The Lose Your Belly Diet: Change Your Gut, Change Your Life by Travis Stork
Commit To Living An Active, Healthy Life
Prior to reading this book, I had no idea the author was an E.R. physician. In that profession, Dr. Stork has seen what happens if you do NOT take care of your body. The poor folks he sees in the ER room wish more than anything that they could turn back the clock and live a better, healthier life. They would give anything for a second chance. But many of them can’t. It is too late for them.
THE LOSE YOUR BELLY DIET is primarily focused on changing the food you eat--especially getting more fiber and a diversity of microbes into your diet. That is, its not an exercise book or a set of short cuts to make you look slimmer. Rather, improving your appearance is actually a side benefit of the better diet. That is, you will naturally have a smaller belly when you incorporate the recommended changes.
The essence of the Lose Your Belly Diet is really just 5 things:
1) Enjoy probiotic foods every day.
2) Eat an abundance of Prebiotic Superstars
3) Pick a mix of proteins
4) Choose great grains
5) Embrace friendly fats
Dr. Stork emphasizes what he calls, Buddies in Your Belly. These are the microbes in your gut. The doctor emphases the importance of getting a diverse population of microbes into our system: Gut microbes play such a crucial role in our health that it’s kind of amazing that it’s taken so long for us to start giving them the attention they deserve
In an era where we emphasize super-cleanliness and use of antibacterial lotions, its important to take action to improve the diversity of our gut bacteria: The good news is that we can take significant steps to repair our damaged guts. The doctor points out that increasing dietary fiber is a critical (and pretty easy) step.
Another big emphasis of THE LOSE YOUR BELLY DIET is getting more fiber into our diet. This is not a new idea of course, but it IS a well-supported idea: Giant piles of research have shown that people who eat adequate fiber have a lower risk of various chronic health conditions, such as heart disease, obesity, diabetes, some kinds of cancer...
I like the authors willingness to admit when the science is not quite proven in some areas. I appreciate his humility: Although we have learned so much lately, there are still many things we don’t know about gut bacteria and how best to support it. . . When we don’t know whether A is better than B or C, I’ll level with you and share whatever guidance is available to help you make choices that are best for you.
PART II suggests Foods That Feed Your Gut. I thought one of the more sections was the Dozen Easy Ways to Eat More Fiber. I learned several good dietary tactics that I had not thought of. Here are the ones that I found most helpful:
#4: In soups, chili , and pasta sauces, replace some meat with beans or lentil
#7: Choose fruits and vegetables that are highest in fiber. For example, raspberries contain much more fiber (8 grams per cup) than strawberries (3 grams per cup).
# 8. Add beans, lentils , split peas, or seeds to your salads.
#10. Swap hummus for mayonnaise as a sandwich spread. Hummus provides you with protein as well as fiber.
As a result of reading this tips, I am changing the food I eat to try to emphasize more fiber and microbe diversity, as the doctor recommends. I confess I had no idea that raspberries had a lot of fiber compared to strawberries. That seems like a really simple change to do.
Another good way to enhance your gut microbe diversity is to eat probiotic foods, which are teeming with helpful microbes, you introduce new guests to the microbe party in your gut. The author reminds the reader that yogurt is the mother of all probiotic food. Kefir is another good choice, because it has many different strains of bacteria, compared to yogurt. I did not know that.
Dr. Stork cites the well-known study showing that kids who grow up in dirtier environments are often healthier: Kids who grow up in homes with dogs have lower rates of asthma, allergies, and eczema than kids without dogs. . . Kids who are raised on farms pick up a wide variety of microbes as they interact with animals. Although the research is not yet conclusive, it seems as though early exposure to microbes improves our immune system.
All in all, I found THE LOSE YOUR BELLY DIET to be a helpful, encouraging book. I didnt see any startling new findings, but there were a lot of practical tips I had not considered. Dr. Stork concludes with an encouraging note: Make the most of your life by being active and fueling your body in a way that best supports you. Recalling what he sees in the E.R department, the doctor exhorts the reader to take action NOW. Change your diet, and the benefits will start right away.
I thought this quote sums up the book nicely: Don’t be the person in the ER whose last moments are filled with nothing but regret. Commit to living an active, healthy life.
Advance Review Copy courtesy of the publisher.
What Causes Belly Fat
6 Simple Ways to Lose Belly Fat, Based on Science
According to the latest government stats, 26 per cent of British adults are classified as obese. If current trends continue, forecasters have warned that half of us will be obese by Read on to find out about the different types of fat, the causes and, most importantly, how to lose it. Not all fat is created equal. Belly fat a. It excels at pumping out various inflammatory substances, interfering with hormones that regulate appetite, weight, mood and brain function, and sending your cortisol levels — responsible for stress — through the roof.
Want to lose your gut? Snoop through our list heck, even print it out and use it as a grocery list! The good gut bugs that thrive in your stomach require food to live, and one of their go-to picks are black beans! Every half a cup of black beans has over eight grams of satiating fiber, which is nearly twice as much as an apple boasts! Wild-caught salmon is brimming with omega-3 fatty acids , which are notorious for squashing inflammation and helping you zap unwanted belly flab. In fact, these healthy fats fight inflammation by increasing adiponectin levels , a hormone that boosts metabolism and burns fat. Stop fearing the fat!
This type of fat — referred to as visceral fat — is a major risk factor for type 2 diabetes, heart disease and other conditions 1. Many health organizations use BMI body mass index to classify weight and predict the risk of metabolic disease. However, this is misleading, as people with excess belly fat are at an increased risk even if they look thin on the outside 2. Though losing fat from this area can be difficult, there are several things you can do to reduce excess abdominal fat. Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
The Different Types of Belly Fat
In fact, having lots of fat in the abdominal area is strongly linked to diseases like type 2 diabetes and heart disease 1. For this reason, losing belly fat has massive benefits for your health and can help you live longer. Belly fat is usually estimated by measuring the circumference around your waist. This can easily be done at home with a simple tape measure. Anything above 40 inches cm in men and 35 inches 88 cm in women is known as abdominal obesity.
Lose Your Belly Fat Fast. Image credit: neali0o. When I ask what you tried I hear daily sit-ups, cutting calories drastically, excess cardio, fat burners, etc. Here are the 10 best ways to lose your belly fat — quickly and naturally. Stop Doing Crunches.