Losing weight or just taking off those few extra pounds around your waist does way more for your overall health than you might think.
Maintaining healthy weight and slimmer waistline is key to health.
Being overweight or even just carrying around an extra 10-15 pounds around the waist, raises our risk for diabetes, heart disease, and other chronic conditions by huge percentages.
How Fiber drives Weight Loss by regulating Gut Microbes
Take type 2 diabetes, one the key culprits is being overweight. When we carry excess pounds, it puts extra stress on the pancreas to produce more insulin. Why? because fat on the body blocks the uptake of insulin. Since the cells can’t utilize the insulin and uptake of insulin is blocked, the beta cells in the pancreas are forced to produce extra insulin.
A mere extra 10 pounds of body weight, will force the body to produce 1.5 times as much insulin as a person of normal weight; even worse, an extra 30-40 pounds of extra body weight would force the body to produce 4-5 times as much insulin. This situation will most likely lead to type-2 diabetes.
As we can see, our weight determines our state of health, especially as we get older.
If you're overweight, suffer from obesity, or even if you have an extra 10-20 pounds around the waistline, it's an indication that your body is struggling with inflammation, toxins, or high insulin levels. Your body may be struggling with one or with all three.
DISCOVER THE UNDERVALUED NUTRIENT THAT CAN DRIVE WEIGHT LOSS QUICKLY
Fiber.
Fiber just doesn't get the recognition it deserves. Maybe because it's so readily available, and doctors and pharmaceutical companies can't make billions off of it.
It may not sound sexy or even appealing to some, after all popping an Ozempic pill is easier than diet change, but it's certainly one of the most important and powerful nutrients for weight loss.
One way fiber aids weight loss is quite simple and obvious: fiber passes through our digestive tract unabsorbed and can help with removing trapped waste, automatically giving a slimmer appearance. After all constipation can add up to many inches to the waistline.
In addition, fiber serves another purpose related to weight loss. Fiber feeds the good microbes in our gut. These good microbes help us lose weight. The caveat is different good microbes prefer to feed on different foods.
A study in the Journal of Obesity and Weight Loss Therapy found that getting more fiber causes good bacteria in the gut linked to weight loss to surge by 2,847%. That's what we want!
A recent study found that women who ate a diet high in plant foods (which are high in fiber) had much better gut bacteria nd half the body fat compared to women who ate fewer plant food. This despite the fact , that the rest of their diet and exercise routines were identical.
We want these good microbes to reproduce and populate the gut.
Key Beneficial Gut Microbes for Weight Loss
- Lactobacillus gasseri: Studies have shown this strain can reduce BMI, abdominal fat, and waist circumference.
- Prevotella: A higher ratio of Prevotella to Bacteroidetes has been linked to greater body fat loss.
- Turicibacter: Recent research suggests this bacterium reduces weight gain and improves metabolic health, particularly on high-fat diets.
- Bifidobacterium: Often found in fermented foods, these help improve metabolic function.Healthline +4
Research at the University of Utah demonstrated that a specific type of gut bacteria, called Turicibacter, improves metabolic health and reduces weight gain in mice on a high-fat diet. People with obesity tend to have less Turicibacter, suggesting that the microbe may promote healthy weight in humans as well. Turicibacter could single-handedly reduce blood sugar, levels of fat in the blood, and weight gain for mice on a high-fat diet.
Consuming fiber programs us to have a slim waist.
Fiber helps us slim by:
1. lowering blood sugar- slows digestion which slows body's release of blood sugar. This lowers insulin production, the hormones that triggers belly fat production
2. Tamps down inflammation- when good bacteria eat fiber they help create butyrate, a fatty acid which lowers inflammation and bloating in the gut and body which leads to overall slimming
3. Helps us feel full- when gut bacteria are fed fiber they release GLP-1 that tells us we're full
4. Curbs Emotional Eating- Fiber regulates hormones and boosts mood which curbs stress eating
Don't Consume Processed Fibers
Fiber that's added to Foods that count might be counted as Dietary Fibers on the Nutrition Label but they are not healthy for the gut and won't help with weight loss long term.
examples of added processed fibers to avoid: guar gum, Cellulose, locust bean gum, pectin, psyllium husk.
Isolated fibers may get the bowel moving but they irritate the intestinal lining causing more harm than good long term. In fact, its all these added fibers and gums that are causing the intestinal problems we face. Combined with a diet high in refined sugars, refined flour, and really crappy meats and fish loaded with hormones and antibiotics, its no wonder our generation is plagued with digestive disorders.
Where Can we get Real Fiber?
Fiber from real whole foods is the only healthy way to consume fiber to maintain gut health.
Wheat bran is one of the best sources of fiber. However, its not recommended to take it as a separate supplement. It's best to consume wheat bran from real bread that contains all 3 parts of the grain including the fiber rich bran.
For Proper bread made from real 100% wholegrain, ancient grain flour try the Einkorn Bread from Josephs Organic Bakery. Our breads are not refined at all, meaning we don't separate the 3 parts of the grain and we never use white flour.
For more Dietary Fiber: Consume whole fruits, and vegetables cooked and raw.
When adding fruits and vegetables into the diet, go slow if you're not used to it, otherwise you will have loose stools, add a little more every day, within a week your body should adjust.
Add in extra fiber from real whole foods at about 5 grams daily, until you reach 25-30 grams daily. It's best to do this slowly, especially if you're not used to eating fruits and vegetables, otherwise you might experience bloating, stomach discomfort, or loose stools. the reason is because we have to train our gut microbes to digest fiber. The equivalent would be going from lifting 5 pounds at the gym to 150 pounds. You wouldn't want to do that.
Top 6 Foods for Weight Loss
1) Fermented Vegetables
If you're on a weight loss journey, fermented vegetables can be a valuable addition to your diet. These nutrient-dense foods offer several benefits that can support your weight loss efforts.
Firstly, fermented vegetables are low in calories while providing a satisfying and flavorful eating experience. They can add a burst of flavor to your meals without significantly increasing your caloric intake. This allows you to enjoy a variety of delicious foods while staying within your calorie goals.
Secondly, the probiotics in fermented vegetables can help optimize gut health, which is linked to weight management. A healthy gut microbiome is associated with improved metabolic function and reduced inflammation, both of which play a role in weight regulation.
Lastly, fermented vegetables are rich in dietary fiber, which promotes feelings of fullness and aids in digestion. By incorporating fiber-rich foods like fermented vegetables into your meals, you can curb cravings, regulate appetite, and support a healthy weight.
Probiotic Strains in Fermented Vegetables heal the gut, enhance digestion, and promote fat loss
3 Common Beneficial Probiotics found in fermented Foods:
A. Lactiplantibacillus plantarum
Found in: Sauerkraut, giardiniera
Why it helps : Enhances gut barrier function , reducing inflammation associated with obesity. Helps regulate lipid metabolism and reduces fat accumulation. Produces short-chain fatty acids (SCFAs) like butyrate, which support fat burning.
B. Levilactobacillus brevis (formerly Lactobacillus brevis) Found in : Sauerkraut, kimchi, giardiniera
Why it helps : Produces gamma-aminobutyric acid (GABA) , which may help reduce stress-related eating. Supports gut microbiota diversity, linked to better weight regulation.
C . Weissella species (e.g., Weissella cibaria, Weissella koreensis)
Found in : Sauerkraut, giardiniera (less dominant)
Why it helps : Contributes to microbiota diversity. May modulate fat metabolism and inflammation, though human research is still emerging.
2) Green Tea-
Boost Metabolism & GLP-1 the Natural Way with an ancient drink
Research shows that catechins in green tea help increase metabolic rate and fat burning, and additionally it actually strengthens bones (and even gums).
Green tea can increase production of GLP-Green tea contains epigallocatechin-gallate (EGCG), a polyphenol that supports GLP-1 production. A 2014 study found that green tea extract increased GLP-1 in patients with type 2 diabetes and lipid abnormalities. Another study found that green tea showed the highest level of GLP-1 after 120 minutes of in vitro digestion.
The whole world reaches for their cup of coffee in the morning. Not me, not anymore. Coffee is quite acidic. Years ago I replaced my morning and afternoon cup of coffee with green tea (combined with Cistus Tea).
In research studies, Mice given green tea were protected against many types of cancer. This is due to the high antioxidant content.
Drinking even 1 cup of green tea daily has a lot of health benefits. To get the full benefits drink 3 cups per day (combined with Cistus tea). Avoid green tea at night, you can drink just the cistus alone or in combination with ginger root.
But not all green tea is created equal. If the soil is contaminated with heavy metals, the tea leaves absorb it, and instead if being alkalizing it puts strain on the body.
For high quality green tea grown in pristine soil with high antioxidant levels click here
3) Stress Relieving Herbs
High cortisol levels from chronic stress can lead to abdominal fat (it's a survival mechanism) that incredibly hard to lose.
High cortisol levels can lead to stubborn belly fat due to several mechanisms. Cortisol stimulates fat storage , in the abdominal area, slowing metabolism and making it very difficult to lose weight , despite diet changes in many cases because as long as cortisol remains high the stomach will persist. Additionally, it can increase cravings for sugary foods and disrupt hunger hormones, leading to overeating.
If you suffer from chronic stress, then consuming relaxing herbs as teas or in supplement form can really help to stabilize cortisol levels and replenish the adrenal glands (where cortisol is produced).
For stress relieving herbs try our Calm & Tranquil. This liquid herbal tonic relieves anxiety, balances emotions, supports brain function, improves focus, and protects against stress. It helps the brain work at its best by giving it the right nutrition and clearing out toxins.
It helps restore important minerals and antioxidants, reducing brain inflammation. For Anxiety & Depression Relief.
To learn more click here Calm & Tranquil
4) Plant Foods: Load up on these Vegetables
Eat as many vegetables as you want and you won't gain weight!
(This doesn't include potatoes- which should be avoided)
A good example is cucumber, one of my favorite foods. Cucumbers are made up almost entirely of water (97% water content). This fluid helps you feel more full. And along with their fiber content and electrolytes, cucumbers also contain vitamin K to help maintain strong bones. They are the perfect filling hydrating snack.
Try to eat salads 1-2 times per day- add red bell peppers, green peppers, romaine or green leaf lettuce, add basil, green onions, wild arugula, or cilantro for flavor.
The fiber in vegetables keeps things moving and prevents constipation. Constipation adds to belly bloat and excess weight around the waist, so keeping things moving is important.
Cooked vegetables are often easer to digest - make soups with zucchini, squash, onions, broccoli, Cook till just soft (try not to overcook, keep the color- so you don't destroy the nutrients)
Incorporate the full color of the rainbow when it comes to vegetables. Opt for non-GMO.
Fruit are a good option as well, avoid bananas, except burro bananas, as they are a little starchy. Berries are great such as blackberries and raspberries.
5 ) Real Wholegrain Ancient Grain Bread
If our diet doesn't contain adequate nutrients, even if we are eating a lot, the body will still think it's starving. And we continue to overeat to try to compensate for that lack. For many, it's not about how much you eat, it's what you eat, that determines if you feel full and satisfied.
Only when the food we consume contains adequate levels of fiber and nutrients then the stomach sends signals to the brain to stop eating. If we consume food devoid of nutrients, we will never be satiated and the vicious cycle of overeating continues.
Modern Commercial Bread causes inflammation and weight gain. At Joseph's Organic Bakery, our breads are made with ancient anti-inflammatory grains and our special preparation process ensures that our breads are full of fiber and nutrients which keep us satiated. When the body receives the nutrients and fiber it needs, toxic cravings and overeating stops.
Our ancient grain sourdough breads are ALKALINE superfoods. Unlike toxic and acidic modern GMO wheat, ancient grains are non-GMO and actually have anti-inflammatory effects.
To learn more about our Ancient Grain Sourdough Breads click here
6) EVOO Olive Oil- (MUFAS)
People often wonder whether they should be consuming fats avocadoes particularly when they are trying to lose weight loss. I believe that avoiding all fats is a mistake
Not all fats are alike. Our bodies react differently to different types of fats.
Saturated Fats- are inflammatory and lead to weight gain
Unsaturated Fats Unsaturated fats like the fats in Olive oil and avocadoes, are the healthier fats , liquid at room temperature and come from plant sources such as olives, avocados, and nuts. Consumption of these unsaturated fats has been linked to lower risk of cardiovascular disease.
People living in the Blue Zones and Mediterranean regions of the world have been found to have lower rates of obesity and heart disease, despite eating a diet high in fats. That’s because they’re consuming unsaturated fats which help to lower a person’s levels of LDL cholesterol and reduce inflammation. Studies have shown that consuming healthy fats are beneficial for reducing a person’s risk of obesity-related diseases and helping them get to a healthy weight.
- Reducing appetite: Oleic acid promotes fullness, helping control calorie intake.
- Boosting metabolism: Monounsaturated fats (MUFAS) enhance fat burning and energy use.
- Improving health: Packed with antioxidants and healthy fats, it aids metabolic health and reduces inflammation.
1-2 tablespoons of olive oil daily is optimal for weight loss when paired with a balanced diet and exercise.
Extra virgin (EVOO) can be used for salad dressings, drizzling on cooked foods, or low-heat cooking. Choose high-quality EVOO for maximum benefits.
For the highest quality extra virgin Olive Oil from Ancient Trees 300-1000 years old click here
The Weight Loss Support Gold Pack
When the body is nourished with proper food, toxic overeating stops and metabolism improves.
Our Weight Loss & Detoxification Support Program offers more than just a number on the scale—it's a pathway to metabolism reset, renewed energy, improved digestion, reduced inflammation, and balanced insulin levels.
Losing weight should not just be about shedding pounds; it's about reclaiming vitality and revitalizing your overall well-being.
When the body no longer has to deal with toxic overload, fat cells will no longer be needed to store toxins, thus the body will begin the breakdown of fat cells in a healthy way with zero side effects.
