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.
Dinner: Turkey Burgers. Looking to mix it up from traditional burgers? Try these tasty and healthy turkey burgers. Use thick slices of tomato or large leaves of lettuce in lieu of bun. Top with leftover avocado from breakfast and serve with a side of oven baked sweet potato fries. Sweet Potato Fries Recipe: http://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_turkey_burger_recipes
Dr. Rasa Kazlauskaite at Rush University Medical Center suggests filling half your plate with vegetables so you don't have room for unhealthy foods. Eating more vegetables not only helps whittle your waist, but also lowers risk of heart disease, cancer and diabetes. A vegetable-filled lunch might include 4 ounces of grilled chicken breast with 2 cups of mixed vegetables such as broccoli, cauliflower and carrots sauteed in 1 teaspoon of olive oil with 1 cup of roasted red potatoes. This meal contains 545 calories.
What’s better than squats if you’re looking to get a flat belly? Pairing those squats with a bicycle crunch. This combo is one of Mark’s favorites because of all the different muscle groups it targets. “This compound movement not only hits your legs, but also works lower abdominals, upper abdominals, and obliques—all in one fun move!” he explains. Do a handful of sets a few times a week to start seeing results.
When doing an abs circuit, think about all three planes of motion, says celebrity trainer Gunnar Peterson, who works with Sofia Vergara, Kim Kardashian, and Vanessa Lachey: Try crunches and reverse crunches to hit your sagittal (front to back and up and down) plane, standing side bends for frontal (side-to-side) movement, and chops or twists for transverse (rotational) action. This will help challenge and therefore define your abs.
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.