As we say goodbye to the month of January, and begin to notice Valentine’s Day candy donning the grocery store shelves, I hope that your New Year’s resolutions to shift your dietary choices have not waned! No Peeps for you! With that thought in mind, I wanted to share 4 things that will most definitely fuel your weight loss. Let’s say goodbye to that plateau! Don’t give up! Remember, it takes three weeks to establish a new habit and we are barely beyond that in 2017~
It’s time to give yourself a break, especially if you made a dramatic switch from a so-called “Western diet” last month, one that was high in saturated fats and sugars, to a more healthy, calorie restricted, plant based diet. Am I talking to you? There is a good reason that your weight loss may have stalled. It’s all about your microbiome, the microbes in your gut.
You need to know that in many cases it takes time for your good gut bacteria populations to multiply and restore. Increasing your probiotic (good guy) population is at the core of successful and lasting weight loss. Do not despair – there are excellent things you can do help rebalance your gut TODAY, and continue to melt those pounds away!
1. Include a daily probiotic supplement.
That choice will directly encourage positive changes in those communities of good bacteria in your gut. When you’re considering a probiotic, look for one that offers at least 10 different types/strains of bacteria and at least 30 billion live cultures to increase your diversity. Make sure the formula includes bifidobacteria, the main bacteria in your colon.
2. Add fermented foods to your diet.
Fermented goodies are an excellent way to invite new and different microbes into your life. The process of fermentation provides lactobacillus strains of bacteria – necessary for proper absorption of nutrients along with intestinal repair and decreased inflammation, just to name a few important jobs those good guys do. Fermented veggies are delicious as condiments or even side dishes daily. Kefir provides you with an extensive variety of bacterial strains. Kombucha is rich in both healthy yeasts and bacteria. Let these foods be your friends!
3. Increase fiber in your diet.
Soluble fiber acts as a prebiotic, feeding those good microbes in your gut. Prebiotic foods like raw dandelion greens, garlic, leaks, jicama, and raw or cooked onions are delicious to include in your daily meals. Acacia fiber is an excellent fiber supplement that is tasteless and simple to add to your foods or smoothies for an extra fiber boost. Insoluble fiber found in vegetables, oats, beans and legumes provides bulk for your stool, which leads to me to #4.
4. Avoid constipation!
Many people notice initially when they make a dramatic dietary shift, they begin to experience changes in bowel habits. That makes total sense since the bacteria and other microbes also reorganize with dietary change. During the shift, both weight loss and bowel regularity may slow. Bottom line, constipated people simply don’t lose weight easily. Their bodies are too overwhelmed with toxicity and inflammation.
Should you experience constipation, please make sure you’re drinking plenty of fluids. All three of my previous suggestions help to normalize your bowel and relieve constipation. However, depending on your circumstance, for a short time it may be wise to consider supplementing with a natural laxative formula. Remember, it’s imperative to avoid constipation, no matter what. Look for natural ingredients in a supplement formulation like magnesium, aloe, rhubarb and triphala.
Many people have great success adding magnesium citrate or other form of magnesium into their daily regimen. Magnesium deficiency is widespread so looking into ways to add magnesium for optimal health is always a great idea for well-being.
AND, hang in there! Be kind to yourself. Please don’t stress about immediate results. We know that stress itself decreases your ability to lose those pounds. Instead focus on your increased energy levels, perhaps a skin condition is resolving or you notice your mood has improved and/or your mind has cleared! It only gets better as your gut balances.