Don’t Forget Your Favorite Foods

High Fiber Foods That Don’t Count Toward Your Daily Fiber Intake

Grains

Nuts & Seeds

Potatoes Amaranth, Barley, Buckwheat, Corn, Kamut, Millet, Oats, Quinoa, Rice, Rye, Spelt, Wheat, Wild Rice

Almonds, Brazil Nuts, Cashews, Chestnuts, Hazelnuts, Hickory Nuts, Macadamia Nuts, Pecans, Pine Nuts, Pistachios, Pumpkin Seeds, Sunflower Seeds, Walnuts

White Potatoes, Red Potatoes, Yellow Potatoes

Don’t Forget Your Favorite Foods!

I promised you could include your favorite foods in this diet and still lose weight – and I am not kidding. From day 1 on this diet, you can eat anything you desire including junk food.

But the trick is to eat the required healthy whole foods first, before you get to these favorite foods so that you continue to nourish your microbiome. Ideally, you would pick the healthiest alternative to the junk food you crave. For example, instead of Doritos Chips, go to the health food store and get some crunchy snack without GMO’s, chemicals and even better baked instead of fried!

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PHASE 1 – FIRST 30 DAYS : 50g Of Fiber/Day

During the first 30 days, we need to make sure the new “good probiotics” have all the food they need to flourish and drive out the bad bacteria in your gut.

It’s critical you eat as much fiber as possible in the beginning. Ideally, at least 50g per day or more. The majority of what you eat will be delicious, nutrient-dense, high fiber whole foods like vegetables, fruits, and beans, highlighted in the green foods lists above. You can find delicious recipes at the end of this book.

As long as you reach 50g of fiber per day, you can eat anything you wish! You crave a burger? Go for it. A slice of pizza or a fresh baked cookie? Ok. As long as you get 50g of fiber per day from the approved fiber foods lists above. It’s best to eat the fiber rich foods first for breakfast, lunch and even dinner and then have your favorite foods after that.

If you want to accelerate your weight loss, continue Phase 1 for as long as you want. Remember, our ancestors at 150g per day or more.

PHASE 2 – MAINTENANCE : 30-50g Of Fiber/Day

Just like the previous month, we’ll fed the good bacteria with delicious, nutrient-dense, high fiber whole foods like fruits and vegetables. The only difference in Phase 2, is you only need 30g-50g of fiber to maintain the healthy bacteria we repopulated in Phase 1.

Your body will be more used to having those whole foods now and who knows, you might find your tastes are changing and along with them, and this might even change what you’ll pick as favorite foods!

You will continue to lose weight during the maintenance period until you reach your ideal weight.

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