10 FOODS You Should Be Eating TO GET LEAN FAST

The Best diet is the one that is low in carbs, WRONG

The best diet is the one that is beneficial for your Gut bacteria and you can be consistent with it at the same time.

What if I told you, you can literally use your gut bacteria to Get Lean? Shocking right?? This is a whole new revolutionary science that could change the weight loss game forever.

What I am about to share here is the missing piece in your fat loss puzzle.

On September 27 2022 the WHO reported More than 1 billion people worldwide are obese – 650 million adults, 340 million adolescents, and 39 million children. This number is still increasing. In the US 42% of adults are overweight and obese and the number is rising dramatically.

Additionally, (WHO) recognizes Obesity as a Disease. Women with more than 30% body fat and men with more than 25% percent body fat are considered obese. If you are within these ranges, this video is for you.

You might be wondering, how is obesity related to our gut bacteria?

Well, the newest research has shown that people with Obesity have different Gut bacteria!

Of course, Obesity is the result of a combination of genetic and environmental factors, But it’s very likely that your gut bacteria, also known as Gut Microbiome is keeping you from losing weight.

So, before mentioning the 10 foods, let's dive into the fascinating world of gut microbiota and their effect on our weight.

Hippocrates says’ All disease begins in the Gut’, and this gets proven over and over again.

Gut Microbiome is a community of microorganisms ( Bacterias, Protozoa, Archaea, and Fungi), that live mainly in our Intestines and have a variety of health benefits. According to the Department of Research at Harvard University, About 100 trillion bacteria live inside your digestive system.(3)

This is an insane number when you think about it, they have 1000s different species, which means 100-fold more genes than what is found in the human genome. (4)

The gut microbiota have vital functions:

  • They help us digest food
  • Produce essential nutrients and vitamins,
  • Regulate our appetite
  • Maintain a healthy immune system
  • Regulate our mood and mental health

So!! Your Gut Microbiota can be referred to as the Missing Organ, The Hero behind your Good health. Let’s see why.

Now you may be wondering, do we all have the same species of Gut Microbiota?

This is where this gets interesting, The answer is a definite NO!

Two Random humans are about 99.9% identical to one another in terms of their host genome[5], but can be 80-90% different from one another in terms of the microbiome of their gut [6].

Let me share an interesting study that was done on an Identical twin.

Gut Microbiotas from identical twin pairs (one of whom was obese and the other was lean), were implanted in Germ-Free Mice and were fed the same food. They found that

the mice receiving microbiota from the obese twin gained more weight and developed insulin resistance, compared to mice receiving microbiota from the lean twin. (9)

This simply means that diet and environment can shape gut microbial composition and, in turn, can have direct effects on our body composition and the ability to lose weight. (7).

These little workers inside our gut can affect how our bodies store and use energy from food.

Imbalance of these Bacterias is known as DYSBIOSIS. Which can make it more difficult for our bodies to absorb nutrients and burn fat. This puts you at a higher risk of developing obesity and metabolic disorders like type 2 diabetes.

Research has also shown that the gut microbiota can influence our appetite and food cravings. When we have an imbalance in our gut microbiota, it can lead to an increase in the production of hormones that stimulate appetite, like ghrelin. This can lead to overeating and weight gain. (8)

Here is the GOOD NEWS, you are capable of changing your gut microbiota diversity by 57% through eating the right food, whereas genes account for no more than 12%.

By dietary change we mean making your diet more diverse, not ditching your favorite food completely. It is proven that a diet consisting of different food types can lead to a more diverse microbiome.

Let’s List the 10 foods!

  1. Coffee

For all my coffee addicts out there, your morning coffee does more than just wake you up. it can actually help you lose weight by boosting your metabolism and reducing appetite AND It can also help you increase the diversity of your gut microbiome which further supports your weight loss journey.

What I usually recommend for my clients is to make coffee their main pre-work drink. It doesn’t just give you a great boost but it is also empty of calories, it’s natural, and it doesn’t have any food coloring or sweeteners. This makes it the perfect pre-workout drink. You can have up to 2-3 cups a day.

  1. Fiber: Oat

Think of gut microbiota as mini laborers in your digestive tract. They thrive on fiber like that found in oats. The fermentation of this fiber by your gut workers produces short-chain fatty acids (SCFAs) which promote gut health, decrease inflammation, and aid nutrient absorption. Additionally, oats have antioxidant-rich polyphenols providing anti-inflammatory benefits. They're also favored by bodybuilders due to their high satiety index, keeping you fuller for longer.

  1. Greek Yogurt (probiotics):

I absolutely love this one, Greek yogurt is like a superhero for your gut! It's packed with tiny living organisms called probiotics. These probiotics produce short-chain fatty acids like butyrate, that are like little shields for your gut lining, protecting it from inflammation and damage. Plus, Greek yogurt is high in protein, which is like fuel for your muscles and helps to keep you feeling full and satisfied.

  1. Extra Virgin Olive Oil

I call it the magic oil!! It's time to make EVOO your main cooking companion, and let it work its magic on your gut microbiome.

And it’s not just your gut, EVOO could lower the risk of heart disease, stroke, and decrease type II diabetes.

EVOO also has anti-inflammatory properties, which can help to reduce inflammation in the gut and support gut barrier function.

But let's be real, measuring out portions can be a challenge. So, to make things easier, I recommend using a spray. I recommend this brand….(mention brand here).

  1. Replace your Soft drinks/Sweet beverages with Sparkling Water

The WORST enemy of your Gut Bacterias are Suger and artificial sweetners. Let alone the Suger spikes and extra calories that makes losing weight close to impossible.

By eating too much sugar you will be feeding the bad guys. (the pathogenic bacterias in your gut). And it goes beyond that, Sugar causes imbalance in your gut microbiotas and causes inflammation of the gut lining, this will mess with your food absorption and causes weight gain and Insuline resistance.

If your are really craving to drink something fresh with your meal! Do your gut this favor and ditch soft drinks for good. Your gut needs the right hydration to thrive. I would normally suggest plain water, but sparkling water is a good step to start with as long as they are free of artificial sweeteners.

  1. Chicken

Your Gut Bacterias LOVE protein!!

Just like a builder needs the right tools to construct a building, your gut microbiota needs protein to grow and thrive.

Chicken is high in protein and low in carbs, making it a great weight-loss food option.

That is why, chicken, as a good source of protein, can support gut health by promoting the growth of your gut bacteria. However, the way the chicken is prepared and cooked can also impact its nutritional value and potential impact on gut health. For example, fried chicken or chicken with added artificial ingredients may not be as beneficial for gut health as grilled or baked chicken.

  1. Salmon

Sushi lovers, I’ve got good news for you!! The perfect combination of Healthy fat and lean protein, exactly what your gut need.

Salmon is high in protein, which can help to increase satiety and reduce hunger, making it easier to stick to a calorie-controlled diet. Also, salmon is rich in omega-3 fatty acids, which can help to reduce inflammation and improve insulin sensitivity, both of which are important for weight management.

If you are a big sushi fan, don’t hesitate to include it in your weekly diet BUT always try to go for those that are made without mayonnaise and cream cheese..

  1. Berries (Polyphenols)

Also known as a superfood!! They are low in calories, packed with fiber, and can promote weight loss by keeping you full and satisfied. 1 cup of raspberries has 64 calories, blackberries have 65 calories, blueberries have 86 calories, and strawberries have 48 calories.

They're also rich in antioxidants, which can protect your gut from damage and promote the growth of your gut microbiota.

  1. Egg

Who doesn’t love eggs? Eggs are your ultimate food hack if you want to lose weight and improve gut health without sacrificing taste or satisfaction.

Eggs are rich in protein and act like a natural appetite suppressant, more importantly, eggs are also a prebiotic food, they contain compounds that can help to feed and nourish your gut microbiome.

So if you want to maintain a healthy weight, reduce the risk of chronic diseases, and support your gut well-being. Make sure to include eggs in your diet.

  1. Choose Wine!

I saved the best for the last, you can still enjoy your weekend drink while trying to lose weight!

You might be wondering how wine is good for your gut microbiota.

Any fermented food or drink can be Gut friendly and Wine can be too if it’s taken in moderation.

Wine is rich in Polyphenols which have been shown to have strong prebiotic effects.

In short, The types of Microbiome you have, change how your body reacts to the food you eat and in turn affect your body fat.

I will end this video on an important note, FASTING

Eat your last meal of the day early and your first meal of the day late, this promotes both weight loss and Gut bacteria diversity. Give your gut a break for at least 12-14 hours a day.

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