Healthy gut bacteria foods, is about you turn up vegetables and fish – and turn down meat and sugar. Does it sound difficult? Maybe – but it works!
GUT DIET MEAL PLAN: How to eat on the intestinal tract
Complete diet plan for those who want to be healthy, slim and have bowels in top shape. Use the Wizard for inspiration if you want to eat more intimately – or follow the diet plan of the gut if you want to be sure of a weight loss.
If you are overweight, you will lose 2 pounds a week if you follow the diet carefully.
Start by following the Gut diet for 14 days, then you will kick start your weight loss. If you then stick to many of the new good habits – such as eating lots of vegetables and cutting down on sugar and starch – your weight loss will continue steadily.
The Gut diet has both a focus on quantities so that you do not get too many calories, and that what lies on the plate gives your body lots of healthy building blocks and the gut to work with.
We recommend that you, as a supplement to the intestinal tract, move at least half an hour a day, eg a bike ride, walks or runs.
MEAL PLAN: Eat like this:
– Choose one of these 4 suggestions
1. Yogurt with nuts and berries
2 dl sour milk product natural, max 1.5% fat – eg skyr, yogurt, Cultura, A38 or Kefir
A handful of almonds or nuts (about 30 grams)
A handful of berries (fresh or frozen) or half a piece of fruit
2. Omelet with fill
Omelette of 2 eggs and vegetable ad libitum (eg, cabbage, tomato and onion)
In addition, a large handful of leafy green – eg spinach or arugula – and …
50 grams of salmon, chicken, cottage cheese, tuna or shrimp
Decorate with herbs ad libitum
3. Porridge with nuts and carrot
Porridge made of 1 dl gluten-free grits – eg oats, millet or buckwheat
Then a grated carrot
Plus a handful of almonds, hazelnuts or walnuts
Possibly. a small nip vanilla powder or cinnamon
50 grams of optional green vegetables (eg broccoli, spinach and parsley) blended with:
Half an avocado
A piece of fruit
10 g nuts (5-10 pcs.)
Remember to drink a large glass of water. Supplement any. with coffee or tea. Avoid putting sugar in. You can put some milk in – however, max 1 dl daily.
If you get very hungry during the morning, you can grab a little gnaw – for example, a carrot or a few cauliflower bouquets. But try to keep it running with water until lunch.
– choose something from each group
1. protein Sources
Choose one thing from here
A chicken fillet
120 grams of turkey
½ can of cod roe
1 can of tuna
1 ½ dl cottage cheese
140 grams of shrimp
1 ½ egg
1 can of mackerel
And salmon fillet
100 grams of legumes – eg chickpeas or kidney beans
2. Lots of vegetables
Mix at least 200 grams of vegetables or salad. It can be, for example, carrot, cucumber, bell pepper, salad, cabbage or the like. (Potatoes and corn do not count here).
3. A little healthy fat
You can choose between
2 tablespoons oil or pesto
½ dl cream cream
1 handful of seeds, nuts or grains
4 tablespoons hummus
50 g feta cheese (approx. 15-18 cubes)
Lots of flavors
Be generous with lemon juice, herbs and spices.
Remember to drink well with water throughout the day. Otherwise, you can easily confuse thirst and hunger.
HOT & NOT: These foods are good and bad for your intestines
What is good to eat if you want to lose weight and pamper your bowels at the same time – and what is bad? See our HOT & NOT list of 10 brilliant foods that the healthy intestinal bacteria will love and 7 that both harm your weight and your stomach’s health.
HOT: 10 things you may very much like to eat (more) of
1.Vegetables. An absolute must for your intestines. Merge vegetables into all day’s meals. Rub it raw and fill it in soups, smoothies, omelettes or stews. Vary, so you get a lot of different kinds and choose much like organic. Remember to drink plenty of fluids.
2.Berries. You can put them in porridge, yogurt, smoothies and salad – fresh or frozen. Supplement with a few fresh fruits daily.
3. Seafood. Like several days a week. Vary so you get both fatty and lean fish. Also, please vary the cooking method so you do not fry and grill every time. Steaming is a great way to cook fish.
4. Poultry. Buy it fresh instead of processed, and use the leftovers as toppings.
5. Nuts, almonds, seeds and grains. Eat many different kinds. Use them for gratin instead of rasp, sprinkle them at breakfast and in your salads.
6. Milk products and cheese. Use it in home-made dressings and pastries, such as breakfast or healthy dessert. Choose natural products, ie. without added sugar and sweeteners. Choose products with live probiotic bacteria, eg A38 or Cultura.
7. Rice, oats, millet, buckwheat, quinoa and potatoes. Prioritize starch sources without gluten. Serve for example a nice porridge, take a couple of potatoes for today’s main meal, or put cold rice in a salad.
8. Legumes and lenses. Put them in both cooked dishes and salads. Be aware that legumes must be soaked before use, otherwise they may be toxic and cause stomach pain.
9. Dark chocolate. Stay a little a day. For example, eat the chocolate finely chopped on a portion of yogurt. Choose dark chocolate that has a high content of cocoa.
10. Water, tea and coffee. Most of us need about 2 liters of water daily. If you get tired of drinking plain tap water, try adding lemon, herbs or frozen berries.
NOT 7 things you can advantageously limit
1. Ready meals and fast food. Should it go fast, remember that a portion of oatmeal, an omelette or a piece of gluten-free bread with a fish slice and a few vegetable bars is also a kind of fast food.
2. Sugar. Cut down – or avoid completely – food with sugar, ie. sweets, biscuits, cakes, marmalades, juices, etc.
3. Meat from four-legged animals such as beef, lamb and pigs. Instead, eat poultry, dairy products, eggs, beans, lentils, fish and gluten-free porridge.
4. Processed order. Replace meat pies with avocado, cheese, tomato, egg, banana or a residual poultry or fish from dinner.
5. Gluten. Whether you want to cut gluten completely out of the diet for a period of time or simply limit your intake is entirely up to you. Try it out and feel what your body tells you. Be aware that gluten is not only hidden in bread, but also in pizza, bread, biscuits, cake, muesli, crispbread and sweets.
6. Consistency agents. You will find them mainly in queue dressing, ready-made sauce, mayonnaise, etc. Instead, make your own guacamole, tomato salsa or home-made dressing of yogurt and herbs, and finally cook it with herbs, lemon juice, ginger and chili.
7. Sweeteners. Instead, make sure that everything doesn’t have to taste sweet.