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The 28-Day Gut Health Plan: Lose weight and feel better from the inside
Jacqueline Whitehart
Get Gut Healthy, Eat Well, Eat DifferentMany modern Brits are struggling not only with their weight but also with a sensitive gut. Food intolerances and digestive problems are on the rise.The 28 Day Gut Health Plan is an innovative book explaining how our modern diet and reliance on processed foods has decimated the good bacteria in our gut. This is not a book of science, rather a dedicated and simple 28 day plan that anyone can follow to improve their gut health and lose weight.• Easy to follow 28 Day Plan• Good vs Bad Bacteria• Gut Health and Weight-loss Tracker• Tailored Recipes for the Programme With a practical and light-hearted approach, the Plan will be full of helpful tips and advice and packed with Jacqueline’s own fresh, healthy and delicious recipes.
Jacqueline Whitehart is an expert health-food writer and best-selling cookery author.
With a practical and light-hearted approach, Jacqueline’s books are full of helpful tips and advice, and are packed with her own fresh, healthy and delicious recipes.
Jacqueline is a busy working mum from Yorkshire who writes from the heart and from personal experience. She’s not perfect, or a perfectionist; her down-to-earth approach to dieting and cooking speaks directly to her many readers, and she’s always happy to answer any questions her readers may have.
Jacqueline’s recipes are easy to follow with simple, readily available ingredients.
Jacqueline writes regularly on her blog, www.52recipes.co.uk (http://www.52recipes.co.uk), and has a weekly free-recipe newsletter.
Copyright (#ulink_60123d4e-98c2-5c2e-9ec8-deeac2e0591b)
For Andy and the kids … who are always putting up with my experiments.
Thorsons
An imprint of HarperCollinsPublishers
1 London Bridge Street
London SE1 9GF
www.harpercollins.co.uk (http://www.harpercollins.co.uk)
First published by Thorsons 2017
FIRST EDITION
© Jacqueline Whitehart 2017
Cover layout design © Holly Macdonald
A catalogue record of this book is available from the British Library
Jacqueline Whitehart asserts the moral right to be identified as the author of this work
All rights reserved under International and Pan-American Copyright Conventions. By payment of the required fees, you have been granted the nonexclusive, non-transferable right to access and read the text of this e-book on screen. No part of this text may be reproduced, transmitted, downloaded, decompiled, reverse engineered, or stored in or introduced into any information storage retrieval system, in any form or by any means, whether electronic or mechanical, now known or hereinafter invented, without the express written permission of HarperCollins e-books.
This book features weight-loss techniques which may not be suitable for everyone. You should always consult with a qualified medical practitioner before starting any weight-loss programme, or if you have any concerns about your health. This book is not tailored to individual requirements or needs and its contents are solely for general information purposes. It should not be taken as professional or medical advice or diagnosis. The activities detailed in this book should not be used as a substitute for any treatment or medication prescribed or recommended to you by a medical practitioner. The author and the publishers do not accept any responsibility for any adverse effects that may occur as a result of the use of the suggestions or information herein. If you feel that you are experiencing adverse effects after embarking on any weight-loss programme, including the type described in this book, it is imperative that you seek medical advice. Results may vary from individual to individual.
Find out about HarperCollins and the environment at www.harpercollins.co.uk/green
Source ISBN: 9780008268916
Ebook Edition © August 2017 ISBN: 9780008268923
Version 2017-08-11
Contents
Cover (#u744d1d7f-c927-5816-a7b2-43af5d58d10c)
Title Page (#ua09e2a6d-5d99-5fb7-880a-93fa4a5da7db)
Copyright (#ulink_548e5970-d770-56ec-aeac-7c0aa786d466)
Part 1: Feel Better from the Inside (#ulink_f57c3694-4d15-5290-a8ca-d105bfa6b2b1)
Introduction (#ulink_305aee50-9688-50c3-9155-e1cd00a95dcf)
Is the 28-Day Gut-Health Plan for You? (#ulink_7031e27d-b3a8-521b-b4ef-fcfcdd948bd7)
How Does the 28-Day Gut-Health Plan Work? (#ulink_d983d553-6cb6-5489-b752-35612d1f6b6f)
What’s Wrong with My Gut? (#ulink_7c7c55b8-1432-5f8d-90e0-079c40bfd4c4)
How to Improve Your Gut Health (#ulink_fee16fda-6920-5525-a6d0-364576eccff9)
Initial Gut Assessment Quiz (#ulink_a209bd08-02a1-5414-a781-a2351d1caa75)
The 5 Big Triggers (#ulink_8bc2a308-a30b-52e7-b872-c0a31aef7b88)
Everybody Is Different (#ulink_45d970d8-c42c-5032-bb7c-8348db0d2b80)
Food and Drink (#ulink_d2de81c8-0453-5d59-ad4c-d3c2ebb8ab80)
Is Your Lifestyle Affecting Your Gut? (#litres_trial_promo)
Part 2: The 28-Day Plan (#litres_trial_promo)
Let’s Do It! (#litres_trial_promo)
Day-by-Day Guide (#litres_trial_promo)
Gut-Health Diary (#litres_trial_promo)
28-Day Review (#litres_trial_promo)
Bonuses (#litres_trial_promo)
Part 3: Recipes (#litres_trial_promo)
Step Up Recipes (#litres_trial_promo)
Rest and Restore Recipes (#litres_trial_promo)
Introducing … Milk (#litres_trial_promo)
Introducing … Red Meat (#litres_trial_promo)
Introducing … Nightshade (#litres_trial_promo)
Adventure Recipes: Milk, Red Meat and Nightshade (#litres_trial_promo)
Introducing … Gassy Vegetables (#litres_trial_promo)
Introducing … Wheat and Gluten (#litres_trial_promo)
Adventure Recipes: Food Combining (#litres_trial_promo)
List of Searchable Terms (#litres_trial_promo)
List of Recipes (#litres_trial_promo)
About the Publisher (#litres_trial_promo)
Part 1 (#ulink_d15e358b-379d-5006-ab59-b7246707607c)
FEEL BETTER FROM THE INSIDE (#ulink_d15e358b-379d-5006-ab59-b7246707607c)
INTRODUCTION (#ulink_c9769397-a288-5f39-90d8-996ab2ab1322)
Do you get that Christmas dinner feeling every day of the week? Does your weight seem unaffected by what you eat and how often you exercise? Do you sometimes feel drained and bloated after a meal? Do you get bouts of spotty skin even though you’re way past being a teenager? Does your stomach sometimes keep you awake at night?
Talking about our gut-health problems is a taboo subject for many of us. If you’d been up most of the night with stomach pains, would you mention it to your friend over coffee the next day? Would you mention your loose bowels at the school gates? Of course not. We keep the pain and anxiety well hidden. And if the pain and symptoms just get worse year on year, do we complain? No, we just get on with it and learn to manage the symptoms.
If you want weight loss, a flat stomach and a healthy digestion then let me steer you in the right direction. I challenge you to follow the 28-Day Gut-Health Plan. In four weeks, you’ll lose weight – up to 3kg (7lb) – and it will all come off your tummy. You’ll banish food cravings and restore the healthy bacteria in your gut. You’ll take the first steps towards permanent weight loss, a healthier digestive system and a fitter old age.
What’s more, with over 80 delicious recipes tailored to the programme, you’ll find the plan to be both simple and tasty.
There are some really useful quizzes and trackers in the book and if you’d like them in a printable and reusable format, they are all available (at no cost) via www.52recipes.co.uk/28G
Finally, I’d like to say that I’m always here to answer your gut-health questions and help you overcome your personal hurdles. You can contact me by email at j@52recipes.co.uk or get in touch via 52DietRecipes on Facebook or Twitter.
Yours,
Jacqueline Whitehart
IS THE 28-DAY GUT-HEALTH PLAN FOR YOU? (#ulink_e5a952a3-ba69-53f7-a013-220d5af5ab8d)
Do you suffer occasional symptoms of gut sensitivity – bloating, gas, cramps or loose bowels? Do these symptoms appear quite randomly yet you can’t tie them down to a particular foodstuff? Perhaps you suspect you might be intolerant to some foods but sometimes you can eat them without suffering any problems. The good news is that this plan can help you pinpoint the level of your food intolerances, reduce the symptoms and feel better and finally slowly reintroduce the food.
Severe Food Allergies
If you have a severe food allergy, such as nut or egg allergy, or suffer from coeliac disease then you should be following expert treatment. This book is absolutely no substitute for professional medical advice. The book can still be used to find other intolerances as long as you first seek expert medical advice.
If your weight loss has stalled (or hasn’t even got going), then your gut could be holding you back. Your digestive system is like your second brain, telling you what to eat and when. When those signals get confused because your gut is a bit toxic (sorry for the bad news), then it tells you to eat when you’re not hungry and gives you irresistible cravings. We’re going to give your gut a deep clean and find out the foods your gut likes and the ones it struggles with. As a result, your cravings will disappear and you will naturally lose weight. It’s not uncommon for someone following the gut-health programme (but not thinking about weight loss) to easily lose half a stone.
Cutting out trigger foods also forces us to cook more real food. Do you believe your ready meal doesn’t contain gas-inducing veg? Wrong. It’s in the stock. Think your cereal bar is good for you? Wrong. It contains at least twenty ingredients including five kinds of sugar or sweetener.
But don’t worry. I know you don’t want to spend hours in the kitchen, which is why I’ve included a whole section of easy and delicious recipes for you to try. My recipes are always fresh and simple, use common ingredients and have been tried and tested by me. All those faffy bits that restaurant chefs like to add to make their food look beautiful (but take half a day to prepare) … they’re not in my kitchen.
Onions and garlic are two of the more common causes of a sensitive belly. They are potent, gassy vegetables and even the tiniest amount can set many people off. I’ll introduce you to a new cheap and easy-to-get-hold-of spice that you’ve probably never even heard of. Add a pinch of this to a dish to add natural onion flavour, without the tummy consequences – and without the chopping! What is it? You’ll have to keep reading to find out!
Gut sensitivity affects as many as 10 to 15 per cent of people in the UK and that figure is rising. And that doesn’t even include the thousands – perhaps even millions – of people with mild or occasional issues who just battle on and never visit the doctor or discuss it with anyone.
What I’d like to show you in this book is a way to get to grips with the causes of your gut-health problems. For just one month, we’ll cut out possible trigger foods and introduce them again in a controlled fashion. You’ll get your own personalized guide to foods you can eat with no problems, foods you can eat in moderation and foods to avoid.
The trigger food groups that we’ll be looking at are: milk, red meat, nightshade (such as tomatoes and chillies), gassy vegetables and wheat.
Please don’t think, ‘That’s it. You’re telling me not to drink milk or eat bread ever again.’ First of all, it is rare to be intolerant to both wheat and milk. And even if you find foods that you are intolerant to, you’ll hopefully still be able to eat them in small quantities. You’ll know how to choose the right foods for you. I’ll give you the tools to help you make your own choices. It’s like drinking alcohol. We all know that it gives us a hangover the next morning, but sometimes we do it anyway. You might find that tomatoes give you a rotten tummy ache, but occasionally you’ll think it’s a price worth paying.
A LITTLE BIT ABOUT DIFFERENT GUT SENSITIVITIES
One of the things that you quickly find when exploring gut sensitivities is that no two people are the same. How we react to certain foods and how our digestive systems behave is unique to us. Yet the mechanism is the same for everyone. And the root causes of all digestive issues are the same: inflammation of the gut lining, foods not being digested properly and the aptly titled ‘leaky gut’.
In this book, I’ll look at the root causes of digestive issues and explain how this can lead to IBS-like symptoms: stomach cramps and bloating and also to inflammation throughout our body. Frequent headaches, sinus pain and achy joints can all be linked back to our digestion.
HOW DOES THE 28-DAY GUT-HEALTH PLAN WORK? (#ulink_d1e4a857-da07-5fae-882f-180c2ee09234)
The 28-Day Gut-Health Plan is a unique and simple programme that anyone can follow. With a scientific basis, down-to-earth advice and delicious recipes, The Gut-Health Plan delivers wellness, weight loss and a healthier gut.
The plan acknowledges that there are five common food triggers, as I’ve already mentioned – wheat, milk, nightshade, red meat and gassy vegetables – the cause of over 95 per cent of digestive difficulties. We rest the gut for a week then introduce each trigger individually on a three-day cycle to come up with a detailed plan of your own personal sensitivities.
The plan starts with a simple gut assessment to help you work out ‘what’s up’. You then follow a cycle of rest and food trials for the twenty-eight-day period, while recording your progress in a Gut-Health Diary. Plus you’ll get my own personal brand of enthusiasm, advice and dedication to help you every step of the way.
At the end of the plan, as well as feeling better, having a flatter stomach and losing weight, you’ll complete a 28-Day Review. The review is designed to be your ‘take-away’ from the programme, with a simple checklist of what to eat and what to avoid for your own personal gut health.
We can’t fix decades of ‘food on the run’ and ‘processed food mania’ in just one month. But we can help you make significant and noticeable changes in just four weeks. And with the tools that this programme provides, you can make better choices and continue to improve your gut in the long term.
We start in the Rest and Restore Phase, also known as the R&R phase, by cutting out damaging trigger foods. It can be limited but not boring with all the delicious recipes I have created for you to try. The diet is also low in sugar and as you will be avoiding processed food and eating three balanced meals a day, you will naturally lose weight and feel better.
Don’t worry if you feel more bloated or your symptoms get worse over the first week. You are asking your body to do an awful lot. In fact the first week is really about building up the good bacteria and strengthening the gut so you are ready to start afresh in week two. If at any stage you hit a blip and feel your gut health deteriorating, put yourself back on the R&R programme.
Then over the following three weeks, you test each problem food individually, recording any gut consequences as you go. In this way, you build up a detailed picture of your own personal sensitivities.
WHAT’S WRONG WITH MY GUT? (#ulink_dfe315d4-9d3b-5a37-ba5b-1f704d14738d)
An imbalanced digestive system is like a polluted river. It’s grey and clogged with blockages. Years and years of pollution mean that the river is clogged up and the fish are few and far between.
Your gut lining is like a riverbank, muddy and bulging. The food you eat is like the water running through the river: it chugs along slowly, getting stuck and polluted. The fish are the good bacteria that have been killed off by years of ‘food on the run’.
During the 28-Day Gut-Health Plan, we are going to cut out all the pollution – the junk foods and trigger foods – so that the river runs clear. We are going to reintroduce the ‘fish’ by adding probiotics to our diet. Then our gut will be strong again, and with a strong, healthy gut, the whole body is healthy and renewed.
COMMON GUT PROBLEMS
