WEEK 1: PREPARE
START BY EVALUATING YOUR DIET
Be brutally honest and record a typical week’s eating, highlighting any fast/processed/sugary foods that creep in. There’s growing evidence that highly processed junk food changes the balance of microbes in the gut in a way that could lead to weight gain.
CONSIDER GOING VEGGIE
or at least cut out meat for a few days. Switching to a vegetarian diet will instantly increase the range of foods that you eat and add extra fiber (good news for the good bugs in your gut). U.S. researchers found that changing your diet for the better for just one week can significantly alter gut bacteria.
TRY THE 5:2 DIET
(caloric restriction two days a week) as long as you eat a balanced, high-fiber diet for the non-diet days. Short-term fasting is good for microbes, enabling them to give the gut a good spring clean.
Increasing the time between eating may be better for you and beneficial for weight loss. Skipping breakfast and extending your overnight fast is another way to do this.
Include plenty of fruit and veg in your diet.