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 99778800773388221177665544--tteexxtt22..iinndddd ii 44//1144//1144 1100::4422 AAMM Also by Raphael Kellman, MD Gut Reactions Matrix Healing 99778800773388221177665544--tteexxtt22..iinndddd iiii 44//1144//1144 1100::4422 AAMM THE MICROBIOME DIET The Scientifi cally Proven Way to Restore Your Gut Health and Achieve Permanent Weight Loss By Raphael Kellman, MD Da Capo Lifelong Books 99778800773388221177665544--tteexxtt22..iinndddd iiiiii 44//1144//1144 1100::4422 AAMM 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. Printed in the United States of America. 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 scientifi cally 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 978-0-7382-1765-9 (hardback)—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 ISBN 978-0-7382-1820-5 (international edition) 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 confl ict 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 99778800773388221177665544--tteexxtt22..iinndddd iivv 44//1144//1144 1100::4422 AAMM To my beautiful wife, Chasya, whom I love deeply. I am so grateful that we share the same loving worldview. 99778800773388221177665544--tteexxtt22..iinndddd vv 44//1144//1144 1111::1122 AAMM 99778800773388221177665544--tteexxtt22..iinndddd vvii 44//1144//1144 1100::4422 AAMM CONTENTS PART I. THE MYSTERIOUS MICROBIOME Chapter 1: The World Within Your Gut 3 Chapter 2: Your Fat Is Not Your Fault 31 PART II. THE FOUR Rs: HEAL YOUR GUT FOR HEALTHY WEIGHT LOSS Chapter 3: Remove 55 Chapter 4: Replace 71 Chapter 5: Reinoculate 79 Chapter 6: Repair 89 PART III. THE METABOLIC BOOST: SUPPORT YOUR MICROBIOME TO RESET YOUR METABOLISM Chapter 7: Stress Can Make You Fat 101 Chapter 8: Stress-Free Eating Can Help You Lose Weight 119 Chapter 9: Creating the Metabolism of a Thin Person 137 vii 99778800773388221177665544--tteexxtt22..iinndddd vviiii 44//1144//1144 1100::4422 AAMM viii Contents PART IV. THE LIFETIME TUNE-UP: LOSE WEIGHT AND KEEP IT OFF FOR LIFE Chapter 10: Toward a Healthy Future 147 PART V. PUTTING THE MICROBIOME DIET INTO ACTION Chapter 11: Your Microbiome Superfoods 161 Chapter 12: Phase 1: Your Four Rs Meal Plan 185 Chapter 13: Phase 2: Your Metabolic Boost Meal Plan 211 Chapter 14: Phase 3: Your Lifetime Tune-Up to Maintain Healthy Weight for Life 227 Chapter 15: Y our Pantry List, Shopping Lists, and Time-Saving Strategies 233 Chapter 16: Recipes 245 Metric Conversions 322 Acknowledgments 323 Resources 325 Notes 329 Index 335 99778800773388221177665544--tteexxtt22..iinndddd vviiiiii 44//1144//1144 1100::5522 AAMM PART I THE MYSTERIOUS MICROBIOME 99778800773388221177665544--tteexxtt22..iinndddd 11 44//1144//1144 1100::4422 AAMM
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