The Microbiome Diet: The Scientifically Proven Way to Restore Your Gut Health and Achieve Permanent Weight Loss

The Microbiome Diet: The Scientifically Proven Way to Restore Your Gut Health and Achieve Permanent Weight Loss

Language: English

Pages: 352

ISBN: 0738218111

Format: PDF / Kindle (mobi) / ePub


Cutting–edge science has shown that the microbiome is the key to overall mental and physical health—and the secret behind healthy, sustainable weight loss. Drawing on nearly two decades of experience as a specialist in functional medicine and intestinal health, Dr. Raphael Kellman has developed the first diet based on these scientific breakthroughs. Offering a proven program to heal your gut and reset your metabolism, along with meal plans and 50 delicious chef–created recipes, The Microbiome Diet is the key to safe, sustainable weight loss and a lifetime of good health.

“Dr. Kellman masterfully presents a life enhancing, actionable plan based on this emerging science in a way that is user-friendly, for all of us.”
—Dr. David Perlmutter, New York Times bestselling author of Grain Brain

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sometimes, antibiotics are a necessary and very welcome response to an illness. But they can also significantly disrupt your microbiome. If you need to take antibiotics, be sure to also follow my recommendations for probiotics and prebiotics, on page 79. You should do this regardless of whether you want to lose weight, because otherwise the antibiotics might cause you to gain weight as well as potentially undermine your health in other ways. with the Microbiome Diet, where, in Phase 1, we

suboptimal digestive system they tend to become atrophied. Restoring the microvilli is a crucial aspect of creating optimal digestive health. (For a list of all the factors that can undermine gut integrity, see the box on page 69.) One of our major objectives in repairing the gut is to eliminate immune reactions to otherwise healthy foods, particularly eggs and dairy. 9780738217654-text2.indd 92 4/14/14 10:42 AM Repair 93 WHAT ABOUT TESTING? Some practitioners recommend testing for food

principle of the Microbiome Diet: Tap into the body and the microbiome’s own healing wisdom, and then let nature do its magic. Why intervene and impose human control on a process that has been evolving with its own logic for millions of years? Better to work with the microbiome and the body, and let the healing begin. 9780738217654-text2.indd 95 4/14/14 10:42 AM 96 THE MICROBIOME DIET REPAIR INTESTINAL BALANCE WITH HEALTHY FATS One of the best ways to reduce inflammation is with Omega 3s,

basically trick your body into letting you overeat. That same stressful response also cues your body to store fat rather than burn it. Those might be good strategies for someone living in a culture where food is scarce and the next meal is uncertain, but it’s a terrible idea for anyone who wants to lose weight. If you eat slowly, you are far more likely to eat no more than your body really needs, because you give your feelings of fullness a chance to kick in. THE POWER OF POSITIVE CHEWING

some extra color. RADISHES Radishes have won their status as a Microbiome Superfood because of their high amount of arabinogalactans. They are a wonderful snack food—filling, nutritious, and nourishing to your microbiome. Radishes are also high in magnesium and manganese (crucial for the production of digestive enzymes), vitamin C (a terrific antioxidant and immune system support), calcium (for bone health), folate, and vitamin B6 (good for coping with stress and supporting brain function). To

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