Lose the belly diet

The Lose Your Belly Diet: Change Your Gut, Change Your Life

We want to be healthy. We want to be lean. And we want to lose that annoying fat around our bellies!

We can achieve ALL of these goals withThe Lose Your Belly Diet. Based on exciting new research about the dramatic benefits of vibrant gut health and a diverse gut microbiome, this plan nurtures your gut while helping you burn off excess weight and harmful belly fat.

This plan is built around a very clear, research-based concept: Eating food that nourishes and protects the microbes in your gut paves the way for weight loss, a slimmer middle, and better overall health.

It’s not just about weight loss. Having great gut health is linked to good health throughout your body. Scientists in this rapidly growing field are finding connections between gut microbes and the immune system, weight loss, gastrointestinal health, , allergies, asthma, and even cancer. With every study that’s published, scientists become more convinced that having a healthy gut leads to having a healthy body.

We’re accustomed to thinking of bacteria as bad—and some are—but most of the bacteria and microbes in our guts do amazing things, like working with our immune system to fight disease and helping our bodies digest food. Not only can’t we live without them, but as their numbers and diversity increase, so too does our health.

In this book, we look at all of the ways you can improve your own gut health, starting with the food you eat. My diet recommendations, meal plans, and recipes will help feed and protect your gut microbes. And we look at themanyother steps you can take to support your beneficial bacteria, from avoiding unnecessary antibiotics to changing the way you think about dirt and germs. Even the choices you make about how you bring your children into the world can have an impact on your family’s microbiomes.

InThe Lose Your Belly Diet, we’ll cover all the bases, giving you everything you need to know to make dramatic changes in your GI health, your weight, your belly fat, and your overall health.

We want to be healthy. We want to be lean. And we want to lose that annoying fat around our bellies!

We can achieve ALL of these goals with The Lose Your Belly Diet. Based on exciting new research about the dramatic benefits of vibrant gut health and a diverse gut microbiome, this plan nurtures your gut while helping you burn off excess weight and harmful belly fat.

This plan is built around a very clear, research-based concept: Eating food that nourishes and protects the microbes in your gut paves the way for weight loss, a slimmer middle, and better overall health.

It’s not just about weight loss. Having great gut health is linked to good health throughout your body. Scientists in this rapidly growing field are finding connections between gut microbes and the immune system, weight loss, gastrointestinal health, , allergies, asthma, and even cancer. With every study that’s published, scientists become more convinced that having a healthy gut leads to having a healthy body.

We’re accustomed to thinking of bacteria as bad—and some are—but most of the bacteria and microbes in our guts do amazing things, like working with our immune system to fight disease and helping our bodies digest food. Not only can’t we live without them, but as their numbers and diversity increase, so too does our health.

In this book, we look at all of the ways you can improve your own gut health, starting with the food you eat. My diet recommendations, meal plans, and recipes will help feed and protect your gut microbes. And we look at the many other steps you can take to support your beneficial bacteria, from avoiding unnecessary antibiotics to changing the way you think about dirt and germs. Even the choices you make about how you bring your children into the world can have an impact on your family’s microbiomes.

In The Lose Your Belly Diet , we’ll cover all the bases, giving you everything you need to know to make dramatic changes in your GI health, your weight, your belly fat, and your overall health.

• The diet focuses on microbiomes, AKA the germs living in your stomach

• It’s written by Bachelor and The Doctors star Dr. Travis Stork

• It focuses on eating high-fiber, low-sugar, protein-rich meals

Dr. Travis Stork’s known for hosting The Doctors, a health-focused daytime talk show, but these days, it’s his latest book that’s getting all the attention. In December, he released The Lose Your Belly Diet, a book that aims to help people lose weight by focusing on the bacteria in your gut.

Though it’s been months since its debut, the book continually spikes on Amazon’s Movers and Shakers list — its roundup of the top-selling products across the site — and it’s currently listed as the No. 1 bestseller in the Diet Books category. Naturally, this begs the question: What’s all the hype about? Aside from the famous author — and the fact that the title suggests fixing a problem just about every human struggles with (just look at search traffic for “flat belly” and “flat stomach” exercises). Is it all just marketing hype?

While it is cleverly marketed, what sets the diet apart from many out there is its focus on microbiomes — those tiny organisms that live in our bodies, particularly our stomachs. Having a healthy mix of bacteria in your gut can keep you healthy, lowering your chance for various diseases — and help keep your weight in check, according to Dr. Stork.

“Researchers are now discovering that gut bacteria also seem to play a role in the complex process of weight loss and weight gain,” he writes. “We don’t know exactly how much impact our Little Buddies have on our weight, but we’re learning enough to believe that understanding the connection more fully may help us as we confront the obesity epidemic in the United States — and in our own bodies.”

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Wheat berry and barley salad with feta and chickpeas- recipe courtesy of Spilling the Beans #microbiome #probiotics #loseyourbellydiet #mealprep #lunches #healthyfood #legumes #tasty #nourishingfoods

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The book itself doesn’t get tediously microbiome-focused, though. The first section of The Lose Your Belly Diet sets the stage, then part two goes into which foods can give you that healthy mix of gut bacteria. Part three focuses on other ways to boost your stomach’s microbiome health (avoiding antibiotics when you don’t need them, exercise, and what probiotic supplements to take, namely), while part four gets actionable, providing a diet quiz, recipes, and a meal plan.

Essentially, that meal plan involves eating plenty of leafy greens and fiber-rich vegetables, as well as high-fiber, low-sugar fruits, like blueberries, blackberries, raspberries, and pears. He also recommends two to three servings of whole grains per day, as well as six to seven servings of protein — with a preference for nuts, legumes, fish, and dairy over beef, pork, and chicken.

Overall, the plan seems in line with many healthy eating plans out there. No food is off limits, though it does recommend avoiding anything that’s high in sugar.

Though there aren’t many stories online from people who’ve tried the diet, Dr. Stork has featured two women on his talk show who both lost 20 pounds — and four inches from their waistline — after following the diet for a few months.

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Mummy said I have to read this #loseyourbellydiet #drtravis @thedoctorstv

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Throughout the clip, there is a disclaimer: These results aren’t typical. Most people lost an average of about 1 1/2 pounds per week. That falls in line with most recommendations for healthy weight loss (about 1-2 pounds every seven days).

Get the top 10 flat-stomach tips from The Lose Your Belly Diet here.

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Candace Braun Davison Deputy Editor Candace Braun Davison writes, edits, and produces lifestyle content that ranges from celebrity features to roll-up-your-sleeves DIYs, all while relentlessly pursuing the noblest of causes: the quest for the world’s best chocolate chip cookie.

Dr. Travis Stork shares weight loss tips

‘The Doctors’ star opens up about celebrity fad diets, ‘Lose Your Belly Diet’ book and his stint as ‘The Bachelor.’

Dr. Travis Stork of “The Doctors” has several new weight loss tips in his latest book, “The Lose Your Belly Diet,” but he’s happy that “New year, new you” is still a popular mantra.

“The concept behind the ‘Lose Your Belly Diet’ is lose your belly fat — yes, to look better, but really also talking about how important your gut health is to your overall health and also how important, believe it or not, bacteria are to your well-being,” Stork tells Fox News.

“I think as a physician we’ve taught people for so long that germs are bad. Well, this book is all about germs being good for you, and people who are lean have 70 percent more gut bacteria than people who aren’t,” he adds.

To really lose belly fat, Stork says you’ve got to load up on foods filled with probiotics and prebiotics. (iStock)

‘HANGRY’ IS NOW A WORD IN THE OXFORD ENGLISH DICTIONARY

To accomplish these goals, Stork recommends altering your diet to include two types of good germs.

“There’s really two superstar types,” he explains. “Probiotics — people have heard that fancy word — those are good bacteria, and they can be found in fermented foods, everything from kimchi to sauerkraut, fermented pickles also old-school yogurt.”

Prebiotics, he adds, are the second type of good germ, one “that provides the fuel and quite simply … fiber. You can find those in everything from fruits and vegetables, whole grains, nuts seeds.

According to Stork, teaching people how to incorporate more of those foods is the key to helping them lose their gut.

In his new “Lose Your Belly Diet” book, Stork recommends altering your diet to include two types of good germs. (Ghost Mountain Books)

And when it comes to exercise, Stork has a simple suggestion.

“Shockingly, maybe the most effective exercise of all is just getting off the couch and walking. There’s all this great data that sitting is bad for us and all this wonderful data that just moving is good for you … If you could start a program of 30 minutes of walking a day, combined with healthy eating — maybe it’s not the ultimate goal, but that’s enough.”

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As for celebrity fad diets, Stork says he’s suspicious. “I’m wary of all celebrity fad diets. I think when we started hosting ‘The Doctors’ is when the maple syrup diet came out, and it was all about, ‘Oh pour a little maple syrup with lemon,’ and I was like, ‘No, no, that’s not going to cure you of all that ails you. I think people need to be careful with celebrities because we always forget … celebrities have a lot of money and access to a lot of things that most normal people don’t.”

Stork tells Fox News he also get asked for advice quite a bit, but he thinks it’s great that people are so interested in their health. “The one thing that I’ve learne,d and this is something that I found to be true since I started hosting “The Doctors,” is we all want to be healthy … We don’t always succeed, but we’re all looking to be healthier and if people have questions for me … unless, like one time on a plane, a guy said, ‘Hey doc, my hemorrhoids are really acting out!’ No!”

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And as for whether doing “The Bachelor” set him on this TV career path, Stork claims he never had any intention to pursue the limelight. “I didn’t even have a goal of doing TV after “The Bachelor,” said Stork. “That’s what is interesting. So no, I went to dinner one night, ended up as ‘The Bachelor’ because a casting director was there … Then I went back to practicing medicine and then that’s when Dr. Phil and his son Jay McGraw called.”

“And here I am, and it’s been 10 years in.”

The Lose Your Belly Diet

Based on exciting new research about the dramatic benefits of vibrant gut health and a diverse gut microbiome, this diet aims to nurture your gut while burning off excess weight and harmful belly fat.

We want to be healthy. We want to be lean. And we want to lose that annoying fat around our bellies. Now we can!
The Lose Your Belly Diet is built around a very clear, research-based concept: eating food that nourishes and protects the microbes in your gut paves the way for weight loss and a slimmer middle. Most importantly, having great gut health is linked to good health and wellbeing throughout your body.

Scientists in this rapidly growing field are finding connections between the gut microbiome and a healthy immune system and gastrointestinal system, as well as autoimmune diseases (such as rheumatoid arthritis and inflammatory bowel disease), allergies and asthma – even cancer. And with every study that is published, they are convinced that a healthy gut leads to a healthy body. Indeed, when your gut is happy, your skin glows with health and you look and feel younger.

The Lose Your Belly Diet includes meal plans, diet recommendations and recipes, giving readers everything they need to make dramatic changes in their GI health, their weight, their belly fat, and their overall health.

Over the past decade, “good bacteria” have emerged as the darlings of the weight-loss world. Again and again, top doctors and nutritionists have advised us to supplement with probiotics to increase metabolism, improve digestion, and dial down hunger. And we’ve taken this advice to heart: Researchers at the National Institutes of Health report that probiotic use has quadrupled since 2007.

But for all the time and money we’ve collectively spent trying to flood our systems with good bugs, many of us aren’t seeing the slimming results we deserve. And now Travis Stork, MD, best-selling health and weight-loss author of The Lose Your Belly Diet ($13.18, Amazon) and cohost of The Doctors, has exposed the reason: too much focus on increasing the quantity of good gut bugs rather than improving the variety of bugs.

“Lean women have more gut bacteria diversity than heavier women,” Dr. Stork explains. “Think of it like a box of crayons: In lean people, you see every color of the rainbow, but in overweight people, you see a small number of reds, blues, and greens.”

Harnessing Prebiotics’ Benefits Through Akkermansia

Now scientists have discovered an easy, effective shortcut to achieving a slimming diversity of gut bugs. Finnish researchers identified a species of gut bug called Akkermansia muciniphila, or Akk, that acts as a “welcoming committee” for beneficial bacteria.

When these Akk bugs are flourishing, they release short-chain fatty acids that serve as an energy source for other helpful gut bacteria. Plus, Akk bugs excrete an antibacterial protein that specifically targets bad bacteria, pushing them out of the gut and making the gut itself more hospitable to beneficial bacteria. Overall, these changes help create Stork’s rainbow-filled crayon box. The proof: Research published in the journal Gut shows that adults with the highest levels of Akk have microbiomes that are, on average, 70 percent more diverse than those with lower levels of Akk.

Stork says enjoying one bowl of soup a day is all it takes to get the benefits — no pricey prebiotic supplements required. The key is to consume soups that are rich in prebiotic foods that promote Akk, including beans, asparagus, mushrooms, and barley. “I call prebiotic superstars,” Dr. Stork explains. “They are fantastic sources of the soluble and insoluble fiber that support our gut bacteria and increase microbial diversity.” Indeed, a team of Belgian researchers found that increasing intake of these foods leads to a 100-fold increase in Akk levels. And once Akk gets to work improving gut-bug diversity, the pounds come off fast. “One of the wonderful things about your gut,” says Stork, “is that it responds fairly quickly to proactive changes.”

Prebiotic Soup for Weight Loss

Women who improve their gutbug variety with a daily prebiotic-rich soup report losing up to 11 pounds a week. And a study conducted at the Institute of Cardiometabolism and Nutrition in Paris found that adults with higher levels of Akk have smaller fat cells and smaller waistlines overall than those with lower Akk levels — plus 48 percent lower markers of body-wide inflammation and 38 percent lower markers of prediabetes.

The positive side effects go beyond a flat stomach. FIRST readers who fill up on soup say they experience a reduction in cravings, supercharged energy, renewed confidence, and more restful sleep. And Vincent Pedre, MD, medical director of Pedre Integrative Health in Manhattan, adds, “The benefits are wide-ranging, from increased mental clarity to hormone balance. When it comes to immunity, the remarkable fact is that about 70 percent of your immune system lies all along the lining of the gut.” This is especially beneficial right now because studies have shown that increasing microbial diversity decreases the number of sick days subjects take by as much as 20 percent. Read on to discover the souping strategy that will whittle your waistline and help you feel your all-time best.

Prebiotic Soup Diet: How It Works

Increasing your levels of one specific gut bug (Akkermansia muciniphila, or Akk) has been shown to improve the overall diversity of beneficial microbes in the gut to make slimming effortless. And all it takes to get the benefits is a daily bowl of prebiotic-packed soup, says Stork. “Science is telling us we can quickly increase our chances of burning off belly fat,” he notes. “You get a lot of bang for your buck with soup. It’s easy to make, there are limitless variations, and it’s portable.”

Most women who have had success with this strategy say they prefer to prepare two or three large batches of soup over the weekend to reheat and enjoy throughout the week. Once the soup is prepared and cooled slightly, simply ladle it into storage containers. If you plan to enjoy your soup at work or only need single servings, try heatproof individual-serving-size containers like glass pint jars. For family-size meals, store the soup in gallon- or quart-size zip-top freezer bags and freeze them flat to save space. Just be sure to label your containers with the date — soup will keep in the fridge for about five days and in the freezer for up to three months. For Michelle Wells, who lost 110 pounds by incorporating soup into her diet, prepping soup in advance made losing weight feel effortless.

“The key for me was to always be prepared,” she explains. “All I had to do was come home and heat up the soup.” In addition to eating a bowl of soup each day at either lunch or dinner, Dr. Stork recommends rethinking your protein sources, opting to enjoy plant protein at least three times each week. “I’m not going to suggest that you become a vegetarian,” he says. “Just replace some of the meat in your diet with plant protein.” Because plant proteins, like beans or soy, act as food for the beneficial bacteria in the gut, eating plenty of these picks can boost overall microbial diversity to help speed slimming and ease hunger. Successful slimmer Beverly Lordman says three-bean soup was one of her go-to recipes as she lost 101 pounds: “It was so good and so easy,” she cheers. “Soup kept me feeling full without a lot of calories.”

The 4 Key Ingredients for Prebiotic Soup

Ready to make your own skinny soup — just the way you like it? To whip up your new favorite bowl of slimming soup, gather the four main types of ingredients below, and then follow the easy instructions!

1. Choose a broth.

Stork suggests starting with 32 oz. of packaged low-sodium broth to save time. Consider selecting bone broth — like Pacific Foods’ Organic Chicken Bone Broth ($18.99 for a two-pack, Amazon) — which contains healing amino acids that have been shown to help support Akk.

2. Pick your veggies.

Aim to include 1 cup of prebiotic vegetables, such as leafy greens, asparagus, mushrooms, onions, or leeks. Canadian researchers report that subjects who adopted a diet rich in these prebiotics lost 101 percent more belly fat than those who didn’t.

3. Stir in spices.

Add up to 2 tsp. of turmeric, cumin, thyme, sage, cayenne, or oregano to boost the flavor of your soup. These picks are study proven to dial back inflammation and eliminate fat-packing bad bacteria to help good bugs flourish.

4. Add super carbs.

For hearty soup with more hunger-dampening power, add at least 1 cup of prebiotic carbs like beans, lentils, wheat berries, barley, or brown rice. Studies show that eating a serving of beans or legumes each day for three weeks increases Akk levels 20-fold.

Prebiotic Soup Recipe

To make four servings in a stockpot:

  1. Sauté base vegetables (like onions, carrots, squash, or celery) until soft.
  2. Stir in 32 oz. of broth, prebiotic vegetables (except leafy greens) and any spices desired.
  3. Add 15 oz. of diced tomatoes for flavor and texture (optional).
  4. Let soup simmer for 25 minutes or until vegetables are cooked to desired softness.
  5. Incorporate precooked prebiotic carbs and any leafy greens; let simmer for 5 minutes to heat through.

Prefer to use a slow cooker? Combine vegetables, stock and spices and cook on low for 8 hours or high for 4 hours. Add precooked prebiotic carbs as well as any leafy greens for the last 15 minutes of cooking.

Dr. Stork’s Slimming Soups With Prebiotic Foods

Hearty Lentil: Sauté 1⁄2 cup each of diced onions and celery. Once soft, add 32 oz. of broth, 2 tsp. of turmeric, 15 oz. of diced tomatoes, and 1 cup of dry lentils. Let simmer for 25 minutes. Stir in one cup spinach.

Chicken Barley: Sauté 1⁄2 cup each of diced leeks, celery, and carrots. Once soft, add 32 oz. of chicken broth, 4 tsp. of thyme, and 1 cup of button mushrooms. Let simmer for 25 minutes. Stir in 1 cup of cooked pearl barley and 1 cup of chicken.

Minestrone: Sauté 1⁄2 cup each of diced onions and celery. Once soft, add 32 oz. of veggie broth, 15 oz. of crushed tomatoes, and 2 tsp. of oregano. Let simmer for 25 minutes. Add 2 cups of cooked kidney beans and 2 cups of frozen mixed vegetables; let simmer 3 minutes. Garnish with parsley and grated Parmesan.

Healthy Soup Garnishes That Speed Up Weight-Loss Results

Increasing your intake of prebiotic-rich soups helps good gut bacteria flourish to make weight loss effortless. To boost microbial diversity even more, add one of these toppers to your next bowl.

For cheesy crunch: Parmesan crisps enhance the flavor of soup and provide a dose of slimming bacteria — in fact, research from Denmark suggests that the probiotics in Parmesan cheese help kick-start fat burning. To make crisps: Place generous tablespoons of Parmesan cheese on a parchment paper–lined baking sheet, then bake at 400°F for 3 minutes or until crisp.

For a pop of tang: Experts say just 2 Tbsp. of sauerkraut delivers more beneficial bacteria than 50 probiotic capsules. To ensure you get the benefits, purchase sauerkraut from the refrigerated section of the grocery store and look for “unpasteurized” or “raw” on the label.

For extra creaminess: Swirl 2 Tbsp. of Greek yogurt into soup for a fat-fighting boost. Research shows that enjoying probiotic-rich yogurt daily can increase levels of beneficial microbes by 25 percent in just 20 days — and can help women melt up to 12 pounds off their frame in just 10 weeks.

This story originally appeared in the print version of First for Women magazine.

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