How the Ultimate Party Dress Diet can keep your tum flat for ever

YEStErDaY, we explained how effective the Clever Guts diet is at helping you lose weight, particularly when combined with the 5:2 diet. But we know some of you may not want to lose quite as much weight as strict adherence to our plan delivers, might want to lose the weight more slowly, or simply can’t make two low-calorie days fit in with your lifestyle.

that’s where 6:1 comes in — it has the same principle as 5:2 but is a gentler regime, where you keep an eye on your calories for just one day a week.

to be brutally honest, you’re not going to get the same results doing 6:1 as you would doing 5: 2, but if you’re following the principles of the Clever Guts diet, that alone should help flatten your stomach by reducing bloating.

Eating a reduced calorie regime even just one day a week can also help to recalibrate your body’s feelings of fullness and hunger. It might encourage you to be a bit more conscious of what you eat during the rest of the week. the 6:1 diet is also a good template for your maintenance programme once you’ve reached your desired weight.

Not only will it ensure you maintain your weight at the new healthy level, but regular calorie restriction should also keep up levels of friendly gut bacteria.

as we mentioned yesterday, fasting encourages the growth of akkermansia, a type of gut bacteria that can reduce inflammation, protect your gut wall and help you stay slim.

When Michael started the 5:2 diet, he lost 20lb — mainly fat — and his waist measurement went down to 32in. Clare suggested he might want to slow down, and so he switched to 6:1. If he puts on a bit of weight or his blood sugars rise, he returns to 5:2.

But this isn’t just about weight loss. Intermittent fasting can help many aspects of your health.

research shows women who use this method of dieting have a greater improvement in biomarkers that relate to breast cancer risk than women who do conventional daily dieting. It also improves insulin sensitivity, reducing the chance of developing type 2 diabetes. In animals, a 5:2 approach has even been shown to reduce the risk of dementia.

So although you may be keen to use this diet to banish some bulges before the party season, we would rather you didn’t think of it as a quick fix. Instead, view it as the start of a healthier you, with a happier gut — something to make you look and feel your best long-term. See it as intensive training for a new way of life.

as well as preparing our delicious recipes, use this time to build healthy habits.

One of the most important things you can do is involve other people. tell friends and family what you hope to achieve.

You should even try to persuade one of them to join you, since being part of something on a bigger scale means you are more likely to succeed. Join an online community such as cleverguts.

com for advice and support. If you find you are struggling, question your excuses. What is getting in the way?

Making changes can be uncomfortable, but if you stick with it then the good habits that you form will become automatic.

Here are some tips that should help you to stay on track…

ALWAYS PLAN AHEAD

THis helps to bypass the need for bursts of willpower, which is often in short supply and easily gets used up.

Remove temptations from your surfaces and cupboards. Research has shown that households with cereal boxes or biscuits in view are more likely to be overweight than those who keep them in the cupboards, out of sight.

MAINTAIN PORTION CONTROL

EaT slowly, use a smaller plate and listen to your appetite. This will give your body time to tell you that you are full. if you have raised blood sugars, those feedback loops stop working, leaving you constantly hungry.

if you stick with it, your blood sugars should improve and the normal feedback system will re- establish itself, leaving you feeling comfortably full after eating.

Clare’s patients often say that after the first week or two it gets much easier.

GET UP QUICKER FOR BREAKFAST

TEN more minutes gives you time to make a healthy swap from toast and jam or processed cereals to a delicious and filling breakfast, such as scrambled eggs or porridge.

GO TO BED EARLIER

BETTER sleep enhances concentration, resets your stress levels, improves your metabolism and benefits your microbiome. aim for seven to eight hours’ sleep most nights. There is also evidence that a fibre-rich diet such as Clever Guts will improve the quality of your deep sleep.

REDUCE YOUR STRESS LEVELS

THis is easier said than done, but chronic pressure and anxiety wreaks havoc on your stress hormones, mood and immune system, which has a direct effect on your weight.

The stress hormone cortisol, for example, increases blood sugars and promotes the storage of unhealthy abdominal fat.

These hormones are also likely to have an adverse effect on your metabolism, eating patterns, gut bacteria and, most importantly, how you feel. a vicious cycle of low mood, less motivation and comfort eating may follow.

accept things you can’t alter and deal with those you can, even if the changes you make are only small. Mindfulness is a proven way to de-stress and reduce the tendency to become preoccupied with seemingly insoluble issues.

PRACTISE MINDFUL EATING

siT at a table to eat, and be present in the moment so you can focus on your food and savour it. Be aware of the flavour and texture. is it slightly bitter? Can you taste sweetness or a hint of sourness, or both?

The more interesting and varied your meals are, the better for you and your microbiome.

if you eat in front of the TV, you probably won’t notice how satisfying your food is and are likely to eat more in the process.

Eating with other people can lift your mood. But don’t let them push you to eat more than you want — learn to say no pleasantly and mean it.

BE ACTIVE AND EMBRACE BUGS

WE all know that doing exercise is good for us. it boosts our mood, helps us sleep, cuts our risk of almost every chronic disease, from cancer to dementia, and burns calories.

But there is now evidence that regular exercise will also improve the quality and diversity of your microbiome.

ideally, you should do a mix of exercises that build muscle strength and aerobic fitness. To keep his muscles in shape, Michael does a mix of press-ups, squats and sit-ups most mornings. For his heart and lungs he takes the dog for a run and cycles where he can.

Clare tries to run for 20 minutes three times a week, adding short high-intensity bursts up hills. she also practises yoga (which has been found to improve gut health, too). The key is to push yourself so your heart rate goes up.

if you are not able to commit to specific exercises, you can do yourself good simply by getting outside and moving more.

Get your hands dirty, in the garden or the park. We know that the gut thrives on a diverse microbiome — by exposing yourself to the numerous healthy bacteria outside, you’ll end up with more bugs in your system and create a happier gut microbiome.