{"id":590220,"date":"2025-11-24T06:11:18","date_gmt":"2025-11-24T06:11:18","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/590220\/"},"modified":"2025-11-24T06:11:18","modified_gmt":"2025-11-24T06:11:18","slug":"im-57-and-lost-5lb-in-just-one-month-with-this-amazing-easy-method-heres-exactly-how-i-did-it-and-why-im-never-looking-back-miranda-levy","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/590220\/","title":{"rendered":"I’m 57 and lost 5lb in just one month with this amazing easy method – here’s exactly how I did it and why I’m never looking back: MIRANDA LEVY"},"content":{"rendered":"

Three years ago, the middle-class mums in my area of north London<\/a> started going around with round, yellow sticking plasters on their upper arms. \u2018Oh yes,\u2019 they would say. \u2018I\u2019m doing ZOE.\u2019<\/p>\n

ZOE \u2013 the word is Greek for \u2018life\u2019 \u2013 is a \u00adpersonalised nutrition programme, started by Dr Tim Spector, an epidemiologist at King\u2019s College London.\u00a0<\/p>\n

The yellow plaster signified a CGM (short for \u2018continuous \u00adglucose monitor\u2019), a piece of kit which tracked my friends\u2019 blood sugar spikes on an app.\u00a0<\/p>\n

The software then analysed the foods my friends ate, suggesting the ingredients they should omit and which they should choose more of for better health.<\/p>\n

I remember a mate going into shock after her chart revealed what happened to her blood sugar after she ate a bagel.<\/p>\n

Blood sugar spikes are bad because they can lead to energy crashes, mood swings and increased hunger \u2013 and, therefore, \u00adpotential weight gain.\u00a0<\/p>\n

This is before you mention long-term health problems such as insulin resistance, heart disease and increased \u2018bad\u2019 cholesterol.<\/p>\n

My ZOE friends were also sending samples of their poo in a box to a lab, with a view to it being analysed for the contents of their micro\u00adbiome.\u00a0<\/p>\n

\"Mirandy <\/p>\n

Mirandy Levy writes that at 5ft 2in and 11st 7lb, she could do with losing a few pounds, especially around the middle area<\/p>\n

This was another buzzword \u2013 essentially describing the \u00adcollection of health-giving micro-\u00adorganisms that live in your gut and lower the inflammation in your body \u2013 another health \u2018plus\u2019.<\/p>\n

The main principle of Dr Spector\u2019s programme is that you should eat more plants for vitamins and fibre \u2013 that\u2019s fruit, veg, pulses and seeds.<\/p>\n

The friendly bacteria in your gut love these: the ZOE ideal is to aim for eating 30 different varieties of plant a week.<\/p>\n

ZOE always seemed a bit fiddly to me and so, while it sounded \u00adinteresting, I never got round to signing up. It was also pretty \u00adexpensive at \u00a324.99 a month \u2013 that\u2019s before you added the \u00a3299 for \u00adgetting your sample analysed.<\/p>\n

But then I got offered the \u00adopportunity to try the new and improved ZOE. No CGM, no test \u2013 just a \u00a39.99 app that miraculously analyses photos of your food and makes helpful suggestions as to how to improve your diet. I leapt at the chance.<\/p>\n

Federica Amati is ZOE\u2019s head nutritionist, as well as nutrition topic lead at Imperial College \u00adFaculty of Medicine. \u2018ZOE\u2019s philosophy is to change the way we think about food and encourage habits that stick,\u2019 she says. \u2018It\u2019s about \u00adpositive nutrition: increasing the quality and diversity of our food.<\/p>\n

<\/p>\n

Miranda took a photo of a vegetable lasagne with green beans and salad in her local cafe: ZOE scoped out the hidden mushrooms and could tell that a tomato in a lasagne from a red pepper. Score: an encouraging 70 (veg good; pasta, not so much)<\/p>\n

\u2018After users teach themselves to eat mindfully, the evidence shows they report increased energy, better mood, better sleep and improved digestion.\u2019<\/p>\n

Yes, we\u2019d all love a healthier gut, but what about the real reason most people do ZOE \u2013 if they are being honest \u2013 which is to lose weight?<\/p>\n

\u2018ZOE is not about crash-dieting or calorie-counting,\u2019 says Dr Amati. \u2018But our evidence does show that those who adhere the most strictly to the plan see the greatest improvement in weight loss, especially if they were overweight to begin with.<\/p>\n

\u2018Our research shows that in four months, people see an average four per cent reduction in body weight.\u2019<\/p>\n

Perhaps more importantly, she says, users experience a reduction in their waist measurements, \u00adsuggestive of a loss of \u2018visceral\u2019 (or abdominal) fat. This information is key, as fat round the organs raises the risk of metabolic illnesses such as type-2 diabetes and heart disease; losing it can lower that risk.<\/p>\n

I\u2019m 5ft 2in, 11st 7lb and a size 14. I count myself as pretty fit, and some of the weight is muscle \u2013 at least, that\u2019s what I tell myself.<\/p>\n

But there\u2019s no doubt I could do with losing a few pounds, especially around the middle area. And who would say no to more energy and better sleep?<\/p>\n

I decide to give ZOE 2.0 a whirl.<\/p>\n

WEEK 1<\/p>\n

Pride of the new ZOE is a function where you photograph your dinner and receive immediate nutrition feedback. Using AI, the app \u00adanalyses your meal and its ingredients, giving a score out of 100.<\/p>\n

Ingredients have a \u2018traffic light\u2019 system: green for healthy, amber for so-so, red for \u2018should be avoided\u2019, etc. An animated yellow bean called Ziggie pops up with suggestions for how to make your meal healthier.<\/p>\n

\"A <\/p>\n

A ZOE-friendly Quaker plain porridge oats gets a green score of\u00a0 68<\/p>\n

You can also sync ZOE to your Apple Watch to track your sleep and exercise, and it delivers you little homilies about healthy eating.<\/p>\n

The AI camera function is great fun. I take a photo of a vegetable lasagne with green beans and salad in my local cafe: ZOE scopes out the hidden mushrooms and can tell a tomato in a lasagne from a red \u00adpepper. Score: an encouraging 70 (veg good; pasta, not so much).<\/p>\n

I spend the rest of the week \u00adanalysing my usual diet to see what I should eat more of and what I should cut back on. The results are mixed. My healthy go-to of salmon with roasted tomatoes, sweet potato and salad scores 85. \u2018Enjoy regularly,\u2019 trumpets ZOE. I beam.<\/p>\n

On the other hand, a bagel with cream cheese scores 29 and solicits a stern: \u2018Enjoy once in a while.\u2019 (ZOE is very careful not to tell you off, exactly, but to encourage good behaviour.)<\/p>\n

\"Porridge <\/p>\n

Porridge oats with blueberries and chia seeds (upping Miranda\u2019s plant scores), plus a dollop of Greek yoghurt to increase her protein intake and keep her fuller for longer<\/p>\n

Friday night sees a train trip to Devon to visit a friend: my gin and tonic scores an unsurprising \u2018red zone\u2019 18. \u2018While a refreshing choice, this can impact blood sugar due to the added sugar in tonic water,\u2019 warns ZOE. \u2018You can always try diet soda water or a diet tonic for a zero-sugar, hydrating alternative.\u2019<\/p>\n

It\u2019s exciting and great fun as I snap everything in my sight. \u2018This is not a meal,\u2019 says ZOE, when I ask the nutritional content of my 21-year old son.<\/p>\n

WEEK 2<\/p>\n

It makes sense to start with breakfast, and here I have a \u00adrevelation. My usual fare is sourdough toast with butter and jam \u2013 but I do increasingly find myself getting hungry by mid-morning and in need of a snack. Zoe agrees that toast (even sourdough) with butter and jam is not an ideal way to start the day and awards me a desultory, amber 35.<\/p>\n

I ask: are carbs bad for me? The reply: \u2018ZOE\u2019s science shows the \u201ctype\u201d of carbohydrates really matters. Refined carbohydrates, like those found in white bread, white rice, and sugar drinks are rapidly absorbed and can be turned into fat… However, other types of carbohydrates, especially those rich in fibre, can be really beneficial for your gut health and overall wellbeing.\u2019<\/p>\n

I\u2019ve read that porridge oats fall into this latter category.<\/p>\n

So the following day, I try a ZOE-friendly combination of Quaker plain porridge oats with blueberries and chia seeds (upping my plant scores) plus a dollop of Greek yoghurt to increase my protein intake and keep me fuller for longer. This scores a green 64.<\/p>\n

\u2018The combination of oats and chia seeds delivers a boost of fibre, which slows sugar absorption for steady energy and \u00adpromotes healthy digestion,\u2019 ZOE tells me. \u2018Greek yoghurt adds probiotics to support gut health, while blueberries add natural sweetness and vitamins.\u2019<\/p>\n

If I was really going to ace my ZOE breakfast, I\u2019d choose a high-fibre avocado and toast with poached eggs. This scores a fabulous, bright green 82.<\/p>\n

\"Miranda\u2019s <\/p>\n

Miranda\u2019s healthy seeded sourdough with hummus, feta and salad only scores 49 and a lukewarm \u2018enjoy in moderation\u2019 which surprises her<\/p>\n

But do I honestly fancy this every single morning and can I be bothered to make it? At least the porridge sachets can be done in the microwave.<\/p>\n

I\u2019m doing well on my plant score, though, adding seeds, spices and herbs where I wouldn\u2019t previously use them in my cooking and getting plaudits from ZOE. Is it my imagination or do I feel myself needing to hook my belt a notch tighter?<\/p>\n

WEEK 3\u00a0<\/p>\n

ZOE and I go to the cafe. I now realise why all the Gail\u2019s mums switched to black coffee in the summer of 2022. A latte \u2013 or any coffee with milk, scores 75, while a black coffee is even more of a triumph \u2013 83 and \u2018enjoy regularly\u2019. Nutritionists want you to get the full health benefits of the coffee\u2019s inflammation-fighting antioxidants without added fats and sugars that are in milk.<\/p>\n

\u2018A great boost of energy and improved focus, coffee provides an abundance of polyphenols that help support your gut and heart health,\u2019 says ZOE of my espresso.<\/p>\n

We then swing into Sainsbury\u2019s. The app has a clever function where you can scan the barcode of your shopping and it analyses the ingredients. Five per cent fat Greek yoghurt scores well (80), but a strawberry-flavoured fat-free \u2018gut health\u2019 yoghurt only gets 51 and an amber warning.<\/p>\n

Nutritionists often counsel that \u2013 whatever the marketing says \u2013fat-free yoghurts are often high in sugar, especially if they are flavoured. It\u2019s interesting to see this in action.<\/p>\n

On the other hand, all this being virtuous is getting to me. That night, I fall off the wagon with a 42-scoring apple crumble. ZOE is happy with the fibre in the apples, but not so crazy about the white flour, \u00adbutter and sugar in the topping.<\/p>\n

WEEK 4\u00a0<\/p>\n

Some of ZOE seems a little contradictory. For example, I\u2019m very proud of my healthy seeded sourdough with hummus, feta and salad \u2013 but this only scores 49 and a lukewarm \u2018enjoy in moderation\u2019 which surprises me.<\/p>\n

There appears to be a pattern where the app slightly demonises bread \u2013 even the healthy, non- processed varieties. One can\u2019t live on \u00adhummus and salad alone: surely this will set you up to fail?<\/p>\n

\"Miranda <\/p>\n

Miranda lost 5lb: \u2018Nothing dramatic,\u2019 she writes, \u2018but I\u2019m closer to 11st than when I started. If I continue on this trend, I\u2019ll be dropping a dress size before Christmas\u2019<\/p>\n

Then, on the other hand, a glass of red wine wins 58 points. It\u2019s great to know that the poly\u00adphenols in the red grapes are good for our health \u2013 and who doesn\u2019t want to enjoy a drink without guilt \u2013 but can this really be right? (\u2018The app does have a problem with alcohol that we need to sort out,\u2019 concedes ZOE\u2019s nutritionist Dr Amati when I ask her about this).<\/p>\n

Overall, I have found that a month on ZOE \u2013 and following its mindful eating programme \u2013 has been good for my health.<\/p>\n

Probably the biggest change is that I\u2019ve permanently given up the toast and jam and am sticking to the porridge, berries and Greek yoghurt combo.<\/p>\n

I\u2019m no longer hungry before lunchtime and dashing into a cafe for a croissant. It\u2019s definitely true that eating all these extra vegetables has been good for my digestion: I\u2019m more regular in that department. My skin looks clear and my hair shiny.<\/p>\n

I\u2019ve always been an energetic person, so don\u2019t see huge changes on that score. But when I step on the scales, I\u2019m pleased to see I have lost 5lb: nothing dramatic, but I\u2019m closer to 11st than when I started. If I continue on this trend, I\u2019ll be dropping a dress size before Christmas.<\/p>\n

Perhaps you don\u2019t need to shell out on an app to tell you that cutting out bread and eating more veg will make you thinner. But my month with ZOE has been fun \u2013 and snapping your friends\u2019 food is certainly a good conversation starter at meal times.<\/p>\n","protected":false},"excerpt":{"rendered":"Three years ago, the middle-class mums in my area of north London started going around with round, yellow…\n","protected":false},"author":2,"featured_media":590221,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[92,368,105,388,169252,16,15],"class_list":{"0":"post-590220","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-dailymail","9":"tag-femail","10":"tag-health","11":"tag-lifestyle","12":"tag-lifestylefitnesswellbeing","13":"tag-uk","14":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/115603196876656130","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/590220","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=590220"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/590220\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/590221"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=590220"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=590220"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=590220"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}