Each year the world gives us one new fad diet to try out and this year the diet that has been making the rounds is the microbiome diet. This diet is divided into three phases and believes in the idea that if you eat the right foods to keep your gut healthy, it will result in overall wellness for you. This diet claims to have quite a few benefits which include increased metabolism, fewer cravings and weight loss.
Here's how you can follow it: Phase 1: The 4 R's meal plan
- This phase lasts for 21 days and requires you to eat foods that can remove unhealthy bacteria from your gut and add digestive enzymes instead. The 4 R's are:
Remove - You need to cut out all sorts of unhealthy food from your diet. So this means cutting off junk food, toxins, harmful chemicals pesticides, hormones, antibiotics, and certain medications.
Repair - Include plenty of plant foods and supplements in your diet.
Replace - Consume certain herbs, spices or supplements that can replace the harmful bacteria in your gut.
Reinoculate - Eat probiotic and prebiotic foods and supplements that will help add healthy bacteria to your gut. Phase 2: Metabolic Boost Meal Plan
- This phase is supposed to last 28 days and by this time you gut should already be healthy enough with good bacteria. So, at this stage, even though you are supposed to avoid unhealthy food, you only need to concentrate on eating healthy food 90% of the time. During this phase, you can resume eating foods like fruits and vegetables again. Phase 3: Lifetime Tune-Up
- This last phase doesn't have a timeline as you're supposed to follow this diet until you lose weight. And by this stage, your gut should have healed almost completely so you only need 70% compliance when it comes to avoiding unhealthy food. So, while you can eat whatever you want 30% of the time, it is still best to avoid processed foods and sugar.
So, are you willing to give this diet a try? Stay tuned for more updates.