The Microbiome Diet: The Scientifically Proven Way to Restore Your Gut Health and Achieve Permanent Weight Loss PDF
Preview The Microbiome Diet: The Scientifically Proven Way to Restore Your Gut Health and Achieve Permanent Weight Loss
THE MICROBIOME DIET Also by Raphael Kellman, MD Gut Reactions Matrix Healing Copyright © 2014 by Raphael Kellman All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the publisher. For information, address Da Capo Press, 44 Farnsworth Street, 3rd Floor, Boston, MA 02210. Designed by Linda Mark Set in 12 point Electra LT Std by the Perseus Books Group Library of Congress Cataloging-in-Publication Data Kellman, Raphael, 1960– The microbiome diet : the scientifically proven way to restore your gut health and achieve permanent weight loss / by Raphael Kellman, MD.—First Da Capo Press edition. pages cm Includes index. ISBN 978-0-7382-1766-6 (e-book) 1. Weight loss—Popular works. 2. Metabolism—Popular works. 3. Human body—Microbiology. I. Title. RM222.2.K4479 2014 613.2'5—dc23 2014006125 First Da Capo Press edition 2014 Published by Da Capo Press A Member of the Perseus Books Group www.dacapopress.com Note: The information in this book is true and complete to the best of our knowledge. This book is intended only as an informative guide for those wishing to know more about health issues. In no way is this book intended to replace, countermand, or conflict with the advice given to you by your own physician. The ultimate decision concerning care should be made between you and your doctor. We strongly recommend you follow his or her advice. Information in this book is general and is offered with no guarantees on the part of the authors or Da Capo Press. The authors and publisher disclaim all liability in connection with the use of this book. Da Capo Press books are available at special discounts for bulk purchases in the U.S. by corporations, institutions, and other organizations. For more information, please contact the Special Markets Department at the Perseus Books Group, 2300 Chestnut Street, Suite 200, Philadelphia, PA, 19103, or call (800) 810- 4145, ext. 5000, or e-mail [email protected]. 10 9 8 7 6 5 4 3 2 1 To my beautiful wife, Chasya, whom I love deeply. I am so grateful that we share the same loving worldview. CONTENTS PART I. THE MYSTERIOUS MICROBIOME Chapter 1: The World Within Your Gut Chapter 2: Your Fat Is Not Your Fault PART II. THE FOUR Rs: HEAL YOUR GUT FOR HEALTHY WEIGHT LOSS Chapter 3: Remove Chapter 4: Replace Chapter 5: Reinoculate Chapter 6: Repair PART III. THE METABOLIC BOOST: SUPPORT YOUR MICROBIOME TO RESET YOUR METABOLISM Chapter 7: Stress Can Make You Fat Chapter 8: Stress-Free Eating Can Help You Lose Weight Chapter 9: Creating the Metabolism of a Thin Person PART IV. THE LIFETIME TUNE-UP: LOSE WEIGHT AND KEEP IT OFF FOR LIFE Chapter 10: Toward a Healthy Future PART V. PUTTING THE MICROBIOME DIET INTO ACTION Chapter 11: Your Microbiome Superfoods Chapter 12: Phase 1: Your Four Rs Meal Plan Chapter 13: Phase 2: Your Metabolic Boost Meal Plan Chapter 14: Phase 3: Your Lifetime Tune-Up to Maintain Healthy Weight for Life Chapter 15: Your Pantry List, Shopping Lists, and Time-Saving Strategies Chapter 16: Recipes Metric Conversions Acknowledgments Resources Notes Index PART I THE MYSTERIOUS MICROBIOME
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