WEEK 1: PRE­PARE

Good Housekeeping (Philippines) - - Your Body -

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.

STOP SNACKING

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.

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