Professor Tim Spector reveals his nightly indulgence despite a strict diet

A ZOE nutritionist has let slip the one indulgence he enjoys nightly, despite sticking to a nutritious diet plan.

Top gut health authority Professor Tim Spector swears by an "80/20 rule" for his munching habits - being conscientious with food choices 80 percent of the time and then letting loose for the remainder.

Chatting with the Sunday Times magazine, Prof Spector detailed his usual grub for the day, which started with a morning meal of yoghurt, kefir, Spanish figs, peaches, and a scoop of Zoe Daily 30+, a concoction of nuts, seeds and freeze-dried greenery.

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Prof Spector surprised the interviewer when he confessed that he imbibes 'too much', declaring: "Two glasses of wine a night. Usually I have one night off a week but not always. That's my weakness."

ZOE imparts that habitual big spikes in blood sugar post-meals could ramp up your risk of various diseases including heart conditions. The organisation points out those who experience these glucose surges and crashes are more prone to hunger pangs during the day.

For a satisfying start to the day, ZOE recommends noshing on high-fibre breakfast items like porridge sprinkled with nuts, unsweetened yoghurt with berries, home-crafted granola or fruits.

They also endorse protein-rich plates, gut-loving foods, and complex carbs - think whole grain bread crowned with avocado. Meanwhile, Tim mentioned that he revamped his lunch habits after founding ZOE.

Reflecting on his time as a doctor, he recalls often choosing a seemingly convenient lunch option, not realising the impact it had on his blood sugar levels. He shared: "I changed my lunch, for at least 10 or 15 years I was having a hospital lunch, which used to be in the canteen and then it was Marks and Spencer's, I got a healthy looking sandwich with brown bread and sweetcorn and tuna with a smoothie, and that gave me a massive sugar spike. I wouldn't have known that."