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Prepare for weight loss

Illustration of a human stomach and intestines filled with clusters of variously colored bacteria, representing the gut microbiome and its connection to keto weight loss against a soft, abstract background.

As you prepare for weight loss recall what Hippocrates said in 400 BC: “All diseases begin in the gut.”

Gut problems as you prepare for weight loss

Hippocrates may not have been entirely right.  Current medical thinking is increasingly emphasising the importance of the intestines. There are links between digestion, mood and health. According to the Real Meal Revolution, many Banters who are heavier and insulin resistant appear to have poor gut health.

In my own case, I know this to be true as I had digestive problems for decades. Then I began to prepare for weight loss. I began to feed my gut biome and eliminate harmful substances. As a result, my depression and anxiety disappeared.  Stable, upbeat moods replaced depression and anxiety.

Here’s what we know for sure about this enormous organ:

  • It is considered to be “the second brain”
  • The small intestine is responsible for around 95% of the digestion and absorption of the food we eat.
  • The total surface area exposed to both the nutritious and harmful things we consume has been calculated to be anywhere from the size of  a badminton court to the size of a tennis court!
  • Key to the effective and healthy functioning of the small intestine is the symbiotic relationship it enjoys with our gut flora. These trillions of microorganisms line the intestinal wall. They form a vital living interface between the partially digested food on the inside and the intestinal wall on the outside.
  • Gut flora manufacture vitamins B and K, and act as an organ of the body by releasing hormones into the bloodstream. (As we have seen, hormones interact with the brain and signal the body to change its behaviour in response to a change in its environment. Irritable bowel syndrome, IBS and other bowel problems such as constipation and bloating are now thought to directly affect our mood, contributing to emotional shifts and even anxiety and depression.)
  • Our gut flora also plays an important hand in managing the body’s metabolism and it forms part of the body’s immune system by making antigens from potentially harmful bacteria that the immune system can use to ward off disease.

It is critical that it should take into account the healthy development and maintenance of your gut flora.

Avoid abrupt changes

Avoid abrupt changes, such as a wildly fluctuating diet.

The excessive use of antibiotics or the infestation of harmful bacteria, can seriously compromise this vital organ. Rebuilding and supporting the gut flora should be regarded as a foundational step to metabolic health.

For more on gut health read…….

Gluten Freedom by Alessio Fasano (Wiley, 2013) or find his videos on YouTube.

References:

Real Meal Revolution Banting 2.0 by Jonno Proudfoot and the Real Meal Revolution Team, (Burnet Media, 2016)

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Do you struggle when dining out?

Eight people sit around a wooden table with plates of food, salad, bread, and drinks, raising their glasses in a toast. The friendly atmosphere shows how easy it is to stay keto during holidays while enjoying time together.

What should I order when dining out in a restaurant without low-carb, healthy-fat options?

Advice from The Real Meal Revolution on low-carb dining out goes like this:

Keep your meals simple when eating out. Go for unprocessed proteins and veg like steak or fish with butter and broccoli.

A major priority is to consciously avoid the extras like sauces, soft drinks, alcohol, dessert.

  • Main meal salads are a good option; e.g. chicken Ceasar salad. I order this without the dressing and ask for extra-virgin olive oil to be brought to the table. I remove the bread croutons.
  • Ask for additional salad with other meals.
  • Swap potatoes, French fries, rice, noodles for vegetables or a salad.
  • Ask the waiter to take away the bread basket. I ask for a dish of olives instead.
  • Avoid anything “breaded” like schnitzels and crumbed veal.
  • Sushi: opt for sashimi or a Japanese salad with salmon or tuna.
  • Indian: be wary of the potatoes in curries, not to mention the rice. Avoid poppadums and naan bread. When I order curry I ask for it to be served in a bowl with no side dish.
  • Thai: a coconut milk broth with chicken or prawns or a Tom Yum soup is a good choice. Stay away from spring rolls, dim sum, rice and noodle dishes.
  • As always, avoid all soft drinks. Rather order sparkling water.
  • Be aware of your alcohol intake. Make a conscious decision beforehand, about how much, if anything,  you’re going to drink. Start the meal with a big glass of still or sparkling water. If necessary, ask the waiter not to fill your glass. If you need a reason not to drink, claim to be the designated driver for others in the party.