THE SMARTEST Diet to GET LEAN FAST
Summary
TLDRIn this informative video, Dr. Michael Diamonds emphasizes the importance of gut microbiome health for weight loss and overall health. He debunks traditional calorie-counting methods and introduces 10 foods, including coffee, oats, Greek yogurt, and salmon, which can positively influence gut bacteria and aid in achieving a leaner physique. The video also highlights the significance of a diverse and colorful diet, and suggests intermittent fasting as a beneficial practice for gut health and weight management.
Takeaways
- 🔄 Calorie counting alone isn't enough for weight loss; gut microbiome health is crucial.
- 🍽️ Quality of food matters more than quantity for sustainable weight loss and health.
- 🌟 A diverse and colorful diet can lead to a more diverse gut microbiome, aiding in weight loss.
- ☕ Coffee can be a beneficial pre-workout drink due to its natural energy boost and polyphenol content.
- 🌾 Oats are a great source of prebiotic fiber that feeds gut microbes and promotes a healthy gut.
- 🍶 Greek yogurt is high in protein and prebiotics, supporting gut health and satiety.
- 💧 Replacing sugary drinks with sparkling water can help reduce calorie intake and promote weight loss.
- 🍗 Chicken, when prepared healthily, is a good source of protein that supports gut bacteria growth.
- 🐟 Salmon provides a combination of healthy fats and protein that can improve gut health and weight loss.
- 🍓 Berries are low in calories and high in antioxidants, supporting gut health and aiding weight loss.
- 🥚 Eggs are a prebiotic food rich in protein that can help suppress appetite and nourish the gut microbiome.
- 🍇 Red wine in moderation can have prebiotic effects and improve gut microbiota diversity.
Q & A
What is the main focus of the video script?
-The main focus of the video script is the role of gut microbiome in weight loss and the importance of consuming certain foods to improve gut health and facilitate lean body mass development.
What does the speaker claim about traditional calorie counting methods?
-The speaker claims that traditional calorie counting methods may be ineffective for some individuals, suggesting that the quality of food and its impact on gut microbiome is more critical for weight loss than just counting calories.
What is the significance of the gut microbiome in health according to the script?
-The gut microbiome is significant for health as it helps in digestion, maintaining a healthy immune system, producing essential nutrients, regulating mood and mental health, and affecting body composition and weight loss ability.
What was the outcome of the study conducted by Alan Walker on identical twins with different body types?
-The study showed that the gut microbiota from the obese twin led to weight gain and insulin resistance in germ-free mice, compared to those receiving microbiota from the lean twin, indicating that diet and environment can shape gut microbial composition and body composition.
What is dysbiosis and how does it affect weight loss?
-Dysbiosis is an imbalance of the gut microbiota, which can increase inflammation and ghrelin production, making it difficult for the body to absorb nutrients and burn fat, thus hindering weight loss and increasing the risk of obesity and related diseases.
What role does fiber play in gut health according to the script?
-Fiber acts as a prebiotic, feeding the beneficial gut bacteria, which ferment the fibers to produce short-chain fatty acids that reduce inflammation and promote gut health, aiding in weight management.
Why is coffee recommended as a pre-workout drink in the script?
-Coffee is recommended as a pre-workout drink because it contains caffeine, which can improve physical strength and reduce fatigue, and is also rich in polyphenols that benefit gut microbiota, making it an energy-boosting and calorie-free option.
What are the benefits of consuming oats for gut health?
-Oats are a great source of prebiotic fiber that gut bacteria ferment to produce beneficial chemicals, keeping the gut healthy, reducing inflammation, and aiding in nutrient absorption.
How does Greek yogurt support gut health?
-Greek yogurt is high in protein, which is filling, and contains prebiotics that produce short-chain fatty acids like butyrate, which protect the gut from inflammation and support gut barrier function.
What is the impact of sugar and artificial sweeteners on the gut microbiome?
-Sugar and artificial sweeteners can cause imbalances in the gut microbiota, leading to inflammation in the gut lining, affecting food absorption, and potentially causing weight gain and insulin resistance.
Why are berries considered beneficial for gut health?
-Berries are low in calories, high in fiber, and rich in polyphenols and antioxidants, which can protect the gut from damage and promote the growth of beneficial gut microbiota.
What is the speaker's recommendation for a balanced approach to drinking beverages?
-The speaker recommends replacing sugary drinks with sparkling water for better hydration and gut health, while allowing for a moderate intake of zero-calorie drinks to maintain balance.
How does the preparation method of chicken affect its nutritional value and gut health benefits?
-Grilled or baked chicken is more beneficial for gut health compared to fried chicken with added artificial ingredients, as it avoids the negative impacts of unhealthy fats and additives on the gut microbiome.
What are the benefits of salmon for gut health and weight loss?
-Salmon is high in protein, which increases satiety and reduces hunger, and rich in omega-3 fatty acids, which reduce inflammation and improve insulin sensitivity, both aiding in weight loss.
What is the role of eggs in supporting gut health and weight loss?
-Eggs are rich in protein, act as a natural appetite suppressant, and are prebiotic, containing compounds that nourish the gut microbiome, supporting a healthy weight and reducing chronic disease risk.
Why does the speaker recommend red wine in moderation for gut health?
-Red wine, when consumed in moderation, is rich in polyphenols with prebiotic effects, which can improve gut microbiota diversity and composition, supporting gut health.
What is the speaker's final recommendation for improving gut health and weight loss?
-The speaker recommends making the diet diverse and colorful, increasing food diversity, and incorporating fasting to give the gut a break, repair, and decrease inflammation.
Outlines
🍀 The Role of Gut Microbiome in Weight Loss
This paragraph introduces the concept of gut microbiome's impact on weight loss. It emphasizes that traditional calorie counting might not be the key to getting lean and suggests that fixing the gut microbiome could be the missing piece in the weight loss puzzle. The speaker, Dr. Michael Diamonds, shares his personal weight loss journey and how the quality of food, particularly Super Foods, contributed to his transformation. The importance of a diverse and colorful diet is highlighted, as it feeds the gut microbiota, leading to better health and easier weight loss. The World Health Organization's statistics on obesity are cited to emphasize the global issue and the potential of the video's content to help a large audience.
🏋️♂️ The Power of Super Foods for Gut Health
The second paragraph discusses the transformative effects of incorporating Super Foods into one's diet for improved gut health and weight loss. It presents case studies of clients who have successfully changed their gut microbiome and achieved a leaner physique. The paragraph lists the first five of ten recommended foods for a healthy gut and weight loss: coffee, oats, Greek yogurt, extra virgin olive oil, and sparkling water. Each food is explained in terms of its benefits for gut health, such as providing prebiotics, antioxidants, and proteins that support the growth of beneficial gut bacteria and reduce inflammation.
🍽️ A Diverse Diet for a Healthy Gut Microbiome
The final paragraph continues the list of recommended foods, adding chicken, salmon, berries, eggs, and red wine to the mix. It explains how each food item contributes to gut health and weight loss by providing essential nutrients, proteins, and healthy fats. The importance of cooking methods is highlighted, with air frying and baking suggested as healthier options for chicken. The paragraph concludes with advice on the importance of a diverse and colorful diet for gut health and weight loss, and the benefits of fasting. A call to action is included for viewers interested in a personalized diet plan to improve gut health and vitality.
Mindmap
Keywords
💡Gut Microbiome
💡Caloric Deficit
💡Prebiotic Fiber
💡Short Chain Fatty Acids (SCFAs)
💡Polyphenols
💡Dysbiosis
💡Ghrelin
💡Omega-3 Fatty Acids
💡Berries
💡Eggs
💡Red Wine
Highlights
Calorie counting misconceptions debunked and the importance of gut microbiome in weight loss emphasized.
Author's personal weight loss journey and the role of food quality in achieving leanness.
The revolutionary science of using gut bacteria for weight management.
Introduction of Dr. Michael Diamonds and the mission of Sculpt by Science.
WHO's classification of obesity and the alarming global statistics on overweight populations.
The power of YouTube algorithm to influence health information dissemination.
Definition and function of the gut microbiome in human health.
The vast number of bacteria in the digestive system and their collective genetic diversity.
Individual variability in gut microbiota and its impact on health and weight.
The role of ghrelin in hunger regulation and the influence of gut microbes on it.
Dysbiosis, its definition, and its consequences on weight gain and health.
The significant impact of dietary changes on gut microbiota diversity.
Importance of a diverse and colorful diet for a healthy gut microbiome.
Case studies of clients who successfully transformed their bodies through dietary changes.
Listing and explanation of the first of the 10 recommended foods for gut health and weight loss: Coffee.
Benefits of oats for gut microbiota and their role in weight management.
Greek yogurt as a source of prebiotics and its benefits for gut health and satiety.
Extra virgin olive oil's role in reducing inflammation and supporting gut barrier function.
The recommendation to replace sugary drinks with sparkling water for gut health.
Chicken as a high-protein food beneficial for gut bacteria and weight loss.
Salmon's combination of healthy fats and protein for gut health and satiety.
Berries as low-calorie, high-fiber superfoods rich in antioxidants for gut health.
Eggs as a prebiotic food with appetite-suppressing and gut-nourishing properties.
Red wine in moderation as a fermented drink with prebiotic effects on the gut microbiota.
The importance of food quality over calorie count in achieving a lean body.
Recommendation to fast for gut health and its benefits beyond weight loss.
Transcripts
10 foods you should be eating to get
lean fast everything we've known about
calorie counting is wrong if you've been
stuck with your progress and just can't
get lean your weight isn't moving your
calories are low and sub 2 000 you're
doing training five days in a week and
you're doing tons of cardio and maybe
because we have those calories in versus
calories I'll think wrong and what we
need to do is to fix your gut microbiome
what I'm about to share in this video
may be the missing piece in your fat
loss puzzle in 2017 that was my first
transformation and I dropped a total of
16 pounds in 20 weeks I went through a
muscle building phase in 2018 and
dropped the same amounts of fat but this
time in 12 weeks in 2019 I did my first
show and dropped a total of 24 pounds in
16 weeks and my last show in 2021 I
dropped a total of 39 pounds in 28 weeks
I got better and more efficient at
losing the fat because of the quality of
the foods that I was eating I went from
eating Oreos every day in 2017 to eating
Super Foods in 2021 that allowed me to
get into the shape of my life and get
lean the best diet isn't the one that's
low in calories it's the quality of the
food that really matters the best diet
is the one that feeds your gut the right
food and is sustainable what if I told
you you could literally use your
bacteria in your gut to get lean this is
a revolutionary science that I believe
for you will change your fat loss game
forever hi my name is Dr Michael
diamonds and I'm the founder of sculpt
by science we help busy professionals
reach their Peak Performance with their
health energy and finally get lean
sustainably The Who recognizes obesity
as a disease women with more than 30
body fat and men with more than 25 body
fat are considered obese so if you fall
within this range this video will help
you tremendously on September 27 2022
The Who reported more than one billion
people worldwide are obese that includes
650 million adults 340 million
adolescents and 39 million children this
number is still increasing in the United
States 42 percent of adults are
overweight and obese and the number is
rising dramatic I honestly believe from
the 1 billion people out there they're
searching for this information on
YouTube so for the algorithm you have
the power to change someone's life and
change the course of this channel for
the better according to YouTube
analytics only 14 of you are subscribed
to the Channel all I ask is to subscribe
and gently tap the like button let's
kick it off gut microbiome it's a
community of microscopic bugs that live
mainly in our intestines and they feed
on the food that we eat they release
useful chemicals when they're fed the
right food and it controls our appetite
and how our body stores fat according to
the Department of research at Harvard
University about a hundred trillion
bacteria live inside our digestive
system this is an insane number when you
think about it there are thousands of
different species which weigh as much as
our brain when you put it all together
and a hundred fold more genes than one
is found in the human genome these
little bugs work very hard for your gut
health they're like little superheroes
each with their own special superpowers
they're regular appetite help us digest
food maintain a healthy immune system
produce essential nutrients and vitamins
and most importantly the regular lead
our mood and our mental health so your
gut microbiota is like a missing
organism the hero behind your good
health now you may be wondering do we
all have the same species of gut
microbes this is where it gets
interesting and the answer is no if you
take a look at the genetics between two
random humans they're about 99.9
identical to one another but can be 80
to 90 different from one another in
terms of the gut microbiome a study that
was conducted in 2013 by Alan Walker on
gut microbias from identical twins one
twin was obese and one was lean they
were implemented in germ-free mice and
they were fed the same food they found
that the mice receiving microbiota from
the obese twin gained weight and
developed insulin resistance compared to
the mice receiving microbiota from the
lean twin this simply means that diet
and environment can shape your gut
microbial composition and in turn can
have a direct effect on your body
composition and the ability to lose
weight have you ever eaten a lot of food
and still felt hungry a short time after
or do you find yourself craving snacks
frequently throughout the day well your
little gut microbes could be the reason
for this ghrelin which is the hormone
that stimulates hunger is produced more
often when these bugs are imbalanced and
this is what brings us to the main
problem dysbiosis it's a term used to
describe the imbalance of the
microscopic bugs in your gut they'll be
increasing inflammation and increase in
production of relin which can make it
more difficult for our bodies to absorb
nutrients and burn fat this puts you in
a higher risk of developing obesity
cardiovascular disease type 2 diabetes
and even cancer here's the good news
you're capable of changing your gut
microbiota diversity by 57 through
eating the right food whereas genes
account for no more than 12 percent by
dietary change we mean making your diet
more diverse both in terms of color and
content and not ditching your favorite
foods completely it's proven that the
diet is consistent of different types of
food and colors can lead to more diverse
microbiome this is why a salad is
considered very healthy all the
different colorful vegetables are great
fuels for your gut microbes adding these
10 foods are a combination of these 10
foods paired with a caloric deficit may
be the missing key for you to finally
get lean this is exactly what happened
with my client Tori who'd been training
for years but building a sustainable
diet with a variety of Super Foods is
what allowed him to transform the same
with my client Donnie Shannon and David
all extremely busy professionals who
changed their gut microbiome and are now
leaner more energetic and understand
what they're putting in their body if
you want me to help build your
personalized roadmap and get similar
results fill out the application in the
description below in this video to work
with me directly and let's finally get
to see your six-pack once in your life
but let's get into these 10 foods number
one is coffee personally I fast for 16
hours and I eat within an eight hour
window period what I do for breakfast is
coffee coffee is a powerful stimulant
and it can be used to improve your
physical strength it will minimize
fatigue it is also classified as a
nootropic because it sensitizes neurons
and provides mental stimulation many of
caffeine's effects include fat burning
strength benefits euphoria and yes
they're subject to tolerance it may not
occur in people who are already used to
caffeine no matter how large the dose
coffee is rich in fibers and polyphenols
polyphenols are this natural defense
chemical in most plants but particular
ones that have those bitter tastes and
dark colors are typically expressed in
coffee these polyphenols are really like
a boost of energy or fuel for your gun
microbes and make them produce
beneficial chemicals that are very good
for your gut microbiota what I usually
recommend for my clients is to make
coffee their main pre-workout drink it
doesn't just give you a great boost in
energy but it's also calorie free and
it's natural this makes it a perfect
pre-workout drink I recommend no more
than two to three cups in a day number
two oats think of your gut microbiota
like a bunch of tiny workers in your
digestive system these workers love to
eat fiber it's like their favorite snack
one way they got microbiota prevents
weight gain through the fermentation of
dietary fibers oats are an excellent
source of Prebiotic fiber these little
workers ferment these fibers and create
special chemicals called short chain
fatty acids which keeps your gut healthy
reduces inflammation and it also makes
it easier for your body to absorb the
nutrients from the food additionally
oats contain polyphenols which are
antioxidants and have shown to have
anti-inflammatory effects have you ever
wondered why bodybuilders love oats so
much they also have the highest satiety
index amongst breakfast foods which
means they keep you feeling full and
satisfied for longer number three Greek
yogurt it's packed with tiny living
organisms called prebiotics these
prebiotics produce short chain fatty
acids like butyrate they're like little
shields for your gut lighting they
protect you from inflammation and damage
plus Greek yogurt is high in protein it
leaves you full and satisfied and it's
great for muscle building some ways you
can make your Greek yogurt is mixing
your favorite protein powder and or
mixing it with your favorite food like
strawberries or berries extra virgin
olive oil could lower the risk of heart
disease stroke and decrease type 2
diabetes it also has anti-inflammatory
properties which can help reduce
inflammation in the gut and also support
gut barrier function but let's be real
measuring out portions can be
challenging so to make things easier I
recommend using a spray replace all of
your soft drinks or your sweet beverages
with sparkling water the worst enemy of
your gut can be sugar and artificial
sweeteners let alone sugar spikes in the
extra calories that come from it it
makes losing weight close to Impossible
by eating the sugar you'll be feeding
what we want to call in this video the
villains of the story The pathogenic
bacteria in your gut and it goes beyond
that Sugar causes imbalances in your gut
microbiota and causes inflammation in
the gut lining this will mess with your
food absorption and cause weight gain
and insulin resistance if you're really
craving to drink something fresh with
your meal your good needs the right
hydration to thrive I would normally
suggest plain water but sparkling water
is a good step if you're starting to
Crave that soft drink as long as it's
free from artificial sweeteners along
with the hydration of your gut health
Studies have shown that water can help
reduce the calorie intake and promote
weight loss in my personal opinion I
will still have a few soft drinks in my
drink so I highly recommend finding a
balance between the sparkling water and
the soft drink now I personally still
drink zero calorie drinks knowing this
information the objective here isn't to
cut out all foods and or your favorite
snacks completely but to allow you to
make better choices for example I now
drink my gallon of water per day as
sparkling water and then still have a
few cans of my Sprite Zero the key word
here is balance the next meal chicken
your gut bacterias love protein just
like a builder needs the right tools to
construct a building your gut microbata
needs protein to grow and Thrive chicken
is high in protein low in carbs making
it great for weight loss in terms of
food options this is why chicken is a
good source of protein can support the
gut health by promoting growth of your
gut bacteria however the way that
chicken is prepared and cooked can also
impact nutritional value and potentially
impact your gut health for example Fried
Chicken or the chicken that has added
artificial ingredients may not be as
beneficial for your gut as grilled or
baked chicken this is the best way to
prepare your chicken this will be a Game
Changer we know that chicken's a great
source of protein but if you're making
it in your pan or you're baking it it
can be hard to eat dry chicken what you
should do is use an air fryer in my 10
years of making chicken breast as a
bodybuilder and doctor this is by far
the best way to keep your chicken juicy
and flavorful give the ninja air fryer
go thank me later salmon it's the
perfect combination of healthy fats and
lean protein and it's exactly what your
gut needs salmon is high in protein
which can help with increasing your
satiety and reducing your hunger making
easy to stick to your calorie Control
Diet also salmon is rich in omega-3
fatty acids which can help reduce
inflammation and improve insulin
sensitivity both of which are important
for weight loss if you're a big Sushi
fan I highly recommend going for a sake
try and avoid any sushi with salmon that
has the cream cheese on it just to
reduce the fat the next group is berries
these consist of strawberries
blueberries raspberries and are also
known as a superfood they're low in
calories they're packed with fiber and
canned from weight loss by keeping you
full and satisfied one cup of
raspberries has 64 calories blackberries
1 cup 65 blueberries and 1 Cup 86
calories and strawberries and one cup is
48 calories berries are high in
polyphenols and are rich in antioxidants
which can protect your gut from damage
and promote the growth of your gut
microbiota if you're interested in
antioxidizing properties then berries
are the way to go you'll see these are
common ingredients in the green
supplements that you like eggs eggs are
an ultimate food hack if you want to
lose the weight improve your gut health
without sacrificing taste or
satisfaction eggs are rich in protein I
act like a natural appetite suppressant
most importantly eggs are also Prebiotic
food they contain compounds that can
help feed and nourish your gut
microbiome so if you want to maintain a
healthy weight reduce the risk of
chronic disease and support gut
well-being make sure to include the eggs
into your diet now if you're gonna go
out and you're gonna have a drink I
would recommend red wine I save the best
for last for you you can still enjoy
your weekend drink while trying to lose
weight you might be wondering how red
wine is good for your gut microbiota any
fermented food or drink can be gut
friendly and wine too if it's taken in
moderation wine is rich in polyphenols
which have been shown to have strong
Prebiotic effects and in turn improve
your gut microbiota diversity and
composition in short the types of
microbiome you have change how your body
reacts to the food you eat and in turn
affect your body fat and weight loss
Journey the amount of calories you eat
in a day is important but the quality of
the food comes first the takeaways from
this video is make your food as diverse
and as colorful as possible I highly
recommend increasing the diversity with
your food this will help your gut
tremendously and finally just before we
end I highly recommend fast fasting also
allows your gut to have a break for it
to repair and to decrease inflammation
fasting has been shown to be incredible
for your gut and that's only a fraction
of its benefits but I'll leave the video
here hopefully this video is helpful and
you can use a combination of the 10
foods or any of them and just improve
your overall gut health this will help
with weight loss over and your overall
Vitality with that being said if you
want to work with me help me build your
diverse diet plan that is healthy for
you that will give you energy then fill
out the application in the description
down below leave the video The Gentle
thumbs up and let me know in the
description down below what you think of
this video very different but I think it
will be super useful but I'll see you
guys in the next one cheers
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