Do a gut flora makeover in 30 days
Do a gut flora makeover in 30 days
Nutrition Therapist Jeanette Hyde came up with a makeover plan for the intestinal flora, and this promises to 6 kg weight loss in 30 days plus a better mood, skin and immunity. Worked calories do not count in 2015; perhaps it’s time for an intestinal flora makeover in 2016. How to do a gut flora makeover in 30 days? We take a look in her book (and program).
Nutritional composition of gut bacteria changes very quickly: within 24 hours. Perseverance is the key
Makeover of intestinal flora: more energy, reduced appetite and weight loss
Who recently the four-week program of nutritional therapist Jeanette Hyde followed for a makeover of the intestinal flora, lost about 6 kilograms and reported having more energy and less hunger, menopausal symptoms, mouth ulcers, asthma, heartburn and acne.
Recent discoveries of leading researchers show ever see again that our gut bacteria not only the key to weight loss, but also to a better mood, skin and immunity. And even better food choices. Because they determine more than you would think that gut bacteria. In many people, the composition of the gut bacteria is not optimal, by refined carbohydrates and artificial sweeteners, and the like. Testomenix pills
The set of gut bacteria in our body lives -the microbioom- consists of about 100 trillion bacterial cells, the highest concentration is in our intestines. In scientific circles it is understood that diversity in these cells is essential for many health issues.
Intestinal bacteria determine much: even our food choices and eating behavior
But what does this mean for the weight? If our gut microbiome not enough friendly bacteria species and the diversity is lacking, we store more calories from our diet on. Bacteria co-operate with the hormones, leptin and ghrelin, which regulate appetite.
If you eat, you never eat alone: trillions of microbial guests who live in your gut, eating with you. They help in the digestion of food and convert it into energy and fat. If the composition of the intestines is diverse, can prevent this obesity and overweight. But this is only possible in combination with a healthy diet.
From: Diversity in gut bacteria discourages -by healthy diet ‘obesity bacterium ”
by obesity-related intestinal bacteria you will gain weight and body fat and develop your metabolic problems. More ‘lean’ gut bacteria get by eating lots of fruits and vegetables. By eating more of these food are the ‘slim’ gut bacteria (Bacteroidetes) the intestines inside and they dispel the “obesitas’- bacterium (Firmicutes). The process of weight gain is so stopped, and also the development of metabolic disorders that relate to insulin resistance. Conversely happens: diet with too much saturated fat, low fruit and vegetable, dispel the ‘slim’ bacteria. The obesity-related bacteria can penetrate all within one day. A Western diet encourages colonization by these bacteria. On the other hand colonization of these thickeners by the Bacteroidetes discourages bacteria.
Hyde wrote ‘The Gut Makeover “where 50 family-friendly recipes are. These recipes take you planning on a 30-day to improve your gut microbiome. As a result, you can lose up to six kilos and you know how to make lasting changes that make you happy intestinal flora for the rest of your life. This at least is what Hyde promises its program.
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‘The Gut Makeover, “a summary of the program
This diet is 30 days off limits
Damage the mucus in the intestine, and leads to a dominance of harmful bacteria. A good substitute is (source) water with a slice of lime in a wine glass. It’s only for 30 days.
This drink can chase your stress hormones and this has an impact on the intestines. Trying to cut 1 to 2 weeks before the start of your intestinal flora makeover mildly, so you do not get withdrawal symptoms. Good alternatives are rooibos tea, hot water with ginger, lemon juice or herbal tea.
Sugar and artificial sweeteners
These substances contribute to an imbalance of gut bacteria, but sugar in fruit is fine.
Cheese and milk will not be eating much during the 30 days, but you do eat small amounts of fermented dairy (in week 3 and 4).
Wheat and rye contain gluten to irritate the gut wall as there are sensitive. They are not the only grains that are avoided; Also quinoa, rice and oats are not eaten. On your plate is enough space to fill with plants that cause your friendly intestinal bacteria to flourish.
Beans, peas and lentils
These contain lectins which may also irritate the intestinal wall. Vegetarians eat them as a source of protein, but meat eaters can better avoid them here. they again only eat when you are in need of the maintenance program.
What do you eat?
First 14 days
A restored intestinal flora automatically means a repaired brain
The first two weeks you eat only protein and vegetables, no dairy. Milk substitute for tea with almond milk.
Vegetables contain fiber and phytochemicals that nourish the good intestinal bacteria and help them grow. Therefore, they are even more important for intestinal flora probiotics. Aim for at least five cups of vegetables and two cups of fruit per day.
An example of a dish: salad of bitter leaves such as radicchio (red lettuce which is closely related to the praise), chicory or endive because digestive enzymes set free and supports the digestion of the next meal. You may add vinegar, lemon or grapefruit juice to; This puts heartburn free and helps with digestion and subsequent degradation.
You take two servings of fruit a day and all fruit is good. A cup of fruit (such as berries) accounts for a portion or a piece of fruit.
No fats from dairy
Use virgin olive oil for cooking and to make dressings, because they contain polyphenols. Polyphenols stimulate the bacteria in the intestines. Coconut oil is also fine and inflammatory. You can add almonds and walnuts and sunflower, sesame and pumpkin seeds for a little variety. Does the portions not too big: a tablespoon of olive oil or coconut oil and a handful of nuts or seeds is enough. High-fat food is linked to unhealthy intestinal bacteria.
Proteins restore the intestinal wall and the building wall on again. Look for the best quality if you like meat, fish, eggs and buy seeds. The amount of antibiotics is if the property is hardly present in organic animals. Good sources for vegetarians include eggs, nuts, seeds, lentils, beans, chickpeas. Adults have approximately 45-56 grams of protein per day and these come from the amount of protein in the feed, not the power supply itself. For example, an egg has 7 grams of protein and a piece of chicken and a piece of fish 100 grams contains about 20 grams of protein. So with 100 grams of chicken you will not get far. To the right amount of proteins to come would you a piece of chicken, a piece of fish, and take an egg.
Building a good gut microbiome
The composition of the intestinal flora has a huge impact on our behavior and mood
Second half day 15-30
During the second half take still no dairy, but you may daily serving Roquefort or other fermented cheese.
Sommig fruits and vegetables give the good bacteria just that little bit more. These are bananas, artichokes, asparagus, fennel, garlic, potatoes cold (not hot), apples, bok choy, onions and leeks; eat them whenever you want. If you are not used to eat them, build it up slowly.
Everyday you eat a serving of fermented foods, it contains bacteria that your gut may be missed by example alcohol or antibiotics. By introducing the fermented foods, introduce the friendly bacteria in your microbiome and this is essential for weight loss. Rather take food because it breeds a habit for the long term.
Examples: Roquefort cheese or smelling a French cheese (a small portion), kefir possibly with flaxseed, ginger and fresh pineapple. Further: miso (as a side dish), sauerkraut.
maintain healthy intestinal flora for the rest of your life
Restoration of dysbiosis in the intestinal flora also fixes a leaky gut
J e will reintroduce small amounts of grains and legumes. Paying attention on what the effect on your appetite, skin, mood, pain levels and whether they cause gas or headaches. See what works for you. Also, dairy, alcohol and caffeine are carefully reintroduced. You can thus identify which foods are good for you and what gives you symptoms.
Eat every meal with fruit or vegetables thirds and one-third protein. Variety is the key. Eat between 7:00 am and 19:00 pm; study shows that when you are not outside these hours to eat fewer calories are absorbed and more bacterial species in the intestinal flora. Take time to eat and chew quietly. This stimulates acid and enzymes required for digestion, and renewal of the intestinal wall. Snack not; if you stick to regular meals, put the saturation signals.