread.
• Starchy Vegetables: Baked potatoes in their skins.
• Legumes: Lentils, kidney beans, and chickpeas.
• Fruits: All fruits are allowed.
• Other: Quinoa and Millet.

Fat Meals Include:

• Proteins: Meat (bacon, beef, chicken), fish (salmon, tuna), and eggs.
• Fats: Dairy products like cheese, butter, and cream.
• Certain Fruits: Olives, tomatoes, and berries.
• Vegetarian Alternatives: Tofu and Quorn.

Vegetables and salads are generally neutral and can be eaten with either a fat or a carb meal, as per the Phase 1 allowed list.

Harcombe Diet Phase 1 vs. Phase 2: A Comparison

Feature	Phase 1 (Detox)	Phase 2 (Maintenance)
Duration	5 days	Long-term, potentially for life
Primary Goal	Stop cravings and overcome food intolerance issues	Sustain weight loss and maintain a healthy lifestyle
Allowed Foods	Very limited: meat, fish, eggs, some salads, and yogurt	Much broader: includes fruits, grains, legumes, and most dairy
Key Rules	Restrictive eating to 'reset' the body	Three rules: eat real food, don't mix fats/carbs, avoid trigger foods
Meal Structure	Only eat real food, up to three times per day	Separate meals into fat-based or carb-based
Focus	Eliminating cravings and cleansing the system	Finding a practical, healthy way of eating for the real world

A Sample Meal Structure for Phase 2

Your daily meals can be arranged by alternating between fat and carb meals. This prevents the problematic mixing of macronutrients while offering a wide variety of food choices.

• Breakfast (Fat Meal): Scrambled eggs cooked in butter with a side of tomatoes and spinach.
• Lunch (Carb Meal): A large salad with chickpeas, lentils, and mixed vegetables, dressed with a vinaigrette.
• Dinner (Fat Meal): Grilled salmon with a side of steamed broccoli and a dollop of cream cheese.
• Snack (Optional, Fat): A small bowl of natural live yogurt with a handful of berries.

Troubleshooting and Maintaining Phase 2

Even on Phase 2, challenges can arise. Staying on track requires vigilance and a proactive mindset.

Dealing with Social Eating

Dining out can be tricky due to the fat/carb separation rule. The best approach is to choose restaurants that offer simple, non-processed dishes. Opt for a steak with a side of vegetables (a fat meal) rather than a pasta dish (carb meal). Many restaurants can accommodate requests for simple meat and vegetables. When attending a party, Zoe Harcombe herself advises being mindful of snacking and not grazing on junk food just because it's available.

Hitting a Weight Loss Plateau

If weight loss stalls, review your eating habits. Ensure you haven't been unconsciously mixing fats and carbs or reintroducing trigger foods. For some, incorporating more low-carb meals may help restart progress, as mentioned in Harcombe's advice on budget constraints.

Managing Lingering Cravings

If cravings reappear, it's a sign that a specific food might be acting as a trigger. Re-evaluating your diet and temporarily removing suspects can help regain control. This is the entire philosophy of the diet—being alert and staying in control of your triggers. The Harcombe Diet® is a registered trademark of Zoë Harcombe, and further guidance can be found on her official website, which offers many tips on managing dietary challenges.

Conclusion

Harcombe Diet Phase 2 is the cornerstone of the diet's long-term success, offering a practical and sustainable way to eat after the initial detox. By consistently applying the three simple rules—eating real food, separating fats and carbs, and avoiding trigger foods—you can maintain your weight, keep cravings at bay, and feel more in control of your health. It is a transition from a temporary diet to a permanent lifestyle, empowering individuals to eat real food for life.

To learn more about the philosophy behind the Harcombe Diet, consider exploring Zoë Harcombe's official blog: Why do you overeat?.

Frequently Asked Questions

How long does Phase 2 of the Harcombe Diet last?

Phase 2 is the long-term, sustainable phase of the Harcombe Diet and is intended to be a permanent lifestyle change, not a temporary measure. It's meant for maintaining your ideal weight and managing cravings over time.

What if I accidentally mix fats and carbohydrates?

Accidentally mixing fats and carbs is not ideal, but it's not a complete setback. The advice is to simply get back on track with the program at your next meal. Don't let a small slip derail your long-term progress.

Can I reintroduce any foods from Phase 1 into Phase 2?

Phase 2 is designed to reintroduce foods restricted during the initial five-day detox, such as fruits, whole grains, and legumes. You should only reintroduce foods that do not cause cravings or negative reactions.

How do I identify my trigger foods during Phase 2?

Identifying trigger foods involves conscious eating and observation. Pay attention to what foods you crave or that lead to overeating, and eliminate them. The diet's purpose is to help you become more aware of these personal sensitivities.

Is Phase 2 a low-carb diet?

While the diet does emphasize separating carbs and fats, it is not strictly a low-carb diet. You can have carb-based meals that include whole grains, potatoes, and fruit, as long as they are not combined with fats.

Are nuts and seeds allowed in Phase 2?

According to the principles of the Harcombe Diet, nuts and seeds contain both fats and carbs, which makes them problematic for Phase 2. They are best avoided, especially if you are trying to lose weight, as this combination can be uniquely fattening.

What kind of dairy is allowed in Phase 2?

Both fat and low-fat dairy are allowed in Phase 2, but they must be consumed as part of the appropriate meal type. Full-fat dairy like cheese, butter, and cream are for fat meals, while low-fat dairy like cottage cheese and milk can be used in carb meals.