The microbiome diet: the scientifically proven way to restore your gut health and achieve permanent weight loss

353 Pages·2014·1.437 MB·English

by  Kellman, Raphael

THE MICROBIOME DIET
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Also by Raphael Kellman, MD
Gut Reactions
Matrix Healing
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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
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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
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call [phone], ext. 5000, or e-mail [email protected].
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To my beautiful wife, Chasya, whom I love deeply.
I am so grateful that we share the same loving worldview.
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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
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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
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PART I
THE MYSTERIOUS
MICROBIOME
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